General Health · Dr Michel Brack

Oxidative Balance (Dr Brack)

Measure your oxidative stress with Dr Michel Brack's questionnaire. This test evaluates the balance between your free radical aggression factors and your dietary antioxidant defenses.

This Dr Brack questionnaire evaluates the balance between oxidative aggression factors (free radicals, stress, pollution, tobacco) and your antioxidant defenses (diet, lifestyle, supplementation). The final score represents the balance between these two forces: a positive score indicates good defenses, a negative score signals concerning oxidative stress.

Points forts

+ Comprehensive view of aggressors vs antioxidant defenses
+ Original differential scoring allowing you to target priority actions
+ Awareness of modifiable oxidative stress factors

Limites

- Does not measure biological markers of oxidative stress (8-OHdG, MDA)
- Binary scoring simplifies a complex reality
- Some aggression factors are difficult to self-assess

Votre protocole naturel

Maximum ORAC diet

Adopt a high ORAC index diet (antioxidant capacity): blueberries, blackberries, pomegranates, raspberries (berries are the most antioxidant fruits), dark chocolate 85%, fresh turmeric with black pepper, broccoli, spinach, kale, garlic, red onion. Aim for 5 to 8 servings of colorful fruits and vegetables daily, varying the colors (each pigment corresponds to a different antioxidant family).

NAC and liposomal glutathione

N-acetylcysteine (NAC, 600 to 1200 mg per day) is the direct precursor of glutathione, your master intracellular antioxidant. As a supplement, liposomal glutathione (250-500 mg per day) bypasses digestive degradation and reaches cells directly. This combination restores the GSH/GSSG ratio and relaunches glutathione peroxidase activity.

Antioxidant enzyme cofactors

Your antioxidant enzymes need cofactors to function: selenium (200 mcg per day, GPx cofactor), zinc (15-30 mg per day, cytoplasmic SOD cofactor), manganese (mitochondrial SOD cofactor), copper. Add Coenzyme Q10 (100-200 mg per day) which protects the inner mitochondrial membrane and supports ATP production.

Remove major aggressors

Identify and eliminate your main sources of free radicals: tobacco (each cigarette generates billions of free radicals), alcohol (ethanol produces acetaldehyde, a potent oxidant), grilled and fried foods (Maillard products and acrylamide), sugary sodas (advanced glycation generates pro-oxidant AGEs). Reduce exposure to artificial UV and protect your skin in the sun.

Turmeric and resveratrol

Turmeric (curcumin) is a powerful free radical scavenger that also activates the Nrf2 pathway, stimulating your endogenous antioxidant enzyme production. Take 500-1000 mg of curcumin with piperine. Resveratrol (150-300 mg per day) and OPCs from grape seed extract (200 mg per day) protect blood vessels and inhibit LDL oxidation.

Moderate regular physical activity

Moderate exercise (30 minutes per day of brisk walking, cycling, swimming) paradoxically stimulates your endogenous antioxidant defenses by activating the Nrf2 pathway through hormesis. Conversely, intense exercise or total sedentary behavior worsens oxidative stress. Also practice deep breathing in fresh air to oxygenate your cells without producing excess radicals.

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Votre protocole naturel

Rainbow on your plate

Each color of fruit or vegetable corresponds to a specific antioxidant family: red (lycopene from tomato), orange (beta-carotene from carrot), purple (anthocyanins from blueberries), green (chlorophyll and lutein from spinach), yellow (quercetin from onion). Vary colors at each meal to cover the entire antioxidant spectrum and aim for at least 5 servings daily.

Daily green tea and spices

Green tea (2-3 cups per day) provides catechins (EGCG), among the most powerful polyphenols. Turmeric (with black pepper), fresh ginger, Ceylon cinnamon and clove are the most antioxidant-rich spices. Integrate them daily into your dishes and beverages for constant and flavorful antioxidant intake.

High-dose natural vitamin C

Vitamin C is the most versatile water-soluble antioxidant: it directly neutralizes free radicals, regenerates oxidized vitamin E and supports glutathione recycling. Take 500 to 1000 mg per day as acerola, camu-camu or liposomal vitamin C for better bioavailability. Citrus fruits, kiwis and peppers also provide it.

Oleaginous fruits and good fats

Walnuts, hazelnuts, almonds and Brazil nuts (1-2 per day for selenium) are rich in vitamin E, zinc and polyphenols. Extra virgin cold-pressed olive oil provides hydroxytyrosol, a powerful antioxidant. Small fatty fish (sardines, mackerel) provide EPA/DHA omega-3s that protect cell membranes from lipid peroxidation.

Reduce aggression factors

Identify your highest oxidative stress factors (stress, passive smoking, sun exposure, processed food) and prioritize the most impactful. Chronic stress is often the first factor: cardiac coherence (3 times 5 minutes daily) significantly reduces cortisol production and associated oxidative damage.

Sleep and cellular recovery

Deep sleep (between 10 PM and 2 AM) is when your cells recycle oxidized glutathione (GSSG) into reduced glutathione (GSH) and repair oxidative DNA damage. Aim for 7 to 8 hours of sleep per night in a dark, cool room without screens. Chronic sleep deficit increases oxidative stress by 20 to 30%.

Comprendre tes resultats en profondeur

Chaque semaine, un enseignement de naturopathie orthodoxe pour equilibrer ton terrain.

Complétez votre bilan avec d'autres questionnaires

Voir tous les questionnaires

Prendre RDV en consultation

Ce questionnaire est un outil d'auto-évaluation et ne remplace en aucun cas un diagnostic médical. Consultez un professionnel de santé pour toute préoccupation.

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Oxidative Balance (Dr Brack)

Points forts

Limites

Recevez votre guide personnalise (6 pages PDF)

Votre protocole naturel

Maximum ORAC diet

NAC and liposomal glutathione

Antioxidant enzyme cofactors

Remove major aggressors

Turmeric and resveratrol

Moderate regular physical activity

Comprendre tes resultats en profondeur

Votre protocole naturel

Rainbow on your plate

Daily green tea and spices

High-dose natural vitamin C

Oleaginous fruits and good fats

Reduce aggression factors

Sleep and cellular recovery

Comprendre tes resultats en profondeur

Maintenir votre équilibre

Maintain antioxidant diversity

Regular physical exercise

Monitor new aggressors

Comprendre tes resultats en profondeur

Comprendre ton terrain pour mieux agir