Free Radicals Trigger Autoimmunity

Free radicals related to excess calories, processed foods, and chemical pollutants are well known triggers of autoimmune disease and cancer. Learn how antioxidants help.

Oxidative stress is considered to be one of the major environmental triggers of autoimmune disease, cancer, aging, and inflammation. Oxidative stress refers to the oxidation or production of free radicals, for instance hydrogen or oxygen molecules that aren’t linked to other elements. In their free form, these molecules react with other molecules and contribute to oxidative stress. Oxidative stress, in turn, triggers and worsen symptoms in autoimmune disease. This knowledge is important to anyone with an autoimmune disorder for two reasons:

1. Most free radicals are produced by the body's natural metabolic functions.
2. We can alter our diets and use herbs and antioxidant supplements that reduce free radical production.

Production of Free Radicals

Most free radicals are produced by the natural process of metabolism, including digesting food and producing energy from food, and by the process of breathing and enriching blood and tissues with oxygen. Normally, the antioxidants in food, particularly from fresh fruits and vegetables, would eradicate free radicals. However, when diets contain an abundance of empty calories and a shortfall of antioxidant vitamins, such as copper, manganese, vitamin C, and selenium, free radicals and oxidative stress skyrocket. In his book UltraMetabolism, Dr. Mark Hyman compares this process to rusting.

Reducing Oxidative Stress

The following tips are recommended for reducing oxidative stress.

• Avoid overeating because surplus calories increase the metabolic process and contribute to excess cellular waste and free radical production.
• Avoid charbroiled foods because they contain polycyclic aromatic hydrocarbons that generate free radicals.
• Avoid excess sugar and refined carbohydrates because the digestion of these substances produces excess free radicals.
• Avoid excess alcohol because its metabolism results in excess cytokine and free radical production. Amounts of alcohol greater than 5 ounces daily are considered excessive, and red wine is the best source of alcohol because it contains antioxidants.
• Reduce chemical exposures, especially exposures to toxins and petrochemicals, by avoiding pesticides and food stored in plastic containers. Organic food is recommended.
• Minimize exposure to ionizing radiation including radon and extraneous imaging tests, as well as ultraviolet radiation from excess sun exposure.
• Reduce exposure to first and second-hand tobacco smoke.
• Reduce air pollutants by using a HEPA or ULPA filter in your home.
• Avoid excessive or inadequate exercise.
• Try to get at least 7-9 hours of sleep each night.
• Reduce dietary sources of oxidative stress by avoiding processed and high glycemic index foods, too many calories, and abnormal levels of gut bacteria.
• Improve liver and gut detoxification by avoiding sugar and trans fats and using herbs such as milk thistle and turmeric.
• Reduce stress and cortisol by incorporating stress reduction techniques.
• Improve breathing and oxygenation by regular deep breathing treatments and yoga.

Supplements that Reduce Oxidative Stress

Antioxidants are molecules that react with and quench or destroy free radicals. Antioxidants include bioflavinoids found in teas, red wine, and cocoa. When choosing cocoa it’s important to buy sources free of excess sugar and fat that contain 70 percent of cocoa. Herbs that reduce inflammation include: ginkgo, ginger, green tea polyphenols, grape seed extract or pycnogenol, milk thistle, rosemary, and turmeric. Supplements that help reduce free radicals include alpha lipoic acid, coenzyme Q10, N-acetylcysteine (NAC), vitamins, C, E, A, and B and the minerals zinc, copper, magnesium, manganese, and selenium.

Resources:

Mark Hyman, UltraMetabolism, New York: Scribner Publishing, 2006.

Nicholas Perricone, The Perricone Promise, New York: Warner Books, 2004.