The “Rust” Inside Your Cells (and How to Stop It)

When most of us think about ageing, we picture fine lines, grey hair, or maybe stiff joints. But the most important signs of aging aren’t visible on the outside. They’re happening inside your cells, every single day.

Scientists sometimes call it “oxidative stress,” but I like to think of it as cellular rust. Just as metal exposed to air and moisture eventually corrodes, your cells accumulate microscopic damage over time. And unless you know how to protect and repair that damage, you may feel older than you are; tired, foggy, inflamed, long before the mirror shows it.

The surprising part? Oxidative stress isn’t only about time. It’s accelerated by daily habits, hidden nutrient gaps, and even the way you respond to stress. Which means you have more control over it than you might think.

Let’s dig into what’s really going on, and how to keep your cells running

What Exactly Is Cellular Rust?

Every cell in your body runs on energy, powered by tiny organelles called mitochondria. These are like the batteries of your cells, constantly producing the fuel that keeps your heart pumping, your brain firing, and your muscles moving.

But energy production isn’t a perfect process. Each time your mitochondria churn out fuel, they also create a little “exhaust”, unstable molecules known as free radicals. These are highly reactive, bouncing around your cells and bumping into DNA, proteins, and membranes.

In small amounts, free radicals are normal and even helpful, they help your immune system fight infections and signal your body to adapt to exercise. But when there are too many, and your natural defences can’t keep up, free radicals start to damage healthy tissues. That imbalance is oxidative stress: too much rust, not enough repair.

 Why You Can’t See It (But Definitely Feel It)

The tricky part about oxidative stress is that you don’t always get obvious warning signs. Unlike wrinkles or sore muscles, cellular rust works in the background. But the effects ripple outward:

• Fatigue that doesn’t lift, even after sleep. Your mitochondria lose efficiency, producing less clean energy.

• Brain fog and poor focus. Oxidative stress can damage neurons and slow the speed of brain signalling.

• Joint stiffness and pain. It accelerates inflammation, eroding cartilage and irritating tissues.

• Metabolic slowdowns. From thyroid sluggishness to insulin resistance, oxidative stress interferes with hormone balance.

• Immune ageing. Your body struggles to defend against infections or repair after injury.

In other words: you might feel “older” than your age without being able to put your finger on why.

 Where Does All This Rust Come From?

Some oxidative stress is natural. But modern life stacks the odds against us:

• Ultra-processed foods high in sugar and damaged fats accelerate free radical production.

• Chronic stress keeps your body in fight-or-flight mode, which increases oxidative load.

• Sedentary habits mean your antioxidant systems don’t get trained to defend themselves.

• Environmental exposures like pollution, cigarette smoke, and pesticides add extra fuel to the fire.

• Nutrient gaps, especially missing antioxidants like vitamins C and E, or minerals like zinc and selenium reduce your body’s ability to neutralize free radicals.

So while you can’t avoid oxidative stress entirely, you can tip the scales back in your favor.

 How to “Polish” Your Cells Back to Health

Just like rust can be scrubbed off metal, oxidative stress can be repaired and prevented. You don’t need exotic supplements or high-tech therapies. Simple, consistent practices make a real difference.

1. Eat the Rainbow (Literally)
   Different plant pigments act as antioxidants in unique ways. Blue-purple foods (like blueberries and purple cabbage) support brain health. Reds (tomatoes, strawberries) are rich in lycopene for heart protection. Greens (kale, broccoli, spinach) bring in lutein and chlorophyll for cellular repair. Challenge yourself to eat at least five colours a day.

2. Boost Your Internal Shield with Polyphenols
   Beyond vitamins, compounds like quercetin (onions, apples), resveratrol (grapes, berries), and catechins (green tea) are like cellular “fire extinguishers.” A glass of green tea or a handful of berries isn’t just a snack, it’s a repair kit.

3. Upgrade Your Fats
   Swap seed oils and fried foods for omega-3-rich choices like salmon, sardines, chia seeds, and walnuts. Omega-3s are anti-inflammatory and protect cell membranes from free radical attack.

4. Move, but Don’t Overdo It
   Exercise creates a temporary increase in oxidative stress, but that’s a good thing. It trains your cells to produce more of their own antioxidants. Aim for a mix of strength, cardio, and gentle mobility, but avoid the trap of overtraining, which tips the scale back toward damage.

5. Prioritise Sleep as an Antioxidant
   While you rest, your brain and body run cleanup crews that mop up oxidative damage. Short-changing sleep means fewer crews on duty, allowing rust to accumulate. Seven to nine hours is non-negotiable.

6. Practice Stress “Off-Switching”
   Your nervous system has built-in brakes: breathwork, meditation, time in nature, even humming or chanting. These practices lower cortisol and free radical production, protecting cells in subtle but powerful ways.

7. Add Spice to Your Life
   Turmeric, ginger, cinnamon, and cloves aren’t just flavor—they’re among the most potent dietary antioxidants. A simple curry or golden milk latte is like a daily polish for your cells.

 You can’t stop free radicals altogether, they’re part of life. But you can keep the balance tipped toward resilience rather than decline. Think of your daily habits as choosing whether your cells corrode like an abandoned bike in the rain, or stay polished like a well-tended classic car.

The difference isn’t just years on your life, but life in your years: clearer thinking, steadier energy, fewer aches, and a body that feels younger from the inside out.

Rust is inevitable. But how fast it spreads, and how well you clean it, is entirely up to you.

Until next week, stay curious, stay grounded, and give your cells the polish they deserve.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Turmeric Ginger Chicken with Rainbow Vegetables

Ingredients:

• 2 medium chicken breasts (organic if possible), sliced thin

• 1 tbsp fresh ginger, grated

• 2 cloves garlic, minced

• 1 tsp ground turmeric (or 1 tbsp fresh, grated)

• 1 tbsp olive oil or avocado oil

• 1 red bell pepper, sliced

• 1 small zucchini, sliced into half moons

• 1 small purple cabbage wedge, thinly sliced

• 1 cup broccoli florets

• 1 tbsp tamari or coconut aminos (optional, for flavor)

• Juice of half a lemon

• Fresh coriander or parsley, to garnish

Method

• In a medium bowl, toss the chicken with ginger, garlic, turmeric, and a pinch of salt. Let it sit for 10 minutes while you prep vegetables.

• Heat oil in a large skillet or wok over medium-high heat. Add chicken and cook until golden on both sides, about 5–6 minutes. Remove and set aside.

• Add the vegetables to the same skillet. Stir-fry for 4–5 minutes until vibrant but still crisp.

• Return chicken to the pan, add tamari/coconut aminos and a splash of water if needed. Cook for another 2–3 minutes until everything is coated and chicken is fully cooked.

• Finish with a squeeze of lemon juice and garnish with fresh herbs. Serve warm.

This turmeric-ginger chicken stir fry isn’t just dinner, it’s a cellular repair kit. Turmeric and ginger bring natural antioxidants and anti-inflammatory compounds, while colourful vegetables deliver polyphenols and plant pigments that scrub away oxidative stress. Add in lean protein from chicken to support repair and renewal, and you’ve got a meal that fights cellular “rust” from the inside out.