3

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how to reduce reactive oxygen species

Answered on August 19, 2014
Created May 12, 2011 at 2:35 PM

Hi all, just wondering how to minimize ROS. This is a topic I have been able to obtain little info on and would appreciate links to a primer or a good coles-notes version if possible.

77877f762c40637911396daa19b53094

(78467)

on May 12, 2011
at 09:49 PM

Thanks Doc: would you advise a VLC diet(which I am currently on but fell fatigued at times---perhaps I simply need to become more mobile to release energy?)?

Be1dbd31e4a3fccd4394494aa5db256d

(17969)

on May 12, 2011
at 06:19 PM

Eh, probably not if we're trying to minimize ROS. But this is what Robb Wolf always talks about. Longevity bias vs. awesome bod bias. Some things are worth the price. I have never heard of anyone needing to lift weights for 2 hours a day every day to be fit. The Body By Science guy says once per week lift to failure is good enough. Is it just that you like to lift weights that much or are you trying for optimal strength gains? If the latter then I don't think anything near that amount of work is necessary. I don't know all that much about fitness, though. But check out some alternative methods

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on May 12, 2011
at 06:03 PM

Number one reason for iro issue? Fructose. It's well known

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on May 12, 2011
at 06:02 PM

Limit insulin spikes and keep your us - crp below .02 and you have effectively done it as best as possible considering life is based upon oxidative phosphorylation

77877f762c40637911396daa19b53094

(78467)

on May 12, 2011
at 05:50 PM

Thanks for the feedback Stabby. As to smart exercise: would you say that weight-training 2xperday-1hourpersession is advisable? I am teaching myself some technique but would like to continue on this path ad infinitum.

77877f762c40637911396daa19b53094

(78467)

on May 12, 2011
at 03:45 PM

not a prisoner, I'm a free man, and my blood is my own now" I take it the Vitamin C I am taking per day(2x500mg.) will counter the iron assuming an excess above UL but only slightly?

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2 Answers

1
Be1dbd31e4a3fccd4394494aa5db256d

(17969)

on May 12, 2011
at 03:51 PM

There's avoiding PUFAs as best we can for one. Another significant source of ROS is high blood glucose and AGE production, so be sure to attend to metabolic health (paleo diet!)

Probably the best strategy besides avoiding oxidants is to increase antioxidant status. That means obtaining everything we use to make our amazing network of antioxidants from diet. Vitamin c, Vitamin E, selenium, manganese and various amino acids to make superoxide dismutase and glutathione and such. But the thing is that we can make more antioxidants than we actually do, and it takes various foods to increase antioxidant production. There is a supplement called Protandim that mixes a bunch of herbs and spices to drastically upregulate superoxide dismutase production with no obvious side-effects. Some foods and extracts that do this are Green tea (EGCG I think) curcumin, cacao, and some others. http://undergroundwellness.com/good-genes-on/ http://www.ncbi.nlm.nih.gov/pubmed/20368373 There are plenty of others too. Alpha-lipoic acid and silymarin increase heptic glutathione.

I think that smart exercise does this too; sleeping well produces melatonin.

There is hormesis http://wholehealthsource.blogspot.com/2011/02/polyphenols-hormesis-and-disease-part-i.html

Then we have exogenous antioxidants that last a while in the body and are actively incorporated into cells. Berries have antioxidants that protect the brain, vegetables and eggs have lutein, red meat has carnosene and CLA. Best strategy is to get a wide variety of useful antioxidants.

Be1dbd31e4a3fccd4394494aa5db256d

(17969)

on May 12, 2011
at 06:19 PM

Eh, probably not if we're trying to minimize ROS. But this is what Robb Wolf always talks about. Longevity bias vs. awesome bod bias. Some things are worth the price. I have never heard of anyone needing to lift weights for 2 hours a day every day to be fit. The Body By Science guy says once per week lift to failure is good enough. Is it just that you like to lift weights that much or are you trying for optimal strength gains? If the latter then I don't think anything near that amount of work is necessary. I don't know all that much about fitness, though. But check out some alternative methods

77877f762c40637911396daa19b53094

(78467)

on May 12, 2011
at 05:50 PM

Thanks for the feedback Stabby. As to smart exercise: would you say that weight-training 2xperday-1hourpersession is advisable? I am teaching myself some technique but would like to continue on this path ad infinitum.

0
Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on May 12, 2011
at 02:58 PM

Excessive accumulation of iron exacerbates ROS formation. See:

http://www.ncbi.nlm.nih.gov/pubmed/18293179

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6TCP-4J2KTF1-1&_user=10&_coverDate=09%2F30%2F2006&_rdoc=1&_fmt=high&_orig=gateway&_origin=gateway&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=0871f78d8af559f8b881c68fa490d4c8&searchtype=a

If you take a multivitamin, make sure that it is iron free, as you are likely getting more than enough from diet. To deplete your iron stores, Dr Eades recommends donating blood on a regular basis (consider it your good deed for the day).

77877f762c40637911396daa19b53094

(78467)

on May 12, 2011
at 03:45 PM

not a prisoner, I'm a free man, and my blood is my own now" I take it the Vitamin C I am taking per day(2x500mg.) will counter the iron assuming an excess above UL but only slightly?

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on May 12, 2011
at 06:03 PM

Number one reason for iro issue? Fructose. It's well known

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