What is oxidative stress?
It is a term often associated with aging and chronic diseases and occurs when there is an imbalance between the production of free radicals (unstable molecules within the body that can damage cells) and antioxidants available to scour for them.
Free radicals are natural byproducts of normal cellular metabolism, but their levels can increase to unhealthy levels due to external factors such as poor diet, poor stress management techniques, pollution, smoking, and radiation. When the body’s antioxidant defenses are overwhelmed, oxidative stress can result in significant cellular damage which is linked to various chronic diseases, including cardiovascular diseases, diabetes, cancer, and neurodegenerative disorders like Alzheimer’s disease.
The effects of oxidative stress extend to emotional well-being as well. The brain, being highly metabolically active, is particularly susceptible to oxidative damage. Free radicals can damage neurons and disrupt neurotransmitter function, leading to cognitive decline and mental health disorders even in young people.
Several studies have linked oxidative stress to anxiety, depression, and other mood disorders. For instance, research has shown that individuals with depression often have higher levels of oxidative markers and lower levels of antioxidants in their blood. This oxidative imbalance can impair brain function and exacerbate symptoms of mental health disorders.
As daunting as it sounds, there is a solution!
A diet rich in antioxidants is one of the most effective ways to combat oxidative stress which can neutralize free radicals and protect against cellular damage. Here are some examples of foods rich in these important nutrients:
Vitamin C rich foods include grapefruit, raspberries, kiwi, bell peppers, broccoli and brussels sprouts.
Vitamin E rich foods include almonds, sunflower seeds and hazelnuts, spinach, Swiss chard, and avocados.
Selenium rich foods include Brazil nuts, fish such as sardines and shellfish like oysters, chicken, barley, and eggs.
Flavonoid rich foods include all kinds of berries, apples (especially with the skin on), onions, green and black teas, and dark chocolate with a high cocoa content.
Regular physical activity is another powerful tool in reducing oxidative stress. However, it is important to strike a balance, as excessive exercise (I’m looking at you weekend warriors!) can increase oxidative stress.
Using an external tool such as mild Hyperbaric Oxygen Therapy (mHBOT), or supplements like methylene blue, can help reduce oxidative stress as well.
And finally, adopting lifestyle changes such as quitting smoking, reducing alcohol consumption, minimizing exposure to environmental pollutants, and picking up a meditation practice can all help significantly lower oxidative stress.
This article was written by Yuliya Semenovych, Founder of Elixir Health and Wellness, and published in the September 2024 issue of Natural Awakening magazine.
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