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Free radicals are unstable molecules that your body produces in response to biological and environmental triggers. In excess, they cause damage to human cells, so nature provides us with powerful agents that counteract them, called antioxidants.
When there’s an imbalance between free radicals and antioxidants, oxidative stress occurs. Oxidative stress causes further damage that plays a role in developing chronic diseases like cancer, cardiovascular disease, diabetes, and neurodegenerative diseases like Alzheimer’s.
Do you want to reduce your risk of developing debilitating and life-threatening diseases? Here are 5 tips to reduce the number of free radicals in your body.
Supplement Your Diet with Herbal Extracts and Teas
You can get the antioxidant power you need to combat free radical damage from tea, including black, green, and herbal teas. Of the herbal varieties on the market, peppermint and chamomile teas are the most popular choices for eliminating free radicals.
The use of peppermint dates back to ancient Egypt, where they used dried mint leaves to improve digestion and even cure headaches. This fragrant herb makes a refreshing antioxidant-rich tea.
Chamomile tea doesn’t just combat free radicals, it also combats insomnia, so drink your cuppa at night.
For extra antioxidant power, supplements like bergamot, clove, and resveratrol, are known for their antioxidant content. Or give the Fadogia Agrestis extract a try. This herb has antioxidant properties and has been used in traditional medicines to treat pain and inflammation, and fight infections.
Eat More Antioxidant-Rich Foods
Oxidative stress on the body’s cells can lead to many chronic illnesses. Antioxidants help keep the free radicals that lead to oxidative stress in check. Antioxidants are found in abundance in certain foods. So, one of the simplest ways to reduce free radicals in your body is to eat more of these foods.
The best foods to go for when fighting free radicals are fruits like berries, grapes, and citrus fruits and vegetables like broccoli, kale, and spinach. Toss some of these into a blender with a little water, juice, or yoghurt to make a nutritious, antioxidant-rich smoothie.
Not into smoothies? Use the fruits in a fruit salad or add the vegetables to your evening meal. Better yet, pack in an apple for lunch. Apples are a good source of several antioxidants. That means an apple a day actually might keep the doctor away, after all!
Limit Exposure to Environmental Toxins
Environmental toxins can also cause the formation of free radicals in the body. Avoid these toxins, and you’ll reduce the number of free radicals in your body. You’ll also worry less about anti-ageing lotions and potions because premature ageing is often due to both oxidative stress and environmental toxins.
So, what are the things to watch out for? Areas with heavy air pollution, pesticides, and household detergents made with harmful chemicals are common culprits. Excess sun exposure is another; always cover up outdoors and wear sunscreen.
But there’s another environmental trigger, and it’s cigarette smoke. Sorry smokers, the chemicals produced by lighting up can cause free radicals and oxidative stress. Non-smokers, even long periods exposed to second-hand smoke are a no-no if you want to reduce free radical formation.
Exercise Regularly
Because free radicals can be produced by exercise, some people think they should avoid exercise to limit oxidative stress. Free radicals are indeed a natural byproduct of oxygen consumption during physical activity. However, they are also a byproduct of regular cellular functions.
Instead of avoiding exercise, work out on alternate days. A 2020 study found that oxidative stress damage after intensive exercise reduced after 24 hours and was gone days later. Researchers believed that the damage was repaired by the body’s antioxidant reserve which was boosted by exercise!
So cutting out physical activity is not the answer. Staying active is key to all-round health. Engage in moderate-intensity exercises, such as brisk walking, cycling, or swimming, and incorporate strength training exercises a few times a week.
Practice Stress Management
Yoga enthusiasts claim that this ancient practice that benefits the mind, body, and spirit also reduces free radical formation and boosts antioxidant function. That means yoga is not just excellent for easing mental and emotional stress, it also decreases oxidative stress.
Although more research would have to be done to verify this claim, it’s well known that stress management is key to living a happier, healthier life. So there’s no harm in trying yoga, or any other technique that lowers stress, such as meditation.
If you like having a glass of wine with dinner after a stressful day, science supports that. Wine, especially red wine contains antioxidants like resveratrol that keep free radicals in check and oxidative stress at bay. Just remember, although wine offers some health benefits, alcohol is best enjoyed in moderation.