What is oxidative stress?
You've probably heard of oxidative stress, but you may not be sure what it is and how it affects your health. In short, oxidative stress is a buildup of free radicals in your body. This buildup can cause cellular malfunction and inflammation, increasing your risk of cardiovascular disease, atherosclerosis, and respiratory diseases. It may also contribute to high blood pressure, high cholesterol, and the development of neurodegenerative disorders.
The free radicals that damage all components of the cell - Photo: h-h-c
Free radicals are unstable molecules with an odd number of electrons. Like the unmatched student at the school dance trying to steal a date, free radicals can cause oxidative stress in your body. These unpaired electrons have a chain reaction effect that results in more unstable molecules. Eventually, your body will be overwhelmed by these oxidative molecules. By the time you realize this, your body will have a hard time dealing with this phenomenon.
Effects of oxidative stress on the body
Over time, oxidative stress causes several adverse effects. It affects your body's cells, proteins, and DNA. As a result, you may experience chronic inflammation. When you're infected or injured, your immune system produces free radicals. These molecules are harmful to healthy cells. Usually, inflammation goes away once your body's immune system has repaired the damaged tissue. However, this process continues and can eventually result in various diseases and conditions.
To combat the adverse effects of oxidation, make some dietary changes and maintain a healthy body weight. You can also include antioxidant-rich foods in your diet. Eating a balanced diet rich in fruits and vegetables and participating in regular physical activities will help prevent the adverse effects of oxidative stress. You may want to consider taking supplements to help boost your antioxidant levels. But, be careful: too many antioxidants can damage your cells, so you'll need to be very vigilant in choosing your supplements.
Risks
Chronic inflammation caused by oxidative stress is associated with various diseases, including diabetes, cardiovascular disease, and arthritis. It also contributes to neurodegenerative diseases, such as short-term memory loss or Alzheimer's disease. While we can't wholly avoid this phenomenon, we can reduce its effects by consuming more antioxidants and avoiding its formation. Moderate exercise is one way to reduce your risk of developing oxidative stress. Additionally, moderate exercise has been associated with a longer life span and decreased effects of aging. Furthermore, regular exercise reduces the risk of developing many chronic diseases, including cancer.
Oxidative stress can result in various diseases and conditions.
Although this process has many adverse effects on health, it also has a beneficial role in certain diseases. Certain types of cardiovascular disease (CVDs) may be caused by oxidative stress, either as the primary or secondary cause. For instance, this phenomenon is known to cause atherosclerosis when there is early inflammation of endothelium, which triggers in situ production of ROS and formation of atheromatous plaques. Furthermore, cancer is a symptom of oxidative stress in cells. It can lead to chromosome abnormalities and can trigger the expression of oncogenes.
Preventing oxidative stress at home
There are several ways to reduce this harmful process at home. By increasing antioxidants and decreasing the number of free radicals, you can keep a healthier body and lower your risk of certain diseases. Regular moderate exercise is an excellent way to increase antioxidant levels and help prevent oxidative stress. Research shows that regular exercise can help you live longer and have fewer aging effects.
Increasing the intake of methionine in your diet is a good idea. Methionine is an amino acid that enhances oxidation. It is found in large amounts in meat, fish, and dairy products but is low in whole plant foods. Methionine has several other health benefits but should not be the only source of protein in your diet. This amino acid is a precursor to vitamin A. It is essential for your health and can also help prevent osteoporosis.
Healthy lifestyle choices to prevent this phenomenon, including:
- No smoking
- Reduce alcohol intake
- Sleep a lot
- Avoid overeating
- Be careful when using chemicals
Conclusion
Oxidative stress occurs when cells have an imbalance of pro-oxidants and antioxidants. This is the immune system's natural response to a challenge, such as an invading foreign substance or traumatic tissue damage. It can affect multiple body systems, leading to numerous adverse health effects. Fortunately, there are several simple ways to reduce this process in the body. To begin with, a healthy diet consisting of plenty of fruits and vegetables can help fight off oxidative stress.
