Say yes to more NO!

Nitric oxide (NO) is a gaseous signalling molecule that plays a critical role in various physiological processes in the body, including:

• Vasodilation (relaxation of blood vessels)

• Neurotransmission

• Immune response

• Cellular communication

What is Nitric Oxide?

• Chemical formula: NO

• It’s a free radical gas (unstable and highly reactive).

• It acts as a biological messenger, meaning it helps cells "talk" to each other, especially in the cardiovascular and nervous systems.

  
  

🧬 How Is Nitric Oxide Produced in the Body?

1. Endogenous production via Nitric Oxide Synthase (NOS)

The primary way the body produces NO is through a group of enzymes called nitric oxide synthases (NOS), which convert L-arginine into NO and L-citrulline.

There are three major types of NOS:

• eNOS (endothelial NOS): Found in blood vessels; regulates blood pressure and flow.

• nNOS (neuronal NOS): Found in neurons; helps with neurotransmission.

• iNOS (inducible NOS): Found in immune cells; produces large amounts of NO to fight pathogens.

2. Dietary Sources and the Nitrate-Nitrite-NO Pathway

This is an alternative pathway, especially useful when oxygen is low (like during exercise or hypoxia):

• Dietary nitrate (NO₃⁻) from leafy greens and beets → converted by bacteria in your mouth to nitrite (NO₂⁻) → further converted to NO in your stomach or bloodstream.

This is why beet juice and spinach are considered good for blood pressure and athletic performance — they help boost NO levels.

🧠 Why Nitric Oxide Matters

• Heart health: Helps regulate blood pressure and prevent clot formation.

• Brain function: Acts as a neurotransmitter and supports memory and learning.

• Immune defense: Helps kill pathogens by producing reactive nitrogen species.

• Exercise performance: Improves blood flow to muscles.

Here are practical and science-backed ways to naturally boost nitric oxide (NO) levels in your body:

🥦 1. Eat Nitrate-Rich Foods

These provide dietary nitrates that your body can convert into NO through the nitrate–nitrite–NO pathway.

Top sources:

• Beetroot / beet juice

• Spinach

• Rocket – highest nitrate content!

• Lettuce

• Celery

• Cabbage

• Swiss chard

Tip: Juicing or lightly steaming preserves nitrates better than boiling.

🍊 2. Increase Antioxidant Intake

NO breaks down quickly due to oxidation. Antioxidants help protect NO and extend its activity.

Good sources:

• Vitamin C – citrus fruits, strawberries, bell peppers

• Vitamin E – almonds, sunflower seeds

• Polyphenols – dark chocolate (≥70%), green tea, red wine (in moderation), berries

• Glutathione – avocado, asparagus, garlic

  
  

🏋️ 3. Exercise Regularly

Both aerobic exercise (running, cycling) and resistance training stimulate endothelial nitric oxide synthase (eNOS), increasing NO production.

Regular physical activity is one of the most effective long-term ways to keep NO levels high and blood vessels healthy.

💊 4. Consider L-Arginine or L-Citrulline Supplements

These amino acids are precursors to nitric oxide:

• L-Arginine: Direct precursor, but has limited absorption.

• L-Citrulline: Converts into L-arginine in the kidneys and is more effective at raising NO levels.

Dose example: 3–6 grams of L-citrulline per day (check with your doctor before starting any supplements).

🚭 5. Avoid NO Killers

Certain habits or conditions lower NO levels:

• Smoking – destroys NO rapidly

• Chronic stress – raises cortisol, reducing NO production

• Poor sleep – reduces eNOS activity

• High-fat, low-veg diets – decrease NO availability

  

🦷 6. Don’t Use Antibacterial Mouthwash Excessively

Surprisingly, many NO benefits depend on oral bacteria converting nitrates → nitrites.

Using strong antibacterial mouthwash (like chlorhexidine) can kill these helpful bacteria, disrupting NO production.

🧘 7. Manage Stress and Sleep Well

• Stress reduction (via meditation, yoga, nature walks) supports NO production.

• Quality sleep improves circadian regulation of eNOS, keeping your vascular system healthy.

Would you like a sample NO-boosting meal plan or info on beetroot supplementation for exercise?

