Oxidative stress: what is it and how to avoid it?
Oxidative stress is a situation where an imbalance between free radicals and antioxidants occurs in the body.
Free radicals are reactive oxygen and nitrogen compounds that can damage cells, DNA, proteins and lipids.
Antioxidants are molecules that neutralize free radicals and ensure balance in the body, thereby protecting the body from oxidative damage.
What causes oxidative stress?
Oxidative stress can be caused by many factors such as environmental pollution, UV radiation, smoking, alcohol, drugs, infections, inflammation, aging, excessive exercise, unhealthy diet, etc. Oxidative stress can cause or aggravate various diseases such as cancer, cardiovascular diseases, diabetes, neurodegenerative diseases, autoimmune diseases, rheumatoid arthritis, etc. Oxidative stress is also linked to premature aging and skin damage.
How to prevent and alleviate oxidative stress?
To prevent oxidative stress, it is important to maintain the right balance between free radicals and antioxidants. To do this, it is necessary to reduce free radicals and increase the intake of antioxidants.
To reduce the sources of free radicals, it is recommended to:
- avoid or stop smoking and drinking alcohol
- avoid or limit exposure to environmental pollution, UV radiation and chemicals.
- prevent or treat infections and inflammations
- avoid or alleviate psychological and physiological stress
- avoid or balance excessive exercise
- avoid or reduce unhealthy lifestyle, such as overweight, obesity, hyperglycemia, hyperlipidemia, etc.
To increase the intake of antioxidants, it is recommended to:
- eat more fresh and colorful fruits and vegetables, which contain many natural antioxidants, such as vitamin C, vitamin E, beta-carotene, lycopene, anthocyanids, flavonoids, etc.
- eat more nuts, seeds, legumes, grains, which contain many antioxidant minerals such as selenium, zinc, copper, manganese, etc.
- eat more fish, seafood, flax seeds, hemp seeds, chia seeds, which are high in antioxidant fatty acids such as omega-3.
- eat more spices, herbs, green tea, coffee, cocoa, red wine, which contain a lot of polyphenols, which include flavonoids such as catechins and proanthocyanidins, and phenolic acids.
- if necessary, consume antioxidant supplements such as N-acetylcysteine, alpha-lipoic acid, coenzyme Q10, resveratrol, astaxanthin, vitamin C, vitamin E, etc.
In summary, oxidative stress is the overcoming of the body's defense mechanism by free radicals, which can lead to cell and tissue damage and a decline in the immune system. To avoid oxidative stress, it is necessary to maintain a balance between free radicals and antioxidants, reducing the generation of free radicals and increasing the availability of antioxidants. A healthy lifestyle and diet helps improve the body's defenses, health and well-being.