Intermittent fasting, autophagy and rejuvenation
Intermittent fasting promotes cellular autophagy, a key process for the rejuvenation of the body. Discover its benefits in this article.
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| Intermittent fasting, autophagy and rejuvenation |
One of the mechanisms that has been proposed to explain these effects is autophagy, a cellular process that involves the degradation and recycling of damaged or unnecessary components. Autophagy is activated under conditions of nutritional stress, such as fasting, and contributes to waste removal, DNA repair, and protection against oxidative stress.
These actions could promote cell rejuvenation and prevent or delay diseases associated with aging, such as cancer, Alzheimer's or diabetes. However, the scientific evidence on intermittent fasting, autophagy, and rejuvenation is limited and inconclusive. Further human studies are needed to determine the optimal efficacy, safety, and guidelines for this practice.
Keep in mind that intermittent fasting is not suitable for everyone and can have adverse effects if not done with caution and medical supervision. Therefore, before starting an intermittent fasting regimen, it is advisable to consult with a health professional and follow their instructions.
What is intermittent fasting and what types are there?
Intermittent fasting is not a diet, but an eating pattern that involves regular cycles of fasting and eating. It is not about restricting the amount or type of food that is consumed, but the moment in which it is made. There are different ways to practice intermittent fasting, but the most common are:
- The 16/8 method: consists of restricting food intake to a window of 8 hours a day and fasting the remaining 16 hours. For example, you can eat between 12 noon and 8 pm, and fast from 8 pm until 12 noon the next day.
- The 5:2 method: consists of eating normally for 5 days a week and reducing the calorie intake to about 500-600 a day for the other 2 days. For example, you can eat normally from Monday to Friday and fast on Saturday and Sunday.
- The Eat-Stop-Eat method: consists of doing one or two complete fasts for 24 hours a week, without eating anything from dinner one day to dinner the next day. For example, you can fast from Monday dinner to Tuesday dinner, and repeat on Thursday or Friday.
Intermittent fasting and autophagy
Intermittent fasting and rejuvenation: five key points
Intermittent fasting is a practice that consists of alternating periods of food intake with periods of voluntary abstention. This type of diet has gained popularity in recent years due to its possible health benefits, among which cell rejuvenation stands out. What is true in here? How does intermittent fasting work and what precautions do you have to take into account? Here are five key points to understand this trend.
- Autophagy: it is a natural process by which cells eliminate their damaged or unnecessary components and recycle them to obtain energy or create new molecules. Intermittent fasting stimulates autophagy, which promotes cell cleansing and prevents premature aging.
- Hormesis: it is a phenomenon whereby moderate exposure to stress (such as fasting) induces an adaptive response that improves resistance and cell function. Intermittent fasting activates hormone pathways that protect cells from oxidative damage and increase their longevity.
- Hormonal regulation: intermittent fasting modulates the secretion of hormones such as insulin, glucagon, cortisol, growth hormone and catecholamines. These hormones influence metabolism, inflammation, stress, and cellular energy balance. Intermittent fasting improves insulin sensitivity, reduces glucose levels and inflammation, stimulates growth hormone production, and activates the sympathetic nervous system.
What risks does intermittent fasting have and what precautions should be taken?
Intermittent fasting is not suitable for all people or for all circumstances. Some groups that should avoid it or consult a professional before starting it are:
- People with diabetes, hypoglycemia or metabolic problems that require strict glucose control.
- People with eating disorders or a tendency to obsession or caloric restriction.
- People with low weight or malnutrition.
- Pregnant or lactating women.
- Growing children and adolescents.
- People with chronic diseases or taking medications that can interfere with metabolism.
Additionally, intermittent fasting can cause side effects such as:
- Hunger, irritability, anxiety or mood swings.
- Fatigue, dizziness, headaches or difficulty concentrating.
- Constipation, diarrhea, nausea or digestive discomfort.
- Changes in sleep, the menstrual cycle or libido.
To minimize these risks, it is recommended to follow some guidelines such as:
- Hydrate adequately during fasting, drinking water, infusions or broths without sugar or salt.
- Break the fast with light and healthy foods, avoiding excesses or binge eating.
- Maintain a balanced and varied diet during periods of intake, covering the nutritional needs of each person.
- Adapt intermittent fasting to the rhythm of life, habits and personal preferences, without forcing or suffering.
- Listen to the body and its signals of hunger and satiety, respecting its needs and limits.
- Combine intermittent fasting with moderate and regular physical exercise, avoiding a sedentary lifestyle and overtraining.
What scientific evidence is there about intermittent fasting and rejuvenation?
Most of the studies that have evaluated the effects of intermittent fasting on cell rejuvenation have been conducted in animals, especially mice. These studies have shown that intermittent fasting can improve the health and longevity of rodents, reducing the risk of diseases associated with aging such as obesity, diabetes, cancer or neurodegenerative diseases.
Intermittent fasting has also been found to increase the production of new neurons in the brain, improve memory and cognitive function, and protect against stress and depression.
However, the results in humans are more limited and heterogeneous. Some studies have found that intermittent fasting can improve some health markers such as body weight, blood pressure, cholesterol, glucose, insulin, or inflammation.
Other studies have found no significant difference between intermittent fasting and other forms of caloric restriction or normal eating. In addition, it is unknown if these benefits are sustained in the long term or if they have a real impact on the prevention or treatment of diseases related to aging.
Therefore, more research is needed to establish the efficacy and safety of intermittent fasting as a strategy for cell rejuvenation in humans. In the meantime, it is recommended to follow current medical and nutritional recommendations and adopt a healthy lifestyle that includes a balanced diet, adequate physical exercise and sufficient rest.
What other options are there for cell rejuvenation?
Intermittent fasting is not the only or the best way to promote cell rejuvenation. There are other options that can help improve cell health and longevity without the need to restrict food intake. Some of these options are:
- The consumption of foods rich in antioxidants, such as fruits, vegetables, nuts, seeds or green tea. These foods help fight free radicals that damage cells and accelerate aging.
- The consumption of foods rich in polyphenols, such as dark chocolate, red wine, berries or spices. These compounds have anti-inflammatory, antitumor, and neuroprotective properties that support cellular health.
- The consumption of foods rich in high-quality proteins, such as eggs, fish, lean meat or dairy products. These foods provide essential amino acids for the synthesis of new cellular proteins and for hormonal regulation.
- The moderate consumption of calories, avoiding excess or energy deficit that can alter cell metabolism and promote oxidative stress.
- Practice moderate and regular physical exercise. Physical exercise improves blood circulation, metabolism, the immune system and the production of beneficial hormones for cells, such as nerve growth factor and growth hormone.
- Get enough sleep and maintain a proper circadian rhythm. Sleep is essential for cell repair and regeneration, as well as for hormonal regulation and emotional balance. The circadian rhythm is the 24-hour biological cycle that synchronizes physiological functions with changes in light and darkness. Disrupting the circadian rhythm can negatively affect cellular health and increase the risk of chronic disease.
- Reduce stress and cultivate psychological well-being. Chronic stress can lead to inflammation, cell damage, and hormonal disruptions that accelerate aging. Conversely, psychological well-being is associated with increased expression of genes related to DNA repair, cell protection, and longevity.
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