Since the pandemic, more people are having to live with and deal with depression. Certainly, we would have to agree that depression is not something that is easy to live with. Are there things we can do in order to feel better about ourselves and combat the feelings of depression?
When people are depressed it makes it hard to do what needs to be done to start feeling better. It can drain one’s energy, drive, and hope. Overcoming depression is not quick or easy, but it is possible.
A great tip that can help you battle depression is to make sure you’re getting enough sleep every day. It’s important that we get enough sleep because it helps our bodies function. If we don’t get enough sleep, we can get tired and that can lead to feeling depressed.
If your income is low and you are suffering from depression, try and find free or low-cost social services that can help you. Local governments offer community counseling services to those with low incomes, especially those people who qualify for Medicaid. These community counseling centers can also provide free samples of medication for those who can’t afford to fill a prescription.
Dealing with personal problems head-on is a good way to help defeat depression. Take steps that are small to help you not get overwhelmed and take things on one step at a time. By setting small goals, you can quickly resolve the problems that cause depression.
If you suffer from depression, it is important that you do not skip meals. Not eating anything can cause you to become irritable and tired, which can, in turn, cause your depression symptoms to flare up. Try to eat 3 meals every day, and space these meals about 4 to 6 hours apart.
One of the best ways to fight against depression is to develop hobbies. People are mostly depressed when they are idle. By keeping yourself occupied on something that you love, you automatically keep your mind off negative problems and emotions. This is also an easy way to build an appreciation for life.
In order to fight against depression, it is very important to always think positively. Negative thinking plays a big role in our state of mind and it tends to affect the way we deal with people. By having a positive mindset people expect great things which in return opens lots of great opportunities.
To help you conquer your depression it is vital that you learn to develop a positive attitude and change the way you think. Research has shown that negative thinking plays a huge role in depression. Depressed people minimize their successes and accomplishments and, instead, focus on their failures and sorrows. The key to happiness is loving life in the face of suffering.
When suffering from depression it is important to understand the emotional cycle. It is perfectly natural to feel better on some days and worse on others. Understanding the pattern of emotions in your life will help you to put your feelings in perspective. The next time you feel down and utterly hopeless, remind yourself that it is only a temporary feeling.
It is interesting to note that people who suffer from major depressive disorder may have a reduced level of arginine within the body. This comes from research out of the University of Eastern Finland. This may explain why some people who take nitric oxide supplements notice an increase in feelings of well-being.
As you can see, it is possible to make a huge dent in depression with some easy lifestyle changes. Feeling better will take you some time, but you can get to where you would like to be if you will make positive choices each day and have the support of others.
Vitamin d, nicknamed the sunshine vitamin because your body produces it after sun exposure, has long been known to help build strong bones by increasing the body’s absorption of calcium and phosphorous. But beginning in 2000, research into vitamin d’s role in other health conditions began to expand rapidly. While there is strong support for vitamin d’s role in bone health, the evidence that it prevents other health conditions is not yet conclusive, says dr.
Vitamin d was discovered in 1920, culminating the long search for a way to cure rickets, a painful childhood bone disease. Within a decade, the fortification of foods with vitamin d was underway, and rickets became rare in the united states. But solving the problem of rickets was only the beginning of research into vitamin d. Research results suggest that vitamin d may have a role in other aspects of human health.
Men have a tendency to lose hair as they grow old, commonly referred to as balding. According to hair loss research, vitamin d plays an important role in preventing this hair loss by maintaining a healthy hair follicle, which ensures the hair remains healthy and strong. Vitamin d also helps in the absorption of calcium, which helps in the secretion of hormones, such as biotin, that promote the growth of strong healthy hair.
The Benefits of Vitamin D
The best benefits of this vitamin include improved bone density and brain health, strengthened immune system, weight loss, and a lower occurrence of autoimmune diseases.
Findings on the benefits of vitamin d for cancer prevention are mixed. More studies are needed to determine whether vitamin d supplementation may reduce the risk of certain cancers. Cognitive health. Research shows that low levels of vitamin d in the blood are associated with cognitive decline. However, more studies are needed to determine the benefits of vitamin d supplementation for cognitive health.
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2. Vitamin D Reduces Depression
The use of vitamin d supplements to prevent and treat a wide range of illnesses has increased substantially over the last decade. Epidemiologic evidence links vitamin d deficiency to autoimmune disease, cancer, cardiovascular disease, depression, dementia, infectious diseases, musculoskeletal decline, and more. The institute of medicine published an exhaustive report in 2010 that concluded that vitamin d supplementation for indications other than musculoskeletal health was not adequately supported by evidence and that most North Americans receive sufficient vitamin d from their diet and sun exposure.
3. Vitamin D Boosts Weight Loss
Dr. Boyd points out that obesity is a known risk factor for low vitamin d levels—which means more vitamin d may help with weight loss. One 2009 study in the British Journal of Nutrition found that, in overweight or obese women with low calcium levels, those who took a daily dose of calcium paired with vitamin d were more successful shedding pounds than those who took a placebo supplement, due to an “appetite-suppressing effect” of the combination.
Vitamin d health benefits include supporting infants, preventing cancer, increasing fertility, supporting cardiovascular health, supporting weight loss, reducing depression, fighting type-s diabetes, supporting stronger bones, improving muscle function, boosting the immune system, and treating rickets. Vitamin d deficiency is dangerous in numerous ways. It not just weakens your bones but puts you at risk of other health problems as well.
Getting too much vitamin d (known as vitamin d toxicity) can be harmful. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Excess vitamin d can also damage the kidneys. Too much vitamin d also raises the level of calcium in your blood. High levels of blood calcium (hypercalcemia) can cause confusion, disorientation, and problems with heart rhythm.
