Antioxidants: Town protection

Antioxidants: Town protection

Chapter 1: Free radicals and oxidative stress – molecular antagonists of youth

To understand the role of antioxidants in a slowdown in aging, it is necessary to first realize the nature of their antagonist – free radicals and, as a result, oxidative stress.

• Free radicals: unstable molecular hooligans. Free radicals are molecules, atoms or ions, characterized by the presence of one or more non -fan electrons on the outer electronic shell. This configuration gives them high reactivity and the desire to gain stability, usually by taking an electron in other molecules. As a result of this “electronic theft” of the molecule, the victim itself turns into a free radical, launching a chain reaction. Examples of common free radicals include superoxide (O2 • -), hydroxyl radical (• OH) and peroxinitrite (ONOO -). The formation of free radicals is a natural by -product of many metabolic processes occurring in the body, including cellular respiration (energy production in mitochondria), immune protection (phagocytosis) and detoxification. However, when the production of free radicals exceeds the body’s ability to neutralize them, an oxidative stress occurs.

• Sources of free radicals: from the internal work of the body to external aggressors. In addition to natural metabolic processes, the formation of free radicals can be significantly strengthened by various external factors. These include:

  • Environmental pollution: Contaminated air containing ozone, solid particles and other toxins contributes to the formation of free radicals in the lungs and other tissues.
  • Smoking: Tobacco smoke contains thousands of chemicals, many of which are strong free radicals or contribute to their formation.
  • Ultraviolet radiation (UV): UV radiation from the sun damage DNA and other cellular components, stimulating the production of free radicals in the skin.
  • Radiation: Ionizing radiation, such as x -ray radiation, can directly split the water molecules in the cells, generating hydroxyl radicals.
  • Industrial Chemistry: The impact of certain chemicals used in industry and agriculture (for example, pesticides, herbicides) can lead to the formation of free radicals.
  • Inflammation: Chronic inflammation caused by infections, autoimmune diseases or injuries contributes to the formation of free radicals in the focus of inflammation.
  • Intensive physical activity: Although moderate physical activity is good for health, excessive and long training can temporarily increase the production of free radicals.
  • Inal meals: A diet rich in processed products, trans fats and refined sugar can contribute to oxidative stress.

• Oxidizing stress: when the balance is disturbed. Oxidative stress occurs when the balance between the production of free radicals and the ability of the body to neutralize them is disrupted in favor of free radicals. This leads to damage to the cell components, including DNA, lipids (fats) and proteins.

  • DNA damage: Free radicals can cause mutations in DNA, which increases the risk of cancer and other diseases. DNA damage can also lead to a violation of the cell cycle and apoptosis (programmable cell death).
  • Lipid oxidation (lipid oxidation): Free radicals can oxidize lipids in cell membranes, violating their structure and function. This can lead to a decrease in the permeability of membranes, impaired nutrient vehicles and the accumulation of toxic oxidation products. The oxidation of low density lipoproteins (LDL) plays a key role in the development of atherosclerosis.
  • Oxidation of proteins: Free radicals can oxidize amino acids in proteins, changing their structure and function. This can lead to a loss of enzymes activity, a violation of the structural integrity of proteins and the formation of units associated with neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

• Oxidizing stress and aging: a vicious circle. Oxidative stress is one of the key theories of aging. Damage to cells and tissues caused by free radicals accumulates over time, leading to a deterioration in the functions of organs and systems. This, in turn, contributes to a further increase in the formation of free radicals, creating a vicious circle. For example, damage to mitochondria under the influence of free radicals reduces their effectiveness in the production of energy and increases the leakage of electrons, which leads to even greater formation of free radicals.

• Oxidative stress and disease: a wide range of pathologies. Oxidative stress plays an important role in the development of a wide range of diseases, including:

  • Cardiovascular diseases: Atherosclerosis, hypertension, heart failure.
  • Neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease, lateral amyotrophic sclerosis (BAS).
  • Cancer: Various types of cancer, including lung cancer, breast cancer, colon cancer.
  • Diabetes: Insulin resistance, complications of diabetes.
  • Inflammatory diseases: Rheumatoid arthritis, inflammatory intestinal diseases.
  • Age macular degeneration: Loss of vision associated with damage to the retina.
  • Cataract: The clouding of the lens of the eye.
  • Chronic obstructive lung disease (COPD): Damage to the lungs caused by smoking and air pollution.

