I had the pleasure of co-presenting a Regenerative Medicine lecture at the annual conference of the Academy of Integrative Health & Medicine (AIHM) in San Diego. Together with Dr. Marco Quarta (Stanford University and Rubedo Life Sciences) we demystified the knowns & unknowns behind healing and regeneration, clarified the treatments we have today, reviewed current literature (ex. regenerative medicine for knee arthritis, tennis elbow, degenerative disc disease), and presented investigational treatments that are coming down the pipeline, such as muscle regeneration. We also emphasized the importance of nutrition, exercise, diet and supplements, which was a shared theme throughout many presenters. These tips are not only important to enhance your stem cells but also to prevent age-related disease processes.
<INFLAMMAGING>
“Inflamm-aging” = inflammation + aging. As we get older, we accumulate cells which cause a pro-inflammatory state in our bodies. Our western diets are conducive to inflammation. Inactivity and obesity increase the risk for type 2 diabetes, where you become less sensitive to insulin, also leading to inflammation. This is a vicious cycle as more inflammation leads to more insulin resistance, leading to even more inflammation. Inflammation causes pain and other age-related diseases.
<DIET>
PLANT-BASED DIET: Research is now showing that this lots of vegetables, and low on carbs and red meats is the way to go. Using plant-based diets, diabetic patients can even reduce insulin requirements in less than 1 week. I’m an omnivore, so I know that changing over for some people is difficult. You can even consider being 5/7th vegetarian (ie. Choose 2 days out of 7 to eat meat). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
POLYPHENOLS: Polyphenols micronutrients we get from plants. They are known for their anti-oxidant and anti-inflammatory properties, having anti-aging properties. Long term consumption of diets rich in plant polyphenols offer protection against development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases. Here are some easy ones to remember: apples, broccoli, spinach. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/.
MINDFUL EATING: leads to less consumption, less inflammation. Observe, savor, in-the-moment, non-judgement www.eatingmindfully.com
ANTI-INFLAMMATORY FOODS: “The best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator”. Example – take out: soda, red meat, french fries. Add: tomatoes, green leafy vegetables, nuts.https://www.health.harvard.edu/…/foods-that-fight-inflammat…
<SUPPLEMENTS>
MAGNESIUM: most people are low in magnesium, which has been correlated to systemic inflammation, headaches (migraines). Excellent for patients with headache pain or insomnia and good for muscle relaxation. Used in the pre-operative setting, patients have been noted to require less pain medications after surgery. Side effect: diarrhea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
VITAMIN C: known for anti-oxidant, anti-inflammatory properties. Literature, though sparse, has shown its efficacy for complex regional pain syndrome, rheumatoid arthritis, herpetic neuralgia. A meta-analysis showed its efficacy on reducing systemic inflammation https://www.ncbi.nlm.nih.gov/pubmed/30332942
TURMERIC WITH BLACK PEPPER: Curcuminoids are components of turmeric, which include mainly curcumin. A systematic literature review endorsed its safety. Although the mechanism is unclear, it has been shown to be helpful for patients with: arthritis, heartburn, joint pain, Crohn’s disease and ulcerative colitis, post dental procedure pain. I spoke to an Ayurvedic practitioner who feels this should be taken medicinally, not regularly. https://www.ncbi.nlm.nih.gov/pubmed/29908031, https://www.ncbi.nlm.nih.gov/pubmed/30195871, https://www.ncbi.nlm.nih.gov/pubmed/29722036
VITAMIN B COMPLEX: Different B vitamins have different function. B12 (found in meat) essential for your nervous system to function. Other B vitamins are essential for cell growth, cell production, creation of neurotransmitters.
OMEGA 3: We still don’t fully understand how omega-3 fatty acids affect our cells, but we do know that it can dampen inflammatory reactions. You can always get this thru food: walnuts, flax seeds, hemp seed, and chia seeds. Omega 3 derived from algae is not as concentrated as Omega 3 derived from fish oil. Most Americans have are high in Omega 6. The balance between 3-6-9 is key. https://www.drweil.com/…/vit…/balancing-omega-3-and-omega-6/
OTHERS TO CONSIDER: NAD, Collagen, CoQ10, Zinc, Folate, Calcium, Collagen
A special shout out to some of my recent patients: 1) Elimination diet resulted in significantly reduced migraines and weight loss; 2) Change plant-based diet lead to better sugar control, weight loss, more energy; 3) Adding supplements (turmeric, Vit C) to a healthy diet resulted in decreased joint pains; 4) Magnesium at night time promoted better sleep, less anxiety and generalized pain.
Today is a new day. Try incorporating *just one* change, even if it’s not dietary!