What is oxidative stress? Plus, how to decrease and prevent it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what oxidative stress is and the effects it can have on the body. Plus, how to decrease and prevent oxidative stress with 5 mindful lifestyle tips.
You’ve probably heard the terms “free radicals” and “antioxidants,” but you may not understand what they are and what they do. Antioxidants are substances found in certain foods and even produced by your body. These substances can potentially neutralize (or render harmless) free radicals, which are unstable molecules created during normal metabolic processes like digestion. When balanced, antioxidants can stop the damage free radicals may cause within the body.
However, when there are too few antioxidants to fight free radicals, a condition called “oxidative stress” can occur. Oxidative stress may lead to several health problems. Luckily, there are steps you can take to support yourself before—or after—this happens.
What is oxidative stress?
Oxidative stress occurs when your body has more free radicals than antioxidants, and your body can't keep up with neutralizing these harmful molecules. This imbalance may lead to damage in the cells and tissues, which can potentially contribute to a variety of health problems, including diabetes, Alzheimer’s disease, and cancer.
And while you may or may not experience symptoms of oxidative stress, it’s important to understand which factors may cause or make the problem worse. These can include:
Pollution: Exposure to air and water pollutants
Poor diet: Diets high in processed foods, sugars, and unhealthy fats
Excessive exercise: Working out too hard or too frequently
Smoking: Cigarette smoke is a significant source of free radicals.
Radiation exposure: Exposure to the sun's UV rays and other sources of radiation like X-rays
6 effects of oxidative stress on the body
Oxidative stress can have a significant impact on your body, affecting your cells, organs, and overall health in multiple ways.
1. Cellular damage: Free radicals can damage DNA, proteins, and lipids. This can interfere with normal cell function, and as this damage accumulates, it can contribute to many health issues.
2. Aging: Free radicals break down collagen and elastin — the proteins that keep your skin firm and elastic. This can lead to wrinkles and fine lines on the skin and can make your internal organs age faster.
3. Cardiovascular disease: Oxidative stress can damage the lining of your blood vessels, leading to atherosclerosis, which is the buildup of fatty deposits in the arteries. This can result in high blood pressure, heart attacks, and strokes.
4. Diabetes: Insulin production and function can be affected, contributing to insulin resistance — a precursor to type 2 diabetes. It can also worsen the complications associated with diabetes, such as nerve damage, kidney disease, and vision problems.
5. Neurodegenerative disorders: The brain is particularly vulnerable to free radical damage, because it consumes a lot of oxygen and has relatively lower antioxidant defenses. This can lead to brain cell death and the progression of Alzheimer's disease and Parkinson's disease.
6. Inflammation: Persistent oxidative stress can keep the body in a state of low-level chronic inflammation, which is linked to diseases including arthritis, inflammatory bowel disease, asthma, and ongoing tissue damage.
How to decrease oxidative stress: 5 tips
Reducing oxidative stress involves adopting long-term habits that promote a balanced lifestyle. This can help protect your body from its harmful effects.
1. Increase antioxidant intake
Antioxidants are your body's primary defense against free radicals. Boost your antioxidant levels by eating a diet rich in foods high in antioxidants. These include berries, dark leafy greens, nuts, and seeds.
💙 Learn more about Balanced Eating for Joy and Nourishment from Dr. Michelle May.
2. Quit smoking and reduce alcohol consumption
If you smoke, quitting is one of the best steps you can take for your health. Similarly, excessive alcohol consumption increases the production of free radicals in your body. Reducing your alcohol intake to moderate levels can help lower oxidative stress.
3. Exercise moderately
Regular exercise is beneficial for your health, but it's important to find a balance. While intense exercise can increase free radical production, moderate physical activity can help boost your body's natural antioxidant defenses. Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or cycling, or 75 minutes of vigorous activity, like running, each week. Support your antioxidant defenses by adding strength training exercises at least two days a week.
💙 Follow along with Mel Mah’s guided exercise, A Mindful Run, to incorporate even more balance into your daily exercise routine.
4. Eat a balanced diet
Avoid processed foods, sugary snacks, and trans fats, which can increase oxidative stress. Instead, make sure your diet is balanced. Whole grains, like brown rice and quinoa, provide essential nutrients and fiber. Lean proteins, such as chicken, fish, beans, and legumes, support overall health without adding unhealthy fats. Healthy fats from sources like avocados, olive oil, and fatty fish (such as salmon and mackerel) can provide anti-inflammatory benefits.
💙 Discover how mindful, balanced eating can play a role in Caring for Your Whole Self.
5. Get good sleep
Proper sleep is essential for your body to repair and rejuvenate. During sleep, your body works to remove toxins, repair cells, and balance hormone levels. Aim for 7–9 hours of quality sleep each night to help manage oxidative stress.
💙 Indulge in Quieting the Mind and Body, a soothing body scan meditation that prepares you for deep sleep.
Why mindfulness can help reduce oxidative stress
Mindfulness practices, such as meditation and breathing exercises, have been shown to significantly reduce oxidative stress.
