Want to know the secret to feeling truly alive? It all starts with your cells. When they thrive, you thrive. Many people suffer from exhaustion, often tied to cellular health. When cells are happy, individuals feel amazing, but with toxins and inflammation lurking in the modern environment, cellular health can take a hit. The good news is that effective strategies can boost cellular regeneration and transform energy levels!
Cellular health focuses on keeping cells as healthy as possible. Every part of the cell needs to function well for optimal health to be achieved. Aging is a natural process that everyone experiences, but the rate at which you age depends on your cellular health and the amount of cellular damage you experience throughout your life.
One easy way to protect cellular health is through diet. The foods you choose to consume can promote inflammation and oxidative stress in your body or provide nourishment to your cells to combat these processes.
Understanding Cellular Health
It is easy to overlook cellular health. Most practitioners look at outward signs of health; however, when you address the cellular level, you can slow aging, prevent infections and diseases, manage severe health conditions, reduce fatigue, and more. Often in the clinic, we discuss with patients that most diagnoses come back to similar treatment needs. Namely, to heal the body on a cellular level; whether you have an autoimmune disease, infection, neurodegenerative disease, Lyme disease, or simply looking to optimize the way you feel and function, it comes down to the same principles.
Your body is made up of millions of cells, after all. The health of your body’s cells determines the health of all other bodily systems. Every part of the cell needs to function well for optimal health to be achieved.
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Oxidative stress occurs when there are more reactive oxygen species (ROS) than antioxidant defenses in your body. When ROS outpace antioxidants, they continue to increase and damage your cells. Inflammation occurs when your body’s immune system reacts to a foreign invader. It is a critical part of the healing process.
Key Principles of a Cellular Health Diet
To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric. How do they help? Don't try to suddenly switch to a new eating style. "Start by slowly making changes so that these become more of a lifestyle shift rather than 'going on a diet,'" Moore says. Apply that approach to each meal. For breakfast, you might have a fruit smoothie or oatmeal with a few berries; for lunch, a salad of dark leafy greens with colorful vegetables topped with beans, nuts, and seeds; for dinner, a lean protein and more colorful vegetables, with fruit for dessert.
A cellular health diet emphasizes the following key principles:
Prioritize Whole, Unprocessed Foods: Eating foods that are from nature provides us with all the nutrients, fiber, water, and vitality in perfect balance. Our bodies function most efficiently on unaltered or unrefined foods. Whole foods include vegetables, fruits, herbs, nuts, seeds, legumes, grains, sprouts, grasses, sea vegetables, and unprocessed animal protein.
Reduce or Eliminate Common Allergens: While many foods today can cause sensitivities, the most common allergens include gluten, dairy, soy, corn, and peanuts.
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Limit Processed Sugar: Processed sugar lacks nutrients, contributes to blood sugar problems (insulin resistance), suppresses the immune system, and promotes chronic inflammation. Natural unprocessed sweeteners, such as honey, maple syrup, and dates are healthier choices.
Choose Healthy Fats: Healthy fats are essential for brain and skin health, cell membrane integrity, and hormone production. Choose healthy, unprocessed fats from avocado, coconut, olives, raw nuts and seeds, and cold-water fish (salmon). Use butter, ghee, or avocado oil in small amounts for cooking.
Consume Abundant Vegetables and Fruits: Most vegetables and fruits contain vitamins, minerals, phytonutrients (biologically active compounds), fiber, and water. Choose organic, local produce whenever possible, or consider growing your own.
Animal Protein from Humanely Raised Animals: Choose organic poultry, pastured eggs, grass-fed beef, and wild-caught seafood.
Foods to Support Cellular Health
So, what are the best foods for cellular health if diet can support your body’s cells? However, dietary sources are the best way to consume the minerals, vitamins, and antioxidants needed for cellular health. You will improve your cellular health by taking supplements and choosing the right nutrition plan.
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Leafy Greens: Leafy greens, including kale, spinach, arugula, mustard greens, and Swiss chard, are packed with nutrients that decrease inflammation and enhance immune function. Besides that, leafy greens are also high in vitamin C, magnesium, folate, and vitamin A. These vitamins and minerals are all essential for immune function and overall health.