Food Sources of Vitamin D
how much you need
we include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Vitamin d is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins d-1, d-2, and d-3.
In addition to daily walks outside in the sun, you can increase vitamin d3 levels through the consumption of certain foods. The top food sources for vitamin d3 (cholecalciferol) are:
♦ fresh fish including herring, salmon, halibut, and mackerel
♦ cod liver oil
♦ fortified orange juices
If you are not getting the recommended daily amount of vitamin d3 from the sun or your diet, you should talk with your physician about taking a vitamin d3 supplement.
While there are some dietary sources of vitamin d, very few foods naturally contain it. Vitamin d is found in certain types of fatty fish (halibut, salmon, and mackerel), animal organ meats like liver, and in very small amounts in eggs and dairy products. Most foods containing vitamin d, including dairy milk, are fortified with it, meaning that the nutrient is added to them as a supplement.
Truth About Vitamin D
I’m sure I’m not the only one to find headlines around sunshine and skin confusing. One minute, exposure to the sun’s UV rays is significantly increasing our risk of getting skin cancer, the next vitamin d is being hailed as the savior to solve our skin woes. So, what’s the truth?.
As the moment of truth with your bathing suit inches closer, you might be cursing your sweet tooth for the belly bulge you can’t seem to shed. But it could be what you’re not eating that’s actually responsible. A 2000 study reported in the archives of internal medicine reports that 77 percent of Americans are vitamin-d deficient. Numerous studies have shown d’s crucial role in strengthening bones, fighting depression, and boosting immunity, but now, after decades of research and thousands of studies, experts may have finally proven that missing out on that one little letter could be a major factor in pushing the number on your scale higher and higher.
The truth is, it doesn’t take much sun exposure for the body to produce vitamin d. Even committed proponents of unprotected sun exposure to recommend no more than 10 to 15 minutes of exposure to arms, legs, abdomen, and back, two to three times a week, followed by good sun protection. That minor amount of exposure produces all the vitamin d your body can muster.
Vitamin D and Your Health
The human body produces vitamin d as a response to sun exposure. A person can also boost their vitamin d intake through certain foods or supplements. Vitamin d is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions, such as type 1 diabetes.
Vitamin d3 decreases cell multiplication and acts as an anti-inflammatory. In recent studies, inflammation is a critical element of tumor proliferation. Numerous studies have presented a link between high vitamin d levels and a lower risk of cancer. In a study called, health professionals follow-up, subjects were half as likely to be diagnosed with colon cancer with a high concentration of vitamin d3 as to those with low levels.
Factors that Might Affect your Vitamin D Levels
Few foods naturally contain vitamin d. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources. An animal’s diet affects the amount of vitamin d in its tissues. Beef liver, cheese, and egg yolks have small amounts of vitamin d, primarily in the form of vitamin d3 and its metabolite 25(oh)d3.
A: that isn’t entirely clear. We know that low vitamin d levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin d with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease.
Anything that interferes with the body’s ability to make vitamin d through the skin, including liver or kidney disease, can cause deficiency. Malabsorption syndromes or a diet low in foods containing vitamin d can also lower vitamin d levels. The following factors may interfere with our body’s ability to make vitamin d.
Selected Food Sources of Vitamin
It isn’t easy to get enough vitamin d from your diet. While fortified vitamin d foods such as milk and cereals are available, most provide vitamin d2, a form that is much less well utilized by the body than d3. Good dietary sources include fortified foods, eggs, salmon, tuna, mackerel, and sardines. Since sunlight causes our bodies to make vitamin d, daily exposure is helpful.
Unfortunately, there are not many foods that contain an amount of vitamin d significant enough to provide many benefits. But if you prefer to get some vitamin d from food, the following foods are suggested. Wild salmon: a 3. 5 ounce serving of wild-caught salmon will provide about 988 IU of vitamin d. This makes it one of the best food sources.
For athletes, there are more potential benefits. Vitamin d has been linked to reduced inflammation and pain, a lower risk of fractures, and an increase in muscle protein and type ii muscle fibers. Studies have also drawn connections to improved vo2 max and force and power production. (it’s worth noting that some of the purported benefits of vitamin d, like bone health and power production, may produce the best results when combined with a healthy intake of vitamin k.
What are the Health Benefits of Vitamin D?
Looking to get more of the sunshine vitamin benefits? not getting enough sun? not eating enough vitamin d-rich foods? think you can stand to get a little bit more to support your health?
very good! Vitamin d is essential to your overall health and making sure you get enough is paramount to your well-being. Before you get started, it is important to know that there are different types of vitamin d: vitamin d3 and vitamin d2.
There are health benefits of sunlight. Vitamin d is produced when your skin is exposed to sunshine, or rather, the ultraviolet b (UV) radiation that the sun emits. The amount of vitamin d that your skin makes depends on such factors as:
the season: this factor depends a bit on where you live. In areas such as Cleveland, oh, the UV light does not reach the earth for six months out of the year due to the ozone layer and the zenith of the sun.
In the last 20 years, observational studies have linked a number of diseases to low vitamin d levels, like type 2 diabetes, cardiovascular disease, and cancer. But so far clinical trials have not revealed significant relationships between low levels of the vitamin and these conditions. The most convincing evidence for vitamin d benefits beyond bone health came from a massive study published in 2019 that examined the impact of vitamin d supplementation on cancer and cardiovascular disease through a randomized trial of over 25,000 people.
9 Vitamin D Benefits You Should Know—and How to Get More in Your Diet
In brief, vitamin from the sun saves the body from many complex diseases. A high concentration of vitamin d also helps with the level of testosterone in the body. It helps with getting and maintaining erections and influences the hormonal balance in a man’s body. Thus, the vitamin d benefits are essential for men’s health. It is a must-have component in maintaining a healthy and virile life that is physically and sexually balanced.
