How to Overcome Oxidative Stress

Oxidative stress refers to the physiological burden that comes from the toxic waste byproducts, or free radicals, created when cells in the body break down and use energy. Free radicals naturally occur in healthy metabolism, but when the molecules proliferate in excess, oxidative stress results. Free radicals can grow out of control in the presence of excessive sunlight, cigarette smoke, air pollution, alcohol, car exhaust, bacterial infections and even mental stress. People who lack proper levels of nutrients, including vitamins, minerals and enzymes, can also suffer oxidative stress. Researchers have linked oxidative stress to medical conditions, including hardening of the arteries, Parkinson's disease, heart attacks, Alzheimer's disease, cancer and autoimmune disorders.

Things You'll Need

• To overcome oxidative stress, you will need the following:
• Sun block
• Hat
• Citrus fruits
• Tomatoes
• Carrots
• Nuts
• Daily multivitamin and mineral supplement
• Coenzyme Q supplements
• Black or green tea

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Instructions

Treating oxidative stress

• 1

  Eliminate environmental stressors where possible. Curb your exposure to cigarette smoke and avoid excessive contact with car exhaust. Keep your car windows closed while driving, especially when idling at intersections, and keep your home's windows closed if you live near a busy street or intersection.

• 2

  Apply sun block and wear a hat while outside to limit the sun's oxidative effects on the skin.

• 3

  Eat citrus fruits, such as oranges, grapefruit, lemons and limes. Citrus fruits contain antioxidants, which are free radical-fighting substances that include carotenoids and flavonoids. Stick with whole fruits rather than juices, because the fruits' fibers boost the antioxidants' potency.

• 4

  Eat tomatoes for their antioxidant pigment lycopene. Processed tomato products, such as canned tomatoes, tomato soup and tomato juice, offer even better concentrations of lycopene, although you should avoid high-salt formulations of tomato goods.

• 5

  Add carrots to your menu. Carrots possess an orange pigment called beta-carotene. Scientists are investigating beta-carotene for its protective effects against lung cancer.

• 6

  Drink black or green tea. Green tea, in particular, contains a powerful antioxidant called catechin. Some of the catechins are destroyed when green tea is processed into black tea, and that is why green tea is a stronger source of beneficial antioxidants.

• 7

  Take a multivitamin. A dietary supplement with vitamins and minerals can provide insurance against any antioxidant deficiencies in your diet. Your multivitamin should include vitamins E and C, beta-carotene and the minerals selenium, copper, zinc and manganese. Follow the directions on the multivitamin's bottle to determine how many tablets you should take daily.

• 8

  Take a daily coenzyme Q supplement. According to scientists, coenzyme Q is an enzyme that provides important protective benefits to heart tissues, defending them from free-radical damage and oxidative stress. Read the bottle's instructions regarding how many coenzyme Q pills a day you should consume.

• 9

  Walk or indulge in other forms of light exercise. Physical activity improves your body's ability to handle stress. Heavy exercise can cause oxidative stress because it increases the rate at which your cells break down energy and release free radicals. It is important to start exercising slowly and build up your fitness rather than working out too hard to start.

• 10

  Meditate with deep-breathing exercises. Find a quiet place and sit on a solid surface, such as the floor, and lean against a firm backing, such as a wall. Close your eyes and take a few deep breaths, paying attention to the sound of your breath with each exhalation and inhalation. Finding quiet time can help reduce the free-radical boosting effects of emotional stress.