Chapter 2: Antioxidants – natural cell defenders

Antioxidants are molecules that can neutralize free radicals, preventing or reducing damage to cells and tissues caused by oxidative stress. They act, giving the electron to a free radical, thereby stabilizing it and interrupting the chain reaction. It is important to understand that antioxidants do not just “destroy” free radicals; They rather translate them into less harmful forms.

• Antioxidants action mechanisms: electronic subsidies and interruption of the chain. The main mechanism of action of most antioxidants is to return the electron to a free radical. This turns a free radical into a stable and less reactive molecule. At the same time, the antioxidant itself can turn into a less active radical, but it is usually quickly restored by other antioxidants or enzyme systems. Some antioxidants act without giving electrons directly, but by helating (binding) metals, such as iron and copper, which can catalyze the formation of free radicals. Other antioxidants act as cofactors of enzymes involved in antioxidant protection.

• Classification of antioxidants: enzymatic and non -enzymatic. Antioxidants can be classified into enzymatic and non -enzymatic.

  • Enzymatic antioxidants: These antioxidants are enzymes that catalyze reactions that neutralize free radicals. The body produces them on its own.

    • Superoxidydadysmutaza (sod): SOD catalyzes the transformation of superoxide (O2 • -), one of the most common free radicals, into hydrogen peroxide (H2O2) and oxygen (O2). There are three main forms of SOD: SOD1 (copper-zink-sod) located in the cytosol; SOD2 (manganese-sod), located in mitochondria; and SOD3 (extracellular SOD), located in extracellular space.
    • Cataala: Catalase catalyzes the decomposition of hydrogen peroxide (H2O2) into water (H2O) and oxygen (O2). Catalase is especially important in peroxysomas, organelles, where a lot of hydrogen peroxide forms.
    • Glututioneperoxidase (GP): The GP catalyzes the restoration of hydrogen peroxide (H2O2) and other hydraoxides, using glutathione (GSH) as a reducing agent. Glutathioneperoxidase contain selenium in their active center.
    • GlututationReductase: Glutationreductase catalyzes the restoration of oxidized glutathione (GSSG) to restored glutathione (GSH), using Nadph as a reducing agent. Restored glutathione is necessary for the functioning of glutathionepexidase.
    • ThordoxinDuctase: Tioredoxynredustase catalyzes the restoration of thio -coper, small protein, which plays a role in antioxidant protection and regulation of cellular growth.

  • Non -enzymatic antioxidants: These antioxidants are not enzymes and should enter the body with food or in the form of additives.

    • Vitamin C (ascorbic acid): Vitamin C is a water -soluble antioxidant that neutralizes free radicals in the cytosol and extracellular fluid. He can also restore oxidized vitamin E. Vitamin C plays an important role in the synthesis of collagen and strengthen the immune system.
    • Vitamin E (Tokoferol): Vitamin E is a fat -soluble antioxidant that protects cell membranes from lipid peroxidation. There are eight different forms of vitamin E, the most active of which is alpha-tocopherol.
    • Carotenoids: Carotinoids are pigments contained in vegetables and fruits that have antioxidant properties. These include beta-carotene, alpha-carotene, lycopine, lutein and zeaxantin. Beta-carotene is the predecessor of Vitamin A. Luthein and Zeaxantin are important for the health of the eyes.
    • Polyphenols: Polyphenols are a large group of plant compounds with antioxidant properties. These include flavonoids, anthocyans, catechins, resveratrol and curcumin. Polyphenols are found in fruits, vegetables, tea, coffee and red wine.
    • Glutathione (GSH): Glutation is a tripeptide consisting of glutamic acid, cysteine ​​and glycine. It is an important antioxidant that is involved in detoxification and protection of cells from oxidative stress. Glutation is also a cofacor of glutathionepexidase.
    • Coenzim Q10 (Uthihinone): Coenzym Q10 is a fat -soluble compound that plays an important role in the production of energy in mitochondria. It is also a powerful antioxidant that protects lipids and proteins from oxidation.

