Why reduce oxidative stress and how to do it naturally?

The oxidative stress is a natural mechanism linked to the functioning of our cells. Every day, our bodies are exposed to internal and environmental factors likely to generate oxidative stress breathing, pollution, diet, stress, sunlight...
When excessive, it can disrupt cellular balance, weakening the body and accelerating aging.
A better understanding of this phenomenon enables us to adopt simple, natural gestures to support antioxidant defenses and preserve our vitality on a daily basis.

What is oxidative stress?

The oxygen paradox

Oxygen is essential to life. However, it is also responsible for the formation of unstable molecules called free radicals. These highly reactive compounds are naturally produced by our bodies, notably during cellular respiration.
In moderate quantities, they participate in certain physiological mechanisms. But when they become too numerous, they can upset the internal balance.

Definition of oxidative stress

We speak of oxidative stress when an imbalance develops between the production of free radicals and the body's ability to neutralize them through its antioxidant defenses.

Free radicals possess one or more unpaired electrons, making them unstable. To regain their equilibrium, they capture electrons from other molecules, triggering a chain reaction that can damage cell membranes, proteins and DNA.

To protect itself, the body has antioxidant systems able to neutralize these free radicals. But when these defenses are overwhelmed, oxidative stress sets in. This phenomenon can be compared to rust on metal: a slow but progressive process that weakens structures over time.

What are the main causes of oxidative stress?

Our bodies naturally produce free radicals, mainly through the respiratory process. But many external factors accentuate this phenomenon:

• excessive sun exposure,
• air pollution,
• smoking and alcohol consumption,
• ultra-processed food rich in sugars,
• chronic stress and fatigue,

sedentary lifestyle or, conversely, too much physical activity.

The impact of sunlight and pollution [1]

The sun is essential to life and our well-being, particularly for the synthesis of vitamin D. However, repeated overexposure to UV rays, particularly during the hottest hours of the day, promotes the production of free radicals.

Pollution, fine dust and certain chemical substances also increase this oxidative pressure, particularly on the skin, which is already weakened by UV rays.

Unbalanced diet and tobacco

A diet low in protective nutrients and high in processed foods, saturated fats, refined sugars or pesticide residues promotes the excessive production of free radicals[2] .

Tobacco, for its part, contains numerous oxidizing substances (tars, heavy metals, polycyclic aromatic hydrocarbons, etc.) that deplete the body's natural antioxidant defenses[3,4].

The key role of antioxidants

To maintain the balance, the body relies on two major antioxidant families:

• endogenous antioxidants, produced by the body (superoxide dismutase - SOD, glutathione, coenzyme Q10...),
• exogenous antioxidants, provided by the diet: vitamins C and E, zinc, selenium, copper, manganese...

These micronutrients play a dual role: neutralizing free radicals and acting as essential cofactors for antioxidant enzymes.

How can you naturally reduce oxidative stress?

Diet, the cornerstone of oxidative balance

A varied, colorful, plant-rich diet is one of the major levers in the fight against oxidative stress.

For everyday use:

• Fruits rich in vitamin C kiwi, citrus fruits, strawberries, blackcurrants, guava, papaya, pineapple...
• Fruits rich in vitamin E Avocado, mango, blueberries, dried apricots, nuts.
• Vitamin C-rich vegetables Broccoli, peppers, watercress, kale, parsley, spinach.
• Vegetables rich in vitamin E Lamb's lettuce, dandelion, sweet potato, asparagus, beet.

Sources of antioxidant minerals :

• Zinc: Seafood (oysters, crabs, shrimps), meat (beef, lamb, chicken, turkey), legumes (lentils, chickpeas, kidney beans), oilseeds (pumpkin seeds, cashews, almonds), wholegrain cereals (quinoa, oats, brown rice), dairy products (cheese, yoghurt).
• Selenium: Brazil nuts (one of the best sources), fish (sardines), meat (chicken, turkey, beef), eggs, mushrooms, whole grains (brown rice, whole wheat).

Healthy lifestyle to limit oxidative stress

Physical activity: finding the right balance

Regular physical activity naturally boosts antioxidant defences and helps reduce overall stress[5].
However, over-exertion or poor recovery can increase the production of free radicals[6], so moderate exercise, adapted to your level of fitness, combined with sufficient recovery, is ideal.

The fundamental role of sleep

Quality sleep is essential for cell regeneration. It is during nocturnal rest that the body repairs the oxidative damage accumulated during the day[7].

Protecting your skin from external aggression

The skin is the first organ to suffer from oxidative stress, as it is constantly exposed to external aggressors such as pollution and UV rays. Appropriate protection against UV rays and pollution helps limit the damage caused by environmental aggression.

Food supplements to reduce oxidative stress

Vitamins

Vitamin C and E supplementation can support natural defenses, especially when formulated in assimilable forms such as liposomal vitamin C.

