How To Reduce Oxidative Stress? 9 Methods To Handle It

Published on December 7th, 2022

Last updated on March 8th, 2023

Most likely, you have heard about the existence of oxidative stress. Modern science and doctors say that oxidative stress hurts the body. Indeed, it can cause serious health problems and make you feel worse. You will not be able to get rid of the oxidative process completely. You need to lower your body’s oxidation level if you feel it has gotten high enough. To reduce oxidative stress, use these methods:

  • Change in the diet;
  • Regular physical activity;
  • Avoid hazardous chemicals;
  • Join the fight against environmental pollution;
  • Make time for a quality and fulfilling night’s sleep;
  • Don’t overeat;
  • Use sunscreen;
  • Reduce the amount of alcohol and cigarettes.

In this article, we will take a closer look at oxidative stress, its causes, effects, oxidation prevention, and how to reduce it.

What Is Oxidative Stress?

cell with oxidative stress graphic

To understand how oxidative stress affects the body, you first need to know what it is. Oxidative stress is an imbalance between free radicals and antioxidants in the body. Free radicals are molecules that contain oxygen. Such molecules consist of an odd number of electrons. It allows them to react with other molecules without much difficulty. Free radicals can cause large chain chemical reactions in the human body. It is because they easily react with other molecules. This is called oxidation. Oxidation can be beneficial or harmful, so you need sometimes reduce oxidative stress.

Antioxidants are molecules that can donate an electron to a free radical. However, they remain stable. It causes the free radical to stabilize and become less reactive.

How Does Oxidative Stress Affect The Body?

Now, let’s look at how this problem affects the body. Oxidation is an ordinary and even necessary process for the human body. As we said, oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals help people fight off pathogens if the human body works properly. If there are more free radicals than necessary to keep the balance with antioxidants, they can begin to wreak havoc on the human body. So, the human body’s adipose tissue, DNA, and proteins can suffer. So, oxidation stress can damage essential parts of the body and lead to some serious diseases, such as:

  • Diabetes;
  • Arteriosclerosis;
  • Inflammatory conditions;
  • Hypertension;
  • Heart disease;
  • Neurological diseases such as Parkinson’s and Alzheimer’s;
  • Cancer.

What Causes Oxidative Stress?

Each person’s body naturally produces some free radicals while exercising or getting inflammation. It is a normal process and is part of the body’s health maintenance system. However, there are harmful things that provoke an increase in free radicals and should be eliminated as much as possible. You can constantly encounter some of the negative factors of oxidative stress in the environment.

We have prepared a short list of free radical sources to avoid:

  • Azon;
  • Pesticides and cleaning products;
  • Smoke from cigarettes;
  • Radiation pollution;
  • Other types of environmental pollution;
  • Excessive exposure to sunlight;
  • Intense physical activity;
  • Medication use;
  • Big weight.

Oxidative stress can also be caused by foods high in sugar and fat and drinking large amounts of alcohol. It is not the whole list of sources of free radicals that can provoke oxidative stress in the body. Next, we will talk about this in more detail.

Symptoms Of Oxidative Stress

girl is having oxidative stress symptoms

We have prepared a small list of symptoms that can help you understand that you have oxidative stress. One of the main signs of an imbalance between free radicals and antioxidants include:

  • Chronic fatigue;
  • Memory loss;
  • Feelings of foggy thinking;
  • Infections;
  • Premature aging.

People with oxidative stress may develop gray hair, wrinkles, and other signs of aging earlier than they should. A 2020 study found that participants with high levels of oxidative stress experienced signs of aging sooner than they should.

Some diseases such as cancer, inflammation, cardiovascular, neurological, respiratory diseases, and liver and kidney problems can also indicate an excess of free radicals and high levels of oxidative stress in the body.

How To Reduce Oxidative Stress In The Body?

It must be said right away that it will not be possible to avoid this problem completely. However, several things need to be done to reduce the effects of oxidative stress on the body. The most important thing you can do is increase your antioxidant levels and reduce the formation of free radicals.

