It’s very possible you haven’t thought about your mitochondria since high school science class (understandable!)—but if you’re interested in being your healthiest, most vital self for as long as possible, you might want to jog your memory. You see, these tiny structures within our cells—often referred to as the “powerhouses of the cells”—have the incredibly important job of turning the nutrients and oxygen we consume into a form of energy the cells can actually use. And their impact on your overall health can’t be overstated.
In fact, mitochondrial health is integral to pretty much everything your body does—and when mitochondrial function declines, cells struggle to produce enough energy, leading to fatigue, poor physical performance, decreases in organ function, and even chronic health conditions, explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Our mitochondria convert nutrients into adenosine triphosphate (ATP), the molecule that provides energy for all cellular processes, supporting bodily functions like metabolism, muscle contraction, brain activity, and more,” she says.
As vital as they are, mitochondria can begin to shut down when overwhelmed by various stressors or other chronic health issues, warns functional medicine doctor Anita Sadaty, M.D., OB/GYN. “When mitochondrial health is extremely impaired, we see accelerated aging, neurodegenerative diseases, cognitive decline, muscle weakness and instability, heart muscle damage, developmental delays, problems with metabolism, diabetes, obesity, cancer, and gut problems,” she says.
Unfortunate but true: Many aspects of modern life take a toll on mitochondrial health, according to Lane. Here’s a breakdown of some of the habits that sabotage these tiny powerhouses, plus how to course-correct to keep your cells—and entire body—chugging along optimally.
- ABOUT OUR EXPERTS: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine. Anita Sadaty, M.D., OB/GYN, is a functional medicine doctor. Roger E. Adams, Ph.D., is a doctor of nutrition and the owner of eatrightfitness. Gunnar Peterson is a celebrity fitness trainer, the former LA Lakers director of strength and endurance, and an ambassador for MitoQ
1. Spending Too Much Time Sitting
We probably don’t need to remind you that “sitting is the new smoking.” But here we are. Movement is an important pillar of good health and sedentary living has been shown to increase the risk for many chronic conditions and illnesses. One of the reasons for this? Falling short of your body’s need for physical activity undermines mitochondrial function over time.
“Physical activity stimulates the production and efficiency of mitochondria, so when you’re not active, your mitochondria don’t get the workout they need to stay strong,” explains Roger E. Adams, Ph.D., doctor of nutrition and owner of eatrightfitness. That’s right, by upping the energy demand on our cells, we force them to adapt by producing more (and more effective) mitochondria.
Sadly, the opposite is also true here: “When you stop exercising, your body produces fewer mitochondria, reducing the mitochondrial density in your muscle tissue and leading to poor muscle endurance,” explains Gunnar Peterson, celebrity fitness trainer, former LA Lakers director of strength and endurance, and ambassador for MitoQ, a one-of-a-kind antioxidant that works within the mitochondria. “It also impacts the cells’ quality control systems, which recycle old and defective mitochondria to create new, healthy organelles.” The bottom line? A sitting-all-day lifestyle requires little energy production from our cells, so their power-producing potential eventually tanks.
Your Move
“As the engines of the body, mitochondria sit at the center of fitness and longevity and should be considered in your fitness journey,” Peterson says. “Luckily for us, all exercise will benefit your mitochondrial health! In my opinion, a terrific training program combines resistance training, cardiovascular training, and some flexibility and mobility work.”
Resistance training (think lifting weights or doing bodyweight exercises) ups the energy demand on your muscle fibers, which increases the surface area of the mitochondria, he explains. Meanwhile, aerobic exercise (think running, cycling, swimming) uses a lot of energy over a long period, triggering the production of new mitochondria.
Read More: 3 Common Habits That Undermine Muscle-Building
The current Physical Activity Guidelines for Americans recommends aiming for 150-plus minutes of moderate-intensity aerobic activity, as well as two strength-training workouts per week.
Peterson also relies on supplements. “I’ve been taking MitoQ every morning for seven years now because it’s scientifically researched and uniquely supports the mitochondria,” he says. It helps me stay in the game and energized as I age.”
2. Over-relying on highly processed, packaged foods
Take a walk through any supermarket and you can’t ignore that most shelf space these days is dedicated to ultra-processed foods, which contain multiple additives, preservatives, and/or artificial ingredients. In fact, according to one study published in the American Journal of Clinical Nutrition, Americans consume an average of 57 percent of their daily calories from ultra-processed foods. (Our reliance on ready-to-eat meals, in particular, has increased at an alarming rate.
What does this all mean for your mitochondria? “A diet high in processed foods can lead to increased oxidative stress and inflammation, which damage mitochondria over time,” warns Adams. High levels of sugars, unhealthy fats, and artificial additives are some of the biggest culprits here, suggests Lane.
