Introduction
Cells need to create energy. Cells can do this a few key ways. They can combine oxygen and glucose (a key sugar for fuel), they can use ketone bodies or they can burn fats. ‘Burning’ glucose is the most common way; whilst this is a very abundant form of energy, it involves a chemical reaction which leaves a bit of damage around. The body can generally clean this up, however if the cleaning up of this damage is not great, cells can be harmed over the long term. This is called oxidative damage.
No doubt, this topic is a bit nerdy. However, some readers are keen to dive a little deeper into how their body ages and how cells keep themselves healthy over the long term. Here we will run through the basics as a starting point for other topics.
What is oxidation and reduction?
In chemistry, oxidation is the loss of an electron, reduction is the gain of an electron and these reduction-oxidation reactions, or Redox reactions, are key to the creation of energy from glucose and oxygen. This happens every day in our cells.
In this process of redox reactions for cell processes, free radicals can be formed which are unstable molecules due to their electrons flying around. A free radical containing oxygen is called a Reactive Oxygen Species. Both free radicals and reactive oxygen species can damage cells.
This total stress is called oxidative stress and is linked to neurodegenerative disorders, diseases of ageing and cancer. Basically, cells get overwhelmed if there are too many reactive oxygen species near their DNA and they die off.
Redox balance is another term being used for oxidative stress.
How does the body manage oxidative damage?
The term ‘oxidative stress’ is used to describe an imbalance between Reactive Oxygen Species and the body’s ability to counteract the intermediates and repair any damage they cause.
The body manages Reactive Oxygen Species by having a constant supply of its own antioxidants. These are needed to protect cells, DNA, proteins and the like. Glutathione is an example. Vitamin C as well.
Can we measure oxidative stress?
Oxidative stress will present in the tests in a number of ways. Inflammatory markers such as ferritin, CRP, monocytes, albumin to globulin ratio, Zinc to copper ratio etc. will give some clues. Low zinc, for example, is a sign of oxidative damage. Oxidative damage is not routinely measured in primary care.
Genetically, some people are more susceptible to oxidative damage and so a doctor might order some tests if this is suspected.
Where does oxidative stress come from?
The body is constantly using oxygen to create energy for cellular processes; this is one major cause of oxidative stress. Another is the immune system; when triggered, it generates oxidative stress as a part of doing its job and fighting unwanted invaders. To protect nearby cells, the immune system also deploys a lot of antioxidants.
How does oxidative stress damage us?
Excess oxidative stress can damage DNA in our cells. Often, this results in the cell dying as it is no longer able to carry on. Oxidative stress will also lead to generalised immune activation and inflammation. Oxidative stress also causes telomeres to shorten; which means that cells age quicker.
You can read more about telomeres using the link at the end of this article.
Oxidative stress and ageing
Oxidative stress is linked to ageing itself and multiple diseases of ageing. One pathway is that it damages mitochondria, which results in less energy and cellular cleanup. This predisposes to losing cell function and volume as damaged cells do not reproduce as well. This is thought to play a role in neurodegenerative diseases like multiple sclerosis, Alzheimer’s disease and autism.
In general, the more DNA damage a cell takes on, the less ability it has to recover, to function and reproduce. This means that there are less of these cells and they do not function as well. This is how ageing is thought to work.
How do we manage oxidative stress?
A diet rich in antioxidants, typically from plants, is recommended. Minimising inflammation in the body by getting good sleep and nutrition will also help lower the oxidative burden. Sometimes additional antioxidants such as glutathione and Vitamin C might be used. Enhancing the body’s ability to cope with the stress of oxidative damage by ensuring good cellular nutrition, such as NAD+ in the mitochondria and glutathione for the liver, are sometimes employed.
Summary
- Ensure your nutrition is adequate
- Aim for a vegetable and plant based diet
- Exercise regularly
- Get good sleep
- Enhance the ability of your cells to cope with oxidative stress and withstand toxic damage
You can read about relevant health topics by clicking the articles below:
- NAD boosters
- Methylation
- Mitochondrial function and aging
- Anti-aging and telomeres
References
Barnes RP, Fouquerel E, Opresko PL. The impact of oxidative DNA damage and stress on telomere homeostasis. Mech Ageing Dev. 2019;177:37-45. doi:10.1016/j.mad.2018.03.013
Bratic A, Larsson NG. The role of mitochondria in aging. J Clin Invest. 2013;123(3):951-957. doi:10.1172/JCI64125
