Uncovering the vital role of mitochondria in your overall health
Uncovering the vital role of mitochondria in your overall health
Mitochondria are essential organelles that produce cellular energy and play a crucial role in the overall health of the human body. This article explores the structure and function of mitochondria, including their role in exercise, aging, and maintaining cellular health. By understanding the importance of mitochondria, we can work towards maintaining their health and improving overall cellular health.
Mitochondria: structure and function
Mitochondria are tiny organelles that are often referred to as the “powerhouses” of the cell. These structures play a critical role in maintaining the overall health of the human body. In this article, we explore the function and significance of mitochondria in both health and disease.
The endosymbiotic theory suggests that mitochondria originated from free-living bacteria that were engulfed by early eukaryotic cells, leading to the development of a crucial component of the cell’s internal machinery. Today, mitochondria are present in the cells of many living things, including human cells (1).
Mitochondria are responsible for the production of cellular energy through a series of chemical processes that convert glucose into adenosine triphosphate (ATP). In fact, mitochondria generate 90% of the energy required for our bodies to function properly (1). Mitochondria also participate in both cell development and cell death and are essential for the regulation of the cell cycle, cellular differentiation, and other cellular processes.
Mitochondria and exercise
Since mitochondria are responsible for generating energy for the cells, they are essential for exercise and physical activity.
During exercise, the demand for energy in the muscles rises, and the mitochondria produce ATP, the main source of energy for cells. As a result, the muscles may work harder and for longer periods of time (2).
Additionally, the mitochondria aid in the removal of lactic acid from the muscles, which delays the onset of fatigue and discomfort. Overall, mitochondria’s capacity to supply energy to cells is essential for exercise, enabling enhanced physical performance and recovery.
Mitochondria and aging
Reactive oxygen species (ROS), which are created by the mitochondria as a byproduct of energy generation, are theorized to play a role in some aspects of aging (3).
These particles harm proteins, lipids, and DNA, and also harm the mitochondria’s functioning components.
When the mitochondria become dysfunctional, more ROS are produced, which worsens the damage.
Physical activity is thought to be a great approach to support mitochondrial health by controlling mitochondrial quality control (MQC) and allowing damaged mitochondria to be repaired or eliminated and new mitochondria to be synthesized, restoring the metabolic state.
Mitochondrial biogenesis is the process by which new mitochondria are created within cells. This process is essential for maintaining mitochondrial health and function, as it ensures that cells have a sufficient supply of these vital organelles.
Several factors can stimulate mitochondrial biogenesis, including exercise, calorie restriction, and certain dietary supplements. Exercise, in particular, has been shown to have a powerful effect on mitochondrial biogenesis, as it increases the demand for energy in the muscles and stimulates the production of new mitochondria to meet this demand.
Maintaining mitochondrial health
Mitochondria are essential because they serve as the cell’s main energy source. The cell wouldn’t be able to perform its important activities without the energy provided by the mitochondria, which would result in cellular malfunction and ultimately, cell death.
Furthermore, mitochondrial health and function are essential for maintaining tissue and organ function as well as the general health of cells.
To maintain mitochondrial health, it is essential to lead a healthy lifestyle that includes a well-balanced diet, regular exercise, and limiting exposure to contaminants in the environment.
Exercise is particularly important because it promotes mitochondrial quality control and decreases the formation of ROS, boosting the expression of vascular endothelial growth factor (VEGF), and raising the bioavailability of nitric oxide, which favors calcium handling and contractility (4).
The importance of mitochondrial health
Mitochondria play a critical role in maintaining the overall health of the human body. They are essential for the production of cellular energy, the regulation of the cell cycle, and other cellular processes. To maintain mitochondrial health, it is important to lead a healthy lifestyle that includes regular exercise and a well-balanced diet.
Physical activity is a great way to support mitochondrial health by promoting mitochondrial quality control and decreasing the formation of ROS (5). By understanding the function and significance of mitochondria in cells, we can concentrate on keeping these essential organelles active and functional.
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Nourishing foods that may help relieve menopause symptoms
Nourishing foods that may help relieve menopause symptoms
During and after menopause many women experience uncomfortable side effects such as bloating, hot flashes, and night sweats. These physical symptoms can be accompanied by emotional changes. While hormonal therapy can help alleviate symptoms, it may also have side effects. Therefore, more attention is being given to changes in diet or the use of natural supplements. This article will explore how certain products like fish, olive leaf extract, yogurt, and flaxseed may be able to provide relief from menopause symptoms.
Foods to alleviate menopause symptoms
As women approach menopause a lot of changes occur. Their estrogen levels decrease, leading to various symptoms such as bloating, night sweats, anxiety, or depression.
Menopause can also increase the risk of cardiovascular diseases and bone loss, which are commonly ignored. However, making some dietary changes can be an effective and easy way to alleviate these symptoms. In this article, we’ll discuss five foods that can help ease menopause symptoms.
