If you are here, find the answer, “after damaging mitochondria, can I repair my mitochondria?” the good news is that yes. You can. I’ll explain to you with science-based logic, which you might find interesting to read.
Your mitochondria are small organelles located inside most of your cells, and each cell typically contains several hundred mitochondria. But, these small organelles, such as profound, affect our physical as well as mental health.
When your mitochondria begin to slow down and generate an abundance of free radicals, the result is general chronic inflammation throughout your body. Chronic inflammation actually causes most of the “illness” we experience today. Even though there are tons of new studies showing the relationship between depression-chronic inflammation connection.
However, due to their ability to make adenosine triphosphate (ATP), your cells’ main source of energy, your mitochondria, are commonly referred to as the energy generators of your cells. This “ATP” can be used by our brain, specifically in brain areas called: the “hippocampus.”
This article will discuss “How can you naturally repair mitochondria?” and “How do you heal damaged mitochondria?”
Can We Repair Mitochondria?
Yes. There are new strategies we are discovering to help mitochondrial biogenesis and repair old damage for protection against inflammation and aging.
Optimizing mitochondrial health is vital because scientists recently revealed that these deadly conditions, such as diabetes and heart failure, can be reversed by cellular energizers that assist restore and maintaining the activity of mitochondria. This is huge; when you make mitochondria work better, you also support your organs, cells, and tissues.
For example, active heart muscles need more energy. Because it is the organ with the highest energy metabolism rate, the heart has the highest mitochondria concentration of any body tissue. Mitochondria make up an average of 30 percent of your heart. Anything mitochondrial dysfunction leads to an increased risk of heart failure and damage to the heart.
So, whatever you decide to better your health, optimizing and supporting mitochondrial will support heart failure and other body functions.
Mitochondria Biogenesis is a unique process by which cells increase mitochondrial numbers. However, it won’t suddenly happen.
The process of generating new mitochondria is known as mitochondrial biogenesis, and it is boosted by the activity of certain metabolic regulators such as AMPK and PGC-1a.
AMPK is responsible for the production of new mitochondria and also regulates mitophagy. There are things such as Fasting and “under stress” or “low energy” that can help to stimulate Mitochondrial biogenesis.
What Triggers Mitochondrial Biogenesis?
Let’s deep dive into that: “How Can We Triggers Mitochondrial Biogenesis?”
There are certain things certain things can help boost mitochondrial biogenesis, such as:
- Intermittent Fasting
- Cold Shower
The process especially Fasting, which stimulates AMPK then enhances fatty acid oxidation and the production of ketone bodies. Ketosis is a very effective way to induce lipolysis, particularly when fasting, and these “Ketones” good source of fuel for Mitochondrial health.
One Meal a Day Diet (OMAD), activate slightly stress response pathways that support mitochondrial performance, autophagy, and the repair of the DNA in your cells, as well as reducing the risk of chronic disease
Understanding Ketones, And Mitochondria
Once our mitochondria learn fat for fuel and utilize it, our Mitochondria Love ketones for energy. This will helps us better”Metabolic Switch” fat to glucose for fuel when it needs.
Your mitochondria prefer ketones instead of glucose as a more effective and they can enter the mitochondria faster via the electron transport chain and produce more ATP than glucose.
This will helps Mitochondria work more efficient, and the mitochondria absorb less damage when fatty acids and ketones are used as fuel.
You can increase your Ketone production, which High-Intensity Exercise, Keto Diet, And Fasting.
“Ketosis is a very effective way to induce lipolysis, particularly when fasting.”
What Kind Of Exercises Increase Mitochondria?
There is diffident kinds of exercises that can affect each other differently. But, when you want to try optimizing mitochondria, try to challenge your body intensely with exercises that incorporate strength, speed, and explosive drills.
Recent research discovered that exercise, specifically high-intensity interval training in aerobic workouts, enabled cells to produce more proteins for their energy-producing mitochondria and protein-building ribosomes, which leads to lower cellular aging and supports overall health.
Exercise has other anti-aging advantages besides creating new mitochondria. Regular exercisers maintain longer telomeres, the protective caps on chromosomal ends.
On a molecular level, those who exercise often are ten years younger than other people, such as Taoist masters who engage in longevity and meditation practices.
But once you decide to exercise, do not overwork or “kill yourself” because of muscle or good shape. Overtraining can negatively affect Mitochondria because too much cortisol is harmful and cause inflammation.
