Activate your mitochondria and build a disease-free body!

Hello, this is miko. Did you see the YouTube video I introduced last time?

Today, as a continuation from the last video, I will dig deeper into how to increase the number of mitochondria, which were born "after we evolved ."

Mitochondria are like the "power plants" that produce energy in our cells.

And these mitochondria increase regardless of age! Therefore, by activating these mitochondria, you can expect to improve your physical strength, boost your immunity, and even have anti-aging effects.

As Dr. Toru Abo said in the video, even for elderly people, "using your mind and your body" is very important in terms of increasing mitochondria.

In addition to Professor Toru Abo, many other researchers have achieved outstanding results.

Among these, in 1993 Emeritus Professor Yoshinori Okuma of the Tokyo Institute of Technology discovered 14 genes essential for autophagy, and in 2016 he was awarded the Nobel Prize in Physiology or Medicine for his discovery of the "sirtuin gene," a paper on which he was awarded the Nobel Prize in Physiology or Medicine. In addition, a 16-hour fast (the so-called 16/8 fast) can be used to turn on the sirtuin gene. In recent years, various new discoveries have been made one after another.

I always tell people that the secret to staying healthy is these four things:

1. Quality food
2. Good quality sleep
3. Moderate exercise
4. Stress Management

Rather than waiting until you get sick, let's start now by gradually improving our lifestyle habits, increasing our mitochondria, and working together to create a body that stays free from illness.

Of course, as Dr. Anpo says, it's never too late, even after you get sick!

In this article, we will explain in detail, paragraph by paragraph, the recommended actions to increase mitochondria. In addition, we will delve deeper into the background and points of these actions. Please read to the end.

Well then, let's get started!

What are mitochondria? - Evolutionary history and role -

Let's start with the basics of mitochondria.

Mitochondria are organelles within cells that produce energy; they act like "power plants" that synthesize an energy substance called ATP (adenosine triphosphate) using the oxygen we take in through breathing.

Its history is long, and it is thought that it was a bacterium that was incorporated into our ancestors (eukaryotic cells) in the form of "symbiosis" a long time ago. This symbiosis dramatically increased the cells' energy generation capacity, and allowed them to evolve significantly as living organisms.

As we age, and due to a stressful lifestyle, lack of exercise, excessive eating and drinking, etc., mitochondrial function tends to decline.

When the number or quality of mitochondria decreases, cells are unable to obtain enough energy, which can lead to fatigue, a weakened immune system, and a variety of other ailments.

How to Increase Mitochondria

Therefore, methods to increase the number and function of mitochondria are attracting attention.

① Moderate exercise ~ Activate red muscles through aerobic exercise ~

The first thing I would recommend is moderate exercise.

Mitochondria are found in large amounts in "red muscles." Red muscles are muscles with excellent endurance and are primarily used during aerobic activity.

Aerobic exercise such as walking, jogging, cycling, and swimming can strengthen these red muscles and increase mitochondria.

• Recommended intensity : An intensity of about 60-70% of your maximum heart rate is considered effective.
  This is the borderline of whether or not you think it's "a little tough." You start to get out of breath, but the intensity is just enough that you can still have a conversation.
  
• Recommended exercise time : Aerobic exercise continued for more than 20 minutes is said to be effective in burning fat and increasing mitochondria.
  You can also expect to see changes just by doing it three times a week.
  
• It is also recommended to combine it with strength training . By incorporating a moderate amount of anaerobic exercise (strength training) in addition to aerobic exercise, you can improve the function of your muscles as a whole.
  Increasing muscle mass will increase your basal metabolic rate and also lead to increased physical strength.
  However, excessive anaerobic exercise can increase the amount of active oxygen, so it is important to do it in moderation.
  

② Exposure to the morning sun ~Resetting your body clock and releasing hormones~

Next, let's talk about the importance of getting some morning sunlight. When you wake up, open the curtains and expose yourself to at least five minutes of sunlight.

Exposure to sunlight resets your body clock and releases hormones such as serotonin.

• The role of serotonin <br>Serotonin is a neurotransmitter that is involved in mental stability and feelings of happiness.
  By secreting serotonin during the day, it is converted into melatonin at night, which leads to quality sleep, which is essential for repairing and regenerating mitochondria.
  
• Vitamin D synthesis <br />Vitamin D is synthesized in the body when exposed to sunlight.
  Vitamin D is important not only for bone health, but also for regulating immune function. Strengthening the immune system makes cells less susceptible to damage and also contributes to maintaining mitochondrial function.
  

3. Improve posture: Improve muscle tension and oxygen supply

When sitting in a chair, it's natural to lean back or slouch, but simply by being conscious of the basic posture of "straightening your back and tightening your lower abdomen," oxygen can be more smoothly supplied to the entire body.