Eggs: Eggs are a low-cost and nutrient-dense whole food and one of the best foods for cellular health. Bioactive components in eggs affect pro- and anti-inflammatory pathways that play a role in the pathophysiology of diseases. Further, eggs contain vitamins A and B12, zinc, iron, and selenium, all of which play vital roles in immune function and, thus, cellular health. The quality of the eggs does matter. Factory farmed eggs tend to be lower in these essential vitamins and nutrients.
Omega-3 Fatty Acids: Omega-3 fatty acids are excellent sources of healthy fats for your cells. They also may promote wound healing, enhance immune response, and reduce inflammation.
Nuts and Seeds: Some of the best foods for cellular health are also the easiest to eat! Nuts and seeds are great on-the-go snacks and are also good sources of zinc, vitamin E, manganese, and magnesium. From a digestive perspective, most individuals will digest nuts and seeds easiest if they have been pre soaked in water to break down some of their lectins and oxalates.
Cruciferous Vegetables: Broccoli and other cruciferous vegetables are full of antioxidants that support cellular health. In fact, broccoli sprouts contain an antioxidant compound called sulforaphane.
Turmeric: One of the best spices for cellular health is turmeric.
Berries: Among the best foods for cellular health are berries. Berries contain phytonutrients called anthocyanins. They are an important nutrient for longevity due to their antioxidant activity and their ability to fight inflammation, improve cognitive function, and support heart health.
The Regenerative Health Diet
At Sonoran University of Health Sciences, we recognize that nutrition plays a powerful role in overall well-being, particularly when it comes to supporting tissue repair and reducing inflammation. One dietary approach that aligns with these goals is the Regenerative Health Diet - a versatile, anti-inflammatory framework designed to optimize connective tissue repair and enhance quality of life.
The Regenerative Health Diet developed by Dr. Mareshah Dunning, one of our Staff Physician at the Neil Riordan Center for Regenerative Medicine, who focuses on treating pain holistically with regenerative medicine.
Key Principles of the Regenerative Health Diet
- High-Quality Protein: Adequate protein intake is essential for maintaining and repairing connective tissues such as muscles, tendons, and ligaments. Prioritizing wild-caught fish, grass-fed meats, and other nutrient-dense protein sources ensures the body has the building blocks it needs for optimal healing.
- Anti-Inflammatory Focus: The diet encourages foods that are naturally rich in antioxidants and nutrients known to reduce inflammation, such as omega-3 fatty acids, colorful fruits and vegetables, and herbs and spices with anti-inflammatory properties.
- Micronutrient Support: Key vitamins and minerals - such as vitamins A, C, D, and K, along with copper, zinc, magnesium, sulfur, and silica - are emphasized to enhance tissue repair and overall cellular health.
- Glycosaminoglycans (GAGs): These important compounds, found in bone broth, shellfish, and connective tissue-rich cuts of meat, are critical for joint health, skin elasticity, and cartilage repair. Incorporating foods rich in GAGs can provide the body with essential building blocks for connective tissue strength and resilience.
- Hydration: Proper hydration is fundamental to maintaining healthy connective tissue. Water plays a crucial role in nutrient transport, waste removal, and maintaining the elasticity and flexibility of tissues.
The Sanoviv Diet
At Sanoviv, we practice the highest possible level of cellular nutrition to help restore health and wellness for our guests. Dr. The Sanoviv diet is a whole-food, healing diet that promotes optimal cellular nutrition. It eliminates common food allergens, processed sugars, toxic fats, additives, preservatives, caffeine, and alcohol.
The Sanoviv diet includes abundant raw and lightly cooked vegetables (many from our garden), green juices, wheatgrass, fermented vegetables, sprouts, legumes, nuts and nut milk, seeds, and some gluten-free whole grains. It includes fruit since it’s essential to health yet, it’s low-glycemic and ideal for managing blood sugar disorders. The only natural sweeteners used minimally are dates, figs, and honey. The Sanoviv diet includes delicious, nutrient-dense, satisfying foods designed by our chefs and nutritionists. It naturally nourishes your body, reduces inflammation, enhances immune function, balances blood sugar, detoxifies, and revitalizes.
