Glutathione: Body's Master Antioxidant

Glutathione is one of our body’s most important antioxidants and one that our body synthesizes itself.⁣

When glutathione is subpar, it is normally associated with conditions such as Diabetes, PCOS and cardiovascular diseases. Deficiencies are a usual result of illness and when levels are reduced, the body’s natural ability to fight off free radical damage and inflammation is limited greatly.

The good news is that diet and lifestyle has been shown to influence glutathione levels.


Regular exercise enhances glutathione activity, whereas inactivity decreases glutathione.⁣ One of the easiest ways to sneak in movement throughout a busy day is to incorporate a 10 minute walk a few times per day: after waking up, after lunch, after the work day and after dinner. Four 10 minute walks is 40 minutes of activity!


If you suffer with acid reflux and/or low stomach acid, that can greatly reduce amino acid absorption and therefore reduce the availability for glutathione synthesis.


Daily intake of Vitamin C (average 500mg daily) can also increase glutathione levels. One study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47%.


Consuming omega-3 fatty acids also helps to increase glutathione levels. If you have low glutathione levels, you’re actually one of the best responders to omega 3 fatty acid therapy.


B vitamins are involved in the production of glutathione and B12 deficiency has been shown to correlate with low glutathione levels as well.


Along with a balanced and supportive lifestyle, these are some of my favorite foods to help replenish and restore your body’s natural supply of glutathione:

Almonds

One study in smokers found that consuming 83 grams of almonds per day increased glutathione levels by 16%

Avocado

One study showed that adding avocado or avocado oil can increase antioxidant absorption 2.6- to 15-fold

Citrus Fruits

Citrus fruits, kiwis, strawberries, papayas, cauliflower, broccoli, potatoes, and bell peppers are all examples of foods rich in vitamin C. They all help to maintain glutathione levels by attacking free radicals first, sparing glutathione.

Cruciferous Vegetables

Vegetables such as broccoli, brussel sprouts and kale contain sulfur, an important mineral that occurs naturally and is required for the structure and activity of important proteins and enzymes in the body, including the synthesis of glutathione

Green Tea

One study in patients with metabolic syndrome found that consuming green tea had a significant positive impact on glutathione levels

Pomegranate

In a single study, pomegranate juice consumption showed to increase glutathione levels, reduce lipid and protein oxidation - even a week after the study had ended and the participants stopped consuming pomegranate juice.

Okra

Okra also offers substantial amounts of vitamins A and C, making it a high-antioxidant food, great for supporting eyesight and healthy skin. The many phytonutrients found in okra also contribute to its antioxidant and anti-inflammatory benefits, including quercitin, anthocyanins, rutin, polyphenols, flavonoids and tannins.

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Men's Health: Heart Health

Heart disease is the leading cause of death for men in the United States.

On average 1 in every 4 men die from heart disease.

And half of the men who die suddenly from heart disease, have no pre-existing symptoms.

Do I have your attention now?

Good. Here is what you need to know to protect yourself and your loved ones from falling into these statistics.

#1 Go to the doctor for your routine check ups.

Seems simple, but did you know that 60% of men do not visit a doctor? (Cleveland Clinic). Not visiting the doctor means that important routine tests for cholesterol, blood pressure and blood sugar are left undone. These tests are critical to gauging heart health. Don’t want to experience symptoms like chest pain, breathlessness, dizziness, pain in your upper torso, irregular heartbeat and fatigue? Have your tests and labs checked and focus on preventative care (more on that - keep reading).

#2 Listen to your emotions, your heart is literally speaking to you.

Depression is a physical condition that’s often linked to heart disease, which men are less likely to report to a doctor (John Hopkins Medicine). If you’re feeling sad or are in despair, speak to someone you trust and tell your doctor so you can find the support and guidance you need.

#3 Know and understand the risks.

Half of Americans have at least one of these common risks factors, linked to heart disease.

  • Diabetes

  • Overweight and obesity

  • Unhealthy diet

  • Physical inactivity

  • Excessive alcohol use

If you have one of these, now is definitely the time to learn how to turn your health around.

#4 Keep your stress low and find ways to manage it.

Stress can lead to unhealthy behaviors, such as poor eating habits, inadequate sleep, lack of physical activity and excessive alcohol or substance abuse. Finding ways to manage and keep your stress levels low will not only benefit your heart health, but your entire physiology as well. Yoga, tai-chi, hiking and swimming are great ways to relieve physical sensations of stress. Meditation, reading and cooking are ways to relieve emotional sensations of stress. Sex with a trusted partner helps too. Sexual intercourse relieves stress and boosts the immune system.

#5 Eat for your heart and your whole body will benefit too

Put the salt shaker down. Focus on eating whole, nutrient dense foods that are packed with essential vitamins and minerals that your body needs most. Whole grains such as organic oats and rice, fruits and vegetables, healthy fats such as avocado, olive oil, nuts and seeds and lean meats from chicken and wild caught fish are all beneficial. Keep sugars, salts, dairy and red meat at low to moderate intake (depending on your current health condition(s)).

#6 Get moving.

Physical inactivity is a risk factor for heart disease, and nearly 50% of men don’t exercise regularly (CDC). Many men think that weight lifting is enough, but they also need cardiovascular exercise for heart protection. This means brisk walking, jogging, swimming, tennis or biking for 30 minutes a day at a pace vigorous enough to increase heart rate and break a sweat.

#7 Put the cigarette down, for good.

If you don’t smoke, don’t start. If you do smoke, find ways to quit now.

#8 Keep alcohol consumption low

Regular and/or high consumption of alcohol can stress the heart muscle, leading to a common heart condition called cardiomyopathy. Cardiomyopathy is a disease of the heart muscle that makes it harder for your heart to pump blood to the rest of your body. It can often lead to heart failure. Drinking alcohol regularly can also raise your blood pressure, which is another onset of heart conditions.

Take care of your heart, and your heart will take care of you.

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