Mitochondria (singular mitochondrion) are membrane-bound cell organelles that provide the majority of the chemical energy required to fuel the cell’s metabolic activities. Apart from producing energy, mitochondria died some other functions for the cell such as regulating cellular metabolism, the citric acid cycle, producing heat, controlling the concentration of calcium, and producing certain steroids. The mitochondria is vital to health and life.
However, did you know that there are certain things you can do to keep your mitochondria healthy. Read on find out how to keep your mitochondria healthy.
1. Make getting 8 hours of sleep a night a priority
A good night’s sleep preserves the brain by allowing it to sweep out unwanted waste (neutral waste) that accumulates throughout the day. When neutral waste builds up in neurons, it damages the mitochondria.
According to research, there’s also a link between your circadian cycle and mitochondrial activity. When your circadian rhythm is interrupted, your body’s ability to produce cellular energy suffers.
Create a precise, consistent sleep-wake pattern, follow it daily, and turn off all electronic devices at least an hour before bedtime.
2. Use relaxation techniques to reduce stress
Stress hormones can disrupt mitochondrial function, which has a negative impact on a variety of biological processes in the body, particularly the immunological, neurological, and endocrine systems. Massages and meditations are examples of relaxation treatments that can help to alleviate the impact of emotional stress.
Begin by introducing just a few minutes of meditation session into your daily stress-reduction practice. You can also visit a professional masseuse to ensure optimal relaxation. It also helps if you eliminate stressors from your environment and minimize your exposure to factors that may stress you.
3. Reduce your calorie intake
Calorie restriction is a well-known way to reduce free radical generation and improve mitochondrial function. When mitochondria absorb oxygen to generate energy, many reactive oxygen species (ROS) are released, which can destroy cellular structures.
Heightened inflammatory responses and obesity can result from excess calories, increasing ROS generation during the Krebs cycle in mitochondria. Oxidative stress is caused by high reactive oxygen species (ROS). As a result of the damage, mitochondrial alterations and dysfunctions might occur, exacerbating the inflammatory processes linked to obesity.
Every cell in your body might be continuously inhabited by the self-sustaining cycle. You may, however, stop it by lowering your daily calorie intake and eliminating sources of inflammation. To avoid overeating, set a healthy calorie range. To establish your range, you can begin with 350 to 450 calories per meal and 3 to 4 meals per day.
4. Eat foods rich in antioxidants
When consumed in moderation, antioxidant-rich foods can help to improve your mitochondrial health. Some of these foods include red wine, pistachios, avocados, and dark chocolate.
5. Consume foods in high-quality protein
After eliminating the unhealthy meals, you can finally concentrate on eating nutrients that boost mitochondrial activity. L-carnitine and creatine are two essential nutrients if you’re looking to energize your mitochondria.
You can include grass-fed beef, eggs, bison, nuts, beans, and seeds in your diet for a healthy supply of protein.
Additionally, addressing the foods and activities that deplete your cells’ energy will give you more possibilities to enhance your mitochondria than you may realize. If you’re not sure how to get any of these elements into your diet, try consulting a dietician to help you in that area. You’ll be well on your way to regaining your energy once you make these modifications.
Bottom Line
The mitochondria plays an important role in the proper functioning of the body. To keep the mitochondria healthy, you need to eat more proteins, reduce stress, get quality sleep, and engage in regular exercise.
