Mitochondria are small organelles within our cells known as the powerhouses because they produce ATP, the primary energy currency needed for cellular processes. Healthy mitochondria are crucial because they ensure efficient energy production, support cellular function, and play a key role in regulating cell metabolism and signaling. Dysfunctional mitochondria are linked to numerous diseases, including diabetes, cancer, cardiovascular diseases, and neurodegenerative disorders. Maintaining mitochondrial health is essential for overall well-being, disease prevention, and optimal cellular performance.
In a recent YouTube video, Dr. Jonas Kuehne outlined 7 ways to boost mitochondrial health to fight disease and have a healthier, longer life. Here is a summary of his video:
Mitochondria and Their Role in Health
There are many diseases linked to mitochondrial dysfunction, including diabetes, cancer, cardiovascular disease, ALS, and Parkinson’s disease, among others. Mitochondria are small organelles in our cells, often referred to as powerhouses, tasked with producing ATP, the energy currency necessary for cellular processes.
ATP Production
Typically, ATP production involves glucose molecules entering the mitochondria and going through the citric acid cycle (also known as the Krebs cycle), resulting in the production of a significant amount of ATP. When mitochondria are functioning well, they produce a lot of energy and can also utilize other substrates, such as fatty acids. For instance, on a ketogenic diet where no sugar is available, mitochondria can efficiently use ketone bodies to produce energy.
Mitochondria and Cancer
There is a theory that cancer may arise from malfunctioning mitochondria that subsequently damage the DNA through oxidants. This theory suggests that cancer might not start with DNA damage but with mitochondrial dysfunction. In cancer cells, mitochondria are often damaged and revert to a more primitive state where they can only ferment glucose to produce ATP, which is an inefficient process. As a result, cancer cells require a lot of glucose to generate sufficient energy.
Recent studies have shown that some cancer cells can also use glutamine, a non-essential amino acid, as an energy source. This discovery has led to the development of metabolic therapy, which involves limiting glucose and glutamine availability to starve cancer cells.
Metabolic Therapy
Metabolic therapy can be combined with traditional treatments such as surgery and chemotherapy. Studies have shown that going on a ketogenic diet and periodically reducing glutamine can effectively kill cancer cells by depriving them of necessary substrates.
Mitochondrial Health and Disease
Maintaining mitochondrial health is crucial, as mitochondrial dysfunction is linked to various diseases. Healthy mitochondria play a vital role in overall cellular health. Obesity, diabetes, and metabolic syndrome are conditions that increase the risk of cancer and are associated with poor mitochondrial health. Improving mitochondrial health through weight loss, a healthy diet, and managing blood sugar levels can significantly reduce the risk of these diseases.
Factors Damaging Mitochondria
Several factors can damage mitochondria, including aging, oxidants, pollutants, seed oils, alcohol, toxic metals, and certain medications. Recreational drugs and some prescription drugs like Tylenol, aspirin, cocaine, methamphetamine, and statins can also negatively impact mitochondrial function. It’s important to regularly review medications with a healthcare provider to minimize potential harm to mitochondria.
Strategies to Boost Mitochondrial Health
- Diet:
- Avoid seed oils high in Omega-6 linoleic acid, such as soybean oil, cottonseed oil, sunflower oil, and canola oil.
- Limit simple sugars and reduce carbohydrate intake to less than 150 grams per day.
- Prefer whole foods like avocado oil, olive oil, berries, and moderate amounts of whole grains.
- Supplements:
- Coenzyme Q10, alpha-lipoic acid, vitamin E, vitamin D3, and K2 have shown positive effects on mitochondrial health. Consult a healthcare provider before starting any supplements.
- Reduce Toxin Exposure:
- Avoid heavy metals, pesticides, herbicides, and buy organic produce when possible.
- Limit alcohol intake and avoid recreational drugs.
- Fasting:
- Intermittent fasting, even for short periods, can improve mitochondrial health by promoting autophagy, which helps remove old and malfunctioning mitochondria.
- Exercise:
- Building muscle through resistance training and incorporating aerobic exercise can significantly enhance mitochondrial health.
- Sleep:
- Aim for 7-9 hours of sleep per night. If that’s not possible, consider short naps during the day to compensate.
- Near Infrared Radiation:
- Exposure to near-infrared radiation can stimulate mitochondria to produce melatonin, improving overall cellular health. This can be achieved through sunlight or using near-infrared LED panels, especially in winter.
Improving Our Health
By following these strategies, we can significantly improve our mitochondrial health and overall well-being. The most profound effects come from being metabolically healthy, which includes reducing body fat, managing blood sugar levels, and regular exercise. While supplements and other strategies can help, the foundation of good mitochondrial health lies in maintaining a healthy metabolism.