Now that you know how to get enough vitamin d in your diet, Dr. Avena Mcgrane tells us about the benefits of vitamin d and why it’s worth making sure you’re getting enough. Here are the biggest vitamin d benefits you need to know about. Read on, and before you head out to buy some supplements, make sure you first read up on what happens to your body when you take too much vitamin d.
Vitamins form a major portion of your kid’s healthy diet. They are highly essential to keep your child fit. As you try and incorporate more of it into your kid’s diet, it is important for you to know the importance of various vitamins. One of them is vitamin d, which delivers many health benefits. This essential vitamin is present only in a few varieties of food.
Sources of Vitamin D
Traditionally, vitamin d was known for calcium absorption and helping with bone health and growth. However, studies show the vitamin has a few more benefits such as the development of ourselves and immunity. So, how can you get the vitamin during these “darker” months? Experts say some natural foods are great sources of vitamin d such as fattier fish, eggs, liver or mushrooms.
You probably know that vitamin d is good for you and that one of the best of the best sources of vitamin d is the sun, but did you know that it can help to treat eczema?
unfortunately, because of a reduced indoor lifestyle more and more people in modern times have a vitamin d deficiency, meaning that most of us aren’t getting nearly enough.
Scientific studies have shown many benefits for vitamin d: it strengthens vitality, increases the strength of the immune system, strengthen bones, teeth, hair, nails, skin, it participates in the repair of the DNA, it fights depression, chronic fatigue, and the lack of sleep, it slows down the premature aging of cells, it improves the assimilation of vitamins, minerals, in particular, the calcium and magnesium.
Let us discuss why vitamin d is essential for you, and how it affects your body functions. Strengthens bones: vitamin d is essential for the absorption of calcium in phosphorus in the body, the two minerals that make up the basic structure of bones. Deficiency of vitamin d can lead to weak bones which are prone to fractures.
Coenzyme Q10 (CoQ10) is an antioxidant that our body produces naturally. Cells in the body utilize CoQ10 for development and upkeep. Levels of CoQ10 within the body reduce as we age. CoQ10 levels have also been found to be lower in individuals with specific conditions, such as heart disease, and in those who take cholesterol-lowering drugs called statins.
CoQ10 is available in two different forms ubiquinol and ubiquinone. Ubiquinol accounts for 90% of the CoQ10 in the blood and is the most absorbable type. Thus, it’s suggested to select from supplements containing the ubiquinol form
CoQ10 dietary supplements are offered as pills, chewable tablets, liquid syrups, wafers, and IV. CoQ10 may assist avoid or treat certain heart diseases, as well as migraine headaches. Research on CoQ10 use for particular conditions and activities shows: CoQ10 has actually been shown to improve symptoms of heart disease.
Some research study also suggests that when integrated with other nutrients, CoQ10 might assist healing in individuals who have actually had bypass and heart valve surgical treatments. Although more research studies are required, some research suggests that CoQ10 might help in reducing low-density lipoprotein (LDL) cholesterol and total cholesterol levels in people with diabetes, lowering their danger of heart disease.
Some research recommends that CoQ10 might help relieve the muscle weakness and pain sometimes related to taking statins. Some research study suggests that CoQ10 might also reduce the frequency of headaches. Because CoQ10 is associated with energy production, it’s believed that this supplement might improve your energy levels. However, research in this location has actually produced blended results.
CoQ10 is considered safe, with a couple of side effects. However, make certain to take this supplement under your medical professional’s guidance. CoQ10 supplements appear to be safe and to produce few side results when taken as directed. Mild negative effects may consist of digestion problems such as Upper stomach pain Anorexia nervosa Queasiness and throwing up Diarrhea Other possible adverse effects might include: Headaches and dizziness Insomnia Fatigue Skin itching or rashes Irritability or agitation The safety of usage of CoQ10 throughout pregnancy and breast-feeding hasn’t been developed.
Possible interactions consist of: CoQ10 might make blood-thinning drugs, such as warfarin (Jantoven), less efficient. This might increase the danger of a blood clot. Nov. 10, 2020 Show references Coenzyme Q10. National Center for Complementary and Integrative Health. eds. Coenzyme Q10.
L-arginine is one of the most metabolically versatile amino acids. In addition to its role in the synthesis of nitric oxide, l-arginine serves as a precursor for the synthesis of polyamines, proline, glutamate, creatine, agmatine, and urea. Several human and experimental animal studies have indicated that exogenous l-arginine intake has multiple beneficial pharmacological effects when taken in doses larger than normal dietary consumption.
4.1 Nitric Oxide and NOS
L-arginine (2-amino-5-guanidino-pentanoic acid) is a conditionally essential, proteinogenic amino acid that is a natural constituent of dietary proteins ( 1 ). Besides its role in protein metabolism, l-arginine is involved in various metabolic pathways, such as the synthesis of creatine, l-ornithine, l-glutamate, and polyamines ( 2 ). Decarboxylation of l-arginine can produce agmatine, a biogenic amine metabolite. L-arginine is also involved in protein degradation by the ubiquitin-proteasome pathway ( 2 ).
L-arginine is a semi-essential amino acid that is particularly rich in certain foods such as meats and nuts. L-arginine is the substrate for the enzyme nitric oxide synthase (nos), which is responsible for the production of nitric oxide. Nitric oxide produced in the vascular endothelium by endothelial nos is responsible for smooth muscle cell relaxation and essential for reducing blood pressure.
