Amazing Ways to Help Heal Mitochondrial Dysfunction!

If you missed our first blog post on Mitochondria and the incredibly important role they play in our bodies, please click here to read the article

In the second post, we talked about Mitochondrial Dysfunction, the major causes, symptoms and tests you can do to determine whether or not you are suffering from Mitochondrial Dysfunction. If you missed this one, please click here to read the article.

And in our latest article on Mitochondria, we dove into how Mitochondrial Dysfunction, chronic inflammation and oxidative stress are linked, which will make this weeks info make all the more sense! Click here if you missed it.

This week we have finally arrived at the part I’m sure you have all been waiting for - what to do about it! 

Mitochondria need to be bathed in a neutral pH in order to function correctly. If you’re acidic, your mitochondria are going to suffer. 

Foods that are high in protein, healthy fats and antioxidants are best for Mitochondrial support. These will support amino acids like glutathione that protect the mitochondria. 

Try to keep your fruit and vegetables fresh and organic where possible, drink filtered water and avoid processed foods. 

Some examples of great foods to support mitochondrial function include:

  • Fruits, especially blueberries, blackberries, strawberries, lemons, pomegranates, apricots, bananas, tomatoes
  • Vegetables, including green leafy vegetables (kale, silverbeet, spinach) root vegetables like beetroot and carrots, broccoli, Brussels sprouts, asparagus, cauliflower, 
  • Spirulina, barley and wheatgrass
  • Nuts and seeds like almonds, walnuts, brazil nuts pepitas, sesame seeds/tahini
  • Beans and legumes like lentils, adzuki beans, quinoa
  • Wild caught, low mercury fish 
  • Grass-fed meat 
  • Eggs 
  • Foods high in healthy fats like avocado, coconut, coconut oil, olive or flaxseed oil 
  • Bone broth 
  • Herbs such as turmericcinnamonginger, garlic and basil
  • Drinks to help with electrolytes alongside filtered water, including coconut water and celery juice 

(click on any of the links above to read more about the benefits of each food) 

Add nutrients to your diet in the form of: 

  • Alpha-lipoic acids
  • B vitamins 
  • Carnitine 
  • Carotenoids 
  • CoQ10
  • Creatine 
  • Epigallocatechin gallate 
  • Glutathione 
  • Melatonin 
  • N-acetylcysteine 
  • Polyphenols 
  • Selenium 
  • Vitamin C
  • Vitamin E 
  • Zinc

Foods to avoid include:

  • Sugar 
  • Pesticides (go for organic when you can)
  • Refined grains (like rice and flour)
  • Fructose (concentrated fruit juice and fructose syrup; opt for whole fresh fruit instead)

As well as adjusting your diet, you can also make lifestyle changes to help with mitochondrial function, including: 

1. Meditate daily / Hot & Cold Therapy /Infrared Saunas/ Sleep 8 hours per night to reduce stress levels 

2. Caloric Restriction / Specific nutrients ( Ask Dr Wayne) / Sunlight 

3. Ketogenic Diet

4. Reduce exposure to environmental toxins

5. Have a few cups of Hibiscus Tea or Herbal tea of your choice a day. 

6. Exercise improved mitochondrial function. Your 4-minute per day Exercise Routine to be done at least 3 times per week. Here is a video link for the exercises:

     a. Squats 

     b. Arms out in front and back to side 

     c. Arms shoulder height and push to sky 

     d. Arm circles touching hands above and below head 

     e. Push ups 

Start with 5 of each, aiming toward a goal of 10 of each. Repeat 4 times.

7. Deep breaths 

If you feel you have mitochondrial dysfunction, we can discuss this at your next appointment, including arranging any blood tests you may need, discussing supplementation, lifestyle changes and anything else you would like to know more about. 

We hope that you have found this series helpful.

Until next time, 

Dedicated to Improving Your Wellbeing and Committed To Helping You Achieve Abundant Health and Wealth, 

The team at Unique Health and Wellness.


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