Improving mitochondrial function and delaying aging requires a combination of approaches, including diet modification, exercise, improved sleep, increased light exposure, nutrient supplementation, and possibly drug therapy and gene therapy.
Dietary adjustment：
1）Low carb diet:
Limit carbohydrate intake, lower blood sugar levels, reduce inflammation, and thus reduce stress on mitochondria.
When mitochondria use carbohydrates for energy, they produce free radicals, which can damage cells and possibly lead to premature aging. As a result, a low-carb diet helps mitochondria use fat more efficiently as an energy source, reducing free radical production.
2）Eat a healthy diet:
Eat foods rich in antioxidants, B vitamins, magnesium, sulfur and other trace elements, such as rainbow fruits and vegetables (such as cruciferous vegetables, berries, apples, etc.), whole grains, nuts and seeds, legumes and Omega-3 rich foods (such as salmon, walnuts, etc.).
These foods improve mitochondrial function, boost cellular antioxidant defenses, help clear free radicals, and protect mitochondria from oxidative damage.
Exercise：
High Intensity Interval Training (HIIT) :
This type of exercise not only helps to improve muscle endurance, but also increases the number of mitochondria, boosts their energy production, and helps prevent damage to the mitochondria.
Moderate exercise:
Regular moderate aerobic exercise, such as brisk walking, jogging, swimming, etc., also helps to improve mitochondrial function and efficiency.
Improve sleep：
Get enough sleep:
Get at least 7-8 hours of sleep a day to make sure your mitochondria have enough time to repair and regenerate.
Improve sleep quality:
Try to avoid using electronic products, such as smart phones, in the hour before going to bed to reduce the interference of blue light on sleep.
Increase light：
Moderate Sun exposure:
Sun exposure helps us produce vitamin D, which is a trace element necessary for mitochondrial activity and helps maintain proper mitochondrial function.
Cold stimulation:
Exposure to low temperatures can also stimulate mitochondrial production, such as a short cold shower during bathing or a short exposure to cold temperatures during winter.
Nutrient supplement：
NAD+ precursors:
such as NMN, NR, NADH, etc., they can be converted into NAD+ in the body and are essential for regulating cell aging and maintaining normal body functions.
AMPK activators:
Metformin, curcumin, quercetin and other AMPK activators can promote energy production and mitochondrial biogenesis.
Other nutrients：
such as B vitamins, minerals (magnesium, zinc, etc.) and antioxidants, also contribute to mitochondrial health. Regular supplementation of these nutrients under the guidance of a dietitian can help us better promote mitochondrial health.