How To Increase Nitric Oxide
Red Beets are known to increase Nitric Oxide production
Nitric Oxide is a vital compound made in the body. It was discovered in the human body in the early 1980’s and it was such an important discovery that the Nobel Prize for Medicine was awarded. Nearly very cell in the body can make Nitric Oxide. Nitric Oxide is very important for Cardiovascular Health, Exercise Performance, Immune Function, Neurotransmission and Sexual Health. Many Americans are producing low levels of Nitric Oxide. The side effects of low NO is similar to that of Metabolic Syndrome…Hypertension, Diabetes, Overweight, Cardiovascular Disease, Alzheimer’s.
Nitric Oxide is synthesized in the body 2 ways. What I find amazing is that both processes have features that continue to “feed” the production of Nitric Oxide. That is how important NO is to our body. Process 1 is called Nitrate-Nitrite-Nitric Oxide Pathway. Process 2 is called the L-Arginine Pathway.
There are very major problems from having to too little Nitric Oxide and the same can be said for excessive amounts of NO. Too little is a very common problem is hard to detect. NO does not exist in the blood. So, it cannot be measured from a blood test. Bad news men…Erectile Disfunction is an early indicator of low NO.
How We Make Nitric Oxide
The L-Arginine Pathway
- The amino acid L-Arginine is converted to Nitric Oxide + L-Citrulline
- This pathway requires Oxygen to be present
- This pathway is very effective for producing NO on demand for rapid vasodilation or immune response
- This pathway is less effective under conditions of low oxygen
- L-Citrulline can be recycled back into L-Arginine in the cells to sustain NO production!! (Continually Feed the System)
- Nitrate rich foods enter the body (Dark Green Veggies, Red Beets)
- Nitrates enter the saliva from chewing food and enter the bloodstream from digestion
- The bloodstream carries Nitrates back to the mouth (Continually Feed the System)
- Nitrate is reduced to Nitrite by the Mouth Microbiome
- Nitrite rich Saliva enter the nasal cavity and stomach where Nitrite becomes Nitric Oxide
- This method is effective under conditions of low oxygen
Great Info Here
Benefits of Nitric Oxide
Cardiovascular Health: NO can reduce Blood Pressure, Improve Circulation, Decrease the risk of Heart Attack and Stroke
Enhanced Exercise Performance: Enhance endurance, strength and recovery. Reduce soreness.
Better Cognitive Function: Improved brain health, memory, focus and reduced risk of cognitive decline. NO is a signaling molecule in the brain for the nerves.
Boosted Immune Function:
- Helps the Immune System respond more effectively to infections w/ better circulation
- Immune Cells produce NO to kill bacteria and viruses
- NO kills the Bacteria and Viruses that enter the gut
- NO kills the Bacteria that enters the Respiratory Tract
- Reduced Inflammation
Improved Sexual Health: NO is critical for increased blood flow for men and women
Improved Oxygenation: Enhances the ability to deliver oxygen to tissues
Increased CO2 Tolerance: Better balance of oxygen and carbon dioxide in the blood
Oxidative Stress: NO can react with radicals to form oxidants that cause cellular damage leading to chronic diseases
Inflammation: Chronic inflammation and autoimmune disorders
How to Increase Nitric Oxide
Increasing the production of Nitric Oxide can have lots of health benefits. You will improve many systems of the body and overall well-being. Here are some strategies to boost NO production:
1. Diet
Eat Nitrate Rich Foods: This is one of the most effect ways to boost NO. Provide your body with the raw material, Nitrate.
- Leafy Greens: Arugula, Beet Greens, Spinach, Lettuce and Kale
- Root Vegetables: Beets, Radishes, Carrots
- Veggies: Celery, Cabbage, Fennel
- Beetroot Juice
- L-Arginine: Turkey Breast, Pork Loin, Meat, Poultry, Fish, Dairy, Nuts, Seeds
- L-Citrulline: Watermelon, Cucumbers, Other Melons
Increase Polyphenol Intake: Polyphenols support Nitric Oxide Synthase (making NO from L-Arginine)
- Examples: Dark Chocolate, Berries, Red Wine, Green Tea, Coffee, Olive Oil, Mushrooms
2. Exercise
- Aerobic Exercises: Running, Cycling, Swimming, Walking
- Resistance Training: Weightlifting, Body Weight Exercises
3. Breathing Techniques
Deep, Slow Breathing: Wim Hof Method, Meditation, Yoga
4. Supplements
L-Arginine: Supplements are available. However; our body makes this Amino Acid, so a deficiency is very rare
L-Citrulline: This is a more effective supplement to take and the body coverts it to L-Arginine
Beetroot: Concentrated Beetroot is effective at increasing NO due to high Nitrate content
Antioxidants: Vitamin C and Vitamin E help protect NO from oxidative stress. Keeps the NO high quality.
