Oxygen introduced into the body through respiration is utilized for various essential basic metabolism of the body, and at the same time, it generates reactive oxygen species, which is an extra oxygen. The properly generated reactive oxygen species has a strong sterilization effect to protect the human body from various viruses and pathogens. However, if it is excessively generated, it attacks and transforms normal cells and at the same time weakens the immune function, leading to various adult diseases. and chronic diseases as a major cause.
In addition, oxidative stress caused by an increase in the concentration of reactive oxygen species increases the amount of harmful substances that cause cancer and causes cell mutations, which increases the risk of cancer. And the oxidative stress caused by reactive oxygen species accelerates the aging of cells and acts as the main culprit for accelerating aging. In fact, it is reported that more than 90% of various diseases such as various adult diseases and cancer are related to reactive oxygen species, and it is also pointed out as the biggest cause of premature aging.
In order to prevent the unrestricted increase of these reactive oxygen species, it can be said that antioxidant action to prevent cell oxidation is very important. If you continue to take various lifestyle habits along with a steady intake of powerful antioxidants and enzymes, it will be effective in neutralizing the excessively generated reactive oxygen species, as well as helping to prevent various related diseases caused by oxidative stress. . Now let’s take a closer look at various information that can help reduce reactive oxygen species.
How to reduce reactive oxygen species
1. Consistent intake of antioxidant-rich foods
In order to protect the human body from reactive oxygen species, it is important to consume a variety of foods recognized as excellent antioxidants, such as green leafy vegetables, berries, nuts, and vegetable oils. Spinach and kale, cabbage, lettuce, radish, beetroot, broccoli, asparagus, strawberry, melon, kiwi, tomato, apple, red pepper, garlic, onion, orange, tangerine, grape, plum, blueberry, raspberry, cherry, peanut, almond , sunflower seeds, and green tea are among the foods with excellent antioxidant effects.
Each of these foods contains a large amount of antioxidant enzymes such as SOD along with excellent antioxidants such as beta-carotene, anthocyanins, catechins, vitamins A, C, E, selenium, and zinc, so that cells are destroyed by reactive oxygen species. It is known to be effective in preventing and preventing various diseases. In particular, SOD produced in our body is an antioxidant enzyme that has the best action to remove reactive oxygen species. After the age of 40, the ability of these SODs to remove reactive oxygen species decreases. To compensate for this, it is very important to eat foods with a high content of antioxidants.
2. Control food intake
In addition to the intake of various antioxidants mentioned above, it is also important to control the amount of food intake. If you eat an excessive amount of food, the production of reactive oxygen species due to an increase in metabolism increases, so it is important to control the amount of food you eat and implement a habit of giving news. In addition, reducing excessive intake of processed foods along with such food amount control is also an important management habit in preventing excessive generation of reactive oxygen species.
3. Controlling alcohol consumption and quitting smoking
In order to suppress reactive oxygen species, it is also important to avoid excessive drinking and to control the amount of alcohol consumed. When you drink alcohol, acetaldehyde is produced during the process of decomposing alcohol. This acetaldehyde not only damages cells but is also known to be the main cause of reactive oxygen species generation. Therefore, it is necessary to improve the habit of controlling the amount of alcohol consumed. In addition, smoking is also a major trigger for excessive generation of reactive oxygen species, so it is important to try to quit smoking. In addition, prolonged exposure to chemicals, ultraviolet rays, and harmful environments is also a cause of excessive reactive oxygen species production, so it is important to maintain a habit to minimize exposure to these environmental factors.
4. Moderate aerobic exercise
In order to protect the body from reactive oxygen species, it is also important to do regular aerobic exercise. In particular, such moderate exercise not only promotes the production of antioxidant enzymes, but also appropriately relieves stress, which is another cause of excessive production of reactive oxygen species, so it is an important management habit that should be continuously implemented.
However, intense exercise that is not suitable for one’s body puts a strain on the muscles and at the same time causes a rapid increase in the amount of oxygen in the body, generating excessive reactive oxygen species. Therefore, it is important to exercise at the right amount of intensity and at the right time for your body. And after exercise, stretching to help the muscles recover and taking a break for a certain period of time is also an important preventive measure to prevent reactive oxygen species production.