What Damages Mitochondria?
Certain things you should avoid one it comes to mitochondrial health.
The mitochondria are particularly vulnerable to oxidative damage, as well as to the effects of nutrient deficiencies(Magnesium, Copper, Zinc) and environmental toxins(lead, mercury, formaldehyde, benzene, and cadmium)
Avoid these foods For Mitochondrial Health.
- Omega 6 (Higher linoleic acid intake is detrimental to heart health due to pro-inflammatory and thrombogenic characteristics.)
- Refined Sugar
- Processed Grains
- Low-fat Dairy
- Fake Meat ( Omega-6 source)
- GMO Foods
- Processed Meats (Smoking, salting, curing, or adding chemical preservatives preserve processed meats which might lead to damage to mitochondria)
What Foods Increase Mitochondria?
Diet plays an important role in Mitochondrial health. Our diet choose, supplements, and the foods we eat directly impact our mitochondria.
Some of the foods we eat that will increase the amount of NAD+ in your body can also help to improve mitochondrial functions.
Here Are Some Of The Foods That Boost Mitochondria
- Omega-3 fatty acids trigger mitochondrial biogenesis, and you can find them in the. Salmon, anchovy, and sardines are high in omega-3 fatty acids.
- Organ meats such as liver are high in Vitamins B1, B2, B6, niacin, biotin, folic acid, pantothenic acid, as well as CQ10 and Creatine(which helps mitochondria). These are all-powerful free radical scavengers that also inhibit the production of mitochondrial oxidants and the aging of mitochondria.
- Niacin, a form of vitamin B3 rich in foods such as Red Meat, fish, liver, salmon, and Anchovies rich at vitamin B3 which raises blood levels of nicotinamide adenine dinucleotide, a chemical required for mitochondrial activity (NAD).
Eating Anchovies is also a good source of selenium which relieves oxidative stress and protect against mitochondrial damage.
Magnesium For Mitochondria
Without Magnesium, life can be very hard. Especially our Mitochondrial life.
Magnesium is needed by more than 300 distinct enzymes in your body—enzymes that enable you to produce protein, DNA, RNA, and mitochondrial energy. For that, Magnesium is critical for the optimization of your mitochondria.
The good news is that magnesium is found in good amounts in leafy greens, nuts, seeds, broccoli, and Brussels sprouts, as well as cacao powder (good news if you’re a fan of fat chocolate bombs).
Cold Shower For Mitochondria: Is Cold Water Good For Mitochondria?
Many people are starting to jump the cold. Are they crazy? They might be. But they get the benefits of a Cold shower, Brown Fats (which are helpful fats), Mitochondrial Biogenesis, as well as a Dopamine Rush(which feels great).
Fasting, Cold Exposure, and other things are not quite common FOR most people. But after learning, don’t be surprised that you and your friends are starting to “cold shower” every day.
Research also supports that It has been proven that mitochondrial activity and number increase during cold adaption.
Actually you can feel ay immediately feel the effects when you exposure yourself Cold. Combine with Cold With Wim Hof Breathing, Meditation, Grounding and Exercise for further improvement inflammation, aging, as well as Mitochondria.
Although these improvements are little, they will have a significant impact since they are habitual. When you make these changes to your schedule for two weeks, you’ll see a significant improvement.
Most of the things that improve and repair mitochondria are actually free. So, you might consider checking our articles.
INFRARED SAUNA: Why Do People Use Infrared Saunas?
You can try Infrared Sauna. I know it is not affordable for everyone, because its price.
Don’t be discouraged by that because I create the ultimate guide for non-cost, free ways to optimize Mitochondrial health for you.
However multiple studies have shown that infrared saunas may improve long-term health concerns. Red and infrared light reach your tissues deeply, supplying energy to your mitochondria and utilizing it to boost ATP generation.
In addition to its critical role in boosting mitochondrial function, an infrared sauna may be very beneficial in aiding in the removal of toxins accumulated over your lifetime. Most of the toxins mostly accumulated in the fat cells, so an infrared sauna can help you better utilize them. (indirectly helps metabolism)
Sweat lodges, steam tubs, and saunas are used for cleaning and purification in many cultures. Saunas and steam baths may be found in many health clubs and luxury apartment complexes, and an increasing number of individuals are creating saunas in their own homes.
