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Autophagy (pronounced “ah-TAH-fah-gee”) is a natural cellular process that helps remove damaged cellular components and promotes cellular renewal and repair. That means healthier cells and a healthier body!
Research is still in its early phase, but there are certain dietary and lifestyle factors that may help activate autophagy in your body. Intermittent Fasting is often cited as a relatively easy way for most people to boost their cellular health as well as aiding weight management.
If Fasting isn't your thing, you can still boost your body's cellular clean-up by eating foods that promote autophagy. I’ve created an infographic for these foods that I’ll share with you in this post. Other ways to boost autophagy include getting a good night's sleep. regular exercise and saunas.
Understanding Autophagy
Autophagy is a natural cellular process that aids in removing damaged components within cells, promoting cellular renewal, and supporting overall well-being. It plays a crucial role in maintaining cellular health, optimising cellular function, and potentially reducing the risk of certain diseases. A great way to help you to slow down the aging process!
Autophagy-Boosting Foods
Green Tea: Start your autophagy journey with a refreshing cup of green tea. Green tea contains polyphenols, such as EGCG, which have been shown in some studies to activate autophagy.
Turmeric: Embrace the vibrant yellow hue of turmeric and benefit from its active compound, curcumin, known to induce autophagy. Add it to any curry-type dishes and smoothies. I’m also fond of a turmeric latte.
Resveratrol-Rich Foods: Grapes, blueberries, raspberries, cranberries and peanuts, and are all packed with resveratrol and have been suggested to promote autophagy.
Cruciferous Vegetables: Include broccoli, cauliflower, kale, and Brussels sprouts in your diet for their potential autophagy-stimulating compounds like sulforaphane. My current favourite way to eat cauliflower currently is baked in the oven with chickpeas, fennel seeds, and black mustard seeds.
Berries: Indulge in the sweetness of blueberries, strawberries, and raspberries, as they are rich in antioxidants and may support autophagy activation.
Fatty Fish: Incorporate omega-3 fatty acid-rich fish such as salmon, mackerel, and sardines into your meals to potentially enhance autophagy.
Nuts and Seeds: Snack on almonds, walnuts, flaxseeds, and chia seeds to benefit from their nutrient density and potential autophagy-promoting properties.
Extra Virgin Olive Oil: Drizzle your dishes with extra virgin olive oil, which contains monounsaturated fats and polyphenols, both suggested to support autophagy.
Dark Chocolate: Savour the richness of dark chocolate with a high cocoa content, as it contains flavonoids and polyphenols that may activate autophagy. Aim for a low-sugar variety, for maximum benefits.
Incorporating autophagy-boosting foods into your diet can be a valuable step toward supporting cellular health and renewal.
My specially crafted infographic summarises these autophagy-boosting foods. Check it out below:
I hope this blog post has provided you with valuable insights into autophagy and the foods that may promote its activation. By making conscious choices about your nutrition, you can potentially support your cellular health.
For more support with cellular health, longevity nutrition, and weight loss (including intermittent fasting) join my new low-cost, high-value membership program Nourish Insiders https://www.debbiedeannutrition.com/nourish-insiders
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