autophagy: how to support your body’s repair system
impaired autophagy has been linked to a variety of diseases, such as neurodegenerative, metabolic, and infectious diseases
Have you ever wondered how your body eliminates old, damaged, or dysfunctional cells? There is a specialized process called autophagy dedicated to self clean-up and rejuvenation. Autophagy is the body's natural cellular recycling process, where cells break down and recycle their own components. It helps eliminate damaged or dysfunctional cells. This process plays a crucial role in maintaining cellular homeostasis (balance) and preventing the accumulation of damaged or abnormal proteins.
Autophagy is a highly regulated process, involving the formation of specialized structures called autophagosomes. These structures engulf and isolate damaged or dysfunctional cellular components, which are then broken down by lysosomes. This process allows the body to recycle cellular components, and use the resulting building blocks to create new proteins and organelles.
Research has shown that autophagy is involved in a wide variety of physiological processes, including aging, immunity, and cancer. Impaired autophagy has been linked to a variety of diseases, such as neurodegenerative disorders, metabolic disorders, and infectious diseases.
Fortunately, there are ways to enhance autophagy and promote cellular health. One of the most effective ways to stimulate autophagy is through fasting. Studies have shown that fasting can increase autophagy by up to 300%. Exercise, particularly high-intensity exercise such as HIIT (see microworkouts post), has also been shown to stimulate autophagy. Additionally, certain dietary interventions, such as the consumption of polyphenol-rich foods and coffee, have been shown to enhance autophagy.
Autophagy is a crucial process for maintaining cellular health and preventing disease. By incorporating fasting, exercise, and certain dietary interventions into our lifestyles, we can enhance autophagy and promote optimal health.
the problems with autophagy dysfunction
Autophagy helps maintain the health and functionality of our cells, tissues, and organs. However, when autophagy is not functioning properly, it can lead to a variety of health problems. Decreased autophagy is a contributing factor to the development of various diseases, such as cancer, neurodegenerative disorders, and metabolic disorders. For example, without enough autophagy, damaged proteins and organelles can accumulate in cells, which can lead to DNA damage and mutations that increase the risk of cancer. Similarly, in neurodegenerative disorders like Alzheimer's and Parkinson's disease, impaired autophagy can lead to the accumulation of toxic proteins that damage brain cells and impair their function. Without time for clean-up and removal of dysfunctional cells, we are set on a pathway to more inflammation and disease.
If autophagy is limited there can be a buildup of zombie cells, also known as senescent cells, which are cells that have stopped functioning properly but are still alive and remain in the body. These cells are unable to divide and contribute to tissue regeneration, but they also don't die off like they normally would. Instead, they release harmful chemicals and cause inflammation, which can lead to a host of age-related diseases.
Moreover, insufficient autophagy can also affect our body's ability to respond to stress and maintain energy balance. Autophagy plays a critical role in providing cells with energy and nutrients during times of nutrient deprivation or stress. Without enough autophagy, our cells may be unable to adapt to these conditions, leading to cellular damage and dysfunction.
In summary, not having enough autophagy can be detrimental to our health. It can contribute to the development of various inflammatory diseases, impair our body's ability to respond to stress, and compromise cellular function and energy balance. Therefore, it is important to maintain a healthy level of autophagy through a balanced diet, exercise, and other lifestyle factors.
ways to support autophagy
Autophagy is the natural process of the body to remove damaged cells and recycle their components for the production of new cells. This process is essential for maintaining cellular health and preventing the development of various diseases such as cancer, Alzheimer's, and Parkinson's. Here are some ways to support autophagy:
Intermittent fasting (Refuel): Studies have shown that intermittent fasting helps induce autophagy in the body. Intermittent fasting involves restricting food intake for a certain period, such as 14-16 hours of fasting and 10-8 hours of eating. This can help the body to switch to a state of autophagy, leading to cellular repair and rejuvenation. It gives the body a break from food processing so it can focus on cellular cleanup and energy renewal.
Movement (Revitalize): Regular exercise can also promote autophagy in the body. Exercise helps to increase the production of proteins that trigger autophagy and also increases the turnover of damaged cells. The intensity and duration of exercise should be appropriate for your fitness level and health conditions.
Autophagy-inducing foods (Refuel): Certain foods have been found to promote autophagy in the body. These include green tea, turmeric, ginger, garlic, and cruciferous vegetables such as broccoli, cauliflower, and cabbage. Foods rich in polyphenols, such as green tea, berries, and dark chocolate, have been shown to promote autophagy. Foods rich in healthy fats, such as avocados and nuts, also help promote autophagy.
Reduce sugar intake (Refuel): High sugar intake has been linked to a decrease in autophagy in the body. Limiting your sugar intake can help promote autophagy and improve cellular health.
Quality sleep (Recharge): Studies have shown that sleep deprivation can impair autophagy in the body. Getting enough sleep is therefore crucial for promoting autophagy and maintaining cellular health. During sleep, the body repairs and regenerates cells, including the ones that undergo autophagy.
In conclusion, supporting autophagy is essential for maintaining cellular health and preventing the development of various diseases. Intermittent fasting, exercise, eating autophagy-inducing foods, reducing sugar intake, and getting enough quality sleep are all ways to promote autophagy in your body.
Putting It All Together
Supporting your repair and recycle autophagy system impacts overall health, well-being, and inflammation. It is part of the complete Relief-5R plan: refuel (nutrition), revitalize (movement), recharge (restorative sleep), refresh (stress management and mindset), and relate (relationships and purpose). This is better living for busy people, and boosts your physical, mental, and emotional health.
Together practices like this empower you to live with greater health, less pain, less inflammation, and more joy. We have the power to take back control of our health and thrive! For more ways to support autophagy, check out the award-winning, customizable guide: The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication.
Cheers to owning your health and living better!
***
This piece is for education only and is not medical advice.
Any health changes must be discussed with your own physician.
***
References
Klionsky, Daniel J et al. “Autophagy in major human diseases.” The EMBO journal vol. 40,19 (2021): e108863.
Mizushima, Noboru, and Beth Levine. “Autophagy in Human Diseases.” The New England journal of medicine vol. 383,16 (2020): 1564-1576.
Mizushima, N., Levine, B., Cuervo, A. M., & Klionsky, D. J. (2008). Autophagy fights disease through cellular self-digestion. Nature, 451(7182), 1069–1075. https://doi.org/10.1038/nature06639
He, C., & Klionsky, D. J. (2009). Regulation mechanisms and signaling pathways of autophagy. Annual Review of Genetics, 43, 67–93. https://doi.org/10.1146/annurev-genet-102808-114910
Rubinsztein, D. C., Mariño, G., & Kroemer, G. (2011). Autophagy and aging. Cell, 146(5), 682–695. https://doi.org/10.1016/j.cell.2011.07.030
Canva AI