When our cells are under stress, we speak of what is known as oxidative stress. It negatively impacts our health and causes us to age faster. But what exactly is behind oxidative stress—and what can you do about it?
Table of contents:
- What is oxidative stress?
- How does oxidative stress arise?
- What are the consequences of oxidative stress?
- Reduce oxidative stress
- The best sources of antioxidants: The ORAC value
- Conclusion: Avoid oxidative stress with a healthy lifestyle
What is oxidative stress?
In general, scientists speak of oxidative stress when an imbalance occurs in the body between free radicals (so-called oxidants) and their counterparts, the antioxidants. But what does that actually mean?
What are free radicals?
Free radicals are chemical molecules with one or more unpaired electrons. They are formed in our bodies through normal metabolic processes, but can also be caused by external factors such as smoking or UV radiation.
Some metabolic processes that produce free radicals are:
- Cellular respiration
- Inflammatory reactions (for example, in infections or injuries)
- Fat and protein breakdown
The problem: Due to the unpaired electron, free radicals are highly unstable and reactive – they "steal" electrons from other molecules in our cells and are thus responsible for cell damage. At the same time, this "electron theft" creates many new oxidants – a harmful chain reaction.
Are oxidants always bad for our body?
No, they are not. A certain level of free radicals is actually essential for normal cell function and our health.
Because oxidants are part of many important processes in the body:
- Fighting viruses and bacteria
- Adaptation of muscle cells during exercise
- Dilation of blood vessels
Free radicals only become harmful when the ratio between oxidants and antioxidants is out of balance.
What are antioxidants?
Antioxidants are, so to speak, the antagonists of free radicals. They can neutralize oxidants by "donating" electrons without becoming free radicals themselves. This protects our cells from severe cellular damage and thus contributes to our health.
Antioxidants can be found in our body (especially antioxidant enzymes), but also in many foods - especially in fruits and vegetables (especially vitamins C and E).
If cell damage does occur, the body's own repair and regeneration processes can usually quickly repair it.
However, if our antioxidant protection system is weakened (or we constantly stimulate the production of free radicals), the resulting oxidative stress becomes a real problem for our organism.
How does oxidative stress arise?
Our bodies usually cope very well with the oxidants produced by natural metabolic processes. Much more often, external influences disrupt the balance between antioxidants and free radicals:
- Smoking or alcohol: Just a single puff of a cigarette is enough to release billions of oxidants. Alcohol also increases the production of free radicals, especially in the liver. Even the breakdown of alcohol produces a similarly reactive oxygen species, known as ROS.
- UV radiation: UV-B rays penetrate deeply into the skin, while UV-A rays penetrate even deeper, not only causing free radicals to form there but even destroying the genetic material of skin cells. Although such damage can still be partially repaired, this capacity is very limited.
- Physical stress: High levels of physical exertion are automatically associated with increased oxidant generation (“ Oxidative Stress and Physical Activity ”). This is triggered by increased oxygen consumption by the muscles. Sudden, excessive physical exertion, such as exercise, can lead to oxidative stress and tissue damage.
- Psychological stress: Constant psychological stress also affects oxidant production. A recent research report from February 2023 (" Oxidative Stress in Depression ") showed that people with depression had higher markers of oxidative stress and significantly lower antioxidant levels.
- Environmental toxins: exhaust fumes, particulate matter, pesticides, heavy metals, ozone—they all have a variety of negative effects on our bodies. When inhaled, particulate matter, for example, triggers the immediate production of free radicals in the lungs, where it can lead to oxidative stress.
- Lack of sleep: An adult needs about seven to nine hours of sleep per day. Even less than six hours of sleep stimulates the production of oxidants in the body – and thus also affects inflammatory and immune responses.
- Chronic inflammation: Inflammatory processes and oxidants are interdependent and fuel each other. Especially in cases of chronic inflammation, patients must therefore keep an eye on the oxidative stress in the body and take timely countermeasures.
- Unhealthy diet: Because our bodies can't produce all the antioxidants we need on their own, we need to get enough of them through our diet. This only works if we eat plenty of fruits and vegetables—and don't constantly rely on foods high in sugar and fat. A balanced diet is therefore crucial in combating this imbalance.
What are the consequences of oxidative stress?
The older we get, the less effective our body's defense mechanisms are at repairing any damage caused by oxidants. If oxidative stress goes unnoticed or even ignored for a long time, it can result in serious health problems.
Cell damage
- DNA damage : Free radicals can damage the DNA in cells and thus promote mutations - which in turn increase the risk of cancer.
- Lipid peroxidation : Free radicals can oxidize lipids in cell membranes, causing cells to expend more energy to stabilize their membrane potential. This can lead to cell damage and even cell death.
- Protein damage : Oxidative stress leads to protein oxidation, which damages the protein structure. If the body can no longer repair or eliminate this damage, the defective proteins accumulate in the body and can trigger various diseases.
Aging
- Skin aging : Collagen and elastin are largely responsible for the stability and elasticity of our skin. They break down these very substances, causing wrinkles, sagging, and drooping skin.
- General aging : Oxidative damage to cells and tissues accelerates the aging process throughout the body, significantly increasing the risk of age-related diseases.
Diseases
- Cancer risk : Free radicals can promote the development and progression of cancer through DNA damage and mutations.
