Nitric oxide (NO) plays a key role in aiding blood vessel function, blood pressure regulation, and overall heart performance. Erectile dysfunction, hypertension, changes in vision, depression or changes in memory is a sign that this may be an issue. Here are ways to learn how to shift this back to the positive.

Dietary nitrogen-rich foods: Include nitrogen-rich foods in the diet, such as leafy greens (spinach, arugula), beets and celery. These foods are converted into nitric oxide in the body and can contribute to improved blood flow. Do not confuse this with nitrates in processed meats. Which are bad for the body.

Consume foods rich in L-Arginine: L-Arginine is an amino acid that serves as a precursor to nitric oxide. Incorporate foods like nuts, seeds, poultry, dairy and legumes to boost L-Arginine levels.

Antioxidant-rich foods: Oxidative stress can reduce nitric oxide levels. Consume fruits and vegetables rich in antioxidants such as berries, citrus fruits and colorful vegetables to combat oxidative stress.

Regular exercise: Engage in regular physical activity because it stimulates the production of nitric oxide. Both aerobic exercises (jogging, cycling) and resistance training can be beneficial.

Sun exposure: Sunlight exposure triggers the release of nitric oxide from the skin, promoting cardiovascular health. Aim for moderate sunlight exposure, especially during the morning. Excessive exposure carries its own risks.

Manage stress: Chronic stress can negatively impact nitric oxide production. Practice stress-reducing techniques such as meditation, deep breathing or yoga.

Adequate Sleep: Get enough quality sleep because sleep deprivation may impair nitric oxide synthesis. Aim for seven to nine hours of sleep per night. Honor the circadian rhythm and go to sleep between 10 and 11 p.m. and awake by 6 a.m.

Moderate alcohol consumption: Moderate alcohol intake may have a positive effect on nitric oxide levels. This means one daily drink for women and no more than two for men. However, excessive alcohol consumption can have adverse effects, so moderation is key.

Quit smoking: Smoking is known to reduce nitric oxide levels. Quitting smoking can improve overall cardiovascular health.

Stay hydrated: Proper hydration is essential for cardiovascular health and supports the production of nitric oxide. Add in Celtic sea salt while hydrating to support cellular health. It contains three forms of magnesium that are critical for cardiovascular health!

Avoid mouthwash: Mouthwash kills all the germs in the mouth. A healthy microbiome supports nitric oxide production.

Cammy Benton is an integrative and functional medicine medical doctor and owner of Benton Integrative Medicine & The Medspa, a direct primary care practice, located at 16415 Northcross Dr., Ste. B, in Huntersville (includes Medspa) and 514 N. NC-16 Bus Hwy., in Denver. For more information, call 704-775-6029 or visit BentonIntegrative.com.

Benton Integrative Medicine & The Medspa - Huntersville & Denver - 16415 Northcross Drive Suite B, Huntersville, NC

At Benton Integrative Medicine we provide holistic health care with Direct Primary Care, Wellness & Healing Hormone Health, Sexual Health, and Medical Spa services. Our membership mod... Read More »