Mitochondria are more than just the power plants of our cells - they have a significant influence on vitality and health. Find out in this article how a holistic approach strengthens cell health and why mitochondria play a key role in the preventive medicine of the future. Discover Tips for a healthy vegan diet, exercise and micronutrients to optimally support your cells.
The role of cell health
In modern preventive medicine, one cell organelle is becoming increasingly important: the mitochondrion. These tiny structures, which are found in almost every cell in our body, play a central role in our well-being and longevity. As the „powerhouses of the cells“, they are responsible for providing the energy we need for basic bodily functions. At the same time, they influence our cell health and the prevention of many chronic diseases. But how can we optimally support the function of our mitochondria and what influence do they have on our health?
Mitochondria - energy for body and mind
Mitochondria produce ATP (adenosine triphosphate), the main source of energy for every cell. This process, known as „oxidative phosphorylation“, takes place in five protein complexes of the mitochondrial membrane. The production of ATP releases energy that is needed for every type of activity in the body, from muscle contractions to maintaining body temperature and thought processes. However, disturbances in this energy metabolism often lead to fatigue, weakness and, in the worst case, to functional failure of entire organs.
If the mitochondria are disturbed, this quickly becomes noticeable
The cells can produce less energy, which not only reduces vitality, but can also increase the risk of chronic diseases such as chronic fatigue syndrome (CFS), neurodegenerative diseases and even heart problems. Especially in patients suffering from long Covid or other post-viral fatigue states, studies show that mitochondrial function is often severely impaired.
Causes of mitochondrial damage: more than just ageing processes
Like all parts of our body, the mitochondria are subject to natural wear and tear. However, numerous factors can also impair their functioning. Environmental stressors such as pollutants, a nutrient-poor diet, oxidative stress, genetic influences and chronic illnesses affect the mitochondria and make it more difficult for them to regenerate. In addition, mitochondria have their own DNA, which is more susceptible to mutations than the cell nucleus DNA and cannot be repaired as easily.
Therapy and prevention: Holistic approaches to mitochondrial health
A healthy lifestyle can contribute a lot to mitochondrial health. However, as their function is influenced by numerous factors, a targeted, holistic approach to supporting the mitochondria is important. Certain micronutrients, fatty acids and antioxidants play a central role in this. Unlike the treatment of individual symptoms, which often only provides short-term relief, mitochondrial therapy targets the root of cellular health, enabling long-term health improvement.
Fatty acids and membrane structure
Mitochondria are surrounded by a double layer of fatty acids. A healthy cell membrane is essential for the protection and functionality of the mitochondria. Essential fatty acids such as omega-3 are important for this, as they stabilize the membrane and at the same time enable a smooth exchange of nutrients. Studies show that a diet rich in fatty acids and healthy fats, such as those found in fish, linseed oil and nuts, supports cell metabolism and reduces oxidative stress.
Proteins and amino acids
The respiratory chain, in which ATP is formed, consists of protein complexes, which in turn are made up of amino acids. Targeted supplementation with essential amino acids helps the body to renew and protect the proteins in the mitochondrial membranes. Amino acids such as L-carnitine and coenzyme Q10, for example, are of great importance for the transport of fatty acids into the mitochondria and promote the supply of energy. In practice, it has been shown that patients benefit from supplementing these amino acids, especially in cases of chronic fatigue and nervous stress.
Vitamins and special sugars
Vitamin D also plays a key role, which, in addition to its influence on the immune system, is important for mitochondrial metabolism. Equally important is D-galactose, a special sugar that not only supports energy production in the cells, but also has an anti-inflammatory effect. Galactose can be obtained from certain food supplements or by consuming fermented dairy products and certain pulses, e.g. chickpeas, which contain small amounts of this sugar.
Antioxidants and cell protection
Mitochondria are particularly susceptible to oxidative damage as they produce reactive oxygen species (ROS) themselves. Antioxidants such as vitamin C, E and glutathione can help to reduce the cell damage caused by oxidative stress. Coenzyme Q10, a fat-soluble antioxidant that is embedded in the mitochondrial membrane and acts as a protective shield against free radicals, is also particularly effective.
Modern diagnostics: tracking down the mitochondria
Thanks to modern diagnostics, we can now gain detailed insights into mitochondrial metabolism. Innovative laboratory methods analyze the „bioenergetic health index“ of the mitochondria and reveal where deficits exist. For example, the Biovis laboratory offers comprehensive tests on mitochondrial function, in which the oxidative phosphorylation process is examined.
Important markers that indicate mitochondrial damage
- Glutaminolysis and TKT L1: These metabolic pathways provide information on the quality of mitochondrial function and indicate whether the metabolism is impaired.
- Nucleotide level: Mitochondria require nucleotides for repair and growth. Nucleotide deficiency is often a sign of high oxidative stress or impaired cell function.
Prevention through lifestyle and personal responsibility
A healthy lifestyle is the best way to keep mitochondria healthy and reduce the risk of chronic disease. However, the Western lifestyle with excessive refined sugar, unhealthy fats and highly processed foods is a challenge for cellular health. In the long term, this diet leads to oxidative stress, cell damage and reduced mitochondrial function. It is therefore important to choose a diet that is rich in vitamins, healthy fats and minerals and provides the body with what the mitochondria need to produce energy.
Tips for supporting the mitochondria in everyday life
- Nutrient-rich diet: Fruit, vegetables, healthy fats and fermented foods provide vitamins, antioxidants and fiber.
- Regular exercise: Sport, especially moderate endurance training, promotes mitochondrial formation and improves cell metabolism.
- Stress reduction: Constant stress damages the cells and leads to increased energy consumption. Yoga, meditation and regular breaks are helpful in maintaining energy levels.
- Avoid environmental toxins: Pollutants from plastic, cigarette smoke and other sources stress the mitochondria.
Conclusion: The future lies in the cell
The importance of mitochondria for our health is becoming increasingly clear, and the findings of recent years show impressively that vitality and longevity essentially begin at the cellular level. A strong cell metabolism and well-functioning mitochondria can help us to age healthily and protect us against chronic diseases.
A proactive commitment to one's own cellular health is therefore not only an investment in personal health, but also a step towards sustainable preventive medicine of the future.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and Longevity. This also includes the effect of Biohormones on sexuality and potency in men and the Biohormone therapy for women. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.