Contents
Cell biology, functions and nutrition, Autophagy, ER stress, Insulin resistance, Immune system, Age-related macular degeneration (AMD); Hypertension, Periodontal Disease, and Potassium Intake; Longevity and the nutrients; Anti-aging supplements (for a better skin and to look younger)
Cell biology, functions and nutrition
Cells are the basic building blocks of all living things. They provide structure for the body, take in nutrients from food, convert those nutrients into energy, and carry out specialized functions. The human body is composed of trillions of cells.
Cells group together to form tissues, which in turn group together to form organs, such as the heart, lungs and brain.
Cell membrane or plasma membrane
The cell membrane is a membrane that surrounds the cell, regulates the transport of materials entering and exiting the cell.
Organelle
An organelle is a subcellular structure that has one or more specific jobs to perform in the cell, much like an organ does in the body.
Vesicles
Vesicles are small cellular containers that stores or transports substances within a cell.
Cytoplasm
Cytoplasm is the gel-like fluid inside the cell.
It is all of the material within a cell, enclosed by the cell membrane, except for the cell nucleus.
Provides a platform upon which other organelles can operate within the cell. All of the functions for cell expansion, growth and replication are carried out in the cytoplasm of a cell.
Cytosol
The fluid portion of the cytoplasm exclusive of organelles and membranes.
It is the fluid in which organelles, proteins, and other cell structures float.
It is involved in signal transduction between the cell membrane and the nucleus and organelles. It transports metabolites from their production site to other parts of the cell.
Nucleus
It is found in the middle of the cells.
Nucleus is a membrane-bound organelle that contains the cell’s chromosomes and DNA.
Controls cell growth and multiplication.
Regulates cell metabolism by synthesizing various enzymes.
Nucleolus
Nucleolus is a region found within the cell nucleus.
Nucleolus participates in ribosomal RNA (rRNA) synthesis and ribosome biogenesis.
Mitochondria
Mitochondria are membrane-bound cell organelles that generate most of the chemical energy needed to power the cell’s biochemical reactions. Known as “the powerhouse of the cell”.
Rough endoplasmic reticulum (ER)
Produce proteins, protein folding, quality control and dispatch Proteins.
The rough endoplasmic reticulum has ribosomes that continually attach to and detach from the ER surface, whose function it is to make proteins.
Smooth endoplasmic reticulum (ER)
Synthesis and storage of lipids, including cholesterol and phospholipids, and detoxification.
Ribosome
Ribosome is a cellular particle made of RNA and protein and functions as a micro-machine for making proteins.
Golgi apparatus/body
Packages, sorts, ships proteins and lipids into vesicles for delivery to targeted destinations within the cell.
Lysosome
Lysosome is a membrane-bound cell organelle that contains digestive enzymes. They are the key in the waste removal. Lysosomes are also involved in autophagy regulation.
Autophagy
Autophagy (means “self-eating”) is a catabolic process in cells that delivers cytoplasmic components and organelles to the lysosomes for digestion. Lysosomes are specialized organelles that break up macromolecules, allowing the cell to reuse the materials.
It is a self-digesting mechanism responsible for removal of damaged organelles, malformed proteins during biosynthesis, and non-functional long-lived proteins.
There are three primary types of autophagy, macro autophagy, micro autophagy, and chaperone-mediated autophagy.
Autophagy is induced by deprivation of nutrients, hormones, and energy.
Occurs when your body is in low insulin and high glucagon state.
Fasting, calories restriction, physical exercise and low carb, low protein, Ketogenic diet are activators.
Autophagy is a natural process that occurs all the time in the cell, less when well-fed, and more when under stress.
Fasted state exercise along with CR and less protein intake can activate autophagy.
Dysfunction of autophagy contributes to many diseases, like cancer, neurodegeneration, cardiovascular disorders, and microbe infection.
I don’t see any separate requirement to activate autophagy when you are doing weight training on empty stomach with calories restrictions especially for more than 6 months.
You can learn more from websites.
Endoplasmic reticulum (ER) stress
ER is the major site of protein synthesis, protein folding, protein transport, lipid production, and calcium storage.
ER stress occurs when the capacity of the ER to fold proteins becomes saturated. Occurs when proteins are not properly folded or misfolded.
It interferes with normal physiological functions of the cell and the response of cells to ER stress is called unfolded protein response (UPR).
Prolonged ER stress is related in the development and progression of many diseases, including neurodegeneration, atherosclerosis, type 2 diabetes, liver disease, and cancer.