4.3 Blood Flow and Pressure
Being anti-inflammatory in nature, l-arginine helps reduce the level of inflammation in the blood vessels. Individuals suffering from coronary heart diseases are directed to consume l-arginine supplements as it helps improve cardiovascular health and function. L-arginine helps reduce high blood pressure and improves blood flow by unblocking the clogged arteries.
By improving blood flow in the body, some proponents claim that l-arginine may help heart conditions, such as chest pain (angina), high blood pressure, leg cramping, and weakness due to obstructed arteries (a condition known as intermittent claudication), and erectile dysfunction (ed). Some people use l-arginine to boost the immune system, improve athletic performance, shorten recovery time after surgery, and promote weight loss.
The two main functions of l-arginine in the human body are to make nitric oxide and to create proteins to build muscle and other tissues. For both of these paths, there are many health benefits that can be seen. Lowered blood pressure
when nitric oxide is in the blood, it helps to dilate, which means to open up, the blood vessels.
6 L-Arginine Health Benefits Dosage, Side Effects
L-arginine is a conditionally essential amino acid that plays a role in building the proteins in our body. Although arginine is synthesized in the body, it is not made in sufficient quantities to meet the metabolic requirements during certain health conditions. In such cases, l-arginine supplements may help. This nutritionally essential amino acid has many health benefits and has been used to treat several ailments.
This nutritionally essential amino acid has many health benefits and has been used to treat several ailments. It may treat heart disease, reduce high blood pressure, ease inflammation in the digestive tract, aid diabetes treatment, heal wounds, and boost immune health. This article discusses the potential health benefits, dosage, risks, and side effects of l-arginine. Read on to know more.
When it comes to health there are no better supplements than the ones found in your diet. I believe that a healthy body comes from a healthy lifestyle. That being said, sometimes supplements can help. Especially when you consider the mass production of our foods today. If you are a male in your 30s or beyond here are some supplements that you may want to consider.
Zinc At The Top Of The List
When it comes to men’s health, for me, zinc is at the top of the list. Zinc has many different roles within the body. It is involved in your immune health, cell division, wound healing and much more. Another important role for zinc within the body of men is testosterone levels. Zinc deficiency has been linked to low testosterone. Research has shown that zinc can help increase testosterone levels and boost sexual competency. Zinc is an important trace mineral for a man’s prostate and protecting against tumor development.
Some of the side effects of zinc deficiency include slow growth in children weight loss lack of appetite if not addressed, a zinc deficiency can result in hair loss, eye and skin lesions, and delayed wound healing, among other things. Low zinc is a known culprit in cases of hypogonadism and impotence. Showed a very clear relationship between zinc and testosterone levels. Young men were fed a diet including very little zinc so that they developed a zinc deficiency.
Zinc And Sexual Health
Several clinical trials and studies have looked at the link between zinc and sexual health in men. It has been found previously that zinc seems to play a role in sperm production. Additionally, zinc also assists in the stimulation of hormone production. First, it should be noted that zinc may not have a direct impact on erectile function. This, however, does not mean a deficiency will not affect male sexual health and performance.
Zinc And Prostate Cancer
Zinc also plays an important role in the cell. Since zinc is an antioxidant, it helps protect your cells from oxidative stress. These harmful free radicals, aka “oxidative stress,” can cause disease, aging, and cancer. This antioxidant property also makes zinc a great boost for immune health.
In some studies, amounts of zinc more than 40 mg per day have been administered under medical supervision to treat specific conditions. Should you get tempted to take more than 40 mg per day of zinc, check with your doctor first. Side effects of taking too much zinc can make you feel as miserable as when you have a deficiency.
Mild zinc deficiency is relatively common. If you cannot get an adequate amount of zinc from your diet or if you have a medical condition, you may need to take a zinc supplement. Some reasons that you may be at risk for low levels of zinc in your body could be the result of a restricted diet: vegetarians may need up to 50 percent more than the RDA for zinc due to the low bioavailability of zinc from plant-based.
Food Sources For Zinc
Some food sources high in zinc that you may want to add to your diet include wheat germ, oatmeal, cottonseed flour, pumpkin seeds, wheat bran, and ground ginger. Some herbs that are high in zinc include burdock, cayenne, chamomile, dandelion root, hawthorne, licorice, and spirulina. Other foods to consider high in zinc, egg yolks, legumes, lima beans, mushrooms, soybeans, and seafood.
Have You Heard of Fisetin
Fisetin is a yellow plant pigment and chemical that’s found naturally in foods, especially fruits and vegetables. It is a flavonol, a yellow plant pigment that belongs to the flavonoid group of polyphenols. It gives color to many different fruits and vegetables.
Compared to now-famous plant antioxidants like resveratrol and quercetin, fisetin was unfairly ignored for far too long. It wasn’t until recent years that researchers became increasingly interested in its medicinal potential. Science teams are currently exploring its ability to slow the aging process and extend lifespan.
Research shows that fisetin has the ability to scavenge free radicals that have significant biological effects. These oxygen radicals can damage lipids, amino acids, carbohydrates, and nucleic acids. When we don’t consume enough antioxidant foods, there’s an imbalance of oxygen species that can inhibit the body’s ability to defend itself.
Data suggest that fisetin possesses antiproliferative properties against several cancers, which means that it may inhibit tumor cell growth. Researchers believe that it has potential value in cancer prevention and treatment, as it may reduce the growth of new blood vessels) and suppress tumor growth.
If you’re looking to increase your consumption of anti-inflammatory foods, start reaching for those strawberries. Strawberries are high in fisetin.
Fisetin and the heart
A number of studies have also found that fisetin is good for the heart. It can help protect the heart’s health in a number of ways. It may protect against oxidative stress and may also help reduce cholesterol and blood pressure.
