Reposting Health.com article: How To Recognize and Manage Oxidative Stress
Oxidative stress is an imbalance of free radicals and antioxidants in the body. Free radicals are molecules with unpaired electrons, while antioxidants are molecules that donate electrons to the free radicals or directly remove them.
Oxidative stress can occur due to several internal and external factors, such as inflammation, infection, smoking, alcohol consumption, and radiation exposure.
An imbalance of free radicals can interfere with and damage proteins, lipids, and nucleic acids. As a result, uncontrolled oxidative stress can accelerate aging and lead to serious health conditions like cancer, high blood pressure, and diabetes. However, lifestyle changes and dietary modifications can help keep oxidative stress under control.
What Causes Oxidative Stress?
Oxidative stress occurs due to an imbalance between free radicals and antioxidants in the body. A free radical is a molecule with one or more unpaired electrons that are most often produced by the mitochondria during adenosine triphosphate (ATP) production (a process called cellular respiration).1 Free radicals are highly unstable molecules that can react with membrane lipids (fats), cellular proteins, and nucleic acids, causing damage to your cells.
Your body counteracts free radicals through antioxidants, which may be produced naturally or obtained from foods or supplements. Antioxidants can donate an electron to free radicals or directly remove them, thereby neutralizing their harmful effects. However, oxidative stress can occur when you don't have enough antioxidants in your body to counteract the free radicals.
Several internal factors can cause oxidative stress, such as:
- Immune cell activation
- Infections
- Ischemia (restriction of blood flow to any muscle, tissue, or organ)
- Cancer
- Stress
- Aging
- Inflammation
- Too much exercise
However, external factors can also lead to oxidative stress. These include:
- Exposure to environmental pollutants or heavy metals
- Taking certain medications such as Protopic (tacrolimus) and Neoral (cyclosporine)
- Smoking
- Alcohol
- Radiation exposure
- Certain cooking products, such as used oil or smoked meat
How Oxidative Stress Affects Your Body
One of the main ways that oxidative stress can affect your body is by speeding up the aging process. This happens through a process called cellular senescence, which causes cells to age and stop dividing, though they do not die. These cells can build up in your body and start damaging healthy cells, which accelerates aging.
Apart from aging, oxidative stress can also play a role in the development of several health conditions. These include:
- Atherosclerosis (buildup of fats and cholesterol inside your heart's arteries)
- Hypertension (high blood pressure)
- Diabetes
- Cancer
- Alzheimer's disease
- Chronic kidney disease
- Chronic obstructive pulmonary disease (COPD)
- Dementia
- Rheumatoid arthritis
- Sarcopenia (muscle loss that occurs due to aging)
When to Contact a Healthcare Provider
Oxidative stress may not lead to any visible symptoms, especially at the initial stages. However, over time, you may start to notice:
- Severe fatigue
- Loss of memory
- Signs of aging, such as premature grey hair
- More infections
If you experience these symptoms and don't have a known underlying health condition that can be causing them, it's important to see a healthcare provider as soon as possible for a proper diagnosis. They can help identify oxidative stress levels in the early stages before they cause complications or negative health effects.
Preventing Oxidative Stress
Lifestyle changes, dietary modifications, and adding supplements to your diet may help to prevent oxidative stress.
Lifestyle Approaches
To lower the risk of oxidative stress, consider trying to incorporate these lifestyle habits into your day:
- Limit alcohol use or avoid smoking
- Practice moderate physical activity three to five days a week
- Reduce stress and anxiety through meditation, yoga, and other stress management techniques
- Set a regular sleep schedule and stick to it
Dietary Changes
Diets high in fat or carbohydrates can cause oxidative stress. Healthcare providers may recommend low-fat diets rich in antioxidants to prevent oxidative stress. One popular option is the Mediterranean diet, which is rich in foods high in antioxidants, such as vegetables, legumes, fruits, olive oil, nuts, and fish.
Supplements
Certain antioxidant supplements can help remove free radicals, similar to natural antioxidants. These supplements include:
- Vitamin C
- Vitamin E
- Beta-carotene
However, you may want to talk to your healthcare provider before taking supplements to see if they suit your body's needs. In some cases, healthcare providers will first recommend getting antioxidants from the foods you consume before suggesting supplement use.
