No one wants to grow old. The body constantly battles against this process. Free radicals are responsible for the changes and shortening of the DNA in our cells, which in turn causes the visible changes of ageing.

Free radicals are compounds created when a molecule in our body gains or loses an electron, rendering it unstable. The commonest free radicals are known as ROS (reactive oxygen species).

Apart from damaging the DNA, excess free radicals body can harm protein structure and cell membrane. This results in diseases such as arthritis, vasculitis, glomerulonephritis, lupus erythematous, adult respiratory diseases syndrome, emphysema, hemochromatosis, gastric ulcers, hypertension, atherosclerosis, cancer, Parkinson’s disease, Alzheimer’s disease and obesity. Particularly, ROS can fragment atherosclerotic plaques, spreading them all over the body, causing heart attacks and strokes. Atherosclerotic plaques are fatty deposits on the walls of blood vessels that make them narrow.

Production of free radicals increases with infection, inflammation and during exercise. It increases exponentially with exposure to environmental pollutants, cigarette smoke, radiation and solvents.

Antioxidants act as scavengers, removing the destroyed or fragmented DNA caused by free radicals. These days they are being prescribed as the panacea of all ills. Conditions ranging from poor immunity, male infertility, heart attacks, diabetes, cancer to even ageing are said to benefit from antioxidant supplements.

Antioxidants occur in a variety of foods, especially coloured (red, yellow, green, purple) fruits and vegetables. They are not heat stable, so it is better to eat the fruits or vegetables raw. People who eat 4-6 helpings of fruits and vegetables a day have a lower incidence of cancer and live longer. On the other hand, they tend to be health conscious, exercise, have healthier lifestyles and are conscious of body weight.

A large amount of ROP is released during exercise. So taking antioxidant supplements should decrease recovery time. A number of studies have demonstrated that this is not the case. Ironically, taking antioxidant supplements actually slows down recovery.

Patients with cancer are often advised to take supplements of megavitamins and antioxidants. They may actually be detrimental. High doses of betacarotene increases the risk of lung cancer in smokers. Vitamin E can increase the risk of prostate cancer and high doses of vitamin C the risk of bladder cancer. High-dose supplements of antioxidants are linked to worse cancer outcomes, especially in smokers.

Instead of antioxidants,

• Invest in a pair of gym shoes
• Walk, jog or run 40 minutes a day.
• Eat 4-6 helpings of fresh fruit and vegetables a day
• Do not smoke or spend time around smokers

Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in