How do antioxidants work?  Do I need to take them?

Antioxidants clean up the damage of free radicals.  Free radicals at their most basic level are atoms/molecules etc with a big ‘hole' in them and usually are a byproduct of oxidation of the molecule.  The hole comes from unpaired electrons or an open shell.  What this ‘hole' does is make them extremely chemically reactive.  This can be good in some chemical reactions and bad in others.

With a hole to fill free radicals will scavenge healthy cells for their electrons which then damages the healthy cell and causes all sorts of problems like cancer, inflammation, heart disease etc.

Antioxidants are like polyfiller, they come along and fill in the space that has been left in our cells.  Antioxidants also slow and stop the oxidation of molecules which slows the production of free radicals.

Your main antioxidants are Vitamins A, C & E.  Eat plenty of fruit, berries, eggs, vegetables nuts, seeds and oily fish for a continual supply of antioxidants.  Daily exercise also releases antioxidants, however hard exercise puts the body under oxidative stress. Coffee, red wine and chocolate also contain antioxidants - but of couse, everything in moderation.

In addition to eating lots of antioxidant rich foods, reducing things like smoking, drinking, additives and environmental pollutants will reduce the level of oxidation happening inside the body and therefore reduce the need for antioxidants.

There is no need to spend lots of money on antioxidants provided you are looking after your body.  If you do wish to take an antioxidant, even something as simple and cost effective as an A, C, E mix will work just as nicely as something expensive like astaxanthin or reservatrol.

Stacey
11 Jan 21010
 

I know I don't drink enough water, I just find it so hard is there anyway it can be easier.

There are a few ways we can make drinking water easier.

Infused water: With summer here, it's lovely to have a nice cold refreshing drink handy.  Keep a jug of infused water in your fridge (I prefer stainless steel jugs).  Great infusions include, lemon/orange/grapefruit wedges, mint leaves, chopped cucumber, melons, strawberries.  You'd be surprised how just a few pieces will add a light touch of flavour to the water.

Iced tea:  Some bottled iced teas are pretty gross, but you can make your own by boiling up a big pot of tea, any flavour!  Store in a big jug and chill it in the fridge.  There are some fantastic herbal and fruit teas at the supermarket to choose from.

Hot water:  Cups of tea (preferably green or herbal) are all counted towards water intake.  Try a cup of hot water with a  couple of squeezed lemons, this is fantastic first thing in the morning to refresh yourself and wake your liver up.

Water roster:  Start the day with 2 glasses of water (could be a hot option as listed above).  Then at every meal (assuming you eat 5-6 small meals) have another glass of water.  Water intake complete for the day.

Put a water bottle in a prominent spot:  Are you at a desk all day?  Keep your water bottle right in front of you, you may not want to drink it, but having it in eye's view will make you more likely to pick it up for a sip - and if you've infused your water then it's even better!

Increase the size of your bottle:  Many people who drink from small bottles (eg 375ml pump) are more likely to only drink that bottle of water as once it's empty many of us tend to not re-fill it.  By increasing the bottle size, it sets you up to achieve a greater goal - drinking the whole bottle in one day.

If you're trying to lose weight, definitely stay away from flavoured water.


Stacey 2009

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