Nitric oxide is an element produced in your body that helps to lower blood pressure, improve circulation, and increase energy. As you age, your nitric oxide levels are depleted and should be supplemented. You can boost your nitric oxide levels by doing regular cardiovascular exercise, getting outdoors, and meditating. These levels can also be raised if you eat healthy foods like greens and protein.

Ways to boost nitric oxide naturally...

1. Do at least 30 minutes of cardio every day. Cardiovascular exercise makes your heart pump faster, which triggers the production of nitric oxide in your body. Try to do sessions of moderate to intense cardio that last at least 30 minutes, or break up the 30 minutes into activities that are at least 10 minutes long. Plan activities such as running, biking, swimming, dancing, rollerblading, or aerobics.
>>Brisk walks are also a good form of exercise, and can easily be combined with daily activities like walking your dog or running errands.
>>Fit workouts into your busy schedule by waking up early to exercise or exercising during your lunch break.

2 Spend at least 20 minutes outdoors each day. Getting UV exposure allows your body to unlock its own stores of nitric oxide, raising your overall levels. Take the time to sit or walk around outdoors at least 20 minutes a day. This will also help reduce your blood pressure and improve your mood. Apply SPF to protect your skin from UVA damage.

3 Meditate to help open up your blood vessels. Meditation aims to relax the body, which can lower your blood pressure. This relaxed state can improve your body's production of nitric oxide. Aim to practice meditation at least once or twice a week to promote a healthier body and mind.

Consuming the Right Nutrients

1. Eat leafy greens and other vegetables that contain nitrogen. As a general rule, dark green vegetables are rich in nitrogen, an element that which produces nitric oxide when metabolized in the body. Aim to eat at least 1-2 servings of these foods a day to keep up your nitric oxide levels. These vegetables include:

  • Kale
  • Spinach
  • Lettuce
  • Brussel sprouts
  • Broccoli

2. Eat protein-rich foods high in arginine. Nitric oxide is produced when the body breaks down arginine. This amino acid is found in most high-protein foods. Try to eat 4-5 servings per week of foods like:

  • Cheese
  • Nuts
  • Legumes
  • Beans

3. Drink beet juice for an increase in nitric oxide. Beet juice can increase your levels of nitric oxide significantly before a workout. Drink at least 150 milliliters of it an hour before working out, or regularly during the week to raise your levels consistently. To mix things up, add beet juice to smoothies or mix it with other juices for a variety of flavors.

  • Berries have the sweetness and tartness to hide the taste of beets when mixed with them.

4. Eat dark chocolate to ease your body's production of nitric oxide. Dark chocolate contains polyphenols, which can help to ease your oxidative stress. In turn, it can promote the body's production of nitric oxide. A few times a week, eat 3-4 squares of chocolate containing at least 85% cocoa.

  • This should amount to 40 grams (1.4 oz) of chocolate.
  • Swap milk chocolate or candy for dark chocolate as a snack or small dessert.

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 master antioxidant and detoxifier of every cell in your body.

Several studies have found that ingesting nitric oxide precursors, such as nitrate or citrulline, with antioxidants maintains greater levels of nitric oxide in your body by helping reduce its breakdown. 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.

SUMMARY: Antioxidants help decrease the breakdown and extend the life of nitric oxide in your body.

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. In fact, 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. This leads to a decrease in nitric oxide production and, in some instances, an increase in blood pressure. 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.

One study found that people who used mouthwash at least twice daily were 65% more likely to develop diabetes than those who never used mouthwash. Therefore, to maintain adequate nitric oxide production, it’s best to use mouthwash sparingly.

Use Nitric-Oxide Boosting Supplements

Several dietary supplements are marketed as “nitric oxide boosters.” These supplements don’t contain nitric oxide itself, but they include ingredients that help form nitric oxide in your body. Two of the most commonly used ingredients are L-arginine and L-citrulline.

Action of WILDMAN Capsule to increase Nitric Oxide in body

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