Oxidative stress is an imbalance between free radicals and antioxidants in the body. Under normal circumstances, free radicals (reactive oxygen species) fulfil important functions – they fight infections and promote wound healing. The problem arises when there are too many free radicals and the body cannot neutralise them fast enough.
The consequences of an excess of free radicals:
- Damage to DNA and proteins.
- Destruction of mitochondria – the ‘cell power stations’.
- Accelerated ageing of the skin and organs.
- Development of inflammation, insulin resistance, arteriosclerosis, neurodegenerative diseases (Alzheimer's, Parkinson's).
The effect? You feel older, tired, lose strength, skin elasticity and immunity.
🧠❤️ How does oxidative stress affect the body?
1. Brain
- Damages neurons, leading to decreased concentration, memory, and even depression.
- Increases the risk of dementia, Alzheimer's disease, Parkinson's disease.
2. Mitochondria
- It blocks the production of energy (ATP), which leads to fatigue and a decrease in physical and mental performance.
- It accelerates cell degeneration and ageing.
3. Heart and blood vessels
- It causes damage to the endothelium (blood vessel membrane), increasing the risk of hypertension and atherosclerosis.
- The severity of inflammation increases the risk of heart attack and stroke.
4. The skin
- Accelerates the appearance of wrinkles, loss of firmness and discolouration.
- Inhibits the regeneration of collagen and elastin - the proteins of youth.
✅ 7 effective ways to stop oxidative stress and slow down ageing
1. Include antioxidants in your diet (the strongest natural free radical scavengers)
- Blueberries, bilberries, blackberries – rich in anthocyanins.
- Nuts, almonds, avocados – a source of vitamin E.
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Peppers, kiwi, parsley – a source of vitamin C.
- Curcumin, green tea, cocoa – polyphenols.
➡️ Why does it work? They neutralise free radicals, protecting DNA, proteins and mitochondria.
2. Supplementation with antioxidants with proven effects
💊 Top 5 antioxidants you will find in LLMe:
- Resveratrol – activates sirtuins, protects mitochondria, has anti-inflammatory properties.
- Coenzyme Q10 (ubiquinol) – strengthens mitochondria, supports the heart.
- Alpha-lipoic acid (ALA) – regenerates other antioxidants, improves metabolism.
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Vitamin C and E – protect cells from oxidative stress.
- Spermidine – activates autophagy, removes damaged cells.
➡️ Why does it work? Supplements complement the diet with ingredients that we are not able to provide in sufficient quantities through food alone.
3. Regenerative sleep – nature's best antioxidant
- Sleep 7-8 hours a day.
- Avoid blue light (screens) for 2 hours before going to bed.
- Sleep routine – go to bed and get up at the same time every day.
- Support your sleep with natural magnesium (e.g. LLMe Magnez Premium).
➡️ Why does it work? During sleep, the body removes damaged cells, regenerates mitochondria and regulates inflammation.
4. Regular physical activity – but without overtraining
- Strength training + cardio 3-4 times a week.
- Intervals (HIIT) – activate mitochondria, improve metabolism.
- Daily exercise (walking, stretching).
➡️ Why does it work? Training increases natural antioxidant enzymes, improves oxygen utilisation, strengthens mitochondria.
5. Intermittent fasting
- Eating window: 8-10 hours (e.g. 10:00 a.m. to 6:00 p.m.).
- Stimulates autophagy – the natural ‘cleaning’ of damaged cells.
➡️ Why does it work? It reduces oxidative stress and activates sirtuins (longevity genes).
6. Breathing and stress reduction – because mental stress = oxidative stress
- Breathing exercises (e.g. 4-7-8, Wim Hof method).
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Meditation, yoga, walking in the fresh air.
➡️ Why does it work? It reduces cortisol levels, which in excess intensifies oxidative stress.
7. Avoid pro-oxidative factors
- Processed food, fast food, trans fats.
- Alcohol, cigarettes, air pollution.
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Excessive sugar, especially in the form of sweet drinks.
➡️ Why does it work? Removing the sources of free radicals is the first step to stopping ageing.
✳️ Summary – your daily shield against ageing
✅ Antioxidant diet + supplements (LLMe)
✅ Sleep and regeneration
✅ Exercise and mitochondrial exercise
✅ Intermittent fasting and autophagy
✅ Stress reduction + breathing