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Nitric oxide which has the molecular formula “NO” is a molecule naturally produced by cells in our body. It is a very little molecule, but despite this, it functions as a signaling molecule and a vasodilator, which means it relaxes and widens blood vessels. It is crucial for controlling a number of physiological and cellular functions, including blood pressure, immunological reactions, neurotransmission, and the expansion of the airways in lungs.
Nitric oxide is also involved in maintaining cardiovascular health, promoting immune function, and facilitating communication between cells in the nervous system. So, elevating nitric oxide levels in your body is of crucial importance. So, let us look at how to elevate your nitric oxide levels by exploring 8 science-backed strategies.
How is nitric oxide produced inside the body?
Nitric oxide is produced inside the body through a process called nitric oxide synthase catalysis. For simplicity let’s call nitric oxide synthase NOS. There are three isoforms of NOS known as endothelial NOS, neuronal NOS, and inducible NOS. Each isoform is found in different types of cells and is responsible for the production of NO in specific physiological contexts, which is really interesting to study about.
Endothelial NOS is primarily found in endothelial cells lining the blood vessels. It is activated by various stimuli like shear stress, acetylcholine, and certain hormones. Once activated, it converts the amino acid L-arginine into L-citrulline and releases NO as a byproduct. NO produced by endothelial NOS plays a crucial role in the regulation of vascular tone, blood pressure regulation, and blood flow.
When coming to neuronal NOS, it is mainly found in neurons, particularly in the brain and peripheral nervous system. It is involved in neurotransmission and serves as a signaling molecule between nerve cells. Similar to endothelial NOS, neuronal NOS also converts L-arginine into L-citrulline, releasing NO as a chemical messenger.
The final type is inducible NOS. Inducible NOS is not constitutively expressed but is induced in response to various inflammatory and immune responses. It is produced by immune cells such as macrophages and neutrophils. Unlike endothelial NOS and neuronal NOS, inducible NOS activity is not tightly regulated, and it produces large amounts of NO over a longer period. This sustained NO production by inducible NOS helps in immune defense mechanisms and contributes to cellular signaling in inflammatory responses.
When summarizing this whole scenario, the production of nitric oxide inside the body simply involves the enzymatic conversion of L-arginine by different isoforms of NOS in various cellular contexts.
Importance of elevating nitric oxide levels
Elevating nitric oxide levels in the body is important for many important reasons. Let’s look at the most prominent ones.
- Cardiovascular health
Nitric oxide is a powerful vasodilator, meaning it relaxes and widens the blood vessels, improving blood flow and reducing blood pressure. This helps to prevent the development of conditions like hypertension and atherosclerosis and reduces the risk of heart attacks and strokes.
- Athletic performance
Nitric oxide plays a crucial role in exercise performance. By increasing blood flow to the muscles, it enhances oxygen and nutrient delivery, improving endurance and reducing fatigue. It also helps to remove metabolic waste products like lactic acid, delaying muscle fatigue and improving recovery.
- Immune function
Nitric oxide is an important component of the immune system. It helps to fight against pathogens like bacteria and viruses by acting as a signaling molecule for immune cells, increasing their activity, and promoting the release of inflammatory mediators. This helps to protect the body against infections and supports overall immune function.
- Neuronal health
Nitric oxide acts as a neurotransmitter in the central nervous system, playing a role in memory, learning, and cognitive function. It promotes neuroplasticity, which is the brain’s ability to adapt and change in response to new experiences or injuries. Additionally, maintaining optimal nitric oxide levels can help prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Erectile function
Nitric oxide is crucial for male sexual health as it promotes the relaxation of smooth muscles and increases blood flow to the erectile tissues, leading to stronger and longer-lasting erections. This is the basis for the action of drugs like Viagra, which work by enhancing nitric oxide production.
So, now you know that elevating nitric oxide levels in the body is essential for maintaining a healthy cardiovascular system, enhancing athletic performance, supporting immune function, promoting neuronal health, and improving sexual function.
Let’s go to the 8 most awaited science-backed strategies!
- Maintain good blood pressure and cholesterol levels.
