Stem Cell Regeneration: Five Ways to Boost

Stem cells dwindle every year, but the body can boost and replenish their numbers. 13 men in their 70s achieved a 76% increase in muscle stem cells after just 12 weeks of training. Did they take performance-enhancing drugs? Do the results seem too good to be true?

What Unique Cells Do

Stem cells are the jack-of-all-trades of the body. Unlike other cells that have a specific function and lifespan, stem cells can transform into different types of cells. It's thanks to them we keep our blood, skin, gut lining, and muscle. But why doesn't everyone know this? Blood stem cells are most well known in the public imagination. They move through your body's bloodstream to regenerate tissues. As you age, your body produces fewer of them. More than that, as our supply of stem cells decreases, our tissues are slower to repair themselves.

How a Multi-Faceted Fast Can Be A Part of Cell Maintenance

As our bodies age, the number of new cells decreases. When this happens, repair slows down. Muscles can get weaker. The thought of a weaker body has many people looking for ways to help regenerate these cells. Turning to current research, we find a few solid paths to regeneration. Muscles keep their own stem cells, the study showed. It suggests that lifting heavy weights can increase that number. Among older men, 13 who trained for 12 weeks had 70% more new muscle fibers. Other forms of exercise can impact the body, too. Endurance exercise doesn't build up muscle stem cells. Instead, it releases them from the bone marrow and into our bloodstream. The body can also push cells into self-renewal. It does this with a fast. Studies suggest that a short period without food can make dormant blood stem cells switch into self-renewal. Eating again rebuilds the pool. Is it a good idea to go any further than this with a fast? Not necessarily. The pool can be exhausted if pushed too far, which can be dangerous. Speak with a health professional before attempting a fast. Vices like alcohol and cigarettes are known to slow down regeneration, too. Acetaldehyde is the result of the liver breaking down alcohol. It is a known carcinogen that can be quite harmful in large doses. Smoking inhibits the marrow's ability to release stem cells.

Bone Marrow and Heart Rate

For starters, lifting weights can help muscles grow from the outside. They create a stem cell reserve within the muscle itself. It's not only older men who benefit from this. It appears that lifting weights can increase a number of new muscle fibers overall, which helps with repair. Some studies have shown that endurance exercise—like running—can increase the number of cells in the bloodstream, which can help with repair. The caveat is that it releases them from the bone marrow. It's not a bad thing. It's just not as helpful as increasing the number of new cells overall.

Circulation and Sleep

When the body is sleeping, it releases stem cells into the bloodstream. Interestingly, the number doesn't stay constant. It rises and falls based on your body clock. If that rhythm is disrupted, the cells aren't released on the right schedule. It’s a reminder of how important a regular sleep schedule is.

Alcohol, Smoking, and Regeneration

Smoking has been known to cut the marrow's ability to release stem cells. Alcohol, too, can turn into acetaldehyde. It damages the DNA inside blood stem cells. This can affect the overall number of new cells available.

Fasting

In addition to a regular sleep schedule, fasting can play a role in cellular regeneration. As stated earlier, if the fast goes on for too long, it can exhaust the pool. This can be detrimental to the body. Make sure that you're in proper health before attempting any fasting regimen.

Cell Regeneration in Action

If you want to help regenerate those cells and help with repair, there are a few things you can do. Here are some tips for replenishing and promoting stem cell production.

• Lift heavy: Resistance training is the only thing that makes new stem cells. This doesn't mean you need to become a bodybuilder, but a few minutes of heavy squats or lunges a few times a week can make a difference.
• Move often: Any activity that gets your heart rate up can help release stem cells from your bone marrow. That could be walking, biking, or swimming.
• Sleep well: Aim for 7 to 9 hours a night, and try to go to bed and get up at the same time every day. This helps keep your body clock in sync and your stem cell production on schedule.
• Avoid toxins: Limit alcohol and don't smoke. Both can damage stem cells and inhibit their production.
• Fast occasionally: Going without food for a while can provoke stem cells to reproduce. But be careful not to overdo it.

Powerful Potential of Bone Marrow

In summary, you can help your body keep its reserves of stem cells with a carefully curated lifestyle. Just a few days a week of heavy lifting could go a long way. That goes for both the young and aging. Even as you age, regenerative medicine can keep up as long as you keep it in mind.