Ten Research-backed Ways to Boost Your Mitochondrial Health

In a previous video, we learned that the mitochondria are the battery packs of our cells that convert nutrients into energy. These power stations regulate how nutrients get into your cells and your energy levels. They also play an important role in immune function which is vital to our health. When it comes to many diseases such as cancer, heart disease, ALS, etc., it’s all about the vitality of the mitochondria.

That previous video is called “Ten Causes of Mitochondrial Dysfunction,” and it will be referenced below. But today, we’re going to look at “Ten Research-backed Ways to Boost Your Mitochondrial Health.”

Exercise – There’s no better way to boost your mitochondria than to move your body. According to Robb Wolfe, a biochemistry researcher and lifestyle expert, “High-intensity exercise response upregulates recovery mechanisms within the mitochondria and our DNA.” Exercise corrals our cells towards health rather than dysfunction and when your mitochondria are healthy, you are healthy.

Neurologist and medical researcher Dr. Datis Kharrazian adds to this the importance of mitochondrial biogenesis, a process within the cell in which new mitochondria are self-replicated. According to Dr. Kharrazian, “The more active you are, the more mitochondria you make, and those cells function longer.” After chemotherapy and radiation, I can’t think of a better way to assist your mitochondria than to exercise daily.

Dr. Robert Elliott, the oncologist, surgeon, and medical researcher who wrote commentary in my book said in my book, “A regular exercise regimen is important for maintaining mitochondrial health and improving cellular respiration. Movement upgrades the expression of PGC-1alpha which stimulates mitochondrial biogenesis and intracellular antioxidants.” There’s no better and inexpensive way to boost your mitochondria than exercise.

Healthy, Nutrient-Rich Diet -Eating a colorful diet with lots of vegetables, fruit, herbs, spices, and also lean protein, and healthy fats helps to boost your mitochondria. It’s all the antioxidants, phytochemicals, and fiber found in the plants that God made in Genesis 1:29 that promote healing in our bodies. A diet must also be balanced and include healthy proteins and fats. A nutrient-rich diet helps to support mitochondrial function.

Detoxification – I mentioned in a previous video that when too many toxins build up in our bodies, our mitochondria can be affected. The first step in detoxification is to reasonably avoid your exposure to toxins. The second step involves removing the toxic load that your body has accumulated over time. One of the ways I do this is to start my day with a detox tonic. The video on how to make this tonic will be referenced below. I also filter my water because it can contain toxins, but increased water intake also helps your body detox. As I just mentioned, exercise is a great way to detox because when you sweat, toxins are released through your pores. Certain herbs like cilantro help detox the body. Some people do a once-a-year detox by only eating the Daniel Diet which means plants including vegetables, fruits, herbs, spices, beans, legumes, and whole grains for 2-4 weeks. All these plants help the body detox. And above all, make sure your digestive tract is moving efficiently because when it’s backed up, toxins are recirculated in your body.

Intermittent Fasting – I just mentioned eating a healthy diet filled with nutrients, but the opposite is also true. Intermittent fasting is when you break from eating for 14-16 hours. When the body is in a fasted state, it frees up about 65 – 75 percent of the normal energy you expend eating and digesting food. This allows the body to use this same energy to engage in autophagy to help heal and repair cells and provide numerous benefits for mitochondrial health. Intermittent fasting boosts insulin sensitivity thereby reducing metabolic strain on mitochondria. It stimulates mitochondrial biogenesis which promotes the formation of new mitochondria. It also promotes autophagy which is the body’s process of cleaning out damaged cells and regenerating new cells. This helps to remove dysfunctional mitochondria and reduces oxidative stress. Intermittent fasting protects mitochondrial DNA by lowering oxidative stress and systematic inflammation.

Support a Healthy Gut – This is tied in with a healthy diet which assures you have plenty of nutrients and fiber, but also probiotic foods. These probiotic foods include sauerkraut, kimchee, yogurt, apple cider vinegar, kombucha tea, etc. This combination of high-fiber foods and probiotic foods enhances mitochondrial function and energy production. The gut bacteria that keep your gut lining healthy feed off the fiber and also produce short-chain fatty acids like butyrate, which enhance mitochondrial biogenesis and efficiency. Seventy to eighty percent of our immune system lies in this gut lining.

