What is Oxidative Stress? Let's talk about it simply!

Hello! How are you? Today we are going to talk about something that happens inside our bodies, but we don't know much about it, but it is very important. That is oxidative stress, or `(Oxidative Stress)`. Maybe you have heard this word. Don't worry, I will explain it to you very simply.

So what is oxidative stress?

Simply put, oxidative stress is an imbalance between two types of molecules in our bodies. That is, there are more free radicals and less antioxidants . Think of it like there are too many children on one side of a playground and too few adults to look after them on the other. What happens when that happens? Those excess free radicals start to damage our cells and tissues. Like naughty children, they damage different parts of cells, especially lipids (fats) and proteins. These are the parts that help cells function properly.

What is the difference between free radicals and antioxidants?

To understand this, let's first look at what free radicals and antioxidants are and what they do in our bodies. Both are two types of molecules that our bodies need.

Think about it, when we convert the food we eat into energy, that is, when our body's energy metabolism process ``(Metabolism)`` takes place, these free radicals are formed as a byproduct. Just like smoke is formed when cooking on a wood stove. These free radicals are not always bad. In fact, they help our immune system and other important processes in the body in small amounts. However, if there is too much of them, the problem is.

There are several reasons why these free radicals can build up in our bodies. For example, excessive sun exposure, high stress, and smoking can cause them to build up in excess.

These free radicals are unstable molecules. In chemical terms, they are missing an electron. They need a certain number of electrons to be stable, to be complete. So, what these free radicals do is find the electron they are missing and take it from the healthy, complete molecules in our body. Then those healthy molecules become unstable and are damaged too. Just like one naughty child takes a toy from another child.

But, just like a hero in a movie comes and saves everything, here too we have someone to help us. And that is antioxidants . These are natural substances found in the foods we eat. Unlike free radicals, antioxidants do not steal electrons from healthy cells in our body. Instead, they give one of their electrons to that free radical. Then that free radical is complete, stable. Then it does not steal electrons from other molecules. In this way, antioxidants help to maintain balance in our body.

So, what happens if we don't have enough antioxidants in our bodies to satisfy those free radicals? That's when those free radicals start going around and stealing electrons from other molecules. As a result, our bodies experience oxidative stress . Do you understand?

What diseases can be caused by oxidative stress?

Researchers believe that this oxidative stress is responsible for many chronic and degenerative conditions . That is, diseases that have been present in the body for a long time and gradually get worse. Take a look at these examples:

• Cancer: Oxidative stress damages the DNA in our healthy cells. This can increase the risk of developing cancer. Think of it like the instructions in our cells, called DNA. When it is damaged, cells start to behave abnormally.
• Cardiovascular disease: Oxidative stress causes plaque formation/atherosclerosis in our blood vessels, that is, arteries. In medicine, we call this ``Atherosclerosis.'' These fatty deposits can block the blood vessels. This can lead to reduced blood supply to the heart, which can lead to ``Coronary Artery Disease'' or even ``Heart Attack.''
• Kidney disease: If oxidative stress continues, scar tissue can form in the kidneys. This can cause the kidneys to stop working properly. This can lead to kidney failure, which may require dialysis.
• Neurological diseases: Researchers have found a link between oxidative stress and various neurological diseases such as Alzheimer's disease, Parkinson's disease, and Multiple Sclerosis. Excess free radicals damage nerve cells (Neurons). This can lead to conditions such as dementia, which can lead to memory loss.
• Respiratory diseases: Oxidative stress and the associated inflammation can affect our lungs and cause conditions like asthma or chronic obstructive pulmonary disease (COPD).
• Rheumatoid Arthritis: These free radicals also contribute to the chronic inflammation that occurs in people with rheumatoid arthritis.

What are the causes of oxidative stress?

