By Deborah Bamisaye
Adekunle was stressed and tired even after sleeping almost every day. He got so tired of the situation because it was already affecting his productivity at work. One day, he explained to his doctor friend: “It’s as though I have gone to work throughout the night – what’s happening? Ehn, abi…you no see this village people self…
Favour cuts in, “Ah! That could be oxidative stress, not any village people o! Apparently, all that soda and late-night shawarma were fighting your body. You know what? “Drop the junk, grab some fruits. Let antioxidants do their thing.”
Adekunle laughed, but a few weeks later, he was glowing like a skincare ad.
He told Favour, “You were right! That oxidative stress don tire! He don run away, in fact – I now truly understand why you have been hammering on a change of lifestyle since.
Points to note:
Drink water, mind your veggies, and let nature drag oxidative stress by the edges. Do you ever wake up tired… even after sleeping? Your skin dull, your energy gone, your body whispering, “I’m tired too.” That’s oxidative stress – the silent show-off. The one that burns you out from the inside.
Oxidative stress is a condition characterized by an imbalance between free radicals and antioxidants in the body, leading to cell and tissue damage. Free radicals are unstable molecules with unpaired electrons that react easily with other molecules, causing oxidation and potential harm to lipids, proteins, and DNA in cells.
Oxidative stress reflects a disruption in the body’s redox balance with harmful effects on cellular functions and overall health. Antioxidants serve to neutralize free radicals by donating electrons, thereby reducing their damage.
This imbalance occurs when there are too many free radicals and not enough antioxidants to neutralize them, resulting in oxidative damage, which is implicated in aging and many chronic diseases such as cancer, Alzheimer’s disease, heart disease, diabetes, and neurodegenerative disorders. Oxidative stress can also arise from environmental factors like pollution, smoking, radiation, and toxins, as well as internal processes like metabolism and immune responses.
Causes:
Cooking Oil & Oxidative Stress
Bleaching oil or repeatedly heated cooking oils can significantly contribute to oxidative stress. The thermal oxidation process during cooking generates free radicals and harmful lipid oxidation products, which can increase oxidative stress markers in the body.
Scientific evidence suggests that repeatedly heating and consuming cooking oils elevates oxidative stress markers and can predispose individuals to various degenerative diseases.
So, it is wise to say, ‘Do not bleach your oil when you make soup or stew.’
Internal and External Factors
Some factors that lead to an excessive production of free radicals or a reduced ability of the body’s antioxidant defenses to neutralize them include:
1. Internal physiological processes such as cellular metabolism, where reactive oxygen species (ROS) are produced naturally in mitochondria during energy production.
2. Immune system activation and inflammation can temporarily increase oxidative stress
3. Metabolic imbalances like diabetes, obesity, and overweight conditions.
4. Environmental pollution, including exposure to harmful chemicals, heavy metals, and atmospheric pollutants.
5. Lifestyle factors such as smoking (active and passive), alcohol and drug abuse, poor diet, and excessive or incorrect exposure to ultraviolet (UV) radiation or X-rays.
6. Psychophysical stress, certain medications, and prolonged intense physical exercise.
7. Other factors like infections, cancer, ischemia (restricted blood flow), and aging also contribute to increased oxidative stress.
These factors either increase the production of free radicals or diminish the antioxidant capacity of the body to handle it.
Antioxi’ vs Oxi’
Antioxidants protect cells’ lipids, proteins and DNA from oxidative damage. This protective action supports cellular health and reduces inflammation, which is a key factor in many chronic diseases associated with oxidative stress such as cardiovascular diseases, neurodegenerative disorders, and cancer.
There are both endogenous antioxidants produced by the body, such as glutathione and coenzyme Q10, and exogenous antioxidants obtained from diet, including vitamins A, C, and E, as well as flavonoids and other plant-based compounds. These antioxidants can enhance the body’s defense system by replenishing antioxidant levels, inhibiting enzymes that generate free radicals, and chelating metals involved in oxidation processes.
Overall, antioxidants play a pivotal role in maintaining cellular redox balance and promoting healthy aging by mitigating the harmful effects of oxidative stress.
Although there are natural remedies that may reduce its effect, this should not rule out the need to see medical practitioners for tests, medication and advice on the issue.
This is important, so we don’t self-medicate and affect the drugs by taking some foods from nature that could result in counter productivity.
Let’s explore these possible remedies:
Natural remedies, spices, and seeds that can help correct oxidative stress include:
a. Curcumin (from turmeric): It neutralizes free radicals and boosts the body’s antioxidant enzymes, effectively lowering oxidative stress and inflammation. Combining with black pepper (piperine) enhances its absorption significantly.
b. Garlic: It has strong antioxidant effects that reduce oxidative stress and inflammation.
c. Ginger: This spice exhibits antioxidative and anti-inflammatory properties that help combat oxidative damage.
d. Cinnamon: Known for its antioxidant and anti-inflammatory effects, cinnamon helps counter oxidative stress.
e. Sesame seeds: Rich in sesamin and sesamol, sesame seeds reduce inflammation and oxidative stress, support heart and liver health, and have anti-aging effects.
f. Pumpkin seeds: Contain antioxidants such as tocopherols and carotenoids that help reduce inflammation and oxidative stress and support overall wellness.
g. Other spices with antioxidant properties include cumin, cardamom, oregano, and fenugreek.
h. Natural vitamin C sources, such as amla extract, provide potent antioxidant action, supporting the regeneration of other antioxidants like vitamin E and glutathione.
These natural options help neutralize free radicals, reduce inflammation, protect cells, and enhance the body’s overall antioxidant defenses to manage oxidative stress effectively.
A lifestyle that reduces oxidative stress involves several key habits:
1. Eat a balanced diet rich in antioxidants: Consuming plenty of fruits, vegetables, whole grains, nuts, and seeds provides essential antioxidants such as vitamins C and E, polyphenols, and flavonoids that neutralize free radicals and reduce oxidative damage.
2. Quit smoking and reduce alcohol intake: Smoking and excessive alcohol increase free radical production; stopping smoking and limiting alcohol helps lower oxidative stress levels significantly.
3. Exercise moderately: Regular moderate exercise (e.g., 150 minutes per week of aerobic activity) boosts the body’s natural antioxidant defenses without excess free radical production. Avoid overly intense or exhaustive workouts without recovery.
4. Manage stress: Techniques like mindfulness, meditation, yoga, and relaxation reduce stress hormone levels that trigger oxidative stress.
5. Get enough quality sleep: Aim for 7–9 hours per night to allow the body to repair and detoxify, which reduces oxidative stress.
6. Stay hydrated: Drinking plenty of water supports metabolic functions and the removal of toxins that can promote oxidative damage.
7. Avoid environmental toxins: Reducing exposure to pollutants, chemicals, and harmful UV radiation helps prevent oxidative stress from external sources.
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