Autophagy is the term (from the Greek words ‘auto’ meaning ‘self’ and ‘phagy’ meaning ‘to eat’) adopted to describe the series of molecular reactions that ultimately result in the degradation of intracellular components in lysosomes. Autophagy is a self-degradative process that is important for balancing sources of energy in response to stress. 

Let’s try to simplify the process!!

Think of your body as a house and your cells as the rooms inside it. Over time, junk starts to pile up—old furniture, broken appliances, and useless clutter. If you never clean up, your house becomes messy, inefficient, and even harmful to live in.

Now, imagine you have a smart cleaning system that automatically finds and removes all the broken items and even recycles them into something useful. This self-cleaning process inside your body is called autophagy!

The main triggers of autophagy involve the following:

• Fasting: Intermittent fasting including calorie restriction and fasting for 24-48 hours can induce autophagy. 
• High intensity exercise: High intensity exercise can trigger autophagy in skeletal muscles. 
• Calorie restriction: calorie restriction improves the inflammation in the body and aids in autophagic episodes. 
• Plant components: Components like curcumin, resveratrol, catechins, spermidine might play a crucial role in degenerative diseases by autophagy activation. 

Dietary components that enhance autophagy and detoxification:

• Resveratrol : Resveratrol is a polyphenol compound that activates autophagy, longevity genes (SIRT1), and cellular detox pathways. It exhibits antioxidant, anti-aging, neuroprotective, and heart-health benefits.

Sources: Red grapes, red wine, peanuts, dark chocolate, blueberries.

Benefits:

• Activates AMPK and SIRT1, key regulators of autophagy.
• Protects cells from oxidative stress.
• Improves mitochondrial function and metabolic health.
• Supports liver detoxification by reducing inflammation.

Curcumin

Curcumin is a yellow polyphenol compound derived from the turmeric plant, which shows anticancer properties through a variety of mechanisms, including inhibition of tumor proliferation, invasion and metastasis, regulation of apoptosis, and autophagy. 

Sources: Turmeric (best absorbed with black pepper or fat)

Benefits:

• Boosts autophagy via AMPK activation.
• Powerful anti-inflammatory and antioxidant.
• Supports liver detox by enhancing glutathione production.
• Protects brain health and reduces neurotoxicity.                                   

Spermidine 

 Spermidine is a natural polyamine found in foods and human cells that plays a crucial role in cell growth, DNA stability, and autophagy activation. It is widely studied for its anti-aging, neuroprotective, and cardiovascular benefits. 

Sources: Wheat germ, aged cheese, soybeans, mushrooms, peas.

Benefits:

• Induces autophagy and cellular rejuvenation.
• Supports longevity and brain health.
• Protects against age-related diseases like Alzheimer’s.
• Enhances liver detoxification pathways.

EGCG (Epigallocatechin Gallate) from Green Tea

Epigallocatechin gallate (EGCG), from green tea extract, has been in the spotlight for years, and its potential as an antioxidant, anti-inflammatory and anti-cancer agent has been extensively described. A wide range of molecular mechanisms have been ascribed to EGCG, impacting cell proliferation, apoptosis, and autophagy pathways. 

Sources: Green tea and Matcha.

Benefits:

• Activates AMPK and autophagy.
• Supports liver detox by boosting phase II detox enzymes.
• Protects against fatty liver and metabolic disorders.
• Enhances fat metabolism and weight loss.

Berberine

The nutraceutical berberine, a compound found in a range of herbs used in traditional Chinese medicine, has shown clinically useful activity for control of type 2 diabetes and hyperlipidemia, usually at intakes of 1–2 g daily in divided doses, and these benefits are at least partially attributable to activation of autophagy. 

           Sources: Berberis species (Goldenseal, Barberry), Oregon grape.

Benefits:

• Activates AMPK, a key autophagy regulator.
• Improves insulin sensitivity and blood sugar balance.
• Supports gut health and liver detoxification.
• Anti-inflammatory and antimicrobial properties

On the whole!

While autophagy is essential for cellular renewal, detoxification, and longevity, excessive or uncontrolled autophagy can have negative effects in certain conditions. 

When it comes to body detoxification, a plant-based diet combined with regular physical activity works in improvement of metabolism at the cellular level by aiding in the proper functioning of our internal organs, hence a holistic approach keeping in mind the physiological concerns of a person should be considered. Seeking advice from a medical practitioner is essential.

In recent years, the number of scientific reports on autophagy and its association with various diseases has increased. There is also growing interest in the ways of activating autophagy, which is seen as a recipe for health and longevity. Nevertheless, there are no publications presenting a comprehensive approach to this subject on human models. Recommendations along with the contraindications of autophagy initiation and dysregulation needs to be studied further.

Author – Dt. Akansha Bhatnagar