Glutathione is an antioxidant that protects cells and organs of the body to stay healthy and function properly. Different from other antioxidants, glutathione is produced by the body and the amount is determined by various factors, such as environmental conditions, health problems, and age. This article describes natural ways to increase glutathione levels, such as eating certain foods and dealing with stress to keep the body producing glutathione.
Step
Method 1 of 4: Going on a Diet
Step 1. Increase consumption of beef and offal
The content of sulfur and alpha lipoid acid in beef and offal function to regenerate damaged glutathione and form new glutathione. Consume 100-150 grams of beef and offal every day to increase the production of glutathione in the body.
- Alpha lipoid acid needs can be met by eating other foods, such as broccoli, spinach, Brussels sprouts, peas, and tomatoes.
- Brewer's yeast contains alpha lipoid acid. Sprinkle brewer's yeast on food to make it tastier and increase glutathione levels.
Step 2. Consume 30 grams of whole grains as a complement to the diet
Whole grain pasta or bread and brown rice contain sulfur and selenium, which are cofactors (non-protein components) needed to activate glutathione. Consuming more foods that contain selenium is useful for increasing glutathione production naturally. Complete the diet by consuming 30 grams of whole grains with each meal.
Step 3. Increase the consumption of eggs and dairy products while on a diet
Eggs and dairy products contain sulfur and the protein beta casein, which plays an important role in enabling the body to synthesize glutathione naturally. Consume 2-3 servings of foods or drinks that use eggs and dairy products every day to increase glutathione production naturally.
Milk, cheese, and yogurt belong to the dairy group
Notes:
If you are lactose intolerant, don't eat dairy products. There are many other food sources that contain beta casein!
Step 4. Use cruciferous vegetables when cooking food
Cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, and kale can increase glutathione levels because they contain lots of antioxidants and sulfur. Eat a diet that contains 40-50 grams of cruciferous vegetables at least once a day to increase your sulfur intake.
Watercress, mustard greens, cabbage, radishes, and arugula are included in the cruciferous vegetable group
Step 5. Increase your vitamin C intake by eating fresh fruits and vegetables
Vitamin C is an antioxidant that is useful for protecting cells by attacking free radicals so that glutathione levels are not reduced, even increased. Fruits and vegetables are natural sources of vitamin C. So, consume 200-300 grams of fruits and vegetables at every meal.
- Oranges, strawberries, cantaloupe, bell peppers, broccoli, and cauliflower are high in vitamin C.
- Increase your vitamin C intake by eating fruits or vegetables as a snack.
Step 6. Avoid alcohol to maintain glutathione levels in the body
Alcohol oxidizes liver tissue so that glutathione levels in the body are reduced. So, do not consume alcohol if you want to increase glutathione.
Method 2 of 4: Exercise and Rest
Step 1. Get into the habit of doing cardio to stimulate glutathione production
This step is useful for maintaining health and increasing levels of antioxidants in the body, especially glutathione. Regular exercise consistently plays an important role in reducing oxidative stress so that glutathione levels increase. Run a physical exercise program consistently by exercising 3 times a week for at least 30 minutes a day to relieve oxidative stress so that glutathione levels in the body increase by themselves.
- Running, swimming, or cycling are great ways to do cardio.
- Join a class at the gym to establish an exercise routine.
- Invite a friend to exercise together so that you are more excited and exercise feels more fun.
Exercising Tips:
If you want to do intense cardio without equipment, do a 15-minute HIIT workout! HIIT, which stands for high intensity interval training, consists of a few minutes of vigorous exercise and then a short rest. This exercise can be done anywhere.
Step 2. Drink a whey protein shake after your workout
Cysteine is an amino acid that is needed for the body to produce glutathione. Whey protein contains a lot of cysteine. After exercising, prepare a shake by dipping a few spoonfuls of whey protein into water or milk, then mix well. In addition to increasing glutathione levels, consuming whey protein shakes is useful for restoring and building muscle tissue.
- Drink at least 1 glass of whey protein shake every day so that the body is able to synthesize glutathione.