• The relationship between posture and breathing <br />Poor posture causes your lungs to not expand properly and your breathing tends to become shallow.
  Shallow breathing reduces the supply of oxygen to the mitochondria, but by sitting upright, you increase lung capacity and allow more oxygen to enter your lungs.
  
• Stimulating the red muscles <br />To maintain proper posture, you need inner muscles such as your back and abdominal muscles.
  These muscles also contain a lot of red muscle fibers, which means they are rich in mitochondria. Maintaining good posture stimulates red muscles and leads to mitochondrial activity.
  

④ Take a deep breath ~ Maximize your oxygen supply ~

Mitochondria use oxygen to produce ATP.

Therefore, if the supply of oxygen is insufficient, mitochondria will not function properly. Therefore, it is important to be mindful of taking regular deep breaths.

• The effects of long breaths <br />Instead of simply taking a deep breath, we recommend "long breaths," which involve taking each breath as slowly as possible.
  For example, inhale through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds .
  It stimulates the parasympathetic nervous system and increases the relaxation effect.
  
• Strengthening your respiratory muscles <br />By consciously moving the muscles involved in breathing, such as the diaphragm and intercostal muscles, it becomes easier for the rib cage to expand, improving the quality of your daily breathing.
  Increasing blood oxygen levels increases the amount of oxygen delivered to the mitochondria.
  

⑤ Extending the time of hunger ~Sirtuin genes and autophagy~

The "16-hour fasting (16/8 fasting)" that has become a hot topic in recent years has been attracting attention as a method of turning on the sirtuin gene and promoting mitochondrial biogenesis.

This study was particularly influential to me.

• What is the sirtuin gene?
  Sirtuin genes are a group of genes involved in cell longevity and repair.
  It is said to be activated when calorie restriction or hunger occurs, and supports the synthesis and repair of mitochondria.
  
• How to do a 16-hour fast (16/8 fast)
  It's a simple method of not eating anything for 16 hours a day and eating in the remaining 8. It's also appealing because it's easy to incorporate into your lifestyle, such as skipping breakfast or having dinner early .
  
• Promoting autophagy
  Fasting for 16 hours or more increases the cell's self-cleaning process, known as autophagy.
  This is the process by which unwanted substances and damaged mitochondria in the cells are broken down and newer, healthier mitochondria are regenerated.
  It is an important mechanism for removing old mitochondria and promoting metabolism.
  
• Caution : If you extend the time you go without food, you may initially feel hungry or experience fatigue due to hypoglycemia.
  While monitoring your physical condition, consider drinking adequate fluids and salt, and consuming carbohydrates within reasonable limits.
  Also, if you have a chronic illness or are pregnant or breastfeeding, please seek the advice of your doctor before practicing.
  

⑥ Eat a balanced diet to improve your intestinal health ~ Keep in mind "Magowayasashii" ~

To increase mitochondria, the quality of your diet is also important. We recommend that you keep in mind the motto "Magowayasashii."

• Ma (beans) : soybeans and beans in general
• Sesame : Includes nuts and seeds
• Wakame (Wakame) : Seaweed
• Ya (vegetables) : Green and yellow vegetables, root vegetables, etc.
• Fish : Blue fish contains good fats
• Shiitake : All mushrooms
• I (potato) : sweet potato, potato, taro, etc.

By consuming these in a balanced way, you can get plenty of vitamins, minerals, and dietary fiber.

Furthermore, by actively consuming fermented foods such as miso, natto, pickles, and umeboshi plums, your intestinal environment will be improved, and your nutrient absorption rate and immunity will be boosted. As a result, your body will have an internal environment that is conducive to the functioning of mitochondria.

The importance of chewing well

Chewing is the first step in digestion.

Chewing food thoroughly in your mouth reduces the burden on your stomach and intestines and allows nutrients to be absorbed more efficiently.

In addition, the enzymes in saliva not only aid digestion but also have a relaxing effect.

Chewing thoroughly also helps you feel fuller and helps prevent you from taking in more calories than you need.

⑦ Avoid things that put a strain on mitochondria - toxic metals, trans-fatty acids, etc.

In order to activate mitochondria, it is also important to avoid factors that weaken mitochondrial function as much as possible.

Be especially careful about harmful metals such as mercury and lead, trans fatty acids, and excessive food additives and synthetic preservatives.

• Harmful metals (heavy metals)
  It can be found in air and water pollution, and in some seafood.
  It is also possible that lead may be leaching from old water pipes, so caution is required.
  Once toxins accumulate in the body, they are difficult to excrete, so choose foods that are as minimally contaminated as possible and regularly adopt eating habits that promote detoxification (such as foods rich in antioxidants and dietary fiber).
  
