Cut The Sugar But Keep The Chocolate: How to Make New Mitochondria

Mitochondria are the internal generators that keep us moving. Present in almost every cell in our body, they metabolize carbohydrates, amino acids, and fatty acids into Adenosine triphosphate (ATP), a high-energy molecule that biologists consider the energy currency of life.

In other words, mitochondria are essential. Here are a few of their responsibilities:

• Power our neurons

• Make our muscles move

• Allow for the absorption of nutrients from our food

• Keep our hearts pumping

 
A healthy supply of mitochondria is a good indicator of overall health, but it’s quality as well as quantity that’s important. When we’re ill or experiencing symptoms of aging, we’ll likely find that the mitochondria in our cells are low and have decreased in function and are low in count. But we don’t need to wait for a diagnosis to increase our supply and improve our lives.

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Here are our top four steps to increase your supply of mitochondria.

1) Exercise

The single most important thing you can do to increase mitochondria is exercise. Research shows the combination of endurance training and high intensity workouts helps the body produce more, high-quality mitochondria. More muscle mitochondria helps to process glucose effectively during and after exercise, supporting healthy recovery and stable energy. Healthy metabolic processes also support the neurons in your brain, ensuring a healthy mind and memory.

If you are not an endurance athlete, don’t worry. Walking every day for 30 minutes and adding some high intensity workouts to your week will do wonders for your cellular health.

2) Sunbathe

A healthy dose of sunshine boosts your supply and quality of mitochondria. The sun produces a negative charge in our cells that stimulates our mitochondrial biogenesis, the process our body goes through to make new mitochondria.

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3) Take A Cold Shower

Have you ever experienced the rejuvenating effects of cold ocean dips, showers or ice baths? Saunas and cold-water plunges are age-old traditions believed to promote health and restore vitality. This shock of cold in your system can produce waves of energy and transform your mindset in a heartbeat. On a cellular level, the extreme cold puts your body into survival mode and activates mitochondrial biogenesis. Don’t worry—it doesn’t take much to stimulate your cells. A simple plunge or dip in cold water can support your cellular health. If you’re new to this practice, start with a cold shower on a hot day.

4) Eat Your Greens (and Dark Chocolate)

Blood sugar stabilization is essential to our body’s overall wellbeing. According to a study at Yale, mitochondria decrease in function when sugar increases in the body. Some of these findings suggest that alterations in mitochondria are linked to the development of Type 2 Diabetes and other metabolic diseases. To keep your mitochondria healthy, consider reducing simple carbohydrates and sugars in your diet. Find a way of eating that is consistent (don’t go too long in between meals) and chock full of healthy protein and fresh veggies.

Add antioxidants to your diet to protect your cells. Mitochondria have their own DNA that is much more susceptible to free radicals and oxidation than cellular DNA. Increasing your supply of antioxidants will keep your existing mitochondria healthy.

To support your cellular health, add the following antioxidant-rich foods to your diet:

• Goji Berries, Blueberries, Elderberries, Cranberries, Blackberries, Strawberries

• Dark Chocolate

• Walnuts and Pecans

• Kidney and Pinto Beans

• Cilantro, Parsley, Kale, Spinach, Sprouts

 
To learn more about maintaining vitality on a cellular level, explore Everyday Cell Health.

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