How To Hack Your Mitochondria For Longer Healthy Life

When I entered medical school twenty-five years ago the focus on longevity was in its infancy; as was I quite frankly.  I was keenly interested in facilitating human performance in the present but not yet focused on preparing biology for the future.  As i have matured, so has the science and now the concept of human longevity is starting to reach the masses.  The general public is starting to be introduced to words like telomeres and mitochondria; some recollect a distant memory of these from tenth grade science but few would have guessed that they held some of the promise to their own mortality..

According to recent research, mitochondria health is central to the aging process, and its dysfunction has been linked to many age-related degenerative diseases including heart diseases, brain diseases, and cancer. Keeping the mitochondria healthy and enhancing their function may help protect against age-related diseases and promote healthy aging. And the best part is that there are practical ways, natural and engineered, to keep the mitochondria healthy [1].

To understand the basis of research into the mitochondria, you need to know exactly what they are and what they do. 

The entire body is a collection of cells that perform various functions for the sustenance of life and that includes the mitochondria. However, the mitochondria are unique in the sense that their major function is to provide the energy that every other cell needs to function properly. To this end, the mitochondria are present in every cell, occupying as much as 25% of the cell’s volume [2]. 

Just like the cells need the mitochondria to provide the energy for their work, the mitochondria need you to eat and breathe to do their job. 

So the food you eat and the air you breathe become fuel for the mitochondria so that they in turn produce fuel that your body needs to work optimally. 

Imagine a machine constantly being used to perform a task. With time, it would need to be serviced because of wear and tear.

 It may not always function as great as it did at the beginning, but regular maintenance will go a long way in preserving its original integrity. The same is true for the mitochondria. 

The older you are, the more work the mitochondria must have done to sustain your life functions. This leads to wear and tear in a loop where the functionality of the mitochondria continues to decline gradually with some even becoming totally faulty. 

This is why dysfunctional mitochondria are associated with the aging process and it is also linked to the diseases that come with aging that present themselves in the form of cell deterioration and poor organ function, a prime example is dementia, which has to do with the brain’s functionality.

 Because without enough cellular energy, the body’s system would begin to shut down. This helps with understanding why aging is characterized by a steady decline of tissue and organ function, and why it comes with an increased risk of diseases and eventual death. 

While the mitochondria’s function is undoubtedly vital for human life, the way it works to produce energy for the body is a tedious process that also puts a toll on it. The energy it produces is immediately put to work and no backup properly stores it for future use, so it must always repeat its process from scratch. And with less functional mitochondria, you can imagine that energy production will also be less optimal.

Now that you understand that the mitochondria use food to produce energy, the question is: how exactly does it do this? 

First, the body only understands one thing when it comes to energy, and that is ATP (Adenosine Triphosphate). ATP is the energy currency of the body, and the mitochondria undergo a complex process that ends in its production.

The mitochondria break down by-products of food like carbohydrates, proteins, and fats to produce ATP. If you’ve ever heard the term ‘sugar rush’ in kids, you should have an idea of the high amounts of energy contained in sugars. When the body breaks down these sugars into a substance known as pyruvate, the mitochondria pick them up and combine them with oxygen to make ATP.

Whenever the body needs to perform any function, the ATP is broken down to release the energy that is stored within it. Breaking down ATP in not too technical terms simply means removing one phosphate from the three phosphates (tri-phosphate). When this happens, energy is released, and what once contained three phosphates is left with two phosphates—pretty basic mathematics. So to get it back to three phosphates means one more phosphate needs to be added, and the process can be repeated to produce energy again.

The job of the mitochondria is to add this phosphate so that ATP can be produced, and in the mitochondria, this process is done using food in the presence of oxygen, a process called oxidative phosphorylation. Although there are other ways ATP can be produced without oxygen, research has proven that oxidative phosphorylation produces the most sustainable amount of energy for the complex human body to function [3].

But because oxygen plays a crucial role in the production of ATP in the mitochondria, the chemical reactions produce some by-products in between. Some of these products include highly reactive oxygen species and they are quite dangerous.

