Dear friend, dear friend,
Your overall health depends on your mitochondria(1).
These tiny organelles are found in your cells.
They have the shape of a capsule or a bacterium.
And in fact, historians of evolution and the human body believe that it is a bacterium that has integrated into cells(2).
The bacterium has become a mitochondrion and an integral part of the cell.
There are now in your cells between 500 and 2000 mitochondria on average.
But this number is not fixed.
It varies according to the situations you have to face.
Your body is able to make new mitochondria in your cells all the time(3).
Three great missions for your many mitochondria!
They have three main and essential functions for your health:
1. Mitochondria produce energy for your cells in the form of ATP or adenosine triphosphate. In particular, they use the nutrients you provide them with in your diet.
This molecule is constantly produced to allow all of your biological functions to stay alive and perform well. However, ATP production is increased when you exercise or when your body has to resist the cold.
This explains the use of cryotherapy in athletes. This technique promotes the production of mitochondria in their muscles. It also allows a better regeneration of their muscles which recover better following the effort. (4)
2. Mitochondria store calcium. This function helps regulate calcium in the cell. Furthermore, calcium is a messenger that controls a large number of biological processes such as muscle contraction, memorization, gene transcription, cell trafficking, or even apoptosis, i.e. the death of the cell(5,6).
3. Mitochondria decide on apoptosis. This mechanism allows new cells to be produced to replace old ones. All your cells have a life time. Depending on the organs, this time is shorter. It is 120 days for red blood cells, 45 days for skin cells, and 10 years for bone cells, for example(3,4,7).
When mitochondria malfunction, the brain slips…
At the scientific level, it is now accepted that there is a link between aging and the dysfunction of mitochondria.(8).
The more the years pass, the less efficient they are.
That’s not all, unfortunately.
The less the mitochondria work well and the greater the risk of chronic degenerative disease.
The risk of dementia or Alzheimer’s is higher.
Conversely, however, the fact that your mitochondria are working can allow you to extend your lifespan. (9)
Mitochondria and cancer risk
The decisive role played by mitochondria in the cell life cycle and in particular in apoptosis, makes them essential for preventing cancer.
Indeed, apoptosis makes it possible to eliminate cells from the body that no longer function or are poorly functioning.
However, it is often the latter that are at risk of transforming into tumors.
All cells will be damaged or aged at one time or another. It is the cycle of life.
Neither you nor your cells can escape it.
On the other hand, it is important that these damaged cells are cleaned by your body so that new cells can take the place of the old ones.
When a cell is too damaged, the mitochondria send a signal to it and it self-destructs.
If this control system fails, you risk accumulating many damaged cells that should have been cleaned. (9)
How to improve the functioning of mitochondria?
Doctors and therapists insist on the need to neutralize the effects of free radicals. Indeed, the latter cause damage to cells and DNA.
To do this, I suggest three actions for your metabolism:
Action 1 : consume antioxidants regularly
You will find antioxidants in many fruits and vegetables.
So you can consume foods rich in vitamin C such as parsley, lemon, kiwi, blackcurrant and berries, horseradish, fresh thyme, kale, broccoli, bell pepper, sun-dried tomatoes in oil(10).
Regular vitamin C supplementation might also be very beneficial.
You can also eat foods that will help your body produce glutathione, an antioxidant naturally present in your body. These foods are asparagus, avocado, spinach, green beans, cucumber, squash of all kinds, cauliflower and once more broccoli(11).
Finally, complete it all with products rich in vitamin E such as whole grain germs, sunflower seeds, or soybeans and corn(12).
Action 2 : Eat fats instead of sugars
Your metabolism will be more efficient if it feeds mainly on fats rather than sugars and in particular d’hydrates de carbone(9).
This expression widely used in English publications refers to all foods that contain simple or complex sugars.(13).
When a therapist talks regarding limiting carbohydrate intake, he first thinks of pasta, pizza, potatoes, white rice and more generally starchy foods.
The problem comes mainly from processed products.
If you eat wholemeal organic spelled bread, it has nothing to do with the 1st price pasta in your supermarket…
In your spelled bread there are still many nutrients and there is no gluten.
In addition, your body will take time to digest it.
Action 3 : eat your dinner 3 hours before bed
Eating dinner early or in any case not consuming food before going to sleep allows you not to have a surplus of calories and energy when you need them the least.(9).
Bringing your dinner forward a bit will give your body a break and prevent it from having to store up reserves that it won’t be using.
It is also likely that it helps to improve the quality of your night, which is priceless for your health!
Naturally yours,
Augustine of Livois
