Every day our bodies are exposed to an invisible battle - the battle between free radicals and antioxidants. But what exactly are free radicals and why is there so much talk about their potentially harmful effects? Scientific findings show that although these highly reactive molecules can cause damage, they also fulfill essential functions in our organism.
What are free radicals?
Free radicals are unstable molecules that have at least one unpaired electron. Because of this instability, they tend to steal electrons from other molecules - a process that can attack and destroy cell structures. This phenomenon is known as oxidative stress and can be linked to premature skin ageing, inflammation and various chronic diseases such as arteriosclerosis, cardiovascular disease and even cancer.
Where do free radicals come from?
Free radicals are produced both by the body's own processes and by external influences:
The body's own (endogenous) sources:
- Cellular respiration: In the mitochondria - the «power plants» of our cells - free radicals are formed as by-products of energy production.
- Immune defenseOur immune system uses free radicals specifically to fight harmful bacteria and viruses.
External (exogenous) factors:
- Environmental pollution & UV radiationPollutants in the air and intense sunlight promote the formation of free radicals.
- Smoking & AlcoholToxic substances in tobacco and alcohol significantly increase oxidative stress.
- Poor nutritionHighly processed foods and a lack of essential nutrients favor free radicals.
- Chronic stress & lack of sleepPermanent stress and insufficient recovery increase the development of oxidative processes.
Free radicals - danger or necessity?
While an excess of free radicals can be harmful, they are not fundamentally negative. In controlled quantities, they are involved in important biological processes, such as cell communication or immune defense. It is only when the balance between free radicals and the body's protective mechanisms is disturbed that there is a risk of health consequences.
Consequences of an excess of free radicals:
- Cell damageFree radicals can attack cell membranes, proteins and enzymes.
- DNA damageMutations in genetic material can increase the risk of cancer.
- Increased susceptibility to illnessOxidative stress is associated with diabetes, cardiovascular disease and neurodegenerative diseases such as Alzheimer's.
- Faster ageingCell damage contributes to skin ageing and age-related diseases.
How can we protect ourselves? The power of antioxidants
Antioxidants are the natural antagonists of free radicals. They can neutralize unstable molecules by providing them with an electron - without becoming unstable themselves. This stops the chain reaction of cell damage.
Important antioxidants:
- VitaminsVitamin C (e.g. in citrus fruits) and vitamin E (e.g. in nuts)
- Minerals & trace elementsSelenium, zinc, copper, manganese
- Secondary plant substancesPolyphenols, flavonoids, carotenoids (e.g. in berries, green tea and carrots)
- EnzymesSuperoxide dismutase (SOD), catalase and glutathione peroxidase
How can you maintain your balance?
A healthy lifestyle can help to maintain the balance between free radicals and antioxidants:
- NutritionFresh fruit, vegetables, nuts and seeds provide important antioxidants.
- MovementRegular physical activity strengthens cell protection.
- Stress managementMeditation, yoga and conscious relaxation reduce oxidative stress.
- Sufficient sleepRegeneration processes during sleep are essential for cell health.
Conclusion:
Free radicals are not bad per se - they are a natural part of our metabolism. However, an excess can cause health problems. With a balanced diet, a healthy lifestyle and the targeted intake of antioxidants, we can counteract oxidative stress and protect our cells in the long term. So the secret is not to completely avoid free radicals, but to find the right balance!
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. As a member of the Swiss Anti-Aging Society (SSAAMP), he has been working for many years on the Influence of bioidentical hormones on a woman's cycle and the question: What bioidentical hormone therapy helps with? He is a member of the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.