Not to mention, going overboard on calories (which is all too easy to do when you’re noshing on ultra-processed eats), causes the mitochondria to produce excess free radicals, which can damage their DNA and undermine their function.
Your move
To support mitochondrial health, Adams recommends eating a balanced diet rich in whole foods like vegetables, fruits, lean proteins, and healthy fats (such as those found in nuts, seeds, and avocados)—and avoiding the highly processed stuff as much as possible. (Here’s a guide to cleaning up your diet in two weeks, if you need some guidance.) It’s also a good move to incorporate antioxidant-rich foods, such as berries and leafy greens, which support cellular health and function.
3. Accepting stress as a way of life
Chronic stress, which is an everyday reality for nearly one-third of Americans, “can put a strain on mitochondrial health,” Peterson says.
Here’s why: Constant “fight-or-flight” (a.k.a. activation of the sympathetic nervous system) leads to an increase in the stress hormone cortisol, which can impair mitochondrial function and reduce their energy production efficiency, Adams notes. Specifically, “stress hormones released amidst chronic stress damage mitochondrial DNA,” says Lane.
Plus, prolonged stress can also contribute to elevated levels of inflammation and increased oxidative damage that impairs cellular energy production, Adams adds.
Your move
To combat the negative effects of long-term stress, Adams recommends adding simple stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or yoga to your daily routine. Of course, regular exercise (and the other lifestyle tips shared here) can also help you tone down the burden of stress on your cells. For extra support, try adding a supplement like ashwagandha or magnesium glycinate to your routine.
4. Smoking and Going hard on alcohol
Drinking too much alcohol generates harmful byproducts that damage mitochondrial DNA, impairing energy production and contributing to liver and brain issues, according to Lane. “Smoking may be even worse, as it introduces harmful chemicals that directly damage mitochondrial membranes and reduce their ability to produce energy,” she says.
Your Move
Since no amount of smoking has been deemed safe, begin your efforts there if it’s a part of your lifestyle. “Quitting smoking and avoiding secondhand smoke helps protect mitochondria, allowing for better cellular function, energy production, and long-term health improvements,” says Lane.
Read More: You’ll Want To Sip On These Functional Mocktails All Night Long
From there, try to limit your alcohol intake as much as possible. “Reducing consumption allows mitochondria to function more efficiently and helps prevent damage,” she says. The CDC defines moderate alcohol consumption as two drinks or less per day for men and one or less per day for women. However, they acknowledge that not drinking at all is the best way to protect your health.
5. Incessant exposure to environmental toxins
Exposure to environmental pollutants, chemicals, and heavy metals can significantly harm mitochondrial health—and unfortunately, we’re pretty much all exposed to them in varying amounts, warns Lane. “These substances can enter our bodies through inhalation, ingestion, and absorption through the skin,” she explains. “Once inside, they generate excessive oxidative stress, a condition characterized by an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralize them.”
What’s the big deal here? “ROS are highly reactive molecules that can damage DNA, proteins, and lipids—including the components of mitochondria—and impair their function, leading to decreased energy production, increased inflammation, and a higher risk of chronic diseases,” she explains.
Unfortunately, toxin exposure is, to some degree, a fact of modern life. Common sources include vehicle emissions, pesticides, chemicals found in cleaning and personal care products (like phthalates), and cigarette smoke.
Interestingly, “research suggests that mitochondria are particularly sensitive to inhaled toxins like fine particulates, hydrocarbons, and certain pesticides,” says Peterson.
Your Move
According to Lane, some of the most meaningful things you can do to minimize your toxin exposure are to choose organic foods, use natural cleaning products, and filter your water. “Detoxification practices like sweating (via sauna or exercise) and consuming antioxidant-rich foods can also support mitochondrial health by moving toxins out of the body and neutralizing some of the free radicals that can cause damage,” she adds. Peterson also recommends staying far away from secondhand smoke (including that from vapes).
6. Prioritizing everything over sleep
While you sleep, your body and all of its cells enter recovery mode and repair cellular damage created throughout your day, explains Adams. When you don’t log enough hours between the sheets—and especially when it’s a regular occurrence—you experience increased oxidative stress and mitochondrial dysfunction, he says.
Your move
First, as great as that new Netflix series is, it’s time to acknowledge that getting enough sleep is a nonnegotiable for feeling and functioning at your best. Adams recommends prioritizing good sleep hygiene by maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before you hop into bed (pick up a book, instead!). Aim for the recommended seven to nine hours of quality sleep each night to allow your body (mitochondria, included) ample time to recover and repair. If you struggle to fall (or stay) asleep, enlist the help of a sleep-supporting supplement like l-theanine or valerian root.