By this point, most people interested in their health and wellness know the effects of stress reach far beyond our minds.
Stress affects the body at the cellular level. Oxidative stress is an imbalance between free radicals and antioxidants, Cleveland Clinic says. Free radicals can damage lipids and proteins, and oxidative stress has been linked to serious diseases, including cancer and dementia.
Addressing oxidative stress isn’t as simple as taking more antioxidants, though diet and other habits may help. Here’s what to know about potential causes and ways to support your body’s defenses.
What Causes Oxidative Stress?
Cleveland Clinic identifies regular stress, alcohol, sun exposure, smoking and environmental toxins as common contributors. You may not have symptoms, but oxidative stress can build over time and contribute to damage, from sun-related skin damage to cardiovascular disease.
How to Support Your Body’s Defenses
Diet can play a role. Registered dietitian Lauren Manaker of Nutrition Now Counseling says a pattern built around whole, minimally processed foods may support the body’s antioxidant defenses and reduce chronic inflammation. Foods to eat more often include berries, leafy greens, cruciferous vegetables, beans, lentils, nuts, seeds, olive oil, whole grains, herbs, spices and fatty fish.
Talk with your physician about whether supplements make sense for you. Products marketed for oxidative stress may contain vitamin C, vitamin E, selenium or coenzyme Q10, but supplements aren’t a guaranteed fix, and more isn’t always better, Manaker says.
How to Know if You’re Improving
There isn’t a simple way to measure oxidative stress in your cells at home. Manaker says indirect signs may include better energy and sleep, improved blood pressure, steadier blood sugar, improved cholesterol or inflammation markers, better exercise tolerance and an overall sense of well-being.
Regular exercise, managing stress and reducing alcohol consumption are also practical steps that may help.
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