Ever heard of free radicals and antioxidants? Maybe you have, but what do they really mean for your health? Let’s start at the beginning.
What Are Free Radicals?
Free radicals are tiny, unstable molecules that form in your body during normal processes, like digesting food or even breathing. While they play some useful roles, having too many can cause harm.
These molecules can damage cells, proteins, and even your DNA. This process is called oxidative stress, and it’s linked to aging and various health problems, like heart disease, diabetes, and certain types of cancer.
What Causes Oxidative Stress?
Oxidative stress happens when free radicals outnumber the antioxidants in your body. Here are some common causes:
- Unhealthy diets: Too much fried or sugary food.
- Pollution and toxins: Cigarette smoke, smog, or chemicals.
- Stress and lack of sleep: They add to the imbalance.
- Overexposure to sunlight: UV rays can trigger free radicals too.
How Can You Keep Free Radicals in Check?
The good news is your body has a natural defence system: antioxidants. These help balance out free radicals. To boost your antioxidant levels, try these tips:
1. Eat More Antioxidant-Rich Foods Include more fruits and vegetables in your meals, especially colorful ones like berries, oranges, spinach, and carrots. Foods like nuts, seeds, and green tea are also great options.
2. Make Healthy Lifestyle Choices
- Quit smoking and avoid second-hand smoke.
- Use sunscreen to protect your skin.
- Stay active with regular exercise, but avoid overdoing it.
3. Manage Stress and Sleep Well Chronic stress and lack of sleep can increase oxidative stress. Finding ways to relax and aiming for 7–9 hours of sleep a night can help keep things in balance.
A Balanced Approach
While it’s impossible to avoid free radicals entirely (and you wouldn’t want to, since they have some useful roles), you can keep them in check by maintaining a healthy balance.
By eating well, staying active, and managing stress, you can give your body what it needs to handle oxidative stress and stay healthier. Take care of your body, and it will take care of you.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3614697/#
Free Radicals, Antioxidants in Disease and Health
https://www.medicalnewstoday.com/articles/318652
https://pmc.ncbi.nlm.nih.gov/articles/PMC3249911/
Free radicals, antioxidants and functional foods: Impact on human health https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814
