In my last post, here, I talked about why we should care about something so small as a mitochondria.  The short answer is that one of the many functions of mitochondria is to produce energy, or ATP, which is needed for proper gut function, immune system balance, detoxification processes in the liver, hormone balance and function and other processes in the body.  So, what can you do to make your mitochondria healthier and better functioning?  There are several strategies that you can try to get them running smoothly.  

Nutrition and Mitochondria

As always, the first place to start from a functional medicine perspective is with nutrition, food first, and to address gut function. 

• Initially, the diet should be low in fat and sugar.  A traditional anti-inflammatory or Mediterranean diet, discussed here, with lots of fiber, antioxidants and polyphenols, is often recommended and can increase metabolic flexibility and reduce insulin resistance, to the extent it is present.  
• In situations of greater mitochondrial dysfunction, where you may be working with a practitioner, fasting, time restricted feeding or some form of caloric restriction can start the process of facilitating the die-off, or autophagy, of sick or poorly functioning mitochondria.
• To the extent your dietary pattern consists of a standard American diet and processed foods, a short period of carbohydrate restriction can enhance mitochondrial autophagy.
• Address any gut issues or dysfunction and if they are present, consider eliminating common foods that could be increasing inflammation and intestinal permeability as discussed [here]

Exercise and Mitochondria

The right amount of stress from exercise, not too little and not too much, can be good for mitochondria by promoting an increase in new healthy mitochondria and improving their function. However, in order to get the mitochondrial benefit from exercise, it should not be at too high of an intensity for this purpose. Generally, exercise is beneficial for mitochondria at a lower heart rate - somewhere in the range of 60-70% of your maximum heart rate.  This could be brisk walking or other low intensity activity. 

Supplements and Mitochondria

Certain targeted supplementation could improve mitochondrial function and promote autophagy (or die-off) of poorly functioning mitochondria.  The following supplements may have a beneficial effect, however,  I highly recommend that you work with your functional medicine or other health practitioner to determine which, if any, supplements and dosage are appropriate for you:

• Sulphurophane (broccoli sprouts)
• Pomegranate
• Resveratrol
• Quercetin
• Curcumin
• White willow bark
• CoQ10
• B vitamins
• N-Acetyl Cysteine

Thermal Stress and Mitochondria

Heat and cold stress can also be beneficial for mitochondrial function.  Heat stress, such as sauna and heavy sweating can activate the same pathways as exercise without the energy needs of exercise.  Cold stress, like ice baths, cold showers or other cold exposure can slow down the production of reactive oxygen species (the damaging by-product of ATP production) and can reduce oxidative stress leading to healthier mitochondria.

If I can help you develop and implement these nutrition and lifestyle strategies to improve your mitochondrial function and overall health, please do not hesitate to reach out.