mitochondrial health 101 - Simply Nourished Nutrition

What are these cute + intricate organelles and what do they do?

Mitochondria are responsible for producing a surprising amount of energy from the foods we eat to sustain the body in all situations. We need energy to perform every task, even sitting, thinking, metabolizing food and breathing!

There are thousands of mitochondria in almost every human cell [with the exception of red blood cells] to keep us functioning + energized. The highest number of mitochondria can be found in muscle cells [think heart, skeletal, and muscles in our organs]. Astonishingly, mitochondria are flexible based on the body’s energy requirements and can increase or decrease in size and number based on what the body needs most.

The impact of decreased / small / damaged mitochondria on health

When mitochondria become damaged, small or broken down by the body due to disease, lifestyle, environmental OR dietary factors, the impacts are widespread. Most commonly, the issues that arise are neurological, since mitochondrial health is strongly tied to brain health. But the following conditions can also result from poor mitochondrial health:

Alzheimer’s
cognitive decline + impairment
insulin resistance or type 2 diabetes
cancer
chronic fatigue
premature aging
mood disorders [i.e bipolar]
fibromyalgia
neuromuscular disorders [i.e multiple sclerosis]
stroke / cardiovascular disease
obesity

How to care for your mitochondria

To keep your mitochondria healthy + happy, prioritize the following:

lifestyle:

blood sugar stability
intermittent fasting [time-restricted eating / caloric restriction]
regular, moderate-intensity exercise
cold exposure
cognitive exercises
red light therapy
adequate quality sleep

therapeutic foods:

wild caught fish
dark, leafy greens
cruciferous vegetables
nuts + seeds
olives
berries
spices + herbs
green tea

To avoid damage to mitochondria, aim to limit the following:

lifestyle:

frequently overeating [eating past the point of fullness]
environmental chemicals
inactivity
poor sleep
high stress
high heat cooking [charring, grilling, broiling, searing, frying]

foods:

high sugar intake [especially fructose] + sweeteners
alcohol
refined carbohydrates
damaged fats + oils

Why it’s important to care for our mitochondria

When our mitochondria are properly cared for, benefits abound including:

increased metabolic function
increased energy level
increased exercise performance
decreased body fat + increased lean muscle mass
increased longevity
cancer suppression

Keeping mitochondria healthy is essential to a vibrant life. If you suspect you may be suffering from mitochondrial dysfunction, speak to your primary care practitioner + try some of the lifestyle and nutrition tips outlined above. You may also ask about the following supplements to repair mitochondrial health:

coq10
nicotinamide riboside / NAD+
alpha-lipoic acid
resveratrol

These recommendations are not intended to diagnose, treat, cure, or prevent any diseases. If have any questions, you should consult with your Doctor before starting any supplement program, especially if you are pregnant or have any pre-existing injuries or medical conditions.

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