POWER UP: HARNESSING MITOCHONDRIA NUTRITION AND GUT HEALTH FOR OPTIMAL ENERGY.
17th October, 2024
Mitochondria are organelles found inside our cells, responsible for energy production by the cell to perform its function. Known as the ‘powerhouse’ of the cell, they magically convert nutrients in the form of glucose, fats and amino acids into energy known as ATP (adenosine triphosphate). ATP supports and provides fuel to the body for several functions such as nerve function, muscle contraction and protein synthesis.
Mitochondrial Dysfunction
Fatigue and associated conditions like chronic fatigue and fibromyalgia are debilitating disorders where symptoms do not improve with rest or sleep but may cause sleep disturbances, as well as symptoms of reduced cognitive function and muscle pain. Several studies have found a connection between mitochondrial dysfunction and fatigue related disorders.
What Contributes to Mitochondrial Dysfunction
Pesticides are a key contributor to mitochondrial dysfunction, therefore consuming certified organic produce is preferable as a preventative measure for optimal mitochondrial health Industrial pollution and exposure to heavy metals via contaminated food and water supplies can lead to further dysfunction, so access to clean water is ideal. Montville Mist Springwater is my go-to and is available in-store.
Exposure to air pollution particles can cause oxidative stress and inflammation inhibiting function of the mitochondria which can also lead to further respiratory and cardiovascular issues. Chemical exposure such as BPA in plastics are known endocrine disruptors that affect body hormonal systems so being mindful of these contributors is important to preserve mitochondrial longevity.
With ageing, mitochondrial energy production is impacted due to damage and malfunction in the cell, resulting in fatigue and loss of energy.
Healthy dietary and lifestyle practices are the most effective way to maintain healthy mitochondria. Healthy mitochondria equal healthy ageing. By implementing practices and strategies to protect mitochondria function, the process may be hindered.
How to Optimise Mitochondria Function
Gut health and diet play a pivotal role in maintaining relevant nutrient absorption and assimilation for the mitochondria to function. Incorporating a whole food organic diet with plenty of plant foods, a balanced macronutrient intake and reduced intake of processed foods will assist to ensure specific nutrients are sourced to synthesise ATP, provide protective mechanisms and endurance to the mitochondria.
Antioxidant Compounds Protect Against Oxidative Stress in the Cell
Wild blueberries, green tea, turmeric, dark chocolate, and legumes are some foods to include for high antioxidant activity. Antioxidants in these foods work to scavenge free radicals that can cause damage to proteins and lipids of mitochondria in the cell. On top of that, antioxidants can work to stimulate replication and growth to mitochondria, which is beneficial in age-related diseases.
Sleep
Adequate quality sleep enables the body to repair itself and for cells to regenerate the mitochondria. Maintaining a healthy circadian rhythm promotes regulation of our sleep hormone – melatonin, which is the number one antioxidant to support mitochondria.
For any sleep support please see a Naturopath.
Exercise
Practicing a regular exercise routine enables increased turnover of mitochondria and better quality in the cell by removing damaged mitochondria. Insulin resistance is also associated with mitochondrial dysfunction and exercise induces insulin sensitivity.
Reducing Stress
Stress can lead to the production of ROS and hence be causative in mitochondria dysfunction, as well as directly impact ATP production. Remember to use our stress lowering techniques like yoga, tai chi, meditation or breathing exercises.
Supplements to Consider for the Synthesis of Mitochondria
Magnesium, Iron, manganese, Omega-3 Fatty acids, B-vitamins, cysteine, CoQ10 and carnitine are all required in the process. As always please consult with a Naturopath for safety and precautions before taking supplements.
Article Written by Vanessa Meneguzzi
Specialising in Holistic Wellness, Purpose, Connection & Spirit
Pacha Health // @pacha.health
If you want to chat to a Naturopath about your gut health and optimal energy, book an appointment with Vanessa at Clayfield’s Wellness Hub.
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