Intermittent fasting helps cleanse the body
Autophagy: the cleansing program of our cells
Autophagy is derived from the Greek "automobile" for "self" and "phagein" for "eat together" and literally means "eat yourself". This natural process in the body ensures that the cells clean themselves and that harmful substances, unusable proteins and old cell organelles are removed. The cell keeps itself young and active by simply recycling its pollutants.
Especially when fasting, e.g. when Intermittent fasting, the body activates autophagy to e.g. B. to eliminate infected and dead cells and pathogens in the case of a cold. This is one reason why the feeling of hunger is reduced when you have a cold or flu. The body simply disposes of sick and broken cell components through autophagy itself. But autophagy can do a lot more!
Autophagosomes: This happens with the cell waste
In the process of autophagy, so-called autophagosomes are created: These are small cell organelles that no longer use cell components, e.g. misfolded proteins, or "eat" them. The eaten autophagosomes then fuse with the lysosomes, which Digestive enzymes contain. With the help of this, the cell waste can finally be broken down and recycled: The cellular self-cleaning is complete.
The effects of autophagy
Strengthening the immune system
The phagocytes of the immune system are activated by autophagy. These eliminate infected and dead cells. They also recognize pathogens and fight them.
Anti-inflammatory in the body
Inflammatory processes are major causes of chronic diseases such as gout or Alzheimer's. Autophagy, enhanced by fasting, may be considered a way of treating and preventing such chronic inflammatory diseases.
Fasting regularly can help prevent depression. At the same time, autophagy serves as a method of treating depression.
Extension of life expectancy
Numerous studies on worms and mice have shown that active autophagy can extend the life span. The study results can be transferred to humans. People who fast more often live longer because the body regenerates and keeps itself young.
The consequences of impaired autophagy
Certain diseases can result from long-term restricted cell cleaning. Diseases associated with decreased autophagy include:
Activate and accelerate autophagy
You can easily influence and control your autophagy yourself by taking certain measures. These methods in particular have proven themselves:
Fasting is one of the strongest activators of autophagy. After 12 hours without food, the body intensifies its cell cleansing. It reaches its peak after about two to three days. If you cannot or do not want to fast for that long, you can try intermittent fasting - also called interval fasting: nothing is eaten for 12 to 16 hours. Scientists have found that cell cleansing processes and growth hormones are activated after 12 hours without food.
Endurance and weight training, e.g. B. Ball sports, strength training or CrossFit, as well as high-intensity interval training (HIIT) activate autophagy. Exercising several times a week ensures that cells are cleansed and renewed and the body stays young and active.
- Adapted eating habits
If you eat yourself up to 80 percent full, you can activate and accelerate autophagy. A calorie deficit, which is needed for weight loss, also supports this process.
- Food and Ingredients
Certain foods, nutrients, ingredients and also drugs activate autophagy in the body. This includes:
Food ingredients Medication coffee Vitamin D
The diabetes drugs:
ginger Curcumin Green tea Resveratrol (in red grapes) Reishi (Far Eastern medicinal mushroom) Spermidine (dietary supplement) broccoli Melatonin (sleep hormone)
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