Yoga helps boost nitric oxide (NO) levels in several interconnected ways—primarily by improving blood flow, reducing stress, and enhancing breathing. Here's how it works:

🧘‍♀️ 1. Yoga Reduces Stress → Lowers Cortisol → Supports NO Production

Chronic stress elevates cortisol, which:

• Suppresses endothelial nitric oxide synthase (eNOS) activity

• Promotes inflammation and oxidative stress, degrading NO

How yoga helps:

• Activates the parasympathetic nervous system (rest and digest)

• Lowers heart rate and blood pressure

• Reduces cortisol levels

• Improves heart rate variability (HRV), a marker of vascular health

Result: Less cortisol = better NO synthesis = healthier blood vessels

🌬️ 2. Yoga Enhances Deep, Controlled Breathing

Many yoga styles include pranayama (breath control), which:

• Increases oxygenation

• Slows breathing rate → raises carbon dioxide (CO₂), which enhances NO release in the lungs

• Stimulates nasal breathing, which directly produces small amounts of NO in the sinuses

Fact: Your nasal passages naturally produce nitric oxide. Breathing through the nose (especially during pranayama) increases its delivery to the lungs and bloodstream.

🩸 3. Yoga Improves Circulation and Vascular Health

Poses (asanas) involve stretching and holding muscles in ways that:

• Temporarily restrict and then re-perfuse blood flow → a mild form of "vascular training"

• Improve endothelial function, helping blood vessels produce more NO

• Reduce blood pressure over time

Especially helpful poses:

• Legs-up-the-wall (Viparita Karani)

• Bridge pose (Setu Bandhasana)

• Downward dog (Adho Mukha Svanasana)

• Seated forward fold (Paschimottanasana)

  
  

🧠 4. Yoga Boosts Antioxidant Defenses

Regular yoga practice:

• Enhances glutathione (a master antioxidant)

• Reduces oxidative stress → preserves NO from breaking down

• Improves mitochondrial health, which supports overall NO metabolism

Here's a simple 10–15 minute yoga + breathwork routine designed to naturally boost nitric oxide (NO) levels by combining:

• Gentle movement to stimulate blood flow

• Poses that support vascular health

• Breathing techniques that promote NO release

  
  

NO-Boosting Yoga & Breath Routine

Practice on an empty or light stomach, ideally in the morning or early evening. Breathe through your nose as much as possible.

1. Centring Breath (2 minutes)

Purpose: Activate nasal NO production, calm the nervous system

• Sit or stand comfortably, spine straight

• Inhale slowly through the nose for 4 seconds

• Hold the breath gently for 2 seconds

• Exhale through the nose for 6 seconds

• Repeat for 6–8 breaths

✅ Focus on nasal breathing, which stimulates NO release from sinuses into the lungs

2. Standing Forward Fold (Uttanasana) – 1 min

Purpose: Increases blood flow to the head and sinuses

• Stand tall, inhale, and reach arms overhead

• Exhale and fold forward, letting your head hang

• Slightly bend knees if needed

• Breathe through the nose, relaxing the neck

  
  

3. Cat-Cow Stretch – 1 min

Purpose: Enhances circulation and spinal flexibility

• Come onto hands and knees

• Inhale: Arch the back, lift chest and tailbone (Cow)

• Exhale: Round the spine, tuck chin (Cat)

• Flow slowly with each breath

  
  

4. Bridge Pose (Setu Bandhasana) – 1 min

Purpose: Stimulates blood flow to the heart and activates eNOS

• Lie on your back, bend knees, feet flat and hip-width

• Inhale and lift your hips, engaging glutes

• Hold for 5 breaths, lower down

• Repeat 2–3 times

  
  

5. Legs-Up-the-Wall (Viparita Karani) – 3 mins

Purpose: Passive inversion to increase venous return and calm the body

• Lie on your back with legs resting vertically on a wall

• Place a folded blanket or pillow under your hips if comfortable

• Breathe deeply through the nose

• Stay for 3–5 minutes if you have time

  
  

6. Humming Bee Breath (Bhramari Pranayama) – 2 mins

Purpose: Dramatically increases nitric oxide release in nasal passages

• Sit upright comfortably

• Close your eyes and ears gently with fingers

• Inhale deeply through the nose

• Exhale while making a soft humming sound like a bee (mmm…)

• Repeat 5–10 rounds

✅ Research shows humming increases nasal NO production 15x more than quiet exhalation.

7. Rest and Observe (1–2 mins)

• Sit or lie quietly with natural nasal breathing

• Observe how your body feels

• Notice any warmth, lightness, or calmness

  
  

🕒 Total Time: ~12–15 minutes