Why Healthy Mitochondria are Vital for Longevity
Emma Young 
Why do we find it harder to feel energised as we age? It could be down to how well your mitochondria are functioning.
Why do we find it harder to feel energised as we age?
Many women struggle with fatigue, brain fog along with aches and pains as they get older . While it’s easy to blame ageing, the real issue often lies within the mitochondria, the tiny but mighty power stations inside our cells that produce energy. As we age, mitochondria naturally decline, but lifestyle factors can accelerate their dysfunction. The good news is you can take steps to rejuvenate your mitochondria and restore vibrant energy.
Mitochondria 101: What They Do & Why They Matter
Mitochondria are responsible for converting food into adenosine triphosphate (ATP), the energy currency of our cells. Every heartbeat, every thought, and every movement relies on mitochondrial energy. However, factors like oxidative stress, hormonal changes, and environmental toxins can impair mitochondrial function, leading to low energy, increased inflammation along with chronic disease and accelerated ageing.
What Damages Mitochondria?
Modern lifestyles often work against our mitochondria. Here are some of the biggest culprits:
- Chronic Stress & High Cortisol: Prolonged stress leads to mitochondrial dysfunction and increased oxidative damage.
- Processed & High-Sugar Diets: These contribute to inflammation and free radical damage.
- Toxin Exposure (Environmental & Household Chemicals): Pesticides, plastics, and air pollution disrupt mitochondrial function.
- Sedentary Lifestyle: Lack of movement reduces mitochondrial efficiency and biogenesis (the creation of new mitochondria).
- Poor Sleep: Mitochondria repair themselves at night—disrupted sleep accelerates their decline.
- Excessive Alcohol & Certain Medications: Some statins, antibiotics, and other pharmaceuticals can impair mitochondrial function.
- Lack of natural sunlight: Spending much of our time indoors with LED lighting leads to poor mitochondrial function.
Signs of Mitochondrial Dysfunction in Midlife
If your mitochondria aren’t functioning optimally, you may notice:
- Chronic fatigue, even after a full night’s sleep
- Brain fog and memory issues
- Slow metabolism and difficulty losing weight
- Muscle weakness or poor recovery after exercise
- Increased inflammation, joint pain, and overall sluggishness
How to Boost Mitochondrial Health Naturally
The really good news is that mitochondria are adaptable and can regenerate with the right support.
Nutrition for Mitochondria
- Antioxidant-rich foods (berries, dark leafy greens, turmeric, green tea) combat oxidative stress.
- Healthy fats (avocados, olive oil, nuts) provide clean fuel.
- Protein (grass-fed meats, wild-caught fish) supports mitochondrial repair.
Key Supplements
- CoQ10 – A powerful antioxidant that supports mitochondrial energy production.
- Magnesium – Essential for ATP production and muscle function.
- B Vitamins – Help mitochondria convert food into usable energy.
- Alpha-lipoic acid & NAD boosters – Aid in mitochondrial repair and efficiency.
- Urolithin A is a postbiotic (look out for next week’s blog on postbiotics) a compound produced when gut bacteria break down ellagitannins (found in pomegranates, berries, and nuts). Supports mitophagy, the process of clearing out damaged mitochondria to make way for healthier ones.
Exercise & Movement
- Strength training encourages mitochondrial biogenesis.
- Interval workouts (HIIT) improve mitochondrial efficiency.
- Daily movement (walking, stretching, yoga) keeps mitochondria active.
Stress & Sleep
- Prioritize 7-9 hours of quality sleep per night.
- Practice stress-reducing activities (meditation, deep breathing, journaling) to lower cortisol.
The Mighty Mitochondria in Quantum Biology
Going deeper, quantum biology explores how light, electrons, and magnetic fields influence mitochondrial function.
Mitochondria as Quantum Machines
- Mitochondria rely on electron flow through the electron transport chain (ETC) to produce ATP.
- Quantum biology suggests electron tunnelling (where electrons jump between molecules without a direct pathway) enhances efficiency.
- Disruptions in this flow (due to toxins, poor light exposure, or EMFs) can impair mitochondrial function.
Nature’s Charger for Mitochondria is sunlight
- Infrared Light (Sunlight & Red Light Therapy) → Stimulates cytochrome c oxidase, boosting ATP production.
- UV Light (Morning Sun Exposure) → Regulates melatonin, which repairs mitochondria at night.
- Blue Light (Artificial Light at Night) → Disrupts melatonin, increasing oxidative stress on mitochondria.
The Water Battery Effect
- Structured water (EZ water) in cells acts as a biological battery, storing and transferring energy.
- Infrared light expands this structured water, improving mitochondrial efficiency.
Magnetic Fields & Mitochondria
- The Earth’s natural electromagnetic fields may enhance mitochondrial function.
- Artificial EMFs (Wi-Fi, 5G, excessive screen exposure) may disrupt mitochondrial processes.
How to Apply Quantum Biology to Mitochondrial Health
- Morning Sun Exposure: Get 10–30 minutes of sunlight first thing in the morning.
- Barefoot Grounding: Connect to the Earth's surface to neutralize free radicals.
- Red & Infrared Light Therapy: Use 660–850nm light to enhance ATP production.
- Minimize Artificial Light at Night: Reduce blue light exposure before bed.
- Reduce EMF Exposure: Limit screen time, avoid carrying phones near your body.
Mitochondria are not doomed to decline as we age, they can be rejuvenated with simple lifestyle changes. By optimising diet, movement, stress, and sleep, you can enhance energy, metabolism, and overall well-being well into midlife and beyond.
Have you noticed changes in your energy levels? What strategies have worked best for you? Share your thoughts below!
If you would like help to get your mitochondria revitalised book a free call or drop me a line.
Categories: : Positive Ageing