Strengthening mitochondria - why this is crucial for energy, health and longevity : Our modern lifestyle with stress, lack of exercise and an often unhealthy diet puts a strain on our bodies every day. Our mitochondria in particular, the tiny power plants of every cell, suffer as a result. They are essential for energy production, influence performance and play a key role in the ageing process. When their function declines, this often manifests itself in fatigue, reduced vitality and increased susceptibility. The good news is that there are scientifically proven ways to improve mitochondrial function and regenerate your cellular powerhouses. In this guide, you will find out how you can strengthen your mitochondria in the long term.
What are mitochondria? Power plants of the cells at a glance
Mitochondria are tiny but vital cell organelles that, among other things, regenerate the molecule adenosine triphosphate (ATP) - the universal energy carrier of our cells. Without ATP, basic cell functions could not take place. Because of this central role, mitochondria are also known as the "power plants of the cells". Particularly energy-hungry cells such as heart, muscle or nerve cells therefore have significantly more mitochondria than other cell types. In a heart muscle cell, they make up around a third of the cell volume - so your heart literally beats thanks to these small energy producers.
With increasing age, mitochondria change. Scientific studies show that damaged mitochondria can be linked to diseases such as Alzheimer's, diabetes or cancer. Intensive research is therefore being carried out into how this deterioration process can be slowed down or even partially reversed - for example as part of mitochondrial therapy. You can find out what you can do in your everyday life to strengthen your mitochondria and support their function in the following sections.
Did you know? Mitochondria have their own DNA, known as mitochondrial DNA (mtDNA). This is located in a ring inside the mitochondrion, comprises only 37 genes in humans and is inherited exclusively from the mother's side. By comparison, the DNA in the cell nucleus contains information for around 20,000-25,000 genes.
The importance of mitochondria goes far beyond pure energy supply. They are involved in essential processes such as calcium storage, the synthesis of certain hormones and messenger substances and the regulation of programmed cell death (apoptosis). Optimal mitochondrial function is therefore crucial for the health of each individual cell - and therefore for overall well-being. If mitochondria are weakened or their function is impaired (this is known as mitochondrial dysfunction), this can manifest itself in non-specific signs such as chronic fatigue, reduced performance or concentration problems.
Mitochondria and longevity - influence on ageing and cell health
Mitochondria not only play a key role in daily energy supply, but also in the context of longevity. Researchers describe so-called mitochondrial dysfunction as one of the "hallmarks of ageing" - i.e. a characteristic feature of the ageing process at cell level. To understand this connection, it is worth taking a look at the process of energy production in the mitochondrion.
This is where cellular respiration takes place: a multi-stage process in which nutrients are converted into energy. Electrons are transported via the respiratory chain - an interaction of five protein complexes - which ultimately enable the formation of adenosine triphosphate (ATP). A key molecule in this process is NADH, which can release two electrons. This step produces ATP, our universal energy carrier, and NAD+, the oxidized form of NADH.
High NAD+ levels indicate that a lot of NADH is successfully converted into ATP - an indication of active energy production. In addition, NAD+ activates certain enzymes, so-called sirtuins, which are associated in research with cellular protection mechanisms and healthy cell function in old age. As we age, NAD+ levels decline, highlighting the link between mitochondria, energy production and the ageing process.
How can I strengthen my mitochondria? Strategies for more cell energy
Your mitochondria can be positively influenced by certain habits and environmental influences. Here are some of the most effective strategies that studies have linked to improved mitochondrial function and increased cellular energy.
With sport & exercise to boost mitochondria
Regular exercise is one of the most commonly studied approaches to support mitochondrial function. Research shows that physical activity stimulates the formation of new mitochondria in muscle cells - a process known as mitochondrial biogenesis. Interestingly, this effect does not only occur in the muscles: Exercise can also promote mitochondrial biogenesis in the brain. In scientific studies, this mechanism is discussed in connection with cognitive performance and healthy cell function in old age, among other things.
Practical tip: Try to exercise every day - for example by taking at least 10,000 steps. Fixed walking times help to reliably achieve this goal in everyday life.
Nutrition for healthy mitochondria
A longevity diet can support mitochondrial function. In addition to an adequate supply of all essential nutrients, mitochondria require certain cofactors in order to function optimally. The relevant micronutrients include copper, zinc, selenium and vitamins C, A and E. Scientific literature describes that coenzyme Q10 can play a role in mitochondrial energy production.
In addition, the body responds to certain dietary patterns such as intermittent fasting or moderate calorie restriction with metabolic processes that have been associated with improved mitochondrial function in studies. Examples of this are intermittent fasting or the mock fasting diet developed by Valter Longo.
Practical tip: Focus on a plant-based diet with lots of fruit, vegetables, wholegrain products, nuts and high-quality protein sources. Supplement nutrients as needed to ensure an optimal supply and occasionally try intermittent fasting as a possible support for your cellular power plants.
Cold training to activate the mitochondria
Scientific studies indicate that exposure to cold can increase mitochondrial activity. One mechanism is the increased expression of PGC-1α, a key protein for the formation of new mitochondria. In addition, studies have shown that repeated cold applications can accelerate autophagy - the cellular recycling process. Cold training could therefore be of interest to anyone working on longevity strategies .
Practical tip: Incorporate cold showers or the occasional ice bath into your daily routine. Cryotherapy applications are also currently being intensively researched and could provide more information about possible effects in the future.
By the way: the term cryopreservation describes the freezing of people in the hope of being able to revive them in the future - a topic that has little to do with everyday cold training, but is definitely a topic of conversation.
Symptoms and possible correlations of mitochondrial dysfunction
Scientific studies have shown that impaired mitochondrial function can be associated with various, often non-specific symptoms. These include, among others:
- persistent tiredness or fatigue
- reduced physical and mental performance
- concentration and memory difficulties
- Muskelschwäche oder -schmerzen
- erhöhte Infektanfälligkeit
- Problems with temperature regulation
- Veränderungen im Stoffwechsel
In the specialist literature, mitochondrial dysfunction is also discussed in connection with various health conditions, including metabolic disorders, neurodegenerative diseases and cardiovascular diseases. These correlations do not necessarily mean that mitochondrial dysfunction is the cause - but they do underline the scientific interest in this topic.
Conclusion - strengthening mitochondria for more energy and health
Mitochondria are central to energy metabolism and influence numerous processes in your body. You can specifically support their function by making conscious choices in the areas of diet, exercise and lifestyle. Strategies such as regular physical activity, a balanced nutrient supply or targeted cold training are associated with improved mitochondrial function in research. By giving your cellular powerhouses the attention they deserve, you can provide the impetus to actively support your energy production, performance and long-term health.
