I want to tell you a little about autophagy.

Autophagy - the process of removing toxins and self-healing

. Although there are many different ways to help our body get rid of accumulated toxic metabolites, the biological process of autophagy plays a key role. In fact, this "samopoedanie" by which our body cleans itself from various debris and regenerate damaged cells.

Dr. Colin Champion, radiation oncologist and assistant professor at the University of Pittsburgh, explains it this way:
"To think that our bodies have an innate recycling program. Autophagy makes us more efficient machines to get rid of defective parts, to stop cancerous tumors and stop the metabolic disorders such as obesity and diabetes. "

By strengthening our body autophagy process can be reduced inflammation, slow the aging process and optimize all of the biological functions of the body.
Encourage self-cleaning, you can use:

1) physical exercise.
Autophagy occurs in response to stress. And exercise to create soft tissue damage and muscle that causes our body then engaged in repair, thereby making the body stronger. Exercise can also help get rid of toxins through sweating, which is useful for any detox program.
Dr. U. The George, for example, who took part in clinical trials to help the body of former soldiers of the US Army to emerge from post-war syndrome of the Gulf War, it recommends the use of a combination of exercise, sauna and niacin supplements to increase the excretion of toxins through the skin .
Exercise causes dilation of blood vessels and increased blood flow. In addition, as noted in an article: "A group of scientists studied autophagosomes, the structures that are formed around the cell fragments that the body has decided to dispose of. After examining the specially bred mice that had a glowing green autophagosomes ... scientists have discovered that the rate at which the mice were able to destroy its own cells, increased sharply after they are running around more than 30 minutes on a treadmill. And this destruction efficiency has continued to grow until they ran approximately 80 minutes. " Conclusion: cardio should not be less than 30 minutes! Smiley «smile»
Studies have shown that the ideal area in which physical exercises show the greatest benefit to increase the duration of life, ranging from 150 to 450 minutes of moderate exercise a week.

2) Periodic fasting - is another way to increase the level of autophagy
. Limitation of power - is another biological stressor that produces many beneficial results, including autophagy intensifies. You must strive to fasted for six hours before bedtime, but if we talk about a minimum, you should not eat for at least four hours before bedtime.

3) To increase the level of autophagy also need to eat foods high in healthy fats and low in carbohydrates
Food ketogenesis - this is the third strategy, which will help raise the level of autophagy, and to achieve this, you have to reduce the amount of carbohydrates that do not contain mineral fiber, and increase the amount of healthy fats in your diet, along with moderate amounts of protein.
Under the restriction of digestible carbohydrates come from sugar, sugary drinks, processed grains (cereal), pasta, bread, muffins and cookies.

Now how naobrot, slow down the autophagy?

One of the fastest ways - eat large amounts of animal protein. It will stimulate the production of the insidious, the so-called IGF IGF-1 growth, which is a strong ingibitoraom autophagy. That is why scientists have recommended limiting protein intake to about 40-70 grams per day, depending on the source of lean body mass. The best formula according to Dr. Colin - 1g of protein per kilogram of lean body mass (not total body weight).
40g of protein - this is not a large amount of food, which is about 170 grams. chicken breast (200g instead of twice a day, expensive office and computer "athletes";)). To determine if you are getting too much protein foods, simply determine the weight of muscle in your body in kg (using a Tanita). Then calculate the amount of daily protein intake from all sources, relative to kilogram of your muscle mass.

Author Tatiana Fialkova