The Role of Antioxidants in Combating Seasonal Stress and Fatigue
November is often a time, especially in the UK, when stress levels rise, and fatigue sets in. As temperatures drop, the days grow shorter, and daylight becomes scarce, many of us start to feel the physical and mental toll of these seasonal changes.
The Circadian Rhythm
The circadian rhythm is the body's internal 24-hour clock that regulates various biological processes, including sleep-wake cycles, energy production, hormone release, the stress response, metabolism, and even immune function. It's primarily influenced by light and darkness, helping the body to adjust to the natural day-night cycle.
How Autumn Affects the Circadian Rhythm
In the late autumn, shorter days and reduced sunlight exposure can throw off our circadian rhythms. With shorter days and more time spent indoors, our exposure to natural light is significantly reduced, and the circadian rhythm is largely governed by light exposure, particularly sunlight.
Increased Feelings of Stress and Fatigue
The lack of sunlight can also lead to Seasonal Affective Disorder (SAD), which is linked to a depressed mood with lower energy and fatigue. This emotional state, combined with the circadian rhythm disruption, can increase stress hormones like cortisol, increasing feelings of stress.
Understanding Antioxidants and Oxidative Stress
What Are Antioxidants?
Antioxidants are molecules that protect the body cells and tissues from damage caused by free radicals, which are unstable molecules that can harm cells. These protective antioxidant substances can be found naturally in many foods, particularly bright and deeply coloured vegetables, berries, nuts, seeds, herbs, spices and some minerals. Common antioxidants include vitamins like vitamin A, C and E, minerals like zinc and selenium, and plant compounds called “phytonutrients”, such as flavonoids and polyphenols.
What are “Free Radicals” and “Oxidative Stress”?
Free radicals are highly reactive molecules that are produced naturally in the body during processes like metabolism. They can also be generated from external sources such as exposure to pollution, cigarette smoke, radiation, and certain chemicals. Free radicals have unpaired electrons, which makes them unstable, so they seek out electrons from other molecules, causing damage to cells, proteins, and even DNA. This damage is referred to as “oxidative stress”.
How Does Oxidative Stress Contribute to Fatigue?
1/ Free radicals can damage essential cellular components, including mitochondria, which are the "powerhouses" of our cells responsible for producing energy. When mitochondria are damaged, their ability to efficiently produce ATP (the energy currency of cells) is compromised. This reduction in energy production can leave you feeling fatigued and mentally drained.
2/ Oxidative stress can also affect muscles, leading to muscle fatigue. When free radicals damage proteins within muscle cells, it reduces their ability to contract and recover properly after activity. This contributes to the overall feeling of exhaustion, especially after physical exertion.
3/ Oxidative stress can slow down the body’s ability to repair itself. Whether from exercise, mental stress, or lack of sleep, the damage caused by free radicals hampers the recovery process, leaving you feeling constantly tired and unable to fully recharge.
How Does Oxidative Stress Contribute to Emotional Stress?
1/ The brain is highly sensitive to oxidative stress because it requires a large amount of oxygen and energy to function. When free radicals damage brain cells or interfere with neurotransmitters (chemical messengers that regulate mood and cognition), it can contribute to cognitive issues like brain fog, memory problems, and difficulty concentrating. This can lead to feelings of mental fatigue and stress.
2/ High levels of oxidative stress can increase cortisol production, leading to a chronic stress response. Over time, elevated cortisol levels can contribute to both mental and physical exhaustion, leaving the body in a constant state of "fight or flight" mode.
3/ Oxidative stress is closely linked to inflammation, which is another factor that can lead to fatigue and emotional stress. Prolonged/chronic inflammation triggers feelings of weariness and dampens mood. This inflammatory state can also exacerbate anxiety, depression, and emotional instability, creating a cycle of stress and exhaustion.
The Vicious Cycle of Oxidative Stress, Fatigue, and Emotional Stress
When the body is under stress, whether physical, mental, or emotional, it produces more free radicals. In turn, increased oxidative stress makes it harder for the body to recover and cope, which worsens fatigue and mental stress. This creates a vicious cycle where fatigue leads to stress, and stress amplifies fatigue. Over time, this imbalance can contribute to burnout, chronic fatigue syndrome, and long-term health issues.
