Stress – Elbestor Health

Foods to Eat to Protect the Body from Oxidative Stress

Prity Kumari — Thu, 16 Feb 2023 12:58:00 +0000

In the human body, free radicals produced by oxidation process disrupt cell membranes and other components, such as cellular proteins, lipids, and DNA. When oxygen is metabolized, unstable chemicals known as “free radicals” are produced. These molecules steal electrons from other molecules, damaging DNA and other cells.

Oxidative stress is generated by excess free radical generation in the body and a deficiency of antioxidants to battle this oxidation. The body can withstand some free radicals and need them for optimal function. However, over time, the damage caused by excess free radicals may become irreversible and contribute to certain diseases like heart and liver condition and certain cancers like oral, stomach, and bowel cancers. Free radicals are produced when the body turns glucose into energy, but this is not the only route. Stress, cigarette smoking, alcohol, UV radiation, pollution, and other factors can also promote oxidation in the body. [1]

Other than this, numerous environmental influences, including strenuous exercise, consuming foods with oils fried at high temperatures, and pesticides in foods, can promote oxidative damage. Free radicals have been recognized as a probable cause of cancer and apparent aging by damaging the cells and DNA. However, if one maintains a high consumption of antioxidants, these antioxidants can battle the generation of free radicals and maintain the body’s optimal level.

Following Are the Ailments Caused by Free Radicals

Degradation of the eye lens, a factor in vision loss
Inflammatory joint disease (arthritis)
Damage to the brain’s nerve cells contributes to diseases such as Parkinson’s and Alzheimer’s.
A speeding of the aging process or premature aging
Since free radicals induce low-density lipoprotein (LDL) cholesterol to adhere to arterial walls, they raise the risk of coronary heart disease and malignancies caused by DNA damage.

Antioxidants and Reactive Oxygen Species

Certain foods contain antioxidants that can prevent some of the damage caused by free radicals by neutralizing them. Examples include antioxidants like vitamins A, C, and E and minerals like copper, zinc, and selenium.

Plant phytochemicals are believed to have better antioxidant properties than vitamins or minerals. These antioxidants include phytochemicals, which are known as non-nutrient antioxidants like lycopene which is present in tomatoes, and anthocyanins present in cranberries. [2]

Antioxidant Rich Diet- That Help Fight Various Diseases

Diet becomes significant due to the widespread consumption of processed foods and sugar, which are counterproductive in the fight against free radicals and oxidative stress. By modifying the diet, one might preserve the body’s good balance, which is essential for living a healthy life. [1][3]

Also, a diet rich in antioxidants may lower the risk of multiple diseases (including cardiac disease and cancers). In addition, antioxidants eliminate free radicals from the body’s cells and prevent or minimize oxidative damage.

The protective impact of antioxidants is still being investigated globally. For example, men who consume an abundance of the antioxidant lycopene, which is found in tomatoes, apricots, pink grapefruit, and watermelon, may have a lower risk of developing prostate cancer than other men. However, lycopene has also been associated with a decreased risk of type 2 diabetes.

Lutein, which is found in spinach and maize, has been linked to a lower incidence of age-related eye lens degeneration and loss of vision in older people. Intake of lutein in diet may also improve memory and prevent cognitive decline, according to research.

According to studies, flavonoid-rich diets protect against certain diseases, including cancer and metabolic ailments. The most prevalent sources of flavonoids include apples, grapes, citrus fruits, berries, tea, onions, olive oil, and red wine. [1][3]

Which Foods are Rich in Antioxidants?

Antioxidants are present in a wide range of fruits, vegetables, and even spices. Down below is a list of foods that one can consume before and after workout to counteract oxidative stress and reduce the number of free radicals in the body.

Antioxidant-rich plant foods are plentiful. They are particularly rich in fruits and vegetables, as well as nuts, whole grains, and some meats, poultry, and fish.

