Have you already learned how to ‘eat yourself’?

❗Warning! This article is written for informational purposes only. For any advice regarding your health, consult exclusively your trusted physician.

One of the most interesting and “trending” topics in recent times in the field of medicine and wellness is cellular autophagy, namely the process through which cells recycle their damaged components in order to keep the body “clean”.

The term derives from a Greek word and literally means “to eat oneself”. Cells, in fact, degrade waste material by enclosing it within double-layer membranes, which are then destined for elimination.

According to the views of several experts in the field, led by Japanese biologist Yoshinori Ohsumi (winner of the Nobel Prize in Medicine in 2016 precisely for his studies on this topic), this process provides numerous benefits to the body.

According to published scientific studies, autophagy plays a key role in controlling inflammation, reducing the risk of developing diseases and cancer cells, and is potentially able to significantly extend lifespan, as suggested by the longevity of populations that make greater use of it.

But how is autophagy activated? What is the “trick” to induce our body to get rid of damaged cells more quickly and restore an optimal state of internal cleanliness? Experts have essentially identified four fundamental aspects to observe in order to promote the process.

The first, perhaps the most important, is fasting. During periods in which it does not receive solid food to digest, our body is able to activate a whole series of “self-defense” mechanisms, among which autophagy itself.

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In this regard, the theory of intermittent fasting is gaining more and more popularity, a habit that an increasing number of experts and nutritionists recommend to their patients precisely for this purpose, describing it as an important boost to overall health.

Intermittent fasting involves abstaining from food for sixteen hours, accompanied by an eight-hour window during which eating is allowed. The most commonly recommended routine involves having dinner around 8 p.m., skipping breakfast in the morning, and resuming nourishment with lunch—defying the theory we all grew up with, that of “the most important meal of the day”.

But beyond fasting, physical activity is also very important for cellular regeneration. In this case, there is no need for exhausting gym sessions; a moderate commitment is sufficient, such as a daily thirty-minute brisk walk, or twenty minutes of running.

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There are also certain foods that, due to their natural components, play a key role in the autophagic process, such as green tea, vegetables like broccoli or cabbage, berries, but above all an exceptional spice that is still far too little used: turmeric.

Other scientific articles also point out the support provided by certain supplements, including those based on Resveratrol (found mainly in grape skins, berries, and peanuts), Spermidine (naturally found in wheat germ and soy), and Quercetin (green tea and capers).

In short, it seems that the key to staying healthy is allowing our body to self-repair. Easy to say, a bit less easy to do—especially for those who in the morning are seduced by the aromas of the café and would never give up their daily croissant and cappuccino.

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