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Summary: Autophagy is a cellular process that breaks down and recycles old or damaged components, contributing to brain health, immunity, ageing prevention, and cancer prevention. It reduces oxidative stress, stabilizes DNA, removes waste and eliminates pathogens. Altered autophagy is associated with ageing and age-related diseases. Enhancing autophagy can extend lifespan and health span. Strategies to strengthen autophagy include calorie restriction, dietary considerations (such as consuming resveratrol and other specific molecules), regular exercise, optimal sleep, and certain medications like Metformin, Rapamycin, and Cannabidiol (CBD).
Did you know our bodies possess a remarkable mechanism that can enhance brain health, boost immunity, slow ageing, and even prevent cancer? It's a mechanism called autophagy, and just as regular engine maintenance keeps your car or bike running smoothly, autophagy is essential for maintaining the health of our cells. Exciting new research reveals several interventions that we can adopt to induce autophagy and improve our overall health.
Understanding Autophagy
Autophagy is a vital cellular process in which cells break down and recycle old, damaged, or unnecessary components within themselves. It is also activated during periods of nutritional deficiency to generate energy from cell components. Autophagy plays a crucial role because these unwanted components can be toxic to the cell and can cause various diseases.
Some of the functions associated with autophagy are:
reduce oxidative stress (cellular damage caused by unstable molecules called free radicals)
stability of DNA and genes
removal of cellular waste
eliminate pathogens and foreign substances within cells
support normal functioning of the immune system
aid in the detection of cancer and other foreign agents by the immune system.
Autophagy and its links with ageing and diseases
Ageing is a natural biological process characterized by a decline in cellular function over time, leading to a decrease in the overall quality of life. It is also the primary risk factor for developing various diseases, including cardiovascular disease, cancer, alzheimer's disease, to name a few.
One notable molecular change associated with ageing is altered autophagy, leading to the accumulation of toxic substances. The accumulation of toxic substances triggers chronic inflammation (the body's natural response to injury or infection), which significantly contributes to age-related tissue damage and overall deterioration. These changes are involved in the development of various diseases.
Several studies have provided compelling evidence supporting three key points: (1) autophagy is compromised during the ageing process, (2) dysfunctional autophagy can reduce lifespan, and (3) enhancing or restoring autophagy can contribute to extending both lifespan and healthspan in different organisms.
Strategies to enhance autophagy
Calorie Restriction: One of the most effective ways to stimulate autophagy is through calorie restriction. By restricting your eating window or occasionally fasting for extended periods, you activate autophagy as a response to nutrient deprivation. Aim for a 16:8 fasting protocol, where you fast for 16 hours and consume all your calories within an 8-hour window.
Dietary Considerations: Certain molecules present in foods have been shown to enhance autophagy.
Resveratrol: skin of grapes, blueberries, raspberries
NR/NMN: broccoli, cabbage, cucumber, avocado
Urolithin A: pomegranates, strawberries
Tomatidine: green tomatoes
Epigallocatechin-3-Gallate- green Tea
Regular Exercise: Engaging in regular physical exercise, particularly high-intensity interval training (HIIT) and resistance training, has been shown to boost autophagy.
Optimal Sleep: Prioritizing high-quality sleep is crucial for autophagy and overall health. Sleep deprivation disrupts autophagic processes, impairing cellular cleanup. Aim for 7-9 hours of uninterrupted sleep per night, establish a consistent sleep schedule, and create a sleep-friendly environment.
Medications: Metformin, Rapamycin and Cannabidiol(CBD) have been shown to induce autophagy. Disclaimer: these medications have to be taken under medical supervision.
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