Oxidative stress is a phenomenon that affects every cell in our body. It is linked to the excessive production of free radicals, unstable and reactive molecules that can damage our cellular structures. Fortunately, there are ways of protecting ourselves against oxidative stress, notably by consuming antioxidants, substances that neutralise free radicals. In this article, we'll explain what oxidative stress is, what its causes and consequences are, and how to prevent or reduce it.
What is oxidative stress?
Oxidative stress is an imbalance between the production of free radicals and the body's ability to eliminate or control them. Free radicals are molecules that have a single electron on their outer layer, making them highly unstable and reactive. They seek to stabilise themselves by capturing or giving up an electron to other molecules, leading to a chain reaction known as oxidation. Oxidation is a natural process that is essential to life. In particular, it enables the production of energy, the synthesis of certain molecules, defence against pathogens and wound healing. Free radicals are therefore necessary for the body to function properly, but they must be regulated by antioxidant defence systems.
Antioxidants are molecules that can donate or receive an electron without becoming free radicals. They can therefore stop or limit the oxidation reaction and protect cells from oxidative stress. Antioxidants can be produced by the body (enzymes, glutathione, etc.) or provided by the diet (vitamins C and E, flavonoids, carotenoids, etc.). Oxidative stress occurs when the production of free radicals exceeds the capacity of antioxidants to neutralise them. This may be due to an increase in the sources of free radicals or a decrease in the sources of antioxidants. Oxidative stress then leads to damage to cellular structures, such as membranes, proteins, lipids or DNA.
What causes oxidative stress?
Free radicals are constantly being produced by the body, particularly during oxygen metabolism, digestion and physical exercise. They are also generated by external factors such as exposure to the sun, pollution, tobacco, alcohol or pesticides. All these factors can increase the level of oxidative stress and overwhelm the body's defence capacity. Oxidative stress can also be encouraged by a reduction in sources of antioxidants. This may be due to an unbalanced diet, lacking in fresh fruit and vegetables, which are rich in natural antioxidants. It may also be linked to natural ageing, which leads to a drop in endogenous antioxidant production and increased sensitivity to free radicals.
What are the consequences of oxidative stress?
Oxidative stress has harmful effects on health. It can cause or aggravate numerous chronic diseases, such as diabetes, cardiovascular disease, neurodegenerative diseases (Alzheimer's, Parkinson's), cancer and inflammatory diseases (arthritis, asthma). It can also accelerate the premature ageing of cells, resulting in a loss of organ function, reduced cognitive capacity, a lowered immune system or a change in the appearance of the skin. Oxidative stress is not inevitable. It can be prevented or reduced by adopting simple, effective measures.
How can oxidative stress be prevented or reduced?
- The first step in the fight against oxidative stress is to limit the sources of free radicals. This means reducing or avoiding risk factors such as smoking, alcoholism, a sedentary lifestyle, excess weight, stress and pollution. It also means protecting yourself from the sun, by avoiding prolonged exposure and using a suitable sun cream.
- The second measure to take is to increase sources of antioxidants. This means eating a varied and balanced diet, rich in fresh fruit and vegetables, preferably organic and in season. It is recommended that you eat at least five portions of fruit and vegetables a day, favouring a variety of colours to reflect the diversity of antioxidants. It is also advisable to eat foods rich in vitamins C and E, such as citrus fruit, kiwi fruit, berries, nuts and vegetable oils.
- The third step is to supplement your diet with antioxidant supplements, if necessary. This can be useful in cases of dietary deficiency, severe stress, intense exercise or chronic illness. There are different types of antioxidant supplements, such as plant extracts (green tea, turmeric, resveratrol), vitamins (C, E), minerals (selenium, zinc) or coenzymes (Q10). It's important to choose quality supplements that are tailored to your needs and tolerance, and to stick to the recommended doses.
In conclusion:
Oxidative stress is a phenomenon that affects all the cells in our body. It is caused by an imbalance between the production of free radicals and the ability of antioxidants to neutralise them. Oxidative stress can have serious consequences for health and ageing. It is therefore essential to prevent or reduce it by limiting sources of free radicals and increasing sources of antioxidants. A healthy, balanced diet rich in fresh fruit and vegetables is the basis of good antioxidant protection. Antioxidant supplements can be used as a complement if required. In our range of food supplements, our Living Gold and Antiox 96 are particularly rich in antioxidants.
