New Studies Say Mitochondria May Be Key to Healthy Aging—Here’s How
And how you can optimize your day-to-day for more energy, more focus, and better health.
And how you can optimize your day-to-day for more energy, more focus, and better health.
Feeling tired or out of breath during activities that used to be easy, like climbing stairs? It may indicate more than just being out of shape. “Your body may be struggling to generate enough energy to keep up with your daily routine,” explains Manish Chamoli, a biologist and researcher at Buck Institute for Research on Aging. And that likely means your mitochondria aren’t functioning correctly.
Mitochondria, often called the “powerhouses of the cell,” produce the energy needed for growth, metabolism, and cell function. Evolving from bacteria, they were absorbed by early cells, enabling efficient energy production and supporting the development of complex life forms. “Mitochondria convert substrates, such as food, into ATP, the energy cells use to perform essential chemical reactions,” explains Chamoli.
About the Expert
Manish Chamoli is a biologist and researcher at Buck Institute for Research on Aging with expertise in neuroscience and cellular communication.
As we age, mitochondrial efficiency declines, as does the amount of mitochondria, reducing energy production and increasing oxidative stress, which damages cells and contributes to health issues. A study published in Integrative Medicine Research shows that between ages 30 and 70, skeletal muscle and mitochondrial function drop by 25 to 30 percent (1). “Mitochondria become dysfunctional, just like any other biological processes with age,” Chamoli explains. This dysfunction is linked to age-related diseases, including (1, 2, 3, 4, 5, 6, 7):
While aging is inevitable, you can take steps to maintain your health. Research supports that lifestyle interventions can bolster mitochondrial function—and they’re within your reach. The thyroid is involved in mitochondrial biogenesis—the process of mitochondria growing and dividing—and maintaining mitochondrial function, and these tactics will help the thyroid and the mitochondria.
If you’re only going to make one change to improve your mitochondrial health, make it regular exercise, says Chamoli. “Exercise increases your body’s energy demands, triggering the need [to create new mitochondria],” he explains. Physical activity is one of the best ways to support mitochondrial function. While any activity is beneficial, different types support the mitochondria in different ways:
Vigorous activities and Zone 2 cardio (moderate-intensity exercise where your heart rate is elevated, but you can still maintain conversation) are highly effective for stimulating mitochondrial biogenesis.
Strength training is equally important. “Muscles are rich in mitochondria,” Chamoli notes. Building muscle while younger is essential for reducing age-related muscle loss. “That’s why it’s even more important to strength train as you age,” he adds.
After exercise, diet is the next key to improving mitochondrial health because what you eat plays a critical role.
A diet rich in antioxidants is vital. Antioxidants help combat oxidative stress—a byproduct of mitochondrial energy production that releases reactive oxygen species (ROS), which can damage mitochondrial DNA, proteins, and lipids. “Reducing ROS levels prevents downstream damage,” Chamoli explains. One way to take in antioxidants is through diet.
These foods include (8, 9, 10, 11):
Limiting sugar is just as important. “High sugar consumption, especially in people who have diabetes, contributes to oxidative stress and mitochondrial damage,” Chamoli warns.
Maintaining mitochondrial health involves more than managing oxidative stress. “Even mental stress can be damaging,” Chamoli explains. “When stressed, you experience an increase in cortisol (the stress hormone). And cortisol is known to cause damage in the form of oxidative stress to mitochondria.”
While there’s no clear road map to controlling mental stress, sleep can be a powerful tool for keeping cortisol in check (12). “It’s fundamental,” Chamoli emphasizes, “because our bodies accumulate damage throughout the day, and one of sleep’s primary functions is to clear up that damage.”
During sleep, cerebrospinal fluid flows from the spinal cord into the brain and flushes toxins, including those produced by mitochondria. This cleansing process removes metabolic waste, making adequate sleep essential for proper mitochondrial function (13).
Exposure to environmental toxins can impair mitochondrial function and cause cellular damage. Minimizing exposure to harmful environmental substances is essential to support your mitochondria.
Chamoli notes that certain fertilizers, in particular, have recently been linked to an increased risk of Parkinson’s disease through mitochondrial dysfunction. “Different toxins work on different pathways to cause damage in the mitochondria,” he explains. Here are some key toxins to avoid (14, 15, 16, 17, 18, 19, 20):
Reducing exposure to these toxins can help protect your mitochondrial health.
Research suggests that cold exposure stimulates mitochondrial biogenesis and improves metabolic efficiency (21). Simple practices like cold showers, ice baths, or a quick dip in cold water activate your body’s natural response to cold, improving energy production and resilience to stress. Partially, this cold plunge involves “hormesis” which is the exposure to a low-dose stressor, which also helps mitochondrial function and biogenesis.
When you cold plunge, your body temperature drops, which prompts it to generate heat. “This creates pressure on your mitochondria, which are responsible for producing and dissipating heat. Repeatedly doing cold plunges stresses your mitochondria, encouraging them to work harder and ultimately improving their health,” explains Chamoli. This process is similar to how exercise builds endurance.
Cold exposure also promotes the conversion of white fat to brown fat, which is more efficient at generating heat. “Babies have a lot of brown fat to help them maintain body heat,” he adds. If you’re new to cold exposure, start gradually and listen to your body.
Supporting your mitochondria is essential for optimal health and vibrant aging. Energy production drops as mitochondrial efficiency declines with age, contributing to various health issues. To maintain mitochondrial health, focus on regular vigorous exercise, an antioxidant-rich diet, effective stress management, minimizing toxin exposure, and incorporating cold exposure. Implementing these strategies can enhance mitochondrial function and support healthy aging.