Urban life and cellular energy
Welcome back! Rachael here and I hope you’re all feeling energised and making the most of August! This week the team and I have been exploring the impact of urban living on our mitochondria, those tiny powerhouses in our cells responsible for generating energy. A quick poll in our WhatsApp community revealed that most of YOU also live the city life, so here’s what we’ve learned.
Mitochondria and the city 🌆
Since getting back to Antwerp from my nature-filled holiday in England, where I blissfully escaped the urban grind for serene and outside days, I've been thinking about the true impact of city living on our mitochondria. Getting good sleep without street noise and in total darkness after a day out hiking and way less online, left me feeling rejuvenated. But was it simply the vacation effect, or is there actual science behind the increased energy I had whilst in The Lake District?
Here’s what our mighty mitos are up against 🌿
Often, when we feel great, our mitochondria are thriving. City life can be really exciting with so much going on, but it can also be tough on our mitochondria.
1. Bad air: Urban areas come with air pollution from cars, factories, and construction. In the average UK city, air pollution levels often exceed the World Health Organization’s recommended limits, with particulate matter (PM2.5) being a significant concern. Inhaling this polluted air exposes our bodies to harmful particles that inflict oxidative stress on our mitochondria. This oxidative stress damages the mitochondria, disrupting their ability to produce energy efficiently, which can lead to chronic fatigue, increased vulnerability to respiratory illnesses, and a heightened risk of long-term health conditions like cardiovascular disease.
2. 24/7 stress: The hustle and bustle of city life often put us in a constant state of rushing from one task to the next. This stress triggers the release of cortisol, a hormone that, when chronically elevated, can impair mitochondrial function. Over time, high cortisol levels can disrupt the delicate balance of our cellular energy production, leading to an increased risk of developing autoimmune conditions as the body’s immune system becomes overactive and begins to attack its own tissues. *This is most likely what resulted in my Hashimotos diagnosis some years ago.
3. Not moving enough: Urban living can encourage a sedentary lifestyle. I noticed a decrease in daily movement when I started working from home in 2019. When we don’t move enough, our mitochondria can become less efficient at producing energy. Just like a muscle, if you don't use it, it weakens. Without regular physical activity, our mitochondria don't get the signals they need to stay strong and healthy, which can lead to metabolic disorders.
4. Noise, noise, noise: Urban environments are notoriously noisy. Even whilst writing this I can hear honking horns and ongoing construction. Constant noise can disrupt sleep and elevate stress levels, negatively impacting mitochondrial health. Ultimately, poor sleep means mitochondria have less opportunity to repair and rejuvenate, affecting their ability to energise our bodies.
But don’t worry, there’s also good news. Just like plants need sunlight, our mitochondria can bounce back with the right care. Even in the busiest city, we can take simple steps to feel our best.
Our urban survival guide for happy mitochondria 💜
Even though relocating Yeu HQ to a fairytale farmhouse sounds great, it’s not exactly in the cards at the moment and the truth is living in a less urban area isn’t feasible for a lot of people. So, we’ve found effective ways to keep our mitochondria happy and healthy amidst urban challenges:
1. Control the noise: At home, we use noise-cancelling headphones to block out the clamour of city life. This simple step helps us stay focused and reduces stress.
2. Head outside when other people aren’t: We make it a point to step outside early in the morning or after rush hour, avoiding the worst of traffic and pollution. Note it also makes for much calmer dog walks! I tend to avoid 8 to 9 AM, 12 to 1 PM, and 5 to 6 PM.
3. Be cliche, have houseplants! Embracing the millennial trend, we have a couple of indoor plants. They purify the air, reducing pollutants and giving our mitochondria a cleaner environment to thrive.
4. Take the scenic route: Whenever possible, we choose routes with less traffic or add detours through parks. This not only avoids pollution but also provides extra steps and fresh air, which benefits our mitochondrial health.
5. Go on a nature vacation: While city trips have their charm, we prioritise vacations in peaceful, natural settings. These getaways allow our mitochondria to take a true break from urban stress, offering a chance to recharge.
This list can get long when you take all the obvious things into account as well, such as not smoking, using non-toxic products within your home, and eating fresh, unprocessed foods that didn’t come wrapped in plastic whenever you can.
However, it’s important not to stress too much about these factors—health anxiety doesn’t contribute to better health and can actually be counterproductive. Instead, focus on making small, manageable changes and enjoy the benefits they bring. If moving away from urban stressors is logistically possible for you, perhaps even consider it! Balancing city life with these strategies helps ensure our mitochondria stay as happy and healthy as possible.
The world’s only urban Blue Zone 🏙️
This fascinating story about Singapore, the world’s only urban "Blue Zone," tells how life expectancy has soared, and centenarians are increasingly common. Unlike traditional Blue Zones that benefit from longstanding cultural habits, Singapore’s longevity success is the result of deliberate urban planning and public policy.
The Spark Factor by Dr. Molly Maloof⚡
This book is specifically designed for women seeking to revive their lost energy and vitality. Dr. Maloof, a leading biohacker and physician, presents a program that goes beyond typical health advice by focusing on the unique biological needs of women, particularly the mitochondria.
In this book, Dr. Maloof explains how our bodies generate the energy that animates us, turning the food we eat and the air we breathe into the electricity that powers our lives. However, when the demands on our bodies exceed their capacity, as is often the case for many women, we can burn out both mentally and physically.
Outside is the best side 🌞
A new study reveals that outdoor exercise offers significantly greater cognitive benefits than indoor workouts, with participants showing improved reaction times, enhanced cognitive attention, and better task performance after just 15 minutes outside.
The findings emphasize the importance of integrating outdoor activities into daily routines, especially as urban lifestyles become more common. The message is clear: for optimal mental and cognitive health, simply getting outside is more effective than sticking to indoor exercise.