  Related article - Heavy Metal Detox Method: My Experience of Developing an Autoimmune Disease at 49
  
• Trans fatty acids <br>Trans fatty acids, which are found in large amounts in margarine, shortening, and fast food, are known to increase risks not only to the mitochondria but also to the cardiovascular system.
  It is best to choose quality fats such as natural butter, olive oil, and coconut oil.
  
  Related article - The horror of trans fats – the dangers that undermine our minds and bodies
  The importance of choosing the right oil and how to identify dangerous oils
  How to Choose Oils for a Healthy Diet: The Role of Lipids and the Importance of Balance
  
• Additives and synthetic preservatives <br /> These tend to be found in convenience store bento boxes, cup ramen, instant foods, fast food, snacks, etc. It may be difficult to avoid eating them completely, but even simply limiting your daily intake can reduce the strain on your mitochondria.
  
  Related article : The truth about bread sold at supermarkets | Beware of dangerous additives!
  

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8. Quality sleep and stress management: Increase your restorative powers by using the parasympathetic nervous system

So far, we have given you various tips on activating mitochondria, but in fact, what is essential to realize the true value of these actions is "quality sleep" and "stress management."

During sleep, mitochondria are actively repaired and proliferated, and when stress levels are high, the sympathetic nervous system remains dominant, making it easier for active oxygen to build up in the body and more likely to damage mitochondria.

• Tips for improving your sleep quality
  • Refrain from using your smartphone or computer right before going to bed (blue light disrupts your body clock)
  • Dim the lights in your bedroom to create a relaxing mood
  • Take a bath 1-2 hours before going to bed to warm up your body (this helps you fall asleep more easily)
  • Maintain a comfortable room temperature and humidity
• How to manage stress
  • "Consciously" release daily stress through meditation and breathing exercises
  • Change your mood by doing things you enjoy, such as hobbies, exercise, or going for walks.
  • Avoid being overwhelmed by information overload and value offline time
  • If necessary, seek counseling or talk to friends and family.
    

Other mitochondrial activation techniques!

Finally, here are some additional ideas that are not included above but are great to try out:

Cold showers and hot/cold alternating baths

"Alternate hot and cold baths" or "cold showers" - taking a short bath in cold water after warming up your body in a hot bath - promote the contraction and expansion of peripheral blood vessels and improve blood circulation. Combining this with a sauna doubles the effect! (I love it too! lol)

As a result, it is believed that the supply of oxygen and nutrients to the entire body becomes smoother and helps improve mitochondrial function. However, if you have concerns about your heart or blood pressure, you should avoid drinking it or be sure to consult your doctor.

Moderate increase in daily activity

Increasing so-called NEAT (Non-Exercise Activity Thermogenesis) is also effective.

Increasing your overall activity levels in your daily life, such as using the stairs instead of the elevator, walking one station, and getting up from a chair more often, will help activate your mitochondria.

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Summary: Build up good habits little by little and make mitochondria your allies!

Above are some ways to increase and activate mitochondria:

1. Moderate exercise (aerobic exercise + anaerobic exercise)
2. Reset your body clock with morning sunlight
3. Straighten your spine and improve your posture
4. Take a deep breath and get plenty of oxygen
5. Increase the duration of fasting (turn on the sirtuin gene with the 16/8 fast, etc.)
6. A balanced diet and intestinal health (Magowayasashii + fermented foods)
7. Avoid things that put a strain on mitochondria (toxic metals, trans-fats, additives, etc.)
8. Quality sleep and stress management
9. Additional techniques such as hot and cold baths and increased daily activity

None of these require special equipment or expensive supplements. By making small changes to your daily habits, you can strengthen your body's ability to produce energy from within.

Our bodies are constantly undergoing metabolic processes and sometimes undergoing cell repair and regeneration.

It is important to seek treatment after you get sick, but if possible, focusing on "prevention" and "care" before that happens will allow you to live a more vibrant and enjoyable life.

Taking care of your mitochondria is the key to this. By being aware of your mitochondria, which support the promotion of health at the cellular level, you can expect to have a body that is less prone to fatigue, a youthful appearance, and strong immunity to illness.

However, when starting something new, it is important not to rush into it. In particular, fasting and intense exercise can put a lot of strain on the body, so be sure to continue without overdoing it and take into consideration your own physical condition. It is also important to take safety into consideration, such as consulting a doctor if you feel even the slightest bit unwell.

I personally believe that in order to be healthy, "good quality food," "good quality sleep," "moderate exercise," and "stress management" are essential.

The methods introduced here are some of those methods in more concrete terms. Don't try to start all of them at once. Start with small steps like "be aware of your posture and take deep breaths," "get some sunlight in the morning for just five minutes," or "try walking a little on the weekend." By accumulating small successes, your lifestyle will change little by little, and eventually lead to bigger changes.

Let's have fun together and keep going! I hope this will give you some hints on how to activate your mitochondria, build a disease-free body, and live each day to the fullest.

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