In my consultations, most of my clients already eat reasonably well and "do all the right things", yet feel flat, inflamed, wired-but-tired, and older than their years. When we look more closely, a common thread emerges: oxidative stress quietly overloading their cells and nervous systems.
In today's fast-paced world, chronic stress, processed diets, environmental toxins, and disrupted sleep patterns all feed into oxidative stress — a biochemical imbalance where the body's production of reactive molecules outpaces its ability to neutralise them.¹⁻³ Left unchecked, oxidative stress can damage cell membranes, DNA and mitochondria, contributing to accelerated ageing and many chronic disease processes.¹,⁴,⁵
The good news is that we're not powerless here. Through a holistic, personalised approach, we can support the body's antioxidant defences, restore redox balance and gently shift the trajectory towards wellness and biological longevity from the inside out.⁴,⁵
What Is Oxidative Stress?
Oxidative stress occurs when reactive oxygen species (ROS) — unstable oxygen-containing molecules generated both naturally (for example, in energy production) and in response to environmental triggers — exceed your body's antioxidant "hoover" capacity.¹,² When ROS aren't neutralised, they can damage cell membranes, proteins and DNA, increasing susceptibility to many chronic conditions and ageing processes.¹,⁴,⁵
Antioxidants are the body's internal defence system. They neutralise free radicals by safely donating electrons, preventing cellular damage and helping maintain redox balance — the dynamic equilibrium between oxidants and antioxidants that is critical for cell health and signalling.¹,³ When this balance is disrupted over time, we see impacts on everything from cardiovascular and metabolic health to brain, immune and skin function.¹,⁴,⁵
The Role of Antioxidants in Health & Longevity
Antioxidants protect us through several key mechanisms:¹,⁴,⁵
- Directly neutralising free radicals, preventing them from damaging cells and tissues.
- Modulating inflammatory and stress-signalling pathways, which can slow age-related changes and support immune resilience.
- Supporting mitochondrial function and cellular repair, which is central to energy, mood and healthy ageing.
Dietary antioxidants — found in colourful fruits and vegetables, herbs, nuts, seeds, phytonutrient-rich foods and high-quality wholefood supplementation — provide broad-spectrum protection and influence multiple biochemical pathways linked with chronic disease and longevity.⁴,⁵ Personally, I notice my energy, skin, and mental clarity change quickly when I drift away from these foods, especially during busy clinic weeks when it's tempting to grab convenience options.
Think of your antioxidant network as an internal clean-up crew: when it's well nourished and supported, your body can repair, adapt and stay resilient far more easily.
Rejuv's Seven Pillars of Wellness: A Framework for Reducing Oxidative Stress
At Rejuv Wellness, we use the Seven Pillars of Wellness as a strategic, holistic framework to reduce oxidative stress at the root and promote long-term health and longevity. Over twenty years ago, when I was walking out my own healing from eating disorders rooted in domestic violence trauma, I realised I needed a map — a way to view my body and life as an interconnected whole rather than a list of separate problems.
Even though we are all "identically different", we share the same 11 body systems and roughly 100 trillion cells. By looking upstream at these shared foundations, the Seven Pillars of Wellness were born, and this framework has supported my own health and the health of thousands of clients across the decades.
What are our seven pillars, and how do they relate to oxidative stress, longevity, and overall mental and physical health?
1. Sleep: Night-Time Cellular Repair
Restorative sleep is not just "rest" — it is active cellular repair time. During deep and REM sleep, your body clears metabolic by-products, restores antioxidant capacity and helps repair oxidative damage across the brain and body.⁶,⁹ Poor or shortened sleep disrupts redox balance, increases stress hormones and has been linked to higher oxidative stress and inflammation.⁶,⁹
Simple practices can make a profound difference over time:
- Prioritise 7–9 hours of consistent, good-quality sleep most nights.
- Reduce evening screen exposure and bright light to support natural melatonin rhythms.
- Create a wind-down ritual with calming herbs, magnesium, and gentle adaptogens, such as in our Stress and Sleep Support, especially during more stressful seasons or when you have jet lag.
On the nights I'm tempted to stay up late answering emails, I remind myself that sleep is one of the most powerful, free antioxidant therapies we have — and my body always thanks me the next day when I honour that boundary.
2. Movement: Harnessing Hormesis, Not Burnout
Movement is a beautiful example of hormesis — a small amount of healthy stress that makes us stronger. Moderate daily exercise strengthens natural antioxidant defences, improves circulation, and supports detoxification pathways; overtraining, however, can temporarily increase oxidative stress and, if chronic, may become counterproductive.⁷,¹⁰
Supportive movement might look like:
- Gentle, joy-based exercise such as walking, cycling, swimming or yoga most days of the week.
- Incorporating strength and flexibility training weekly to protect muscle, bone and metabolic health.
- Leaving space for rest and recovery days rather than pushing through fatigue.
In my own life, the tendency to overdo high-intensity exercise has been a hard habit to unwind, especially when I'm stressed and want to "burn it off". These days, if my nervous system feels overloaded, I choose a slow walk, stretching or breath-led movement instead — it's kinder to my adrenals and my redox balance.
