Basics of Free Radicals and Oxidative Stress

October 20, 2019

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Nathan Waters - Total Health Performance

Free Radicals and Oxidative Stress

A free radical is an atom with an unpaired electron floating around. They are formed every time we produce energy. They float around and try to bond to other molecules in healthy cells. When they do this, they release energy that can damage surrounding tissues, organs, joints, damage DNA and RNA strands, and damage the skin. This process is called oxidation.

Free radicals destroy neurons and synapses. They would rather bond with fat cells and as the brain and nerve cells are made up of a lot of fat, particularly the cell membrane which is the most important part of the cell, they can destroy a lot of brain and nerve tissue through oxidation.

Oxidation is basically the same thing as rusting. It’s what you see when you cut an apple in half and watch it turn brown, or like a piece of metal left out in the weather and it rusts. This is basically what happens when free radicals attack our tissues.

To control this, we have antioxidants that help protect us against the negative effects of free radicals. Our body produces antioxidants naturally and we also get them from food and supplements.

Free radicals also promote inflammation.

Some things that increase oxidative stress and increase mitochondrial aging include:

• Insulin and high glucose environments generate free radicals and promote oxidative stress. 
• Chronic stress – leads to the over production of free radicals, weakens your immune system, and lowers your insulin sensitivity, among other things. (This is why the meditation, breathe work, grateful log type stuff above is important to implement)
• Sleep deprivation and circadian mismatches promote all disease. If your body’s biological clocks are misaligned with its circadian rhythms, then you’ll cause more cellular stress and predispose yourself to all types of dysfunctions.
• Environmental toxins – pesticides, heavy metals, plastics, cleaning products, personal care products can all increase oxidative stress
• Processed food and overcooked food – increase the amount of free radicals in it

Fasting can help reduce the free radical and oxidative stress load. It is also beneficial for mitochondrial function due to this.

Fish oil, alpha lipoic acid, glutathione, CoQ10, Vitamin E and C, can decrease free radicals and oxidative stress.

So, free radicals will always be produced. You just don’t want too many of them going out of controlling, causing damage

References:

The Better Brain Book – Dr Perlmutter

https://www.drperlmutter.com/oxidative-stress-action-free-radicals/

Metabolic Autophagy - Siim Land

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Intermittent Fasting

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Optimal Levels of Vitamin C Can Help Insulin Sensitivity and Lower Inflammation

Optimal Levels of Vitamin C Can Help Insulin Sensitivity and Lower Inflammation

September 16, 2017

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Nathan Waters - Total Health Performance

Vitamin C is a nutrient that is commonly used by many people but the far reaching benefits aren't fully understood. Most take it to reduce the chances of getting the flu and that is all they really think of it as. Also when taking vitamin C, generally the dosages used are far too small for most individuals to see any noticeable improvements in their health.

Personally, I take 10 g per day on average. Now this does change throughout the year. I may take more or less depending on what I am doing with my training and how much work I have on. When training twice a day or when I have a lot of work on I will take a minimum of 10 g per day. This helps support my immune system and I feel it helps control my cortisol levels as well.

When I do take large doses of vitamin C I tend to get leaner. Now that could be from a few different mechanisms. I think it comes from controlling cortisol levels, lowering inflammation and oxidative stress, and also improving insulin sensitivity. Whatever it is I believe there are many benefits to having optimal levels of vitamin C. 

Dr Michael Jurgelewicz, DC, DACBN, DCBCN, CNS just posted an update of a study that showed people who have insulin resistance, are obese, or smoke, tend to have low vitamin C status. He also makes a great point about individuals with chronic conditions having increased nutrient demands. I think this is very often overlooked. I like to find out what I am deficient in and replenish that, not just take a host of supplements for no reason and just guess what I may need. On top of this I want to know why I am deficient in that nutrient. What is causing this deficiency?

"Individuals with chronic conditions typically have increased nutrient demands than those of healthy people. These are considered conditionally essential nutrients. There is either a disruption in metabolic processes, underlying inflammation, oxidative stress, or an inability to meet the metabolic demands with the current nutrient reserves.

In a study published five days ago in Nutrients, researchers demonstrated that patients who are prediabetic, have type II diabetes, or smoke have lower plasma vitamin C levels.

This makes sense since insulin resistance is associated with chronic low grade inflammation; thus, there will be increased vitamin C requirements to mitigate oxidative stress. There are other factors that may contribute to this as well, such as vitamin C excretion in those with microalbuminuria or competition for glucose and vitamin C into the cells.

....The level of nutrient intake that maintains the best possible health is highly variable from person to person. Lifestyle choices and environmental exposures filtered through genetic predisposition are fundamental factors in the expression of disease and a successful treatment approach must include investigation into these factors."

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insulin

diabetes

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