Healthy aging and role of Mitochondria in preventing age-related diseases
Mitochondria – The powerhouse of our body
Our body is made up of trillions of cells. A mitochondrion is a part of the structure of a cell. Each cell in our body has thousands of mitochondria. They’re especially densely packed in some of the crucial organs of our body like the brain, heart and muscles.
Mitochondria are often referred to as the “powerhouses of the cell” because they are responsible for producing most of the cell’s energy by burning glucose. In addition to their energy production role, mitochondria are also involved in several other cellular processes. For example, they play a role in regulating calcium signaling, which is important for many cellular functions including muscle contraction and nerve signaling. Mitochondria are also involved in the synthesis of certain amino acids and lipids.
Two very important functions of mitochondria are:
Apoptosis or programmed cell death
During this process, the mitochondria release certain proteins that trigger a cascade of events leading to the destruction of the cell. This is important for destruction of ageing cells.
Autophagy
This is a process where the cell digests its own components. Autophagy can be initiated in response to stress or nutrient deprivation, and can result in the removal of damaged or unnecessary cells from the body.
The destruction or removal of ageing or dead cells is an important process. It also prevents the accumulation of damaged or dysfunctional mitochondria.
Free Radicals and Oxidative Stress
Mitochondria converts food and oxygen into energy in the form of ATP (Adenosine tri-phosphate). When the mitochondria are converting fuel into energy, a byproduct is also produced. It is called reactive oxygen species or free radicals.
Mitochondria can burn only as much glucose as the cell needs for energy. When glucose is elevated in the blood, more glucose is available to the mitochondria. Mitochondria get overburdened with increased glucose and more free radicals are produced.
The body has to mop up all the reactive oxygen species using antioxidants. If the body has low levels of antioxidants, or if body is inflamed, accumulation of reactive oxygen species or free radicals occurs. Free radicals cause damage to the body. They randomly modify the genetic code (DNA) and activate harmful genes. Free radicals affect the membranes of cells, turning a normally functioning cell into a malfunctioning one.
Under normal circumstances, we can handle the free radicals generated in the body. But with repeated or persistent blood sugar elevations, the quantity of free radicals produced becomes unmanageable.
Too many free radicals create a state of oxidative stress in the body. This can lead to cellular aging, inflammation and diseases. All chronic diseases are thought to be associated with mitochondrial dysfunction, whether it’s heart disease, Alzheimer’s dementia, autoimmune disease, cancers, or fibromyalgia.
What factors affect the efficiency of mitochondria?
The efficiency of mitochondria can be affected by several factors, including:
Age
Mitochondrial function declines with age, leading to decreased energy production and increased oxidative stress.
Genetic mutations
Inherited mutations in mitochondrial DNA or nuclear genes that regulate mitochondrial function can cause mitochondrial dysfunction.
Environmental toxins
Exposure to environmental toxins such as air pollutants, pesticides, and heavy metals can damage mitochondria and impair their function.
Poor nutrition
The most common factor is poor quality fuel. Eating processed foods is the commonest reason for poor quality fuel. Processed foods are high in sugar or high fructose corn syrup or deep fried in bad oils like hydrogenated trans-fats. All of these foods are super inflammatory and can affect the mitochondria.
Further, a diet lacking in essential nutrients such as vitamins, minerals, and antioxidants can impair mitochondrial function.
Physical inactivity
Lack of exercise can reduce mitochondrial biogenesis (the process of creating new mitochondria), leading to decreased mitochondrial function.
Metabolic disorders
Conditions such as diabetes and obesity can impair mitochondrial function and lead to decreased energy production.
Medications
Prescription drugs can potentially deplete certain nutrients like CoQ10 from the body. This affects the functioning of mitochondria. These drugs include Statins which are cholesterol lowering pills, high blood pressure pills, diabetes medications, antibiotics, birth control pills, antidepressants, as well as proton pump inhibitors which are acid suppressive medications.
Some chemotherapy drugs also cause mitochondrial toxicity and impair mitochondrial function.
Oxidative stress
Excessive production of reactive oxygen species (ROS) can damage mitochondrial components and impair function.