Nitric oxide plays a critical role in blood pressure regulation and cardiovascular health. High blood pressure and elevated cholesterol levels can impair nitric oxide production by damaging the endothelial cells responsible for its synthesis and function, leading to various health issues. Therefore, maintaining healthy blood pressure and cholesterol levels is crucial for optimal nitric oxide function and overall cardiovascular health.
Hypertension can damage the endothelial lining of blood vessels over time, which can reduce nitric oxide levels. The endothelial cells are responsible for producing nitric oxide, and when they are damaged, the production of nitric oxide is compromised.
Elevated cholesterol levels, specifically low-density lipoproteins or LDLs or “bad” cholesterol, can accumulate on the arteriole walls and cause damage to the endothelial cells. This damage can further impair nitric oxide production and function. However, it is important to note that nitric oxide therapy can help protect endothelial cells from oxidative stress caused by LDL cholesterol.
- Consume food that is rich in nitrates.
Consuming foods rich in nitrates can help increase nitric oxide levels naturally. Foods high in nitrates, such as leafy greens including spinach, kale, and arugula; then beets, celery, and pomegranates, can help increase nitric oxide levels. These foods get converted into nitric oxide in the body through a process called nitrate reduction.
Spinach is not just good in salads but also an excellent source of dietary nitrates. Bok choy, a member of the cabbage family, is the highest in nitrates. Lettuce is another vegetable that contains natural nitrates.
These vegetables are rich in antioxidants and other beneficial compounds that can support overall health. It is important to note that while nitrates found in vegetables have been associated with a reduced risk of chronic health conditions, nitrates added to processed meats can pose health risks.
So, if you are looking to increase your nitric oxide levels, incorporating these vegetables into your diet can be a good starting point. It is a good idea to consult with a healthcare professional or registered dietitian for personalized advice.
- Regular exercises
Regular physical activity, such as cardiovascular exercises such as running and cycling or strength training, can increase nitric oxide production in the body. Try to aim for at least 20 minutes or more of moderate intensity exercise three to five days a week. So be active! As you know, exercising can give you a lot including a good physique and a healthy body.
- Increase dietary intake of L-arginine
L-arginine is an amino acid that acts as a precursor to nitric oxide production in the body. Foods rich in L-arginine include red meat, poultry, seafood, dairy products, legumes like beans and lentils, and seeds like almonds, cashews, and pumpkin seeds.
It is required for protein synthesis and is extensively utilized in circulation. In the body, L-arginine is turned into nitric oxide, which stimulates blood vessels to dilate, allowing for better blood flow. It also increases the production of growth hormones, insulin, and other hormones in the body.
- Get enough antioxidants
Nitric oxide can get easily degraded by free radicals in the body. Consuming antioxidant-rich foods, such as berries, citrus fruits, and dark chocolate, can help prevent the breakdown of nitric oxide and increase its bioavailability.
- Manage stress levels
Chronic stress can decrease nitric oxide production. You can practice stress management techniques like deep breathing exercises or engaging in enjoyable activities to reduce stress and promote nitric oxide production naturally.
Deep breathing exercises can help reduce stress and increase oxygen flow to the body. This increased oxygen flow can help stimulate the production of nitric oxide in the body. Also, getting enough sleep is essential for reducing stress and improving overall health. Lack of sleep can lead to increased stress levels and decreased nitric oxide production.
- Quit smoking
As you all know, smoking can result in multiple bad consequences. It also impairs nitric oxide production and damages blood vessels. Quitting smoking can help restore nitric oxide levels and improve overall cardiovascular health. Then, your body undergoes several positive changes, including an increase in nitric oxide levels.
- Consider nitric oxide supplements
Nitric oxide supplements, such as L-arginine or L-citrulline, can directly increase nitric oxide levels in the body. It is important to note that excessive nitric oxide production can have negative effects on health. Therefore, it is crucial to maintain a balanced approach and consult with a healthcare professional or nutritionist for personalized advice.
So, what can you do?
If you want to live happily you need to maintain good health. As you saw today, nitric oxide plays a huge role in our body to keep us fit. So, remember to start thinking about it today itself!
