Apoptosis, or programmed cell death, is the body's internal quality-control process that removes damaged or ageing cells. When this process becomes less efficient, dysfunctional cells can accumulate and contribute to chronic inflammation and age-related changes in tissue function.
How Apoptosis Works
During apoptosis, a damaged or ageing cell receives signals that trigger an orderly self-destruct process. The cell shrinks into small fragments, which are then engulfed and recycled by immune cells called macrophages.
Tips to Support Apoptosis
Eat Mitochondrial Foods
Mitochondria, the cell's powerhouses, play a central role in regulating apoptosis. Support them with a nutrient-rich diet focusing on B vitamins, magnesium, and antioxidants from leafy greens, berries, oily fish, nuts, seeds, and legumes.
Get Your Zzzs
During sleep, the body carries out repair and maintenance processes including healthy cell turnover. Aim for the recommended amount of sleep each night.
Build Time-Restricted Eating (TRE) Into Your Day
Research suggests that aligning food intake with the body's natural circadian rhythm can improve metabolic health. Focus on a sustainable 12-hour overnight window, such as finishing dinner at 7pm and eating breakfast at 7am.
Choose Healthy Fats
Essential fatty acids are important for cell membrane health. Choose omega-3-rich foods like salmon, sardines, walnuts, and flaxseeds, along with monounsaturated fats from extra virgin olive oil, avocados, and nuts.
Keep Blood Sugar Steady
Frequent blood sugar spikes can contribute to chronic inflammation and disrupt apoptosis. Eating fibre-rich foods like wholegrains and colourful vegetables helps keep blood sugar steady and supports a healthy cellular environment.
