MITOCHONDRIA HEALTH: AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY
AN EXPLORATION OF TEMPERATURE, LIGHT AND OXYGEN THERAPY
HOW TO USE LIGHT AND TEMPERATURE TO BOOST MITOCHONDRIA
Our mitochondria are modulated by numerous choices we make in our lifestyle. The good news is there are ways to improve mitochondria health using nothing more than temperature and light.
#1. COLD THERAPY
The infectious personality of Wim Hof has made cold therapy a popular tool for psychological and physical wellbeing. Cold therapy for the purposes of health, biohacking and performance, refers to using cold temperatures to elicit a positive physiological response.
"There is still every reason for healthy people to take cold showers, or swim outside in cold water. It gives you the feeling that you are alive.” -Wim Hof
There is evidence that cold therapy improves mitochondrial health through a process known as “mitochondrial biogenesis,” or in other words, by producing more of them.
Cold therapy can be compelling because it forces you to become comfortable with discomfort. It is as much mental training as a physiological one.
Getting started with cold therapy is pretty simple. Boost your mitochondria by ending your hot showers with 30 seconds of water as cold as you can get it. Even 30 - 90 seconds of cold water can have profound effects according to studies. For those looking to take it up a notch beyond cold water in the shower, two bags of ice in a bathtub filled with water is a simple ice bath hack.
Recommendations for people serious about using cold plunges to improve mitochondria health is to find some time and make a regular habit of it. Consistency is the key to success and long term health benefits. At Kings Academy we have an ice-bath available for our members. We have a regular crew who do regular dips on a Saturday morning/afternoon. Once you decide it’s something you want to do on a regular basis you can also setup your own at home. Chief Instructor Elvis has a simple water tank that he uses in conjunction with his Sauna (See Heat Therapy). It’s recommended you do an ice-bath once a week, generally at the end of your working/training week (best after your last session) to help you recover and prepare for the week ahead.
#2. HEAT THERAPY
If cold therapy is useful for increasing the number of mitochondria (via mitochondrial biogenesis), then heat therapy is useful for increasing the efficiency of those mitochondria.
When we are undergoing heat therapy in a sauna, the energetic needs of our mitochondria go up and they respond by using oxygen in the blood more efficiently.
When we are undergoing heat therapy in a sauna, the energetic needs of our mitochondria go up and they respond by using oxygen in the blood more efficiently. This process is called oxidative phosphorylation (OXPHOS). In one study, repeated exposure to heat stress for 6 days increased mitochondrial function by 28%, among other advantages.
Heat therapy is usually 15 - 30 minutes of exposure to temperatures ranging from 40 - 80 °C (the latter being quite extreme thought some Saunas get up to 100°C).
Dr. Rhonda Patrick identified a litany of health benefits of heat therapy: she also made suggestions depending on your desired result. For more information on the action and benefits of Sauna check out this post by Dr. Rhonda Patrick:
Sauna on Found My Fitness
If mitochondrial health and general longevity are of interest, an epidemiological study in Finland following 2,300 men found increased heat exposure reduced the rate of all-cause mortality. Over the course of the study, 4 - 7 weekly sauna sessions from 11 - 20 minutes had the lowest all-cause mortality, but even 1 session per week could have serious benefits.
If you’re not one for the Sauna another great way of exposing yourself to heat therapy is Hot Yoga classes. Sydney Hot Yoga runs out of Kings Academy and we have regular classes available. You can experience Heat Therapy while doing a Yoga workout to compound the benefits. Consider this option if you’re not going to jump into the Sauna. For more information on our Hot Yoga classes:
Sydney Hot Yoga
#3. RED LIGHT / NEAR INFRARED THERAPY
Red and near infrared light are specific wavelengths of light that that impact physiology and specifically enhance mitochondrial health. The red and near infrared light activates cytochrome C oxidase (CCO) in our mitochondria9, which increases ATP (energy) production.
The boost in mitochondrial health (and energy production) allows the cells to do more work. The downstream results in performance gains include better reaction time, support against chronic inflammation, and balanced testosterone.
The most reliable way to utilize infrared and near infrared light is the Red light device or Panel. At Kings we use and recommend EMR Red Light Devices. You have the Firewave which is a great entry level device, the Firestorm for those looking for Power, Efficiency and Versatility and if you want a Panel that’s made for people check out the Inferno. For more information go directly to the website:
EMR-Tek and to receive a 10% discount at check out use “King”.
#4. HYPERBARIC OXYGEN THERAPY
Oxygen is utilized in the cell primarily in the organelle called a mitochondrion (singular). Cells have many mitochondria (plural) depending on the specific function(s) of the cells and the amount of energy they require to carry out their functioning. Mitochondria are essential to every cell in the body. In 1963, it was discovered that mitochondria even contain their own genetic material (mtDNA) which is separate from the genetic material found in the cell nucleus (nDNA). Mitochondria are responsible for processing oxygen and converting the energy stored in the chemical structure of the foods we eat into a form that cells can use as a driving force for
All essential cell functions. Energy is produced in the form of a chemical compound called Adenosine triphosphate (ATP).
ATP is the universal currency of energy for all living organisms, i.e. all living organisms convert the energy in food to ATP. ATP is transported from the mitochondria to the cytoplasm (the liquid-gel portion of a cell) for its use in multiple cell functions.
Hyperbaric Oxygen Therapy is available in Hard and Soft Chambers. Hard Chambers are generally only found it hospitals and research centres. Soft Chambers are available in health facilities and homes of people who need them. A Hyperbaric Oxygen Chamber is great for improving your mitochondrial health along with your general health. Regular use of the chamber is recommended to gain the maximum benefits. Oxygen at Kings has a soft chamber that is available to our members. Come see us at the front desk I you’re interested in booking in a sessions. To learn more about HBOT:
Oxygen at Kings
CHASING THE PERFECT MITOCHONDRIA
We've talked about numerous novel methods of improving mitochondrial function, but the best way to be successful is through consistency. Pick a few of the methods that are described and ensure they fit within your schedule and environment. Even a couple of these will provide some health benefits and boost your mitochondrial function. The great thing is if you’re a member at Kings Academy we have these available to improve your mitochondrial health.
Studies:
Cold on murine brain mitochondrial function
Post exercise cooling enhances mitochondrial biogenesis
Cold exposure on mitochondrial biogenesis
FIR Sauna enhance mitochondrial biogenesis
Clinical Effects of Regular Dry Sauna
HBOT on on Mitochondrial Function
HBOT on mitochondrial and glycolytic energy metabolism
HBOT on on Mitochondrial Respiration
If you're interested in finding out more about Oxygen at Kings and Hyperbaric Oxygen Therapy please check out our
HBOT FAQ
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Kings Academy and Oxygen at Kings is located at Unit 2/331 Newbridge Rd Moorebank
The Premier Martial Arts Academy and Hyperbaric Oxygen facility in Western Sydney