How mindfulness works
When you're stressed, your body produces stress hormones like cortisol and adrenaline. These hormones increase the production of free radicals, contributing to oxidative stress. Mindfulness might help reduce stress by calming the mind and body.
Benefits of mindfulness for oxidative stress
1. Reduces stress hormones: Regular mindfulness practice may lower cortisol levels. Lower stress hormone levels mean fewer free radicals are produced, leading to less oxidative stress and less cellular damage.
2. Improves emotional wellbeing: The emotional stability of enhancing your emotional resilience and helping you manage negative emotions better can help reduce the impact of stress on your body, contributing to lower oxidative stress levels.
3. Enhances sleep quality: Mindfulness may promote relaxation and reduce insomnia. Better sleep allows your body to repair and regenerate, helping to manage oxidative stress effectively.
4. Supports healthy habits: Awareness and intentionality in your daily life make it easier to adopt and maintain healthy habits that reduce oxidative stress, such as eating a balanced diet, exercising regularly, and avoiding harmful substances like tobacco and excessive alcohol.
How to bring mindfulness into your daily routine
There are so many quick and easy ways to bring mindfulness practices into your everyday life.
Meditation: Set aside at least 10 minutes each day for meditation. Find a quiet place, sit comfortably, and focus on your breath. If your mind wanders, gently bring your attention back to your breath. Try guided meditation apps to get you started.
Breathing exercises: Practice deep breathing exercises to calm your mind and body. Try the 4–7–8 technique where you inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. Repeat this several times to help reduce stress and lower oxidative stress levels.
Yoga or tai chi: These practices combine physical movement with mindfulness, helping to reduce stress and improve overall wellbeing. Go to a class or follow online videos to begin.
Mindful eating: Pay attention to what and how you eat. Savor each bite, noticing the flavors, textures, and aromas of your food. This can potentially help you make healthier food choices and improve digestion, which may reduce oxidative stress.
Mindful walking: Take a walk outside, focusing on the sights, sounds, and smells around you. Walking mindfully could help you relax and reduce stress, contributing to lower oxidative stress levels.
Oxidative stress FAQs
How can I measure oxidative stress levels in my body?
Measuring oxidative stress levels typically involves blood tests that check for specific biomarkers such as malondialdehyde (MDA) and F2-isoprostanes, which are byproducts of lipid peroxidation. Other tests may measure antioxidant levels, including glutathione and superoxide dismutase (SOD).
These biomarkers provide a snapshot of the balance between free radicals and antioxidants in your body. Discuss testing options with your healthcare provider to get a clear understanding of your oxidative stress levels.
What foods are particularly high in antioxidants to combat oxidative stress?
Certain foods are exceptionally high in antioxidants and may help combat oxidative stress.
Berries: Blueberries, strawberries, raspberries, and blackberries are rich in vitamins C and E and other antioxidants like flavonoids.
Dark leafy greens: Spinach, kale, and Swiss chard contain high levels of vitamins A, C, and E, along with other beneficial compounds.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and flaxseeds provide vitamin E and other antioxidants.
Dark chocolate: Choose dark chocolate with at least 70% cocoa to get the benefits of flavonoids, which are powerful antioxidants.
Green tea: Green tea is rich in catechins — antioxidants that might help reduce oxidative stress.
Can regular exercise help reduce oxidative stress, and, if so, how much is beneficial?
Regular, moderate physical activity can possibly boost your body’s natural antioxidant defenses, reduce oxidative stress, and improve overall health. Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking, cycling, or swimming, each week.
Alternatively, 75 minutes of vigorous activity, like running or high-intensity interval training (HIIT), might provide similar benefits. Include strength training exercises at least two days a week to build and maintain muscle health. Be consistent and moderate, as excessive exercise may increase free radical production.
What lifestyle choices combat oxidative stress?
Several lifestyle choices might help combat oxidative stress.
Eat a balanced diet: Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to provide your body with essential nutrients and antioxidants.
Quit smoking: Smoking introduces a high number of free radicals into your body. Stop smoking to significantly reduce oxidative stress.
Reduce alcohol consumption: Limit alcohol intake to moderate levels to decrease free radical production.
Manage stress: Practice stress-reducing techniques like mindfulness, meditation, and yoga to lower stress hormone levels and oxidative stress.
Get enough sleep: Aim for 7–9 hours of quality sleep each night to allow your body to repair and regenerate.
Stay hydrated: Drink plenty of water to help your body function properly and reduce oxidative stress.
How quickly can lifestyle changes improve oxidative stress levels?
The time it takes to see improvements in oxidative stress levels varies depending on the extent of the lifestyle changes and your overall health. Generally, you may start to notice benefits within a few weeks to a few months.
Dietary changes: Increasing your intake of antioxidant-rich foods may start to improve oxidative stress levels within a few weeks.
Exercise: Regular, moderate exercise might enhance your body’s antioxidant defenses over a few months.
Quitting smoking: The benefits of quitting smoking begin almost immediately, with significant reductions in oxidative stress markers seen within weeks.
Stress management: Mindfulness and other stress-reducing techniques can possibly lower stress hormone levels and oxidative stress within a few weeks.
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