1. Change In Diet

It is one of the main and most effective ways to increase the number of antioxidants you can get from your diet. Ideally, you should eat five servings of various fruits and vegetables daily. Here is a small list of foods that you need to add to your diet:

  1. Berries and cherries;
  2. Citrus;
  3. Prunes;
  4. Dark leafy greens;
  5. Broccoli;
  6. Carrot;
  7. Tomatoes;
  8. Olives;
  9. Fish;
  10. Nuts;
  11. Turmeric;
  12. Onion;
  13. Garlic;
  14. Cinnamon.

Changing your diet is effective enough to help you manage the imbalance between free radicals and antioxidants in your body.

2. Take Vitamins And Additional Trace Elements

Our body must receive additional vitamins and minerals from food. However, today not all food contains all the essential nutrients. Consult a doctor who will prescribe examinations for you based on their results. You will be able to understand what substances your body lacks. Also, there are various biological additives.

This product nourishes the body with all the necessary trace elements. Our biological product is developed by doctors and experts. It does not contain dyes, sweeteners, and flavors.

3. Regular Physical Activity

Some studies have found that moderate exercise helps increase natural antioxidant levels and reduce the damage that causes oxidative stress. Also, regular exercise helps increase life expectancy, slow aging, and reduce the risk of serious diseases, including cancer.

4. Avoid Hazardous Chemicals

It is also important to consider if you want to reduce your oxidative stress levels. So, you need to prevent unnecessary radiation exposure and reduce hazardous chemicals use. These substances can be pesticides or other used in gardening or food preparation.

5. Join The Fight Against Environmental Pollution

Choose environmentally friendly analogs of modern transport. For example, car sharing and switching to ecological modes of transport will help you reduce the production of free radicals. It will be a useful solution not only for you but also for your environment.

6. Make Time For A Quality And Fulfilling Night’s Sleep

A quality night’s sleep is an important link for improving the functioning of all body systems. Sleep affects brain function, hormone production, the balance between antioxidants and free radicals, and other processes. Try to go to bed at the same time every day and get at least 7 hours of sleep.

7. Don’t Overeat

Some studies have shown that overeating is much more likely to put the body under oxidative stress than fractional meals.

8. Use Sunscreen

Sunscreen is needed for many reasons. One of them is the prevention of UV damage to the skin. By reducing UV exposure to your skin, you also prevent oxidative stress on your body.

9. Reduce The Amount Of Alcohol And Cigarettes

Everyone knows that alcohol and cigarettes, like other harmful substances, do not benefit the body. They can also be a provocateur of this problem. Reduce the amount of alcohol in your life and, if possible, stop smoking or using other harmful substances.

Bottom Line

The reasons for the increase in the body’s oxidation level can be very different and even unexpected. For example, intensive sports can provoke the appearance of oxidative stress in the body. However, you should not reduce physical activity. Several things affect the appearance of oxidative stress much more. You must try to get rid of the main sources of the oxidative process as much as possible. Try to eliminate all possible chemical and environmental pollution sources you encounter. It will be the first and most effective method of reducing the level of the oxidative process in your body. Do not forget about proper nutrition and sports. These components have always been responsible for the health of the body. 


How to reduce oxidative stress?

To reduce high levels of oxidative stress, you need to include more foods containing antioxidants in your diet, reduce alcohol intake, stop smoking, reduce stress, and engage in physical activity. Also, remember to protect your skin from sun exposure and minimize chemical and environmental pollution that may be present in your environment.

What is oxidative stress in the body?

Oxidative stress is a body condition that occurs due to an imbalance between free radicals and antioxidants. High levels of oxidative stress can be detected through your blood plasma. Oxidative stress can be seriously detrimental to health, so as much as possible, care should be taken to reduce it.

Why is oxidation bad?

Oxidative stress is a harmful process for the body. High levels of oxidative stress can damage cellular tissue, DNA, and inflammation, eventually leading to severe diseases such as diabetes or cancer. Therefore, it is essential to start the fight against oxidative stress in time.

How can I recognize oxidative stress in myself?

If you suspect oxidative stress, you can test for symptoms such as chronic fatigue, indigestion, memory impairment, and decreased concentration.

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