• Synergy of antioxidants: Cooperation for maximum protection. It is important to understand that antioxidants act synergically, that is, their joint action is stronger than the action of each antioxidant separately. For example, vitamin C can restore oxidized vitamin E, and glutathione can restore oxidized vitamin C. This synergy emphasizes the importance of using a diverse diet rich in various antioxidants.

• Sources of antioxidants in nutrition: from berries to spices. Obtaining a sufficient number of antioxidants with food is a key factor for maintaining health and slowing down aging.

  • Fruits and vegetables: Fruits and vegetables are excellent sources of vitamins, minerals and antioxidants. Berries (blueberries, raspberries, strawberries), citrus fruits (oranges, grapefruits, lemons), dark green leafy vegetables (spinach, cabbage), cruciferous vegetables (broccoli, colored cabbage, Brussels cabbage), tomatoes and peppers are especially rich in antioxidants.
  • Nuts and seeds: Nuts and seeds are good sources of vitamin E, selenium and other antioxidants. Almonds, walnuts, sunflower seeds and flax seeds are especially useful.
  • Whole grains: Whole grains contain vitamin E, selenium and other antioxidants, as well as fiber, which contributes to the health of the intestine.
  • Tea: Green tea, black tea and white tea contain polyphenols, such as catechins that have powerful antioxidant properties.
  • Coffee: Coffee contains chlorogenic acid, which is a powerful antioxidant.
  • Chocolate: Dark chocolate (with a cocoa content of at least 70%) contains flavonoids that have antioxidant properties.
  • Spices: Many spices, such as turmeric, ginger, cinnamon and clove, contain antioxidants.

Chapter 3: The role of antioxidants in the prevention of age -related changes and diseases

Antioxidants play an important role in the prevention of age -related changes and diseases associated with oxidative stress. Their ability to neutralize free radicals and protect the cells from damage contributes to maintaining health and prolonging life.

• Antioxidants and heart health: protection against atherosclerosis. LDL oxidation is a key factor in the development of atherosclerosis. Antioxidants, such as vitamin E, vitamin C and polyphenols, can protect the LDL from oxidation, thereby reducing the risk of the formation of atherosclerotic plaques. They can also improve the function of the endothelium (internal lining of blood vessels) and reduce inflammation, which also contributes to the health of the heart. Studies have shown that diets rich in antioxidants are associated with a decrease in the risk of cardiovascular diseases, such as myocardial infarction and stroke.

• Antioxidants and brain health: Protection from neurodegeneration. The brain is especially vulnerable to oxidative stress due to high oxygen consumption and a large amount of polyunsaturated fatty acids in cell membranes. Oxidative stress plays an important role in the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Antioxidants, such as vitamin E, vitamin C, polyphenols and coenzyme Q10, can protect neurons from damage caused by free radicals, and improve cognitive functions. Studies have shown that diets rich in antioxidants are associated with a decrease in the risk of dementia and improving memory and attention.

• Antioxidants and cancer prevention: DNA protection. DNA damage to free radicals is one of the main factors contributing to the development of cancer. Antioxidants can protect DNA from damage and prevent the formation of cancer cells. Some antioxidants, such as carotenoids and polyphenols, can also suppress the growth and spread of cancer cells. Studies have shown that diets rich in antioxidants are associated with a decrease in the risk of developing various types of cancer, including lung cancer, breast cancer, colon cancer and prostate cancer.

• Antioxidants and eye health: protection against age -related macular degeneration and cataracts. Eyes are constantly exposed to light and oxygen, which contributes to the formation of free radicals. Oxidative stress plays an important role in the development of age -related macular degeneration (VMD) and cataracts. Antioxidants, such as lutein, zeaxantin, vitamin C and vitamin E, can protect the retina and lens of the eye from damage caused by free radicals, and reduce the risk of the development of the Emergencies and cataracts.

• Antioxidants and the immune system: strengthening the body’s defenses. Oxidative stress can weaken the immune system, making the body more susceptible to infections. Antioxidants, such as vitamin C, vitamin E and glutathione, play an important role in maintaining the health of the immune system. They can enhance the activity of immune cells, such as lymphocytes and macrophages, and protect them from damage caused by free radicals.

