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Oxidative stress is an imbalance that can cause premature aging and lead to the development of a number of diseases

Image: Marcos Paulo Prado on Unsplash

Oxidative stress is the name given to the imbalance between free radicals and antioxidants in your body. The lack of balance between these two elements can cause premature aging and lead to a series of illnesses.

Free radicals are molecules that contain oxygen in an unequal number of electrons, allowing them to react easily with other molecules. This can cause chemical chain reactions, called oxidation, which can be beneficial or harmful. Antioxidants, in turn, are molecules that can donate an electron to a free radical without becoming unstable. This causes the free radical to stabilize and become less reactive.

Under ideal conditions, this process of electron exchange between free radicals and antioxidants keeps the body functioning properly. Oxidative stress, on the other hand, affects the functioning of the entire body and attention is needed to manage and prevent this imbalance.

Effects of Oxidative Stress on the Body

Oxidation is a normal and necessary process that takes place in the human body. Oxidative stress, on the other hand, occurs when there is an imbalance between free radical activity and antioxidant activity. When working properly, free radicals can help fight pathogens, preventing infections.

However, when there are more free radicals than the antioxidants needed for balance, the free radicals can begin to damage the body's fat tissue, DNA, and proteins. Proteins, lipids and DNA make up a large part of our body, so this damage can lead to the development of diseases such as:

• Diabetes;
• Atherosclerosis or hardening of blood vessels;
• Inflammatory conditions;
• High blood pressure, also known as hypertension;
• Heart diseases;
• Neurodegenerative diseases such as Parkinson's and Alzheimer's;
• Cancer.

Oxidative stress also contributes to aging.

What are the risk factors?

Everyone produces some free radicals naturally in their body through processes like exercise or inflammation. This is normal and part of the body's intricate system of staying healthy.

But the external environment can also be a source of exposure to free radicals. Some sources include:

• Ozone;
• Certain pesticides and cleaning products;
• Cigarette smoke;
• Radiation;
• Pollution.

A diet high in sugar, fat and alcohol can also contribute to the formation of free radicals, which exacerbates oxidative stress.

Management and prevention of oxidative stress

It is impossible to completely avoid exposure to free radicals and oxidative stress. However, there are some things you can do to minimize the effects of oxidative stress on your body. The most efficient approach to combating oxidative stress is to increase your antioxidant levels so as to decrease the formation of free radicals.

food

One method to prevent oxidative stress is to ensure you get enough antioxidants in your diet. Eating five servings a day of assorted fruits and vegetables is the best way to give your body what it needs to produce antioxidants. Check out some examples of antioxidant-rich vegetables:

• citrus fruits
• Prune
• dark green leaves
• Broccoli
• Carrot
• Tomato
• olives

Other examples of antioxidant dietary sources include:

• fish and nuts
• Vitamin E
• Vitamin C
• Turmeric
• Green tea
• melatonin
• Onion
• Garlic
• Cinnamon

Healthy lifestyle

Choosing a healthy lifestyle also helps prevent or reduce oxidative stress. Get to know some tips:

Regular and moderate exercise routine

This has been associated with higher levels of natural antioxidants and less damage from oxidative stress. Regular exercise has been linked with a longer lifespan, fewer effects of aging, and a lower risk of cancer and disease.

Do not smoke

Cigarettes have a series of toxic substances in their composition, which favors the formation of free radicals. Also avoid exposure to secondhand smoke.

Be careful with chemicals

This includes cleaning products, avoiding unnecessary radiation exposure, and knowledge of other sources of exposure to chemicals, such as pesticides used in food or gardening.

Be environmentally aware

Environmentally friendly initiatives like free ride help reduce the production of free radicals for you and your community.

Use sunscreen

Sunscreen prevents damage caused by ultraviolet light to the skin, but some formulas may contain harmful chemicals in their composition. Therefore, pay attention when choosing your model.

Reduce your alcohol intake and get plenty of sleep

Ample sleep is very important to maintain balance in all of the body's systems. Brain function, hormone production, antioxidant and free radical balance, and a host of other things are affected by sleep.

avoid overeating

Studies have shown that overeating and overeating constantly keeps your body in a state of oxidative stress more often than if you eat at properly spaced intervals and eat small or moderate portions.

Conclusion

Although free radicals and antioxidants are part of the body's natural and healthy functioning, oxidative stress occurs when these substances are out of balance. Oxidative stress can damage many of your tissues, which can lead to the development of various diseases over time.

While it's not possible to completely avoid exposure to free radicals, you can make lifestyle choices about diet, exercise, and environment to help keep your body in balance and prevent the damage and illness caused by oxidative stress.