Mitochondria, our cells' energy centers, are essential for daily function and play a central role in many age-related diseases. From Alzheimer’s to metabolic disorders, mitochondrial health is key. Here’s how our sleep/wake cycle, melatonin, and nutrition can make a difference:
1. Antioxidant Defense: Melatonin, naturally produced in mitochondria during our sleep, combats reactive oxygen species (ROS) that can damage cells and accelerate aging. This antioxidant power is essential for preventing neurodegenerative diseases. Alongside melatonin, a diet rich in antioxidants (like berries, leafy greens, and nuts) provides extra defense against oxidative stress, boosting cellular resilience.
2. Energy Efficiency: Mitochondria supply high energy-demand cells, like neurons, but this efficiency declines with age. Melatonin supports ATP production and reduces cellular stress. Paired with regular physical activity, which encourages mitochondrial function and energy production, we can further reduce the risk of diseases related to energy deficits.
3. Reversing Metabolic Shifts: Under stress, mitochondria can switch to an inefficient mode (Warburg-type metabolism), impacting energy balance and disease progression. Melatonin helps revert this, restoring optimal mitochondrial function. Nutrients like CoQ10, B vitamins, and magnesium also aid this process, supporting mitochondrial energy pathways.
4. Circadian Synchronization & Repair: Melatonin peaks at night, promoting deep sleep and cellular repair. Sleep and irregular rhythms weaken mitochondrial health, accelerating aging and disease risk. Maintaining a regular sleep schedule and practicing good sleep hygiene enhance melatonin’s effects on repair and protect mitochondria from damage.
Pair a balanced diet, exercise, and quality sleep for mitochondria that thrive! Good sleep practices ensure nighttime cellular repair.
Reiter RJ, Sharma RN, Manucha W, et al. Dysfunctional mitochondria in age-related neurodegeneration: Utility of melatonin as an antioxidant treatment. Ageing research reviews. 2024/11/01/ 2024;101:102480. doi:https://doi.org/10.1016/j.arr.2024.102480
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