Did you know that your body is constantly performing a behind-the-scenes balancing act? Oxidative stress is a phenomenon that plays a significant role in the development of various chronic diseases and aging processes. Fortunately, nature equips us with a defense mechanism through antioxidants that help combat oxidative stress's harmful effects. Understanding oxidative stress, the role of antioxidants like glutathione, and testing for markers like lipid peroxides can guide personalized health strategies.

What is Oxidative Stress?

Think about a rusty bicycle. When metal reacts with oxygen and water, it forms iron oxide, also known as rust. Our bodies can also 'rust' over time. In the same way rust on a bicycle can weaken the metal and cause it to deteriorate, a destructive process called oxidative stress can undermine your cells and tissues. Harmful reactive molecules called free radicals can form in your body from many sources, including normal metabolism and toxic environmental factors. This is called oxidative stress - and it's normal. The body is naturally well-equipped to handle oxidative stress and counter the attack.

What Causes Oxidative Stress?

Oxidative stress and free radicals are generated by:

• Normal cellular metabolism
• Over-exercising1
• Toxin exposure (pesticides, chemicals, pollution)
• Sun Exposure
• Tabacco smoking
• Drinking alcohol
• Poor diet
• Certain medications
• Infections
• Inflammation
• Pyschological stress2

The problem is these free radical molecules can go unchecked, build up, and cause imbalances that are harmful and contribute to aging and chronic diseases. But don't worry, we have a secret weapon to protect us - antioxidants!

What are Antioxidants?

To combat oxidative stress, your body makes antioxidants that neutralize free radicals, repair damaged cells and tissues, and promote longevity.3 You also get antioxidants through food.

Antioxidant examples include:

• Glutathione
• Alpha lipoic acid
• Coenzyme Q10 (CoQ10)
• Vitamins A, C, E
• Minerals such as zinc and selenium
• Plant-based antioxidants such as resveratrol from grapes and EGCG from green tea

Glutathione is the body's most potent antioxidant designed to metabolize free radicals and detoxify the body. Glutathione deficiency has been implicated in many diseases including cancer, liver disease, and neurological problems like Parkinson's disease. Glutathione is composed of amino acids, which are the building blocks of protein. So, eating enough protein can help support optimal levels. One amino acid in particular, N-acetyl cysteine (NAC), is commonly prescribed by healthcare practitioners.4

How Do I Know if Oxidative Stress is a Problem?

The problem is that you can't see oxidative stress since it happens on a microscopic level in your cells. There might be evidence that oxidative damage has occurred if you have a chronic disease like heart disease, diabetes, obesity, or cancer. But those diseases didn't form overnight. The diseases associated with oxidative stress take years to develop, which means oxidative stress has been a problem for a long time. You don't want to wait until you have a diagnosis to begin managing oxidative stress!

If you can't see it happening, how do you know if you are striking the right balance between free radical damage and antioxidant protection?

Consider oxidative stress testing. A comprehensive nutritional test measures oxidative stress markers such as:

• Lipid Peroxides are indicators of fat damage caused by oxidative stress. Your cells are made of a lipid (fat) outer layer that is targeted by oxidative stress.5 You've probably heard of good and bad cholesterol - circulating 'bad' cholesterol (LDL) is prone to lipid peroxidation and can be seen in diseases like atherosclerosis, metabolic syndrome, and diabetes.6 Because the nervous system is mostly made of fat, diseases like Alzheimer's, Parkinson's, and others are also associated with oxidative lipid damage.7
• 8-hydroxy-2-deoxyguanosine (8-OHdG) is a marker that shows DNA damage from oxidative stress, linked to long-term health risks. Diseases like heart disease, cancer, diabetes, and others are seen with elevated 8-OHdG levels.8

How To Reduce Oxidative Stress

There are several steps you can take to ensure your body is protected from the destructive effects of oxidative stress:

• Eat a colorful diet. The colored pigments in fruits, vegetables, herbs, spices, and even dark chocolate have potent antioxidant effects. 3
• Avoid toxins. Try eating whole, organic, unprocessed food free of chemical additives, pesticides, and herbicides. Choose household cleaning and beauty products that are natural and free from chemicals. Filter your drinking water. Improve your home's air quality. Avoid smoking and alcohol.
• Exercise. Exercise helps prevent chronic diseases and is associated with reduced levels of the DNA damage marker, 8-OHdG.9 Extreme exercise can create excess oxidative stress which can damage muscles and prolong recovery. There is an adaptive mechanism with exercise that happens over time where the body eventually has enough antioxidant balance.1
• Manage your stress. Psychological stress can convert to oxidative stress!2
• Get quality sleep. Melatonin is a hormone that helps us sleep and is a powerful antioxidant. Keeping your room dark at night and minimizing screen time right before bed can help increase melatonin.
• Get the right amount of sunlight. Sunlight provides us with beneficial vitamin D but too much can produce free radicals and harm our skin leading to skin aging and cancer. It's unknown how much sun exposure is safe, and it varies in people with different skin types/tones. Many healthcare providers feel comfortable recommending 10-15 minutes daily.
• Consider supplements. Many healthcare providers support glutathione, NAC, CoQ10, curcumin, and other antioxidant supplements.
• Consider testing your levels. Comprehensive nutritional testing measures oxidative stress markers like lipid peroxides and 8-OHdG and can help you learn if your antioxidant needs are normal or higher. Personalized nutrient recommendations for vitamins A, C, E, alpha-lipoic acid, CoQ10, glutathione, and plant-based antioxidants can help you and your healthcare provider design a plan that protects your body from the detrimental effects of oxidative stress.

The Takeaway

Oxidative stress is a normal process that occurs in your body from the time you are conceived until the day you die. Your challenge is to make sure your body is equipped to protect against the damaging effects and that requires making healthy daily choices. If you're unsure of your current strategy, consider testing to see if you need additional support and visit with a practitioner who's on board with helping you fight your free radicals.

Additional Resources

Check out our oxidative stress episode of The Lab Report podcast: "Patti and Michael Deal with Oxidative Stress".