Stem cells play a vital role in our bodies, aiding in repair and regeneration of tissues and maintaining our overall health. As we age, the body’s stem cell production slows, making it harder for us to recover from injuries and illnesses. While medical treatments can target stem cell regeneration and often do work miracles, many people do not have the opportunity to get treatment and pay for something that insurance does not cover. So can we do something else to help healing, or maybe prevent things before they happen?
We always need to consider prevention before health issues occurs, although often we don’t realize or take action until after something happens. The good news is that there are some natural ways to stimulate the production and support of stem cells and we can do things like add supplements and vitamins, and make changes to our nutrition, behavior and lifestyle to support and even regenerate them.
As we age, the body’s ability to repair and regenerate tissues declines due to a reduction in the functional capacity of stem cells. These live in special environments called niches which send signals that control their actions, such as proliferation, differentiation, or remaining inactive. In older people these responses are significantly slower, leading to delayed tissue repair.
Overall, aging reduces stem cells’ self-renewal and differentiation abilities, resulting in fewer, less potent cells that exhibit signs of aging. In addition, diseases such as osteoporosis, cardiovascular disease, diabetes and arthritis also negatively impact the stem cells. However, we can still slow down the aging process, and research on aged mice has shown that their stem cell function can be restored by exposure to factors found in the blood of younger mice, which support tissue regeneration.
We all know that regular exercise can improve almost every health marker, and it also plays a key role in stem cell support and regeneration. Types of exercise and frequency are also important. Resistance training and weightlifting promote the production of muscle stem cells (satellite cells) which aid in muscle repair and growth, while aerobic activities such as running, cycling and swimming increase blood flow and oxygen delivery, which enhances the environment for stem cells. Studies have shown that regular aerobic exercise can increase stem cell proliferation and mobilization, especially in muscle tissues.
A diet rich in certain nutrients can also help maintain and support stem cells, especially foods that are high in antioxidants, vitamins and anti-inflammatory properties.
Many berries are rich in antioxidants which help combat oxidative stress that can damage cells, including stem cells. Studies have shown that compounds in blueberries, such as pterostilbene, can activate pathways involved in cell regeneration, particularly in the brain and heart.
Green tea is known for its high levels of epigallocatechin gallate (EGCG), a powerful antioxidant that can support cellular health and stem cells, particularly in the brain.
Fatty fish, such as salmon and mackerel, contain high amounts of omega-3 fatty acids which can help reduce inflammation and promote a healthy environment for stem cells, particularly in the nervous system.
Cruciferous vegetables including broccoli, kale and Brussels sprouts contain sulforaphane, a compound known to boost cellular resilience and support stem cell activity by enhancing antioxidant defenses.
Drinking enough water helps your body with detoxification and supports cellular functions, allowing stem cells to move freely and efficiently through the body. On the other hand, exposure to toxins like pollutants, chemicals in processed foods, and heavy metals can impair stem cell function and damage existing cells.
Finally, sleep is the time for cellular repair and regeneration, including stem cells. During sleep the body releases growth factors that stimulate tissue repair as well as the production of melatonin, a hormone that not only regulates sleep-wake cycles but also has antioxidant properties that protect stem cells from damage.
And chronic stress also negatively affects the body in various ways, including reducing the effectiveness of stem cells. When we experience stress the body releases cortisol, a hormone that can suppress stem cell function and regeneration. Taking time for yourself might include meditating, breath work or social connection to lower stress levels and support the body’s natural regenerative processes.
All of the these factors can improve not just stem cell production but also help rejuvenate your body and mind. When we prioritize a healthy lifestyle with good nutrition, regular exercise, quality sleep and stress reduction, we give the body the power to heal itself. Of course, this does not replace medical stem cell treatment, but can still support the body’s own regenerative processes, promoting overall health and potentially slowing age-related decline.
In the next part of this series we will look at beneficial supplements, vitamins and lab tests.
References:
National Library of Medicine. “The Maintenance of Telomere Length in CD28+ T Cells During T Lymphocyte Stimulation”. https://pmc.ncbi.nlm.nih.gov/articles/PMC5533788/
National Library of Medicine. “Assessing public health burden associated with exposure to ambient black carbon in the United States”. https://pmc.ncbi.nlm.nih.gov/articles/PMC4761114/
National Library of Medicine. “Strategies to improve regenerative potential of mesenchymal stem cells”. https://pmc.ncbi.nlm.nih.gov/articles/PMC8727227/
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Moylan, J. S., & Reid, M. B. (2007). “Oxidative stress, chronic disease, and muscle wasting.” *Muscle & Nerve*, 35(4), 411-429.
El-Agamy, D. S., et al. (2018). “Omega-3 fatty acids attenuate brain inflammation and oxidative stress induced by dimethylhydrazine in rats.” *Environmental Science and Pollution Research*, 25(6), 5330-5341.
Myzak, M. C., et al. (2006). “Sulforaphane retards the growth of human PC-3 xenografts and inhibits HDAC activity in human subjects.” *Experimental Biology and Medicine*, 231(5), 634-640.
Safdar, A., et al. (2011). “Endurance exercise rescues progeroid aging and induces systemic mitochondrial rejuvenation in mtDNA mutator mice.” *Proceedings of the National Academy of Sciences*, 108(10), 4135-4140.
Egner, I. M., et al. (2016). “Satellite cell depletion prevents fiber hypertrophy in skeletal muscle.” *Development*, 143(16), 2898-2906.
Manchester, L. C., et al. (2017). “Melatonin: an overlooked antioxidant.” *Redox Biology*, 11, 486-489.
Tudor, M., et al. (2015). “Sleep deprivation impairs hippocampal stem cell proliferation.” *Nature Communications*, 6, 8768.
Uchino, B. N., et al. (2012). “The relationship between social support and physiological processes: a review with emphasis on underlying mechanisms and implications for health.” *Psychological Bulletin*, 138(4), 862-897.
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