Antioxidants – Many foods in the plant kingdom such as green leafy vegetables, dark chocolate, and berries are high in antioxidants. These plant chemicals are powerful in reducing free radicals, lowering oxidative stress, and boosting your mitochondria. The more antioxidants you include in your diet, the better. The three antioxidants best known to support mitochondrial health are Coenzyme Q10, acetyl L-carnitine, and alpha lipoic acid (ALA). These antioxidants reduce oxidative stress and protect cells from damage.

Vitamins, Minerals, and Supplements – A vitamin B complex is a great way to enhance your mitochondria and is necessary for energy metabolism, but you can also get these vitamins from nuts, seeds, and leafy greens. Vitamin C, known as a powerful antioxidant is also beneficial. Magnesium is necessary for over 300 chemical reactions in our bodies and can be taken as a supplement or by eating foods such as whole grains, nuts, and seeds. It’s essential for optimizing energy and maintaining mitochondrial health. Vitamin D is also necessary for mitochondrial activity. According to research in Italy, the vitamin D receptor is necessary for mitochondrial function and cell health. Other supporting supplements are vitamin E, zinc, selenium, and iron.

Adequate Sleep – The average person needs 8-9 hours of sleep each night. It’s during deep sleep that the body heals, repairs, and detoxes. This includes regeneration and repair of your mitochondria. During sleep, your brain gets rid of products that are toxic to the brain such as beta-amyloid. Sleep and exercise are free and something everyone can afford to do.

Stress Management – Chronic stress has an impact on mitochondrial function. According to Dr. Joshua Axe, psychological stress can alter mitochondrial structure and function through stress hormones and other signals that are sensed by the mitochondria. Three of my best ways to manage stress are by walking, deep breathing, and soaking in a hot bath. Find what works for you. The important thing is that you manage stress before it has an impact on your body. Regular practice of relaxation techniques has been shown to upregulate genes that increase the health of your mitochondria.

Sauna and Hyperbaric Oxygen – Infrared sauna drives heat deep into the body. This increases your core body temperature and enhances mitochondria. One study found that people who use a sauna for six days in a row had a 28 percent increase in mitochondrial function. Hyperbaric Oxygen Therapy (HBOT) can also enhance energy production and mitochondrial function by driving oxygen into your blood. This reduces oxidative stress and leads to improved cellular respiration. According to one study, long-term treatment with HBOT improves mitochondrial activity and leads to a decrease in reactive oxygen species (ROS). However, short-term therapy may increase oxidative stress.

My husband and I bought an infrared sauna for detox purposes after my cancer journey. At that time, I knew nothing about the benefits for my mitochondria. Today, there are health centers popping up all over the country that are offering both infrared sauna and HBOT therapy. We decided to have our own sauna in our home with no access to them. If you are interested in sauna and HBOT, I suggest you check out these centers. Realize that to get in a hyperbaric chamber, they generally require a doctor’s permission as they are not recommended for people with certain conditions. And some people have claustrophobia which makes this hard to do.

Our mitochondria generate the energy that powers our cells and sustains human lives. When we practice a healthy lifestyle that includes conscientiously boosting our mitochondria, we are supporting every cell and organ system in the body and helping to extend our health span and longevity.

Next week, we’ll be looking at how what we’ve learned about our mitochondria can help us to prevent cancer, get through the treatments if we have it, and prevent its recurrence. So stay tuned!

How many of you have used an infrared sauna? A Hyperbaric Oxygen Therapy?

For those interested in purchasing an infrared sauna. Here’s where I bought mine 10 years ago and it works very well.

Clearlight Sauna

***When you buy from the link above, this ministry may receive a small portion back to help cover expenses.

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Ten Research-backed Ways to Boost Your Mitochondrial Health