5. Lifestyle Factors
Reduce Stress: Chronic Stress can impair Nitric Oxide production. Managing Stress can support NO levels
Adequate Sleep: Quality Sleep is essential for overall health and helps to maintain the body’s ability to produce NO
Avoid Smoking: Smoking reduces NO production and damages blood vessels.
6. Avoid Antiseptic Mouthwashes
7. Sunlight Exposure
UV Light: Moderate exposure to sunlight can trigger the release of NO in the skin which will dilate blood vessels and reduce blood pressure.
8. Avoid Proton Pump Inhibitors (Prilosec)
The Nitrate in the mouth is converted to Nitrite. The Nitrite rich saliva then goes to the Nasal Cavity and is swallowed in the stomach. The Nasal Cavity and Stomach are acidic and that acid converts Nitrite to Nitric Oxide. If you reduce the acidity of the stomach for long periods of time, Nitric Oxide will be reduced. Acid reflux is a condition of too little stomach acid. Eat a salad with Olive Oil and Apple Cider Vinegar dressing before a meal to add acid to the stomach.
98% of us are difficient in Vitamins. Find out why....
Fat-Soluble Vitamins:
Vitamin A
The Alpha Swoletauri System prioritizes multivitamins as part of the Lion Diet. As I’ve mentioned before even when eating a healthy diet, we can be micronutrient deficient. My personal experience led me to having high blood pressure and 3 blood clots in my leg. As I investigated root causes for my conditions, I found that many nutritional deficiencies could effect the circulatory system. These nutrient deficiencies cause a ripple effect in the body and are very hard to pinpoint….Read More…
“Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.“
Vitamin D Roles in the Human Body:
- Bone Health: Enhances the absorption of Calcium and Phosphorus from the gut.
- Bone Growth: Unstable molecules that can damage cell membranes, proteins, DNA. They potentially lead to chronic diseases like Cancer.
- Immune System: Regulates the immune system.
- Cell Differentiation: Promotes cell differentiation and inhibits Cell Proliferation. This is a cancer prevention role.
- Insulin Regulation: Plays a role in insulin production and glucose metabolism.
Vitamin K Roles in the Human Body:
- Blood Clotting: Essential for synthesizing proteins required for blood coagulation and activates clotting factors to prevent excessive bleeding.
- Bone Health: Regulated the binding of Calcium in Bones and activates a protein critical for bone formation and mineralization.
- Cardiovascular Health: Regulates the calcium levels in blood vessels
- Cell Metabolism: Helps cell’s Mitochondria make ATP for energy.
Water-Soluble Vitamins:
Vitamin B
Vitamin B Roles in the Human Body:
- B1: Helps convert Carbohydrates to energy, supports nerve function, and plays a role in muscle contraction.
- B2: Aids in energy production, supports cellular function, growth and development and helps maintain healthy skin and eyes.
- B3: Supports the metabolism by helping to convert nutrients to energy. Essential for DNA repair and the production of stress and sex hormones.
- B5: Crucial for the synthesis of coenzyme A, which is important for fatty acid metabolism and the synthesis of hormones and neurotransmitters.
- B6: Involved in Amino Acid metabolism, red blood cell production and the creation of neurotransmitters…….
Vitamin C
Vitamin C Roles in the Human Body:
- Antioxidant: Powerful Antioxidant that helps protect Cells from damage by free radicals. This reduces the risk of diseases such as heart disease and cancer.
- Collagen Synthesis: Essential for the biosynthesis of collagen. Collagen is a protein involved in clotting and maintaining the structure of skin, blood vessels, bones and connective tissue.
- Immune Function: boosts the immune system by stimulating the production and function of white blood cells. It enhances the skin’s defense system and helps wounds heal faster.
- Absorption of Iron: It improves the absorption of iron.
- Cardiovascular Health: Associated with a lower risk of cardiovascular disease.
- Eye Health: Reduces the risk of cataracts and macular degeneration.