Both the natural reproductive process and in vitro fertilization (IVF) require a significant amount of energy.
For women, the follicle maturation process is complex and demanding on an energetic level. Energy is needed to grow, mature and enable ovulation. Once fertilized, there must also be enough energy to enable the necessary cell duplication.
Therefore, the ability to produce energy, and the body's ability to manage oxidative damage - derived mainly from age - are decisive for reproductive success.
The aging of the eggs leads to a decrease in the quantity and quality of the oocytes, mainly due to oxidative stress. On the other hand, aged oocytes have a reduced capacity to generate energy. This results in lower fertilization rates and poor embryonic development.
Where do we get all this energy? The mitochondria
The mitochondria They are responsible for producing energy for the body. They are also responsible for counteracting excess free radicals generated by oxidation processes in the body.
An ideal strategy is to maintain a high number of mitochondria and ensure that the ones we have function at full capacity.
Technically, mitochondria are small structures that exist within the most complex cells of the human body. Like cells within other more complex cells.
Its evolution is fascinating: billions of years ago They were simple cells that managed to produce energy from organic nutrients in the environment, through oxidation reactions in the presence of oxygen.
At a certain point, one of these mitochondria managed to “resist” the digestion process within the larger cell, and remained alive.
In a natural and beneficial way, this symbiosis and relationship has been maintained over time.. While one got organic nutrients, the other benefited from manufactured energy. At the moment, It is estimated that each of our cells has an average of 100 mitochondria.
However, cWhen mitochondria are defective, cells do not have enough energy to function properly.
Mitochondrial function It has been the subject of several studies to verify the effect it has on metabolic stress, ovarian aging and the fertile capacity of women.
The most recent evidence shows that the potential of the embryo may be related to the capacity of the mitochondria (of the oocytes) to generate energy.
That is to say, a possible cause of fertility shortage in women could be a dysfunction of the mitochondria in the cells of the uterus. And this dysfunction would be related to age, the degree of oxidation generated or harmful habits.
When the oocytes have less energy, it is usually associated with:
- Infertility.
- Developmental disorders.
- Reduced number of blastocyst cells.
- Loss of embryos.
It has been proven that when the amount of energy is not necessary, it can explain a low ovarian reserve.
On the other hand, the mitochondria also depend on programmed cell death process (apoptosis).
Apoptosis appears to be responsible for:
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- The pre- and postnatal decrease in germ cells.
- The development of the embryo.
- Implantation failure.
- Spontaneous abortions.
It may interest you: Improve your fertility with an anti-inflammatory diet
Follicles: better quality than quantity
For any fertility process, natural or assisted, achieving good health is very beneficial for women.
It is important to avoid lifestyle habits that enhance the production of free radicals when trying to get pregnant: do not smoke, do not abuse alcohol or drugs, do not be in polluting environments, avoid excess sugars and refined flours, a sedentary lifestyle or stress.
Working to enhance fertility means working to achieve a better quality oocyte, a more appropriate endometrium and adequate genetic development.
In this way, even if there is a low ovarian reserve, there can be quality material.
As a biologist specialized in fertility and assisted reproduction, I will always bet on the quality rather than the quantity of a woman's follicles. Because, in the end, you only need one, but well, one that develops with energy and has the strength to complete its entire process.
Mitochondria in men
TheMitochondria also play a vital role in sperm development. They are considered determining indicators of their quality.
One of the main tasks of mitochondria is the regulation of free radical levels in the body. This regulation includes:
- Improvement and motility of the morphological parameters of sperm.
- Training and reaction of the acrosome and its interaction with oocytes.
In the case of men, to improve their reproductive capacity, mitochondrial health and supplementation with antioxidant substances are essential.
It is very important to let yourself be advised by experts on this topic.
It may interest you: Male fertility: three tips to improve it
How to improve the number of mitochondria?
More and more women are They seek treatment in fertility clinics affected by metabolic disorders (diabetes or obesity), or who seek pregnancy at an advanced age.
Before starting any process, it is recommended improve adverse metabolic conditions that can deteriorate the quality of mitochondria. The idea is to ensure sufficient energy and an optimal level of antioxidants to restore the quality of aging oocytes.
In recent years, they have even been tested additional mitochondria injection techniques to provide a state of rejuvenation of the oocytes.
Recommendations to improve mitochondria
We show you seven simple recommendations to improve your mitochondria:
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Do intense exercise regularly
Muscles are the tissues that house the most mitochondria The more muscles, the more mitochondria!
Strengthening muscles initiates a dynamic process of replacing aging mitochondria with new ones. After intense physical exercise, the number and quality of mitochondria increases.
A good example are the HITT (High Intensive Interval Training): short but intense exercises. You can also practice types of yoga that are intense like the ones we discuss in this post: Yoga and fertility, types and postures
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Improve your waste disposal processes
Outdoor exercise (preferably in the field or green area) is a good way to eliminate toxins to avoid free radicals through sweat or breathing.
