Our bodies naturally produce glutathione, which helps reduce oxidative stress. As we age, we need to know how to increase our glutathione levels.
Glutathione is a natural antioxidant produced in the body. Aging, unhealthy diet, stress, and exposure to toxins can damage glutathione levels in the body. Powerful antioxidant properties reduce oxidative stress and reduce the risk of multiple health conditions. As we grow older, we must know how to increase our glutathione levels in natural ways.
Glutathione, or GSH for short, is a tripeptide. It is composed of cysteine, glycine and glutamic acid, explains Dr Somnath Gupta, Consultant Physician and Diabetes Specialist at Yashoda Hospital, Hyderabad. It is also an important ingredient in skin care products. In fact, a 2017 study published in the U.S. National Library of Medicine also showed that glutathione can significantly reduce wrinkles.
What are the benefits of glutathione?
Many people believe in the anti-aging properties of glutathione.
• Glutathione reduces oxidative stress. High levels of oxidative stress can lead to multiple diseases such as cancer, rheumatoid arthritis, and diabetes.
• Glutathione reduces cell damage and helps improve non-alcoholic and alcoholic fatty liver disease.
• Glutathione helps improve insulin resistance and weight management.
• Glutathione helps improve psoriasis.
• Glutathione helps regenerate vitamins C and E.
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How can I increase my glutathione levels?
Experts say a decrease in glutathione is caused by oxidative stress from factors such as pollution, smoking, and excess alcohol. Medical conditions such as chronic diseases and infections can increase the demand for glutathione. As a result, glutathione levels become depleted. Toxins from drugs, chemicals, and heavy metals also lower glutathione. A poor diet lacking in fruits and vegetables can also affect its levels.
1. Eat foods high in sulfur
Look for foods that contain sulfur-containing amino acids such as cysteine and methionine. This means you need to include lean proteins in your diet such as garlic, onions, cabbage, cauliflower, broccoli, chicken and fish. These are the building blocks for glutathione production, experts told Healthshot.
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2. Supplements
Consider taking glutathione supplements such as N-acetyl cysteine or alpha lipoic acid, which can support glutathione synthesis. However, do not consume them without proper professional guidance.
3. Eat foods rich in antioxidants
Foods rich in vitamins C and E, selenium and zinc help protect existing glutathione molecules and promote their regeneration. Therefore, citrus fruits, berries, nuts, seeds and whole grains are very useful.
4. Regular physical activity
Regular training increases glutathione levels and reduces oxidative stress. Aerobic exercise and strength training both help stimulate glutathione production. However, don’t overtrain, especially if your diet is poor and you’re not getting enough rest.
5. Proper sleep and stress management
Prioritizing quality sleep and managing stress not only prevents dark circles, but also helps maintain optimal glutathione levels. Chronic stress and lack of sleep can deplete glutathione levels. Therefore, maintaining good sleep quality and practicing stress reduction techniques such as yoga, meditation, and deep breathing can help maintain higher glutathione levels.
6. Turmeric and haldi are effective.
This yellow herb is often used in our cooking and is known for its medicinal properties, especially due to its main ingredient, curcumin. Compared to spices, curcumin content is much more concentrated in the form of turmeric extract. According to a 1990 study published in the National Library of Medicine, extracts of turmeric and curcumin may help increase glutathione levels.
Yes, the liver can produce glutathione. However, you can also eat foods that help increase glutathione levels.
