Oxidative stress refers to the situation where the production of reactive oxygen species exceeds our body’s ability to neutralize them. When this happens, our cells are unable to cope with the excess reactive oxygen species and suffer from oxidative stress. Oxidative stress occurs as a result of normal aerobic metabolism. To be able to handle anything that comes your way, it is important for you to be equipped with knowledge on how you can reduce oxidative stress in your life. The more you know about oxidative stress and its side effects, the better equipped you’ll be to tackle it head-on. Reducing oxidative stress will help you lead a healthier life by reducing your risk of developing chronic diseases such as cancer and cardiovascular disease.
What are the signs of oxidative stress?
A few of the most common signs of oxidative stress are – Heart disease, High blood pressure, Stroke, Hypertension, Impotence, Osteoporosis, Cognitive impairment, Cancer and Diabetes As oxidative stress is directly related to the aging process, these signs are more common in the elderly population. However, there are ways to reduce oxidative stress in our daily lives and thereby prevent its side effects.
Maintaining a healthy diet
When people think about a healthy diet, they usually think about eating whole grains, fresh vegetables, and fresh fruits. While these are important to a healthy diet, there is a misconception that you need to cut out all the fats in your diet to reduce oxidative stress. But this is not entirely true. Excessive consumption of carbohydrates, particularly simple carbohydrates such as white bread, white rice, pasta, snacks and sweets, can increase the oxidative stress in your body. On the other hand, the consumption of healthy fats such as those found in fish, avocado, nuts, and seeds help to reduce oxidative stress. Healthy fats also help in the regulation of your hormones and are therefore essential for a healthy body.
Maintain an active lifestyle
Reducing oxidative stress also means reducing the risk of developing diseases such as cancer and diabetes. To reduce the risk of these diseases, it is important to maintain an active lifestyle. By exercising regularly, you improve the blood flow to your heart and other organs and reduce oxidative stress. You can also reduce oxidative stress by sleeping for the recommended 8 hours a night. Sleeping for less than 8 hours has been shown to increase oxidative stress.
Use natural vitamins and minerals
Vitamins and minerals are your body’s guardians against oxidative stress. Therefore, a diet rich in vitamins and minerals will help to reduce oxidative stress. Some of the most important vitamins and minerals that have been known to reduce oxidative stress are – Vitamin A, Vitamin C, Vitamin E, Vitamin B, Selenium and Zinc It is recommended to take a daily multivitamin with minerals to reduce oxidative stress. Moreover, it is essential to talk to your doctor before starting any supplements to make sure they are right for you.
Using essential oils
Other than eating healthy and exercising, you can also reduce oxidative stress by using essential oils. Essential oils such as rosemary, cajeput, basil, thyme, and peppermint have been known to help reduce oxidative stress. Mix 1 teaspoon of any of these essential oils with 1 teaspoon of coconut oil and massage it on your temples and the back of your neck to reduce stress and thereby oxidative stress in your body. You can also add these essential oils to hot water and breathe in the steam for a few minutes.
Using supplements to increase antioxidants
There are certain supplements that have been found beneficial in reducing oxidative stress. Some of these supplements include – Quercetin, Resveratrol, Vitamin C, Vitamin E, N-acetyl cysteine (NAC), Selenium, Vitamin B and Vitamin D. When looking to invest in the right supplements for your body, it is essential to do your research in order to find out which products are the most efficient and easily absorbed. In addition to the supplements previously mentioned, High-quality, anti-ageing supplements such as NMN are shown through a myriad of studies to be highly effective in reducing oxidative stress and reducing the tell-tale signs of ageing within the body.
Conclusion
Oxidative stress is a normal process that occurs as a byproduct of aerobic metabolism. This process is essential to produce energy, break down toxins, and destroy virally infected cells. Our body has ways of eliminating these reactive oxygen species (ROS) and preventing oxidative stress. There are many ways to reduce oxidative stress in your daily life. By consuming a healthy diet, maintaining an active lifestyle, and using natural vitamins and minerals, you can significantly reduce oxidative stress.