Oxidative Stress
Oxidative stress, free radicals, antioxidants—have you heard of these terms before? But what exactly is oxidative stress? How does it develop? Is it dangerous to our health? We’ll explore these and other questions.
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What is oxidative stress?
Cellular aging and oxidative stress are, in principle, completely normal biological processes. Oxidative stress is defined as a metabolic state in which there is an imbalance between free radicals and antioxidants, which act as radical scavengers. Free radicals are oxygen compounds that are missing an electron. This makes them highly reactive, as they strive to replace their missing electron.
Free Radicals, Antioxidants
Free radicals are by no means foreign substances or toxins; rather, they are natural biochemical components of our bodies. And as such, they also have important functions to fulfill. For example, they regulate the activity of our “cellular powerhouses,” the mitochondria, and therefore have a significant influence on cell growth. The immune system also uses free radicals to kill cells that are growing uncontrollably or to destroy pathogens.
So free radicals aren't inherently bad or dangerous. Only when they become excessive—that is, when the balance between free radicals and their counterparts, the antioxidants, is disrupted over an extended period—can they be harmful to our health.
The ratio of free radicals to antioxidants can be determined through both blood and urine tests.
Oxidative Stress and Its Consequences
The same applies here: the effects of oxidative stress are not necessarily harmful to the body.
According to many experts, oxidative stress—which can result from intense physical activity, for example—is actually beneficial. It triggers responses that contribute to growth and muscle development in athletes, among other things. It also stimulates healing processes following an injury or surgery. In these cases, free radicals are actually useful to us.
However, a prolonged imbalance between free radicals and antioxidants can lead to increased metabolic disturbances and cellular damage. For cellular health and healthy aging (longevity), it is therefore crucial that free radicals and antioxidants remain in balance.
Many studies suggest a link between increased levels of free radicals, oxidative stress, and cancer. However, a definitive causal relationship between free radicals and the development of cancer has not yet been proven.Viele Studien legen einen Zusammenhang von vermehrt auftretenden Freien Radikalen, oxidativem Stress und Krebserkrankungen nahe. Ein tatsächlicher kausaler Zusammenhang zwischen Freien Radikalen und der Entstehung von Krebs ist allerdings bislang nicht nachgewiesen.
What causes oxidative stress?
We now know of a wide variety of causes of oxidative stress. We can influence some of them through our lifestyle—primarily through plenty of exercise, regular relaxation, and a diet rich in essential nutrients. However, there are also causes over which we have little or no control.
Experts currently identify three main sources of oxidative stress:
01 Lifestyle
- A diet low in essential nutrients (fast food, industrially processed foods)
- excessive sugar consumption
- Smoking and Other Drug Use
- heavy alcohol consumption, alcohol abuse
- physical stress, such as that caused by competitive sports
- psychological stress, such as that caused by grief, sadness, or pressure to perform
- chronic sleep deprivation
02 Diseases
- Infections
- Inflammation
- Allergies
- Immune System Disorders (Immune Deficiency)
- Injuries, Surgeries
- chronic rheumatic joint inflammation
- chronic conditions, such as diabetes, rheumatism, or Alzheimer's disease
- Radiation and Chemotherapy
- certain medications, such as antibiotics, chemotherapy drugs, or hormone preparations
03 Environmental Factors
- UV and X-rays, as well as other forms of radiation exposure
- Exhaust fumes, particulate matter, smog
- Environmental toxins and chemicals such as pesticides, solvents, dioxins, methane, ozone, and heavy metals
- Secondhand Smoke
What are the signs of oxidative stress?
Typical signs of oxidative stress include fatigue, decreased performance, and exhaustion. A general lack of energy, increased susceptibility to infections—including chronic infections—high blood pressure, and poor wound healing can also indicate oxidative stress.
Oxidative stress also plays a key role in the aging process, as it impairs the regeneration and detoxification of the body’s cells. For this reason, increased oxidative stress can lead to premature graying of the hair or premature skin aging, for example.
Is it possible to "reduce" oxidative stress?
As mentioned above, mild, temporary oxidative stress is something that a healthy body can easily manage and does not require therapeutic treatment. Mild oxidative stress can generally be counteracted by leading a healthy lifestyle—by reducing or avoiding free radicals and increasing the intake of antioxidants.
If you follow these basic tips, you're very likely to have a good and sufficient supply of antioxidants:
All brightly colored fruits and vegetables are rich in polyphenols, which are powerful antioxidants. Fruits and vegetables rich in vitamin C—such as citrus fruits, bell peppers, cabbage, sauerkraut, and others—also contain numerous free-radical scavengers.
Plenty of exercise in the fresh air: A sufficient supply of oxygen helps prevent free radicals from getting out of control.
Regular relaxation: Regular relaxation helps reduce stress. It’s best to make relaxation a ritual: an evening walk or jog, a short morning meditation, a set day of the week for yoga or qigong—whatever fits into your daily routine.
Treatment of Oxidative Stress with Micronutrients
There is a wide variety of antioxidant supplements available, and there are certainly potent, high-quality products on the market.
However, caution is advised when self-medicating with the mindset that “more is better.” That is simply not the case. In the best-case scenario, self-treatment with an overdose of micronutrients will simply cost you a lot of money, because many of these substances are simply excreted in your urine. In the worst-case scenario, you may unintentionally endanger your health because you’re lulled into a false sense of security.
Our tip: If you suspect you’re experiencing oxidative stress, talk to a doctor or therapist who specializes in micronutrient therapy, also known as orthomolecular medicine. That way, you’ll get exactly what you need and save money.