03/08/2023
You may hear the terms free radicals and oxidative stress on social media or see them in magazines while waiting in line at the grocery store. You may still be confused about what it truly means for you.
So let's take a few minutes to break it down.
First: What is a free radical?
A free radical is any molecular species capable of independent existence that contains an unpaired electron in an atomic orbital. Since this molecule is missing a part of its structure, it attaches to our cells, stealing electrons from them, causing our cells, incapable of independent existence without a complete molecular structure, then causing those incomplete cells to become unstable. Which leads to cellular damage, sometimes bad enough to corrupt our genetic code, otherwise known as DNA. This damage can happen from both internal and external factors.
Where do free radicals come from?
Per The National Institute of Health: Free radicals and other ROS are derived from normal essential metabolic processes in the human body or external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemicals.
So what does that mean for you?
That brings me to my next point: What is oxidative stress?
Oxidative stress is a phenomenon caused by an imbalance between the production and accumulation of oxygen-reactive species (ROS) in cells and tissues and the ability of a biological system to detoxify these reactive products. The damage from free radicals and oxidative stress can cause the body to have a difficult time detoxifying, defending, and repairing natural damage.
The preliminary damage caused by oxidative stress is noticeable on our skin first. If you ever deal with skin conditions such as hyperpigmentation, unexplained changes in your complexion, fine lines and wrinkles, skin sagging, dryness, or roughness. It very well could be caused by oxidative stress from free radicals.
Thankfully it isn't as scary or as quick as it all sounds, and there are several things that we can implement into our daily lives to reverse the effects of free radicals and oxidative stress and even go as far as stopping the damage in its tracks before it has a chance to corrupt any more of your genetic code!
So, what can we do?
There are many sources free radicals come from, such as poor diets, radiation exposure, to***co product consumption, alcohol consumption, pesticides, industrial chemicals, pollution, etc. Some things can and will help. I'm only going to focus on the five most important.
Antioxidants:
Whether you get antioxidants from food sources or your skin care regimen, they are powerful tools. The molecules found in antioxidants are stable enough to donate an electron to the free radicals, reducing their ability to cause damage to our cells. So you can make a smoothie or try a new skincare product packed with antioxidants to further your body's ability to fight free radicals.
Exercise:
Exercise to get your heart pumping, your blood flowing, and your body moving is commonly known as a healthy thing to do in general. But did you know it goes deeper than that? Recent scientific studies show that increasing your daily exercise boosts the antioxidant activity that's already in place in our skeletal system, limiting the free radical and oxidative stress damage done to our bodies by increasing its natural defenses!
UV Protection:
We all know sunscreen is beneficial for preventing skin-damaging burns and early signs of aging, but why? Well, extended UV exposure can encourage the attraction and production of free radicals due to the radiation. Sunscreen (with UVA & UVB filters) converts those UV radiation rays into heat, preventing the production of new free radicals.
Avoiding Smoking and other Pollutants:
While ci******es have been around seemingly forever, and va**ng has become a crowd favorite over the past several years. Inhalation of cigarette smoke or v***r leads to a decreased ability to uptake or create antioxidants which can lead to an increase of oxidants and free radicals in the body. That said, gasses, smog, haze, and production fumes from all the various industrial plants all hold the same oxidizing damage. We must protect ourselves from inhalation and exposure to airborne toxins.
De-stressing:
Stress and anxiety are almost unavoidable, but what does that have to do with our current topic? Stress and anxiety disorders cause lowered antioxidant defenses and increased oxidative damage to proteins, lipids, and nucleic acids due to activation of the hypothalamic-pituitary-adrenal axis, causing overall inflammation. Thankfully, there are ways we can de-stress, whether it's a walk in nature, reading a good book, getting a massage or facial (wink wink), or simply taking a nap. These are just a few ways we can unwind. Trial and error can help you find what works best for you.
In summation, free radicals are everywhere and in nearly everything. While they are virtually impossible to avoid, there are plenty of tips and tricks to getting control of them before they cause too much irreversible damage.
**Always consult your physician before making any dietary exercise, or lifestyle changes, as some common changes may be contraindicated for specific individuals.
**Source material can be found on The National Institute of Health website
