Oxidative stress: What is it, symptoms and treatment

What is oxidative stress?

Oxidative stress is an imbalance between free radicals and antioxidants in the body.

In general, the body’s cells produce free radicals during normal metabolic processes. When they work properly, free radicals can help fight pathogenic microbes.

Nevertheless, cells can also produce antioxidants that neutralize these free radicals. When the number of free radicals is greater than the one needed to maintain antioxidant balance, they are likely to damage adipose tissue, DNA and proteins in the body. (1)

There are several factors that contribute to oxidative stress and excessive production of free radicals. These may include (1):

• nutrition
• lifestyle
• specific conditions
• environmental factors such as pollution and radiation

Free radicals and antioxidants

Free radicals are molecules with one or more unpaired electrons. They are formed not only during breathing and metabolism, processes necessary for our survival, but are also affected by exogenous factors, such as ultraviolet or radioactive radiation, ozone, environmental pollution, drugs and smoking.
(2)

In addition, a diet high in sugar, fat and alcohol can also contribute to the production of free radicals. (2)

Body’s defense against the formed roots includes a series of substances, which are called antioxidants and come from various sources. They include vitamins, mineral trace elements, enzymes (especially active) and plant substances that we take with diet.

Foods, such as fruits and vegetables, provide many necessary antioxidants in the form of vitamins and minerals that our body cannot make on its own. (3)

Oxidative stress and symptoms

It is difficult to understand at first glance the existence of oxidative stress, because it takes place at a cellular level. In fact, a set of external and internal symptoms can foreshadow the existence of oxidative stress. Some signs and symptoms are as follows (3):

• fatigue
• memory loss or brain fog
• pain in the muscles and/or joints
• wrinkles
• gray hair
• vision problems
• headaches
• noise sensitivity
• sensitivity to infections
• unstable blood sugar levels

Oxidative stress effects

Many believe that the effects of oxidative stress are always harmful. This is not always the case, however, as during physical activity, oxidative stress can have beneficial and regulatory effects on the body.

In particular, exercise increases the formation of free radicals, which can cause temporary oxidative stress on the muscles, regulate tissue growth and stimulate antioxidant production. (2)

However, long-term oxidative stress affects the body’s cells, proteins and DNA in a negative way.

This is because active free radicals come into contact, through the bloodstream, with all organs and tissues of the organism. By attacking the cells and activating a series of reactions they can have serious consequences for the whole organism.

Negative effects that have been observed in situations of oxidative stress include the occurrence (1), (3), (4), (5), (6), (7) :

• premature aging
• diabetes
• atherosclerosis or hardening of blood vessels
• inflammatory diseases
• high blood pressure, also known as hypertension
• heart disease
• neurodegenerative diseases, such as Parkinson’s and Alzheimer’s
• chronic fatigue syndrome
• bronchial asthma
• male infertility

Risk factors of oxidative stress

Research has shown that some factors may increase the risk of developing long-term oxidative stress. (4) The most basic are (4), (9):

• obesity
• diets rich in fat, sugar and processed foods
• radiation exposure
• smoking cigarettes or other tobacco products
• alcohol
• some medications
• pollution
• exposure to pesticides or industrial chemicals

Oxidative stress tests

The evaluation of oxidative stress levels and antioxidant capacity are methods that have been used for years in clinical practice, making the measurements very reliable.

The measurement requires blood test (either venous or capillary from the finger). In order to carry out this measurement, the examinee should be well prepared in order to get reliable results. The preparation is as follows (10):

• abstention from smoking, food and beverages for 4 hours before the measurement
• abstention from water for 2 hours before the measurement
• abstinence from intense physical activity for 24 hours before the measurement

The parameters that will help identify oxidative stress are:

• Total antioxidant levels (TAS)
• Glutathione peroxidase (GPx)
• Vitamin C
• Vitamin E
• Selenium (Se)
• Zinc (Zn)
• Homocysteine (HCys)
• Malonic dialdehyde (MDA)

Management and prevention of oxidative stress

It has been shown that it is impossible to avoid exposure to free radicals and oxidative stress. All we can do is minimize the effects of oxidative stress on our body. The main thing of all is to increase the levels of antioxidants and reduce the formation of free radicals. (1)

One method of preventing oxidative stress is to increase the consumption of foods that are high in antioxidants. Examples of dietary sources of antioxidants are (1):

• berries
• cherries
• citrus
• plums
• dark leafy greens
• broccoli
• carrots
• tomatoes
• olives
• fish and nuts
• vitamin E
• vitamin C
• turmeric
• green tea
• onion
• garlic
• cinnamon

Other healthy lifestyle choices can also prevent or reduce oxidative stress. More specifically , the following (4) will help :

Moderate exercise: it has been associated with higher levels of natural antioxidants and reduced damage caused by oxidative stress. Regular exercise has been linked to longer lifespan, fewer effects of aging and reduced risk of cancer and disease.

Avoid smoking: reducing the frequency of smoking and avoiding exposure to second-hand smoke.

Avoid or reduce exposure to pollution and harsh chemicals.

Balanced and healthy diet rich in fruits and vegetables, as mentioned above.

Use of sunscreen in order to prevent skin damage from ultraviolet light.

Reduction of alcohol consumption.

Sleep: increase of hours of sleep, contributing to the proper functioning of the brain, the production of hormones, the balance of antioxidants and free radicals.

Avoiding excessive food consumption: overeating and constantly eating keep the body in a state of oxidative stress more often than eating adequate portions at short intervals.

Maintaining a healthy body weight: excessive fat cells produce inflammatory substances that cause increased inflammatory activity and free radical production in the cells of the immune system

Oxidative Stress and Supplements

In case the consumption of foods with antioxidant activity is not feasible or sufficient, we can ingest antioxidants exogenously through supplements. Antioxidants have several benefits for our health. More specifically they (11):

• have cardioprotective effects
• promote mental clarity
• improve our mood and mental health
• act against inflammation and degenerative diseases
• they strengthen vision
• contribute to skin health by maintaining collagen and acting against premature aging
• action against allergies

The most widely used antioxidants are (11):

• beta-carotene
• vitamin C
• vitamin E
• selenium
• zinc
• flavonoids
• lycopene
• anthocyanins
• coenzyme Q10

In addition, there are antioxidant formulas that combine many of these substances for enhanced results.

Summarizing all the above, it is important to emphasize that oxidative stress is a condition that occurs when there is an excess of free radicals in body cells. Due to this, damage to many tissues can be done, resulting in the appearance of various diseases.

Although avoiding exposure of the body to free radicals is impossible, it has been proven that appropriate changes in everyday life and lifestyle in general, can help prevent or improve the problem.

Find at Vita4you.ge a great variety in antioxidant supplements.

Bibliography:

1. Everything You Should Know About Oxidative Stress
2. Antioxidants: In Depth
3. What Does Oxidative Stress Mean? Free Radical Damage
4. What Are the Different Types of Diabetes?
5. How does oxidative stress affect the body?
6. Atherosclerosis
7. Everything You Need to Know About Heart Disease
8. Oxidative Stress in Obesity: A Critical Component in Human Diseases
9. 13 reasons why the brain is susceptible to oxidative stress
10. How much should I weigh for my height and age?
11. Oxidative stress tests: overview on reliability and use. Part II
12. Can antioxidant vitamins materially reduce oxidative damage in humans?