Have you been feeling signs of stress and tiredness on a regular basis nowadays? If so, chances are that your body is not just exerting the physical symptoms of stress but also the impacts of oxidative stress. There are a number of natural ways to get rid of oxidative stress that you can adhere to.
Given that the free radicals in our body are necessary, nothing of this in excess is needed nor good for our health. This is the primary reason why it is important that you find effective ways to combat oxidative stress for a healthier life.
In here, we are going to be sharing some of the best ways to reverse oxidative stress without ending up getting affected by the same in the long run.
What is Oxidative Stress?
Before we proceed along with the definition, it is important that you know about the free radicals and the antioxidants in the body.
While our body does need free radicals for a multitude of functions, it is quite important to ensure that the levels of the same should be in synchrony with the antioxidants present in the body.
Oxidative stress is the condition which is marked by the imbalance in the levels of free radicals as well as the antioxidants, the prior being more in the body in comparison to the latter.
What this does is end up imposing negative impacts on the body by causing tissue and cell damage in the body which is characterized by fatigue and other physical symptoms.
It is very important that one takes the necessary steps of mitigation because the persistent high levels of free radicals in the body can even induce the risks of cancer in the body.
What Causes Oxidative Stress?
When it comes to the causes behind oxidative stress, there are a number of factors that could be a contributing factor to this condition.
It could very well be something that we are inducing intentionally, or even something we are doing unintentionally. For the most part, it is the kind of lifestyle we lead that has been found to have beneficial impacts on one’s overall health in the long run.
To help you stay alert on the kind of factors that could be propagating the oxidative stress, we are going to state out some of the most important causes involved.
1. Uncontrolled Consumption Of Rancid Oils
It is not unknown that our cell membrane is made out of lipids and in order to ensure better health, it is quite important to ensure that you do take a look out at the kind of diet that you are adhering to. For the most part, consuming healthy forms of fats like omega-3 fatty acids and such have been found to have beneficial impacts in boosting the health of the cell membrane and the cell, in total.
But, several unsaturated oils like canola and peanut do have the affinity to get rancid very quickly. The consumption of rancid oil has been found to have negative impacts on the body. It has negative impacts on the cell membrane which has further been associated with the promotion of oxidative damage in the body.
Study (R) has also found that the consumption of these kinds of oils on the long run can end up enhancing the cell permeability and can end up impacting the overall cell function which further impairs the functions.
2. Unregulated Chronic Physiological Stress
While the impacts of stress in general is not good for the body and has been found to have impacts in the overall well being of an individual, the same has been found to play a crucial role in oxidative stress too.
If you have been struggling with chronic physiological stress, chances are that you are enhancing the impacts and triggering the functions of the HPA axis (R) which further imposes negative impacts on the body. The constantly triggered impacts on the HPA axis has been found to further induce oxidative damage in the body as well.
3. Lack of Antioxidants
It is not uncommon for you to experience the problems associated with excess free radicals in the body. If you have been consistently leading an unhealthy life by eating unhealthy and not indulging in much physical activity, the same can end up affecting your levels of oxidative stress in the body.
It is very important to ensure that you at least consume enough antioxidants that will help balance out the excess presence of free radicals in the body.
The imbalance in the ratio of the free radicals to antioxidants in the body can most definitely end up being the cause behind the condition of oxidative damage that you possibly have no idea about.
If you are a chronic smoker, chances are that the same can be one of the most common reasons behind the condition of oxidative stress. Smoking not just imposes the risks on the functioning of the lungs, the same has also been found to impose the risks of oxidative stress in the body.
It is very important that you know for a fact that people who do indulge in chronic smoking of cigarettes produce excess free radicals in the body. The impacts of the same have also been found to reduce the amount of the circulating antioxidants in the body, thus enhancing the oxidative damage even further.
5. Lack of Sleep
Lack of sleep or lack of a proper circadian rhythm has been found to have impacts in causing oxidative stress. A specific conducted study (R) also suggests that the sleep deprivation is directly associated with the disruption of the circadian rhythm which, in turn, end up increasing the oxidative damage in the body.
The exposure to blue light can also affect the melatonin levels in the body which have further impacts on the overall function that enhances the risks associated with oxidative damage.
6. Excess Iron Overload
Iron is essential for our body but the excess of it has been found to have reverse impacts on one’s health. If you have been experiencing signs of oxidative damage, it is advised to check out the impacts associated with the excess of iron present in the body.
