Staying active is a cornerstone of any anti-aging plan. That’s why I rarely let a day go by without a high-intensity workout. Biking is one of my favorite activities, and here in Florida, I can ride my bike all year.
But outdoor activity is a double-edged sword.
A high-intensity workout strengthens your heart and lungs, builds muscle, and gives you a leaner, toned appearance.
But it also exposes you to the skin-aging effects of ultraviolet light.
That’s why many people think they should avoid outdoor activities, and join a gym instead. But I don’t see that as a good solution for most people… because 80% of the people who join gyms stop going within just two months.
Gym workouts are boring. I’d much rather see the world flying by… or feel the warmth of the sun during a good game of tennis.
And I don’t worry about UV exposure for two reasons:
First, after about 20 minutes, I apply a sunscreen with zinc. It’s the safest, most effective sunscreen available. And, unlike chemical sunscreens, zinc starts working as soon as you apply it.
My second secret is that exercise triggers your body to ramp up production of your skin’s #1 defense against UV – a molecule called glutathione. This compound is often called “the Mother of All Antioxidants.”
UV light triggers your skin to produce vitamin D, so it’s important for your health. At the same time, UV light produces damaging free radicals that attack your cell membranes, and even your DNA. So your skin is packed with antioxidants to mop up the free radicals.
Arguably, the most important antioxidant for skin defense is glutathione.
And the upper 10% of your skin contains intense concentrations. Up to about 500% more than in the deeper levels of your skin. Glutathione is one of your body’s first – and most effective – defenses against skin damage.
It even appears to protect healthy skin cells against the concentrated beams of radiation used in some cancer therapies.
Doctors in Oregon applied a skin cream with glutathione to women undergoing high-intensity radiation therapy. Women who used the cream suffered 25% less skin damage than those who didn’t.1
Glutathione also works to improve your skin’s appearance. Applied in a cream, it lightens skin tone, improves hydration, smoothes skin, and slows the rate of wrinkle formation.2
Of course, glutathione’s most powerful effect is from the inside. And that’s where it gets tricky…
You see, you can’t take glutathione as a supplement. It’s protein-based, and your stomach breaks it down for use by amino acids. So you can’t just pop a glutathione pill and get its potent antioxidant benefits.
But you can help your body make more…
Exercise is one way to boost your glutathione levels. You can also encourage higher levels two other ways.
First, eat foods high in sulfur compounds. Garlic, onions, broccoli, cabbage, and kale are all excellent sources of sulfur.
Next, use indirect supplements. You may not be able to take glutathione directly, but some supplements can help keep your supply up.
Vitamins C and E can “recycle” your body’s glutathione supply. Selenium can, too. Plus, it helps produce new glutathione. Taking a high-potency multivitamin and mineral supplement is a good start.
Two other nutrients that can help boost your glutathione levels are Alpha-lipoic acid (ALA) and N-acetyl-cysteine (NAC). Liver is the best food source of ALA. Spinach, collards, and other dark leafy greens are also good.
Your body makes NAC from foods containing cysteine, the amino acid. So eating protein foods – such as cottage cheese and meats – are also a good way to boost levels of this nutrient.
To Your Good Health,
Al Sears, MD
1. Enomoto, M., et al, “Combination glutathione and anthocyanins as an alternative for skin care during external-beam radiation,” Am J Surg. May 2005; 189(5): 627-630.
2. Watanabe, F., et al, “Skin-whitening and skin-condition-improving effects of topical oxidized glutathione: a double-blind and placebo-controlled clinical trial in healthy women,” Clin Cosmet Investig Dermatol. Oct 17, 2014; 7: 267-274.