Causes
Several physiological and pathological conditions involving imbalance in ER folding capacity, accumulation of misfolded proteins, hypoxia (oxygen deficiency), acidosis, saturated fatty acids, homocysteine, free cholesterol, amino acid or glucose deprivation, oxidative stress, obesity, insulin resistance, diabetes, pollution, viral infection or disruption of ER calcium balance can trigger ER stress and activate the UPR that maintains cellular homeostasis (stability and equilibrium) and cell survival.
ER stress reduction and foods
Regular exercise inhibits or decreases ER stress-associated apoptosis (programmed cell death) and inflammation signalling pathways
Eat a healthy balanced food. Aerobic exercise. Weight reduction.
Sulphoraphane, curcumin, resveratrol, tea polyphenols, pomegranate etc can help in reducing ER stress.
ER stress and autophagy are central in determining the fate of the cell.
Insulin resistance
In most cases, insulin resistance is triggered by cellular perturbations, such as lipotoxicity, inflammation, glucotoxicity, mitochondrial dysfunction, ER stress, activation of the unfolded protein response (UPR) pathway and accumulation of ectopic lipid metabolites.
Immune system
Immune system is a complex network of cells, tissues, and organs. Together they help the body fight infections and other diseases.
When germs such as bacteria or viruses invade your body, they attack and multiply. This is called an infection. The infection causes the disease that makes you sick. Your immune system protects you from the disease by fighting off the germs.
The key primary lymphoid organs of the immune system are the thymus and bone marrow, and secondary lymphatic tissues such as spleen, tonsils, lymph vessels, lymph nodes, adenoids, and skin and liver.
White blood cells are the key players in the immune system. They are made in your bone marrow and are part of the lymphatic system. They move through blood and tissue throughout your body, looking for foreign invaders (microbes) such as bacteria, viruses, parasites and fungi. When they find them, they launch an immune attack.
There are three different types of immunity
Innate immunity (you are born with),
Adaptive immunity (acquired while living when exposed to diseases or by vaccinations) and
Passive immunity (borrowed from other source/person and it lasts for a short time).
How to boost your immunity
Limiting sugar intake.
Physical activity, Vaccinations.
Supplementing with Vitamin D, A, E and C, Zinc, folic acid, selenium, Calcium phosphate.
Polyphenols, green tea, resveratrol, fish oil, Probiotics.
High quality protein intake, curcumin, garlic, cranberries, and broccoli.
Age-related macular degeneration (AMD)
It is a disease that affects a person’s central vision. Risk factors for AMD is age 50 and above and also other factors.
Photoreceptors
Rods are a particular type of photoreceptor, located near the edges of the retina, which are responsible for peripheral and night vision.
Cones are photoreceptors that are located more centrally in the retina and are responsible for day and colour vision.
Lutein and zeaxanthin are carotenoids known for giving vegetables their green and orange colors. Lutein and zeaxanthin play major role in maintaining eye health and preventing macular degeneration.
Lutein is more prominent at the edges of the retina and in the rods, while zeaxanthin is primarily concentrated in the centre of the retina and in the cones.
Lutein is relatively easy to get adequate quantity from food sources. Generally green in colour.
Sources: green leafy vegetables (e.g., kale, spinach, parsley, basil, broccoli, peas and lettuce), green colour capsicum, kiwi fruit, oranges, egg yolk.
Zexanthin is very difficult to get adequate quantity from food sources. You have to search and eat adequate quantity. Generally orange in colour.
Sources: Orange colour capcicum (not yellow), goji berries, egg yolks, orange/yellow corn and mangos.
Probably you have to take such a foods/supplements for 2 years plus.
Carotenoids are fat solubles, one should take the above along with oils/fats.
Hypertension, Periodontal Disease, and Potassium Intake.
Low-potassium intake in the diet mostly accompanied by low dietary fiber intake increases BP as well as periodontal inflammation.
The Role of Nutrition in Periodontal Health.
Potassium, vitamin D, C,A, K, vitamin B complex, w3 fatty acids, and protein.
Longevity and the nutrients.
Longer telomere length, and reductions in protein intake with lower IGF-1 levels, Nicotinamide mononucleotide (NMN), Resveratrol, Vitamin D3, Vitamin K2, spermidine, olive oil, avocados, monounsaturated fats, fruits and vegetables.
Anti aging supplements (for a better skin and to look younger)
Collagen peptides (skins and bones of chicken, cow, pork, and fish), collagen amino acids (Glycine, Proline, Hydroxyproline, lysine, Arginine and alanine), Gelatin, Bone broth, egg whites, complete protein, vitamins C, D3, E; CoQ10, NMN, resveratrol, sulforaphane, zinc, copper, selenium, alpha lipoic acid, NAC, MSM, fisetin, curcumin/turmeric.