One animal study found that fisetin helped improve heart function and health in rats that had an abnormal thickening of the heart’s walls. Another study found that fisetin protected the heart tissue and improved function following damage caused by a heart attack.
Whether you decide to supplement with Fisetin or not this is one supplement to keep an eye on with regard to healthy aging!
Foods high in fisetin include strawberries, apples, mangoes, and grapes. Vegetables high in fisetin include tomatoes, onions, and cucumbers.
Collagen for Connective Tissue
Collagen is a connective tissue protein that works like “scaffolding”, holding the body’s cells together to provide them with strength, structure, and flexibility. Collagen is the most important building block of cartilage, tendons, bones, muscle, and blood vessels, and is the main structural component (75%) of the skin.
Why do I need to supplement with collagen? As we age and get older, the production of collagen begins to slow down, as with most processes in the body. When this happens, our skin becomes less elastic and more fragile. You may also notice that your hair begins to lose its color and your joints aren’t as flexible. One way to prevent this decline is by supplementing your diet.
Pain, inflammation, loss of bone density, cartilage degeneration, loss of elasticity in the skin, and slower recovery from physical activity are all signals for the body to urgently send collagen, the body’s most effective “repair material” to those cells.
While everyone starts out losing collagen in adulthood at the same rate, it increases drastically for women during menopause, and eventually slows down to a loss of 2% per year — but that initial rate of 1% per year remains constant for men. Still, no matter your gender, taking collagen supplements can be beneficial to your health.
There are no foods that have a meaningful or effective amount of collagen (except for bone broth ), so that means that you need to take it as a supplement, like perfect keto grass-fed keto collagen, for it to be bioavailable and effective in getting the benefits listed above.
Actually, this is not a supplement at all. It is nitrates that are found in vegetables. Considering that nitrates in meat have been linked to cancer you want to avoid those nitrates.
As we age (starting around age 40), the body naturally begins to produce less nitric oxide. The nitric oxide you produced in your twenties could be reduced by half or more in your 50, 60s, and beyond. If you can’t produce adequate NO, you might have an increased threat of major health conditions, such as heart issues, diabetes, and erectile dysfunction.3
The best nitric oxide foods are the most plentiful in dietary nitrates. These are nutrients that are discovered in a variety of foods and supplements. Your body uses them in the production of nitric oxide.
Plant nitrates are quite beneficial and help the body produce an important molecule called nitric oxide (N.O.). Over 160,000 scientific articles have been released about different elements of nitric oxide. The studies have shown that nitric oxide supplies a wide range of health benefits, including delivering oxygen and other nutrients to your muscles and tissues Research studies recommend that increasing N.O. levels might have similar benefits to high blood pressure medications.
Foods high in dietary nitrateS consist of leafy greens, dark chocolate, beets, citrus fruits, watermelon, and pomegranates. Supplements like Cardio Cocktail can also support nitric oxide production. These supplements provide the body with the right combination of amino acids and vitamins to allow for nitric oxide production.
Garlic and Health
Garlic nutrition contains countless vital nutrients — flavonoids, oligosaccharides, amino acids, allicin and high levels of sulfur Eating this spice regularly has been proven to provide unbelievable health benefits.
Garlic Can Reduce Blood Pressure
Modern research has focused on garlic’s potential to reduce the risk of heart disease and cholesterol levels. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and stick to artery walls, therefore acting as an anticoagulant and reducing the risk of heart attacks.
More Garlic Benefits
High doses of garlic may prevent organ damage caused by heavy metals. The sulfur compounds in this herb can drastically reduce lead levels in the blood. They may also prevent the signs of toxicity, such as headaches and blood pressure, and also can aid in better absorption of iron and zinc in the blood.
A 2012 report published in basic and clinical pharmacology and toxicology reveals that garlic can be effective in reducing blood and tissue lead concentrations among human beings and animals alike.
Why is nitric oxide important in the body? Nitric oxide is a nutrient we constantly produce. But certain deficiencies are said to be associated with low levels of nitric oxide. Accumulated research suggests that the supplementing of nitric oxide in the body may diminish pain and boost the immune system, which can lead to improved healing. What is more, research suggests that giving post-surgical patients this type of drug may be able to shorten the hospital stay. Researchers are also looking at how nitric oxide cuts down on damage to body cells during surgery.
According to an October 2015 study published in the Journal of Pharmacological Sciences, nitric oxide affects a variety of cellular processes. It is a free radical that is a potent vasodilator. The Mayo Clinic says vasodilators are medications that open (dilate) the blood vessels by affecting the muscles in vein and artery walls. Nitric oxide in the body ensures blood can flow more easily through your vessels, keeping the heart from working too hard and bringing down the blood pressure.
Nitric oxide is produced by nearly every type of cell in the human body and one of the most important molecules for blood vessel health. It’s a vasodilator, meaning it relaxes the inner muscles of your blood vessels, causing the vessels to widen. Nitric oxide increases blood flow and lowers blood pressure.
Supplements that increase nitric oxide in the body make up one of the most popular supplement categories today. These supplements don’t contain nitric oxide itself. However, they contain compounds that your body can use to make nitric oxide and have been shown to provide many benefits for health and performance.
The body produces nitric oxide to help regulate blood pressure and to ease muscular and joint pain, but when your body produces too little, it can cause problems. The less blood flow through the vessels and the fewer impediments to blood flow are common reasons for the low production of nitric oxide. Here are some suggestions for boosting your supply of nitric oxide, either by dietary means or supplement formulations.
Foods that can Boost Nitric Oxide
There are a wide variety of nitric oxide foods that can be included as part of a healthy and balanced diet that ensures you get enough nitrates in your body to produce nitric oxide.
