Oxidative stress: what is it
Oxidative stress consists of a hyper-production of oxidizing chemicals. The resulting alterations can affect cells and tissues.
The chemical species most affected by this process are free radicals, for example superoxide and hydrogen peroxide or other reactive oxygen species (ROS). It is a group of molecules normally produced during oxidation, a chemical reaction that takes place continuously within the body, for example during the metabolism of certain drugs or when the nutrients introduced with the diet are transformed into energy, . Free radicals are able to steal electrons from surrounding molecules, making them unstable. Targets of this process are, specifically, cell components such as:
- proteins with transport functions, enzymes, receptors, etc.
- nucleic acids
- the lipids present in the membrane of the cell.
The action of free radicals can therefore cause serious damage to the cells present in the body and to DNA; However, there are usually enzymes or substances called “antioxidants” in the body, which are able to prevent the formation of free radicals or neutralize them.
However, when the amount and reactivity of free radicals present in the body exceeds the counteracting capacity of antioxidants, we speak of oxidative stress (or REDOX imbalance).
Symptoms of oxidative stress
The symptoms of oxidative stress are caused by long-term imbalances that are created within the body as a result of the action of free radicals.
If the alteration of the REDOX system is prolonged over time, in fact, the excess of free radicals can cause metabolic alteration or damage to cells and tissues. As a result, in the long run oxidative stress seems to be involved in the development of numerous disorders or diseases. In fact, oxidative stress increases the chances of:
- premature aging of the skin, which is manifested by dry and inelastic skin and a tendency to the appearance of wrinkles
- vitiligo, caused by a reduced concentration of melanin that causes light patches to form on the skin
- hair problems, such as brittleness and hair loss
- alteration of the functionality of some organs, cardiovascular diseases, osteoporosis
- infertility in both sexes
- development of chronic and degenerative diseases, such as Alzheimer’s, Parkinson’s disease and multiple sclerosis
- occurrence of tumors.
It should be noted, however, that the effects of free radicals are not always harmful to health, but, on the contrary, these molecules play an important role in some physiological processes.
In fact, evidence shows that oxygen and nitrogen free radicals (RNS – Reactive Nitrogen Species, the most common reactive species together with ROS) help the body, for example, in the suppression of pathogens, in defense mechanisms, in the transmission of signals between cells and in the control of blood pressure.
Causes of oxidative stress
The mechanisms that generate the production of free radicals are both endogenous, i.e. internal to our body, and exogenous, that is, deriving from the environment around us. As for endogenous factors, among the most important are the activation of the immune system as a result of an inflammatory process, the metabolization of substances introduced from the outside and cellular respiration. The main exogenous factors, on the other hand, are the intake of potentially toxic substances for the body, sport, ionizing radiation and environmental pollution.
In the event that one or more of these conditions are exacerbated, there may be an excess of free radical production, resulting in the development of oxidative stress. The conditions that can most cause oxidative stress are:
- active and passive smoking
- drug use, alcohol abuse and incorrect medication
- exposure to harmful chemicals
- diet low in fruits and vegetables, as well as ingestion of toxic elements present in food (naturally present in food, artificially added as additives or that have developed during the cooking phase)
- imbalances in metabolism, first of all diabetes, excess weight and obesity
- excessive exposure, without adequate protection, to ultraviolet sunlight or X-rays (e.g. during an X-ray)
- prolonged and too intense aerobic physical activity
- predisposing genetic factors.
Remedies for oxidative stress
The presence of oxidative stress can be diagnosed through an analysis performed by specialized medical personnel.
To this end, the most commonly used laboratory tests are:
- FORT colorimetric test (Free Oxygen Radicas Test), which exploits the ability of certain metals to separate free radicals in a plasma sample, in order to determine the exact amount
- d-ROMs (Reactive Oxygen Metabolites) test, which analyzes the amount of free radicals in a plasma sample by staining them through the action of a reagent. Through this examination, depending on the concentration of free radicals and antioxidants, oxidative stress can be defined as relative, potential or absolute.
Once the presence of oxidative stress has been ascertained, the doctor will indicate to the patient what care or treatment to undertake to improve their physical well-being.
It is important to underline that, in most cases, the imbalance can be countered by following a healthy lifestyle, primarily from the point of view of nutrition. Following a diet rich in foods containing natural antioxidants, in fact, can help actively fight the proliferation of free radicals. Among the foods that it is good to take we remember:
- different types of fruits (black grapes, blueberries, blackberries, plums, avocados, kiwis, citrus fruits, goji berries etc.) and vegetables (carrots, green cabbage, tomatoes etc.)
- cereals such as brown rice
- green tea
- unsweetened cocoa
- some vegetable oils, containing unsaturated fats and vitamin E.
To counteract free radicals, however, in some cases medicine also recommends the use of specific supplements. In particular, the intake of the following types of products is indicated:
- antioxidant supplements containing β-carotene, polyphenols, flavonoids, anthocyanins etc.
- supplements of vitamin A, vitamin C (or ascorbic acid), vitamin E and minerals such as magnesium, zinc, selenium
- Coenzyme Q10 and Glutathione Supplements
- fatty acid supplements (omega-3 and omega-6, also present in oily fish).
The methods of taking these compounds may vary depending on the formulation of the products, but in most cases the supplements are taken orally.
We remind you that, in any case, any type of supplement in the presence of pathologies or if you are carrying out a drug therapy, must always be taken under the supervision of your doctor. Some compounds can in fact trigger an abnormal reaction in the body, generating unexpected side effects, which can vary from person to person.
Preventing oxidative stress
To avoid the development of oxidative stress, prevention is essential.
As already highlighted, in fact, in order to reduce the risk of an increase in the level of free radicals, it is important to follow correct habits daily, which favor the body’s ability to maintain its balance. Among the behaviors to be adopted we remember:
- follow a varied diet, rich in fruits and vegetables; Those who adhere to the so-called Mediterranean diet are less likely to incur oxidative stress
- keep blood sugar under control, avoiding ingesting too much sugar during the day
- avoid taking substances harmful to our body, such as drugs or other chemicals
- avoid the abuse of cigarettes and alcoholic beverages
- always wear sunscreen in case of direct exposure of the skin to sunlight and wear adequate protection in case of diagnostic tests such as x-rays and CT scans
- keep physically fit, practicing regular sports
- give up a sedentary lifestyle and an inactive lifestyle, which generally favor the increase in body weight.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.