It’s unfortunate, but the mitochondria are damaged through the very process that helps them produce energy. The by-products of its reactions include reactive oxygen species (ROS) that produce free radicals which in turn destroy the DNA of the mitochondria. In addition to this, other factors like drugs, alcohol, poor diet, pollutants, and toxic metals also contribute to mitochondrial damage.

The mitochondria have a system that tries to protect them from self-damage, and it hinges on the two processes that they use to produce energy. The first is the original process which causes the release of high energy charges called electrons, and these electrons are utilized in a second process called the electron transport chain to produce even more energy instead of letting them escape the mitochondria and cause damage to the cells. However, in the process of electron transfer, ROS are produced, so some damage still occurs within the mitochondria, particularly the DNA which is very susceptible to damage from oxidative stress.

As if that’s not enough trouble for the mitochondria, external factors add to the problem by either reducing the amount of ATP that can be produced, like in the case of alcohol, or by increasing the production of ROS that damages its DNA, like in the case of prescription drugs such as acetaminophen, aspirin, and antibiotics. Ampicillin in particular has been discovered to cause a pretty high level of this damage [2].

While the external factors contributing to mitochondrial damage can be controlled to an extent, genetic factors that play a role in mitochondrial damage susceptibility are not within an individual’s control.

 The apolipoprotein E4 (APOE4), which has been implicated as the most widespread genetic risk factor for Alzheimer’s Disease, has also been linked to mitochondrial function and integrity. The expression of this APOE4 alters the mitochondria’s functional dynamics [4].

Despite the many avenues for mitochondria damage to occur, both those that are within our control and those that are not, all hope is not lost as regards keeping the mitochondria in good repair. 

Seeing as the mitochondria are at the very root of optimal basic life functions, it comes as no surprise that the same methods that have been suggested for maintaining a healthy life, like a healthy diet and exercise, also have value in promoting mitochondria health. 

There are a few things to remember and understand about how the mitochondria do their work and the major challenge that arises which is oxidative stress. Understanding this informs the ways that natural methods could help preserve the mitochondria’s integrity, a few of which are:

The energy production process in the mitochondria naturally releases free oxygen radicals that destroy cells and mitigate optimal cellular energy production. Although the mitochondria have their own defense mechanism of producing antioxidants in response to this process, external factors like pollutants, stress, and alcohol compromise its efficiency. A diet rich in antioxidants will help to support this process and improve mitochondria health [5].

Studies have shown that exercise could be the most effective way to maintain mitochondria integrity and function even as you age. When you exercise, the mitochondria work harder, but this has proven to be beneficial rather than harmful. The more you exercise, the more the body produces more mitochondria to provide you with energy. And more mitochondria mean less stress on the body to provide optimal energy and also less free radical production [6].

Taking a look again at how the mitochondria work to convert energy from carbohydrate breakdown to ATP shows that the more carbohydrate gets into the body, the more work the mitochondria do to break it down. As a result, excess carbs lead to excess production of free radicals, especially when they are not being burned through exercise. Cutting back on refined sugars and carbs, in general, will be beneficial for mitochondria health [7].

Making deliberate changes to your diet and lifestyle is one of the proven ways of improving mitochondria health. 

There are several regulatory proteins, enzymes, precursors, and nutrients that work together to optimize mitochondrial function and limit the damage to our cells. 

Implementing a lifestyle that includes these nutrients and supplements in our diet will have a helpful impact on the mitochondria and will help with their function, maintenance, and repair. 

Here are some useful diets, nutrients, and supplements that can improve mitochondria health:

The keto diet involves substituting carbs for fat as the fuel for energy production in the body. The diet is a high-fat low-carb diet that has been proven to provide higher levels of ATP while doubling as a means of reducing oxidative stress from the process. The breakdown of fat in place of carbs releases ketones in the body, and these molecules are utilized in both energy production and scavenging free radicals to prevent oxidative damage [8].

Certain foods like meat, fish, and green vegetables are rich in nicotinamide, a form of vitamin B3. This vitamin is the precursor for NAD+, which is essential in the mitochondria to produce ATP. Consuming foods rich in this vitamin and using supplements containing it can help the mitochondria function better and stay healthy [9].