Exposure to blue light
Electromagnetic Fields (EMF), such as exposure to blue light is another major cause of mitochondrial dysfunction leading to fatigue.
If you’re scrolling on social media late at night and you wake up the next morning feeling sluggish, this is because EMF and blue light effects circadian rhythm. Having a healthy circadian rhythm is important for mitochondria. Lot of patients who suffer from chronic fatigue syndrome or fibromyalgia seem to have circadian rhythm dysfunction.
Hormones
Changes in hormone levels, such as those seen during menopause, can affect mitochondrial function.
Overeating
Another common cause of mitochondrial dysfunction is overeating or constantly eating food. The mitochondria get overwhelmed by excess food and they shut down. That’s why sudden fatigue occurs when you overeat.
Overall, maintaining mitochondrial health and function requires a holistic approach that includes a healthy lifestyle, avoiding environmental toxins, and managing underlying health conditions.
How can we improve the health of our mitochondria?
Improving mitochondrial health is important for maintaining overall cellular health and preventing age-related diseases. Some ways to preserve mitochondrial function include:
Healthy Nutrition
Provide mitochondria with highest quality fuel. This means a clean organic whole foods diet with lots of colorful fruits and vegetables. These provide plenty of antioxidants. Eat high quality proteins like lentils, nuts and seeds.
Exercise
Regular physical exercise has been shown to improve mitochondrial function and increase the number of mitochondria in cells. Exercise causes mitochondria to multiply. This is called Mitogenesis. This means making more mitochondria.
Intermittent Fasting
You can boost your mitochondria by following time restricted eating which is like intermittent fasting. Many people notice their energy is better and their mental sharpness is improved when they’re fasting. Fasting allows mitochondria to clean up all the reactive oxygen species or free radicals.
Improving Gut Microbiome
You can also boost your mitochondria by improving your gut microbiome. Gut microbiome produces postbiotics such as short chain fatty acids and butyrate. These chemicals have positive influence on mitochondrial function in the body.
Avoiding toxins
Exposure to toxins such as environmental pollutants, pesticides, and heavy metals can damage mitochondria and impair their function. Limiting exposure to these toxins can help preserve mitochondrial health.
Stress reduction
Chronic stress can increase oxidative stress and damage mitochondria. Practicing stress-reducing activities such as meditation, yoga, and deep breathing can help preserve mitochondrial function.
Quality Sleep
Getting adequate, high-quality sleep is important for mitochondrial health. Sleep deprivation can impair mitochondrial function and increase oxidative stress.
Supplements
There are certain supplements that can boost mitochondrial function. Main one is coenzyme Q10. CoQ10 levels go down as people get older. It is frequently used in patients who are suffering from chronic headaches, high blood pressure, infertility, or hormonal problems. It is also used in patients with chronic fatigue, fibromyalgia or anyone who is receiving a number of prescription medications.
Glutathione and vitamin C are also helpful for mitochondria because they’re powerful antioxidants and they help to clean the reactive oxygen species.
Other top supplements for energy are vitamins of B complex group, essential omega-3 fatty acids as well as magnesium. All of these can help the mitochondria perform better in generating energy.
Overall, a healthy lifestyle that includes regular exercise, a balanced diet, and stress reduction can help preserve mitochondrial function and promote overall cellular health.
Note: This information is provided for educational and informational purposes only and does not constitute providing medical opinion.
About the Author
Dr. Ashok Birbal Jain, MD is an eminent Physician of Wardha, India, with four decades of active practice. He graduated from MGIMS, Sewagram, Maharashtra. His research study during M. D. was on Heart-Lung problems. He is the Executive Director of Center for Diabetes Heart & Asthma Care (CDHAC)
Along with his spouse Dr. Aruna A Birbal Jain, MD an eminent Pathologist, he has authored many books. Their books reflect their vast experience in early detection and managing various health problems.
He is a voracious reader and has vast knowledge. Dr. Ashok has a strong hold on holistic sciences of Homeopathy, Yoga, Ayurveda and Reiki also.
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