5 Ways To Increase Nitric Oxide Naturally: Nitric Oxide is a signaling chemical that help cells and organs do almost everything they need to do. In the cardiovascular system, for example, it lowers blood pressure, softens the smooth muscle of the blood vessels, and controls the tone of the blood vessels. In terms of the immune system, it can change how T cells work and keep the body in great health.
5 Ways To Increase Nitric Oxide Naturally
Nitric oxide helps the kidneys get enough blood because it widens blood vessels. It turns out that the body makes nitric oxide on its own, thanks to several different processes. From L-arginine, an amino acid that helps the nitric oxide synthase enzyme do its job. And from artificial nitrates, which are often found in some foods. You can see that this small air molecule can be used for many things. But there’s more to it than just increasing blood flow. Nitric oxide can also help keep your prostate healthy.
1. Eat Vegetables High in Nitrates
Nitrate, a compound found in certain vegetables, is one of the many reasons vegetables are healthy for you.
Vegetables high in nitrate include:
- Celery
- Cress
- Chervil
- Lettuce
- Beetroot
- Spinach
- Arugula
- When these foods are consumed, nitrates are converted into nitric oxide, which confers a wide range of health benefits related to heart health and exercise performance.
- Strong evidence favors nitrates, especially from beetroot, for improving exercise performance in athletes .
- Despite the effects that nitrates have on nitric oxide production in your body, some people avoid them for fear they are harmful and contribute to cancer.
- This is likely because sodium nitrates are commonly used as a preservative and color fixative in bacon, cold cuts, and hot dogs.
- Eating these foods is linked to bowel cancer, and nitrates are thought to be the culprit.
- Nitrates can form N-nitroso compounds, such as nitrosamine, which are capable of causing cancer.
- However, vegetables, which account for more than 80% of nitrate intake, contain antioxidants like vitamin C, which help prevent the formation of N-nitroso compounds.
- Therefore, nitrates from vegetables are harmless, whereas nitrates in processed meats can be troublesome to health, particularly when consumed in excess over long periods.
Important Note: Vegetables are good sources of nitrates, which help form nitric oxide in your body. Consuming nitrate-rich vegetables improves heart health and exercise performance.
2. Increase Your Intake of Antioxidants
- Nitric oxide is an unstable molecule that degrades quickly in the bloodstream, so it must be constantly replenished.
- One way to increase its stability and limit its breakdown is by consuming antioxidants.
- Antioxidants are molecules that neutralize free radicals, which contribute to the short life of nitric oxide.
- These antioxidants are found in all foods but primarily those of plant origin, such as fruits, vegetables, nuts, seeds, and grains.
A few important antioxidants include:
- Vitamin C: This antioxidant helps your body form connective tissues, including skin, bones, tendons, and cartilage. It also produces brain chemicals that help nerve cells communicate.
- Vitamin E: This antioxidant protects cells from the damaging effects of free radicals, which are thought to contribute to aging and disease. It also plays an important role in keeping the immune system strong.
- Polyphenols: This category of antioxidants is associated with several health benefits, including a reduced risk of cancer and cardiovascular disease.
- Glutathione: Coined “the mother of all antioxidants,” glutathione is the main antioxidant and detoxifier of every cell in your body.
Vegetables that are high in nitrate are also inherently high in antioxidants, which is likely why vegetables are so effective at increasing and maintaining optimal levels of nitric oxide.
Important Note: Antioxidants help decrease the breakdown and extend the life of nitric oxide in your body.
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3. Catch some sun
- Another all-natural method to raise nitric oxide levels in the body is sun exposure. Nitric oxide is produced more quickly when skin is exposed to sunshine, which benefits cardiovascular health and general well-being.
- Sunlight’s UVB rays encourage the skin’s creation of nitric oxide. When UVB light enters the skin, an internal type of cholesterol is transformed into nitric oxide. Once in circulation, this nitric oxide can assist in controlling blood pressure and enhance cardiovascular health.
- But it’s crucial to balance sun exposure and sun protection. The dangers of skin cancer, early aging, and other skin damage are increased by excessive sun exposure.
- To protect yourself from the harmful effects of the sun, it’s recommended to avoid sun exposure from 10 am to 4 pm, wear protective clothing, and apply sunscreen with an SPF of at least 30.
- Besides encouraging NO formation, sunlight exposure offers additional health advantages, including elevating mood, improving sleep quality, and boosting vitamin D synthesis.
4. Limit Your Use of Mouthwash
- Mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases.
- Unfortunately, mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide.
- Special bacteria in the mouth convert nitrate to nitric oxide. Humans cannot produce nitric oxide from nitrate without these bacteria.
- Research has shown that mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours.l
- The detrimental effects of mouthwash on nitric oxide production may even contribute to the development of diabetes, which is characterized by malfunctions in insulin production or action.
- This is because nitric oxide also regulates insulin, which helps cells utilize the energy obtained from food after it’s digested. Without nitric oxide, insulin cannot work properly.
- Therefore, to maintain adequate nitric oxide production, it’s best to use mouthwash sparingly.
Important Note: Mouthwash kills many types of bacteria in the mouth, including the ones that help produce nitric oxide. This limits your body’s ability to produce nitric oxide, which can lead to high blood pressure and diabetes.
5. Get Your Blood Flowing With Exercise
- Exercise really does get your blood pumping, largely because it improves endothelial function.
- Endothelium refers to the thin layer of cells that line the blood vessels. These cells produce nitric oxide, which keeps blood vessels healthy.
- Insufficient nitric oxide production results in endothelium dysfunction, which can contribute to atherosclerosis, high blood pressure, and other risk factors for heart disease.
- Exercise keeps your endothelial cells and blood vessels healthy by increasing your body’s natural ability to produce nitric oxide.
- The benefits of exercise on endothelial health and nitric oxide production can be seen in as little as 10 weeks when exercising for 30 minutes at least three times a week (52).
- For optimal results, combine aerobic training, such as walking or jogging, with anaerobic training, such as resistance training. The types of exercise you choose should be things you enjoy and can do long term.
- Finally, speak with your doctor to determine any limitations you may have in regard to exercise.
Important Note: Engaging in regular exercise can improve your endothelial function and thus your natural production of nitric oxide.
