Our bodies use a team of vital nutrients to react with the harmful forms of oxygen and neutralise it. When we run low on them, we enter a condition of oxidative stress.
Signs that you might have oxidative stress
- Fatigue – Feeling unusually tired or lacking energy despite adequate rest.
- Weak immune system – Frequent infections, colds, or illnesses may indicate compromised immune function.
- Premature aging – Visible signs of aging such as wrinkles, fine lines, and age spots may appear earlier than expected.
- Cognitive decline – Memory problems, difficulty concentrating, or brain fog may indicate oxidative damage to brain cells.
- Inflammation – Chronic inflammation characterised by pain, swelling, or stiffness in joints or muscles.
- Poor wound healing – Slow healing of wounds, cuts, or bruises may suggest impaired tissue repair mechanisms.
- Skin issues – Skin problems such as dryness, dullness, acne, or sensitivity may be related to oxidative stress.
- Chronic diseases – Pre-existing health conditions such as cardiovascular disease, diabetes, or neurodegenerative disorders may worsen or progress due to oxidative stress.
What exactly is happening in oxidative stress?
Under normal conditions, the body produces molecules containing oxygen as byproducts of metabolic processes and in response to environmental stressors such as pollution, UV radiation, and certain chemicals. They are called Reactive Oxygen Species, or ROS. In small amounts, ROS serve important physiological functions, such as signaling pathways involved in cell growth, inflammation, and immune responses. However, when ROS production exceeds the body’s antioxidant defences, oxidative stress occurs. This can lead to widespread damage to cells and tissues, contributing to various health problems.
Oxidative stress is an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralise or repair the damage caused by these harmful molecules. ROS, such as free radicals and peroxides, are molecules that contain oxygen. Oxygen reacts with anything it can, and is damages cells, proteins, lipids, and DNA by doing so.
Diseases that are worsened by oxidative stress
Oxidative stress has been implicated in the development and progression of numerous chronic diseases.
Inflammatory disorders – Oxidative stress can worsen inflammation by activating inflammatory pathways and promoting the release of pro-inflammatory cytokines. Chronic inflammation fuelled by oxidative stress is associated with various inflammatory conditions, including rheumatoid arthritis, inflammatory bowel disease, and asthma.
Cardiovascular diseases – Oxidative stress can damage blood vessels, promote inflammation, and contribute to the development of atherosclerosis (hardening and narrowing of the arteries), hypertension (high blood pressure), and heart failure.
Neurodegenerative diseases – Oxidative stress is believed to play a significant role in the pathogenesis of neurodegenerative disorders such as Alzheimer’s disease, Parkinson’s disease, and amyotrophic lateral sclerosis (ALS). ROS can damage neurons and impair neuronal function, leading to cognitive decline and motor dysfunction.
Cancer – Oxidative stress can promote DNA damage, mutations, and alterations in gene expression that contribute to the development and progression of cancer. ROS can also promote tumour growth, angiogenesis (formation of new blood vessels), and metastasis (spread of cancer cells to distant organs).
Aging early – Oxidative stress has been proposed as a major contributor to the aging process, leading to cellular damage, dysfunction, and ultimately, tissue degeneration. ROS-induced damage accumulates over time and is thought to contribute to age-related changes in tissues and organs.
Diabetes – Oxidative stress is implicated in the pathogenesis of diabetes and its complications, including insulin resistance, beta-cell dysfunction, and diabetic complications such as nephropathy (kidney disease), retinopathy (eye disease), and neuropathy (nerve damage).
How can I reduce oxidative stress?
To reduce oxidative stress, you can adopt various lifestyle habits and dietary practices that support overall health and well-being. Remember that consistency is key, and small changes can add up to significant improvements in your health over time.
Eat a balanced diet rich in antioxidants
Antioxidants are compounds that neutralise free radicals and reduce oxidative damage in the body. Include plenty of fruits, vegetables, nuts, seeds, and whole grains in your diet, as these foods are abundant sources of antioxidants such as vitamins C and E, beta-carotene, and flavonoids. The following nutrients are used by the body in its natural antioxidant pathways.
- Vitamin C (ascorbic acid)
- Vitamin E (tocopherols and tocotrienols)
- Beta-carotene (a precursor to vitamin A)
- Vitamin A (retinol and retinoids)
- Selenium
- Zinc
- Copper
- Manganese
- Flavonoids such as quercetin and catechins
- Polyphenols including resveratrol and curcumin
- Glutathione
- Cysteine
- Coenzyme Q10 (CoQ10)
- Lycopene
- Lutein
- Zeaxanthin
Take antioxidant herbal supplements
Incorporating these herbs into your diet or taking them as supplements may help support your body’s antioxidant defences and reduce oxidative stress. These herbal supplements contain various compounds such as polyphenols, flavonoids, and other phytochemicals that possess antioxidant properties.
- Green tea extract
- Grape seed extract
- Pine bark extract (Pycnogenol)
- Turmeric (Curcumin)
- Ginger
- Cinnamon
- Ginkgo biloba
- Milk thistle
- Rosemary
- Holy basil (Tulsi)
- Ashwagandha
- Astragalus
- Bilberry
- Hawthorn
- Elderberry
Exercise regularly
Regular physical activity has been shown to increase antioxidant defences in the body and reduce oxidative stress. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.
Less stress and more sleep
Chronic stress can contribute to oxidative stress by promoting the release of stress hormones and inflammatory molecules. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or tai chi to promote relaxation and lower stress levels.
Poor sleep quality or insufficient sleep can increase oxidative stress and impair antioxidant defences. Aim for 7-9 hours of quality sleep per night and practice good sleep hygiene habits, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine.
Avoid smoking, toxins and alcohol
Minimise your exposure to environmental toxins such as air pollution, cigarette smoke, pesticides, and household chemicals, which can increase oxidative stress and damage cells.
Smoking is a major source of free radicals and oxidative stress in the body. Quitting smoking can significantly reduce oxidative damage and improve overall health.
Excessive alcohol consumption can increase oxidative stress and damage organs such as the liver and brain. Limit alcohol intake to moderate levels or avoid alcohol altogether to reduce oxidative damage.
Stay hydrated
Drinking an adequate amount of water helps flush out toxins and free radicals from the body, reducing oxidative stress. Aim to drink at least 8-10 glasses of water per day, or more if you’re physically active or live in a hot climate.
Conclusion
Overall, oxidative stress represents a significant threat to health and plays a role in causing the nastiest symptoms of many chronic illnesses. You can tackle it by taking up lifestyle habits that reduce oxidative stress, such as eating a balanced diet rich in antioxidants, getting regular exercise, minimising your exposure to environmental toxins, and managing stress. In addition, adding in some antioxidant supplements may give you the edge in reducing its harmful effects and improving your overall health and well-being.