Actually, infrared saunas are one of the most significant strategies to detoxify from pesticide exposure and iron overload.
Heat Shock Protein Helps Longevity
Not just Cold but also Heat can be beneficial to our system.(If it’s not chronic sure)
Exposing your body to heat activates genes that optimize heat-shock proteins in your cells. This is significant because damaged proteins must be replaced, and Head Shock protein can help that.
Heat also increases mitochondrial biogenesis since it is mild stress like a cold that causes the formation of reactive oxygen species (ROS), and ROS in this setting call for the production of additional mitochondria.
Mitochondrial Repair: Optimize Melatonin
Melatonin is an undervalued hormone that supports all of the functions in the body, including Mitochondrial health.
Blue light exposure after sunset is widely known to disturb circadian cycles and reduce natural melatonin synthesis, which may raise your risk of cancer, sleep problems as well as mitochondrial damage.
When it comes to optimizing sleep and Melatonin, Sunlight is perfectly balanced. It includes equal levels of red and blue light, as well as infrared, near-infrared, and ultraviolet light, which adds to its health advantages.
The high concentration of blue light emitted by LEDs might create major problems for sleep and mitochondria.
You can protect yourself with Software such as Blue Light Filters For Desktop f.lux or blue light blocker glasses. Before sleep, “Turn-off” your Electronic Devices And Smartphones, which can be detrimental to affecting our sleep because of EMF exposure.
EMF is another issue that can be detrimental to our sleep patterns and melatonin production. There are some research shows that is can even cause Mitochondrial as well as DNA damage.
Electro-biological research on sleep showed that EMF at night has more severe effects on health in comparison to EMF radiation in day time. Poor sleep quality has been associated with increased tension, irritability, depression, confusion, and generally lower life satisfaction.
Electro-biological research of sleep showed that EMF at night has more severe effects on health in comparision to EMF radiation in day time Poor sleep quality has been associated with increased tension, irritability, depression, confusion and generally lower life satisfaction
For protection from EMF exposure, as well as DNA damage, you need to optimize your Antioxidant and Magnesium intake.
Also, In my opinion, it is better to use a Melatonin supplement than experience insomnia(because a side effect of sleep deprivation is far more dangerous than 0.3 mg of Melatonin), so you can use 0.3 to 1 mg of Melatonin for days.
For more information, don’t skip the reading Melatonin articles I wrote about.
Try Wim Hof Breathing For Lowering Inflammation
If I give you simple, effective, and free methods that lower your inflammation? Wim Hof is breathing for that.
Not just for inflammation, Wim Hof breathing is also a little bit of meditative experience, a free and effective method for those who have anxiety, depression as well as immune problems.
Inflammation and depression correlate, and some research showed that Wim Hof breathes a lower amount of inflammatory biochemicals such as TNF-α, IL–6, and IL-8.
No Electronics And Phones At Bedtime For Mitochondrial Health
We are repeating it because it is an important factor in Mitochondrial health, just like a Diet.
Smartphones and most electronics produce Electro Magnetic Frequencies (EMF), which reduce sleep hormone (Melatonin) production and negatively affect our general health, including mitochondria.
Before bed, turn off all devices and keeps them out of the bedroom if possible.
“There is nothing that negatively affects my productvity and efficiency more than lack of sleep”– Ariana Huffinton
You can naturally repair your mitochondria with fasting, exercise, cold and heat exposure, optimizing Melatonin, and stress management strategies such as Wim Hof Breathing, Meditation, and even Taoist Chi Self Message.
One of the simplest and free methods for mitochondria optimization is Taoist inner smile meditation, Cold shower, Wim Hof Breathing, and Fasting(because of Ketones, And AMPK). These are free methods for everyone who can afford them. There are some cheap supplements such as Magnesium, Melatonin, Vitamin C, NAC, B1, and B3 that can boost mitochondrial health too.
I’m a big fan of regular meditation because it has been shown and proven by science to be an effective way to decrease stress(support adrenal), increase telomeres length(longevity), improve sleep quality(Melatonin), sharpen the brain(gray matter) as well as change philosophy about worlds.
Without changing your philosophy and purpose, no matter how much amount mitochondria you have. What are mitochondrial will serve you? what the purpose of living longer life without anything passion about?
To increase your clarity, I would suggest the read my thoughts about longevity.