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One of the best ways we can counter and overcome the stress in our lives is
through regular exercise. However not all exercise is good for fighting the free
radical war. In fact excessive exercise for which the body is not prepared can cause
extensive oxidative damage. Free radical production goes up during exhausting,
high intensity workouts and such free radical activity is associated with oxidative
damage in the muscles, liver, blood and other tissues. Hence at the heaviest
training levels there is increased susceptibility to cancer, heart attacks, arthritis,
cataracts, premature aging and decreased immunity. Some of the reasons why
there is increased free radical damage during exercise are: the consumption of
oxygen goes up 10-20 times, there is an increased output of Superoxide radicals by
mitochondria, there is oxygen deprivation from the increased demand by tissues
and the body’s antioxidant defenses are over burdened. There is an increase in free
radical production in both excess oxygen and lack of oxygen conditions.
Regular lower intensity exercise minimizes the production of free radicals while
strengthening the indigenous antioxidants, enzymes and proteins. But without
regular exercise the body’s internal defenses against free radicals (SOD, GSH,
Catalase) may become too fragile for the antioxidants in our food and supplements
to have their full affect. Sedentary people are twice as likely to get cancer and heart
disease as active individuals. Trained muscles are resistant to oxidative damage
because of the increased supply of the body’s own antioxidants. Regular training
prepares the bodymind to better handle unexpected physical and emotional stresses
and strains. That is, exercise builds up our resistance to free radical damage from all
stressors and reduces the production of stress chemicals. Fast walking at the pace of
12-15 minutes per mile is ideal for returning optimum endurance benefits, without
creating excess free radicals and damaging tissues. Fast walking can be as effective
as jogging without the risk of injury. To strengthen our endogenous free radical
defenses we need to do at least 30 continuous minutes of brisk walking three times
a week. Besides this we also need to do some weight bearing strengthening exercise
and some stretching as well. By maintaining strength and subtly we prevent the
aches, pains and free radicals that come from physical stress to an unconditioned
body.
Free radicals do most of their damage to the outer layer of the cell, the cell
membrane, because free radicals are drawn to areas that have the greatest density
of molecules, hence the richest source of electrons. As the cell membrane has the
greatest concentration of molecules, it is the primary target of free radical attack.
Since the outer portion of the cell is mostly fat, we need fat-soluble antioxidants
to protect our cell membranes. So along with stable (non-reactive) fat intake
you will also need to have a good supply of fat-soluble antioxidants to protect
the cell membranes such as Vitamin C ‘Ester,’ Alpha Lipoic Acid, DMAE, Fish
Oil, Vitamin E Tocotrienol, CoQ10, Acetyl L-Carnitine, Glutathione, NADH,
Pycnogenol, Propolis.
Free radical damage to the cell membranes causes dehydration of the interior of
the cells and edema or fluid collecting outside of the cells. Once the cell membrane
becomes damaged by free radicals, it becomes unable to let nutrients in and wastes