Free radicals are unstable molecules naturally produced in the body during normal processes like metabolism. While the body can tolerate some free radicals, an excess can lead to oxidative stress. In this harmful condition, free radicals overwhelm the body’s antioxidant defence, damaging cells, proteins, and DNA.
This oxidative damage can lead to many chronic conditions, including cancer, cardiovascular disease, diabetes, and obesity. By neutralizing free radicals, antioxidants help reduce oxidative stress and lower the risk of these diseases.
Read on to learn how to reduce oxidative stress through the seven pillars of wellness: Nutrition, sleep, movement, mindfulness, environmental awareness, supplements, and body balance.
Balance Your Seven Pillars of Wellness to Manage Oxidative Stress
Managing oxidative stress involves adopting a balanced approach to wellness. Here’s how the Rejuv Seven Pillars of Wellness—nutrition, sleep, movement, mindfulness, environmental, supplements, and body balance—can play a critical role in maintaining this balance:
- Nutrition: A diet rich in antioxidants, including a rainbow of colours of fruits, salads, and vegetables, is vital in managing oxidative stress. Foods like berries, dark leafy greens, nuts, and seeds provide high levels of vitamins C, E, and A, which support the body’s defence against free radicals. Avoiding processed foods, refined sugars, and trans fats can also reduce the generation of free radicals linked to inflammation and obesity.
- Sleep: Quality sleep is vital for cellular repair and reduces oxidative stress. During sleep, the body undergoes detoxification processes that neutralize free radicals, lower stress hormone levels, and support immune health. Insufficient sleep can increase oxidative stress, inflammation, and disease risk by disrupting these restorative processes. See this study by Davenelli et al. on the role of sleep in regulating oxidative stress.
- Movement: Regular, moderate exercise enhances the body’s natural antioxidant defences and helps clear free radicals. However, excessive or intense physical activity without adequate rest can increase free radical production, as the body demands more oxygen during exercise. Inactivity can also lead to higher oxidative stress, so finding a balance is crucial in reaping the antioxidant benefits of exercise while avoiding oxidative damage.
- Mindfulness: Chronic stress increases the release of stress hormones, which, over time, can lead to elevated oxidative stress. Mindfulness practices, like meditation and deep breathing, activate the body’s relaxation response, lowering oxidative stress levels. Incorporating relaxation techniques can reduce stress-induced free radical production, supporting long-term health. See this paper on Stress and Ageing by Thayer et al. 2021.
- Environment: Environmental pollutants, including smog, pesticides, and chemicals in hygiene and skin care products, introduce free radicals into the body. Many cosmetics and personal care products contain chemicals that can be absorbed through the skin, adding to the body’s toxic load. Choosing natural products and reducing exposure to pollutants can limit oxidative stress and reduce the body’s inflammatory response.
- Supplements: Natural supplements such as plant-based vitamin C from acerola cherry, elderberry and rosehips, moringa and Acai support the body’s antioxidant defences when dietary intake may be insufficient. Certain herbs, like green tea extract, turmeric, and resveratrol, also offer antioxidant benefits. To fast-track your levels of plant-based Vitamin C, known as a potent free radical scavenger, we have our Rejuv Immune Support capsules. We also have our Antioxidant Complex to naturally boost your antioxidants to balance free radicals and oxidative stress.
- Body Balance & Posture: Proper body balance and posture contribute to overall wellness by reducing chronic pain and stress on the muscles and organs. A well-aligned body functions more efficiently, allowing for better circulation and oxygenation, which can enhance the body’s ability to counteract oxidative stress. Practices such as Pilates, physiotherapy, and ergonomic adjustments in daily activities can support physical balance and reduce stress.
Addressing oxidative stress through these seven pillars creates a foundation for long-term health and reduces the risk of chronic diseases associated with oxidative damage.
Adopting a balanced lifestyle that incorporates antioxidant-rich foods, quality sleep, regular exercise, mindfulness, environmental awareness, natural supplements, and physical balance can provide a powerful defence against oxidative stress and enhance overall well-being.
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