Autophagy: the body's natural self-cleaning mechanism and its role in maintaining health

What is autophagy?

Autophagy is the cells' self-sustaining, self-cleaning process by which a cell breaks down and recycles its own damaged, aged, or superfluous components — proteins, organelles, membranes.

Think of it as a recycling plant where dead cell parts and unusable components are collected and then broken down into building blocks in a special degradation “oven” — the lysosomes. The resulting elements are then used to build new, healthy cell components.

Autophagy runs continuously in your body, but under certain conditions — for example during starvation, physical exertion, or stress — it intensifies significantly.

Thus autophagy is not merely a “cleaning” mechanism but also a survival strategy for cells: during periods of nutrient shortage, the cell obtains energy and building materials from its own reserves.

Types of autophagy

Scientific research distinguishes several forms of autophagy. The best known and most studied is macroautophagy, which is usually what people mean when they talk about “autophagy.” There is also microautophagy, chaperone-mediated autophagy, and the less well-known crinophagy, which is responsible for degrading superfluous secretory vesicles — for example vesicles containing hormones.

These forms operate by different mechanisms, but they all serve the same purpose: cellular maintenance and renewal.

Why is autophagy vital?

Autophagy is indispensable for the healthy functioning of your cells and for your long-term health. Its roles are diverse and of decisive importance.

Cell renewal and quality control

Your cells constantly produce proteins and other components that, over time, wear out, become defective, or get damaged. Autophagy acts as a kind of “quality control” system that removes defective elements, preventing their accumulation and disruption of cellular function. This is particularly important in neurons and heart muscle cells, which have little or no capacity to renew.

Energy management

When your body lacks sufficient nutrients — for example during fasting or prolonged physical exertion — autophagy is activated and cells draw energy from their own reserves. This is an ancient survival mechanism that allowed our ancestors to endure periods of starvation.

Defense against pathogens

Autophagy also plays an important role in your immune system. It can recognize and degrade bacteria, viruses and parasites that have entered cells, thereby contributing to defense against infections.

Inflammation reduction

The accumulation of defective cellular components can trigger inflammatory processes. Autophagy reduces chronic, low-grade inflammation — which underlies many modern diseases — by removing these elements.

The role of autophagy in preventing chronic diseases

Modern medicine is finding increasing evidence that disturbances in autophagy are linked to the development of many chronic diseases. Proper autophagy function may therefore be crucial in their prevention.

Neurodegenerative diseases

Alzheimer's disease, Parkinson's disease and other neurodegenerative disorders share the accumulation of aberrant proteins in neurons. In Alzheimer's, beta-amyloid plaques and tau protein accumulate; in Parkinson's, alpha-synuclein deposits form in the brain. Under normal conditions, autophagy would remove these harmful proteins, but this ability declines with age. Animal experiments and human studies have shown that stimulating autophagy can slow the progression of these diseases. This opens up new therapeutic possibilities for the future.

Cardiovascular diseases

Heart muscle cells are particularly sensitive to the accumulation of damaged mitochondria, since these produce free radicals that cause further damage. Autophagy — especially mitophagy, the selective degradation of damaged mitochondria — protects heart muscle cells and helps maintain cardiac performance. Reduced autophagy is associated with heart failure, atherosclerosis and hypertension. Stimulating autophagy may therefore be an important strategy for preventing cardiovascular disease.

Diabetes and metabolic syndrome

Insulin resistance plays a central role in the development of type 2 diabetes; cellular fat accumulation and inflammatory processes contribute to this. Autophagy helps maintain healthy cellular metabolism, removes excess lipid droplets and reduces inflammation. Research has shown that autophagy in the insulin-producing beta cells of the pancreas is crucial for their survival and proper function. Disruption of autophagy may contribute to the loss of these cells and thus to worsening diabetes.

Cancer

The relationship between autophagy and cancer is complex. In a healthy organism, autophagy protects against tumor development by removing components that contain damaged DNA, reducing genetic instability and preventing malignant transformation. However, in established tumors, autophagy can help cancer cells survive under unfavorable conditions. This duality warns that modulating autophagy in cancer prevention and treatment can be important, but the appropriate strategy depends on the stage of the disease.

Autoimmune diseases

Autophagy also contributes to the proper functioning of your immune system. It plays a role in immune cell development, pathogen recognition and regulation of immune responses. Disturbances in autophagy have been linked to systemic lupus erythematosus, rheumatoid arthritis and inflammatory bowel diseases.

How can autophagy be activated or stimulated?

Autophagy is not merely a passive process — you can significantly influence it through lifestyle changes!

