The cells of the human body produce so-called “free radicals” during normal metabolic processes, such as respiration and metabolic function, which help combat pathogens. However, when the production of free radicals exceeds the body’s capacity to manage them, then the organism enters a state known as “oxidative stress”.
Factors leading to oxidative stress
Free radicals are molecules with one or more unpaired electrons, naturally formed by the body. However, their formation can also be influenced by external factors, including:
- Ultraviolet or radioactive radiation
- Environmental contamination
- Smoking
- Excessive alcohol consumption
- Exposure to pesticides or industrial chemicals
- Unhealthy diet
- Obesity, etc.
The body’s defense against excessive free radical formation involves a series of substances known as “antioxidants,” which include vitamins, trace elements, and minerals primarily obtained through diet. However, an imbalance between free radicals and antioxidants often leads to oxidative stress.
Symptoms of oxidative stress
Oxidative stress occurs at the cellular level, making it difficult to detect. Nonetheless, prolonged oxidative stress can negatively impact cells, proteins, and DNA, leading to:
- Chronic fatigue syndrome
- Premature aging
- Increased susceptibility to infections
- Unstable blood sugar levels
- Hypertension (high blood pressure)
- Metabolic syndrome
Management and prevention of oxidative stress
While it is impossible to entirely avoid free radical exposure, appropriate lifestyle changes can help prevent oxidative stress by balancing free radical and antioxidant levels. The goal is to increase antioxidant intake and reduce exposure to factors that promote the formation of free radicals.
A key method of preventing oxidative stress is adopting a balanced and healthy diet. It is recommended to increase the daily consumption of antioxidant-rich foods, such as fruits, vegetables, nuts, and spices. Good sources of antioxidants include berries, citrus fruits, plums, green leafy vegetables, onions, olives, walnuts, flaxseed, turmeric, cinnamon, green tea, and cocoa.
Other healthy lifestyle choices to reduce oxidative stress include:
Physical exercise: Regular physical activity is associated with higher levels of natural antioxidants and improved body response to oxidative stress. It is also linked to increased life expectancy, reduced risk of premature aging, and a lower risk of diseases.
Avoiding smoking: Reducing or quitting smoking, and avoiding exposure to second-hand smoke, significantly benefits overall health.
Reducing exposure to pollution and chemicals.
Using sun protection: Applying sunscreen all year-round helps prevent the harmful effects of solar radiation.
Limiting alcohol consumption: Aim for no more than 1-2 glasses of alcohol per week.
Ensuring adequate sleep: Quality sleep supports proper brain function, hormone production, and the balance between antioxidants and free radicals.
Avoiding overeating: Consuming excessive amounts of food or engaging in unnecessary and unintentional eating can induce oxidative stress.
Maintaining a healthy body weight: Excessive fat cells produce substances that increase inflammatory activity and free radical production in immune cells. Hence, maintaining a stable and healthy body weight is crucial.
In summary, by implementing appropriate lifestyle changes, it is possible to prevent and mitigate the negative effects of oxidative stress.
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