Oxidative stress – causes, symptoms and treatment

Did you know that oxidative stress is the main cause of many diseases and aging processes in the body? It's responsible for wrinkle formation and increased fatigue. This biochemical process is caused by many factors, including an unhealthy lifestyle and insufficient sleep. What is oxidative stress and how can we combat it?

Oxidative stress what is it?

Oxidative stress is receiving increasing attention. It is cited as a contributing factor to the development of chronic diseases such as heart disease, diabetes, and cancer. Its role in the development of neurodegeneration is also emphasized.

So, what exactly is oxidative stress? It's a condition in which the body experiences an imbalance between the production of reactive oxygen species (ROS) and the ability to neutralize their effects through antioxidants. This process can lead to cell and tissue damage and an increased risk of numerous diseases.

Oxidative stress is associated with free radicals. These compounds have a destructive impact on life. They are characterized by high reactivity. They can damage cells, DNA, and other molecules. Their formation and deactivation are continuous metabolic processes. While a healthy body can maintain homeostasis by eliminating free radicals on its own, in people who lead strenuous lifestyles, excessive free radical formation leads to ineffective neutralization, which in turn manifests as oxidative stress.

Now you know what oxidative stress is. But how does it occur? When free radical levels exceed antioxidant levels, the balance is disrupted. This, in turn, means that free radicals attack healthy cells in the body, damaging their membranes and causing them to die. As a result, the risk of developing diseases increases, manifesting in a variety of ways.

Oxidative stress causes

The causes of oxidative stress, encompassing both internal and external factors, can be diverse. Excess free radicals in the body can result from natural metabolic processes, but also from exposure to environmental factors. However, these are not the only causes of oxidative stress.

Oxidative stress causes:

• unhealthy lifestyle – alcohol abuse, smoking, lack of physical activity,

• improper diet – poor in antioxidants, which are natural “cleaners” of free radicals,

• a menu rich in highly processed foods – mainly rich in saturated fatty acids, trans fats, and simple sugars,

• UV radiation – too frequent and long exposure to solar radiation without the use of a protective filter,

• insufficient sleep – less than 7 hours a day, including insomnia and problems with waking up at night,

• long-term stress and lack of rest,

• environmental pollution,

• too intense physical exertion.

Oxidative stress symptoms

Oxidative stress can manifest itself through a wide range of symptoms, resulting from its impact on various cells, tissues, and organs. These symptoms can be ambiguous and often mistakenly attributed to other conditions. This makes it difficult to directly identify them as consequences of oxidative stress. Therefore, symptoms of oxidative stress are often overlooked during diagnostics. However, in some cases, simply changing lifestyle and dietary habits is enough to improve the body's functioning.

Oxidative stress symptoms:

• headaches, muscle and joint pain,

• inflammation in the body,

• weakness and chronic fatigue,

• digestive problems,

• decreased immunity and frequent infections,

• metabolic disorders,

• skin problems,

• difficulties with wound healing and body regeneration,

• problems with falling asleep and staying asleep,

• reduced physical performance and exercise intolerance,

• memory and concentration disorders.

Oxidative stress also affects the skin. In some cases, it can even lead to premature aging, which manifests itself through the formation of wrinkles and loss of firmness. Oxidative stress on the skin can lead to skin discoloration, age spots, and uneven skin tone.

Oxidative stress – how to test it?

As mentioned above, symptoms of oxidative stress can be confused with those associated with many chronic health conditions, such as heart disease, type 2 diabetes, neurodegenerative diseases (e.g., Alzheimer's disease), and some types of cancer. Growing scientific evidence suggests that oxidative stress plays a key role in the pathogenesis of these conditions, emphasizing the importance of early intervention and preventative strategies.

To determine whether the symptoms described above are a problem related to the harmful effects of free radicals or to a developing disease, perform an oxidative stress blood test. This oxidative stress test will help determine the actual cause of your worsening well-being.

How to test for oxidative stress? This can be done using laboratory tests that measure the levels of various types of ROS, such as hydrogen peroxide (H2O2), hydroxyl radicals (•OH), and nitric oxide (NO). A typical oxidative stress test involves measuring glutathione levels and telomere length, commonly referred to by patients as "biological age." Other tests include analysis of 8-hydroxy-2-deoxyguanosine, a marker of oxidative DNA damage, and the activity of antioxidant enzymes such as superoxide dismutase.

Oxidative stress effects

As mentioned above, oxidative stress can contribute to the development of many diseases and accelerate the aging process. Its effects can be visible at different stages of life and take many forms. However, they can be classified into three groups. The effects of oxidative stress include:

• DNA damage – increased risk of genetic mutations and cancer development,

• protein damage – changes in their structure and function that may have a negative impact on many biological processes,

• lipid damage – damage to cell membranes and destabilization of cell structure.

