Oxodative stress

Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. They can be beneficial or harmful.

Oxidative stress can increase as one ages.
Oxidative stress can trigger a number of human diseases.
Oxidative stress hurts telomere length.
Oxidative stress can cause thymic atrophy.
Mitochondrial, or any oxidative stress may cause cognitive decline.

To minimize oxidative stress:

note that Acai berries are no better than applesauce
eat beet leaves
Eat blueberries (see above)

Blueberries may work via stilbenes.

Broccoli spouts shown by Twelve healthy subjects (6 males and 6 females) who consumed fresh broccoli sprouts (100 g/day)
Vitamin C (best from diet)
Calorie restriction
A robust, functional circadian rhythm.

Consume cocoa - best ultra dark, or just use cocoa powder

Curcumin, a yellow coloring agent extracted from turmeric, shows strong anti-oxidative and anti-inflammatory activities when used as a remedy for the prevention and treatment of chronic diseases.

Curcumin vs. oxidative stress in mouse mitochondria.

Curcumin alleviates oxidative stress via heat shock proteins in heat-stressed quails.

Turmeric and curcumin appear to be beneficial in preventing diabetes-induced oxidative stress in rats despite unaltered hyperglycemic status.

Curcumin vs. oxidative stress due to iron overload.

curcumin vs. oxidative stress → less chronic inflammation
curry (culinary intake) may not be sufficient

Vitamin E (do not supplement)

exercise, more, more

less so for seniors (?)

see the Exercise post

consume fish oil

Glutathione is a major antioxidant that can help prevent oxidative stress through the removal of reactive oxygen species (ROS). Exogenous administration of glutathione is able to protect cells against oxidative stress-induced mitochondria-mediated apoptosis. Glycine and N-acetylcysteine (GlyNAC) supplementation in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, insulin resistance, endothelial dysfunction, genotoxicity, muscle strength, and cognition. Sulforaphane can also boost glutathione. The best source of sulforaphane is broccoli sprouts.

Adequate sleep and sulforaphane→ increased glutathione → less oxidative stress.

Exercise with boost glutathione level.

Curcumin may boost glutathione level.
gotu kola (Centella asiatica)
gynostemma (Gynostemma pentaphyllum)

consume green tea

a Mediterranean Diet
Use melatonin if one is middle aged or older.
oats via avenanthramides and phenolic acids

A plant-based diet supplies antioxidants that, unlike pills, work! Epidemiological studies have established a positive correlation between the intake of fruits and vegetables and prevention of diseases thought to be caused by oxidative damage.

Eat spinach and other dark leafy greens.
Eat sprouted beans, seeds, and grains, especially after temperature stress.

A quality plant-based diet features polyphenols, Polyphenols overtake dietary vitamin C and vitamin E for disease prevention.

Flavonoids are also polyphenols.
Polyphenols are best preserved by steaming or microwaving colorful veggies
Polyphenols mop up damaging free radicals (better than pills)
Polyphenols act via activation of the Nrf2 transcription factor.

Lots of phytochemicals do this.

Eat lentils. Eat vitexin - found in fenugreek and mung beans.

Rosemary for less oxidative stress from a high-fat diet.

strawberries

By virtue of its lipophilic nature and low molecular weight, sulforaphane displays significantly higher bioavailability than the polyphenol-based dietary supplements that also activate Nrf2. Nrf2 activation induces cytoprotective genes such as those playing key roles in cellular defense mechanisms including redox status and detoxification.

Broccoli sprouts are the richest source of sulforaphane.
treat thyroid problems
avoid:
arsenic, more

taurine to the rescue?

a high-sugar diet

cocaine

a high-fat (fast food) diet
prolonged exposure to cell phone energy?

obesity, more

fish oil to the rescue?

too much polyunsaturated fat

even "fresh" vegetable oil has a significant oxidized fraction

or saturated fat, more, more, more

a little bit of oxidative stress (hormesis) is a good thing, especially in the mitochondria