Good sources of specific antioxidants include:

Zoochemical which is present in red meat, offal, and fish Zinc which is rich in seafood, nuts, lean meat, and milk
Vitamin E which is present in vegetable oils, whole grains, avocados, nuts, seeds
Vitamin C which is present in oranges, kiwifruit, mangoes, capsicum, strawberries, broccoli, spinach,
Vitamin A which is present in sweet potatoes, carrots, milk, and egg yolks
Polyphenols which are present in herbs
Lycopene present in tomatoes, apricots, and watermelon
Lutein which is present in green, leafy vegetables like spinach, and even corn
Lignans present in the sesame seeds, whole grains, and vegetables
Isoflavonoids present in soybeans, lentils, peas, tofu, and milk
Indoles which are present in broccoli, cabbage, and cauliflower
Flavonoids which are present in tea, green tea, onion, citrus fruits, and red wine
Cryptoxanthins which are present in pumpkin and red capsicum,
Copper which is present in nuts, lean meat, and milk
Catechins which are found in red wine and tea
Beta-carotene, which is rich in pumpkin, spinach, parsley, mangoes, apricots, and carrots
Anthocyanins present in the berries and grapes
Allium sulfur compounds which are present in garlic and onion.[1] [2]

Recommendations for Antioxidants in The Diet

To have a healthy and well-balanced diet, it is recommended that one must consume a range of foods from the 5 main food groups daily to fight side effects caused by free radicals in the body:

Veggies and legumes or beans
Fruits and cereals with entire grains
Lean meat, poultry, or substitutes like fish, eggs, tofu, legumes, nuts, and seeds
Dairy and dairy substitutes – predominantly low-fat (decreased fat milk is not advised for small children under 2 years)
To achieve one nutritional needs, one should consume at least one serving of fruits and vegetables every day. Depending on gender, age, and life stage are generally equivalent to a medium-sized piece of fruit or a half-cup of cooked vegetables. [1] [3]

Prevention

It is important to note that the body requires both free radicals and antioxidants. Unfortunately, too much or too little of either might cause health concerns.
Among the lifestyle and dietary modifications that may minimize oxidative stress in the body are:
Consuming a healthy, balanced diet rich in fruits and vegetables
Reducing consumption of processed foods, especially those heavy in sugars and fats
Regular exercise aids with quitting smoking
Avoiding or minimizing exposure to pollutants and harsh chemicals to reduce stress
Maintaining a healthy weight may aid in the reduction of oxidative stress. Extra fat cells generate inflammatory chemicals that promote immune cell inflammatory activity and free radical generation. [3]

Note

Oxidative stress is caused by an excess of free radicals in the body’s cells. During regular metabolic processes, the body produces free radicals. Damage to DNA, proteins, and cells caused by oxidative stress can contribute to aging. It may also cause variety of health disorders, such as diabetes, cancer, and neurodegenerative diseases like Alzheimer’s.

Antioxidants are produced by the body to combat these free radicals. The food of an individual is also a significant source of antioxidants. Changes to one’s diet and lifestyle may help lower oxidative stress. These may include maintaining a healthy weight, engaging in regular physical activity, and consuming a balanced, nutritious diet rich in fruits and vegetables. [3]

References

https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
https://blog.dnafit.com/foods-to-preload-with-to-combat-oxidative-stress
https://www.medicalnewstoday.com/articles/324863#prevention

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How to Manage Stress? – Relaxation Techniques

Shilpi Singh — Tue, 16 Aug 2022 07:14:00 +0000

Life is full of stress and sometimes stress can be devastating and lead to chronic mental conditions like anxiety and depression. However, there are ways to calm down!

Stress is a feeling of physical or emotional tension- the way the body responds to demands or challenges. It can be short-lived, chronic, or episodic. It can arise from any life event, a sudden negative thought or experience, a chronic illness, or normal daily routine activities just as not being able to meet your deadline, the death of your loved one, a broken relationship, or even an upcoming exam. It can range in its severity and no matter what causes stress, it can flood the stressed body with cortisol hormone. It would make the heart pound, the muscle tense, and the breathing much faster. [1, 3]