- Instead of a shake, eat a snack that contains whey protein.
- Purchase whey protein powder at a pharmacy, supermarket, or online store.
Step 3. Take a break after exercising to stabilize glutathione levels
After your workout, you should get enough rest to restore your body and increase your glutathione levels. Glutathione production is reduced if you are sleep deprived after exercise. Make sure you get 7-8 hours of sleep a night so your body can recover and produce more glutathione.
Don't exercise if your muscles are still sore or sore
Method 3 of 4: Taking Supplements
Step 1. Consume 400 mg of milk thistle
This step is useful for protecting cells from oxidative damage so that glutathione levels in the body increase naturally. For this reason, take milk thistle supplements every day according to the instructions on the packaging so that glutathione levels in the body increase.
- If taking milk thistle supplements triggers a negative reaction, such as hives or shortness of breath, stop immediately and consult a doctor.
- You can buy milk thistle supplements at pharmacies or online stores.
Step 2. Take turmeric supplements to reduce oxidative stress on the liver
Turmeric is a herb and spice that is often used in Indian cuisine. In addition, turmeric has medical properties, such as protecting the liver from oxidative stress which is useful for increasing glutathione production. Take 1,000 mg of turmeric supplements daily for a healthier liver and increased glutathione levels.
- Consumption of turmeric supplements is not harmful to the body, but stop immediately if it triggers a negative reaction.
- You can buy turmeric supplements at pharmacies, supermarkets, or online stores.
Step 3. Take vitamin C supplements to increase glutathione levels
Vitamin C is able to fight free radicals and increase glutathione levels in the body. Taking 1,000 mg of vitamin C supplements is useful for increasing glutathione production and levels.
- Read the instructions for use on the packaging so that you do not take too many supplements so that they are free from side effects, such as stomach pain or diarrhea.
- Vitamin C supplements are available at pharmacies, supermarkets, or online stores in pill or powder form to dissolve in water.
Warning:
Supplements of milk thistle, turmeric, and vitamin C are beneficial for maintaining health and increasing glutathione levels, but can trigger negative interactions with other medications that are being taken. Before taking supplements, see your doctor to make sure you are allowed to take certain supplements.
Method 4 of 4: Seeking Medical Help
Step 1. See a doctor to find out glutathione levels through a blood test
If you suspect low levels of glutathione in the body, consult a doctor, instead of taking supplements immediately or doing other ways. Usually, doctors recommend that you have a blood test to measure glutathione levels. Based on the test results, he can determine the best way to increase glutathione levels. Make an appointment with your doctor if you want to find out your glutathione levels.
- Blood tests don't take much time and are painless. Usually, the doctor or medical officer will take the patient's blood for examination in the laboratory.
- There is a possibility, the doctor will ask about your diet and lifestyle to find out the cause of low glutathione levels.
Step 2. Discuss with your doctor about options for taking supplements
Be aware that supplements are not necessarily beneficial, especially if you are taking medication. Before taking supplements, discuss this with your doctor and tell your doctor about any medications you are taking. He or she can explain the most appropriate therapy for you.
- Your doctor may suggest that you start therapy by changing your lifestyle.
- Keep in mind that supplements to increase glutathione may interact with certain medications.
Step 3. Consult a doctor if you want to treat health problems using glutathione supplements
This step is useful to overcome certain diseases. Usually, doctors inject glutathione into a vein 1-3 times a week. In addition, doctors suggest other options, such as undergoing therapy with oral supplements or undergoing inhalation. See a doctor if you want to undergo glutathione therapy for:
- Anemia
- Parkinson
- Atherosclerosis
- Diabetes mellitus
- Cancer
- AIDS
- Chronic fatigue syndrome
- Fibromyalgia
Warning
- Take the time to consult with your doctor before taking supplements to make sure you are taking a safe therapy and not interacting negatively with the drugs you are taking.
- If you have or have recently undergone an organ transplant, do not undergo glutathione therapy so that the body does not reject the new organ.
