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Children are always energetic, while adults are often more likely to feel tired?
This may be related to mitochondrial . As we age, mitochondria will degenerate , reduce the number, and decrease the function of .
Mitochondria is responsible for converting the food you eat and the oxygen you breathe into energy carriers, so that you can be energetic during the day.
If the mitochondria number decreases , their energy supply level will also decrease .
Many new studies have found that most age-related degenerative diseases are related to dysfunctional mitochondria .
Mitochondria produces more than 90% of the energy supply, will eventually increase the risk of various diseases such as heart disease, diabetes , cancer and Alzheimer's disease .
Today's article will take you to understand what hurts the most mitochondria? How to protect mitochondria with and ?
The root cause of damage to mitochondria
The most vulnerable to mitochondria is excess free or refined sugar , such as high fructose corn syrup and sugar, as well as excessive carbohydrate .
When you eat too much carbohydrate and do not consume through physical exercise or exercise, over time, excessive carbohydrates will cause the accumulation of free radical and other mitochondrial toxins , ultimately causing mitochondrial dysfunction.
This usually causes diabetes , which is also the main reason why many older modern people are more likely to get this disease.
→ Lack of exercise and overeating
Lack of exercise and overeating leads to mitochondrial dysfunction and an increased risk of age-related chronic diseases.
In contrast, calorie limits and increasing the body's activity can promote health and prolong life.
Epidemiological and clinical studies have found that lack of exercise in results in weight gain, and is positively correlated with most age-related diseases and mortality risks
Sitting people suffer from Cardous disease and risk of death than active HTM4.
→Weight gain and obesity
This is also one of the risk factors for age-related chronic diseases (such as diabetes , cancer, cardiovascular and neurodegenerative diseases).
Compared with normal BMI, obesity and metabolic damage will lead to shortening of lifespan of 5 to 20 years .
→Metabolic excess
Energy excess main consequence is oxidation damage to molecules including mtDNA. There is a close relationship between
over-metabolic surplus and mitochondrial genome damage.
Long-term exposure to chronic hyperglycemia will accelerate the accumulation of mutant mtDNA and (brain, skeletal muscle , intestinal) cells aging , which may be the reason why mitochondria reduces .
→Intake too much fructose
Italian scientists found that let mice eat 0% pure fructose diet eight weeks and match it with calories and carbohydrates, but no fructose diet .
They found that diet rich in fructose can cause liver (where fructose is processed) mitochondrial DNA to be severely damaged , and also reduces the ability of animals to repair damage and create new mitochondria.
Avoiding sugary beverages and reducing the intake of other refined carbohydrates such as white bread, biscuits, baked goods and candy is the most natural measure to support mitochondria and overall health.
Improve mitochondrial function
→Low-carbon ketogenic diet
When carbohydrate intake is very low, Ketogenic body will be metabolized by fat in the liver, low-carbon ketogenic diet will put your body in the Ketogenic state .
study found that ketone bodies can eliminate free radicals in mitochondria, reduce oxidative damage, and promote the production of new mitochondria in .
Eat more healthy fats , such as animal fats, avocados, virgin olive oil , nuts and seeds, etc.
At the same time, eat an appropriate amount of high-quality protein , such as grass-fed beef, wild fish, animal offal, organic chicken and eggs.
Try to choose low-sugar healthy carbohydrates, such as non-starch vegetables or low-sugar fruits, and avoid high-sugar foods.
→Antioxidation, resist free radicals, which is conducive to mitochondria optimization
contains phytochemicals of polyphenol , which may help improve the function of mitochondria , promote the production of new mitochondria, and protect them from damage .
In a double-blind trial of for 212 weeks, researchers gave 8 overweight adults (0 to 50 years old) a day to take polyphenol supplement or placebo pills.
polyphenol supplement contains 82 mg EGCG (epianogalactine-3-galactate, present in green tea) and 80 mg resveratrol (present in grape skin ).
Compared with those taking placebo, people taking polyphenol supplements had significantly increased function in their muscles.
Polyphenol food sources include blueberries, plums, sweet cherry , green tea, dark chocolate , blackberry and artichoke and other foods.
In addition to natural sources, supplements can also be taken to protect mitochondrial function .
One of the antioxidant supplements is PQQ (pyrroliquinoline quinone), which has antioxidant ability is why C5000 times.
In a study of HD at the University of California, Davis, the daily dose was 0 to 20 mg . After taking PQQ for only three days, the test showed that the subjects' mitochondrial-related functions all increased .
You may also find a small amount of PQQ in foods such as spinach, green pepper, kiwi fruit , tofu, natto (fermented soybeans), green tea and human milk.
dark chocolate content may be as high as , and is considered the best source of PQQ.
But we usually cannot get a lot of PQQ from food, and it is estimated that only .1 to 1.0 mg (mg) per day.
→Intermittent fasting, calorie restriction
There is evidence that if you limit calories (within a reasonable range), mitochondria will replace and remove damaged mitochondria by creating more new mitochondria.
intermittent fasting is better than the simple calorie limit .
At the beginning, you can try to reduce the meal time window of the day to 8 hours or less , for example, between 11 am and 7 pm.
controls calories, and with precise nutrition, it can help efficiently repair mitochondrial damage .
→High-intensity exercise
Regular exercise can significantly improve mitochondrial function.
Endurance (Aerobic) Exercise , including activities such as walking, cycling and jogging, is conducive to triggering the body to create new mitochondria and improve its functions.
resistance training, may also help increase the mass and function of mitochondria, and can stimulate the production of mitochondria in the brain and liver.
→Protect mitochondria from environmental toxins
Research found that heavy metal toxins such as tobacco smoke, pollution and arsenic heavy metal toxins will damage mitochondrial function.
Both air pollution and cigarette smoke contain toxic ingredient , such as polycyclic aromatic hydrocarbon and carbon monoxide , which can cause damage to mitochondria (as well as other parts of the cell) .
Even if you don’t smoke, try to avoid exposure to second-hand smoke , which will also reduce mitochondrial function.
So quit smoking (whether it is active smoking or passive second-hand smoking) can improve the various functions of mitochondrial .
There are also many toxins from heavy metals and pesticide , which can also affect mitochondrial function, such as arsenic (found in some well water).
It is recommended to choose organic as much as possible for fruits and vegetables to avoid the intake and contact of large amounts of pesticide residues.
The key skin dragon says that
mitochondrial energy supply barrier is ultimately caused by excessive calories, too much sugar intake, too much pressure, or heavy metal pollution.
Because too much energy in the body will increase oxidative stress , resulting in impaired mitochondrial function.
So, we should try to avoid high sugar intake and control the total calories.
Simply starve yourself occasionally, don’t eat too much, try to eat less.
Avoiding environmental toxins may bring benefits to mitochondrial function, making you more energetic and better in your body.