This damage also has its consequences. Among other things, it leads to premature aging of the skin and internal organs, damage to immune system cells, which weakens their ability to fight infections and diseases, activation of inflammatory processes in the body, mitochondrial dysfunction, and an increased risk of mitochondrial and neurodegenerative diseases.

Oxidative stress – how to avoid it?

There's no doubt that oxidative stress is a destructive force on health and beauty. Fortunately, by implementing appropriate preventative measures, you can maintain your body in homeostasis, preventing the excessive development of free radicals. So, how can you avoid oxidative stress?

In combating oxidative stress, a holistic approach is key, encompassing lifestyle and dietary modifications and supplementation. Avoiding highly processed foods, artificially fertilized vegetables and fruits, and limiting the consumption of smoked and fried foods—burnt foods are particularly harmful. It's also important to minimize the negative impact of environmental factors on the skin, including exposure to UV radiation, smog, and smoke, and the use of irritating cosmetics.

Physical activity is also crucial to maintaining healthy oxidant levels in the body. Adjust your exercise to your age and abilities, remembering that adults are recommended to get about 300 minutes of moderate-intensity activity per week. This can include walking, cycling, swimming, or any other activity you enjoy.

Oxidative stress – how to treat it?

Prevention, or so-called oxidative stress prevention, is the best strategy for combating excess free radicals in the body. A proactive approach to health, encompassing diet, physical activity, and appropriate supplementation, can significantly reduce the risk of serious illnesses related to the complications of constant stress.

Oxidative stress – how to treat it? A varied diet rich in antioxidants, healthy sleep, and stress reduction will certainly help. Furthermore, regular tests will allow you to monitor the level of oxidative stress and inflammation in your body, allowing you to take prompt action. If you're wondering how to reduce oxidative stress, you should know that in most cases, a healthy lifestyle change and supplementation are sufficient. Coenzyme Q10, resveratrol, alpha-lipoic acid, and green tea extracts are essential. These active ingredients in supplements can help the body combat oxidative stress.

If you're starting oxidative stress treatment or want to assess the profound changes free radicals have wrought in your body, check oxidative stress markers. These include markers of DNA damage levels, such as single- and double-strand breaks, markers of oxidative stress associated with lipid damage, such as lipid peroxidation products such as malondialdehyde (MDA) and 4-hydroxynonenal (4-HNE), and levels of oxidized proteins, including proteins with sulfhydryl groups.

Oxidative stress supplements and herbs

Oxidative stress can be mitigated by using various dietary supplements and herbs that possess antioxidant properties. If you're wondering what to do about oxidative stress, consider the suggestions in the list below.

Oxidative stress supplements – these active ingredients are worth reaching for

• vitamin C – a strong antioxidant that helps neutralize free radicals,

• vitamin E – protects cells against oxidative damage, especially cell membranes,

• beta-carotene – a precursor of vitamin A, which neutralizes free radicals and helps protect against oxidative damage,

• Vitamin A – helps protect the skin, eyes and immune system from oxidative stress,

• selenium – is a component of antioxidant enzymes such as glutathione peroxidase,

• zinc – essential for the proper functioning of antioxidant enzymes,

• green tea – contains catechins, which are powerful antioxidants,

• curcumin from turmeric – has strong anti-inflammatory and antioxidant properties,

• grape seed extract – rich in polyphenols that help protect against oxidative stress,

• berry fruit extract (e.g. acai berries, goji berries) – contains large amounts of antioxidants, such as anthocyanins,

• Omega-3 fatty acids, especially DHA and EPA, may help reduce inflammation and oxidative stress.

Herbs for oxidative stress

• Ashwagandha – an adaptogen that may help alleviate oxidative stress by regulating cortisol levels,

• rosemary – contains antioxidants and anti-inflammatory compounds that may help protect cells from oxidative damage,

• Milk thistle – helps protect the liver from oxidative stress by increasing glutathione production.

Remember, supplementation can be a valuable addition to your diet, but you should always consult with your doctor or clinical dietitian before starting any regimen. Matching the right supplements and dosages to your individual needs is crucial to optimizing health benefits.

Oxidative stress diet

Dietary oxidative stress is one of the best ways to combat free radical damage. Increasing your intake of antioxidant-rich foods is key. Vegetables, fruits, nuts, seeds, and whole grains are valuable sources of these compounds. Antioxidants such as vitamins C and E, beta-carotene, and selenium neutralize free radicals, contributing to the body's defenses.

Include these foods in your daily diet: berries, nuts, green tea, broccoli, spinach, avocado, tomatoes, peppers, and dark chocolate. Also eat foods rich in vitamin C: citrus fruits, kiwi, peppers, broccoli, and parsley, and vitamin E: nuts, seeds, almonds, vegetable oils, avocado, and spinach. Reach for herbs and spices with antioxidant properties, such as turmeric, ginger, cinnamon, oregano, and rosemary.