The Role of Antioxidants in Combating Oxidative Stress
Maintaining healthy levels of antioxidants in the body can help break this cycle by reducing oxidative stress. When oxidative damage to cells is minimised, the body can better manage energy levels, recover more efficiently, and maintain a healthy stress response.
How Do Antioxidants Work?
Antioxidants help neutralise (cancel out) free radicals by donating one of their own electrons. This stabilises the free radicals without the antioxidant molecule becoming destabilised themselves, effectively stopping the chain reaction of cellular damage.
Antioxidants maintain a balance between free radicals and antioxidants, the body is better able to protect itself from oxidative damage and inflammation.
How Can You Increase Antioxidants?
1/ Include Plenty of Phytonutrients in Your Diet
“Phytonutrients” (or “phytochemicals”) is the collective name for the active compounds found in all plant foods that are responsible for the deep and vibrant colouring of the plant. These compounds are also powerful antioxidants. Examples of these antioxidant groups, just to name a few, include, polyphenols, flavonoids, anthocyanins, carotenoids, and terpenes.
Found in berries, citrus fruits, black and green teas, dark chocolate, herbs, spices, nuts, seeds, and colourful vegetables and leafy greens, they have a role in managing stress, enhancing mood and reducing fatigue.
Check out our blog here for a list of phytonutrient-rich plants and our top tips for increasing them in your daily diet.
A super easy way to boost your antioxidants is by adding one of our cold-pressed, organic juices to your day. With ZIP, ZAP, ZEN and SPA, we’ve got you covered on the phytonutrients front. Click here to order your weekly box today.
2/ Antioxidant Nutrients To Increase in Foods and or (High Quality) Supplementation
Vitamin C
Vitamin E (as mixed tocopherols)
Vitamin A (as Retinol)
Coenzyme Q10
Zinc
Selenium
3/ Prioritise Getting Good Sleep
Poor sleep disrupts your circadian rhythms and increases oxidative stress and how antioxidants can support better rest. The optimal amount of sleep for good health varies depending on age and your individual needs. However, for adults it is shown that between 7 and 9 hours is optimal. Beyond just the number of hours, sleep quality is equally important. Factors like maintaining a regular sleep schedule, minimising interruptions, and achieving deep sleep stages (like REM sleep) all contribute to the overall health benefits of sleep.
4/ Nourishing Exercise
The right dose of exercise can boost antioxidant levels and reduce stress. Just be mindful that you are not overdoing it, which can have the opposite effect. Overdoing exercise, also known as overtraining, can cause more oxidative and emotional stress. While regular physical activity is essential for good health, excessive exercise can push the body beyond its ability to recover, leading to various stress-related problems.
5/ Stress management
There are many simple and enjoyable lifestyle habits we can add into our day that can have a calming, stress hormone-balancing effect. Even just 5-10 minutes a day of some simple restorative practices can be beneficial, and will have a compounding effect over time. Such as, simple deep breathing exercises like the 4:6 and 4-7-8 breathing techniques, use of guided meditation via apps like Calm, Headspace, or Insight Timer, mindful walks in nature, gentle yoga, yin yoga, Tai Chi or Qi Gong, and journaling.
Boosting Resilience During Seasonal Changes
Adding lots of lovely phytonutrient-rich foods to your daily diet is a key way to increase your body’s antioxidant status and help fight free radical damage. Be sure to add plenty of colour to your meals by way of half a plate of vegetables, herbs, and spices. Cooked or raw, salads, soups, smoothies or stir fries, however you like to eat your veg, just get it in!
Another way to boost your antioxidants is with your cold-pressed, organic juices. With ZIP, ZAP, ZEN and SPA, we’ve got you covered on the phytonutrients front. Click here to order your weekly box today.
Lifestyle habits such as getting good sleep, managing stress, and exercising (in moderation) are also important ways to manage your body’s antioxidant levels and keep disease- promoting free radicals at bay.