1. Fish rich in n-3 PUFAs for menopause support
Fish is a great source of healthy and essential fatty acids, including omega-3 polyunsaturated fatty acids (n-3 PUFAs) that have protective effects and anti-inflammatory actions. These fatty acids are found in fatty fish like salmon and some algae species.
Research has shown that consuming fish or fish oil can reduce depression, anxiety (1), hot flashes, and sleeping problems (2) in menopausal women. In addition, fatty fish is rich in vitamin D, which is essential for calcium absorption and maintaining bone health.
If you don’t eat fish, you can still get the benefits of n-3 PUFAs by consuming foods rich in α-linoleic acid (ALA), which our bodies can convert into these beneficial fatty acids. ALA has been shown to improve skin hydration and smoothness and can be found in foods like flaxseeds, almonds, walnuts, and chia seeds (1), as well as soy products that we’ll discuss later.
2. Olive leaf extract for menopausal symptoms
Olives contain (poly)phenolic compounds that have many positive effects, including antioxidant and anti-inflammatory properties, as well as anticancer properties (3).
Interestingly, olive leaves contain significantly higher concentrations of phenolic compounds compared to olives or olive oil (4). As a result, they may have even greater potential for exerting beneficial effects on health. In fact, research has already demonstrated that taking olive leaf extract daily can be an effective alternative treatment for reducing blood pressure in individuals with hypertension (5).
One of the key phenolic compounds found in olive leaf extract is oleuropein, which has been shown to have a significant impact on women’s health during post-menopause. Oleuropein has been proven to reduce cholesterol levels, lower the risk of bone loss, alleviate joint pain, and improve mobility (6,7).
3. Soy products
Soy products, including soy milk, soybeans, and tofu, are rich in isoflavones, which are plant-derived estrogens and selective modulators of estrogen receptors in the body. These properties make soy products a promising alternative to hormonal therapy.
Soybeans contain essential fatty acids, such as ALA (α-linoleic acid), that have anti-inflammatory properties. Additionally, soy protein has been found to reduce bad cholesterol levels, which can lower the risk of cardiovascular diseases (8).
One of the isoflavones found in soybeans is genistein, which is structurally similar to female estrogen and can alleviate menopausal hot flashes. Another isoflavone, daidzein, can inhibit cell proliferation in the gastrointestinal tract, potentially reducing the risk of estrogen-sensitive cancers, such as ovary, prostate, and breast cancer (9).
4. Yogurt to support menopause
Yogurt is a nutrient-rich food that contains calcium and vitamin D, which are important ingredients to improve bone health during menopause. Bifidobacterium bifidum and Lactobacillus acidophilus, which are considered ‘good’ bacteria, are used to make yoghurt and they are also present in the final product, making yogurt a source of probiotics that can benefit gut health.
Research has shown that consuming extra probiotics in yogurt can help to reduce anxiety and stress levels, and improve overall quality of life compared to regular yogurt (10). However, regular yogurt also has similar long-term effects. Additionally, yogurt may have a role in appetite control, making it a helpful food for weight management (11).
Studies have suggested that a well-balanced diet that includes milk and dairy products, like yogurt, may also improve sleep quality (12).
How can foods help with menopause symptoms?
To summarize, consuming fish, soy products, whole grains, olive leaf extract, and yogurt can promote healthy cholesterol levels, maintain bone mass, reduce menopausal symptoms such as hot flashes and mood swings, and help regulate appetite and blood sugar levels. If you’re experiencing menopausal symptoms, these natural products are worth considering.
WEBINAR - Sports Performance
WEBINAR – Sports Performance
Product concepts with WATTS’UP® to improve performancein both endurance and strength
A critical component of athletic performance is nutrition, and there exists a substantial market for supplementation within this domain. Join us while we dive in the clinical evidence supporting the sports performance boosting citrus extract WATTS’UP®, and product formulations with this ingredient. Watch it now on demand!
Sports nutrition is a specialized field that focuses on optimizing the diets of athletes and active individuals to enhance performance and promote recovery. Proper nutrition can help athletes achieve their goals by providing the necessary energy, macronutrients, and micronutrients for their bodies to function at their best.
Supplementation of specific macronutrients is an important way to improve sports performance. It can help boost your energy, increase blood flow and enhance your power output.
Join our webinar and discover the clinical evidence supporting WATTS’UP® and how BioActor’s sweet orange extract can be integrated into effective products targeting sports performance.
Watch now on demand!
Meet the Speakers:
What was discussed during this webinar?
Clinical Research
Presentation by Yala Stevens, PhD – Chief Scientific Officer, who introduced the science behind WATTS’UP® and the clinical trials showing the positive effect of WATTS’UP® on power, peak performance and blood flow.
Duration: 15 minutes
Sports Performance trends & consumer insights
Presentation by Bjarne Maas – Marketing & Account Manager, who discussed the consumer insights and product formulation examples related to sports performance.
Duration: 15 minutes
Q&A session
Duration: 10 minutes
