Below are a few all-natural tips to improve your methylation pathways. (1)
1. Eat healing greens.
Eating dark leafy green veggies daily provides you with natural folate (a methyl donor), necessary for proper methylation. Make sure to get a minimum of two cups of these healing foods daily.
2. Get B vitamins and folate.
B vitamins are methyl donors, especially folate, B6, B12 and riboflavin. Sources of B vitamins include fish, eggs, dark leafy greens, asparagus, almonds, sunflower seeds and walnuts.
3. In your diet is imperfect, support methylation with supplements, in particular magnesium and zinc. Never take folic acid supplement though, new research confirmed its nefarious effects, much better to get folate (B-9) via whole plant based foods.
4. Take probiotics.
Remember, the good bugs help produce and absorb B vitamins and folate.
5. Reduce chronic and toxin intake.
These toxic “splinters” burden your liver and un-necessarily use up methyl groups.
In addition to making sure your methylation is operating at full capacity, you can increase your glutathione levels with the following strategies as both pathways are inter-related
1. Eat healing proteins.
Eating foods that are high in the glutathione precursors — cysteine, glycine and glutamate — will boost your glutathione. For those in need of a quick fix, wild omega-3 small fish will do the trick.
2. Eat sulfurous foods.
Sulfur is a key component of glutathione, so eating enough sulfur-containing foods is vital. Sources include garlic, onions and cruciferous vegetables like kale, broccoli, cauliflower, cabbage, watercress and bok choy.
3. Protein powder, maybe, for a quick fix if a totally holistic lifestyle is too difficult.
Undenatured whey protein powder boosts glutathione levels by converting cysteine into glutathione. If you’re allergic to whey (which comes from dairy), try a hypoallergenic rice protein powder. Take one or two scoops of protein powder per day in water, juice or smoothie.
4. Take selenium.
Selenium plays an important role in the production of glutathione. Take 200 to 400 mcg per day if holistic diet is deficient.
5. Optimize your antioxidants.
6. Move your body.
Besides reducing stress and depression, exercise also boosts your glutathione levels and improves detoxification.
7. Get enough sleep.
Studies show that lack of sleep can deplete glutathione. Make sure you get between seven and 10 hours of sleep nightly.
8. Take herbs to support glutathione.
Studies show that milk thistle can boost glutathione levels. Take 100 to 300 mg daily or just eat.
9. Spice it up.
Curcumin raises glutathione levels in the liver — one more good reason to use this anti-inflammatory spice! Or, you can take a curcumin supplement.
Avoiding toxins, lowering your stress, healing your GI and consuming foods and supplements that support methylation and glutathione can enhance your body’s ability to naturally detoxify and heal.
If the reader needs clarification, the Institute offers workshops and coaching sessions to help guide you through the healing process.
Reference and Precision Notes
(1) A methyl group is an alkyl derived from methane, containing one carbon atom bonded to three hydrogen atoms — CH3. In formulas, the group is often abbreviated Me. Such hydrocarbon groups occur in many organic compounds. It is a very stable group in most molecules.