A proper diet can help heal the body both physically and emotionally. There is no one-size-fits-all approach when it comes to addressing diet, but there are certain foods everyone should avoid because they can cause oxidative stress.
Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are unstable molecules that create cell and tissue damage within the body. When there are more free radicals than antioxidants in the body, free radicals can start causing damage, which can lead to disease, including cancer, stroke, Alzheimer’s, atherosclerosis, diabetes, inflammatory disorders, chronic fatigue, and male infertility.
There are many signs and symptoms of oxidative stress, including headaches, joint pain, cough, wheezing, sore throat, immune system weakness, environmental sensitivity, fatigue, mood changes, anxiety, depression, high blood triglycerides, decreased blood circulation, and hives. Everyone has experienced oxidative stress – and our dietary and lifestyle habits will determine our risk of disease.
Foods that can cause oxidative stress include added sugars, white flour, processed foods, artificial sweeteners, and trans fats. Other lifestyle factors that put us at risk include high-fat diets, smoking cigarettes or use of other tobacco products, alcohol consumption, certain medications, and exposure to pesticides, air and water pollution, and the radiation we come into contact with daily. All these factors put us at risk for disease because they disrupt the balance between free radicals and antioxidants within the body.
Fruits, vegetables, nuts, and seeds are high in antioxidants, which stabilize free radicals, making them less reactive. Most of us are not eating enough of these foods daily. A plant-based diet, ideal for reducing oxidative stress, consists of nine or ten servings of fruits, vegetables, nuts, and seeds in our daily diet. This does not mean you can’t eat animal proteins; it simply means you consume nine or ten servings of plant-based foods daily.
Putting It All Together
10 Tips to Prevent Oxidative Stress
- Include nine or ten servings of plant-based foods in your diet daily.
- A regular exercise routine has been associated with a decrease in damage caused by oxidative stress, as it strengthens the circulatory system.
- Drink at least eight cups of water daily to flush out toxins.
- Avoid smoking and exposure to secondhand smoke as well.
- Increase your intake of cruciferous vegetables, such as broccoli, cabbage, and Brussels sprouts – they help detoxify the body.
- Decrease alcohol consumption.
- Be cautious with chemicals, such as pesticides used on food or in gardening, and avoid unnecessary exposure to radiation.
- Wear sunscreen when outside for long periods to prevent ultraviolet light damage to your skin.
- Get plenty of sleep, as it is crucial for maintaining balance among all our body systems.
- Avoid overeating. Studies show that overeating puts the body in a state of oxidative stress.
Working toward a whole-food, plant-based eating habit will produce gradual improvements, helping guide you to youthful aging and joyful living.
We need to love ourselves and our bodies enough to nourish them properly and allow them to rest regularly. Start with small changes and gradually add more. Look for better choices that resemble the foods you like. Remember, eating healthier is not a punishment, but it provides rewards like reducing chronic inflammation and helping to alleviate the struggle of weight loss.
Jane Grant, RDN, CD-N, has been a Registered Dietitian since 2005 and is trained in Integrative and Functional Nutrition to address the root cause of disease and help promote optimal health. Jane is the founder of Grant’s Nutrition and Wellness in Berlin, CT.
She can be reached at 860.357.2282 or admin@grantsnutrition.com. Visit www.grantsnutrition.com and find us on Facebook and Instagram.
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