Three Simple Methods to Boost Mitochondrial Quality and Quantity for Healthy Aging

Aging and many diseases may be due to mitochondrial dysfunction.

“To slow down aging even a little, it might be good to train your mitochondria.”

Says Koji Okamoto, associate professor at Osaka University’s Mitochondrial Dynamics Research Laboratory.

A study from Stanford University in the U.S. has garnered attention for stating that aging accelerates sharply at ages 44 and 60. It’s a common desire for everyone to want to delay aging and stay healthy for as long as possible.

But what exactly are “mitochondria”?

“Mitochondria are small organelles found within cells, and many eukaryotic organisms (organisms that have a nucleus within their cells, including all animals, plants, fungi, and many single-celled organisms) on Earth have mitochondria.

It is safe to say that many diseases, including aging, may be related to the decline in mitochondrial function.”

According to Associate Professor Okamoto, mitochondria average about 300 to 400 per cell, with some cells containing nearly 1,000, and their total weight can account for up to 10% of body weight.

“Mitochondria perform various functions, but their most important role is to produce ATP (adenosine triphosphate), which stores energy.

While mitochondria make up 10% of body weight, they produce ten times that amount of ATP in a day.”

Incredibly, this means that the equivalent of one’s body weight in ATP is produced every day. If that’s the case, wouldn’t body weight double?

“The ATP produced is immediately consumed. In other words, humans use that much energy.”

However, as we age, the ability of mitochondria to produce ATP declines. As a result, energy deficiency occurs, leading to an inability to maintain various cellular functions, such as nerve signal transmission and the elimination of unnecessary substances from the body.

Is the loss of concentration and insomnia, often associated with aging, due to this?

“That is one possibility. Those symptoms are related to brain function decline. Sleep is fundamentally controlled by the brain, so the inability to sleep can also be attributed to decreased brain function.”

If you start to notice signs of aging, it could be a sign that the function of your mitochondria is declining.

 

Maintain mitochondrial “quantity” and “quality” to create a cycle that does not rust.

So, what can be done to prevent energy deficiency?

“There are two methods. One is to increase the ‘quantity’ of mitochondria. The second is to enhance the ‘quality’ of mitochondria so that they can efficiently produce energy.”

 

Mitochondria produce ATP while also generating reactive oxygen species (ROS). Within the mitochondria, there are both healthy and unhealthy ones, and the unhealthy mitochondria can produce excessive amounts of ROS. A major reason cells cease to function properly is that ROS cause damage, akin to rust, to the cells.

“The system that helps eliminate these poorly functioning mitochondria is called mitophagy. Mitophagy reduces the number of dysfunctional mitochondria, so the overall number of mitochondria decreases.

It is not good for them to remain reduced, so fresh mitochondria must be generated. It is thought that when the dysfunctional mitochondria are broken down by mitophagy, fresh mitochondria are simultaneously increased within the cells.”

Surprisingly easy? Three ways to train mitochondria!

As we age, this system may not function as well. However, Associate Professor Okamoto mentions three effective methods to activate it.

“One is moderate fasting. By not eating for 12 to 18 hours, the body temporarily feels a lack of nutrients, which activates a switch to increase the number of mitochondria to prevent energy shortages. Think of it as having dinner at 7 PM and breakfast at 7 AM the next morning. If doing this every day is difficult, doing it only on weekends is also acceptable.

The second is moderate exercise. Many older adults who maintain good health tend to walk daily or engage in moderate exercise. Many people experience better sleep, waking up refreshed, increased concentration, and improved physical activity when they exercise, which may be due to the effective functioning of mitochondria. People likely exercise because they feel these benefits empirically.

The third is cold stimulation. It has been found that providing a temporary cold stimulus increases mitochondria. Practices such as rubbing the body with a dry towel (a traditional method) and swimming in cold water have been carried out for a long time because people have learned from experience that these activities improve their well-being. Taking a cold shower after bathing or washing your face with cold water may also be effective.”

These three methods are ways to train your mitochondria.

However, there is something to be cautious about: do not push yourself too hard.

“There is data indicating that psychological stress can lead to a decline in mitochondrial function. Skin problems and hair loss caused by stress may be one reason for the decline in mitochondrial function.”

Knowing the optimal quality and quantity of exercise and food for oneself and prioritizing comfortable living is the most important, according to Professor Okamoto. However, while this may seem simple, it could be the most challenging aspect.

Koji Okamoto is an associate professor at Osaka University’s Graduate School of Frontier Biosciences, specializing in mitochondrial dynamics. He conducts research to clarify the basic principles of mitophagy at the molecular and cellular levels and explores its physiological functions.