3. Environment: Reducing Daily Toxin Load
Everyday exposure to environmental toxins — such as air pollution, cigarette smoke, pesticides, certain household chemicals, and heavy metals — can increase oxidative stress and place an additional burden on your detoxification systems.²,⁴ Minimising this toxic load is a fundamental part of cellular health and longevity.
Helpful steps include:
- Use clean air filters and water filtration at home, where possible.
- Choosing more natural, non-toxic personal care, cleaning and home products.
- Being mindful about reducing exposure to obvious pollutants, such as smoke and excessive fragrances.
- Be wise and support your detox pathways with herbs such as dandelion, burdock, artichoke, and licorice root, as in our Liver Support capsules.
We cannot live in a bubble, but small, consistent upgrades to your environment can significantly reduce the oxidative stress your body faces each day.
4. Nutrition: Feeding Your Antioxidant Network
Nutrition is central to antioxidant support. Whole foods rich in phytonutrients — like berries, leafy greens, cruciferous vegetables, nuts, seeds, olive oil and herbs — provide key compounds such as vitamins C and E, carotenoids and flavonoids, which help scavenge free radicals and support longevity pathways.⁴,⁵
In practice, this can look like:
- Eating a "rainbow" of colourful plant foods each day to cover a broad spectrum of phytonutrients. If you find it hard to get each colour of vegetables each day, you can fast-track it, as I do, with an Antioxidant Complex.
- Including antioxidant-rich herbs and spices like turmeric, ginger, rosemary, oregano and green tea.
- Balancing macronutrients (proteins, fats and complex carbohydrates) to stabilise blood sugar and avoid oxidative spikes related to glucose dysregulation.⁴
For many of my patients, I also layer in targeted, whole-food-based antioxidant support when stress is high or when there are signs of elevated oxidative stress—for example, by using formulas that combine vitamin C, plant polyphenols, and glutathione precursors to bolster the body's own defences gently.
5. Mindfulness & the Gut–Brain–Immune Axis
Chronic emotional stress doesn't just feel uncomfortable — it increases oxidative stress, inflammation and shifts in stress hormones such as cortisol.⁴,⁵ Over time, this can influence the gut–brain–immune axis, the bidirectional communication network connecting the digestive, nervous, and immune systems.
Here, psychoneuroimmunology — the science of how thoughts, emotions and the nervous system influence immune function — becomes very real in day-to-day life. Gentle mind–body practices help calm stress physiology, support redox balance, and improve resilience.
Supportive practices might include:
- Meditation, prayer or breathwork to regulate the nervous system.
- Journaling, gratitude practices or therapy to process emotions and build self-compassion.
- Mindful movement such as yoga, tai chi, or simply walking in nature.
When my own nervous system feels overloaded, I often set a timer for five minutes, put my phone away and lie on the floor with one hand on my chest and one on my belly, breathing slowly. It's simple, imperfect and not always glamorous, but it consistently changes how my body feels.
6. Body Balance: Structure, Circulation & Lymph
Structural balance — through posture, alignment and physical support — helps optimise circulation, lymphatic flow and nervous system regulation. While this may seem "mechanical", it indirectly reduces the stress load on cells and can support healthier redox balance over time.
Helpful strategies include:
- Postural awareness is especially important if you work at a desk or spend long hours on screens.
- Regular mobility and strength training to support joints, fascia and muscle balance.
- Bodywork therapies such as osteopathy, chiropractic care, massage or lymphatic drainage when appropriate.
- If you are prone to water retention, you can also add plants such as dandelion, juniper berries, watercress, celery, alfalfa, horseradish, and bamboo, as in our Water Flo capsules. Take it at night before dinner so you can wake up and flush out any puffiness (great for ladies around their period, too).
Many clients notice that when their body feels more aligned and supported, their sleep, digestion, and stress levels improve, factors closely tied to oxidative stress and inflammation.
7. Supplementation: Targeted Antioxidant & Adrenal Support
Even the best diets may not provide all the micronutrients necessary to support antioxidant systems, especially in individuals under chronic stress, dealing with gut issues or recovering from illness.⁴,⁵ Carefully chosen supplementation can fill gaps and enhance endogenous antioxidant defences.
Common supportive nutrients include:
- Vitamin C and vitamin E, which help neutralise free radicals and support immune health.⁴,⁵ but always opt for plant-based so the ingredients are bioavailable, like in our Immune Support capsules.
- Glutathione and its precursors (such as N-acetylcysteine) support the body's master antioxidant systems.⁴ As found in our Liver support capsules.
- Polyphenols and wholefood complexes, such as green tea extract, resveratrol and curcumin, which modulate inflammatory and redox pathways.⁴,⁵ A great fast track is our Super Greens Powder or capsules.
At Rejuv, we often pair these with adrenal and gut–brain support when stress is high, tailoring combinations based on each person's Wellness Profile, symptoms and lab markers, rather than a one-size-fits-all supplement plan.
