As women reach their 40s and beyond, many begin to notice a shift in energy, sleep patterns and cardiovascular health. While ageing or hormones often take the blame, emerging science suggests there may be a deeper mechanism at play: inflammaging.
What is inflammaging?
Inflammaging is the term used to describe the chronic, low-grade inflammation that builds up in the body over time. It’s now recognised as a key driver of many age-related conditions – including cardiovascular health. And now, a recent review in Mechanisms of Ageing and Development has highlighted mitochondrial decline – the gradual dysfunction of our cellular energy centres – as a major contributor to this hidden inflammation.
For women – over half a million of whom are currently living with a cardiovascular condition in Australia – understanding this connection is crucial. Mitochondrial health may hold the key to why energy, resilience, and vitality seem to wane with age.
Why mitochondria matter
Mitochondria are often called the “powerhouses” of our cells. They produce adenosine triphosphate (ATP), which fuels almost every biological action our bodies take from pumping blood to managing brain function and maintaining muscle strengthiv. And wen it comes to energy needs, the heart is in a league of its own. Each heart cell contains up to 8,000 mitochondria to keep it beating continuously.
But with age, our mitochondrial performance naturally declines. These microscopic engines become less efficient, generate more oxidative stress and trigger low-grade inflammation - all of which can affect vascular flexibility, cholesterol metabolism and recovery from everyday stressors.
The role of Ubiquinol
Enter Ubiquinol – a naturally occurring antioxidant and a key player in mitochondrial energy production. Think of your mitochondria as the body’s engines and Ubiquinol as the high-quality fuel that keeps them running smoothly.
In energy-hungry organs like the heart, Ubiquinol plays a central role in supporting efficient ATP production and defending cells against oxidative stress. The challenge? Ubiquinol levels begin to decline from our 30s onward. This age-related drop – combined with stress, poor sleep, and processed diets – can reduce energy levels and place extra strain on the heart.
The good news? Lifestyle changes can help support your body’s natural production of Ubiquinol and, in turn, boost mitochondrial function. A focus on whole foods, consistent movement, quality sleep and stress reduction can go a long way toward improving heart health and energy from the inside out.
BOXOUT: Dr Ross Walker’s 5 Pillars for Mitochondrial and Heart Health
*From his book, The Five Stages of Health
-
Quit all addictions
Whether it’s cigarettes, alcohol or sugar, eliminating addictive behaviours gives your body the freedom to repair, restore and thrive. -
Prioritise sleep
Aim for 7 to 8 hours of quality, restorative sleep each night. Sleep is when your body performs deep cellular repair – crucial for mitochondrial function and heart health. -
Eat less, eat naturally
Focus on a whole-food diet that’s rich in antioxidants, healthy fats and nutrients. Natural, unprocessed foods help balance oxidative stress and fuel your mitochondria. -
Move regularly
Strive for 3 to 5 hours of physical activity each week. Regular, moderate exercise helps stimulate the production of new mitochondria and supports cardiovascular function. -
Find joy
Strong relationships, stress management and a sense of purpose aren’t just feel-good ideas – they’re essential for healthy ageing. Happiness is a powerful tool for resilience and longevity.
As science continues to shine a light on the role of cellular health and its influence on ageing, it becomes clear that healthy ageing isn’t just about the number on your birthday cake - it starts in your cells. By taking care of your mitochondria, you’re not only fueling your daily energy but also laying a stronger foundation to protect your health and feel strong through every decade.
Newsletter
