Yes! Cell-cannibalism, called autophagy, has huge health benefits. Also described as a recycling process, autophagy, is more than just a fun word to toss around!

Cells are constantly becoming damaged as a normal part of metabolic processes, and as we age our cells become damaged at an increased rate. Autophagy, literally "self-eating", is the process that helps to clear and use damaged cells parts. Autophagy promotes longevity through adaptation to changing conditions and stress by, more specifically, eliminating damaged organelles within cells and promoting cellular senescence (when normal cells cease to divide). As a result of these processes, autophagy plays a key role in preventing diseases such as cancer, neurodegeneration, diseases of the heart muscle, diabetes, liver disease, autoimmune diseases and infections.

Autophagy is a generally-favorable biological response to low exposure to toxins or other stressors. Through making the following lifestyle changes we can increase autophagy.

1. Increase Your Aerobic Exercise: A “good stress” that can induce autophagy is exercising. Recent research has shown that “Exercise induces autophagy in multiple organs involved in metabolic regulation, such as muscle, liver, pancreas and adipose tissue.” Research suggests that the benefits of exercise are dependent on intensity when it comes to autophagy, but as little as 30 minutes of intense exercise can be sufficient to induce autophagy. Check out more on exercise and the brain here!

2. Eat These Fats: Recently researchers at Temple University identified the mechanisms underlying the protective effects of extra-virgin olive oil. It reduces brain inflammation, reduces brain plaque, and activates autophagy. According to this mouse model, through autophagy activation, memory was preserved, and the pathological effects in animals otherwise destined to develop Alzheimer's disease was significantly reduced! Coconut Oil may also increase autophagy by increasing ketone levels, which maximizes fat burning.

3. Restrict When You Eat: Research has shown there are loads of benefits to regular time restricted eating and an occasional longer fast. Some of them (like lower risks of diabetes and heart disease) might be attributed to autophagy. Time restricted eating and fasting have been shown to improve cognitive function, brain structure, and neuroplasticity. A significant amount of research has focused specifically on the way fasting promotes autophagy in the brain, suggesting that it could be an effective way to lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s! Those of us that practice time restricted eating usually forgo food for anywhere from 12 to 36 hours at a time. Personally, on most days I stop eating by 8:00 PM and return to eating (after my morning exercise routine) at 11:00 or later. Fasting for 3-5 days will lead to the most benefits from autophagy. I have not tried this, but scientist recommend working toward twice a year (with your doctor's permission). (Blog on Time-restricted eating here,)

4. Drink Your Coffee: "Epidemiological studies and clinical trials revealed that chronic consumption coffee is associated with the inhibition of several metabolic diseases as well as reduction in overall and cause-specific mortality." Both regular and decaffeinated coffee trigger autophagy in mice. The authors speculate that polyphenols contained in coffee promote health by stimulating autophagy. In addition to coffee, polyphenols are found in high levels in dark chocolate, blueberries, black olives, and pecans.

5. Eat This Cheese: The research shows that spermidine, found in aged cheeses, can both protect your heart and extend your lifespan. by causing damaged cells to be destroyed by the immune system (autophagy!)—thus preventing disease.

Autophagy is an amazing cellular process that explains many of the benefits of exercise, fasting, and certain foods/drinks. More than just a fun word to say...knowledge of this process can help us identify some areas to focus on and increase our determination to "change it up" for wellness!

The complexity of our design is something else!!

Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.

The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.