Living your best healthy life

Living a healthy lifestyle is a wonderful goal, and I'm here to help you with some tips and suggestions. Remember that everyone's journey is unique, so it's essential to find what works best for you. Here are some general guidelines to get you started on living your best healthy lifestyle:

1.         Balanced Diet: Focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary snacks, and beverages.

2.         Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates and listen to your body's signals of hunger and fullness.

3.         Hydration: Drink plenty of water throughout the day to stay hydrated. Limit your intake of sugary drinks and alcohol.

4.         Regular Exercise: Engage in physical activities you enjoy, such as walking, jogging, swimming, cycling, or any sport that gets your heart rate up. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

5.         Strength Training: Include strength training exercises at least two days a week to build muscle mass, improve bone density, and enhance overall strength.

6.         Adequate Sleep: Prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine and establish a consistent sleep schedule.

7.         Stress Management: Find healthy ways to manage stress, such as practicing relaxation techniques (deep breathing, meditation, yoga), engaging in hobbies, spending time in nature, or seeking support from friends, family, or professionals.

8.         Social Connections: Cultivate positive relationships and spend time with loved ones. Social connections contribute to overall well-being and provide emotional support.

9.         Limit Sedentary Behavior: Minimize the time spent sitting for prolonged periods. Take breaks, stretch, and incorporate movement throughout your day.

10.       Mindful Eating: Practice mindful eating by paying attention to your food, savoring each bite, and eating slowly. This helps you tune in to your body's hunger and fullness cues.

11.       Limit Processed Foods: Reduce your intake of processed and packaged foods that are often high in unhealthy fats, sodium, and added sugars. Opt for whole, unprocessed foods whenever possible.

12.       Regular Health Check-ups: Schedule regular visits with your healthcare provider for preventive screenings, vaccinations, and overall health assessments.

May we also recommend incorporating a GSH supplement to your lifestyle routine. 

Here is why

How GSH (Glutathione) Works in Your Body To Protect, Heal, and Detoxify on a Cellular Level

Where does GSH come from?

GSH is synthesized or made inside the cells of the body. The amino acids that make up GSH must be available for GSH production. The amino acid called cysteine is the most difficult for humans to obtain. Therefore, cysteine is called the “rate limiting” amino acid for GSH production. GSH is homeostatically controlled, both outside and inside the cell. Enzyme systems synthesize it, utilize it, and then regenerate it to keep adequate levels available at all times.

Why is GSH so important to/for our body?

Very simple, GSH depletion leads to cell death! Cell death leads to tissue death. We have trillions of cells in our bodies. We have a tremendous ability to compensate for the loss of cells. The problem arises as to the rate of cell death, the replacement of those cells and the health of the cell with less than normal amounts of intracellular GSH.

How does GSH function in our body?

GSH exists in two forms, the active or reduced form (GSH) and the “used/now inactive oxidized form” (GSSG). The GSH/GSSG ratio may be a sensitive indicator of oxidative stress. The reducing power of GSH is a measure of its free-radical scavenging capacity. Reducing power is also the KEY to the multiple actions of GSH at the molecular, cellular, and tissue levels. It is the reducing power of GSH that creates its effectiveness as a systemic anti-toxin. The active form of GSH inside the cells is usually around 90% with the oxidized or inactive form rarely exceeding 10%. It is when reduced GSH levels fall and the inactive or oxidized levels rise that the protective capability and therefore the health of the cell declines. Once the GSH/GSSG ratios change significantly, the cell is vulnerable to attack both from internal processes and external dangers, i.e. toxic challenge and microbial attack, just to identify a few.

The functions of GSH, as an antioxidant and a systemic protectant, are identified as important for the following reasons:

(a)     Antioxidant protection within the cell, especially in the nucleus where DNA and RNA must be protected.

(b)     Asa protectant from toxic materials, especially the liver and lung. The liver must break down and conjugate toxic compounds preparing them for excretion/discharge from the body. The first two phases of this conjugation or preparation depends on GSH for its completion. In the lung, where the second highest concentration of GSH exists, we are continually under siege from inhaled toxic material. It is in the epithelial lining fluid that GSH waits to actually capture these cell damaging free radicals, before tissue damage occurs and disease ensues. The renal kidney function also needs protection from free radical and toxic challenge. The heart, which has multiple times the mitochondria in each cell producing the energy needed for the continued contraction of that muscle, produces multiple times the free radicals and therefore each free radical must be stabilized by GSH.

(c)     The Immune System: GSH also plays a major role in the rapid monoclonal expansion/response of our immune system. When a microbial invader presents itself, the immune response gears up for the attack and defense of our cells. Whenever rapid cellular replication occurs the energy produced for this replication has, as a by-product, large numbers of free radicals produced. If these free radicals are not neutralized then damage occurs and the cell is unable to respond to the demands for replication. This especially involves the lymphocytic, NK (natural killer) cell component of our defense system.

GSH is very important in the antigen presenting cells needed for the modulation of Th-1 or helper cells. These cells are extremely important in our defense against viral and cellular cancer changes.

Antioxidant protection within the cell, both in the cysosoland in the nucleus

GSH is called the “master antioxidant” and is produced within the cell. The ROS or reactive oxygen species are collectively called free radicals. These ROS are highly reactive substances and if not neutralized will damage or destroy key cellular components such as the cell wall or membrane, DNA or RNA in milliseconds. These ROS are generated in the mitochondria, which are located inside each cell. These mitochondria are the batteries that provide the power/energy for the cells to operate. ROS or oxyradicals can also come from environmental chemicals or pollutants, food, impure water as well as radiation of various types. Another major function of GSH is to recycle other antioxidants such as vitamin C, a water phase antioxidant, and vitamin E a lipid phase antioxidant. This reduces these antioxidants so they can go back to capture other free radicals.

Remember, small changes over time can add up to significant improvements in your health. It's also important to be kind to yourself and maintain a balanced approach. Enjoy the journey towards a healthier lifestyle, and don't hesitate to seek professional guidance if needed.