Oxidative Stress
Our bodies are resilient when we give them the right tools to function properly! In order to have healthy hormones, a healthy gut, a healthy brain, and a healthy body, we need to understand the intricate behind-the-scenes workings of the way our bodies function.
Oxidative stress is an example of a molecular chemical imbalance our bodies can undergo that can cause negative health effects such as cellular and metabolic damage, accelerated aging, neurological diseases, and other chronic diseases.
In order to understand oxidative stress, the causes of an imbalance, and ways to rebalance the body, we need to go back to the foundation and building blocks of life by diving into a little chemistry lesson on cellular and metabolic health!
The Science Behind Oxidative Stress
What does it mean?
To state simply, oxidative stress occurs when there are too many unstable molecules (free radicals) and not enough antioxidants to get rid of them. This overabundance of free radicals generates reactive oxygen species (ROS) that can cause cell and tissue damage, leading to disease.
The chemical building blocks for cells, tissues, and organs, such as electrons, atoms, and molecules, are so minuscule you can’t see them through a microscope, but they hold immense power in having significant effects on larger bodily functions. For example, having too many ROS allows cancer cells to be abundant in the body.
Reactive oxygen species (ROS)
Although excessive ROS is harmful to the body and causes oxidative stress, it is normal for some ROS production to occur in a healthy functioning cell. When we eat food, our body converts the nutrients we consume into a form of energy called ATP. In the process of making ATP, reactive oxygen species (ROS) occur in moderation and actually support cell signaling. It is when lifestyle and environmental factors interrupt healthy cell functioning that ROS occurs and causes oxidative stress.
Antioxidants and ROS
Antioxidants produced naturally in the body and obtained through certain foods can help stop the damage ROS can cause. Many scientists use a seesaw analogy when describing ROS and antioxidants, with the two on opposing ends trying to maintain balance.
What Causes Oxidative Stress?
Unhealthy Eating Patterns
Both undereating and overeating have been linked to an increase in ROS levels.
Poor Diet
Diets with high red and processed meat, dense caloric food, refined carbohydrates, and added sugar are linked with oxidative stress markers.
Alcohol
As our bodies break down alcohol, it produces more ROS as a byproduct and decreases naturally occurring antioxidants.
Inflammation
As a defense mechanism, our bodies release immune cells to target the area of concern. The immune cells release enzymes, chemicals, and ROS to destroy the harmful invader, and as a result, cause inflammation. When our bodies are chronically inflamed, it creates an overproduction of ROS, leading to oxidative stress.
Stress
A 2004 study demonstrated the link between real-life stressors (psychological stress) and oxidative stress. The study examined the blood of 15 medical students before and after big exams to measure oxidative stress biomarkers and found lower levels of antioxidants (ROS destroyers) and changes in DNA, alluding to oxidative stress damage.
UV Light
UV from the sun doesn’t contain ROS, but there are some UV lights that can trigger the body to produce ROS on its own. Most sunlight is UVA light, and as it penetrates the skin, it produces molecules that absorb light as energy and put them in an “excited” state.
Pollution
Fine pollutant particles in the air can pose great health risks and interfere with the balance between antioxidants and ROS.
Ways to Overcome Oxidative Stress
Antioxidant-rich foods
According to the USDA, here are some of the highest antioxidant foods:
Wild blueberries
Pinto beans
Blackberries
Raspberries
Strawberries
Granny Smith apples
Dark leafy greens
Pecans
Black beans
How to support the antioxidant system
In comparison to the “Western Diet,” an antioxidant-rich Mediterranean-style Diet consisting mainly of olive oil, vegetables, white meat, fish, fresh nuts, and seeds showed fewer signs of oxidative stress.
Exercise
Exercise has been shown to stimulate the antioxidant system and lead to adaptive processes that ultimately reduce oxidative stress and insulin resistance.
Eating well, reducing stress, and choosing habits that optimize longevity can all help keep oxidative stress in check and reduce the risk of chronic diseases. Understanding the building blocks of our cells and overall bodily systems helps paint a picture of how intricately linked the inner workings of our bodies truly are. When we take care of our bodies, they take care of us!
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