6 easy ways to look after your mitochondria (and why it matters for your healthspan)

 Most of us have heard mitochondria described as ‘the powerhouses of the cell.’ But that familiar phrase undersells just how important they are. Mitochondria are directly involved in how much energy we have, how resilient our bodies are, and – as research increasingly shows – how well we age.

What are mitochondria?

Mitochondria are tiny structures found inside nearly every cell in the body. Their main job is to produce energy (a molecule called ATP), which powers everything from our heartbeat to our ability to think clearly. We each have trillions of them, and the organs that work hardest (our brain, heart, muscles and liver) contain the most.

Here’s where it gets relevant to ageing. As we get older, our mitochondria gradually become less efficient. They produce less energy and more waste in the form of free radicals, which damage cells and drive inflammation. This decline is now understood to sit behind many of the things we associate with getting older: persistent fatigue, brain fog, slower recovery, loss of muscle strength and increased vulnerability to chronic disease.

The good news is that mitochondrial health isn’t fixed. Research shows we can actively support our mitochondria, and even stimulate the growth of new ones, through the way we live. Most of what helps is neither expensive nor complicated. Here are six of the most effective, science-backed habits to start with.

6 easy ways to look after your mitochondria

Get outside in morning light

Natural daylight does far more than help us to feel awake. Sunlight (particularly red and near-infrared rays) directly supports mitochondrial energy production by stimulating a key enzyme called cytochrome c oxidase. This helps your cells generate ATP more efficiently and reduces oxidative stress.

Morning light also sets your circadian clock, which influences everything from hormone balance to metabolism, sleep quality and cellular repair. When your circadian rhythm runs smoothly, your mitochondria work better too.

What to do: Aim for 30 to 60 minutes of natural light within the first few hours of waking. This might be a walk (skip the sunglasses) or coffee out in the garden or by an open window. And don’t let the weather put you off. On overcast days, outdoor light is still far more powerful than anything indoors.

Move in ways that build strength and stamina

Exercise is one of the most reliable ways to support mitochondrial health. Aerobic activity – brisk walking, cycling, swimming, dancing – stimulates our cells to produce more ATP and, crucially, triggers the creation of brand new mitochondria through a process called mitochondrial biogenesis.

Resistance training is just as important. Lifting weights or doing bodyweight exercises doesn’t just build muscle and bone – it also stimulates the creation of new mitochondria. Research in older adults has shown that regular movement can reactivate muscle stem cells and reverse some markers of cellular ageing, supporting the idea that it really is never too late to start.

What to do: Aim for a mix of aerobic exercise and resistance training. If you’re starting from scratch, a brisk 20-minute walk and some bodyweight squats is a perfectly good beginning.

Eat to fuel your cells

Mitochondria need specific nutrients to do their job well. CoQ10, B vitamins, magnesium, omega-3 fatty acids and polyphenols all play a role in energy production, antioxidant defence and cellular repair. A diet built around whole, nutrient-dense foods gives our mitochondria the raw materials they need to thrive.

Equally important is what we reduce. Ultra-processed foods, refined sugars and excess alcohol all drive mitochondrial dysfunction by triggering blood sugar spikes, inflammation and oxidative stress.

What to eat more of: Oily fish (salmon, sardines, mackerel), eggs, dark leafy greens, berries, beetroot, olive oil, nuts, fermented foods like sauerkraut and kimchi, and colourful vegetables – particularly cruciferous ones like broccoli and watercress.

Prioritise deep, restorative sleep

Sleep is when our mitochondria shift from energy production into repair mode. During deep, slow-wave sleep, our cells ramp up processes like mitophagy (the clearing out of old, damaged mitochondria) and DNA repair. The brain’s waste-clearance system also kicks into gear, flushing out neurotoxic debris that accumulates during the day.

Poor or insufficient sleep disrupts all of this. Mitochondria become less efficient, inflammation increases, and the cellular maintenance our bodies depend on doesn’t happen properly. Over time, this shows up as fatigue, brain fog, dull skin and accelerated ageing.

What to do: Protect your sleep window. Reduce bright artificial light in the evening, keep your bedroom cool and dark, and try to maintain a consistent bedtime. Even small shifts – like swapping overhead lights for lamps after dark – can make a meaningful difference to sleep quality.

Give your body a daily fasting window

Time-restricted eating – where we eat within a defined window each day and fast for the remaining hours – gives our mitochondria a regular opportunity to clean house. During fasting, the body activates autophagy, a process that clears out damaged cellular components and makes way for fresh, healthy ones.

Fasting also encourages a shift towards burning fat for fuel. When this happens, our bodies produce ketones – a particularly clean and efficient energy source for mitochondria. This can support everything from mental clarity to reduced inflammation.

What to do: A simple starting point is to extend the gap between your last meal of the day and your first meal the next morning. A 12- to 14-hour overnight fast is a gentle, sustainable approach – for example, finishing dinner by 8pm and eating breakfast around 9 or 10am.

Try a little cold

Exposing ourselves to cold, whether it be a cold shower or dip in an icy lake, activates a type of fat called brown fat, which is uniquely rich in mitochondria. Unlike regular white fat, brown fat burns energy to generate heat, a process called thermogenesis. This helps improve metabolic flexibility, reduce inflammation and build mitochondrial resilience.

We don’t need to go to extremes either. Research suggests that even cold tap water can offer benefits, and short, consistent exposure matters more than intensity.

What to do: Start by turning the shower to cold for the last 30 seconds and build up gradually. A few minutes of cold exposure several times a week is enough to start seeing benefits. Listen to your body, and if you have any cardiovascular concerns, check with your GP first.

The bigger picture

None of these habits are new or radical – and that’s good news. What the science of mitochondria helps explain is why these fundamental lifestyle choices matter so much, right down to a cellular level.

The choices we make every day – how we move, what we eat, how we sleep, the light we expose ourselves to – all shape how well our cells function and, by extension, how well we age. The best part? It’s never too late to start.

To learn more about mitochondria and how to harness them for better ageing, get your copy of Liz’s new book How To Age.