Beets are a great source of dietary nitrates, which the body converts to nitric oxide. A December 2015 study published in the International Journal of Food Sciences and Nutrition showed that the amount of nitric oxide in the body increased after drinking 100 milliliters (3.4 ounces) of beet juice.
The study showed that just a cup of beet juice a day for 4 weeks led to a significant 8 point drop in blood pressure due to an increase in NO. Since NO relaxes blood vessels, healthier blood pressure is one of the most common benefits of the regular intake of beet nitrates.
Dark chocolate is a rich source of flavonoids, which the body can convert to nitric oxide. An April 2018 study in Sports Medicine showed that supplementing with cocoa flavanols may improve vascular function, alter fat and carbohydrate burning during exercise and reduce exercise-induced oxidative stress without affecting exercise performance.
Citrus Fruits can help! When it comes to oranges, grapefruit, lemons, and limes, the first thing most of us think about is the vitamin C content. Also known as ascorbate, vitamin C boosts nitric oxide production by enhancing levels of nitric oxide synthase, an enzyme the body needs to make it, as shown in a May 2012 study in Free Radical Biology & Medicine.
Leafy greens are full of nitrate, which the body needs to create nitric oxide. According to a March 2017 study published in the African Journal of Traditional Complementary and Alternative Medicines, greens such as spinach, kale, and arugula contain a significant amount of nitrates.
Watermelon is a rich source of citrulline, an amino acid the body converts to arginine before converting to nitric oxide. In a January 2017 study in Current Opinion in Clinical Nutrition & Metabolic Care, watermelon supplementation was shown to reduce resting blood pressure and improve exercise performance.
Nuts and seeds have a high concentration of the amino acid arginine. A May 2016 study published in Nutrients found that there is a strong association between dietary intake of L-arginine and serum levels of nitric oxide because l-arginine promotes nitric oxide production.
Nitrates to Include In Your Diet
Nitrates tend to be most concentrated in plant foods that are closest to the source; the roots. As such, fruits tend to contain significantly fewer nitrates than, say, root vegetables or leafy greens. Nevertheless, a few fruits provide dietary nitrate. Apples are among these.
Although they do not contribute to nitrates directly, research shows that the unique, potent natural antioxidants in pomegranate and pomegranate juice help to enhance the biological functions of nitric oxide. They accomplish this by preventing the oxidative loss of NO.
Like other fruits, bananas cannot come close to vegetable sources of nitrates, such as beetroot, or even spinach. But as a fruit, they have relatively higher amounts of nitrate.
Supplements That Can Help
Another amino acid called citrulline also impacts nitric oxide because it is used to produce arginine. Citrulline may increase the amount of arginine in your blood plasma better than taking arginine supplements, reports Huntington College of Health Sciences.
Your body produces a sufficient supply of citrulline, which is good because it is not found in many foods. Watermelon is an excellent source, as well as one of the few foods containing citrulline. You’ll also get a small amount from walnuts, cucumbers, cantaloupe, and the milk protein casein.
Not too many people know about nitric oxide and how it promotes cardiovascular health. But our body’s production of nitric oxide actually plays a crucial role in keeping our blood vessels flexible to increase blood flow.
While it is best to eat foods that support nitric oxide production supplements can help. The supplement we have seen the best results from is Cardio Cocktail. It is in a liquid form which makes for optimal absorption and the taste is actually quite good. This is unusual for a nitric oxide supplement. Most are produced as a powder and have been unable to produce a great tasting supplement in liquid form.
For some cancer patients, a “poop transplant” could boost the positive effects of immunotherapy, a treatment designed to rally the immune system against cancer cells.
Not all cancer patients respond to immunotherapy drugs. For example, only about 40% of patients with advanced melanoma, a type of skin cancer, reap long-term benefits from the drugs, according to recent estimates. In trying to pinpoint the differences between patients who respond well to immunotherapy and those who don’t, scientists have zeroed in on a likely suspect: the microorganisms living in their guts.
Now, a new study, published Feb. 4 in the journal Science, adds to the growing evidence that having the right gut bugs can improve a patient’s response to immunotherapy, helping to stop disease progression or even shrink tumors.
In the study, scientists collected stool from melanoma patients who responded well to immunotherapy and then transplanted their feces (and microbes) into the guts of 15 patients who had never previously responded to the drugs. After the transplant, six of the 15 patients responded to immunotherapy for the first time, showing either tumor reduction or disease stabilization that lasted more than a year.
Related: 7 odd things that raise your risk of cancer (and 1 that doesn’t)
“The microbes really appear to drive the immunological … changes we see in patients, ” said study author Dr. Hassane Zarour, a cancer immunologist, co-leader of the Cancer Immunology and Immunotherapy Program at the University of Pittsburgh Medical Center Hillman and a professor of medicine at the University of Pittsburgh. The team linked the changes in gut bugs to changes in both tumor growth and the immune system; for instance, some of the participants showed an increase in specific immune cells and antibodies that appeared in their blood.
Despite the positive changes seen in some patients, fecal transplants likely won’t help all patients whose cancer resists immunotherapy, Zarour said. In the new study, for instance, nine of the 15 patients did not benefit from the treatment. As part of their research, the team began to sift through the differences between those who improved after the transplant and those who didn’t.
Gut bugs as a Cancer Treatment
The idea for combining fecal transplants with immunotherapy first came from studies in mice with tumors, in which the rodents responded differently to the drugs depending on which gut microbes they carried, according to Science Magazine. By tweaking the mice’s gut microbiomes — the collection of bacteria, viruses and other microbes in their digestive tracts — scientists found that they could improve this response, but they weren’t sure which microbes made the difference.
