How to Stimulate and Activate Stem Cells Naturally (2024 Edition)
What are stem cells?
Stem cells are a type of cell that has the potential to develop into different cell types in the body. Because of this, these types of cells can serve as a repair system and theoretically divide without limit to replenish other cells for as long as you are alive.In theory, the best scenario would be to increase the quantity of stem cells while we are young and then use them to keep our heart, joints, brain, and other parts of our body healthy as we age.
Intermittent and Extended Fasting
Fasting is another great way to achieve ketosis and also activate your stem cells. Fasting stimulates a process called autophagy, which means self-eating. During the autophagy process the body recycles its own cellular components to make new healthier cells. This mechanism of self-renewal is also associated with the development of stem cells.
According to a 2015 study, prolonged fasting may support stem cell-based regeneration and cellular renewal and reverse immunosuppression. According to a 2018 study, even a 24-hour fast can boost stem cell regeneration.
Extended fasting can last for a few days to several weeks when you are not consuming anything else but water and perhaps certain liquids, such as herbal tea. Intermittent fasting cycles between periods of fasting and eating within one day. Most people find the most benefit when fasting for 16 hours and leaving an 8-hour eating window.
Get Into Ketosis
Under regular circumstances, your body gets its energy from glucose (sugar) through carbohydrate-rich foods you consume. However, if you are fasting, following a low-carb ketogenic diet, or experiencing glucose deficit for any other reason, your body will learn to rely on and get energy from the fat you consume and stored fat.
This is when you experience ketosis, a metabolic state in which your body gets most of its energy from fat. Ketosis has many benefits. For example, according to a 2018 study, a ketogenic diet can improve your cognition.
A 2019 diet also found that ketosis helps to achieve intestinal stem cell homeostasis and adaptation allowing self-renewal in your body. You don’t have to be in ketosis all the time to get these benefits.
If you aim to get into nutritional ketosis a few times a year for a few weeks or so at a time, you can drive up stem cell production during that window.
Regular Movement and Exercise
Exercise is critical for your health and well-being. According to a 2008 review, exercise helps the activation, mobilization, and differentiation of various types of stem cells, as well as tissue regeneration and function. We recommend that you exercise 5 days a week for 20 to 30 minutes at least.
Try a mix of cardiovascular, strength- and resistance training, and low impact exercise. Stay active throughout the day by taking regular walks, playing with your kids or pets, stretching regularly, taking the stairs, opting for walking or biking instead of driving when possible, taking breaks during work for a quick stretch, going for hikes, gardening, and dancing to your favorite song.
Prioritize Good Sleep
Sleep is one of your basic human needs. A 2018 study found that sleep helps the regeneration capacity of stem cells and tissue regeneration. Make sure to get 7 to 9 hours of sleep a night. Go to bed and wake up around the same time every day to support your circadian rhythms.
Avoid electronics, foods, stress, caffeine, and alcohol in the evening. Develop an evening routine and engage in relaxing activities. Make sure that your bedroom is a peaceful, comfortable, and sleep-promoting sanctuary (28).
Avoid Harmful Medications
Medications, including non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, corticosteroids, and immune-suppressants, can be harmful to your body. Most come with unwanted side-effects. They may interrupt your gut flora, which leads to inflammation, reduces regeneration, and increases the risk of disease.
While in certain cases, medications may be appropriate or necessary, in most situations, there are usually better solutions. Working with a functional medicine doctor, like myself, can help you uncover the root cause of your symptoms and find natural solutions without medication. If you are on any medications, don’t just stop it, but work closely with a doctor to reduce or stop medication use in a safe way under medical guidance and supervision.
Polyphenolic Compounds
Research has shown that polyphenolic compounds may also help to activate your stem cells. They do this by controlling the activation of inflammatory cytokines, reducing oxidative stress and apoptosis, turning on autophagy, protecting and enhancing mitochondrial function and regulating migration and differentiation of stem cells (29).
While there are many polphenols the ones that are most well studied include resveratrol, quercetin, EGCG and curcumin. Here are the studies that support these nutrients to enhance self healing in the body.
Resveratrol
Resveratrol is a natural polyphenol and antioxidant found in the skin of grapes. According to a 2019 study, resveratrol may help the survival, self-renewal, lineage commitment, and anti-aging effects of stem cells.
According to a 2014 study, resveratrol taken only for thee weeks may increase the frequency and total numbers of normal bone marrow hematopoietic stem cells (HSC) in the body. Using a resveratrol supplement may help to improve your health (30, 31).
Quercetin
Quercetin is a powerful flavonoid found in various plants and food. According to a 2017 rat research, quercetin may help the differentiation of bone marrow mesenchymal stem cells into β-cells.
A 2018 study found similar results, that quercetin may help bone marrow mesenchymal stem cell (BMSC) differentiation in mice. Supplementing with quercetin is a great way to support your health (32, 33).
Curcumin
Curcumin is the active compound of the spice turmeric. It is full of anti-inflammatory and anti-microbial properties. According to a 2008 study, curcumin helps adult hippocampal neurogenesis and promotes neural plasticity and repair. A 2019 study has found that curcumin helps the differentiation of stem cells (34, 35).
To experience the benefits of curcumin, it is a great idea to add turmeric to your soups, stews, vegetable dishes, curries, smoothies, juices, and dressings, and to sip on turmeric tea regularly. Additionally, taking a curcumin supplement is a great way to boost your health.
Use Red Light Therapy
Red light therapy (RLT) is a powerful therapeutic technique and an alternative healing method. It uses red low-level wavelengths of light for a variety of therapeutic purposes. It may help with wound healing, scars, and other skin issues, inflammation, pain, hair growth, and sleep quality. According to a 2007 rat study, red light therapy may support mesenchymal cell differentiation.
According to a 2014 study’s experimental findings, 660 nm red light therapy may help the migration of bone marrow mesenchymal stem cells, increase cell transportation in hypoxic-ischemic brain damage treatment.
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