• Antioxidants and skin health: protection against aging and damage. The skin is constantly exposed to external factors, such as ultraviolet radiation and environmental pollution, which contribute to the formation of free radicals. Oxidative stress plays an important role in the aging of the skin, causing wrinkles, loss of elasticity and age spots. Antioxidants, such as vitamin C, vitamin E, carotenoids and polyphenols, can protect the skin from damage caused by free radicals, and slow down the aging process. They can also improve skin hydration, stimulate collagen synthesis and protect from sunburn.

• Antioxidants and physical activity: support for recovery and decrease in inflammation. Intensive physical activity can temporarily increase the formation of free radicals in the body. Antioxidants can help reduce oxidative stress caused by physical activity, and contribute to muscle restoration. They can also reduce inflammation caused by training and improve sports results. However, it is important not to take excessive doses of antioxidants, as this may prevent the body’s adaptation to physical activity.

Chapter 4: Antioxidants in addition: when and how to accept

Although obtaining antioxidants with food is a preferred way, in some cases it can be useful to take supplements with antioxidants. However, it is important to observe caution and consult a doctor before taking additives.

• Indications for receiving additives with antioxidants. Antioxidants can be useful in the following cases:

  • Insufficient consumption of antioxidants with food: If your diet does not contain enough fruits, vegetables and other products rich in antioxidants, the intake of additives can help to make up for the deficit.
  • Age changes: With age, the body’s ability to produce and use antioxidants is reduced, so taking additives can help maintain antioxidant protection.
  • Chronic diseases: In some chronic diseases, such as cardiovascular diseases, neurodegenerative diseases and cancer, oxidative stress plays an important role, therefore, taking additives with antioxidants can be useful.
  • The impact of harmful environmental factors: If you are exposed to pollutants, tobacco smoke or ultraviolet radiation, taking additives with antioxidants can help protect your body from damage.
  • Intensive physical activity: If you are engaged in intense physical exertion, taking additives with antioxidants can help reduce oxidative stress and promote muscle restoration.

• Recommendations for choosing additives with antioxidants. When choosing additives with antioxidants, the following factors should be taken into account:

  • Product quality: Choose additives from reliable manufacturers that test products for cleanliness and efficiency.
  • Composition: Pay attention to the composition of the additive and make sure that it contains antioxidants that you need.
  • Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the recommended dose, as this can lead to side effects.
  • Output form: Choose the form of release, which is most convenient for you (tablets, capsules, powder, liquid).

• Possible side effects and interactions. Although antioxidants are generally safe, in some cases they can cause side effects.

  • Vitamin C: At high doses, vitamin C can cause stomach disorder, diarrhea and the formation of kidney stones.
  • Vitamin E: With high doses, vitamin E can increase the risk of bleeding.
  • Beta-carotene: In smokers, high doses of beta-carotene can increase the risk of lung cancer.
  • Interactions with drugs: Antioxidants can interact with some drugs such as anticoagulants and chemotherapeutic drugs.

• The importance of consulting a doctor. Before taking additives with antioxidants, be sure to consult a doctor. The doctor can evaluate your health status, determine whether you need additives, and recommend a suitable dosage and release form.

Chapter 5: Strategies for increasing the antioxidant protection of the body

An increase in antioxidant protection of the body is an integrated approach that includes proper nutrition, a healthy lifestyle and, if necessary, taking additives.

• A balanced diet rich in antioxidants. The basis of antioxidant protection is a balanced diet rich in fruits, vegetables, nuts, seeds and whole grains. Try to use a variety of products to get a wide range of antioxidants. Include in your diet products of bright colors, such as berries, citrus fruits, dark green leafy vegetables and tomatoes.

• Limiting the effects of free radicals. In addition to increasing the consumption of antioxidants, it is also important to limit the effect of factors that contribute to the formation of free radicals.