These vitamins are naturally known antioxidants and function as mitochondria-boosting supplements. Optimizing your antioxidant levels is great for mitigating oxidative stress caused by free radicals.

Using a supplement of this coenzyme is a hack for the mitochondria because of how vital it is for mitochondrial function. The coenzyme Q10 functions as a transporter of electrons in the mitochondria and is also an important antioxidant in plasma [10].

While these vitamins, co-factors, and supplements have been noted to improve the mitochondria’s health and function, using them as therapies for already faulty mitochondria hasn’t been very successful. To combat this problem, some molecular and cellular alternative methods have been put forward, and these approaches leverage certain important properties of the mitochondria.

To start with, one of the major problems associated with faulty mitochondria is defective or mutated mitochondrial DNA (mtDNA). Recent biomedical therapies have chosen to focus on regenerative medicine for either repairing the mutant mtDNA or selectively destroying it so that the healthy ones are allowed to solely take up the role of energy production and repopulate the cells [11].

Another biomedical therapy involves targeting agents in the mitochondria to influence how they function. By interacting with the components of the mitochondrial respiratory chain, these agents assist the mitochondria in optimally performing their function. Some of these oxidative phosphorylation modulators (OXPHOS) include antioxidants like Idebenone. This Idebenone is a synthesized form of the coenzyme Q10 but with better pharmacokinetics that helps it function more optimally. It works as an antioxidant and electron carrier and has shown great potential in treating the mitochondrial-related illness Leber’s hereditary optic neuropathy.

Since oxidative stress is the major factor in the progression of several chronic age-related diseases characterized by mitochondria dysfunction, a biomedical therapy that can help in their treatment involves balancing out the redox state of the mitochondria. This is done using highly effective antioxidant agents that target two important redox systems, the glutathione and thioredoxin systems [12].

Other emerging biomedical therapies include manipulating tRNAs, gene therapy, systemic protein delivery, mitochondrial biogenesis, and stem cell therapies among several others.

I wish when my grandmother was younger she knew what I know now, that healthy mitochondria are an essential factor in healthy aging and longevity. 

Since many age-related degenerative diseases have underlying pathologies involving faulty or depleted mitochondria, deliberately working to ensure the health of the mitochondria could slow down the aging process and prevent diseases.

However, it’s never too late to work towards improving mitochondrial health, and I’ll surely be sharing what I’ve learned with her. It’s amazing because there are still so many things she can do, familiar practices that experts say are key to living a long healthy life. And the extensive research into the mitochondria’s role in life and how they help it only further certifies that those practices should be upheld.

But I’m sure I’ll have to discuss with her doctors to decide the best options for her as regards exercise, supplements, and other emerging therapies that could be beneficial.

Reference:

[1]. The Mitochondrial Basis of Aging and Age-Related Disorders

[2]. Mitochondria—Fundamental to Life and Health – PMC

[3]. Molecular Expressions Cell Biology: Mitochondria

[4]. Simonovitch S, Schmukler E, Masliah E, Pinkas-Kramarski R, Michaelson DM. The Effects of APOE4 on Mitochondrial Dynamics and Proteins in vivo. J Alzheimers Dis. 2019;70(3):861-875. doi: 10.3233/JAD-190074. PMID: 31306119; PMCID: PMC7478177.

[5]. Antioxidant Diets and Functional Foods Promote Healthy Aging and Longevity Through Diverse Mechanisms of Action – ScienceDirect

[6]. Frontiers | Physical Exercise: A Novel Tool to Protect Mitochondrial Health | Physiology

[7]. Will a Low Carb Diet Shorten Your Life? | Dr. Lori Shemek

[8]. Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity – PMC

[9]. https://www.embopress.org/doi/full/10.1002/emmm.201403943

[10]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3097389/

[11]. Mitochondrial Therapy for Disease Treatment and Prevention: What’s New?

[12]. Pharmacological advances in mitochondrial therapy – eBioMedicine