The answer to preventing dementia, reducing the risk of cancer and decrease aging and age-related diseases.
Autophagy AKA “self-eating” is a detox process your body undergoes to clean out damaged cells and regenerate new ones.
The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Over time, our cells accumulate a variety of dead organelles, damaged proteins, and oxidized particles that clog the body’s inner workings. This accelerates aging, induces dementia, and increases the risk of cancer, as well as other age-related diseases.
Benefits of Autophagy
When you activate autophagy, you slow down the aging process, prevent or delay neurodegenerative diseases as well as reduce inflammation, and boost your body’s natural ability to function.
How to turn up your body’s autophagy process?
There are several ways to accelerate your body`s autophagy process, here we share 5 simple steps to do it:
1. Eat Fewer Carbs:
A keto diet (a high-fat, low-carb meal plan) gives you an edge you when it comes to autophagy. The shift from burning glucose (carbs) to ketones (fats) that occurs on a keto diet mimics what occurs naturally in a fasted state — and this increases autophagy in its own right.
2. Meatless Mondays:
Once or twice a week, limit your protein consumption to 15-25 grams a day. This gives your body a full day to recycle proteins, which will help reduce inflammation and cleanse your cells without any muscle loss. During this time, while autophagy gets triggered, your body is forced to consume its own proteins and toxins.
3. High-intensity Workouts:
Autophagy is a bodily response to stress, and high-intensity exercise puts you in the good-stress sweet spot because it stresses you just enough to provoke biochemical change. You’ll get just enough impact load to make your muscles stronger (and induce autophagy) without harm. Aim for approximately 20-30 minutes a day to give your longevity an optimal boost.
4. Intermittent Fasting:
By skipping breakfast and eating all of your meals within an eight-hour window, you will increase your body’s inherent autophagy process. Like a protein-specific fast, intermittent fasting gives your body a chance to “catch up” on all those lingering toxins — by cleaning up in real-time.
The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period and fast the rest of the time.
5. Get Rest:
When you know which sleep personality you are, you can set yourself up to activate autophagy through your circadian rhythms, or sleep-wake cycles. The Power of When author Dr. Michael Breus, developed a quiz to help people identify their sleep personality. Brues notes that you possess one of four sleep personalities, which informs the way you function throughout the day and night. Click here to take the quiz.
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