That said, mice’s responses to immunotherapy improved after they were given fecal matter from human cancer patients whose tumors had shrunk under immunotherapy. “When they took non-responding mice and gave them the right bugs … they could convert non-responding mice into responding mice, ” Zarour said.
Other research showed that when human patients took antibiotics, which alter the gut microbiome, they were less likely to respond to immunotherapy, providing more evidence that gut bugs make a big difference in people, too.
Having seen the positive effects of fecal transplants in mice, scientists began testing the treatment in humans, starting with a few small clinical trials.
In two such trials, led by researchers at Sheba Medical Center in Ramat Gan, Israel, patients received both fecal transplants and oral pills containing dried stool. The patients then took immunotherapy drugs called “checkpoint blockades, ” which essentially rip the brakes off of immune cells and help amplify their activity against tumors. A subset of these patients, who had previously not responded to the drugs, suddenly began responding.
The new study by Zarour and his colleagues echoes these positive results, but it also starts to address a crucial question: How do gut bugs boost the effects of immunotherapy?
To answer this question, the team closely analyzed the microbes present in the donor stool samples and the recipients, before and after fecal transplants. The team also collected blood and tumor cell samples to assess the patients’ immune responses over time, and computed tomography (CT) scans, to track tumor growth. They then used artificial intelligence to find connections between all these data points.
Out of the 15 patients, nine still didn’t respond to immunotherapy after their transplant. But of the six who did respond, one showed a complete response to checkpoint blockade drugs, meaning their tumors shrunk so much they were no longer detectable; two others showed a partial response, meaning their tumors shrunk but did not disappear, and three have shown no disease progression for over a year. In all six of these patients, the microbes from the donor’s stool quickly colonized their guts, and several of the newcomer bugs that were previously linked to positive immunotherapy outcomes increased in number.
Related: 11 surprising facts about your immune system
This change in gut bacteria triggered an immune response in the six patients, as their bodies began building antibodies that recognized the new bugs; these antibodies showed up in their blood. While the link between bacteria-specific antibodies and cancer is not well understood, it’s thought that some of these antibodies can help prime the immune system to hunt down tumor cells, Zarour said.
“The bugs that increased in the responders were really correlated with positive immunological changes, ” he said. These patients also built up a larger arsenal of activated T cells — immune cells that can target and kill cancer cells — while substances that suppress the immune system decreased. For example, a protein called interleukin-8 (IL-8) can summon immunosuppressive cells to tumor sites and therefore blunt the effects of immunotherapy; but IL-8 decreased in the six responsive patients.
Links between the gut and immune system
By comparison, cells that secrete IL-8 increased in the nine patients who didn’t respond to the fecal transplant. Based on this new data, “IL-8 seems to really play a critical role in regulating patients’ responses” to the two-part treatment, Zarour said.
Compared with the six responsive patients, the nine others also showed less pronounced immune responses to the transplant and lower levels of the noted beneficial bacteria; some even had dissimilar gut microbiomes to their fecal donors, suggesting the bacteria didn’t take over their guts as seen in responsive patients.
In general, “the gut microbiome may be just one of the many reasons we don’t respond to a specific treatment, ” Zarour said, so fecal transplants wouldn’t be expected to work for everyone. That said, the immune changes seen in the six responders, including the decline in IL-8, provide hints as to why it works for some people.
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In the future, these results will need to be validated in larger groups of melanoma patients, as well as other cancer patients whose disease resists immunotherapy, Zarour said.
Though small, the new trial provides “firm evidence that manipulating the microbiome can yield benefit when added to immunotherapy for cancer, ” said Dr. Jeffrey Weber, a medical oncologist and co-director of the Melanoma Research Program at New York University Langone Health, who was not involved in the research. Assuming these results hold up in other patients, though, fecal transplants may not be the best way to deliver helpful microbes into the gut, Weber said in an email.
The future may lie in ingesting the bacteria orally after they’ve been freeze-dried, Weber said. This approach could include something similar to the oral pills used in other trials, for example. Either that or scientists could isolate specific metabolites produced by the helpful bacteria and use those as drugs, Weber said. “The big question is, what metabolites from the ‘favorable’ bacterial species are actually responsible for benefit, ” he said.
Health-conscious people know that high levels of overall cholesterol and LDL cholesterol (the so-called “bad” cholesterol) can increase the danger of cardiovascular disease. Researchers are now explaining that oxidized cholesterol or cholesterol called oxycholesterol is the real danger for cardiovascular health.
Scientists are hoping to raise public awareness about oxycholesterol, the foods that cause the problem, and diets that can fight oxycholesterol’s results. Oxycholesterol can increase the amount to cholesterol levels within the body and promotes hardening of the arteries (atherosclerosis).
Researchers have actually known for several years that a reaction in between fats and oxygen, a procedure termed oxidation, produces oxycholesterol in the body. Oxidation takes place, for circumstances, when fat-containing foods are heated, as in frying chicken or barbecuing burgers or steaks. Food makers produce oxycholesterol intentionally in the form of oxidized oils such as trans-fatty acids and partially-hydrogenated vegetable oils.
Oxidized LDL is believed to promote the development of atherosclerosis, which increases your danger of having a heart attack or a stroke. LDL cholesterol in the endothelial lining of the arteries promotes the accumulation of leukocytes (lymphocytes), immune cells (dendritic cells), and inflammatory cells (macrophages) in the blood vessels.
Plaque buildup can restrict blood circulation within an artery, which increases an individual’s danger for coronary heart problems, peripheral vascular, and cerebrovascular disease. While research study has actually largely suggested that oxidized LDL cholesterol has a negative effect on the body, some preliminary studies have actually brought intriguing new theories into the conversation, such as the potential for oxidized LDL to be protective.
