by Dr Simona Pop
There is no proven way to create and maintain healthy stem cells, but following good healthy habits may help.
• Diet
Eat a healthy, balanced diet that includes foods rich in polyphenols, like berries, turmeric, and green tea, as well as anti-inflammatory foods like tomatoes, olive oil, and leafy greens. You can also increase your intake of vitamins C and D3 and natural antioxidants.
Cruciferous veggies: Cauliflower, broccoli, kale, cabbage, bok choy, garden cress, and Brussels sprouts are some of the best foods for stem cell growth. These veggies have lots of the sulforaphane compound, which boots enzymes in the liver that combat harmful contaminants we may digest or take in.
• Exercise
Regular physical activity, especially aerobic exercise, can help stem cells become bone instead of fat. Aim for 150 minutes of aerobic activity per week. An active lifestyle with lots of exercise increases the body’s circulating stem cells. Frequently playing sports or going to the gym has dozens of positive effects on the cardiovascular and respiratory systems.
• Sleep
Get enough quality sleep to support stem cell health and production.
• Stress reduction
Try relaxation techniques like meditation, yoga, or deep breathing to help protect stem cells.
• Avoid harmful substances
Stop smoking and reduce alcohol consumption. You can also try to eat organic foods to reduce your exposure to pesticides, which can harm stem cells.
• Supplements
Take supplements like omega-3 fatty acids, Vitamin C and D3, and resveratrol to support stem cell growth and activity.
• Vitamins
Vitamin B12 is a water-soluble vitamin that plays a crucial role in DNA synthesis, nerve function, and red blood cell production. Recent studies have shown that vitamin B12 can enhance stem cell function and differentiation.
• Intermittent fasting
Fasting for at least 24–48 hours can promote stem cells. To see any cellular benefits, one must fast for at least 24 – 48 hours. During fasting, a person should not consume calories but may continuously drink water, caffeine-free coffee, or tea to remain hydrated. One should always consult their doctor before starting a fasting program.
• Mild heat shock
Exposure to mild heat can increase the regenerative potential of adult stem cells.
• Tobacco
Do not smoke or use tobacco. Tobacco is a known carcinogen that damages cells and increases cancer risk.
• Alcohol
If you drink beverages containing alcohol, limit how much you drink. The American Cancer Society guidelines state that people who choose to drink alcohol should limit their intake to no more than two drinks per day for men and one drink per day for women.
• Ultraviolet light
Protect your skin from ultraviolet light from the sun or tanning beds. Ultraviolet light is another known carcinogen.
• Vaccines
Talk to your healthcare provider about vaccines to protect you from viruses.
• Manage your stress
Stress takes a toll on your body. Activities such as exercise or meditation can help relieve stress.
• Herbs which increase stem cells
You may have read that taking certain herbs like Ginseng, Walnut meat, Epimedium herbs, and Curcumin may boost stem cell health or stem cell numbers.
