One factor that we’re exposed to throughout life is oxidative stress, a well-described phenomenon in which the body’s cells produce cell-damaging free radicals, leading to tissue and cell damage. Oxidative stress and free radical damage are triggered by several factors, including poor diet, lack of exercise, and exposure to environmental toxins.
Why is oxidative stress a problem? Scientists believe it contributes to the development of many age-related conditions, including heart disease, Alzheimer’s disease, and cancer. That’s because oxidative stress can damage DNA, proteins, cells, tissues, and even the inner walls of blood vessels.
Although some oxidative stress occurs naturally from exposure to oxygen during daily life, certain lifestyle factors and environmental exposures increase oxidative stress and create additional free radical damage. Let’s look at nine of the most common and how they contribute to aging.
Air Pollution
Exposure to air pollution has been linked to an increased risk of oxidative stress. Air pollution has become an increasingly urgent problem in recent years. As industrialization and urbanization have increased, so has the problem of particulate matter in the air. It’s hard to escape! Factories send harmful gases into the air, cars and buses release harmful fumes, and construction kicks up dust and debris. When we breathe in these particles and fumes over a long period of time, it’s harmful to health.
Air pollution takes a toll on human health, as well as the environment. Worsening air quality is linked to a range of health problems, including respiratory infections, heart disease and cancer. One reason is that pollutants in the air increase oxidative stress in lung tissues. Studies also show it affects T-cells, immune cells involved in fighting off viruses. As a study revealed, air pollution increases the risk of asthma, cancer, and cardiovascular disease, all health problems associated with aging.
Smoking Cigarettes
Kicking the habit is good advice! One way in which smoking causes damage to the body is by increasing oxidative stress. Cigarette smoke contains a variety of harmful chemicals that contribute to oxidative stress. Therefore, smokers are at a higher risk of developing these diseases. Because smoking creates so much oxidative stress, experts recommend that smokers consume more vitamin C than non-smokers to compensate for the added free radicals that smoking creates. That’s why smokers should eat more vitamin C-rich fruit. The best choice, of course, is to quit smoking.
Alcohol Consumption
There is a growing body of evidence to suggest that alcohol consumption creates oxidative stress, leading to cell damage. But why? Your body metabolizes alcohol into acetaldehyde, which is then oxidized to acetic acid. This process creates oxidative stress, which has been linked to a number of health problems. Acetaldehyde is a highly reactive compound that can damage DNA, proteins, and lipids. Plus, alcohol depletes nutrients, like B-vitamins and vitamin C, that helps your body better repair oxidative damage. The take-home message is drink water or green tea rather than alcoholic beverages.
Deep-Fried Foods
Overconsumption of deep-fried foods has been linked to oxidative stress. When you heat cooking oils to high temperatures, it creates reactive aldehydes that causes free radicals to form. Plus, deep fried foods are high in fat and calories, and are often cooked in oils high in unhealthy fats. If you are concerned about health and slowing the aging process, limit your consumption of deep-fried foods and make sure to include plenty of antioxidant-rich food in your diet like fruits, vegetables, and spices. Antioxidants can help to neutralize free radicals and protect your cells from damage.
Ultra-Processed Foods
Ultra-processed foods are high in unhealthy fats, which can cause the body to produce more free radicals. This can lead to a build-up of oxidative stress in cells. Plus, ultra-processed foods are often high in sugar, another possible contributor to oxidative stress, and cooked in unhealthy oils that produce aldehydes. In contrast, whole foods are rich in cell-protective antioxidants. The choice is clear – skip the ultra-processed junk and eat foods that nature provides.
Radiation
Radiation and x-rays, including ones you get at a doctor or dentist’s office, causes oxidative stress. The body’s cells can repair some of the damage caused by free radicals, but over time, the damage can accumulate. That’s why it’s important not to get unnecessary x-rays and when you get x-rays at your dentist’s office, make sure they place a protective iron apron over your body and thyroid. The thyroid gland is particularly susceptible to oxidative damage from radiation exposure.
Overexercising
New research has shown that overexercising can cause oxidative stress. During intense exercise, your body produces more free radicals. The body has mechanisms to repair this damage, but when you overexercise, the body can’t keep up and the damage accumulates. So, while exercise is a healthy habit, it’s important to not overdo it.
On the plus side, exercise, in moderation, is beneficial to health. Studies shows moderate quantities of exercise upregulates repair mechanisms that help repair oxidative stress. But make sure you’re giving body adequate rest between intense exercise sessions to allow your body to repair.
Conclusion
Oxidative stress places wear and tear on your body and contributes to aging, but lifestyle maters! Many of the lifestyle choices people make can trigger or help tame oxidative stress. Eating a diet rich in fruits and vegetables, which contain antioxidants, as well as getting regular exercise (in moderation), can help to keep the body’s systems in balance and reduce the amount of cellular damage that occurs. You can’t control all the environmental factors you’re exposed to, but you can lower your risk by choosing how you live and what you eat.
References:
- Martínez Leo EE, Peñafiel AM, Hernández Escalante VM, Cabrera Araujo ZM. Ultra-processed diet, systemic oxidative stress, and breach of immunologic tolerance. Nutrition. 2021 Nov-Dec;91-92:111419. doi: 10.1016/j.nut.2021.111419. Epub 2021 Jul 19. PMID: 34399404.
- Rogers LK, Cismowski MJ. Oxidative Stress in the Lung – The Essential Paradox. Curr Opin Toxicol. 2018 Feb;7:37-43. doi: 10.1016/j.cotox.2017.09.001. Epub 2017 Sep 19. PMID: 29308441; PMCID: PMC5754020.
- Peng CY, Lan CH, Lin PC, Kuo YC. Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes. J Hazard Mater. 2017 Feb 15;324(Pt B):160-167. doi: 10.1016/j.jhazmat.2016.10.045. Epub 2016 Oct 20. PMID: 27780622.
- Cooper CE, Vollaard NB, Choueiri T, Wilson MT. Exercise, free radicals, and oxidative stress. Biochem Soc Trans. 2002 Apr;30(2):280-5. PMID: 12023865.
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