One approach to managing stress and improving general health is to use relaxation techniques that invoke a “relaxation response.” This response is a state of profound rest that can be brought forth by different means. With regular practice of relaxation techniques for even a few minutes in a day, a stressed person can build their reserve of inner calm to dip into as and when the need arises. It has been noted that relaxation techniques can help lower blood pressure, slow down heart and respiration rate, relieve muscle tension, reduce chronic pain, decrease stress hormones, and improve sleep quality. [2, 3]

Sounds relaxing? Let’s learn about some approaches that are based on scientific observation and experiences which could work best for one to power down and de-stress. One can try out these relaxation techniques one at a time or practice a few of them together. Everyone cannot go stress-free by practicing the same set of relaxation techniques. [1]

girl in stress

Some Relaxation Techniques To Manage Stress

1. Breathing Exercises
This is one of the simplest, most powerful stress reduction practices wherein people are asked to only focus on their breathing moments. It involves lying down or sitting still in a quiet place with one hand on the stomach and another over the heart; taking long, slow, deep breaths through the nose and slowly exhaling either through the nose or mouth. It is also called belly or abdominal breathing. Throughout the inhalation and exhalation process, people must not get distracted by their thoughts and sensations rather they must focus on their body more positively. However, this relaxation technique cannot work for stressed people who have heart failure or respiratory illnesses- in short, any kind of breathing difficulty. [1, 2, 3]

2. Mindfulness and Mantra Meditation
Mindfulness is an age-old form of meditation that makes people aware of what’s happening around them in their present moment. It boosts them to focus on their mind and body without drifting into issues about the past or future. On the other side, mantra meditation help people focus on their thoughts and body by placing all their attention on a single target which could be a mantra, a phrase, a prayer, or a candle flame. It needs practice to silently repeat focusing on the target while practicing breathing focus. Don’t get disheartened in the first 2 weeks as it’s normal for the mind to continue to chatter and distract. [1]

3. Progressive Muscle Relaxation
It involves slowly tensing and relaxing each group of muscles present in the entire body. It may be started with tensing of toes muscles for 5 seconds and then relax for 30 seconds followed by tightening and relaxing of new muscle group each time until all muscles are done from toe to the neck and head or started with the head and face muscles and worked all the way down. It can be performed along with guided imagery and breathing exercises. People having heart disease must consult a doctor before starting with this relaxation technique. [2]

4. Guided Imagery or Visualization Practice
It is a type of meditation that involves the usage of mind power and senses to shift all focus to a peaceful event or time like conjuring up soothing experiences, scenes, or places in the mind. There are many free apps and online recordings of calming sounds if needed. With guided visualization, people can reinforce a positive vision of themselves. It may be difficult for people who have trouble creating mental images or who have intrusive thoughts. [1, 2, 3]

5. Body Scan
In this technique, progressive muscle relaxation and focused breathing are blended and carried out. After a few minutes of doing breathing exercises, people start focusing on one group of muscles at a time and mentally release any physical tension build-up there. This is not of much use for people who had recent surgery affecting their figure or other difficulties with body image. [3]

6. Yoga, Tai Chi, And Qigong
These are ancient, gentle forms of exercises that combine rhythmic breathing with different flowing body movements, postures, or stretches. They offer mental focus that can help people distract themselves from their racing thoughts and even provide flexibility and balance. However, they might be challenging for people with a sedentary lifestyle, health issues, or a disabling, painful condition. [2, 3]

7. Autogenic Training
In this relaxation practice, people focus on warmth feeling and heaviness in their different body parts. Then, they repeat silently pleasant statements or words for each of their body parts. It helps create feelings of both physical and emotional relaxation. [1]

8. Others
Many de-stressing therapies are worth a try, including:

Massage therapy- including different massages such as Shiatsu, Swedish, sports, or others
Music therapy- involves the use of music by a therapist to accomplish health goals
Biofeedback- involves measuring body functions and helps in controlling them
Hydrotherapy-including steam baths, compression, and body soaking
Self-hypnosis- wherein a practitioner teaches the person to relax when he/she hears a phrase or receives a non-spoke cue
Art therapy- uses art forms to improve one’s physical, emotional, and mental wellness
Aromatherapy-using certain essential oils. [1]
Detox therapy that helps detox the body and make the body feel relaxed.

References:

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