Oxidative stress is one of the 'most important factors' that causes aging — here's what you can do to reduce it
Oxidative stress is one of the primary drivers of aging, but your diet can play a role in tamping it down — or accelerating it.
Experts have long linked our diets — particularly those high in fat or carbohydrates — to increased inflammation and oxidative stress. Oxidative stress is an imbalance between free radicals (the bad guys) and antioxidants (the good guys) in the body. It plays a role in several chronic and degenerative conditions, including cancer, cardiovascular disease, rheumatoid arthritis, in addition to neurological and respiratory diseases.
While oxidative stress is a natural process that occurs in all living organisms, we can take steps to reduce its impact and, in turn, lessen the hallmarks of aging.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
The North American lifestyle, in general, "is not very healthy and is harmful," Dr. Cory S. Goldberg, a plastic and craniofacial surgeon and former Division Head of Plastic Surgery at Trillium Health Partners, told Yahoo Canada. "We can definitely live better and longer with some basic principles and implementations."
Oxidative stress ages you "in an absolute way," he said. "It is probably one of the most important factors that cause aging."
Anything that raises the number of free radicals in your body, triggering an imbalance, can cause oxidative stress. Pollution, stress, smoking, sun exposure and excessive alcohol consumption all cause oxidative stress, but it's also heavily influenced by diet.
"The food we eat is probably the biggest and most important contributing factor to having bad health and bad skin," Goldberg, who is certified in functional medicine, said.
"There is a direct relation between your gut bacteria and your skin, and also between your gut bacteria and your brain and your psychological health and emotional well-being," he said. "In fact, a majority, about 90 per cent of your serotonin, is produced in your intestines, not in your brain."
Imagine your body is like a power plant or production facility. The power plant produces energy, proteins and the things that make you function. It also creates waste as a byproduct of those processes, Goldberg explains. "Your body is constantly mopping up [that waste]."
However, "it takes energy to do that, and if it doesn't get fully mopped up, it harms you quite a lot."
Your diet, especially eating foods that are high in antioxidants — berries, kale, pecans, beans and dark chocolate, for example — is crucial because it helps you manage this oxidative stress.
"There is no one diet that fits everybody. There's no gospel on diet," Goldberg said. "Principles are usually the best things to follow, and ultimately, what each individual needs differs and what one would need over their lifetime changes."
A good place to start is by eliminating or reducing your consumption of ultra-processed foods.
Public health experts have long warned about the dangers of ultra-processed foods — manufactured foods that have been highly processed and often contain additives — and a 2025 study confirmed the association between their consumption and all-cause mortality.
The research, which involved more than 240,000 people, found that "every bite" of ultra-processed food can increase your risk of early death.
Goldberg said that if someone were to drastically reduce their intake of ultra-processed foods, say from 60 per cent of their caloric intake to 10 per cent of their caloric intake, it would make a "huge difference" in the amount of inflammation in the body.
Reducing your consumption of ultra-processed foods would not only decrease the risk of premature death and certain diseases, said Goldberg, but it would also make a significant difference in skin health and the hallmarks of premature aging.
"What manifests on the skin is more than just the soft descriptor of 'looks flat' or 'doesn't have a glow,'" Goldberg said. "What's actually manifesting is inflammation. Your skin is responding to the toxins that are being released by the bacteria in your intestine if they are unhealthy bacteria."
If you're eating foods that "tend to propagate the unhealthy bacteria," it can cause inflammation and skin disorders. Eczema, skin irritations and inflammation are "absolutely worsened by imbalances of gut bacteria."
One of the easiest ways to improve the gut microbiome is by eating more fruits and vegetables and incorporating colour into your diet. Eating the rainbow, Goldberg advised, is a great way to integrate more and varied nutrients into your daily life.
Additionally, the plastic surgeon recommended a supplement called GliSODin, which he referred to as "the thing" for managing oxidative stress.
GliSODin, an antioxidant enzyme, contains superoxide dismutase [SOD], which in biochemistry, people call the "king of enzymes," Goldberg explained.
"It is, quite possibly, one of the, if not the most important, enzymes our body produces because it is the thing that allows us to manage this oxidative stress."
"There's not a lot of ways to up your SOD," but GliSODin is one of them.
"I have all my surgical patients take it," he said. "I did a study on this stuff 10 years ago, measuring skin inflammation with images [...] and after just three months of taking it, there was a statistically significant reduction in skin inflammation."