Anything that increases the amount of free radicals in our bodies to an unhealthy level can cause oxidative stress. Doctors sometimes call these environmental factors or environmental triggers . The main causes that have been identified so far are:

• Things like air pollution and water pollution in our surroundings.
• Smoking and tobacco use. This is the root cause of many diseases.
• Excessive exposure to sunlight, especially during the day.
• Excessive alcohol consumption.
• Stress . Yes, stress affects our bodies more than you think.

What are the symptoms of Oxidative Stress?

In fact, you don't always feel that you have oxidative stress in your body. These are very small, microscopic changes that occur inside the body. There may be no symptoms for a while. Even if symptoms do occur, they can vary from person to person, and they also vary depending on the part of the body that is affected.

For example, if you are exposed to too much sunlight, you can develop sun-damaged skin . This happens because the ultraviolet rays from the sun damage the DNA in our skin cells. You may notice symptoms like these:

• The appearance of fine lines and wrinkles on the skin.
• Sun spots or brown spots.
• Spider veins appear on the skin.

In other cases, oxidative stress doesn't cause any visible changes. However, after significant damage has occurred, you can start to feel its effects. For example, as I mentioned earlier, the buildup of cholesterol-containing plaque in the arteries can lead to symptoms of cardiovascular disease. These include chest pain, shortness of breath, fatigue, and heart attacks .

"A doctor can give you more information about your symptoms and what to expect in this situation."

So how do we reduce this oxidative stress?

One way to reduce oxidative stress is to include foods rich in antioxidants in our diet. Doctors recommend getting antioxidants from a variety of foods. The reason is that no single antioxidant, like a 'superfood', can eliminate all free radicals. It is when different antioxidants work together that the maximum health benefits are achieved.

Here are some of the main antioxidants and some of the foods that contain them:

• Vitamin C: Oranges, lemons, grapefruit, guava, bell peppers, strawberries, and kiwi.
• Vitamin E: Sunflower seeds, almonds, peanuts, spinach, broccoli.
• Beta-carotene: Carrots, sweet potatoes, pumpkin, spinach, papaya.
• Selenium: Brazil nuts, tuna fish, sunflower seeds, eggs.
• Zinc: Oysters, crab, lentils, cashews, pumpkin seeds.
• Flavonoids: Tea (especially green tea), apples, onions, grapes (red grapes), berries, dark chocolate (high cocoa content).
• Polyphenols: Olive oil, berries, red wine (in moderation), coffee, spices (turmeric, cinnamon).

In some cases, doctors may recommend taking dietary supplements to get the antioxidants you need. But, in general, it's best to get nutrients from food.

The Mediterranean diet is a diet rich in antioxidants. Research has shown that it has many health benefits. You can talk to a dietitian to get advice tailored to your nutritional needs.

Oxidative stress is a process that happens inside your body without you even realizing it. But it happens all the time, and researchers are still learning how it affects our health. The good news is that you can take steps to combat its negative effects.

There are some things we can't control, like exposure to air pollution. But you can eat certain foods that reduce free radicals in your body. You can also stay away from tobacco products and protect your skin when you're out in the sun.

Final Take-Home Message

So, I hope you have understood something from what we have talked about Oxidative Stress. Although this is a bit of a complex topic, I have tried to explain it very simply, in a way that you can understand.

The important thing is that, although oxidative stress is something that occurs naturally in our bodies, problems arise when the balance between free radicals and antioxidants is disrupted.

There are things we can do to maintain this balance.

• Include antioxidant-rich, colorful vegetables, fruits, nuts, and grains in your diet.
• Avoid smoking completely.
• Limit alcohol consumption, or stop it completely.
• Avoid excessive sun exposure and protect your skin.
• Find ways to reduce stress. Things like exercise and meditation can help.
• Get enough sleep.

If you have any further questions about this, or if you have any concerns about your health, be sure to talk to your doctor. He or she can give you the advice that is best for you.

Remember, we need to take responsibility for our own health. Small changes can make a big difference. Wishing you good health!

` Oxidative stress, free radicals, antioxidants, cell damage, chronic diseases, healthy diet, lifestyle