THE ROLE LIFESTYLE MEDICINE PLAYS IN KEEPING YOUR MITOCHONDRIA HAPPY
Have you ever wondered why so many providers stress the importance of diet, exercise and sleep as key foundations for overall health? Each of these healthy habits has something in common - they positively affect the health of your mitochondria.
Within each cell, your mitochondria are hard at work producing ATP, also known as adenosine triphosphate, the primary molecule for storing and transferring energy between cells. Every tissue, organ and system in your body relies on this process for energy, metabolic regulation and more. Those organs that use more ATP because they use up more energy, such as the brain, heart and muscles, are at risk if your production drops. ATP is crucial for your overall health and to have too little of it can mean symptoms such as fatigue and muscle weakness, brain fog and more.
With these symptoms comes a risk for stresses and imbalances in the body that will lead to disease. But, you have some powerful medicine right at your finger tips.
GET PLENTY OF SLEEP EACH NIGHT
The reason that sleep is so crucial, especially for women as they age, is that it is a chance for the brain to clear cellular debris and reduce oxidative stress. It provides a reset for mitochondria, allowing them to repair, rebuild and restore their redox balance. Without enough sleep, waste will build up and mitochondria will not function at their best. Aim for 7-9 hours of quality sleep each night.
EXERCISE CONSISTENTLY
Movement is also another boost for your health because it stimulates the production of new mitochondria and improves the removal of damaged ones. This will improve your cells’ ability to create energy, creating cycles in which you will naturally feel more energized throughout the day. Aerobic exercise is best especially in combination with strength training found in HIIT workouts. Talk to your provider first, but plan to aim for a brisk walk, swim, cycle or run for at least 150 minutes a week to maximize benefits!
EAT A HEALTHY DIET
Your mitochondria need the proper fuel, and that doesn’t come from packaged and processed foods. Ever wonder why you feel so much better when you eat fresh foods? It is because they provide essential vitamins and minerals that help your mitochondria function properly, giving you more energy and vitality. Aim for plenty of antioxidants from a variety of fruits and vegetables, healthy fats like olive oil and fatty fish, and B-vitamins.
By starting to focus on building healthy lifestyle habits, you will be able to boost your overall wellbeing at the cellular level!