2025.01.20
[Doctor Supervised] The Connection Between Oxidative Stress and Fatigue: Tips to Avoid Accumulating Fatigue
The brain, like the body and mind, can become fatigued if overused.
When the brain is fatigued—a condition known as “mental fatigue”—its functions deteriorate, potentially disrupting daily life. A tired brain falls into a state of oxidative stress, creating a vicious cycle where fatigue intensifies. Therefore, taking adequate rest and reducing oxidative stress are critical.
To address this, it’s essential to understand the mechanisms of mental fatigue and oxidative stress. This article explains these concepts and offers tips for those looking to prevent or reduce mental fatigue.
What Is Mental Fatigue, a Common Issue Today?
Fatigue, often ambiguous and hard to quantify, is defined by the Japan Society of Fatigue Science as “a decline in physical activity accompanied by a unique discomfort and a desire for rest due to excessive physical or mental activity or illness.”
In short, mental fatigue refers to the state where the brain becomes tired and cannot function properly. Symptoms such as boredom or drowsiness signal mental fatigue, acting as a warning that further brain overuse could harm the body.
The primary cause of mental fatigue is overusing the brain. In today’s information-driven world, with constant exposure to smartphones and computers, the brain is often overworked. Additionally, strong motivation or a sense of achievement can mask fatigue, making it easy to unknowingly overwork the brain.
Excessive information processing and thinking can lead to inflammation (reactive oxygen species) in the brain, resulting in oxidative stress. This shows that the brain, like other body parts, can succumb to oxidative stress and fatigue.
How Are Oxidative Stress and Mental Fatigue Related?
The mechanism by which reactive oxygen species accumulate in the brain involves the autonomic nervous system. This system comprises the sympathetic nerves, active during activity, and the parasympathetic nerves, active during rest.
Overworking the brain during tasks such as desk work stimulates the sympathetic nervous system, consuming large amounts of oxygen and producing excessive reactive oxygen species.
While reactive oxygen species play beneficial roles in the body, their excess can harm healthy cells. The body has systems to remove these excess molecules, but when production outpaces removal, oxidative stress occurs. This state leads to damage in healthy nerve cells, manifesting as fatigue and lethargy.
Thus, oxidative stress and mental fatigue are mutually reinforcing. Reducing one can alleviate the other, making it essential to address both. This relationship can be compared to the “chicken or the egg” dilemma.
How to Reduce Oxidative Stress and Relieve Mental Fatigue
Addressing oxidative stress and mental fatigue involves two key approaches: removing excess reactive oxygen species through antioxidant intake and avoiding behaviors that generate large amounts of these species. Incorporating antioxidant-rich foods is an effective strategy.
Consume Antioxidant-Rich Foods
Antioxidants neutralize reactive oxygen species, protecting the body from their harmful effects. Key antioxidants include vitamin C, vitamin E, carotenoids, and polyphenols.
Vitamin C is abundant in kiwis and strawberries, while vitamin E is found in nuts and soybeans. Carotenoids are prevalent in dark leafy greens, and polyphenols can be obtained from green tea or red wine. However, caution is advised when consuming polyphenol supplements, as studies on radiation-exposed mice suggest they can increase oxidative stress if taken in isolation. It’s better to obtain polyphenols through food sources.
When incorporating antioxidant-rich foods, it’s also important to monitor sugar intake. High sugar levels can impair mitochondrial function, leading to an increase in reactive oxygen species. Consider replacing refined carbohydrates with whole grains like brown rice to stabilize blood sugar levels and reduce oxidative stress.
Avoid Excessive Alcohol Consumption
Moderate alcohol consumption can reduce stress and potentially alleviate oxidative stress. However, excessive drinking places a significant burden on the body, contributing to oxidative stress.
Alcohol is metabolized in the liver into acetaldehyde, a toxic byproduct. If acetaldehyde accumulates due to excessive drinking or slow metabolism, it can cause symptoms like fatigue and headaches, commonly experienced as a hangover. Those with low levels of the enzyme that breaks down acetaldehyde should particularly moderate their intake to avoid exacerbating oxidative stress.
Conclusion
Oxidative stress and mental fatigue create a vicious cycle that, if left unchecked, can impair various bodily functions, including sleep and sensory perception. This can lead to inefficiency in work or academics.
Breaking this cycle requires a combination of rest and proactive oxidative stress reduction. Gaining accurate knowledge about oxidative stress and incorporating antioxidant-rich habits into daily life can make a meaningful difference.
