4 Ways to Boost Your Mitochondrial Health

Mitochondria are essential for healthy aging. Not only do they generate around 90 percent of all energy (ATP) produced in our body, but they also participate in many cellular processes essential for healthy cell function. Mitochondrial dysfunction is one of the hallmarks of aging. Modern theories of aging fall into two main categories: “programmed aging” and “aging as damage accumulation”. Programmed aging theories argue that aging follows a genetically encoded timeline—just like development in childhood and adolescence does—that unravels as changes in gene expression: as we age some genes switch on or become overexpressed, while others switch off or become underexpressed. Damage accumulation theories argue that aging is primarily driven by cumulative damage to proteins, DNA, mitochondria, cells, and tissues of our body as a consequence of their activity.

However, these theories and the processes they describe are not necessarily mutually exclusive. Both programmed aging and damage accumulation occur at the cellular level, and each may amplify the effects of the other (i.e., changes in gene expression may accelerate damage accumulation, while damage accumulation may affect a cell’s gene expression). Over enough time the result is a big difference between “young you” and “current you.” One of these differences is that your cells were able to produce more energy when you were younger. They also communicated better with other cells, were better able to adapt to stress, and had less cellular damage. While many things go wrong as the human body ages, the roots of the problem are at the cellular level. And, within cells, mitochondria play a key role in aging processes.

Cells have several mechanisms that slow down aging and senescence. Mitochondria take center stage: selectively eliminating dysfunctional mitochondria (mitophagy) and replacing them with new mitochondria (mitochondrial biogenesis) is one of the key mechanisms that help our cells, and in return, we stay biologically younger. But what exactly are the functions of mitochondria and how does mitochondrial health affect aging?

Mitochondria Definition

Maintaining mitochondrial health, with proper function and structure, is essential for cells to work optimally. When cells are fueled efficiently and biological pathways run smoothly we enjoy better health. But when mitochondria are dysfunctional, they start to accumulate damage and cellular processes start to gradually get disrupted.

Because mitochondria generate around 90 percent of all ATP produced in our body, they are known as “the powerhouse of the cell.”

Keeping mitochondria healthy, with proper function and structure, is essential for cells to work optimally. When cells are fueled efficiently and biological pathways run smoothly we enjoy better health. But when mitochondria are dysfunctional, they start to accumulate damage and cellular processes start to gradually get disrupted.

From a bottom-up perspective, mitochondrial fitness is essential for our health in general. Because of this, it isn’t a surprise that loss of mitochondrial function is a hallmark of aging and many age-related disorders, whereas maintenance of mitochondrial fitness is linked to increased healthspan (the length of time that a person is healthy and functional—not just alive) and longevity.

The good news is that there are plenty of science-backed lifestyle changes to help boost mitochondrial function. Here are four of our favorites.

4 Science-backed ways to boost mitochondrial health

Exercise

Exercise is one of the most powerful habits for boosting mitochondrial health. Exercise requires a great deal of energy to power our muscles, which puts a burden on muscle mitochondria, signaling energetic demand to the rest of the cell. Muscle cells respond by producing more mitochondria and more mitochondrial enzymes. For example, in a study with healthy young men, 10 weeks of an endurance training program (three sessions per week) designed to improve their aerobic capacity increased muscle mitochondria density by 30%. 

But it’s not just young adults that can benefit from exercise. By boosting mitochondrial health, exercise can also help to delay the age-related decline in mitochondrial activity and muscle health. In a study from the University of Pittsburgh, older adults went through a 12-week exercise training program consisting of 4 to 6 sessions a week using treadmills, stationary bicycles, or outdoor walking with a progressive increase in intensity. The study showed that this moderate exercise training program increased muscle mitochondrial content and activity in aged muscles. 

And even milder forms of exercise may help: a 2021 clinical study with individuals with an immune dysfunction known to influence mitochondrial health assessed the effects of yoga practice on mitochondrial function. Results showed that 8 weeks of yoga practice (120 min sessions, five times a week) that included asanas (physical postures), pranayama (breathing techniques), and dhyana (meditation), improved markers of mitochondrial health and integrity.

While many types of exercise can boost mitochondrial function, it’s important to note that there is such a thing as too much exercise. In a study from the Swedish School of Sport and Health Sciences, 11 healthy volunteers were put through HIIT sessions on an exercise bike (which involved intervals of all-out pedaling followed by short periods of rest) with a progressively increasing exercise load. The result? Improved performance and increased mitochondrial activity, but only up to a point. The study showed that there is an upper limit to the amount of intensive exercise that can be performed without disrupting metabolic homeostasis. Beyond this limit, mitochondrial function starts to decline. 

Cold Exposure

There is evidence that cold therapy improves mitochondrial health through a process known as “mitochondrial biogenesis,” or in other words, increasing mitochondria production.

Shivering releases heat by burning fuels and using ATP to power muscle contraction. Shivering thus recruits mitochondria to generate heat indirectly. Therefore, cold exposure in the form of cold showers or cryotherapy can boost mitochondria to keep us warm.

To learn why biohacker Thaddeus Owen incorporates a “shiver walk” into his cold therapy routine check out this article. We also share three of our favorite ways to get started with cold therapy here.

Heat Exposure 

Heat can also trigger beneficial biological responses. Heat acts as a mild stress signal, triggering cell responses that promote adaptation.

One of the main agents of that adaptation is mitochondria as it has been shown that heat stress triggers beneficial adaptive responses in mitochondria that increase their functional capacity. This aligns with studies showing that routine sauna bathing can improve endurance performance and reduce the risk of cardiovascular diseases.

Calorie Restriction

Reducing calorie intake (through fasting diets, for example) is one of the most successful approaches to enhance longevity and mitochondrial health. This success can be attributed, at least partially, to an increase in mitochondrial bioenergetic efficiency.

Neurohacking tip: Taking one or more calorie restriction mimetics—plant compounds like resveratrol that cause cells to respond in some of the same ways as they do while fasting—appear to offer some of the physiological benefits of limiting calories without actually having to eat less (or be hungry). To explore the science behind fasting we suggest reading an article published in Science entitled, A Time to Fast.

By rejuvenating mitochondria, we are supporting the optimal functioning of pretty much every cell and system in our body. Boosting mitochondria can contribute to a greater healthspan.

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