Oxidative stress can increase the risk of numerous diseases in the long term. Here you can find out what it is all about and how it affects your health.
Oxidative stress is caused by too high a proportion of free radicals in the body. Free radicals are the counterparts to antioxidants. They are oxygen compounds that are in an unstable state – they have one electron too few, so to speak. When they react with another compound, they steal the missing particle from it – this creates more free radicals. These reactions are also known as oxidation.
In the long term, an imbalance between free radicals and antioxidants can damage cells, tissues and entire organs in the body and thereby trigger a variety of diseases.
When do we speak of oxidative stress?
Free radicals are important components of the human organism and are produced by the body itself in many processes (for example in cellular respiration or immune reactions). So they are not just aggressive, malignant substances that make you old and sick. On the contrary: free radicals can even protect you from pathogens.
Only when the concentration is too high do the particles become a health problem. This is then referred to as “oxidative stress”. If the body is in this state for a long period of time, the risk of certain diseases increases. These include cancer and cardiovascular diseases, breathing problems or arthritis.
Oxidative stress is also said to damage the central nervous system and can lead to diseases such as stroke, Parkinson’s or Alzheimer’s. However, the exact connections have not yet been scientifically clarified in all cases.
How does oxidative stress occur?
(Photo: CC0 / Pixabay / lukasbieri)
Free radicals also arise from external factors such as heat, UV light or radiation. According to the Cleveland Clinic, aspects that lead to oxidative stress include:
- Environmental pollution and pollutants
- Smoke
- long stays in the sun
- heavy drinking
- stress
How do you avoid oxidative stress?
(Photo: CC0 / Pixabay / pasja1000)
The opponents of free radicals are antioxidants. As the name suggests, they deactivate the reactive oxygen compounds and thus prevent oxidation. This is why they are also referred to as “radical scavengers”. The body produces antioxidants itself, but usually not enough. Therefore, you should get enough antioxidants from your diet, according to the health magazine Healthline.
Foods that contain particularly high amounts of antioxidants include:
- Berries
- broccoli
- carrots
- Plums
- Tomatoes
- Olives
- Citrus fruits
Plant-based foods in particular, especially lots of fresh fruit and vegetables, as well as seeds and nuts, can protect us from too high a proportion of free radicals.
According to Healthline, there are other lifestyle measures that can protect you from oxidative stress:
- Make sure you get enough sleep.
- Establish a sports routine and ensure enough exercise in everyday life.
- Avoid nicotine and alcohol consumption.
- Protect your skin from UV radiation with sunscreen.
Pills for more antioxidants?
You can also take antioxidants in the form of dietary supplements. However, this is usually not necessary. An overdose of antioxidants can even have a negative effect on the body because they disrupt the balance between antioxidants and free radicals. The “radical scavengers” are also harmful to the human organism in excessive concentrations.
If you eat a balanced, healthy diet and exercise regularly (in healthy amounts), you usually don’t have to worry about oxidative stress. As long as you don’t harm your body through smoking, alcohol or unnecessary vitamin pills, it will be able to automatically create and maintain the balance between free radicals and antioxidants.
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