A daily routine to combat oxidative stress

Oxidative stress causes free radicals to damage your body’s DNA, fats and proteins and is one of the main causes of ageing. To combat this, it is important to adopt certain healthy habits, which, when included in your daily routine, are very effective and beneficial, both for your health and your skin.

Breakfast

The most important thing is to start the day with plenty of energy, and what better way to do this than with a good breakfast that is rich in nutrients, vitamins and minerals, many of which have antioxidant properties. For example, you can have a bowl of yoghurt with fruit, including berries, kiwi fruits, pomegranates, etc. as these fruits are rich in vitamin C and powerful natural antioxidants. And you can accompany this with green tea, which also helps to burn fat.

Before leaving the house

Another factor that triggers the release of free radicals is overexposure to the sun. In addition to external UV protection, whose minimum SPF depends on your skin type, oral sunscreens are the secret to avoiding sun damage in the deeper layers of your skin.

The antioxidants contained in some natural food supplements, like Keriba Forte, help to protect cells from oxidative damage from the sun, from lipid and protein degradation and from damage to the DNA of cell structures.

Get active

Exercising for at least 30 minutes a day helps to reduce stress, strengthen muscles, cleanse the blood, combat diabetes, lose weight, lower cholesterol, promote normal brain function, increase oxygenation and promote the production of coenzyme Q10 (lipid antioxidant).

Healthy snacking

One of the most common habits between meals is snacking. However, this habit can be harmful if it is not done in a sensible and healthy way.
So, one of the best mid-morning snacks you can eat, which help to combat oxidative stress, are nuts, which also provide omega-3, thus helping to improve your cardiovascular health.

However, if you fancy something sweet, you can have a coffee with an ounce of chocolate, although it is important that it contains more than 80% cocoa to obtain the benefits from it.

Daily meals

It is important to limit your daily calorie intake, as this helps to reduce oxidative stress. This is because blood glucose levels are reduced, the amount of free radicals decreases and adiponectin levels increase, with an anti-diabetic and anti-atherogenic effect.

We recommend that you plan your daily meals for better calorie control and make sure you eat foods that are high in vitamin C, beta-carotene, flavonoids, lycopene and unsaturated fats (omega-3 and -6).

For example, you can prepare leafy green salads with tuna or salmon, chicken breast with broccoli pesto, stuffed tomatoes, etc. These dishes are high in antioxidants and low in calories.

Beauty routine

To help rejuvenate your skin, it is important to care for it on a daily basis:

• Exfoliation to keep your skin clean, improve its oxygenation and remove dead skin cells.
• Deep hydration, which helps to keep its protective barrier in good condition and improves its softness and shine. We recommend using creams with moisturising active ingredients like aloe vera or almond oil and creams that are enriched with anti-ageing active ingredients like coenzyme Q10, collagen, etc.
• Facial exercises – these are just as important as sport, as they help to keep your face muscles firm and prevent wrinkles and sagging.

Rest

Sleeping well and resting are essential for health because during the night the body recovers from its daily exertion, supporting cell regeneration and muscle recovery.

If you have trouble falling asleep there are some rules you can follow, like not consuming caffeine or theine after 5 pm, keeping your bedroom dark and at the right temperature, and not using screens for at least an hour before bedtime.

These simple tips will help you to combat oxidative stress effectively on a daily basis, and you will barely notice it.