Autophagy, from the Greek “auto” (self) and “phagein” (eat), is a natural, regulated, “destructive” mechanism of the body that breaks down and recycles unnecessary or dysfunctional cellular components. It plays a crucial role in maintaining cellular health and function and is involved in a variety of biological processes, including cell detoxification, immune response, adaptation to dietary changes, and response to various types of cellular stress.
In this article, we will provide an overview of our body's recycling system and explain its importance for our health. We will examine the connection between autophagy and fasting, particularly intermittent fasting, and explain strategies to activate cell recycling through diet and exercise. In particular, we will discuss the role of spermidine and how this molecule can promote the autophagic process.
But what exactly is autophagy?
Autophagy is a biological process by which cells break down and recycle their own components. This self-cleaning process helps maintain healthy cells by removing damaged proteins and organelles that could otherwise become toxic. It is a constant cycle of breakdown and reconstruction that is essential for cell survival and function.
Autophagy begins with the formation of a double membrane within the cell called a phagophore. This phagophore eventually encloses the cellular waste to be degraded, forming a structure called an autophagosome. The autophagosome then fuses with a lysosome, a sort of recycling center of the cell that contains enzymes that can break down biological material. The products of this degradation process, such as amino acids and fatty acids, are then fed back into the cellular metabolism.
Autophagocytosis is a specific aspect of autophagy and refers to the process by which large particles or even entire cells are “eaten” by phagocytes, a type of white blood cell. This is an important mechanism for fighting infections and removing dead or damaged cells in our body.
Activate autophagy – these are the possibilities
Activation of autophagy can be achieved through various approaches, including fasting, diet and exercise.
Fasting and nutrition
Fasting is one of the best known methods for activating autophagyDuring fasting, the body is forced to draw on stored energy sources and break down harmful or unnecessary cell components. Intermittent fasting has been shown to be particularly effective in stimulating autophagy, which involves not eating for a certain period of time (usually 16 hours) and then eating meals in a shorter time window.
Diet can also influence autophagy. Certain nutrients, such as polyamines (e.g. spermidine, which is found in food such as wheat germ, soybeans and aged cheese) can promote the autophagic process.
Sport and exercise
Physical activity, especially endurance and strength training, can also stimulate autophagy. Physical activity creates damaged proteins and organelles in muscle cells, which can then be broken down by autophagy.
Other methods
There are also other approaches to increasing autophagy, including taking certain supplements. For example, vitamin D3 can promote the activation of autophagy.
Fasting and its effect on cells
There are different methods of fasting and all can affect autophagy to varying degrees. These include complete fasting, where you don't eat anything at all for a set period of time, and intermittent fasting, where you go without food for a set period of time (usually 16 hours).
Intermittent fasting – training for cell health
Intermittent fasting, also called interval fasting, plays an important role in activating autophagy. During fasting periods, the body is forced to rely on internal energy sources and break down unwanted or damaged cell components.
There are several methods of intermittent fasting that vary in the length of the fasting and eating phases. A common method is the 16/8 fast, where you fast for 16 hours and then eat in an 8-hour window. Some experts recommend this method to trigger the process of autophagy.
In addition, intermittent fasting can strengthen the immune system by stimulating cells to recycle more.
The studies showed, especially in animals, the more autophagy takes place in an organism, the older it becomes and the healthier it remains.
Autophagy & Sports
Sport and physical activity can have a positive effect on autophagy. Several studies have shown that both endurance and strength training can trigger cell recycling in various tissues, including skeletal muscle and brain.
This process appears to play a crucial role in muscle adaptation to exercise. It helps maintain muscle health by removing damaged proteins and organelles, thereby contributing to muscle recovery.
The impact of exercise on our body's recycling system can depend on various factors, including age, gender and type of physical activity.
Autophagy & Spermidine
Spermidine is a naturally occurring polyamine that plays an important role in autophagy. It is found in various foods and may promote cellular health and longevity.
How does spermidine work?
Spermidine is closely associated with the cell's recycling process by influencing the molecular signaling pathways responsible for triggering the autophagy process. Spermidine-rich foods and their effects on autophagy. There are many foods that are rich in spermidine. These include wheat germ, soybeans, mushrooms, aged cheese, chicken liver and certain fruits and vegetables such as broccoli, green peppers and pears. Eating these foods can increase spermidine absorption, stimulating cells to recycle more.
A diet rich in spermidine foods may help naturally stimulate autophagy, promoting cellular health and longevity.
Summary and our conclusion
In summary, incorporating intermittent fasting, a spermidine-rich diet, and regular physical activity into your lifestyle can help promote autophagy, thereby improving your overall health and longevity.
Sources
Books
- He, Congcong et al. “Exercise-induced BCL2-regulated autophagy is required for muscle glucose homeostasis.” Nature, vol. 481,7382 (2012): 511–515. Link
- Kim, J et al. “AMPK and mTOR regulate autophagy through direct phosphorylation of Ulk1.” Nature Cell Biology, vol. 13,2 (2011): 132–141. Link
- 395,6700. J. Biol. “A protein conjugation system essential for autophagy.” Nature, vol. 1998 (395): 398–XNUMX. Link
- Komatsu, Masaaki et al. “Impairment of starvation-induced and constitutive autophagy in Atg7-deficient mice.” Journal of Cell Biology, vol. 169,3 (2005): 425–434. Link
- Alirezaei, Mehrdad et al. “Short-term fasting induces profound neuronal autophagy.” Autophagy, vol. 6,6 (2010): 702–710. Link
- Rabinowitz, Joshua D. et al. “Autophagy and metabolism.” Science, vol. 330,6009 (2010): 1344–1348. Link
- Madeo, Frank et al. “Spermidine: a novel autophagy inducer and longevity elixir.” Autophagy, vol. 6,1 (2010): 160–162. Link
- Pietrocola, Federico et al. “Spermidine induces autophagy by inhibiting the acetyltransferase EP300.” Cell Death and Differentiation, vol. 22,3 (2015): 509–516. Link
- Gupta, Vineet K. et al. “Restoring polyamines protects from age-induced memory impairment in an autophagy-dependent manner.” Nature Neuroscience, vol. 16,10 (2013): 1453–1460. Link
- Jamart, Cédric et al. “Regulation of autophagy in human skeletal muscle: effects of exercise, exercise training and insulin stimulation.” Journal of Physiology, vol. 590,2 (2012): 595–605. Link
- Schwalm, Céline et al. “Activation of autophagy in human skeletal muscle depends on exercise intensity and AMPK activation.” The FASEB Journal, vol. 29,8 (2015): 3515–3526. Link
graphics
The images were purchased under license from Canva.