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"Amazing product, I'm hooked! My skin is noticeably brighter and clearer, as a woman going through menopause, juggling a busy business life and being a mum I have definitely noticed a difference in my energy levels, and also sleeping better." - Sonja (Verified Customer) from her review about the Rejuv Super Greens Powder
Why a Holistic Approach Matters
No pillar of health operates in isolation. Oxidative stress is influenced by diet and nutrient status, sleep rhythms, emotional stress, environmental toxin exposure, movement and body balance — and all of these are constantly interacting.¹,⁴,⁵
By aligning all Seven Pillars, you create a synergistic foundation in which antioxidant systems function optimally, reducing cellular stress and supporting healthy ageing.⁴,⁵ For example, an antioxidant-rich diet is far more effective when sleep is restorative, the nervous system is supported, and toxin exposure is minimised.
In real life, it's the layering of small, sustainable changes — not perfection — that gradually shifts redox balance towards repair, resilience and longevity.
Real-World Wellness in Practice
Holistic strategies that combine nutrition, lifestyle and environmental support often show measurable benefits: improved energy, clearer thinking, more stable mood, better sleep, and reduced markers of inflammation and oxidative stress.⁴,⁵ Many individuals also notice visible changes in skin, digestion, exercise recovery and stress tolerance as their antioxidant systems strengthen.
For some of my clients, simply improving sleep and nutrition, and adding a gentle antioxidant and adrenal support formula, has been transformative—not only in improving overall health but also in reducing the sense of "rushing towards burnout" and supporting healthier biological ageing. My encouragement is always to start where you are, choose one or two pillars to focus on, and build confidence from there.
Your Next Step
If you're serious about lowering oxidative stress and enhancing your wellness, consider which of the Seven Pillars currently feels most out of balance. Is it sleep? Gut and nutrition? Emotional stress? Environmental load?
From there, you might:
- Take the FREE Rejuv Wellness Profile Quiz to identify which pillars need strengthening in your unique situation.
- Book a personalised consultation with our naturopathic team to map out a targeted plan.
- Explore antioxidant-focused nutrition and carefully formulated wholefood supplements to support your journey as you make lifestyle changes.
Oxidative stress is a universal factor in ageing and chronic disease, driven by lifestyle, environment and internal biochemical imbalance.¹,⁴,⁵ Antioxidants — both dietary and those made within your body — are vital defenders against free-radical damage. When you pair antioxidant strategies with a holistic Seven Pillar approach, you're not just reducing oxidative stress; you're building a sustainable foundation for wellness and longevity from the inside out.
Take Your Next Step with the Rejuv Wellness Profile
If this resonates with you, I invite you to reflect on which of your Seven Pillars feels most depleted right now. You do not need to fix everything at once; awareness is a powerful first step.
To help you gain clarity, complete the FREE Rejuv Wellness Profile, which highlights where oxidative stress may be affecting your sleep, gut, hormones, mood, or energy, and which pillars would be most supportive to focus on next. You can access it here: Rejuv Wellness Profile.
From there, we can walk this path together — using a mix of personalised lifestyle shifts, nutritional strategies, and gentle adrenal, gut–brain,, and antioxidant support to help your body return to balance.
References
- Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. https://pmc.ncbi.nlm.nih.gov/articles/PMC5551541/
- Cleveland Clinic. Oxidative Stress: Causes, Symptoms & Treatment. Cleveland Clinic. 2026. https://my.clevelandclinic.org/health/articles/oxidative-stress
- Betteridge DJ. What is oxidative stress? Metabolism. 2000;49(2 Suppl 1):3–8. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/oxidative-stress
- Sharifi-Rad M, Anil Kumar NV, Zucca P, et al. Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases. Front Physiol. 2020;11:694. https://www.frontiersin.org/articles/10.3389/fphys.2020.00694/full
- Remigante A, Spinelli S, Trichilo V, et al. Oxidative stress and antioxidant strategies: relationships between chronic diseases and ageing. Antioxidants (Basel). 2024;13(11):1121. https://pmc.ncbi.nlm.nih.gov/articles/PMC11592785/
- Hill VM, O'Connor RM, Sissoko GB, et al. A bidirectional relationship between sleep and oxidative stress in Drosophila. PLoS Biol. 2018;16(7):e2005206. https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.2005206
- Meng Q, Zhang W, Xu Y, et al. The impact of physical exercise on oxidative and inflammatory status: a systematic review. Antioxidants (Basel). 2024;13(5):512. https://pubmed.ncbi.nlm.nih.gov/38790678/
- Radak Z, Chung HY, Goto S. Exercise, oxidative stress and hormesis. Ageing Res Rev. 2008;7(1):34–42. https://tf.hu/wp-content/uploads/2009/08/Rad%C3%A1k-Zsolt-NTK-56.pdf
- Chen S, Liang H, Ji Y, et al. The role of oxidative stress in the pathogenesis of sleep disorders. Oxid Med Cell Longev. 2024;2024:6673823. https://pmc.ncbi.nlm.nih.gov/articles/PMC11122178/