Lifestyle changes can help minimize your level of small LDL and prevent the formation of oxidized LDL. You may have the ability to reduce and prevent oxidized LDL by working to lower your overall LDL cholesterol level. In many cases, you might need medication to do this. Some cholesterol-lowering medications, such as statins, also possess anti-inflammatory homes that may also assist avoid the inflammation that promotes atherosclerosis.
A healthy diet rich in antioxidants is believed to be able to counter the impact of oxidized LDL. Good sources of antioxidants include fruits, veggies, beans, and certain herbs and spices. Healthy options to fast-food, which likewise enhances oxycholesterol, consist of whole grains, fresh fruits and veggies, seeds, and nuts.
Until recently much of the research study was concentrated on overall cholesterol. Focusing on oxycholesterol and its harmful results to cells, DNA, and atherosclerosis, scientists hope to be able to better combat the number 1 worldwide killer, heart disease.
By making these lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease. If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure.
Here are lifestyle changes you can make to lower your blood pressure and keep it down. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes in controlling blood pressure.
In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2. 2 pounds) of weight you lose. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
Not Known Details About Blood Pressure
Women are at risk if their waist measurement is greater than 35 inches (89 centimeters). These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you. Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming, or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity.
Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program. Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
Eating Habits To Lower Blood Pressure This Heart Month
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet: Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when, and why. Potassium can lessen the effects of sodium on blood pressure.
Talk to your doctor about the potassium level that’s best for you. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too. Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults. To decrease sodium in your diet, consider these tips: If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
Most sodium is added during processing. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
Lower Alcohol will Help Lower Blood Pressure
By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1. 5 ounces of 80-proof liquor.
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health.
Caffeine and Lower Blood Pressure
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible blood pressure may slightly increase.
The Dash Diet
The DASH diet emphasizes the right portion sizes, variety of foods, and nutrients. Discover how DASH can improve your health and lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension).
The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks.
Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke, and diabetes. The DASH diet emphasizes vegetables, fruits, and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry, and nuts.
L-citrulline is an amino acid considered relatively safe, and there is a low risk of side effects, even with high doses. This amino along with the amino acids L-arginine are used to produce nitric oxide in your body. They are available as supplements and have beneficial effects on vascular health and blood flow. Both Cardio Cocktail and Cardio For Life contain these important amino acids.
Nuts and seeds are high in arginine, a type of amino acid that is involved in the production of nitric oxide. Some research suggests that including arginine from foods like nuts and seeds in your diet can help increase nitric oxide levels in your body. For example, one study in 2,771 people showed that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood.
Thanks to their arginine content and stellar nutrient profile, regularly eating nuts and seeds have been associated with lower blood pressure, improved cognition, and increased endurance. Nuts and seeds are high in arginine, an amino acid needed for the production of nitric oxide.
Not too many people know about nitric oxide and how it promotes cardiovascular health. But our body’s production of nitric oxide – commonly known as N.O. – actually plays a crucial role: keeping our blood vessels flexible to increase blood flow. It’s been called a “miracle molecule,” yet few know what it is, what it does, or why it’s important.
Foods To Send Nitric Oxide Levels Soaring – The Good … Fundamentals Explained
Nitric oxide is what’s called a biological regulator. Cells in our arteries and veins produce them to help our 50 trillion cells communicate with each other. These biological regulators protect our cardiovascular system against damage and aging. Their purpose is to maintain the health of our heart and blood vessels, and they mainly do so by maintaining arterial elasticity.
Nitric oxide production supports healthy blood pressure levels already within a normal range and blood vessel elasticity. The amount of nitric oxide in the body begins to decrease as we get older. Therefore, it becomes necessary to boost production. So how can you increase and sustain nitric oxide in your system? Here are a few pointers and ideas to achieve and optimal nitric oxide levels: Protein contains amino acids that promote the production of nitric oxide.
Celery, lettuce, beetroot, spinach, and arugula have high levels of nitrates. When consumed, nitrates are converted into nitric oxide. You can find them in fresh fish of many kinds. They support vascular health by reducing inflammation throughout the body. Inflammation can affect blood vessels and lead to heart disease and strokes.
Nitric Oxide levels are lowest at night; that’s why nitric oxide supplements are best taken at night or before bedtime. These supplements don’t contain nitric oxide itself, but the ingredients help form nitric oxide in your body. Two of the most commonly used ingredients are amino acids such as L-arginine and L-citrulline.
Best Foods To Boost Nitric Oxide Levels
They also help keep blood vessels toned and flexible for healthy vascular function. Vitamins C and E, as well as alpha-lipoic acid, also help to boost nitric oxide production. Your production of nitric oxide increases dramatically as you engage in physical exercise at any level, whether it is walking, running, cycling, swimming, or just climbing stairs.
It is a component everyone needs, regardless of age or gender. So, build a healthy lifestyle that provides enough nitric oxide to help support a long, happy, heart-healthy life.
Researchers used to believe that nitrates and nitrites were bad. However, this 1950s and 1960s belief changed in the 1980s and 1990s, when researchers discovered nitrate and nitrite were part of normal nitric oxide metabolism, which is critical to cardiovascular health. So critical, in fact, that the three scientists who discovered this fact were awarded a Nobel Prize in 1998.
Easy Facts About Nasal Nitric Oxide In Man
It can be made from the amino acid L-arginine with the help of the enzyme nitric oxide synthase. It can be synthesized from sweat nitrates by our skin, or it can be derived from dietary nitrates in the food we eat. However, we get substantially more of our dietary nitrates from eating leafy greens than we do from bacon and hot dogs – 80% versus 5%.