8 Subcellular Pathologies that Contribute to Metabolic Diseases and Aging

The human body is a complex machine, and health depends on balance at the cellular level. When this balance is disturbed, subcellular pathologies arise that accelerate aging and contribute to metabolic diseases. In this article, we explore 8 of these pathologies, how physical exercise helps combat some of them, and the importance of following the trilogy: eat well, train well, and sleep well .

The 8 Main Subcellular Pathologies

1. Glycation
   • Glycation occurs when sugar molecules bind to proteins or lipids, compromising their function.
   • Contributes to cellular aging, insulin resistance and cardiovascular disease.
   • Main cause : Diets rich in sugars and refined carbohydrates.
2. Oxidative Stress
   • It occurs when there is an excess of free radicals, unstable molecules that damage DNA, proteins and cell membranes.
   • It is associated with metabolic diseases, premature aging and cancer.
   • Key factor : Lack of antioxidants in the diet and exposure to pollutants.
3. Mitochondrial Dysfunction
   • Mitochondria produce energy for cells. When they do not function properly, the body loses energy efficiency.
   • It results in chronic fatigue, metabolic and neurodegenerative diseases.
   • Physical exercise helps : Improves mitochondrial function, increasing cellular energy production.
4. Insulin Resistance
   • It occurs when cells lose their ability to respond to insulin, leading to high blood glucose levels.
   • Contributes to type 2 diabetes, obesity and cardiovascular disease.
   • Physical exercise helps : Increases insulin sensitivity, facilitating glucose absorption.
5. Membrane instability
   • The cell membrane controls the transport of nutrients and waste. When unstable, cellular communication is compromised.
   • Contributes to metabolic dysfunctions and aging.
   • Key factor : Diets low in essential fatty acids and antioxidants.
6. Chronic Inflammation
   • Persistent inflammation at the cellular level promotes aging and diseases such as atherosclerosis and arthritis.
   • Physical exercise helps : Reduces inflammatory markers and promotes a healthy cellular environment.
7. Deficient Methylation
   • Methylation is a process that regulates gene expression. When compromised, it can cause mutations and premature aging.
   • Main cause : Lack of nutrients such as folate, vitamin B12 and choline.
8. Deficient Autophagy
   • Autophagy is the process of cellular recycling. When it fails, toxic waste builds up and damages cells.
   • Physical exercise helps : It stimulates autophagy, promoting cell renewal.

How Does Physical Exercise Help?

Although exercise cannot resolve all subcellular pathologies, it is effective in 4 of them:

1. Mitochondrial Dysfunction : Physical activity increases the production of new mitochondria and improves the efficiency of existing ones.
2. Insulin Resistance : Strength training and cardiovascular exercise increase insulin sensitivity.
3. Inflammation : Regular exercise reduces inflammatory markers such as interleukin-6 and C-reactive protein.
4. Autophagy : Intense workouts, combined with periods of controlled fasting, can stimulate this process.

The Health Trilogy: Eat Well, Train Well, Sleep Well

To combat these subcellular pathologies, it is essential to adopt an integrated approach.

1. Eat Well

• Antioxidants : Fruits and vegetables (blueberries, spinach) neutralize free radicals.
• Healthy Fats : Fatty fish, nuts and seeds strengthen cell membranes.
• Quality Proteins : Support cell renewal and autophagy.
• Sugar Reduction : Prevents glycation and stabilizes insulin levels.

• Aerobic : Improves mitochondrial function and reduces oxidative stress.
• Strength Training : Stimulates insulin sensitivity and cellular recycling.
• Regularity : The impact of exercise is cumulative and enhances metabolic effects.

3. Sleep Well

• During sleep, the body carries out essential cellular repairs.
• Promotes hormonal balance and reduces oxidative stress and inflammation.
• Tips : Prioritize 7-9 hours of sleep per night, avoid screens before bed and maintain a regular routine.

Conclusion

Subcellular pathologies underlie many metabolic diseases and aging, but their effects can be countered through healthy habits. The trilogy of eating well, training well, and sleeping well is key to optimizing cellular function and promoting a longer, healthier life.

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