Saunas also help eliminate toxins through the skin.
Good hydration with water improves the kidney's ability to eliminate waste and toxins from the body.
Finally, if the stomach is not going well, all these processes are of little use. Therefore, we need being able to eliminate feces from the body daily and correctly.
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Watch what you eat and when you eat it
It is important to regularly consume products that act as antioxidants and improve the functioning of mitochondria: Coenzyme Q10, Resveratrol, L-Carnintine and Alpha-Lipoic Acid. They exist in pharmacological form but are also found in common foods:
- Coenzyme Q10: walnuts, pistachios, sesame, chicken, turkey, trout, salmon, spinach, cauliflower, broccoli, carrots.
- Resveratrol: black grape with skin, nuts, peanuts, red fruits, chocolate.
- L-Carnitine: red meat, eggs, milk, cheese, tempeh, avocados.
- Alpha lipoic acid: carrots, beets, spinach, broccoli, potatoes, organ meats, seafood.
General recommendations:
- ANDEat processed foods with a high glycemic load, for example, low-quality sausages and refined flours. They promote weight gain, inflammation and the production of free radicals.
- Consume organic products (they have small quantities of pesticides and herbicides) and wash the products you are going to consume well.
- Eat a variety of fruits and vegetables to ensure a good dose of antioxidants.
- Finally, it is not only important what you eat but also when and how much you eat: eating copiously requires extra mitochondrial work, which is why it favors production. of waste in the form of free radicals. Bringing forward dinner time helps reverse this situation and promote better quality sleep, something beneficial for the mitochondria.
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And, from time to time, don't eat!
Skipping dinner or breakfast from time to time, or separating your daily intake by 3 or 4 hours, increases the expression of certain molecules that promote the efficiency of mitochondrial activity.
QIt seems proven that the fasting and calorie restriction They promote the purification of toxins, since they enhance autophagy or specific recycling of mitochondria, enabling the creation of new ones.
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Manage your stress levels
The human body is NOT prepared to sustain continued levels of stress. This situation is costly and bad for health in general, but specifically for our mitochondria.
Stress is a great precursor to free radicals in the body. It is important to include distraction and relaxation activities in your weekly agenda: meditation, crafts, hobbies, mindfulness...
This will help you sleep better. He restful sleep is beneficial for mitochondrial health.
If you control your stress and rest correctly, it will be more difficult for your defenses to fall to viruses, bacteria, fungi, yeasts or parasites, which generate many free radicals that do not interest us.
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Practice selective exposure
Exposing yourself to cold in moderation is very interesting for the health of the mitochondria: in the pool, in the sea, in ice water or ending with cold water showers. All this favors the free radical compensation mechanism by generating heat as compensation for the cold.
It is also important to avoid constantly exposing yourself to pollution, contamination and electromagnetic radiation. Leave the city periodically, go out to the countryside frequently to recharge your energy, oxygenate and relax!
Avoid tobacco, alcohol and other drugs.
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Supplementation
These foods cannot be missing from your diet to keep your mitochondria healthy and active.
In fact, the habitual consumption of the aforementioned foods is associated in IVF cycles with an increase in the number of good quality embryos and a reduction in genetic anomalies of the oocyte.
However, if you need to overcome an unfavorable situation, more doses of these three components will be necessary and you will have to resort to supplementing them.
Finally, mitochondria require magnesium for many of its processes, including mitochondrial biogenesis. Of course, choose a magnesium that is highly bioavailable in magnesium format. citrate or bisglycinate.
And be careful! The sustained consumption of certain medications can be counterproductive for the mitochondria. For example, the statins, they block the production of cholesterol, but also Coenzyme Q10.
References:
- Gustavo Nardini Cecchino et al. The role of mitochondrial activity in female fertility and assisted reproductive technologies: overview and current insights. Reproductive BioMedicine Online, 2018.
- Heide Schatten et al. The impact of mitochondrial function/dysfunction on IVF and new treatment possibilities for infertility. Reproductive Biology and Endocrinology. Nov 2014.
- Elena Labarta, et al. Mitochondria as a tool for oocyte rejuvenation. Fertility and Sterility® Vol. 111, No. 2, February 2019
- Paul Sudipta. Is Age-Related Decline in Female Fertility Mitochondrial Dysfunction? Obstetrics & Gynecology International Journal 5(2): 00148.
- Garth L. Nicolson. Mitochondrial Dysfunction and Chronic Disease: Treatment With Natural Supplements. Integrative Medicine (Encinitas). 2014 Aug; 13(4): 35–43.
- D. Prabhu Kumar and N. Sangeetha. Mitochondrial DNA mutations and male infertility. Indian J Hum Genet. 2009 Sep-Dec; 15(3): 93–97.
- Yan, Z., Lira, VA, & Greene, NP (2012). Exercise training-induced regulation of mitochondrial quality. Exercise and Sport Sciences Reviews, 40(3), 159.
