Vitamins A and C are two types of antioxidants that may help combat free radicals, which are atoms missing an electron that can have adverse effects on your body. According to a 2003 study in Toxicology Journal, exercise can induce oxidative stress, which causes the body to be out of balance with less antioxidants available to fight free radicals. Oxidative stress has been linked to various diseases such as cancer and diabetes.
Defining Free Radicals
According to Merriam-Webster dictionary, "a free radical is a reactive atom or group of atoms that has one or more unpaired electrons." Free radicals seek out electrons from other molecules so they can remain neutrally charged. Unfortunately, when free radicals bump into healthy molecules in the body, they steal electrons causing damage and mutation to the healthy molecules. A domino effect is created where newly damaged molecules continue on a destructive path to seek out electrons so they, too, can remain neutral.
Cellular Deterioration
Free radicals cause cellular deterioration. They are produced in the body by a variety of things, including smoking, pollution, radiation, certain drugs, alcohol consumption, and even exercise. In the book "Physiology of Exercise and Healthy Aging," authors Albert Taylor and Michael Johnson discuss how free radicals are associated with cancer, heart disease, diabetes, and premature aging.
Exercise And Free Radicals
When exercising, the body is in an elevated aerobic metabolic state that increases the production of free radicals, according to Priscilla Clarkson of the University of Massachusetts in Amherst. That happens because the two primary fuel sources in the body, carbohydrates and fats, convert into energy through a process called oxidation. During oxidation, not all oxygen atoms bind with hydrogen, thus ending up as free radicals. Oxidation also is the reason why metal rusts and cut apples turn brown. Normally, the body wants to stay in an oxidative balance, with equal numbers of free radicals and antioxidants, which are free-radical inhibitors.
Oxidative Stress
When antioxidants are at a level lower than normal, the body is in a state of oxidative stress. According to Simon Melov of the Buck Institute, prolonged oxidative stress could lead to numerous problems such as cellular death, hormonal problems, inflammation, protein alterations, and mitochondrial dysfunction. Weekend warriors are more susceptible to oxidative stress than those who exercise on a regular basis, according to Clarkson. Acute, sporadic exercise can cause more oxidative damage than in a trained body. Regular exercise in the long run can enhance antioxidants' ability to fight free-radical damage.
Antioxidants
Antioxidants help repair muscle damage after exercise and also help remove free radicals. The most important antioxidants are vitamins A, C, and E. According to a study published in the journal "Free Radical Biology and Medicine," the body also produces three antioxidant substances: glutathione, catalase and superoxide dismutase. Additionally, selenium and coenzyme Q10 also may help reduce free radicals.
What You Can Do
Eat a well balanced diet that includes at least five servings of fruits and vegetables per day, healthy fats, fish, and whole grains. In 2007, a British study concluded that organic fruits and vegetables contain 40 percent more antioxidants than conventional varieties. Try to get antioxidants from fresh food sources and limit the use of supplements. Don't be a weekend warrior -- adopt a regular program of moderate exercise. Reduce stress levels, don't smoke, limit alcohol consumption, and try to avoid exposure to pollution.
References
- "Toxicology"; Oxidative Stress, exercise, and antioxidant supplementation; Urso M.L., Clarkson P.M.; July 2003
- "PLoS ONE"; Resistance Exercise Reverses Aging in Human Skeletal Muscle; Melov, Simon et al; February 2007
- "Critical Reviews in Food Science and Nutrition"; Antioxidants and Physical Performance; Clarkson, Priscilla; 1995
- "Physiology of Exercise and Healthy Aging"; Taylor, Albert and Johnson, Michel; 2008
- "Free Radical Biology and Medicine"; Importance of Se-glutathione peroxidase, catalase, and Cu/Zn-SOD for cell survival against oxidative stress; Michiels C. et al; September 1994
- "The Guardian:" Organic Food is Healthier; 2007
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