The same has been found to have impacts in inducing some of the chronic diseases like diabetes and even cardiovascular diseases.
The primary mode of action of induction of these diseases in the body has been found to occur because of the production of excess hydroxyl ions in the body which further contribute to oxidative stress in the body.
Symptoms of Oxidative Stress
You wouldn’t technically realize this but the impacts of oxidative stress are very profound. They won’t necessarily have impacts on the body right from the get go but the same has been found to have impacts in the long run.
This is the reason why it is important that you do look out for the signs and symptoms altogether to prevent the condition from getting worse.
Some of the noticeable symptoms of oxidative stress include:
- Constant irritation and unwillingness
- Chronic diseases
- Cancer (in the long run)
- Cardiovascular diseases
How To Reduce Oxidative Stress?
If you have been struggling to get things aligned for your health, it is important that you do keep certain factors in mind. You can’t necessarily reduce your oxidative stress if you don’t even know the ways to reverse this condition.
Finding effective changes that you can make in your lifestyle can actually help in bringing forth better changes in your life. It is important that you do focus on the changes that you can introduce in your life effectively.
To help you out, we are going to suggest some of the natural ways to get rid of oxidative stress.
1. Avoid the Consumption of Processed Foods
Processed food and even refined carbs have been found to have negative impacts on the body. Given that our body breaks down the sugars to gain better energy, the same has been found to have impacts on the body’s overall level of oxidative stress.
The more the breaking down of the sugars, the more likely we are going to experience the rise in the oxidation in the body.
Additionally, the consumption of frequent meals has also been found to have effective impacts in heightening the oxidative stress (R) in the body which further ends up causing negative impacts even more so.
This is the primary reason why it is important that you keep an eye out on the amount of processed food that you are consuming. Don’t go ham with the consumption and try and keep the same in check.
2. Exercise More Often
It might not seem like a lot but exercising has been found to have beneficial impacts to get rid of oxidative stress. For the most part, it has been found to enhance the oxidative stress when you just start out with it but doing so on a regular basis can most definitely help in boosting the overall levels of free radicals in the body.
Not just that, frequent exercising (R) and an active lifestyle has also been found to have beneficial impacts in enhancing the antioxidant reserves in the body to further facilitate your overall well being.
It is important that you do keep an eye out on the overall prospects of the kind of training that you are indulging in because at the end of the day that is what that matters in the long haul.
3. Consume more Vitamin C
The only way to reverse oxidative stress is to ensure that you enhance the consumption of Vitamin C on a regular basis. The main reason why it is effective is because of the fact that it is enriched with antioxidative properties which keeps the levels of excess free radicals in check in the body.
This itself is what has been found to have amazing impacts in helping boost the overall well being of an individual without check and keep the levels of oxidative stress in check as well.
It has been found to help in curbing the kind of impacts which is imposed by the unnecessary bout of the reactive oxygen species in the body and thus helping out with the condition even more so.
The best sources of Vitamin C that you can gain from the natural food sources include lemons, berries, broccoli, cabbage, snow peas, papaya, pineapple and the whole lot.
4. Curb the infections
Infections are yet another one of the common causes that disrupt the overall well being and immunity of the individual.
The repercussions of the condition don’t just stop there and do have the possibility of inflicting further negative impacts that you don’t even know about. The best way to curb this issue is by ensuring that you do the needful to keep the infections in check.
There are a number of ways in which you can do so, including consuming more fruits and vegetables and increasing the consumption of foods which are enriched with beneficial antioxidants in them.
5. Consume More Mushrooms
While not many people like the taste or the texture of the mushrooms, they have actually been found to have amazing impacts in helping boost the overall levels of antioxidants in the body which can have further beneficial impacts on the betterment.
The main antioxidant in the mushrooms, ergothioneine is believed to be one of the most powerful and effective antioxidants which can most definitely come in handy for the overall prospects of how it can prevent the risks associated with cancer and even HIV.
It is highly active when the levels of oxidative stress in the body are at its highest peak, thus further helping prevent the risks and such completely. The oyster mushrooms do have the maximum amount of ergothioneine in them.
6. Consume More Beta-Carotene
Yet another one of the amazing antioxidant sources that can help in keeping the levels of oxidative stress in check is to ensure that you increase the consumption of beta carotene in your daily diet.
