Mitochondria & Women’s Health
The Mighty Mitochondria
Mitochondria, the tiny power stations within our cells, play a critical role in energy production and maintaining cellular wellness. However, when they become overwhelmed due to our modern lifestyle these vital cells can have far-reaching implications for our long-term health including your reproductive health. Ultimately, how strong, active and happy we are depends significantly on how well these cells work.
Most of the energy we get to spend is provided by mitochondria, minuscule living structures sitting inside our cells or dispatched back and forth within them to where they are needed. Mitochondria produce energy by burning down what remains of our meal after we have digested it, but at the cost of constantly corroding themselves and us - Kramer et al., (2017)
What are Mitochondria?
Mitochondria are often referred to as the "powerhouses" of our cells because they are responsible for producing energy from digested food (ATP )—a chemical that cells use as fuel—and heat. But they do a LOT more including regulating ROS (special cells that damage organs when left uncontrolled). To produce energy, mitochondria burn down digested food with the help of the oxygen we inhale. Then they dump several waste products: carbon dioxide (which eventually we can exhale), water (which eventually we can pee out), and free radicals. Mitochondria are especially abundant in your brain cells and are involved in many important biological processes in the brain. These powerhouses are crucial for egg development, fertilization, and embryo development. Overwhelmed mitochondria leads to increased inflammation. When your mitochondria are sick - every cell in your body suffers. It’s estimated that more than 93% of Americans experience dysfunctional cellular metabolism. Around 50% of US adults have a form of diabetes or are headed for that way. But we can change that direction with a few lifestyle changes.
Messed up Mitochondria and Women's Health:
Sick mitochondria is at the root of every chronic illness we experience. So, yes we can keep the pharma companies in business by treating the symptoms (and living with the side effects of those medications) or we can take our health into our own hands and fix the root cause - our mitochondria. But I’m guessing your Doctor hasn’t mentioned that minor detail.
How Happens When Our Mito are Overstretched and Under-resourced?
Fertility: Dysfunctional mitochondria have been linked to reproductive issues in women, including infertility. When the mitochondria fail to provide enough energy to support egg development and fertilization, it can put the brakes on conception. Mitochondrial dysfunction also plays a part in male factor fertility issues.
Menstrual Irregularities: Mitochondrial dysfunction can disrupt hormonal signaling and cellular processes involved in the menstrual cycle, leading to irregular periods and menstrual abnormalities.
Pregnancy Complications: Inadequate mitochondrial function during pregnancy can increase the risk of complications such as gestational diabetes, pre-eclampsia, and premature birth.
Hormonal Imbalances: Mitochondrial dysregulation may contribute to hormonal imbalances, affecting mood, metabolism, and overall well-being in women.
Aging: As women age, mitochondrial function declines, contributing to age-related health issues and more distressing menopausal symptoms. Slower ATP production and increased ROS can accelerate cellular aging and increase susceptibility to diseases.
Supporting Mitochondrial Health:
Of course genetics play a part but lifestyle factors influence mitochondrial function significantly. These are all within your control!
Stress Management: Chronic stress can impair mitochondrial function, so incorporating mindfulness practices like meditation and yoga can be beneficial. One study by Bhasin et al. demonstrated improvements in cell functioning with only 20 minutes of meditation - even in beginners.
Nutrition: Drop the ultra processed foods - they are a death sentence to mito and poison for your body. A diet rich in antioxidants, vitamins (especially B vitamins), and essential minerals supports mitochondrial health. Foods like grass fed beef, fish leafy greens, nuts, seeds, and whole grains are beneficial. Supplements including (CoQ10) are also recommended. Ditch refined sugars (they overwhelm your mitochondria) and add some fermented foods.
Exercise: Regular physical activity enhances mitochondrial biogenesis, encouraging the growth and repair of healthy mitochondria. Too much intense exercise has the opposite effect. You don’t have to start a crazy fitness program - just start with walking - and try to move frequently throughout the day. A few moments of walking throughout the day helps your mito manage your blood glucose.
Sleep: Prioritizing sufficient, restful sleep is crucial for cellular repair and mitochondrial function.
Light: One of the quickest ways to boost mito health is the use of red light therapy. Early morning sunlight is ideal but later in the day you have to be careful of harmful UV rays. I’m on a mission to get this information to as many women as possible. Within minutes of using red light therapy your mito start working more effectively and the benefits are numerous (as you’ll see in the thousands of studies published on this topic).
Why not give yourself a 4 week challenge to made some of these positive changes for your health? I’m in week 4 and feeling healthier than I ever have (at 53) AND it was much easier than I anticipated (I’m still trying to find a way to enjoy sauerkraut…send me tips if you’ve found the secret). I knew I had to take responsibility for my health and my family’s when I learned that this generation of children are expected to have a shorter lifespan than their parents…that’s a sobering thought for any parent or parent-to-be.
Want to learn more?
Get your hands on a copy of Good Energy by Dr. Casey Means for a more in-depth look at the science and why current US lifestyle is sending us to an early grave. You’ll also learn how to determine with a simple blood test from your annual checkup if you’re in the 93% of Americans headed towards ill-health in later life without making some changes soon.
Tracy
