Oxidative stress forms in the body when there is an overabundance of free radicals and not enough antioxidants to counteract them. Antioxidants act to neutralize free radicals and prevent cellular damage. There are many causes of free radicals but one of them is intense exercise. Athletes need to consume more antioxidants to prevent oxidative stress and cellular damage.
Free radicals are the byproduct of natural body functions such as metabolizing food. However, free radicals also form due to environmental factors such as smoking, diets high in fried or processed foods, chemical exposure, pesticides, pollution, radiation, and excess alcohol consumption.
What is a free radical?
Free radicals are molecules that are missing an electron. These unstable molecules seek out healthy ones and steal an electron to stabilize themselves. This, in turn, makes the once health molecule unstable and turns it into a free radical. This once healthy molecule is now missing an electron and looking to steal one from a healthy molecule.
This chain of reaction is normal on a small scale. Like mentioned before, free radicals are naturally produced within the body. We are equipped with antioxidants that work as a supplier. They offer an electron to the free radical which prevents any disruptive chain of reaction.
However, if the body is not regularly receiving antioxidants through food there is a much higher chance of free radicals doing serious damage. Some of these more serious health problems include:
- Cancer
- Advanced Aging
- Autoimmune Disorders (Chronic inflammation, Psoriasis)
- Rheumatoid Arthritis
- Diabetes
- Cardiovascular Diseases (Stroke, Heart Disease, Arrhythmia)
- Nuerodegenerative Diseases (Dementia, Parkinson’s, Alzheimer’s)
It might make a little sense why cancer seems to have skyrocketed within the last few decades. It is very much associated with diets higher in processed foods, an increase in fried foods, an increase in chemical exposure from pesticides, household cleaners and also increased smog and general pollution. All of these external factors create free radicals within the body.
Exercise Creates Free Radicals
Well, there is another factor to add to the list of things that cause free radicals. Exercise. Sorry, but it’s true. Intense exercise such as sprinting, endurance training, heavy lifting or prolonged gym sessions increase the amount of oxidative stress within the body. Oxidative stress equals negatively charged free radicals looking to steal and unstabilize healthy molecules.
So why does this happen?
When you exercise your body quickly converts sugar and fat into energy. As mentioned earlier, free radicals are naturally created as a byproduct when the body converts food into energy. The same is true when the body needs to convert fat, sugar or carbohydrate storages into energy. The more intense the exercise the more quickly the body needs to produce energy to sustain itself.
The good news is that the body actually builds up a tolerance to this oxidative stress. This means that the more regularly that you train the better your body is at managing the oxidation which reduces the number of free radicals released.
Free Radicals and Breathing
A lot of this free radical endurance is related to your breathing. You’ll notice that the more regularly you exercise the more controlled your breathing is. A person new to running will be out of breath much faster than someone who runs regularly. This is because the more oxygen you take in the more your body works to break it down and utilize it. This breakdown creates free radicals as a byproduct of this process.
How controlled your breathing is during exercise is a great indication of cardiovascular conditioning but also how efficient your body is at managing oxygen. The better your body manages oxygen the less free radicals are produced.
Anyone who exercises infrequently or is new to exercising is more susceptible to free radicals. The best way to counteract this is to incorporate more foods high in antioxidants. Some examples of foods high in antioxidants include:
- Berries
- Spinach
- Artichoke
- Dark chocolate
- Kale
- Beets
- Cabbage
- Walnuts
- Pecans
This means that if you are beginning to exercise after taking some time off or are just starting out you should eat more antioxidant foods. There are supplements on the market but getting your nutrients from food is always more ideal.
Is It Worth It?
While the benefits of exercise drastically outweigh the risks it is absolutely something to be mindful of. Anyone new to exercising or increasing their intensity should try to limit free radical exposure in other areas. This includes eating less processed foods, eating less fried foods, reducing stress, limiting chemical exposure, and reducing the amount of time spent in highly polluted areas.
Of course, we can’t always control all of these factors and even if we did, life isn’t always ideal. Work on the areas that you can control like your eating and chemical exposure especially during the first few weeks of exercising. This will allow your body more time to build tolerance and learn how to adapt more quickly to physical demands.
