What is Oxidative Stress? Causes, Effects, and Prevention
Estimated Reading Time: 7 minutes
|Ever read "fights Have you ever read "fights oxidative stress" on your supplement label and just nodded, understanding stress" on your supplement label and just nodded as you understood?
Worry less! You are not alone.
Sure, it sounds like high-school chemistry, but you've already felt it before. Yes, we are talking about that constant fatigue, tiredness, and feeling like you're aging faster than you'd like.
These unexplainable symptoms are more likely the result of oxidative stress. When your cells face more damage than they can repair (on their own), it starts showing up.
This blog explains the science of oxidative stress in simple terms. By the end, you will find out what oxidative stress really is, how it affects you, and how to prevent it.
What is Oxidative Stress? Simple Explanation
Let's leave that science class behind and simply break the term:
Oxidative = any process involving oxidation.
Stress = pressure or strain.
Put it together, it means something (having oxygen) has got your cells under attack. Who? Free radicals and reactive oxygen species (ROS).
Free radicals, or ROS, are highly unstable and reactive molecules and atoms with unpaired electrons. Because of the unpaired electrons, they interfere with cells and damage their DNA.
But your body isn't defenseless at all.
It has default antioxidative systems. In fact, the human body produces some antioxidants like glutathione on its own, while others like Vitamin E and C come from food. These good guys (antioxidants) keep a check on free radicals and ROS by:
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Neutralizing these highly reactive atoms and molecules.
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Reducing the damage they have caused so far (at the cellular level).
However, the moment free radicals accumulate and outperform the antioxidants, it is OXIDATIVE STRESS.
Read More: What Does an Antioxidant Do
What Triggers Oxidative Stress?
Let's understand the first thing. Free radicals aren't always harmful. In fact, everyone (you, too) produces free radicals in their body, either in response to inflammation or after physical burnout. But that's completely normal, and our built-in antioxidants can manage it.
The real question is: what triggers oxidative stress, and when does it turn uncontrolled or harmful?
Well, that's your MODERN LIFESTYLE, the major cause of oxidative stress.
Here are the sources that trigger excessive free radical production in your body:
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pollution/harmful toxins
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radiations
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over-exercising
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ozone O₃ (the extra unstable oxygen in O₃, creates free radical)
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cigarette smoke
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alcohol
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poor sleep
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stress (cortisol levels)
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fried/high-carb foods
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processed sugars
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a chronic medical condition (like diabetes, cardiovascular diseases)
And once free radicals start accumulating in your body, the real 'wear and tear' begins.
Signs of Oxidative Stress: What It Does
Relate it with rust that slowly corrodes iron metal, rendering it useless over time.
Just like metal rusting, oxidative stress is often silent (moreover, it's also invisible), your body always signals. Here are the signs of oxidative stress:
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You feel constantly tired and overwhelmed even after your usual daily tasks.
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You'll start aging a little faster. In extreme cases, you may even start noticing visible signs of aging, like wrinkles, gray hair, and saggy skin.
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Your skin looks dull, nails are brittle, and hair falls, even after using the most expensive care products.
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Metabolism is something your gut doesn't know about. Even eating your favorite food ends in bathroom runs.
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You are overweight/underweight.
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You struggle with poor eyesight, brain fog, insomnia, or malnutrition.
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Your immunity fails to take the right stand for you. You fall ill again and again despite eating the right meals and exercising.
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You often feel moody, irritated, or anxious without any strong reasons.
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The worst? Even after a simple infection or accident, your body takes longer than usual to recover.
At first, you may not even notice the oxidative stress or count it as genuine tiredness after a hectic day. But, over time, it will turn worse, potentially risky.
Is Oxidative Stress Dangerous
Yes, especially when left unaddressed for a long time.
While oxidative stress isn't the sole cause of any significant disease, it is a contributing factor to most. What started as after-day fatigue can end in a life-threatening disease.
Oxidative stress can damage your cells and tissues. If left unnoticed and combined with other factors, it can increase the risk of the following diseases and conditions:
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Hormonal imbalance
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Inflammatory conditions, like fatty liver diseases
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High cholesterol levels and hypertension
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Insulin sensitivity or diabetes
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Respiratory or kidney infections
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Heart stroke and heart attack
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Joint conditions like rheumatoid arthritis
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Neurological diseases like dementia and Alzheimer's disease
Therefore, it is essential to listen to your body and take precautionary steps before the conditions worsen.
