Nitric Oxide: The Master Regulator of Circulation.
Nitric oxide is a tiny gaseous signalling molecule produced naturally inside the human body.Though simple in structure (one nitrogen + one oxygen atom=NO), it plays a powerful role in circulation, immunity, brain function, and cellular communication.
It discovered as a vital biological messenger in the 1980s,
and this discovery earned the Nobel Prize in Physiology or Medicine. Nitric
oxide (NO) first isolated by Joseph Priestley in 1772, who called it
"nitrous air". However, its critical biological role as a signalling
molecule in the cardiovascular system discovered in the 1980s by Robert F.
Furchgott, Louis J. Ignarro, and Ferid Murad, who shared the 1998 Nobel Prize
in Physiology or Medicine.
Chemical Discovery (1772): English chemist Joseph
Priestley was the first who prepared and studied nitric oxide. He generated
this gas by reacting nitric acid with metals like brass and used it to measure
the "goodness" of air (eudiometry), showing nitric oxide ability to
reduce air volume, a crucial step in early pneumatic chemistry.
Biological Discovery (1980s): Researchers determined that NO
produced by the body to function as a vasodilator, which relaxes blood vessels.
In medical terms widening of blood vessels called vasodilation.
The 1998 Nobel Prize: The Nobel Assembly awarded the prize
to Furch Gott, Ignarro, and Murad for their independent research uncovering how
this gaseous molecule acts as a signalling molecule in the cardiovascular
system.
Role of Nitric Oxide in the Human Body. Nitric Oxide plays
significant role in making the blood circulation in arteries, as it widens
arteries due to which blood flows smoothly. "Relaxes smooth muscles of
blood vessels" refers to the physiological process where the muscular
walls surrounding arteries and veins stop contracting and become softer,
leading to the widening of the blood vessels, a process known as vasodilation.
This mechanism reduces the resistance to blood flow, lowers blood pressure, and
improves the delivery of oxygen and nutrients to tissues.
Based on clinical studies, inhaled nitric oxide can indeed
reduce pulmonary air volume (specifically tidal volume and alveolar dead space)
in certain medical conditions. This effect particularly observed in patients
with severe heart failure or acute lung injury during, for instance, mechanical
ventilation.
1 Vasodilation (Blood Vessel Relaxation). This is the
most important function of nitric oxide, and it helps in controlling heart
problems. This is why nitric oxide is central to heart health.
(a)
Relaxes smooth muscles of blood vessels.
(b)
Widens arteries (vasodilation).
(c)
Improves blood flow.
(d)
Lowers blood pressure.
(e)
Enhances oxygen and nutrient delivery.
2 Heart Protection.
(a)
Reduces risk of hypertension.
(b)
Prevents clot formation.
(c)
Protects inner lining of blood vessels.
3 Brain Function
(a)
Helps nerve cells communicate.
(b)
Supports memory and learning.
(c)
Involved in neurotransmission.
4 Immune Défense. Immune cells produce nitric oxide
to:
(a)
Kill bacteria.
(b)
Destroy viruses.
(c)
Fight pathogens
5 Exercise & Muscle Performance
(a)
Increases blood flow to muscles.
(b)
Improves endurance.
(c)
Enhances oxygen utilization.
This is why athletes focus on boosting nitric oxide
naturally.
6 Production of nitric oxide in the body. There are
two main pathways:
(i)
L-Arginine Pathway (Enzymatic). Inside cells,
the amino acid L-arginine converted into nitric oxide by an enzyme called
Nitric Oxide Synthase (NOS). In the process this pathway needs:
(a)
Oxygen.
(b)
Healthy endothelial cells.
(c)
Adequate nutrients (like zinc, magnesium).
(ii)
Nitrate-Nitrite-NO Pathway (Dietary): Certain
foods contain nitrate for example:
(a)
Beetroot
(b)
Spinach
(c)
Moringa leaves
(d)
Lettuce
(e)
Radish
Process: Dietary nitrate in vegetables like beetroot,
lettuce, radish, and spinach swallowed, absorbed, concentrated in saliva, and
reduced to nitrite by oral bacteria, then further converted to nitric oxide in
the stomach and blood. This is why excessive use of antibacterial mouthwash can
reduce nitric oxide production it kills helpful oral bacteria.
7 How to Keep Nitric Oxide at Optimal Levels.
(a) Eat
Nitrate-Rich Vegetables
(a)
Beetroot
(b)
Spinach
(c)
Moringa
(d)
Rocket leaves
(e)
Cabbage
Natural plant nitrates are safe and beneficial.
(ii) Exercise
Regularly:
(a)
Brisk walking
(b)
Cycling
(c)
Yoga
(d)
Pranayama
Exercise stimulates nitric oxide release.
(iii) Sunlight Exposure. Moderate sunlight helps
release nitric oxide stored in skin.
(iv) Eat Arginine & Citrulline Foods. Arginine
& Citrulline are amino acids boost nitric oxide, improving blood flow and
heart health. Key foods containing arginine and citrulline mentioned in as:
(a)
Watermelon (rich in citrulline)
(b)
Pumpkin seeds
(c)
Peanuts
(d)
Lentils
Citrulline converts to arginine then to nitric oxide. Consuming
citrulline is more effective at raising arginine levels than taking arginine
itself, as it avoids breakdown in the liver and intestines.
(v) Proper sleep and stress management.
Improving nitric oxide levels through deep sleep and stress management involves
the body's natural "rest and repair" mechanisms, specifically by
parasympathetic nervous system activity, increasing nasal airflow, and reducing
cortisol, which damages blood vessels.
(vi) Deep Breathing. Nasal breathing increases nitric
oxide production in sinuses. There are few things which damage the
endothelium and reduce nitric oxide. Especially after age of forty, production
naturally declines. Hence it is better to avoid:
(a)
Smoking
(b)
Excess sugar
(c)
Trans fats
(d)
Sedentary lifestyle
(e)
Chronic stress
Why Nitric Oxide Decreases With Age?
(a)
Endothelial dysfunction
(b)
Oxidative stress
(c)
Poor diet
(d)
Low physical activity
After age 40, production naturally declines, increasing
cardiovascular risk. The endothelial dysfunction is a natural phenomenon and
automatically decreases with age. But we can reduce oxidative stress with slow
breathing exercises. Similarly, we can control our diet by replacing unhealthy diet
with healthy one and increase physical activity to reverse endothelial
dysfunction partially.
Simple summary of Nitric oxide is:
(a)
A vasodilator
(b)
A heart protector
(c)
A brain messenger
(d)
An immune defender
(e)
An exercise enhancer
Nitric oxide made from:
(a)
L-arginine inside the body
(b)
Dietary nitrates from vegetables
Best way to maintain it: Plant-based
diet, daily exercise, deep breathing, good oral health without overusing
antiseptic mouthwash.
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disclaimer carefully before using or relying on any information provided on
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1.
Not
a medical recommendation. This blog is solely for educational and reference
purposes. The information does not apply to any person’s medical condition.
This blog is not an attempt to give medical advice or practice medicine. The
blog's content is not meant to replace expert medical advice, diagnosis, or
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are at your own risk if you rely on any information from this blog, its
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