Oxidation and glycation in the body ~ Nutritionist's Column Vol.69

"Oxidation" and "glycation" are terms we hear often these days.
Many people know that some things are bad for their health, but don't really understand what they are.
This time, we will talk about oxidation and glycation, which are thought to be the causes of aging and disease.

Oxidation = rusting of the body

Oxidation is the rusting of the body.

We breathe in and out to get oxygen into our bodies and create energy.
When we take in oxygen, some of it changes into "active oxygen."
Reactive oxygen itself is essential in the body, but if it is produced in excess and accumulates in the body, it becomes more toxic and damages cells.

The process of suppressing the oxidation of active oxygen is called "antioxidation," and the function of protecting the body from active oxygen is called "antioxidant effect."
However, as we age, our antioxidant capabilities decrease, and the free radicals that we are unable to process build up in our bodies, causing our bodies to gradually rust.

What causes the increase in active oxygen?

Our lives are filled with factors that increase the amount of active oxygen.
There are many stressors around us, such as anxiety, tension, and irritability, food additives, exhaust fumes, tobacco, strenuous exercise, excessive alcohol consumption, and ultraviolet rays.

It is also said that poor quality sleep, such as lack of sleep, irregular sleep rhythms, and reversal of day and night, can lead to an increase in active oxygen. It is important to pay attention to sleep as well.

So how can we increase our antioxidant capacity?

The basis for increasing antioxidants is your daily diet

Substances that suppress the generation and action of active oxygen and remove active oxygen itself are called "antioxidants."
The key to getting these antioxidants is to include them in your daily diet.
Superfoods, vegetables and fruits, are said to have high antioxidant properties.

▼ Antioxidant nutrients and foods

・Vitamin C : Red and yellow peppers, acerola, strawberries
・Vitamin E : Almonds, olive oil, avocado
・Astaxanthin : shrimp, crab, salmon
・Polyphenols : Red wine
・Anthocyanin : Purple foods such as berries, black currants, prunes, and purple sweet potatoes
・Allyl sulfide : Chinese chives, garlic, onions

▶ About superfood berries ~Nutritionist's Column Vol.15

Countermeasures against oxidation

Is it enough to pay attention to what you eat to prevent oxidation in the body?
In order to prevent the increase of active oxygen, it is necessary not only to consume foods with antioxidant properties, but also to pay a little attention to your daily life.

▼Review your lifestyle to prevent the increase of active oxygen

① Be careful not to consume too much food additives and fats (fried foods, fried sweets, etc.) ② Avoid excessive alcohol intake ③ Protect yourself from UV rays ④ Live a stress-free life ⑤ Ensure you get enough sleep and good quality sleep

Next, let's look at glycation.

Glycation = Burning of the body

Glycation refers to the burning of the body.
Glycation is a phenomenon in which excess carbohydrates and proteins ingested through food or other sources bind together in the body, causing the deterioration of cells and other organs.
As glycation progresses, substances called advanced glycation end products (AGEs) are produced, which have various adverse effects on our bodies.

Sugars that cause glycation

The main sugars that cause glycation are glucose and fructose.
The source of glucose is carbohydrates such as rice, bread, and sugar.
When glucose enters the bloodstream, it is transported to cells in the body by insulin secreted from the pancreas, where it plays an important role as an energy source for various life activities.
Any glucose that is not consumed is stored in the liver and fat cells for emergencies.

However, if you take in too much glucose, it will bind to proteins and fats and produce AGEs, which are substances that cause aging.

AGE accelerates aging

It is known that increased glycation (AGEs) can cause disease and accelerate skin aging.

▼Risks Increased by Glycation
・Diabetes, kidney dysfunction, arteriosclerosis, osteoporosis, dry eyes and cataracts, wrinkles, dullness, and blemishes due to lack of firmness and elasticity of the skin, etc.

Prevention of glycation

So what can we do to prevent glycation?

*Choose foods with a low GI value <br data-mce-fragment="1">The key is to choose foods that do not raise blood sugar levels suddenly.
Choosing foods with a low glycemic index (GI), which is an indicator of the rise in blood sugar levels after a meal, will help suppress glycation.

・Low GI foods (foods with a GI of 55 or less) ... buckwheat, yogurt, apples, melons, etc.
・Medium GI foods (foods with a GI between 56 and 69) : brown rice, rye bread, pineapple, sweet potato, etc.
・High GI foods (foods with a GI of 70 or higher) ... donuts, bread, white rice, fruit jam, potatoes, etc.

* Be aware of the order in which you eat . <br data-mce-fragment="1"> Be sure to start by eating vegetables, mushrooms, and seaweed, which are rich in dietary fiber, which takes time to digest and absorb.
Dietary fiber slows down digestion and absorption, preventing sudden rises in blood sugar levels.

*Review your lifestyle <br data-mce-fragment="1">People who tend to eat a lot, snack a lot and have consistently high blood sugar levels, eat quickly, and those who do not get enough exercise should be careful.

We talked about "oxidation" and "glycation," both of which reduce cell function and cause aging.
Let's review our daily diet and lifestyle habits to increase our ability to resist glycation and oxidation.
To get nutrients you can't get through your diet, use supplements or GRØN protein.

Click here to purchase GRØN , a plant-based protein blend containing ingredients high in dietary fiber and antioxidants.

——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

——————————————————