There is a lot of new useful information about health. We often hear advice about the importance of a varied diet rich in antioxidants. Make time for good sleep and incorporate exercise into your daily routine.
Did you know that the reason for these tips is partly related to oxidative stress?
A good understanding of oxidative stress and how it affects your body can help you make positive lifestyle decisions.
What is oxidative stress
Oxidative stress occurs when there is an imbalance between the body's antioxidant defenses and the production of free radicals that can damage cells.
Free radicals are oxygen-containing molecules with unpaired electrons. They are essential for certain body functions, such as fighting pathogens. Scientists also say that free radicals can be beneficial in the wound healing process.1
However, since free radicals have an unequal number of electrons, they are more reactive. When they gain an electron from a nearby substance, such as a strand of DNA, they can change or damage the structure of the strand.
Exposure to too many free radicals causes oxidative stress in your body. This can happen due to:
- Infections
- Too much training load
- Exposure to toxins
- Burn injuries
Oxidative stress can cause adverse health effects such as:
- Illness
- Rapid aging
- Inflammation
- Male infertility
Antioxidants are molecules that can donate an electron to free radicals and neutralize them, thereby limiting the free radical's ability to cause damage.
What causes oxidative stress
The body naturally produces some free radicals in response to exercise or certain foods or drinks. For example, alcohol consumption can cause an increase in free radicals.
In addition, there are many potential sources of free radicals in the environment, including:
- cigarette smoke
- air pollution
- Sun rays
- Industrial chemicals
- Radiation
- Pesticides
The cumulative effect of free radicals from these sources can cause oxidative stress and cause cell and tissue damage.
What are the risk factors for oxidative stress?
Environment and lifestyle can contribute to experiencing higher oxidative stress.
The risk of oxidative stress can be increased by:
- air pollution
- smoking
- sun exposure
- excessive physical exertion
- food contaminants such as pesticides
- alcohol consumption
- exposure to industrial chemicals
- ties
- obesity
How to know if you are experiencing oxidative stress
Some possible signs of oxidative stress include:
- Chronic fatigue
- Memory loss
- Brain fog
- Infections
Oxidative stress can also contribute to the visible signs of aging, such as gray hair and wrinkles.
in 2020 study found that participants who went gray prematurely had significantly higher levels of oxidative stress.2
Lifestyle factors that can increase oxidative stress, such as sun exposure and smoking, can also damage the skin.
In addition, oxidative stress can increase the risk of chronic diseases:
- Cancer: from 2021 oxidative stress from smoking is associated with tissue damage that can lead to cancer.
- Inflammatory diseases: Free radicals can also play a role in rheumatoid arthritis, a chronic inflammatory condition that causes joint pain and damage.
- Cardiovascular disease: Evidence suggests that oxidative stress is linked to both heart disease and stroke.
- Neurological disorders: One 2017 m. research indicates that oxidative damage plays an important role in neurological diseases such as dementia and Alzheimer's disease.
- Respiratory Diseases: The same review on Trusted Source also links lung diseases such as asthma to oxidative stress.
- Liver disease: Oxidative stress contributes to liver damage caused by alcohol.
- Kidney disease: Oxidative stress can impair kidney function and can lead to kidney failure.
How to avoid oxidative stress
Because antioxidants fight free radicals, some experts believe that a diet rich in antioxidants is helpful in protecting against oxidative stress.
Foods that are high in antioxidants include:
- Vitamins A, C and E
- Beta carotene
- Lycopene
- Selenium
- Zinc
- Phenolic compounds
Antioxidant-rich foods:
- berries such as strawberries, raspberries and blueberries
- leafy greens such as spinach, kale
- citrus fruits such as lemons, oranges, tangerines and grapefruits
- peppers
- pumpkins
- tomatoes
- broccoli
- sweet potatoes
- grapes
- avocado
- cherries
- nuts
- legumes
- seeds such as sunflower seeds and sesame seeds
- seafood such as fish, oysters and shrimp
- green tea
- dark chocolate
Lifestyle changes can help prevent oxidative stress:
- quit smoking if you smoke. Smoking increases your risk factor for various diseases.
- To your diet include more antioxidant-rich foods. To limit oxidative stress, choose foods high in antioxidants, such as fresh berries and leafy greens, and limit your intake of saturated fat.
- Limit alcohol consumption. Studies show that heavy alcohol consumption prevents the body from protecting itself from oxidative stress and can lead to a variety of health problems, including liver disease.
- Reduce your stress levels. If you are under chronic stress, your body may also have higher levels of oxidative stress. Try to find time to relax or consider starting a meditation routine to reduce emotional stress.
- Protect your skin. Although sunlight is an important source of vitamin D, sun exposure is another cause of oxidative stress. Regular use of sunscreen helps protect skin from sun damage.
- Vagina or light physical exertion. Moderate exercise is beneficial in preventing oxidative stress and is beneficial for overall health. However, be aware that excessive exercise can actually increase oxidative stress.
- Get enough sleep. A good amount of sleep is very important for health. The Centers for Disease Control and Prevention has linked lack of sleep to several health conditions, including type 2 diabetes, heart disease, and depression. Optimal amount of sleep.
- Try antioxidant supplements. Some research suggests that antioxidant supplements may have some benefits, including slowing the progression of osteoarthritis. However, it is important not to overdose and take the recommended dose. High-quality antioxidants recommended by specialists are offered in the category:
Although the body needs certain free radicals to function well, high exposure to free radicals from the environment and lifestyle can cause oxidative stress, resulting in damage and disease.
Ways to help protect the body from oxidative stress include exercise, getting enough sleep, reducing stress, limiting alcohol consumption, quitting smoking, and eating a healthy diet rich in antioxidants.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
