Is oxidative stress just another buzz word or something worth paying attention to? This biochemical reaction is both normal and natural to a certain extent, but if it overwhelms the body, harmful issues can start to take root.
Continue reading to better understand the causes of oxidative stress, how it could affect your health and which measures you can take to restore oxidative balance.
What is oxidative stress?
The Biomedicines Journal defines oxidative stress as an imbalance between the cellular formation and elimination of unstable free radical molecules called reactive oxygen species (ROS) and reactive nitrogen species (RNS).
When these free radicals accumulate too quickly, the stable cells can’t effectively neutralize them. Over time, this could increase the risk of low immune function, chronic inflammation, wound healing impairment, cardiovascular issues, metabolic syndrome, arthritis, nervous system stress, diabetes or cancer.
Not all free radicals cause problems. The human body contains over 60 trillion cells, some of which are free radicals, according to the International Journal of Molecular Sciences. When there’s a normal amount of them, free radical cells work with antioxidant cells to maintain homeostasis, or balance.
In excess, however, free radicals can attack the mitochondria of other cells, often leading to inflammation, infection and ultimately chronic disease progression.
What causes oxidative stress?
Many risk factors can contribute to oxidative stress. Some are related to lifestyle, and others are more genetic or environmental. But once you know the causes, it’s easier to make healthy shifts. While not an exhaustive list, here are a few of the main causes of oxidative stress:
Aging
As we get older, the body naturally produces more free radicals. Over time, these unstable molecules can cause cumulative damage to cells. When oxidative stress outpaces the body’s ability to repair itself, it can accelerate the aging process and increase the risk of age-related conditions appearing earlier.
Diet
What you eat plays a major role in managing oxidative stress. Diets rich in antioxidants—found in vibrant fruits and vegetables, nuts, seeds and herbs—help the body neutralize free radicals and maintain a healthier internal balance.
Environmental exposures
Everyday exposures to pollutants and chemicals—present in air, water, ultra-processed foods, alcohol and many personal care and household products—place stress on the body. While the body works to detoxify and repair this damage, the process itself can generate free radicals, contributing to oxidative stress.
Excessive UV exposure
Too much unprotected sun exposure increases oxidative damage in the skin. This can lead to visible effects like sunburn, dark spots and premature skin aging and over time may raise the risk of skin cancer.
How oxidative stress connects to fitness
Oxidative stress and fitness have a nuanced relationship. Exercise naturally increases ROS production through muscle contractions that strain the mitochondria of your musculoskeletal cells, according to the Journal of Sport and Health Science.
Oxidative stress causes muscle fiber tears and accelerates metabolism, which promotes both endurance and strength adaptations. Strenuous workouts, in particular, intensify oxidative stress because these exercises stimulate the onset of muscle fatigue.
In the short-term, oxidative stress due to fitness performance is normal, beneficial even. But it should be a temporary reaction that wears off through recovery and muscle repair. The problem occurs when oxidative stress transitions from acute to chronic.
When you don’t exercise enough or overtrain without an adequate recovery time, the adaptive muscular gains associated with acute oxidative stress can turn into chronic inflammation. While most fitness routines don’t reach a degree of intensity where this could become a legitimate risk, it’s still crucial to prioritize recovery after each workout.
It’s also important to maintain consistency. Research in the Biology Journal shows that high fitness levels lead to more antioxidant capacity and resistance to the prolonged effects of oxidative stress.
How to promote oxidative balance through exercise
How can you exercise in a way that restores oxidative balance? These simple but effective strategies will make it easier to maximize all the benefits of your workout routine, while minimizing the risk of chronic oxidative stress and potential damage to your health.
Increase your fitness routine gradually.
Increase the duration and exertion level of your workouts over multiple weeks. The cardiorespiratory and musculoskeletal systems need time to adapt so they can sustain both the endurance and stamina required. You can aim for about 150–300 minutes (2.5–5 hours) of moderate exercise per week, but start with what feels manageable and increase as you’re physically able while still prioritizing rest.
Focus on a combination of exercises.
You need both aerobic and resistance training to see the full benefits of antioxidant capacity. At least two to three fitness sessions per week should incorporate resistance training, even if it’s just with your own bodyweight.
Offset intensity with adequate recovery.
Resting after each workout (especially when it’s strenuous) reduces inflammation, while boosting muscular adaptation, antioxidant capacity, and tolerance to effort. So don’t overlook the importance of recovery. It’s a powerful defense against the threat of chronic oxidative stress.
Listen to the needs of your own body.
Tune in and examine how you feel over 12–24 hours after each workout. Are you energized or abnormally fatigued? Do you notice prolonged soreness or stiffness? Signs of potential inflammation or lack of muscle repair might be a sign that you need to make temporary adjustments, whether that’s reducing the load, slowing the pace, or shortening the duration.
Oxidative stress doesn’t have to derail your wellness
At its core, oxidative stress is a biological process, but chronic oxidative stress can lead to cellular damage, inflammation and, eventually, disease. With the right fitness routine, however, you can help mitigate the effects of oxidative stress and nurture a body that’s strong, balanced, resilient and healthy.
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