Pigments

Certain pigments extracted from algae, such as phycocyanin (found in spirulina), have a very positive effect on the skin. interesting potential for neutralizing free radicals. Researchers have conducted preliminary studies, in vitro or in vivo in animals, suggesting that phycocyanin may help limit the formation of free radicals. [8,9,10] These encouraging results call for further clinical research to confirm these effects in humans.

At Life's Codethe phycocyanin, is offered in its natural form or associated with trace elements with recognized antioxidant propertiessuch as the zinc and the selenium. These formulations, like Phyco-Elements, Phyco-Sublime or Phyco-Vision, are part of a global approach to supporting physiological balance in the face of external aggression.

Herbal medicine as a natural support

Certain plants can also help combat oxidative stress thanks to their high antioxidant content:

• Spirulina Rich in nutrients, it promotes acid-base balance and protects the body from oxidative stress.
• Ginger.
• Green tea Its high polyphenol content makes it an excellent natural antioxidant.

Other plants are also renowned for their beneficial effects: feverfew, chrysanthellum americanum, lemon balm, gingko biloba, chamomile, black elder, ginseng, milk thistle, verbenaetc.

⚠️Important Herbs and dietary supplements may present interactions or contraindications. It is advisable to seek the advice of a health professional before use (doctor, pharmacist or naturopath).

Conclusion: towards a sustainable balance

Oxidative stress is a natural phenomenon, but too much of it can weaken the body over the long term. Fortunately, there are some simple steps you can take to preserve the oxidative balance:

• a a diet rich in fruit, vegetables and essential micronutrients,
• a balanced lifestyle integrating movement, rest and stress management,
• special attention paid to the sleep quality and protection against aggression environment.

Taking care of your oxidative balance means supporting your overall vitality and cultivating a more harmonious relationship with your body and environment, day after day.

Resources :

[1] Pillai S, et al. Ultraviolet radiation and skin aging: roles of reactive oxygen species, inflammation and protease activation, and strategies for prevention of inflammation-induced matrix degradation - a review. Int J Cosmet Sci. 2005 Feb;27(1):17-34. PMID: 18492178.

[2] Martínez Leo EE, et al. Ultra-processed diet, systemic oxidative stress, and breach of immunologic tolerance. Nutrition. 2021 Nov-Dec;91-92:111419.

[3] Church DF, et al. Free-radical chemistry of cigarette smoke and its toxicological implications. Environ Health Perspect. 1985 Dec;64:111-26.

[4] Pryor WA, et al. Oxidants in cigarette smoke. Radicals, hydrogen peroxide, peroxynitrate, and peroxynitrite. Ann N Y Acad Sci. 1993 May 28;686:12-27; discussion 27-8.

[5] Gomez-Cabrera MC, et al. Moderate exercise is an antioxidant: upregulation of antioxidant genes by training. Free Radic Biol Med. 2008 Jan 15;44(2):126-31.

[6] Mason SA, et al. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol. 2020 Aug;35:101471.

[7] Everson CA, et al. Antioxidant defense responses to sleep loss and sleep recovery. Am J Physiol Regul Integr Comp Physiol. 2005 Feb;288(2):R374-83.

[8] Romay Ch, et al. C-phycocyanin: a biliprotein with antioxidant, anti-inflammatory and neuroprotective effects. Curr Protein Pept Sci. 2003 Jun;4(3):207-16.

[9] Castro-Gerónimo VD, et al. C-Phycocyanin: A Phycobiliprotein from Spirulina with Metabolic Syndrome and Oxidative Stress Effects. J Med Food. 2024 Sep;27(9):807-813.

[10] Citi V, et al. Nutraceutical Features of the Phycobiliprotein C-Phycocyanin: Evidence from Arthrospira platensis (Spirulina). Nutrients. 2024 Jun 3;16(11):1752.

Authorized health claims

• Vitamin C, vitamin E, selenium and zinc help protect cells against oxidative stress.
• Vitamin C helps regenerate the reduced form of vitamin E.
• Ginger has significant antioxidant properties.
• Spirulina helps the body protect itself against the consequences of oxidative stress.
• Green tea is rich in polyphenols, catechins and antioxidants that help protect you against cell-damaging radicals.
• Feverfew (Chrysanthemum parthenium), milk thistle (Silybum marianum) and verbena (Verbena officinalis) can protect cells and tissues from oxidative damage.
• Chrysanthellum americanum combats the formation of free radicals.
• Lemon balm (Melissa officinalis), black elder (Sambucus nigra), gingko biloba and chamomile (Matricaria recutita) contain natural antioxidants that help protect against free radicals.
• Ginseng (Panax spp) has antioxidant properties, helps reduce the negative impact of stress, and helps protect the nervous system against damage caused by free radicals.