  • Refusal of smoking: Smoking is one of the most powerful factors that contribute to the formation of free radicals.
  • Avoiding environmental pollution: Try to avoid polluted places and use protection products (for example, a mask) if necessary.
  • Ultraviolet radiation restriction: Use sunscreen and wear protective clothes when staying in the sun.
  • Moderate alcohol consumption: Excessive alcohol consumption can lead to the formation of free radicals.
  • Avoiding processed products and trans fats: Processed products and trans fats can contribute to oxidative stress.

• A healthy lifestyle. A healthy lifestyle also plays an important role in the antioxidant protection of the body.

  • Regular physical activity: Moderate physical activity contributes to the formation of antioxidant enzymes.
  • Sufficient sleep: The lack of sleep can lead to an increase in oxidative stress.
  • Stress management: Chronic stress can contribute to the formation of free radicals. Use relaxation methods such as meditation, yoga or nature walks.

• Support for mitochondria function. Mitochondria play a key role in energy production and are the main source of free radicals. Maintaining the function of mitochondria is important for antioxidant protection of the body.

  • Coenzim q10: Coenzym Q10 plays an important role in the production of energy in mitochondria and is a powerful antioxidant.
  • Alpha-lipoic acid: Alpha-lipoic acid is an antioxidant that can improve the function of mitochondria.
  • Regular physical activity: Physical activity contributes to an increase in the quantity and improve the function of mitochondria.

• Stimulation of endogenous antioxidant protection. The body has its own antioxidant protection system, which can be stimulated.

  • Sulforafan: A sulforafan contained in broccoli and other cruciferous vegetables stimulates the production of antioxidant enzymes.
  • Curcumin: Curcumin contained in turmeric stimulates the production of antioxidant enzymes.
  • Calorie restriction: The restriction of calories (under the control of a doctor) can stimulate the production of antioxidant enzymes and renew life.

• Personalized approach. The approach to increasing antioxidant protection should be personalized, given the individual characteristics of the body, lifestyle and health status. Consult a doctor or nutritionist to develop an optimal strategy for you.

Chapter 6: Prospects for research of antioxidants and aging

Studies of antioxidants and their roles in aging continue and open up new prospects for developing strategies for extending life and improving health.

• NRF2 target: Antioxidant protection master control. NRF2 (Nuclear Factor Erythroid 2-RELEET FACTOR 2) is a transcription factor that regulates the expression of genes encoding antioxidant enzymes and other protective proteins. Activation of NRF2 can increase the antioxidant protection of the body and protect the cells from damage caused by oxidative stress. Many plant compounds, such as sulforafan, turmeric and reveratrol, can activate NRF2.

• Mitochondrial antioxidant therapy. Mitochondria is a key source of free radicals and play an important role in aging. The development of methods of mitochondrial antioxidant therapy aimed at reducing oxidative stress in mitochondria and improving their function is a promising area of ​​research.

• Senolitics and haymaking: a new era in the fight against aging. Senolics are drugs that selectively destroy the aging (sensory) cells that accumulate with age and contribute to inflammation and damage to tissues. Senomorphs are preparations that change the function of coescent cells, reducing their harmful effects on the surrounding tissues. Many antioxidants have hay or haymaking properties.

• The role of intestinal microbiots in antioxidant protection. The intestinal microbiota plays an important role in maintaining health and can affect the antioxidant protection of the body. Some bacteria in the intestines can produce antioxidants, such as glutathione and vitamin K2. Maintaining a healthy intestinal microbiota with probiotics and prebiotics can help increase antioxidant protection.

• Epigenetic changes and antioxidants. Epigenetic changes are changes in genes expression that are not related to a change in the sequence of DNA. Oxidative stress can cause epigenetic changes that affect aging. Antioxidants can prevent or convert epigenetic changes caused by oxidative stress.

• Development of new antioxidants. Studies continue in the direction of the development of new antioxidants with higher efficiency and bioavailability. Particular attention is paid to the development of antioxidants that can penetrate through the hematoencephalic barrier and protect the brain from oxidative stress.

Antioxidants play an important role in protecting against aging and diseases associated with oxidative stress. Proper nutrition, a healthy lifestyle and, if necessary, taking additives with antioxidants can help maintain health and renew life. Further studies of antioxidants will open up new prospects for developing strategies for the fight against aging and improving the quality of life.