We believe in a variety of whole foods as the foundation of a healthy diet. Eating foods that are from nature provides us with all the nutrients, fiber, water, and vitality in perfect balance. Our bodies function most efficiently on unaltered or unrefined foods. Whole foods include vegetables, fruits, herbs, nuts, seeds, legumes, grains, sprouts, grasses, sea vegetables, and unprocessed animal protein (see “animal protein” below).
We believe in food as information. Food serves as nourishment and, in nature, is a signaling substance. With all its nutrients, enzymes, and vitality, food sends signals to our cells, telling our genes how to express themselves. Every time we eat, the food tells our cells which genes to turn on or off (or how to behave). This process is most active within two hours after eating. So, the next time you eat a food item, whether healthy or not, consider what instructions you just gave to your cells.
We believe in periods of cleansing and detoxification. There is a difference between a cleansing diet and a nourishing diet. A cleansing diet is part of the detoxification process. Usually, it includes a period of whole food, vegetable, and juice-based food consumption designed to boost nutrition and eliminate toxins. Some cleansing diets contain all liquids intended to rest the digestive system. A nourishing diet helps you maintain good health for life.
We believe in the power of juicing. Wheatgrass and fresh green vegetable juices concentrate nutrition into a readily absorbable form. One ten-ounce glass of green juice contains about 12-15 servings of vegetables, nutrients, and living enzymes.
We believe animal protein nourishes us but should come from humanely raised animals fed their natural diets. Suppose an animal eats an unhealthy diet, comprised mainly of GMO grains filled with chemicals, pesticides, antibiotics, and hormones. In that case, these unhealthy substances become concentrated in animal food products. Likewise, animals confined to small cages in very close quarters are physically stressed and often sick with various bacterial and viral illnesses affecting the food quality. Choose organic poultry, pastured eggs, grass-fed beef, and wild-caught seafood.
We believe that ancestral heritage plays a role in dietary choices. Based on the work of Weston A. Price, a traditional diet of foods consumed by your cultural ancestors should be considered for optimal health and cellular nutrition. Traditional diets varied widely in macronutrient (proteins, fats, carbohydrates) composition and food choices, yet they kept traditional people healthy.
Intermittent Fasting and Autophagy
Autophagy, or “self-eating,” removes worn-out components and supports healthy cell growth. Certain foods and lifestyle habits may support autophagy, while others might interfere with it. Autophagy is one of the body’s natural processes for cleaning out old or damaged cell parts. It helps maintain cellular health by breaking down waste and recycling it into useful energy and materials.
During autophagy, the body initiates a natural process to remove and recycle damaged cellular components. These autophagosomes then fuse with lysosomes-special compartments in your cells filled with enzymes that break down waste. Intermittent fasting, high-intensity interval training, and caloric restriction are common ways to initiate autophagy.
Certain foods and drinks don’t interfere with the autophagy process. Some foods and drinks won’t interrupt autophagy and can be safely consumed during fasting. Certain dietary patterns, such as ketogenic, low-carbohydrate, and high-fat diets, may influence factors like insulin levels and inflammation, which are associated with autophagy.
Choosing the right foods can promote autophagy and keep your cellular components working well. Certain foods help your body activate autophagy by reducing inflammation, fighting stress, and supporting cellular functions. Diets high in sugary snacks and processed foods can lead to increased blood sugar and insulin levels, factors that may influence autophagy.
Fasting gives your body a break from constant eating, lowering insulin levels and encouraging energy-burning. It also reduces overall calorie intake, helping the body tap into stored fat. This shift helps support weight loss over time.
Autophagy helps clean out damaged cell parts, like misfolded proteins, by breaking them down into useful pieces that the body can reuse. This process supports energy and repair.
Plant-based eaters can still benefit from an autophagy diet by focusing on the right foods. Use healthy fats like olive oil and avocado. Add fermented veggies like kimchi and sip fasting-safe drinks such as herbal and green tea. Plant proteins and polyphenol-rich foods can help support cellular renewal without raising insulin levels too much.
The Fasting Mimicking Diet (FMD)
The Fasting Mimicking Diet (FMD) is a dietary approach intended to replicate the benefits of intermittent fasting without the total food abstinence associated with traditional fasting.
