Autophagy: lifestyle or protection against disease?

Autophagy: lifestyle or protection against disease?

Refraining from eating, i.e. fasting, has been part of religious practices since immemorial. In the modern age, fasting cures have become a lifestyle topic. Staying young and fit for longer – who wouldn't want that? This is ultimately what advertising is all about.

But how does autophagy work? Books and reports by countless experts describe the health aspects of so-called ‘self-eating’. Autophagy, sometimes called “self-eating”, is a process where cells break down and recycle their components. It involves a fascinating process in the body's cells. A kind of recycling takes place when fasting. Unnecessary and harmful cell components are combined in the autophagosome (double-membrane structure) and digested in the lysosome (lysosomes have essential tasks in cells and tissues and control the breakdown of substances and cell division). This process can be thought of as a kind of recycling plant. After this digestion process, the suitable components of different cells can be reused. But what does it take for our cells to perform autophagy?

A lot of information on the subject of autophagy has been scientifically proven. Some recommend a half-hour HIT workout or up to sixteen hours of fasting to activate autophagy. Research reports indicate that the exact relationship between food deprivation and cellular activation is still being investigated. The same applies to the synergistic effect between autophagy, ageing, and disease.

Continuous autophagy is influenced by diet, physical activity and specific behaviours.

Various effective and practical methods for promoting autophagy in everyday life

• Intermittent fasting (IF)

A method with sub-variants. For example, the 16.8 method. This involves going without food for sixteen hours and then eating food in an eight-hour window. The 5:2 method of intermittent fasting is a more significant hurdle for many than the 16:8 variant. This is because only a meagre amount of calories may be consumed two fasting days per week.

• Alternate fasting

The strategy here is to alternate days of fasting, i.e., incorporate days of fasting into the eating programme.

• Long-term fasting

Fasting for twenty-four hours can significantly stimulate autophagy. Expert guidance and, if necessary, support are recommended to avoid health risks.

• Time-restricted eating

Focusing on and limiting food intake to certain hours of the day can activate autophagy and promote metabolic health.

Stimulating autophagy through diet

• Low-carbohydrate and ketogenic diets

Carefully reducing your carbohydrate intake can promote the formation of ketones, which supports autophagy and improves your overall health.

• Healthy fats

High-quality fats, especially omega-3 fatty acids, can sustainably promote cell health and support regeneration processes in the body.

• Plant-based foods

A plant-based diet is rich in antioxidants and polyphenols, strengthens the immune system and simultaneously stimulates autophagy. Examples include berries, cruciferous vegetables and green tea.

• Physical activity

High-intensity interval training (HIIT) involves short, intense exertion and recovery periods. It boosts metabolism and autophagy.

• Strength training

Regular strength training has also been beneficial for maintaining muscle mass.

• Continuity

Regular physical activity improves physical fitness, supports metabolic health and is a pivotal contributor to autophagy's long-term function and maintenance.

• Medications and dietary supplements

Although the drug rapamycin is known to stimulate and increase autophagy, due to its specific effects, it should only be taken under medical supervision.

• Resveratrol and curcumin

These natural compounds found in certain foods have antioxidant properties and can promote autophagy.

• NAD+ precursors:

Nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) supports cellular repair mechanisms and improves mitochondrial function.

Behavioural changes to stimulate autophagy

• Sleep Quality

Good sleep hygiene should be prioritised. Restful sleep optimises hormonal balance and also supports autophagy.

• Stress management

Measures and techniques for stress management and reduction, such as meditation, yoga and deep breathing, are not only helpful in reducing overload. Stress generally harms autophagy.

Conclusion
Combining different practices and methods can significantly promote continuous autophagy and thus improve general health. However, it is essential to pay attention to your body's signals and, if necessary, consult an experienced specialist before making any significant changes to your diet or exercise routine. This is for your safety and to ensure that any changes to your lifestyle and the corresponding measures are effective.

Unusual practices to boost autophagy

• Exposure to cold

The slight stress effect of cold showers or ice baths.

• Sauna

Regular sauna visits activate heat shock proteins and also promote blood circulation.

• Holding your breath

Practising techniques such as holding your breath can create a hypoxic environment and trigger autophagy.

• Altitude training

Staying in the mountains can cause physical stress and, due to lower oxygen levels, promote autophagy.

• Mindfulness meditation

Mindfulness meditation can reduce stress, contribute to mental health, and possibly boost autophagy.

• Intermittent training

Alternating between periods of intense and less intense activity can stimulate autophagy.

• Fasting-mimicking diet

A special diet that mimics fasting but still includes some calories.

• Mitochondrial biogenesis

Mitochondria are tiny structures within a cell. They are the size of a bacterium, ranging in length from two to five micrometres (millionths of a metre). They are oval to tubular in shape and enclosed by a double membrane, i.e., a smooth outer and a heavily folded inner membrane. Ing, for example, can promote the production of new mitochondria Endurance train.

• Sirtuins

The consumption of foods that activate sirtuins. Sirtuins are a group of proteins that appear to have a beneficial effect on ageing and metabolic processes. The sirtfood diet is based on plant-based foods that are thought to activate sirtuins. These include broccoli, raspberries, artichokes, asparagus, white beans, chia seeds and many more.

• Chiropractic

It is believed that a stable spine has a positive effect on overall health and may also affect autophagy.

• Sound Healing

Applying sound therapy or frequency healing can activate cellular repair mechanisms associated with autophagy.

• Cyclical ketogenic diet

Switching between a ketogenic and non-ketogenic diet can create metabolic stress and positively affect autophagy.

• Fasting with herbal teas

Certain herbal teas, such as green or ginger tea, during fasting.

• Silent retreat

More extended periods of silence and reflection can reduce stress and promote autophagy and cell health.

• Adaptogens (biologically active plant substances)

Adaptogenic herbs (such as ashwagandha or rhodiola) into your diet.

• Biohacking technique

Biohacking sounds like a future scenario, but it is a reality today. It is a combination of technology and people. Various biohacking methods, such as neurofeedback, have been shown to affect autophagy. Neurofeedback is a form of biofeedback of brain activity. Computer-based brain training can be helpful for conditions such as concentration or memory disorders, stress, epilepsy and sleep disorders.

• Creativity

Painting or making music has a balancing and stress-relieving effect.

• Gratitude

Gratitude has a positive effect on mental well-being. Example: gratitude diary or personal rituals.

• Microdosing of psychedelics

Psychedelics are used to a limited extent in psychotherapy and are on their way to being used as medication. Some anecdotal evidence suggests that microdoses can improve general well-being and cellular repair processes.

• Community service

Helping others can improve one's mental health and social relationships, possibly reducing stress and promoting autophagy.
Those who prefer to incorporate unusual practices into their daily lives to promote personal autophagy and improve their well-being should discuss the chosen method with a specialist beforehand.