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Autophagy, diet and fasting

 

 

Support our work!!! Autophagy, diet and fasting: discover how to do cellular 'cleansing'

Today, in our overfed Western world, we have food at our fingertips all the time, so fasting is a choice… and not a very tempting one at first. But it may be worth it, says biochemist Laura Chiavetta, and lists its benefits: by promoting autophagy through fasting “we would be helping our body to eliminate damaged components, promote cell regeneration, keep our neurons in good condition and prevent neurodegenerative diseases; it would also have a positive impact on various liver, intestinal and heart diseases. In addition, it has been seen that another benefit of autophagy is the increase in insulin sensitivity, which would help us prevent type 2 diabetes.”

And how should we do it? Actually, it is not necessary to go too long without eating. Consider the word “breakfast.” It implies that we fast for a period of time each night, usually around eight to ten hours. Studies suggest that to enhance the beneficial effect of autophagy, it would be enough to lengthen the time between dinner and breakfast. This would be the 16/8 model, which basically consists of eating all meals within an eight-hour period, leaving the remaining sixteen hours without solid food.

This is not the only strategy: the possibility of fasting for 24 hours once a week (after consulting a doctor and a nutritionist) or of fasting for two or three days once a month (always under medical supervision) is also considered. “One option or another will depend on the type of person - recommends Dr. Durántez -. It is about finding the formula that each person finds easiest. Just as when we prescribe physical exercise to a patient, the important thing in a nutritional habit is that it is followed. It is possible that, on paper, one option is more beneficial than another, but if it is very difficult to follow, it will end up being abandoned.” 

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What exactly does fasting consist of? There is no exact guideline. As Marcos Vázquez points out, “to maximize the benefits it is best not to ingest calories and limit yourself to liquids, but there is also no great impact if we drink a little broth or add a little cream to coffee. Fat is the macronutrient that has the least impact on autophagy, since this process is more sensitive to proteins and carbohydrates. That is why it is recommended, if you are going to eat something, that it be a food with a higher fat content.” We have mentioned above the issue that fasting should be agreed upon with a doctor or nutritionist. “There are people for whom it could be counterproductive; therefore, before starting a fasting routine or calorie restriction diet, it would be prudent to first consult to assess the nutritional and general health status,” warns Laura Chiavetta. In addition, and following common sense, fasting is not recommended for people who are underweight or malnourished, or for children or pregnant and/or lactating women.