An imbalance between free radicals and antioxidants in your body causes oxidative stress. Free radicals are oxygen molecules that have an unequal amount of electrons. Because of their odd number, they can easily react with other molecules. Because free radicals react so quickly with other molecules, they can create enormous chain chemical reactions in your body. These processes are known as oxidation. They can be useful or detrimental.
Antioxidants are compounds that can give an electron to a free radical while remaining stable themselves. As a result, the free radical stabilizes and becomes less reactive.
WHAT ARE THE EFFECTS OF OXIDATIVE STRESS ON THE HUMAN BODY?
Oxidation is a natural and important process that occurs in your body. When there is an imbalance between free radical activity and antioxidant activity, oxidative stress arises. When operating properly, free radicals can aid in the battle against infections. Infections are caused by pathogens.
When there are more free radicals present than antioxidants can keep in check, the free radicals can begin to harm fatty tissue, DNA, and proteins in your body. Proteins, lipids, and DNA make up a major portion of your body, thus damage can result in a wide range of disorders over time. These are some examples:
- Diabetes
- Atherosclerosis, or blood vessel hardening
- Diseases that affect the nervous system, such Parkinson's and Alzheimer's
- Cancer
- Oxidative stress is also a factor in aging.
- Inflammatory disorders
- Hypertension (high blood pressure)
- Heart disease
WHAT ARE THE RISK FACTORS FOR OXIDATIVE STRESS?
Everyone's body naturally creates free radicals as a result of actions such as exercise or inflammation. This is natural and part of the body's sophisticated mechanism of self-preservation.
Free radicals can also be found in the environment. Among the sources are:
- Ozone
- Certain pesticides and cleaners
- Cigarette smoke
- Radiation
- Pollution
A high-sugar, high-fat, and high-alcohol diet may also contribute to free radical generation.
Controlling and avoiding oxidative stress
It is hard to prevent free radicals and oxidative stress entirely. There are, however, things you can take to reduce the impact of oxidative stress on your body. The biggest thing you can do is enhance your antioxidant levels and lower your free radical generation.
One way to reduce oxidative stress is to make sure you're getting enough antioxidants in your diet. Eating five servings of fruits and vegetables every day is the greatest approach to give your body what it needs to create antioxidants. Fruits and vegetables include the following:
- Berries
- Cherries
- Dark leafy greens
- Citrus fruits
- Prunes
- Broccoli
- Carrots
- Tomatoes
- Olives
Other sources of antioxidants in the diet include:
- Nuts and fish
- Turmeric
- Green tea
- Melatonin
- Vitamin E
- Vitamin C
- Onion
- Garlic
- Cinnamon
Other healthy lifestyle choices can also help to avoid or mitigate oxidative stress. Here are some lifestyle options to consider:
- A consistent, moderate workout regimen. This has been linked to better natural antioxidant levels and less oxidative stress damage. Regular exercise has been associated to a longer lifespan, fewer aging effects, and a lower risk of cancer and illness.
- Don't smoke. Avoid inhaling secondhand smoke as well.
- Reduce your alcohol consumption.
- Get enough sleep. A good night's sleep is critical for maintaining equilibrium in all of your body's functions. Sleep has an influence on brain function, hormone synthesis, antioxidant and free radical equilibrium, and a variety of other things.
- Eat in moderation. Overeating and persistent eating place your body in a state of oxidative stress more frequently than eating at correctly spaced intervals and in modest or moderate quantities.
- When handling chemicals, exercise extreme caution. This involves avoiding needless radiation exposure, cleaning chemicals, and being mindful of other kinds of chemical exposure, such as pesticides used on food or in gardening.
- Be mindful of the environment. Carpooling and other environmentally friendly actions can help you and your community minimize free radical production.
- Apply sunscreen. Sunscreen protects your skin from the harmful effects of UV radiation.
CONCLUSION
While free radicals and antioxidants are natural and healthy components of your body's functioning, oxidative stress arises when free radicals and antioxidants are out of balance. Many of your tissues can be damaged by oxidative stress, which can lead to a variety of illnesses over time.
While it is impossible to eliminate free radicals entirely, you may adopt lifestyle choices about nutrition, activity, and environment to help maintain your body in balance and prevent damage and illness.