Goldberg, who is a voluntary scientific advisor for the company, said taking the enzyme was a "no-brainer."
"It has been shown to have benefits in every organ system," he said. "I think that it should be put in the water."
While studies agree there are "therapeutic potentials of superoxide dismutase," other experts warn the enzyme is not easily absorbed into the bloodstream when taken orally and question the benefits of oral supplements.
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Pros Covers dental illness Covers acupuncture and chiropractic care Reimburses for a range of smaller costs, such as advertising and rewards Cons Very high average cost Maximum annual coverage of $15,000 No multi-pet discount If your pet has not been to the vet six months before the start of your policy, an exam is required within 30 days of the policy effective date Fetch pet insurance basics Annual maximum limit choices: $5,000, $10,000, $15,000 Deductible choices: $300, $500, $700 Reimbursement choices: 70%, 80%, 90% Fetch waiting periods For accident coverage: 15 days For illness coverage: 15 days Special waiting period: 6 months for cruciate ligament problems, patella issues, and hip dysplasia Fetch age restrictions for buying a new policy Minimum pet age: 6 weeks Maximum pet age: None Fetch sells an accident and illness policy and a wellness plan. Fetch pet insurance provides a solid range of coverage, without the need to pay for add-ons. Fetch covers: The vet exam fee Hereditary and congenital conditions Diagnostics such as X-rays and ultrasounds Dental accidents and illnesses Behavioral therapy for conditions such as aggression, separation anxiety, and phobias Alternative therapy, such as acupuncture and chiropractic care Prescription drugs and supplements Up to $1,000 for pet telehealth visits Advertising/reward for lost/stolen pets Kennel costs if the owner is hospitalized Cost of pet if the pet dies Vacation cancellation costs due to pet illness or injury Learn more: Your guide to what pet insurance covers Fetch offers three wellness plans: Essentials, Advantage, and Prime. Prime provides the most comprehensive coverage and is, therefore, the most expensive option. Essentials: Covers up to $315 in annual care costs starting at $10/month Advantage: Covers up to $520 in annual care costs starting at $20/month Prime: Covers up to $735 in annual care costs starting at $30/month Learn more: Why a pet wellness plan is worth considering All three plans will reimburse you up to specified limits for the following: Annual exam Blood test Dental cleaning Heartworm tests Heartworm, flea, and tick prevention Spaying/neutering Urinalysis and fecal test Vaccinations The Advantage and Prime plans cover anal gland expression and microchipping. The Prime plan also covers a behavioral exam, activity monitor, and health certificate. Learn more: Does pet insurance cover vaccines? Fetch does not cover preexisting conditions. A preexisting condition is defined as an illness, injury, or condition that your pet has shown signs of or that you or your veterinarian noticed before you enrolled, your policy took effect, or during the waiting period for coverage. 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Fetch policies don't cover the following expenses: Bathing, unless medically necessary Boarding and travel expenses Breeding and pregnancy Cremation Degenerative disorders, including cruciate ligament disease Elective procedures, including tail docking and ear cropping Euthanasia, unless recommended by a veterinarian Experimental treatments Grooming Injury or illness related to abuse, neglect, racing, organized fighting, occupational use of a pet Obedience or training classes Preexisting and bilateral conditions, even if they appear on the other side of the body Preexisting intervertebral disk disease Prescription food Preventive care Weight-loss treatment Yes, but there are restrictions if you want to increase your coverage. All requests for changes in coverage must be made in writing or with verbal confirmation. Increases. You can apply to increase your policy coverage – or decrease your deductible or co-pay – only if you haven't submitted any claims. 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Here's what to know about filing a claim with Fetch: To make a claim: Submit a detailed invoice showing your balance was paid in full and medical records from your pet's most recent vet visit. To submit claims quickly: Upload documents through your online account or use the Fetch app. To receive reimbursements faster: Set up direct deposit to be paid five to 10 days faster than by check. If your claim is denied: You can appeal in writing within 90 days of denial of a claim. You must submit a claim within 90 days after a vet visit. Fetch says that it processes claims within 15 days and, once a claim is approved, makes payments in as few as two days if you have direct deposit. Fetch's mobile app is highly rated, but it may not offer as many features as some other pet insurance apps. The Fetch app can be used to upload records, submit claims, track the status of claims, and set up direct deposit. 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