The pro-vitamin A has been found to have amazing impacts in helping out with the reduction of the cancer risks all the more which is one of the primary reasons which can help in boosting your health for the better.
The only thing you need to ensure with this is to be careful with the amount of beta carotene that you consume. The excess of it in the blood stream does have the possibility of ending up causing issues like carotenemia.
Some of the best sources of beta carotene that you can get include carrots, squash, sweet potatoes and a lot more.
7. Manage the Stress
Stress is one of the most common reasons that worsens the condition of the oxidative stress. It is important that you do focus on your overall well being and in order to do so you need to ensure that you do get rid of the chronic stress that has been building up on you.
There could very well be a number of factors that you can take a peek into that will help in managing the stress effectively. It is important that you do opt for meditation or even some other type of stress management that can help boost your mental health and get rid of the stress to further help in the treatment for oxidative stress.
If the physical ways don’t work, you can also opt for talking and confiding in a friend because even that has been found to have amazing impacts on one’s health for the best.
8. Add in More Cinnamon
When it comes to the sources of the antioxidants, there are several types of spices that have been touted as effective natural ways to get rid of oxidative stress and cinnamon is one of them.
Cinnamon is that one spice which is not just loaded with antioxidants but has also been found to have amazing impacts in managing one’s blood sugar levels as well.
It is very important to ensure that you do avoid cinnamon if you suffer from issues related to low blood sugar already because the same can impose negative impacts on the body.
9. Vitamin E
Much like Vitamin C, even Vitamin E is loaded with antioxidants and have been found to have amazing impacts in handling the overall health of an individual.
It has also been found to have amazing impacts in enhancing the production of healthy red blood cells which further boost the overall well being of an individual and helps reverse oxidative stress.
The consumption of Vitamin E has also been found to help with the bioactivity of the cells which further helps in preventing the risks of heightened levels of oxidative stress in the body.
It is best suggested to consume 15 mg of Vitamin E on a daily basis. If you want to gain the same from the dietary sources, the best way to do is by increasing the intake of spinach, swiss chard, tomato soup, avocados etc.
10. Enhance the Magnesium Intake
Magnesium is one of the most important components when it comes to keeping the levels of oxidative stress in control. It has its primary impacts on the oxidative stress which is exerted on the blood vessels. If you want to keep things in control and even get rid of oxidative stress, it is very important that you do keep the consumption of magnesium in check.
If you want to get the same through natural food sources, beans, pumpkin seeds, swiss chard and a few more fruits and veggies have been found to impose beneficial impacts on the body.
11. Consume Green Tea
It doesn’t require a separate paragraph to explain that green tea is touted as one of the best natural ways to get rid of oxidative stress. The main reason why it is believed to be effective is because of the fact that it imposes amazing impacts in handling the signs and symptoms associated with the oxidative stress.
Green tea is loaded with antioxidants and catechins which has been found to have beneficial impacts in handling the excess free radicals in the body and get rid of the associated problems for good.
Brew the green tea without any kind of additive and drink it on a regular basis for keeping the oxidative damage to a bare minimum.
Effects of Oxidative stress
As we did mention before, oxidative stress can have negative impacts on the body and especially if it is not tended to in the long run.
Don’t let it just get out of control and instead ensure to keep your health in check by keeping the balance between the free radicals and the antioxidants in the body.
When it comes to the effects and the impacts of oxidative stress on the body, you should know that not only does it enhance the risks associated with the cancer and the chronic diseases but does have impacts on one’s overall health as well.
Inflammation is one of the most common impacts that is causes because of the prolonged impacts of the oxidative stress.
It is very important to ensure that you do opt for effective treatment approaches to ensure the best of health without any kind of further negative impacts on the body.
How To Prevent Oxidative Stress?
When it comes to the oxidative stress and the modes of prevention, there are a number of ways which you can focus on. It is important that you start making constructive changes to your lifestyle to get the best of impacts on your health.
Some of the best ways to prevent oxidative stress include:
- Change your diet to a healthier one
- Indulge in an active lifestyle
- Consume some more antioxidants
- Keep your health in check
- Quit smoking
When it comes down to the natural ways to get rid of oxidative stress, the answers to that are abundant. It all comes down to your determination through the process that helps make impactful changes to your life. It is very important to ensure that you do focus on making healthier switches in your life before it does get out of hand and end up affecting your life as a whole.