It is imperative to increase nitric oxide as it drives circulation and cardiovascular health, fuels nerve impulses, and defends the immune system. It is also the key to enhancing one’s sex life.
As we age, our nitric oxide levels plummets, leaving us in the wake of declining health each year.
Why is Increasing Nitric Oxide Important?
Research shows us that every cell in our body depends on nitric oxide. In 1992, it was voted Molecule of the Year.
Nerve cells in the central and peripheral nervous system rely on nitric oxide to assist nerve signal transmissions. Nitric oxide protects neurons from damage and regulates nerve growth, development, and repair. It also improves blood flow in the brain and balances neurotransmitter release. Furthermore, it plays a critical role in the health and recovery of mitochondria.
In addition to supporting nerve function, nitric oxide also improves cardiovascular health, immune function, and athletic performance.
While you may know of nitric oxide’s role in erectile function, it also plays a more significant role in reproduction. For example, it improves sperm quality and motility and helps the oocyte, the immature female egg, bind better to the sperm.
Unfortunately, nitric oxide decreases dramatically as we age. The good news is that the decrease is more often due to lifestyle choices rather than aging. Without any therapeutic lifestyle changes, nitric oxide levels decrease 85% by age 60.
Foods that Increase Nitric Oxide Production
Incorporating nitric oxide-boosting foods into your diet is the first and most affordable step to increasing nitric oxide production.
Radishes
The first food is radishes. These roots pack health benefits and skyrocket nitric oxide production while supporting your liver.
Radishes contain potent antioxidants, including CoQ10. Furthermore, they are rich in vitamins and minerals.
For maximum benefit, we recommend adding half a cup or 10-12 radishes per day to your diet. They can be added to salads, sandwiches, wraps or dipped in hummus or guacamole. Some choose to roast these powerhouses.
Leafy Greens
Next, leafy greens such as arugula (AKA Rocket or Rucola in other countries) pack a mighty punch for nitric oxide production. With its distinct peppery flavor, you can use this green in salads, sandwiches, soups, sauces, or omelets.
Beet Roots and Beet Juice
Beet roots and beet juice boost nitric oxide levels while supplying antioxidants. Beets also detoxify the liver, especially in the form of beet juice.
We highly recommend the recipe Red Punch.
Cilantro
Cilantro is one of our favorite nitric oxide producers. Resembling a flat-leaf parsley, this citrusy herb contains high levels of vitamins A, C, K, folate, and minerals.
Besides boosting nitric oxide, cilantro aids in heavy metal excretion from the body. Dr. Coppola and Dr. Monteiro often go through 3-4 bundles a week, along with a pound of arugula.
Fresh Mint
Fresh mint is a powerful producer of nitric oxide. While easy to grow, the herb may take over your garden if not trimmed down regularly.
To add mint to your diet, we recommend steeping it in hot water and may be enjoyed as a hot or cold tea. You can freeze some of the mint tea by making ice cubes and adding it to your water. You may also chop fresh mint and mix it into salads.
Butter Leaf Lettuce, Spring Greens, and Basil
The next powerhouse greens are butter leaf lettuce, spring greens, and basil. While basil is an herb, it produces less nitric oxide than mint and cilantro. Regularly eating all these greens and basil will certainly boost nitric oxide production.
Bok Choy
Bok choy, part of the cabbage family, is highly effective in increasing nitric oxide. Dr. Monteiro and Dr. Coppola enjoy it stir-fried with tamari sauce, garlic, and ginger. You can also add bok choy leaves to salads or sandwiches.
Swiss Chard
Swiss Chard, the last green on this list, boosts nitric oxide production. It can be steamed or sauteed. We recommend adding it to soups, stews, casseroles, frittatas, and quiches.
Other Methods of Increasing Nitric Oxide
While certain foods can increase nitric oxide levels, there are many other methods of increasing NO production.
Antioxidants
Clinical studies reveal that foods high in antioxidants or antioxidant supplements can increase the stability of nitric oxide and limit its breakdown in the bloodstream.
Nitric oxide is an unstable molecule that breaks down very quickly in the bloodstream. Research shows blood vessels store nitric oxide for 1.5-2 minutes before it breaks down. The body requires consistent replenishment to raise its levels.
We recommend consuming at least 5 cups of non-starchy vegetables daily and low-sugar fruits like berries, lemons, limes, apples, watermelon, and cantaloupe. Ginger and turmeric also contain many antioxidants.
Exercise
Exercise is another way to boost nitric oxide production. Regular exercise keeps the inner lining of the blood vessels, called the endothelium, healthy. Healthy endothelium produces nitric oxide.
Studies show exercise also increases antioxidant activity, inhibiting the breakdown of nitric oxide.
Exercise doesn’t mean high-impact or high-intensity cardiovascular workouts or weightlifting. While these activities do indeed increase nitric oxide, low-impact exercises or stretching like yoga or Tai chi also work.
Even more gentle passive stretching, which involves stretching in one position for set amounts of time, increases blood flow to muscles, enhancing nitric oxide release.
Breathing Techniques
Breathing techniques like Bhramari Pranayama, the humming bee breath, effectively raise nitric oxide levels.
To do a simple version of the humming bee breath, plug your ears with your index fingers, take a deep breath and hum while you slowly exhale with your mouth closed. Research studies show that humming increases production by 15 times.
However, the Wim Hof Breathing technique is the most impactful. It was developed by an extreme athlete with dozens of world records.
The principle of the breathing exercises involves performing a series of controlled rapid, deep inhalations followed by passive exhalations in cycles. After a cycle, the individual exhales all the air from their lungs and holds their breath, for 30 seconds for the beginner on up to 3 minutes for more advance protocols. Following the breath hold, the individual takes a deep recovery breath and holds it briefly before exhaling. These cycles repeat multiple times. Click Here for a beginner protocol.
Besides boosting nitric oxide, the Wim Hof breathing technique helps with pain management by modulating the body’s stress response. It also increases energy levels and improves focus and mental clarity.
Furthermore, the Wim Hof reduces stress and anxiety and possibly enhances immune function, decreasing infections and reducing inflammation.
Nitric Oxide Challenge
By understanding the critical role of nitric oxide and implementing these strategies, you can enhance your vitality and ignite a health revolution within your body.
We encourage you to take the Nitric Oxide Challenge.
First, commit to integrating nitric oxide builders into your diet daily. Second, incorporate some form of regular exercise into your daily life, even if it is only neuropathy exercises or chair yoga. Third, practice effective breathing techniques.
Embrace these tools and invest in your health, while inspiring others to do the same.
Struggling with Neuropathy?
Dr. Coppola and Dr. Monteiro’s dedication to combating neuropathy is deeply personal, stemming from Dr. Monteiro’s experience with her mother’s severe chemo-induced neuropathy. This personal journey fueled their commitment to develop a systematic, drug-free approach to reversing neuropathy.
They founded the San Antonio Neuropathy Center, where they’ve successfully treated over 18,000 patients over the past two decades. Their acclaimed book, “Defeat Neuropathy Now in Spite of Your Doctor,” along with their neuropathy product line, stands as a testament to their expertise and innovative solutions.
Recognized as leading neuropathy specialists in America, Dr. Coppola and Dr. Monteiro offer a beacon of hope for those diagnosed with this challenging condition. If you or a loved one is seeking relief from neuropathy, reach out to us at 844 400-0101 or email us through our contact page – Click here.
Your path to healing can start today.
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