Oxidative Stress, The Silent Killer
- MedReport Foundation
- 1 day ago
- 3 min read
What is Oxidative Stress?
Oxidative stress is the imbalance of free radicals and antioxidants in the body. When free
radicals build up faster than the antioxidants, oxidative stress (OS) occurs. Over time, this
imbalance can lead to the development of various health conditions (1). We don’t feel OS
happening, it happens silently in the body at the cellular level. OS is a natural process of aging, but can accumulate faster with factors such as environment, lifestyle, and some medications (2,3,5).
Think of free radicals as garbage and antioxidants as the garbage service that clears it out. You can think of it like opening a package, you keep what you need, but you’re left with the waste. That leftover “trash” represents free radicals. Normally, your body has a system in place (antioxidants) to clean that up. But if the “trash” builds up faster than it can be removed, it starts to accumulate. That buildup is what we call oxidative stress. The photo provides a strong visual of OS. (6)
Free Radicals
Free radicals are created internally in the body during processes like when your body breaks
down food for energy, during exercise, inflammation, and other biological processes. Free
radicals can also be created externally from things such as air and water pollution, medications, smoke, alcohol, heavy metals, radiation and even in cooking (4,5).
Oxidative Stress
The build-up of the free radicals cause oxidative stress. OS causes damage to our cells, proteins, and DNA. Over time, this damage accumulates in the cells and can lead to cardiovascular disease, neurological diseases such as Alzheimer’s, ALS, and MS, Respiratory disease such as COPD, inflammatory disease such as rheumatoid arthritis, macular degeneration, prenatal complications, cancers, it is involved in a wide variety of kidney diseases, and several more diseases (2,4).
Antioxidants
The body has built-in systems to protect itself and is designed to maintain this balance, up to a point. When the system becomes overwhelmed, oxidative stress can develop. The body naturally produces its own antioxidants, which are some of the most powerful “garbage removers.” These include enzymes such as superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GSH-Px). In addition, antioxidants can be obtained from external sources, including nutrients like vitamin C, vitamin E, selenium, and zinc (3).
Lifestyle
In addition to antioxidant intake, lifestyle modifications can help support the body in maintaining a healthy balance. These include engaging in regular physical activity (2–3 times per week) (3), consuming a diet rich in fiber, essential minerals, and omega-3 fatty acids (5), maintaining a slight caloric deficit with a focus on nutrient-dense foods, prioritizing adequate sleep, limiting processed foods, and managing stress (7).
Recap
Oxidative stress is a natural process that is always present in the body. While it is not a disease, an imbalance can contribute to the development of chronic health conditions.
Lifestyle choices play a significant role in managing this balance, and small, consistent habits are the most effective approach for long-term health.
References
1. Preiser JC. Oxidative stress. JPEN J Parenter Enteral Nutr. 2012;36(2):147-154.
doi:10.1177/0148607111434963
2. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative Stress: Harms and Benefits for Human
Health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763
3. Liguori I, Russo G, Curcio F, et al. Oxidative stress, aging, and diseases. Clin Interv
Aging. 2018;13:757-772. Published 2018 Apr 26. doi:10.2147/CIA.S158513
4. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int
J Biomed Sci. 2008;4(2):89-96.
5. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods:
Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-
7847.70902
6. Innoaesthetics. What is oxidative stress and how to fight it? Innoaesthetics website.
7. Poljsak B. Strategies for reducing or preventing the generation of oxidative stress. Oxid
Med Cell Longev. 2011;2011:194586. doi:10.1155/2011/194586
