Oxidative Stress by Neil Nedley, M.D.

Discovered in the research of human aging: That an imbalance between oxidants and antioxidants when the organism has exposures to adverse stimuli

Enhancing the immune system while under stress helps the antioxidant component

Oxidative Stress is implicated in virtually every known human disease:

• Cancer
• Diabetes
• Inflammatory diseases
• Immune dysfunction/infectious diseases
• Depression/anxiety
• Cognitive decline
• Parkinson’s
• Alzheimer’s disease
• Aging
• Definite role in influenza and viral pathogenesis

Antioxidants are one of the effective strategies of prophylaxis and treatment of influenza virus infection. Emerging evidence has demonstrated that oxidative stress in an important contributor to infectious diseases such as HBV (Hepatitis B virus), HCV (Hepatitis C virus), HSV (Herpes simplex virus), and influenza

Anti-oxidant vitamins:

• Vitamin A
• Vitamin C
• Vitamin E

Antioxidant Rich Vegetables: in order of level of antioxidant potential, highest to lower in value

1. Garlic – 60% less colds/year 70% fewer days affected

2. Kale

3. Spinach

4. Brussels sprouts

5. Broccoli flowers

6. Beets

7. Red bell pepper

8. Onion

9. Corn

10. Eggplant

Antioxidant Rich Fruits: in order of level of antioxidant potential, highest to lower in valule

1. Blueberries – marked decrease in oxidative stress markers, helped with muscle recovery after exercise

2. Blackberries

3. Strawberries – improved pre-cancerous esophageal dysplasia, improve confirmed knee osteoarthritis, reduced inflammation and pain

4. Raspberries

5. Plums

6. Oranges

7. Red grapes

8. Cherries

9. Kiwi Fruit

10. Pink Grapefruit

Elderberry Syrup and Influenza:

• When flu symptoms began, in less than 24 hrs, 1 tbsp four times daily for 3 days
• 93% improvement within 2 days
• 92% percent of placebo group did not improve until day 6

Prebiotics:

• Dietary fiber is a substrate for intestinal microbes, and  low dietary fiber intake leads to reduced levels of short-chain fatty acids (SCFAs).
• The association between low fiber intake and lower lung function has been described by NHANES.  An increased dietary fiber intake has been associated with a 40-50% decrease in respiratory-related deaths.
• Intake of a soluble fiber-containing meal decreases airway inflammation (sputum) and improves lung function in subjects with asthma

Zinc:

• Zinc acts as a co-factor for important enzymes in the proper functioning of the antioxidant defense system. It also reduces inflammation.
• Zinc protects cells against oxidative damage, acts in the stabilization of membranes in part by suppressing Copper
• Zinc induces the synthesis of metallothioneins, which are proteins effective in reducing hydroxyl radicals and sequestering reactive oxygen species produced in stressful situations.
• Multiple studies provide strong evidence for the role of zinc in the protection against oxidative stress in several diseases
• Also suppresses or shuts down the replication of multiple viruses: Influenza, Rhinovirus, the common cold coronavirus

Oral Zinc supplementation reduces the incidence rate of acute respiratory infections by 35%, shortens the duration of flu-like symptoms by approximately 2 days, and improves the rate of recovery.

Food Sources of Zinc:

Legumes: From highest to lower

• Baked beans
• Adzuki beans
• Firm Tofu
• Catjang beans
• Lentils
• Chickpeas
• Large White beans
• Lupin beans
• Black eyed peas

Seeds/Nuts (3 oz.) High in Zinc: highest to lower

• Hemp seeds
• Pumpkin seeds
• Pine nuts
• Cashews
• Sunflower seeds
• Pecans
• Chia or Flaxseed
• Brazil nuts/almonds

Melatonin important for sleep, to improve levels:

• Early to bed, early to rise
• Regular bedtime
• Outdoors in sunlight during the day, increasing serotonin production in day, and getting Vitamin D from direct sunlight
• Sleep in darkness at night
• Eat foods high in calcium, B-3, B-6

Tryptophan important in Melatonin production. Foods Rich in Tryptophan (mg/100/grams), highest to lower

• Tofu
• Roasted pumpkin seeds
• Gluten flour
• Sesame seeds
• Almonds
• Black walnuts
• Black-eyed cowpeas
• Whole milk

Foods High in Melatonin: highest to lower in value

• Oats
• Corn
• Rice
• Ginger
• Tomatoes
• Banana
• Barley

Physical Exercise and Oxidative Stress:

Causes more free radicals to be produced

5 minutes of vigorous exercise damages DNA

Marathon runners have significant DNA damage

Eating a serving of watercress a day decreased that DNA damage by over 70%

Marathon Training and Immune Function:

Many components of the immune system exhibit adverse change after marathon-type exertion

Of all immune cells, natural killer cells, neutrophils and macrophages exhibit the greatest changes in response to marathon competition, both in terms of numbers and function.

During this “open window” of immune dysfunction (may last between 3-72 hours, depending on the immune measure) viruses and bacteria may gain a foothold, increasing the risk of sub-clinical and clinical infection.

Moderate exercise improves immune function and reduces acute respiratory distress syndrome