What Happens in Oxidation?

When the concentration of free radicals in the body is higher than what the antioxidants can balance, it results in oxidative stress. The free radicals damage the body by damaging the cell membrane and DNA (deoxyribonucleic acid).

Oxidative stress can increase the risk of several diseases. These include:

• Diabetes
• Atherosclerosis (hardening of the blood vessels)
• Inflammatory conditions, such as arthritis
• Hypertension (increased blood pressure)
• Heart disease
• Neurodegenerative diseases, such as Parkinson’s or Alzheimer’s
• Cancers
• Premature aging

It is normal to have free radicals in the body as a result of exercise or inflammation. Exposure to free radicals can also be due to the environment, improper stress management, or faulty diet.

Some sources of free radicals include:

• Ozone
• Pesticides, fertilizers, and certain cleaners
• Cigarette smoke
• Radiation
• Pollution
• Diet high in sugar and fat
• Excessive alcohol consumption

It is not possible to completely avoid exposure to free radicals and oxidative stress. However, there are ways to minimize the effects of oxidative stress on the body. The main thing you can do is to increase the levels of antioxidants inside the body, which would combat the formation of free radicals as much as possible. Ways to reduce or prevent oxidative stress include:

• Consuming foods that are rich in antioxidants. This includes fruits, vegetables, and spices (berries, cherries, citrus fruits, dark leafy vegetables, broccoli, carrots, tomatoes, olives, nuts, fish, turmeric, green tea, onion, garlic, cinnamon).
• Taking supplements that contain vitamin C, B, and E can help reduce oxidative stress.
• Decreasing the amount of bad fat in the diet. Good fat is present in walnuts, almonds, fatty fish, avocadoes, etc.
• Reducing alcohol consumption.
• Regular and moderate exercise routine. At least 30 minutes of exercise daily.
• Avoiding smoking or exposure to cigarette smoke and other fumes.
• Using chemicals with caution. These include cleaning chemicals, pesticides, etc. You may switch to environmentally friendly cleaning products, pesticides, and fertilizers. Bio enzymes made from orange peels and lemon peels are excellent surface cleaners.
• Using sunscreen prevents damage caused by ultraviolet light to the skin. Sunscreen should be used all year round, even in winters or if it is cloudy.
• Adequate sleep and hydration are a must.
• Avoiding overeating or binging can reduce oxidative stress. It is best to eat at appropriately spaced intervals and in small or moderate portions.