3 minute read
BRAIN MATTERS
The mighty mitochondrion has been linked to many age-related changes and diseases, but the good news, writes KAILAS ROBERTS, is that you can power up and take charge of your mitochondrial health.
It’s been a long time since I did high school biology and words like ribosomes, nuclear membrane and cytoplasm bring back faded memories of dry and abstract lessons on cell structure.
I have however recently become quite fascinated by one of these constituents of our cells – or organelles as they are formally known - the mighty mitochondrion. For those who need reminding, the mitochondrion is the powerhouse of the cell, providing energy for all its needs – generally from the sugar we eat or have stored, or sometimes from the ketones we derive from fat.
The number of mitochondria varies widely between cell types – with those requiring more energy possessing greater amounts – though the figure is often in the order of hundreds of thousands.
Unfortunately, as you age, both the number and efficiency of your mitochondria declines. These changes have been linked to the development of many age-related changes and diseases, including cardiovascular disease and some types of cancer.
Alzheimer’s disease, the leading cause of dementia, is another condition associated with mitochondrial failure.
Many experts believe that underperforming mitochondria are an important cause of this disease. This is perhaps not surprising: nerve cells are one of the most metabolically active cells in the body and are therefore highly reliant on the adequate generation of energy.
If the mitochondria within the nerve cells are not working in sufficient numbers, there is a so-called neuroenergetic deficit.
When this happens, our ability to remember and think is likely to be compromised. In extremis, this may result in dementia.
Indeed, it has been directly shown that the ability of the mitochondria to provide adequate energy to nerve cells is compromised in those with Alzheimer’s disease.
Adding to the problem, damaged mitochondria seem to be more inclined to create oxidative stress, a process that causes inflammation in the body and brain. This in itself is increasingly being recognised as a probable cause of Alzheimer’s disease. It all suggests it’s good to identify problems with mitochondrial health sooner rather than later.
But how do we know whether we have problems in the first place? Well, unfortunately the symptoms can be rather non-specific, but can include chronic fatigue, muscle weakness and other symptoms of organ failure.
But even without these symptoms, knowing that getting older itself is associated with poor mitochondrial health should motivate us to try and nurture them as best we can.
The good news is that there are ways to increase both the number and function of these critical structures. Though supplements like CoQ10 might help, it is always best to remember the natural strategies that are thought to promote mitochondrial health.
One of these is the closest thing we have to a panacea – exercise.
Keeping physically active helps the process of getting rid of old inefficient mitochondria (mitophagy) and the generation of new ones.
There seems to be benefit both in pushing yourself hard, through high intensity interval training for instance, and also exercising for long periods.
Always check with your doctor before you embark on an exercise regimen to which you’re unaccustomed, however.
Then there is caloric restriction. Reducing the amount you eat can have a favourable effect on your mitochondria. Many people believe that ageing is the consequence of failing mitochondria and restricting calories has been proven, in animals at least, as one of the few ways to truly slow down ageing.
Again, if you’re interested, talk with your trusted health professional.
Antioxidants also protect against damage to the mitochondria, so it is important to have a healthy diet rich in these compounds. You can never go wrong increasing your intake of green leafy vegetables. Time to power up!
Kailas Roberts is a psychogeriatrician and author of Mind your brain The Essential Australian Guide to Dementia now available at all good bookstores and online. Visit yourbraininmind.com or uqp.com.au
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