2024-04-27 11:10:49
Fasting triggers a type of cleansing process in the body called autophagy. It could have a life-extending effect, as our columnists write.
Metabolic processes in our approximately 50 trillion cells cause unnecessary and damaged material to accumulate over time. If this just stays there and keeps piling up, it can make you sick.
The so-called autophagy, a kind of “self-digestion program” of the body, helps against this. It ensures that our body cleanses itself of damaged cells and pathogens. That’s why some call autophagy “the body’s removal of bulky waste.”
How fasting stimulates bulky waste disposal
The cells are deprived of nutrition. A kind of recycling process begins: the cell scrap is surrounded by a thin membrane, as if it were being collected in a garbage bag. With the help of acid and digestive enzymes, the “garbage” is then broken down into small pieces and reused as fuel for the cell or as a component of new proteins.
To person
Volker Limmroth is a chief physician, neurologist, neuroscientist, expert on longevity, i.e. a long and healthy life. Since 2006, head physician at the Clinic for Neurology and Palliative Medicine in Cologne-Merheim and a specialist in multiple sclerosis, chronic pain and Parkinson’s. He was chairman of the drug commission of the clinics in the city of Cologne for more than ten years.
To person
Gerd Wirtz is a neurophysiologist, medical moderator and expert in digital health, i.e. digital in healthcare. His specialty is future medicine.
Together with Thomas Kurscheid and Volker Limmroth, he answers your questions about a better and longer life in the podcast “Healthy & Healthy”.
How can autophagy be triggered? By creating (positive) stressful stimuli. This is achieved primarily through fasting and calorie reduction, as these are the strongest stimulators. It’s not about losing weight, but rather about making use of a biological ability: the ability to cover the need for nutrients from the body’s own reserves without any health disadvantages.
Different fasting methods
So-called “intermittent fasting” makes sense, where you go without food for, for example, 16 hours at a time. An alternative is weekly fasting days, so that you eat normally five days a week and consume a maximum of 600 to 800 calories on two days. You should drink enough, but preferably calorie-free drinks such as water, unsweetened tea and a maximum of two to three cups of black coffee.
There are still few studies with humans, but animal experiments with mice have shown impressive results: The method “eat one day, fast the next day” (Alternate Day Fasting) has been proven to extend the life of the animals. And: Intermittent fasting trained the mice’s metabolism so effectively that the onset of type 2 diabetes was prevented.
Mice live longer
Fewer toxins accumulated in the liver and the mice were able to process insulin better again. The researchers assume that the results from animal experiments can be transferred to human metabolism because mice are similar to humans in terms of their metabolism and their genetic material.
Current studies are looking at whether intermittent fasting can counteract cardiovascular diseases such as high blood pressure, heart attacks and strokes, as well as neurological diseases such as multiple sclerosis, Parkinson’s or dementia.
Who shouldn’t fast
As useful as fasting can be, there are a number of people who should not be advised to do so: people with serious heart and kidney diseases, cancer, gout or gallbladder problems are not allowed to fast, nor are pregnant and breastfeeding women because they are already subject to an intensive metabolism.
People with metabolic disorders or chronic illnesses should consult a doctor before engaging in any type of fasting. The same applies to low blood pressure, underweight and old age. Children and young people should generally avoid fasting.
You can also use apps to help you with interval fasting. They show with a countdown when your fasting interval is over and give tips for nutrition and exercise as well as delicious recipes.
Boost autophagy with Sirtfoods
Those who should not fast for health reasons can activate autophagy in other ways: the so-called sirtfoods (the term is a combination of the word sirtuins, a group of enzymes that occur in all body cells, and the English word “food”) help to influence metabolism and aging processes.
The following foods are particularly rich in such sirtuins: turmeric, blueberries, kale, walnuts, dark chocolate (with at least 85 percent cocoa content), buckwheat, soy, parsley, virgin olive oil, green tea, chicory, capers, dates, strawberries, red wine, onions, Chilies and rocket.
Since the Sirtfood diet also focuses on calorie reduction, the hunger state and thus autophagy are activated thanks to the sirtuins and the reduced calorie intake.
Regular exercise is also important. Exercise stimulates glycogen and fat stores to release more energy to keep the body productive. This also stimulates and supports autophagy, as exercise puts the body into a kind of stress or hunger state.