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 What is Autophagy and How to Achieve It
Autophagy essentially means "self-eating". It is the process where the cells break down less useful components into amino acids, sugars, fatty acids, and other products to use elsewhere. When this happens, the cells will target damaged or otherwise dysfunctional organelles, proteins, and other components for autophagy. It is a way for the cells to recycle bad components back into good components. Autophagy is different from senolysis because autophagy breaks down components within the cells. while senolysis breaks down cells that are too old to function.
Autophagy is often caused by metabolic stress. This metabolic stress can be from energy deprivation (Calorie restriction or energy expenditure). The metabolic stress that causes autophagy can also be caused by an absence of nutrients, including oxygen. Oxygen is considered a nutrient at the cellular level because the body needs it but cannot make it. Some substances in the cells can induce autophagy because they affect the metabolic pathways in ways that force the cells to behave as if they are deprived of energy or nutrients. What are the benefits of autophagy?
When damaged proteins, organelles, and other dysfunctional components build up in a cell, they can disrupt the function of the cell and even harm the cell. This is a major factor in aging and age-related diseases. Autophagy cleans up the cells when it breaks down their damaged components for use elsewhere. This will rejuvenate the cell and make it healthier. For example, inducing autophagy has been shown to improve the condition of Alzheimer's patients.
Here are some ways to induce autophagy:
Fasting or Time-Restricted Feeding: Fasting means going for a long time without any caloric nutrients. A fast can last for several hours or even a couple of days. Time-restricted feeding means consuming all your caloric nutrients within a relatively short period of the day. It is like going through a fasting period every day.
Both fasting and time-restricted feeding create a shortage of nutrients within the cells. The resulting stress induces autophagy. However, both of these methods can cause muscle loss which can affect the well-being of older adults. So, both must be used with caution. Caloric Restriction: When cells are short on energy (Calories), they will use autophagy to recycle damaged components and use them for energy. The cells will trigger autophagy by inhibiting the signaling of anti-autophagic regulators such as mTOR (mechanistic target of rapamycin). The energy shortage will also increase the signaling of autophagic regulators such as AMPK (adenosine monophosphate-activated protein kinase). AMPK can trigger and enhance autophagy. Cardio-Vascular (Aerobic) Exercise: Intense aerobic exercise increases the oxygen demand. Increasing the demand for a nutrient is another way to induce a shortage of it. Even moderate-intensity aerobic exercise can cause autophagy if done for long enough. The inability to carry on a conversation is a good sign that you are exercising intensely enough to create the oxygen shortage necessary for autophagy. Resistance Exercise: Resistance exercise creates an energy shortage by increasing the demand for energy in both the short term and the long term. It works in the short term because of the energy expenditure during the exercise. It works over the long term because the resulting larger muscles demand more energy and nutrients to maintain homeostasis. Supplements: Supplements give you ways to chemically induce autophagy. They work by either activating regulators that trigger autophagy or by inhibiting regulators that prevent autophagy. Here are some supplements that induce autophagy: Rapalogs: Rapalogs act like rapamycin and therefore inhibit the signaling of the mechanistic target of rapamycin (mTOR). This can trigger autophagy. Berberine: Berberine slows the absorption of glucose. It increases the signaling of AMPK which can trigger and enhance autophagy. Spermidine; Spermidine triggers autophagy by inhibiting the activity of EP300 (a negative regulator of autophagy). Spermidine is abundant in wheat germ and legumes. Autophagy is a great way to rejuvenate cells, and it has some major health and longevity benefits. There are several ways to achieve autophagy and you can use any combination of one or more of them. The best combination for you is the one that fits your lifestyle. Other articles |
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