The FMD is primarily plant-based and designed to produce fasting-like effects in the body by targeting blood glucose, ketone levels, and other biological markers. Unlike traditional fasting, which restricts almost all eating and drinking with the exception of water and certain other liquids, the FMD permits a limited intake of specific nutrients to sustain the body. The diet is often set up in cycles - such as five consecutive days per month over three months.
The diet focuses on a macronutrient ratio of approximately 10% protein, 45% fat, and 45% carbohydrates. Generally, individuals consume around 40%-50% of their usual calorie intake on the first day, then reduce to 10%-20% for the next four days.
Health Benefits of the FMD
In recent studies, the FMD has shown promising results in weight management, metabolic health, and chronic disease risk reduction. Documented benefits include weight loss, decreased belly and liver fat, reduced cholesterol and blood sugar levels, and lowered blood pressure. Additionally, the diet may help reduce inflammation and cell damage in the body, processes associated with aging and disease.
One of the unique aspects of the FMD is its potential influence on cellular health, particularly through a process known as autophagy. “FMD may potentially speed up autophagy, which eliminates bad cells in the body that cause disease and promote aging processes,” notes Dr. Yaceczko. This regenerative effect on cells is a key reason the diet is being studied for its effect on age-related diseases and cellular health.
Some early findings suggest it may help reduce risk factors associated with heart disease, improve cholesterol levels and regulate blood pressure, which are vital components of heart health. Research on the FMD’s effects on chronic diseases such as diabetes, cancer, and Alzheimer’s disease is also ongoing, though most studies have been conducted only on animals. The potential of the FMD to support cancer treatment and recovery has drawn attention, as well.
The FMD primarily includes non-starchy vegetables such as celery, zucchini, tomatoes, and leafy greens, along with whole fruits including berries, apples, and oranges. Healthy fat sources such as avocados, walnuts, and olive oil are also allowed, providing essential fats while limiting protein and carbohydrate intake. The diet restricts high-glycemic foods such as white rice, white bread, bagels, refined sugars, processed foods, dairy, animal proteins, and starchy vegetables.
Safety Considerations for the FMD
Although the FMD offers a range of potential health benefits, it is not suitable for everyone. Individuals who are pregnant or breastfeeding, those with a history of eating disorders, and people with existing medical conditions such as diabetes, kidney disease, or heart disease, should consult with their health care provider if considering the diet. “Individuals who are considered at high risk of malnutrition or undernutrition should typically avoid fasting diet patterns,” Dr. Yaceczko warns. Additionally, those on medication should be sure to consult with a doctor before starting a fasting diet.
For those who do adopt the FMD, maintaining proper hydration is crucial. Dr. Yaceczko recommends consuming at least 70 ounces of water daily to prevent dehydration. The diet’s restrictive nature can also pose challenges, and long-term adherence may be difficult for some.
Lifestyle Factors for Cellular Health
While stress can come in many forms, the makeup of your cells primarily comes down to the nutrients you feed yourself. We commonly tell our clients that there is no way to supplement your way out of a bad diet. Diet is one of the foundational aspects to keeping your immune system strong, your inflammation low, and your body working well. If the foundation is not in place, it is difficult for us to help you optimize your health.
Food isn’t the only way to support autophagy. Start with a 16:8 fasting schedule-16 hours of fasting and an 8-hour eating window-as it’s a simple way to help the body enter a fasted state and begin the autophagy process. Exercise helps stimulate autophagy and supports overall health. Activities like walking, cycling, or strength training encourage your body to repair and renew cells. Aim for regular, moderate movement to stay active while giving your body enough time to rest and recover. Too much cortisol (stress hormone) can slow down autophagy and interfere with cellular repair. To improve sleep, go to bed at the same time each night, avoid screens before bed, and keep your room quiet and dark. Drinking plenty of water supports cellular health by helping your cells function properly and removing waste. Staying hydrated also helps the body maintain balance during fasting, which may support the autophagy process.
The Importance of Fats
People who follow the Mediterranean diet - rich in fats from olive oil and nuts - tend to live longer, healthier lives than others who chow down primarily on fast food, meat and dairy. Now researchers led by the Stanford School of Medicine have found one of the first cellular connections between healthy fats - known as monounsaturated fatty acids - and lifespan in laboratory worms.