Several methods have been identified that effectively stimulate autophagy.

Intermittent fasting

The most effective stimulator of autophagy is temporarily limiting food intake. When your body does not receive food, blood glucose and insulin levels fall, which activates autophagy. Research suggests that a significant increase in autophagy begins after about 16–24 hours of fasting, and the effect grows with the duration of the fast. Popular forms of intermittent fasting include the 16:8 method (16 hours fasting, 8-hour eating window), the 5:2 diet (five normal days and two low-calorie days per week), and occasional 24-hour fasts.

Fasting is not suitable for everyone and not at all times: it should be avoided during pregnancy, breastfeeding, certain chronic illnesses and in people with eating disorders.

Regular physical exercise

Physical activity also effectively stimulates autophagy, especially intense endurance-type exercise. During exercise the energy demand increases, activating autophagy in cells. Exercise also improves insulin sensitivity and reduces inflammation, which positively affects autophagy. Even 30 minutes of moderate-intensity activity per day — walking, swimming, cycling — has beneficial effects.

Calorie restriction

Long-term, moderate calorie restriction — roughly 20–30% fewer calories than needed — also stimulates autophagy. This is one of the best-documented methods for slowing aging and increasing healthy lifespan in animal experiments. Human studies also show promising results for improving metabolic health.

Certain nutrients and compounds

Certain food components have been shown to stimulate autophagy. Curcumin, the active compound in turmeric; the catechins in green tea; resveratrol (found in red wine and grapes); and certain components of coffee and cocoa can all have positive effects. The polyamine spermidine, found in wheat germ, aged cheeses and soybeans, is also an effective autophagy stimulator. These substances do not replace a healthy lifestyle, but they can complement its beneficial effects.

Proper sleep

Sleep and autophagy are closely linked. Autophagy is particularly active during sleep, especially in deep sleep stages. Chronic sleep deprivation reduces autophagy and increases inflammation, contributing to the risk of many chronic diseases. Regular, restorative sleep of 7–9 hours is therefore essential not only for your energy levels but also for optimal autophagy.

Autophagy and aging

During aging, the efficiency of autophagy gradually declines. This contributes to the accumulation of damaged proteins and cellular components, deterioration of mitochondrial function and the development of chronic, low-grade inflammation — all characteristic features of aging.

Reduced autophagy is associated with age-related diseases such as neurodegeneration, cardiovascular disease, muscle wasting and decreased immune function. Maintaining or stimulating autophagy may therefore be a key strategy for promoting healthy aging.

In animal experiments, genetic or pharmacological stimulation of autophagy increased lifespan and improved health. Although human studies are still in early stages, the results are promising.

When can autophagy be problematic?

Autophagy is fundamentally beneficial, but in certain situations excessive activity can be harmful. Severe malnutrition, some infections and certain cancers can involve autophagy in pathological processes. In established tumors, cancer cells can exploit autophagy to ensure their survival, particularly during chemotherapy or radiation therapy. For this reason, fasting or intentionally stimulating autophagy in the context of cancer should only be done under medical supervision and in consultation with your treating physician.

Practical tips to support autophagy

Stimulating autophagy does not require drastic lifestyle changes. The following simple habits, easily incorporated into daily life, effectively support this important process:

Aim for appropriate gaps between daily meals. Avoid constant snacking and leave at least 12 hours between your evening and morning meals. This alone helps activate autophagy.

Exercise regularly, ideally at least 30 minutes a day. Physical activity supports not only autophagy but also your overall health.

Pay attention to proper sleep. Regular, restorative sleep is essential for optimal autophagy.

Consume a varied, plant-based diet rich in natural autophagy-stimulating substances: vegetables, fruits, whole grains, legumes and nuts.

Avoid overeating and regular consumption of processed foods, which reduce autophagy and increase inflammation.

Summary

Autophagy is your body's fundamental self-cleaning and renewing mechanism, playing a key role in maintaining health and preventing chronic diseases.

Modern lifestyles — constant food availability, physical inactivity and sleep deprivation — often inhibit this important process, contributing to the spread of lifestyle diseases.

With simple lifestyle changes — intermittent fasting, regular exercise, adequate sleep and mindful nutrition — you can effectively support autophagy. This not only helps prevent diseases but also contributes to healthy aging and improved quality of life.

Research on autophagy is a rapidly evolving field, and in the future new therapeutic possibilities for treating chronic diseases are expected to emerge. Meanwhile, it is worth making use of the natural methods that you can use to stimulate your body's self-cleaning capacity.

It may also be useful to read my article on activating the parasympathetic nervous system.