- Cardiovascular disease: Oxidative stress accelerates the formation of plaque in the arteries (arteriosclerosis). As a result, the risk of heart attack and stroke is significantly increased. (“ Oxidative stress and inflammation as causes of cardiovascular disease ”)
- Neurodegenerative diseases : Diseases such as Alzheimer's and Parkinson's are also associated with oxidants because oxidants can damage neurons and thus impair brain function.
- Chronic inflammatory diseases : Conditions such as arthritis and inflammatory bowel disease are aggravated by oxidative damage.
immune system
- Weak immune system : Long-term oxidative stress weakens the immune system. The body becomes more susceptible to infections and less able to fight pathogens.
- Autoimmune diseases : Oxidative damage can lead to immune system dysfunction, increasing the risk of autoimmune diseases.
metabolism
- Insulin resistance: Oxidants also contribute to the development of insulin resistance, which in turn may increase the risk of type 2 diabetes. (“ Oxidative Stress, Nitric Oxide, and Diabetes ”)
- Fatty acid oxidation : Oxidative damage can impair mitochondrial function, resulting in disruption of energy production and lipid metabolism.
Cognitive function
- Memory and learning : Oxidants also have negative effects on neuronal structures, which impairs memory performance as well as the ability to learn.
- Mental health : Oxidants are also linked to mental health conditions such as depression and anxiety.
Reproduction
- Fertility : Oxidants even affect sperm quality and egg cell integrity. Long-term stress can therefore also negatively impact fertility.
- Pregnancy: A study (“ Impact of oxidative stress on female fertility, Curr Opin Obstet Gynecol ”) examined the connection between miscarriage and antioxidants. The result: women with higher levels of antioxidants in their blood had a lower risk of miscarriage.
What is important, however, is that it usually takes decades for oxidative stress to result in such problems.
Nevertheless, there are also short-term symptoms that can occur:
- Weakened immune system
- Exhaustion and fatigue
- Inflammations
- Headache
- Difficulty concentrating
- Skin problems
Reduce oxidative stress
To protect our bodies from oxidative stress, we must first and foremost be careful not to expose ourselves to unnecessary external stressors. But there are also other things we can do to maintain a balance between oxidants and antioxidants:
Antioxidant-rich diet
- Fruits and vegetables : These contain many antioxidants such as vitamin C, vitamin E, and beta-carotene. Berries, citrus fruits, green leafy vegetables, carrots, and peppers are particularly helpful.
- Nuts and seeds : Almonds, walnuts, chia seeds and flax seeds are rich in antioxidants and healthy fats.
- Whole grain products : Whole grain products such as oats, quinoa, and brown rice contain fiber, which supports our gut microbiome. This is the only way antioxidant nutrients can be properly absorbed.
- Legumes : Beans, lentils, and peas are good sources of antioxidant nutrients and protein.
- Green tea and herbal teas : These drinks are rich in polyphenols, which have powerful antioxidant properties.
Regular physical activity
- Moderate exercise : Regular, moderate physical activities such as walking, swimming or cycling strengthen the body's defenses against oxidative stress.
- Avoid overtraining : Overly intense and unfamiliar physical activity can increase oxidative stress. This is another reason why it's important to have a balanced training program and plan sufficient recovery periods.
Stress management
- Relaxation techniques : Methods such as meditation, yoga, tai chi and breathing exercises help to reduce psychological stress.
- Hobbies and social activities : Take time for hobbies and meetings with friends and family - this also reduces stress levels.
Sufficient sleep
- Regular sleep rhythm : A consistent sleep rhythm supports your recovery and helps the body repair oxidative damage.
- Sleep hygiene : Ensure a cool, dark, and comfortable sleeping environment. And most importantly, your cell phone has no place in the bedroom.
Avoid pollutants
- Stop smoking (or stop smoking) : Smoking dramatically increases the amount of oxidants in your body. It's best to quit—or not start in the first place.
- Reduce alcohol consumption : Drinking less or no alcohol reduces the number of oxidants in your body.
- Avoid pollution : Stay away from heavily polluted areas as much as possible.
Dietary supplements
Important: Before taking any nutritional supplements on a whim, discuss your use with your doctor first. They can determine whether you have a deficiency. Depending on the nutrient, an overdose can be harmful to your health.
- Multivitamins, plant extracts, and minerals : Dietary supplements can fill in any gaps, especially if your diet doesn't provide all the necessary nutrients. Vitamin C, vitamin E, coenzyme Q10, and selenium are commonly supplemented. My tip: use polyphenols, such as those found in blueberry extracts, curcumin, pine bark, and grape seed extracts.
- Omega-3 fatty acids : These are found in fish oil and flaxseed oil and have important antioxidant properties.
The perfect dietary supplement to protect your body from oxidative stress: our VITA+ all-in-one. With its combination of various ingredients (including B vitamins, vitamins C and D, magnesium, and four different polyphenol sources), your body is optimally supplied with all essential nutrients. Comprehensively controlled and tested.
Conclusion: Avoid oxidative stress with a healthy lifestyle
In principle, oxidants are an important component of many processes in our body – and are indispensable. Things change when the ratio of oxidants to antioxidants becomes unbalanced.
This imbalance can then have a negative impact on many different bodily processes - and cause real health problems in the long term.
This is another reason why it's important to avoid external triggers that can increase oxidant production. This can be achieved, for example, through a varied diet, exercise, and a generally healthy lifestyle.
