Autophagy: Everything you need to know (Fasting Inducing autophagy)

Autophagy: Everything you need to know What is it? Health effects Fasting Inducing autophagy Side effects and risks Summary Autophagy is a vital process in which the body’s cells “clean out” any unnecessary or damaged components. Researchers have linked autophagy to several positive health effects. They also believe that a person might be able to induce autophagy by fasting. However, it is important to remember that much of the research into autophagy is in its early stages. This article looks at what autophagy is, its possible health effects, and its relation to fasting. It also looks at other factors that might induce it, and at some potential side effects. What is autophagy? Exercise may help induce autophagy. A person’s body contains trillionsTrusted Source of cells. Over time, unwanted molecules can build up inside them; sometimes, this can damage some of their parts. A 2015 article published in NatureTrusted Source explains that autophagy is a natural process that responds to this problem. During autophagy, the cells remove these unwanted molecules and dysfunctional parts. Sometimes, autophagy destroys some of these molecules and parts. Other times, the cell recycles these parts into new components. The term “autophagy” derives from the Ancient Greek for “self-eating.” Sponsored by ConnectWise Control Free eBook: The 4 Pillars to Building a Top-Notch Remote Workforce See More Health effects Research has linked autophagy with several health effects, but this cellular process is complex, so it can be challenging to draw conclusions. For instance, a recent 2019 study surveys existing research into autophagy and cancer. It finds that while autophagy can help to stall the development of cancer cells, it may also promote their growth, depending on the stage of the tumor. Researchers are also interested in the connection between autophagy and liver health. A 2020 review article explored the ways autophagy may help protect liver cells from drug- and alcohol-induced liver injury. Other researchTrusted Source states that autophagy plays a role in many liver functions and could prevent the progression of several liver conditions, including: Wilson’s disease acute liver injury nonalcoholic fatty liver disease chronic alcohol-related liver disease However, the majority of studies on autophagy have taken place in test tubes or animal models. As the authors of the research above argue, it is necessary to carry out more research in humans to determine how autophagy can influence treatment. Autophagy also seems to play an essential role in the immune system by cleaning out toxins and infectious agents. There is evidenceTrusted Source that autophagy may improve the outlook for cells with infectious and neurodegenerative diseases by controlling inflammation. Another review articleTrusted Source explains that : autophagy helps to protect cells against incoming microbes. While there is plenty of research on autophagy’s effect on cells, researchers are still unsure about whether enhancing autophagy could be a new treatment for different conditions. Link to fasting Autophagy occurs naturally within the body, but many people wonder if they could induce autophagy using specific triggers. Fasting is a possible trigger of autophagy. When somebody fasts, they voluntarily go without food for extended periods — hours or sometimes a day or more. Fasting is different from traditional calorie restriction. When a person restricts their calories, they reduce their regular intake of food. Fasting may or may not result in calorie restriction, depending on how much food a person consumes during feeding periods. A 2018 reviewTrusted Source of the existing research strongly suggests that both fasting and calorie restriction can induce autophagy. Although there is some evidence of this process occurring in humans, most of these studies involved non-human animals. Fasting and calorie restriction puts the body’s cells under stress. When a person limits the amount of food that goes into their body, their cells receive fewer calories than they need to function correctly. When this happens, the cells must work more efficiently. In response to the stress brought on by fasting or calorie restriction, autophagy causes the body’s cells to clean out and recycle any unnecessary or damaged parts. Scientists are unsure about which cells respond to fasting and calorie restriction in this way, however. People trying to induce autophagy by fasting should be aware that this may not target fat cells, for example. Researchers are still debating whether fasting can induce autophagy in the brain. At least one animal studyTrusted Source suggests that short term fasting can induce autophagy in brain cells. Can you induce autophagy? Fasting and calorie restriction both trigger autophagy by putting cells under stress. However, researchers believe that there may be other ways to induce autophagy. Exercise Exercise also puts the body’s cells under stress. When people exercise, the components of their cells become damaged and inflamed. The authors of one paperTrusted Source explain that our cells respond to this problem with autophagy. This suggests that people might be able to use exercise to trigger autophagy. Indeed, there is evidenceTrusted Source that exercise increases autophagy in human skeletal muscles. Curcumin Scientists have also suggested that curcumin intake triggers autophagy, at least in studies involving mice. Curcumin is a naturally occurring chemical found in the turmeric root, a popular spice around the world. For example, one animal study reported that curcumin-induced restoration of autophagy could protect against diabetic cardiomyopathy, a disorder of the heart muscles that affects people with diabetes. Another study in mice suggested that curcumin helped fight cognitive impairment due to chemotherapy by inducing autophagy in certain regions in the brain. Although these preliminary findings are promising, it is crucial to note that more research is necessary before scientists can draw any conclusions. In particular, scientists do not yet know if increasing curcumin intake can induce autophagy in humans. Side effects and risks It is important to distinguish between the risks of autophagy itself and the risks associated with people’s attempts to induce autophagy. Autophagy itself is not always positive. StudiesTrusted Source have shown that excessive autophagy may kill cells in the heart, and scientists have linked excessive autophagy to some heart problems. Research has also found that inhibiting autophagy in mice could limit tumor growth and improve responsiveness to cancer treatment. This suggests that an increase in autophagy could theoretically worsen the outlook of somebody with existing cancer. According to the researchers, “Autophagy plays a complex role in cancer” and “[c]hallenges and opportunities remain to identify patients most likely to benefit from this approach.” Many people are interested in using fasting and calorie restriction to induce autophagy, but there is little evidence on the precise effect this has on humans. Summary Autophagy is an essential bodily process that removes damaged and unnecessary parts of cells. There is evidence that it can have both positive and adverse health effects. Although research has shown that dietary restriction, exercise, and curcumin intake may influence autophagy, most studies have taken place on non-human animals. Scientists do not have a full picture of the health implications of autophagy, nor of how individuals might induce it. Anybody who is seriously considering making changes to their lifestyle to induce autophagy should, therefore, seek advice from a doctor beforehand. Last medically reviewed on March 2, 2020 A guide to 16:8 intermittent fasting About How to do it Tips Health benefits Side effects and risks Diabetes Summary We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions. Read on to learn more about the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects. What is 16:8 intermittent fasting? Most people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day. 16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock. Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day. There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow. How to do it The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping. Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone. Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed. People may choose one of the following 8-hour eating windows: 9 a.m. to 5 p.m. 10 a.m. to 6 p.m. noon to 8 p.m. Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger. Some people may need to experiment to find the best eating window and mealtimes for their lifestyle. Recommended foods and tips While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease. A balanced diet focuses primarily on: fruits and vegetables, which can be fresh, frozen, or canned (in water) whole grains, including quinoa, brown rice, oats, and barley lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety. Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger. The 16:8 diet plan permits the consumption of calorie-free drinks — such as water and unsweetened tea and coffee — during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration. Tips People may find it easier to stick to the 16:8 diet when they follow these tips: drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite consuming water regularly throughout the day watching less television to reduce exposure to images of food, which may stimulate a sense of hunger exercising just before or during the eating window, as exercise can trigger hunger practicing mindful eating when consuming meals trying meditation during the fasting period to allow hunger pangs to pass Cinnamon herbal tea is available for purchase online. Health benefits Researchers have been studying intermittent fasting for decades. Study findings are sometimes contradictory and inconclusive. However, the research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits: Weight loss and fat loss Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism. A 2017 studyTrusted Source suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction. ResearchTrusted Source from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout. In contrast, a 2017 studyTrusted Source found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than 16:8 fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group. Disease prevention Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including: type 2 diabetes heart conditions some cancers neurodegenerative diseases However, the research in this area remains limited. A 2014 review reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity. The researchers caution, however, that more research is necessary before they can reach reliable conclusions. A 2018 study indicates that in addition to weight loss, an 8-hour eating window may help reduce blood pressure in adults with obesity. Other studiesTrusted Source report that intermittent fasting reduces fasting glucose by 3–6% in those with prediabetes, although it has no effect on healthy individuals. It may also decrease fasting insulin by 11–57% after 3 to 24 weeks of intermittent fasting. Time-restricted fasting, such as the 16:8 method, may also protect learning and memory and slow down diseases that affect the brain. A 2017 annual review notes that animal research has indicated that this form of fasting reduces the risk of nonalcoholic fatty liver disease and cancer. Extended life span Animal studies suggest that intermittent fasting may help animals live longer. For example, one study found that short-term repeated fasting increased the life span of female mice. The National Institute on AgingTrusted Source point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice. Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known. For more science-backed resources on nutrition, visit our dedicated hub. Side effects and risks 16:8 intermittent fasting has some associated risks and side effects. As a result, the plan is not right for everyone. Potential side effects and risks include: hunger, weakness, and tiredness in the beginning stages of the plan overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger heartburn or reflux as a result of overeating Intermittent fasting may be less beneficial for women than men. Some research on animals suggests that intermittent fasting could negatively affect female fertility. Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warn that fasting is a risk factor for eating disorders. The 16:8 plan may also not be suitable for those with a history of depression and anxiety. Some researchTrusted Source indicates that short-term calorie restriction might relieve depression but that chronic calorie restriction can have the opposite effect. More research is necessary to understand the implications of these findings. 16:8 intermittent fasting is unsuitable for those who are pregnant, breastfeeding, or trying to conceive. The National Institute on AgingTrusted Source conclude that there is insufficient evidence to recommend any fasting diet, especially for older adults. People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are taking medications or have: an underlying health condition, such as diabetes or low blood pressure a history of disordered eating a history of mental health disorders Anyone who has any concerns or experiences any adverse effects of the diet should see a doctor. MEDICAL NEWS TODAY NEWSLETTER Knowledge is power. Get our free daily newsletter. Dig deeper into the health topics you care about most. Subscribe to our facts-first newsletter today. Enter your email Your privacy is important to us Diabetes While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition. The 16:8 intermittent fasting diet is not suitable for people with type 1 diabetes. However, some people with prediabetes or type 2 diabetes may be able to try the diet under a doctor’s supervision. People with diabetes who wish to try the 16:8 intermittent fasting plan should see their doctor before making changes to their eating habits. Summary 16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases. This diet plan may also be easier to follow than other types of fasting. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods, and they should stay hydrated throughout the day. The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak to a doctor or dietitian if they have any concerns or underlying health conditions. Medically reviewed by Grant Tinsley, PhD, Nutrition — Written by Mathieu Rees on March 2, 2020 Sponsored Free eBook: The 4 Pillars to Building a Top-Notch Remote Workforce BY CONNECTWISE CONTROL Free eBook for MSPs: Learn how to staff your remote workforce from experts See More Latest news Ghrelin: All about the hunger hormone Muscle-strengthening exercises may lower risk of death Vitamin D3, but not D2, linked to improved immunity 4th shots and COVID-19 boosters: Why and when best to get it Climate change: Extreme heat linked to more mental health emergencies Was this article helpful? Yes No A guide to 16:8 intermittent fasting About How to do it Tips Health benefits Side effects and risks Diabetes Summary We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions. Read on to learn more about the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects. What is 16:8 intermittent fasting? Most people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day. 16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. Some people believe that this method works by supporting the body’s circadian rhythm, which is its internal clock. Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day. There are no restrictions on the types or amounts of food that a person can eat during th