Oxidative Stress - Imbalance of free radicals and antioxidants, leading to cell damage.

Key Takeaways

• Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body.
• It contributes to ageing, inflammation, and the progression of chronic diseases.
• Lifestyle changes and antioxidant-rich foods can help mitigate oxidative stress.

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What Is Oxidative Stress?

Oxidative stress arises from an imbalance between reactive oxygen species (free radicals) and the body’s ability to neutralise them with antioxidants.

• Free Radicals: Molecules with unpaired electrons that can damage cells, proteins, and DNA.
• Antioxidants: Compounds that neutralise free radicals, protecting against cellular damage.

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Symptoms of Oxidative Stress

While not always apparent, oxidative stress can contribute to:

• Fatigue and low energy.
• Wrinkles and signs of ageing.
• Chronic inflammation.
• Increased risk of chronic diseases like diabetes, cancer, and cardiovascular conditions.

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Causes of Oxidative Stress

1. Environmental Factors
   • Pollution, UV radiation, and cigarette smoke.
2. Dietary Factors
   • High consumption of processed foods and sugar.
3. Lifestyle Factors
   • Lack of exercise or overtraining, sleep deprivation, and chronic stress.

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How to Reduce Oxidative Stress

1. Diet
   • Eat antioxidant-rich foods like berries, leafy greens, nuts, and dark chocolate.
   • Incorporate omega-3 fatty acids found in salmon, flaxseeds, and walnuts.
2. Exercise
   • Engage in moderate, regular physical activity.
3. Reduce Toxins
   • Limit exposure to cigarette smoke and pollutants.
4. Stress Management
   • Practice mindfulness, yoga, or meditation to lower stress levels.

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What Reduces Oxidative Stress Naturally?

Top Antioxidant-Rich Foods

• Blueberries, spinach, and kale.
• Green tea and turmeric.
• Nuts like almonds and walnuts.

Lifestyle Adjustments

• Adequate sleep (7–9 hours per night).
• Hydration and limiting alcohol consumption.

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Conclusion

Oxidative stress impacts cellular health and can accelerate ageing and chronic conditions. Incorporating antioxidant-rich foods and a balanced lifestyle can help combat its effects. Consult a healthcare provider for tailored advice.

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Related Terms

1. Free Radicals - Unstable molecules contributing to oxidative stress.
2. Antioxidants - Compounds that neutralise free radicals.
3. Inflammation - Often linked to oxidative damage.