How to increase natural glutathione production in the body
Glutathione is the mother of all antioxidants, helping the body fight against Alzheimer's disease, aging, autism, cancer, dementia and heart disease. The good news is a healthy body naturally produces this molecule. The bad news is if glutathione levels lower too much then that can lead to immediate illness.
In today's society, common reasons for glutathione levels to decrease are hard to fight against: cosmetic products, fast food, infections, medications, toxic chemicals from pollution, stress, trauma and poor dieting. A few options that aren't automatically associated with everyday living - but are highly linked to lower glutathione levels - are radiation, and sexually transmitted infections and diseases.
Aging is one of the most common links to lower glutathione levels that is destined to happen to anyone lucky enough to live a long, healthy life. However, with the help of three regular activities, there are ways to combat lower glutathione levels that, if unchecked, could lead to long-term and deadly illnesses.
STEP ONE: Re-evaluate your grocery shopping
Although younger people tend to have the best glutathione levels, including these grocery items in the everyday diet can do wonders for both the young and the elderly in maintaining a healthier weight, leading a better lifestyle and keeping glutathione levels on track.
The primary food items include avocado, garlic, onions and several vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, spinach and watercress. Spices, such as turmeric, cinnamon and cardamom, found in popular dishes can also raise glutathione levels. Less common spices, such as Balloon Flower Root or Jie Geng, reduce oxidative injury to liver cells and increase glutathione levels, too.
Cysteine, the amino acid required for producing glutathione in cells, is usually the factor that limits glutathione. While cysteine is present in the fruits and vegetables mentioned above, it's destroyed as soon as a consumer cooks these items.
For rawtarians, news like this may not be so bad. Although fruit is usually eaten raw and raw eggs are another option to increase glutathione levels, many other raw foods are not ideal. Some nutritional supplements that could help increase glutathione levels lead to hypercysteinemia (homocysteinemia) and potential toxicity. This is directly opposed to the whole point of glutathione, which is supposed to fight against outside toxins.
Protein drinks and recipes are ahead of the curve in introducing the benefits of whey. Those same protein drinks usually have dairy products in them. For vegans, vegetarians and those who are lactose intolerant, guzzling down whey in dietary drinks can become a problem. For the small percentage who are allergic to whey, this is non-negotiable. For milk drinkers, pasteurized milk significantly reduces the potent glutathione that would've been useful in the drink. Raw milk is an alternate option, but a consumer would have to have regular access to the beverage, drink at least two gallons per day and make sure the milk is free of pathogens.
For obvious reasons, drinking raw milk this repetitively may be easier said than done for anyone outside of farm land. However, specialized undenatured (intact) whey protein leaves the delicate protein structure in tact for consumption and does not require guzzling down milk to ingest. This product can be found in health food stores and some grocery store aisles, too.
While it may seem like an easier option to just drink or eat glutathione directly, countless scientific studies have come to the results that the digestive system won't absorb it if taken orally. Glutathione that is swallowed or eaten in other edible products will be released from the digestive system in a similar manner to what glutathione is already doing by "sticking" onto toxins to be released through feces.
One 2013 study found that participants who took an oral glutathione supplement at 1,000 milligrams per day saw increased rates, but it was only after six months. This is far too late for those who are at high risk of suffering from illnesses now. For this reason alone, changing a person's diet is one of the top and easiest ways to increase glutathione rates within a reasonable amount of time.
As with most health tips to lead to a healthier weight and well-being, making sure fruits, vegetables and meat are cooked at the proper temperature are also important for the digestive system to do what it needs to do in order for food to break down properly.
STEP TWO: Don't skip out on SLEEP
Melatonin, which can also be found in sour cherries, is a hormone that regulates sleep and waking cycles in the brain's pineal gland. It releases into the blood at night and is produced by light. With the proper amount of melatonin, glutathione levels are raised in brain, liver and muscle tissues.
STEP THREE: Dust off the exercise equipment
Exercise is the third way to increase glutathione levels, along with a healthy body in general. Participating in everything from aerobics, jogging, strength training and walking all lend a hand in improving detoxification levels. A regular fitness regimen naturally boosts the body's antioxidant defenses, including glutathione.
For people who are in their senior years or those with any kind of physical pain, seek a medical professional before starting a heavier fitness routine. For a healthier group who may not have the same physical restraints, still make sure to confirm with a doctor that it's okay to participate in strenuous physical routines that the body is not used to.
Walk before jogging. Start off with small snippets of repetition for free weights before completing ideal strength training routines. Working out 20 to 30 minutes per day for at least three days a week will help improve everything from body mass index (BMI) to glutathione levels.
Healthy eating, proper sleep and regular exercise are glutathione's best friends. However, consumers must commit to these three things regularly in order for glutathione to do its proper job.