What You Need to Know About Mitochondrial Health

You might remember mitochondria from biology class. Often touted as “the powerhouses of the cell,” these specialized parts of your cells are responsible for generating energy – among other key functions. They’re now having a moment in longevity and wellness circles, as some experts and researchers are exploring their potential role in aging and disease. But what should the average man keep in mind about mitochondrial health? Here’s what you need to know – and what to focus on to help every mitochondrion (yes, that’s the singular of the word) perform at its best. RELATED: A Beginner's Guide to Peptides What Are Mitochondria? Mitochondria are tiny structures inside cells that have a specific job: Generate the energy needed for the cell to function. “They take the food you eat and the oxygen you breathe and turn them into energy your body can actually use,” says Dr. Pablo Prichard, board-certified reconstructive surgeon, longevity expert, and host of NBC’s Forever Young. “Every muscle movement, hormone signal, brain function and repair process depends on them.” Mitochondria also play a role in calcium storage, heat production, cell signaling (how cells communicate to make sure everything is running smoothly in your body) and regulating programmed cell death. They even have their own DNA, which is passed down exclusively from the mother. Some researchers believe that protecting mitochondrial DNA through habits like sleep, diet, exercise and stress management may help support healthy aging. The Importance of Mitochondria In recent years, research has shown a link between various diseases and mitochondrial dysfunction, from neurodegenerative disorders like Alzheimer’s to type 2 diabetes. This connection becomes relevant as we talk about aging, since mitochondrial performance naturally starts to drop with time. “As we get older, mitochondria naturally decline. We tend to have fewer of them, they don’t produce energy as efficiently, and they generate more oxidative stress,” says Prichard. And while aging is a natural part of life, you can influence your biological age – how old your body is at a cellular level and how good you feel in it – with lifestyle choices such as habits that may protect your mitochondria. “Because mitochondria play a central role in how cells produce energy, supporting their function can help men maintain overall physical and mental resilience over time,” notes David Jan, Ph.D., staff scientist at Aonic. For men, mitochondrial health is tied to things like strength, muscle mass, testosterone levels, heart health and mental sharpness and metabolism, adds Prichard – all things you’ll likely care about more as you age. Still, it’s important to keep the conversation grounded. Yes, science shows a relationship between mitochondrial function and disease. But the bigger picture is more nuanced. While, as science communicator Jonathan Jarry puts it, it’s tempting to conclude that “every noninfectious disease results from our mitochondria malfunctioning, and anything that can restore mitochondrial function will heal us from these diseases,” it’s important not to treat mitochondria like a magic bullet of health, but a piece of the wellness and longevity puzzle that’s worth paying attention to. 7 Habits that Boost Mitochondrial Health Wondering what you can do to help foster healthy mitochondria? From regular movement to sleep hygiene, here are seven habits to embrace: Exercise: One of the most powerful things you can do for your mitochondria is exercise, as “movement is the strongest signal your body has to make new, healthier mitochondria,” notes Prichard: “Aerobic training, especially steady Zone 2 cardio, increases both the number and efficiency of mitochondria. High-intensity intervals improve how much power they can produce. Strength training protects the mitochondria in your muscles.” Sleep: Sleep hygiene is also at the top of the list, as most cellular maintenance processes happen while you snooze – and this includes giving your mitochondria time to reset. Mitochondria actually have circadian rhythms, which may be one more reason why consistent sleep and wake times are so important for long-term health.Manage your stress: What you do for your mental health also protects your mitochondria. “Chronic stress and constant overexertion can negatively affect mitochondrial efficiency because it creates oxidative stress, so recovery, stress management and time outdoors matter more than most people think,” says Jan.  Try intermittent fasting: Some research also shows that intermittent fasting may help promote mitochondrial health by stimulating a process called mitophagy, which is your body’s way of “cleaning up” damaged mitochondria. Eat a Mediterranean diet: This eating style naturally includes plenty of the nutrients that mitochondria thrive on. “A diet built around whole foods rich in minerals and antioxidants, like leafy greens, berries, quality proteins and healthy fats, provides the foundational nutrients mitochondria rely on,” says Jan. Reduce toxic load: “Environmental exposures add up,” says Prichard. “Things like heavy metals, pesticides, air pollution, and excess alcohol directly damage mitochondrial membranes and DNA. Mitochondria are some of the most toxin-sensitive structures in the body, which is why reducing exposure wherever possible matters.” Consider supplements: As Jan puts it, supplements are most effective when used to support an already healthy lifestyle. According to Prichard, nutrients like CoQ10, which plays a key role in energy production; magnesium, which is required to activate ATP, your body’s energy currency; B-vitamins, which are essential for mitochondrial energy cycles; Omega-3s, which improve membrane efficiency; and creatine, which helps buffer energy demand in muscles, can all help. That said, it's always wise to check with a healthcare professional before starting a new supplement regimen. And, again, going crazy with supplements won’t do anything if you’re not covering bases like eating nutrient-dense foods, moving your body and sleeping well. The good news is, you don’t need to do anything extreme to support your mitochondria as you age. It’s all about the small habits you should already be prioritizing for overall health. You Might Also Dig:  Healthspan vs Lifespan10 Foods That Lower TestosteroneHow to Hack Your Body for Better Sleep