You may have heard the term oxidative stress, bounced around in news stories about health over the past several years. Unfortunately, many people still fail to understand what it means.
The lack of understanding regarding oxidative stress may in part be because it involves an imbalance between two other substances – antioxidants and free radicals – in the human body that are also not well understood by many people.
Several complex health problems can occur when oxidative stress is not properly managed. These health challenges can include poor immunity, an increase in various chronic diseases, and slow healing. This is why we are advised to increase our antioxidants, to balance the presence of free radicals in our system.
To understand more about oxidative stress, let's look at the two related substances in the body.
Defining Free Radicals and Antioxidants
As mentioned above, oxidative stress is an imbalance between free radicals and antioxidants in your body.
Free radicals are highly reactive and unstable molecules in your body that are produced from normal metabolism, as well as environmental factors. These molecules have an uneven number of electrons which react more aggressively with other molecules in the body. The chemical reactions caused by free radicals are called oxidation and may lead to cell damage and other health issues.
Antioxidants, on the other hand, are a different kind of molecule that helps to fix the free radical problem. They stabilize free radicals by giving them an extra electron, causing them to be less reactive and less damaging to cells in the body.
The Dangers of Oxidative Stress
Not all oxidation that takes place in the body is bad. It is a normal and necessary process that happens continuously. Oxidative stress, however, occurs when there are too many free radicals in your body, and then oxidation becomes a threat to your health.
Since, as mentioned earlier, free radicals can occur as a result of your body’s normal metabolism, it helps to keep in mind that they can play a vital role in the body – like fighting infectious pathogens – when they are properly managed. Things become problematic when there are more free radicals in your system than can be kept in balance with antioxidants.
When free radicals are allowed to multiply out of control, various forms of damage to DNA, tissue, and proteins, in the body begin to occur. The numerous ill effects of free radicals can lead to several dangerous and chronic conditions, including heart disease, hypertension, diabetes, cancer, and neurodegenerative disorders. Rapid aging is also another harm of unchecked free radical damage.
We are all exposed to free radicals in our environment. However, some people have much higher exposure than others, especially those who live in places with air pollution or are surrounded by radiation and cigarette smoke.
While it is impossible to avoid free radical exposure entirely, it is possible to limit the impact of oxidative stress on your body.
Managing Oxidative Stress
The good news is that your first line of defense solution for halting the harmful effects of oxidative stress can be as close as your kitchen.
As indicated above, antioxidants are the molecules that stabilize free radicals and reduce oxidative stress in your body. The best strategy, then, to minimize the impact of oxidative stress is to be sure to consume plenty of antioxidants in your diet. These substances are found in whole foods, particularly in fruits and vegetables.
Dark leafy greens, olives, cherries, berries, broccoli, carrots, and tomatoes, just to name a few, are known to be packed with antioxidants. You can also increase your antioxidant intake by consuming other food items like turmeric, garlic, and onions.
Besides adjusting your diet, other lifestyle strategies can help you manage oxidative stress:
- Exercise regularly: Getting plenty of activity every day is one of the best things you can do to maintain good health. A good exercise routine is associated with higher antioxidant levels and fewer problems caused by oxidative stress. Regular exercise has also been shown to reverse the effects of some chronic diseases.
- Get plenty of sleep: Good quality sleep is as essential to good health as getting exercise and eating a healthy diet. Getting the right amount of sleep each night will help you maintain a good antioxidant and free radical balance. With proper rest also comes better brain and hormone function.
- Frequent “green spaces”: Studies indicate that getting plenty of exposure to “green spaces” such as forests, parks, and wooded areas helps to reduce oxidative stress.
- Avoid bad habits: Getting rid of habits, like using tobacco and alcohol, is an important way to limit oxidative stress. Resisting the urge to overeat as well as avoiding tanning beds and sunburn can also keep those free radicals in check.
- Use chemicals with caution: Try to stay away from harsh chemicals as much as possible. Reduce your exposure to cleaning chemicals, pesticides, and sources of pollution.
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