How to Reduce Oxidative Stress
You don't need a PhD. Simple lifestyle changes and adaptation can help you to keep oxidative stress under control.
1. Watch What's on Your Plate
Your diet plays an important role in deciding how your body acts. Eat antioxidant-rich foods and limit those that trigger the production of free radicals.
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Add Colors (Antioxidants): Having colorful, antioxidant-rich food in your diet helps you fight against free radicals. However, remember that there is no single antioxidant that is a superfood. Therefore, get the best from different sources. Here is a simple guide.
|
Antioxidants |
Dietary Sources |
|
Vitamin C |
Oranges, grapefruit, kiwi, strawberries, bell peppers, broccoli. |
|
Vitamin E |
Almonds, peanuts, sunflower seeds, annatto, spinach, broccoli. |
|
Beta carotene |
Seafood (tuna or salmon), eggs, brown rice. |
|
Selenium |
Carrots, kale, apricots, mangos, sweet potatoes. |
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Lesser Sugars = Better Cells: Limit junk food, fried foods, high-carb foods, and processed sugars to help control free radical production in your body. Instead, switch to anti-inflammatory foods those fights against the signs of oxidative stress naturally.
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Mindful Eating: Pay attention to your body and see how it responds to different foods. Be aware of what you eat. Additionally, you can also follow an intermittent fasting regimen to enhance your antioxidative defenses.
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Hydrate Yourself: Ensure your body receives sufficient water and fluids to naturally detoxify its cells. A healthy adult needs approximately 2-3 liters of water daily for detoxification.
2. A Healthy Lifestyle is the Key
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Move Your Body: Studies show that moderate, intense exercise can boost your body's natural antioxidants. Aim for at least 150 minutes of aerobic exercise per week for overall wellness.
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Get Quality Sleep: Set a standard sleep schedule. Having quality and timely sleep hours balances your antioxidant production.
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Limit Exposure to Pollutants: Although it's not possible to completely avoid exposure, limit your exposure to pollutants or chemicals or take necessary precautions. For example, when in sunlight, wear sunscreen and take detox supplements daily, etc.
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Manage Stress: If you overthink or get worried or anxious easily, it increases cortisol (stress hormone) levels. Results? More free radicals and reactive oxygen species. Practice relaxation techniques like journaling, meditation, and deep breathing.
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Quit Smoking: Smoking is the major factor that contributes to free radical production in your body. You must also limit your alcohol consumption to stay healthy.
3. Choose Scientifically Proven Supplements
Sometimes, dietary sources aren't just enough to protect your cells, especially if you're too late to identify the signs. Therefore, it's best to consider science-backed supplements in such cases, for example:
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Vitamin C
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Glutathione
What's best? Combine the diet + lifestyle + supplements approach to fight against the biggest threat of the modern world: free radicals and oxidation.
Bottom Line
Oxidative stress is invisible, but its effects are not. However, the bright side is that taking even small steps can help you prevent it. Eat well, sleep well, move well, and when needed, supplement with what your diet lacks. These consistent and simple changes will help you with better energy, fewer illnesses, and a body that keeps up with your ambitions.
Disclaimer: This blog is for informational purposes only and does not provide medical advice. Always consult a healthcare professional before making changes to your diet or health routine. Individual results may vary.
Frequently Asked Questions (FAQs)
Q1. How to treat oxidative stress?
Focus on antioxidant-rich foods, such as berries, nuts, and whole grains. Drink plenty of water and incorporate moderate exercise into your routine.
Q2. What are the symptoms of oxidative stress?
The common symptoms of oxidative stress are fatigue, grey hair, brain fog, wrinkles, weak joints, and muscle pain.
Q3. What is the primary cause of oxidative stress?
The major causes of oxidative stress are a sedentary lifestyle, pollution, inflammation, and unhealthy eating habits.
Q4. Which foods cause oxidative stress?
Processed meat, refined sugar, junk foods, and alcohol can trigger oxidative stress.
References
- Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5551541/
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Kheradmand A, Moosavi-Movahedi AA, Nakhjavan-Shahraki B, et al. The importance of antioxidants which play the role in cellular response against oxidative/nitrosative stress. Redox Biol. Year unknown;Volume unknown:Pages unknown. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4960740/
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Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul;4(8):118–126. doi:10.4103/0973-7847.70902. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3249911/
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Reddy VP. Oxidative stress in health and disease. Biomedicines. 2023 Oct 29;11(11):2925. doi:10.3390/biomedicines11112925. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10669448/
