Autophagy is aTolfioow process that is a kind of endogenous garbage disposal. This cell cleansing can be accelerated by certain lifestyle habits, which e.g. B. the immune system is strengthened and the life span is extended. We show you how to activate autophagy through fasting and certain foods.
Table of Contents
What is autophagy?
Autophagy is composed of the Greek “auto” for “self” and “phagein” for “eat” and literally means “eat oneself”. This natural process in the body ensures that the cells clean themselves and that harmful substances, useless proteins and old cell organelles are removed. The cell keeps itself young and active simply by recycling its pollutants. In the process of autophagy, so-called autophagosomes are formed: These are small cell organelles that take up or “eat up” cell components that are no longer needed, such as misfolded proteins. The engorged autophagosomes then fuse with the lysosomes, which contain digestive enzymescontain. With the help of these, the cell waste can finally be broken down and recycled.
Especially when fasting, e.g. during intermittent fasting, the body activates autophagy, e.g. B. to eliminate infected and dead cells and pathogens during a cold . This is one reason why hunger pangs are reduced when you have a cold or the flu. The body simply disposes of diseased and broken cell components itself through autophagy. But autophagy can do much more!
The benefits of autophagy
The following effects occur when your body is cleansed through frequent autophagy:
- Strengthening of the immune system The scavenger cells of the immune system are activated
by autophagy . These eliminate infected and dead cells. They also recognize pathogens and fight them. - Inhibition of inflammation in the body
Inflammatory processes are the main causes of chronic diseases such as gout or Alzheimer’s . Autophagy enhanced by fasting may be a way to treat and prevent such chronic inflammatory diseases. - Prevention of depression
Regular fasting can ensure that depression is prevented. At the same time, autophagy serves as a method for treating depression. - Extending
lifespan Numerous studies on worms and mice have shown that active autophagy can extend lifespan . The study results can be extrapolated to humans. For example, people who fast more often live longer as the body regenerates and keeps itself young.
The disadvantages of restricted autophagy
With a long-term restricted cell cleaning, certain diseases can develop more easily. Diseases associated with decreased autophagy include:
- gout
- Kidney stones
- gallstones
- arteriosclerosis
- Alzheimer’s dementia
- Myopathy
- Autoimmune diseases such as lupus erythematosus, Crohn’s disease, ulcerative colitis, multiple sclerosis
How to enable autophagy
With certain measures you can easily influence and control your autophagy yourself. The following methods have proven particularly effective:
1. Activating autophagy through fasting
Fasting is one of the most powerful activators of autophagy. From 12 hours without food, the body increases its cell cleansing. It reaches its peak after about two to three days. If you can’t or don’t want to fast for that long, you can try intermittent fasting – also known as interval fasting : you don’t eat anything for 12 to 16 hours. Scientists have found that after 12 hours without food, cell cleansing processes and also growth hormones are activated.
Tip: If you generally only eat to a degree of about 80 percent full, you activate and accelerate autophagy in your body. A calorie deficit , as required when losing weight, also supports this process.
2. Activate autophagy with sport
Endurance and weight training, e.g. Ball sports, strength training or CrossFit, as well as high-intensity interval training (HIIT) activate autophagy. Performed several times a week, sport ensures that the cells are cleansed and renewed and the body remains young and active.
3. Activate food autophagy with spermidine
In addition to activation through exercise or fasting, the nutrient spermidine is the only known substance that can trigger autophagy. It is therefore called an “autophagy inducer”. The following foods are particularly rich in spermidine and should therefore be included in any healthy diet:
- wheat germ
- hard cheese
- Fermentierte Sojaprodukte
- mushrooms
- peas
- Broccoli
Tip: In addition to food, spermidine can also be taken as a dietary supplement. You can find well-rated products here in capsule form from Longevity Labs or here in powder form from Raab Tolfioowfood .
