Free radicals are molecules produced by the body in the biochemical process of oxidation that results in molecules missing an electron, making them unstable and reactive. Because these molecules are unstable, they try to steal an electron from other molecules, which causes damage to cells and our DNA. Some free radicals help the body function (such as Hydrogen Peroxide and Nitric Oxide), but having too many free radicals can be damaging to the body.
Thankfully, the body creates antioxidants that function by donating an electron to the free radical and neutralizes it before it can cause any damage. Oxidative stress is when there is an imbalance between free radicals and antioxidants.
Oxidative stress/free radical damage is linked to many diseases/conditions:
● Cardiovascular disease
● Cancer
● Diabetes
● Neurodegenerative diseases (Parkinson’s and Alzheimer’s disease)
● Diabetes
● High blood pressure
● Asthma
● Rheumatoid arthritis
● Aging
● and many more!
This oxidative stress affects the cardiovascular system, primarily through its effect on LDL cholesterol. Both HDL and LDL have lipids that can be oxidized, but HDL has an enzyme that helps protect it against oxidation. Therefore, the LDL cholesterol is more likely to become oxidized and “sticky”, clinging to the artery walls. The cholesterol itself is not bad, but the increased risk of inflammation and oxidation is.
Causes of oxidative stress:
● Excessive intake of processed foods, sugars, and sweets (rapid rise of glucose promotes
inflammation and oxidative stress)
● High intake of trans-fatty acids – “fake” fats such as hydrogenated and partially hydrogenated fats generate free radicals
● Vegetable oils (conaola, corn, sunflower, grapeseed)
● Chronic stress – hormones released during stressful times (such as cortisol and catecholamines) break down into free radicals
● Excessive alcohol
● Environmental toxins
● Increased levels of heavy metals (including iron and ferritin)
● Cigarette smoking
The GOOD news is that our bodies produce antioxidants naturally, including: CoQ10, Glutathione, melatonin, and alpha-lipoic acid. However, due to the massive exposure to free radicals and the natural decline in our body’s ability to produce antioxidants as we age, we need to ensure that we get antioxidants from our diet as well.
How to prevent oxidative stress:
● Eat foods high in antioxidants (berries, leafy greens, citrus fruits, pumpkin, squash,
sweet potatoes, broccoli, avocado, legumes, green tea, dark chocolate)
● Avoid vegetable oils (use tallow, coconut oil, avocado oil, olive oil)
● Lower your stress levels
● Get enough sleep
● Engage in regular, moderate exercise
● Limit exposure to toxins and smoking
● Avoid excessive intake of alcohol.
In short, our bodies will always produce free radicals. But, as with everything, we want to make sure that the free radicals are in balance with the antioxidants to prevent the damage that oxidative stress has on the body. Therefore, we should do what we can to eat foods high in antioxidants and avoid substances or behaviors that increase the production of free radicals in the body.