Молекула за которую дали Нобелевскую премию — почему её не хватает после 60 и как восстановить едой

Key wellness strategies & self-care techniques (Nitric Oxide Support)

Core idea (why nitric oxide matters)

Nitric oxide is produced inside the blood-vessel lining and helps vessels relax and dilate. After ~60, its production tends to drop, contributing to:

• Higher blood pressure
• Stiffer vessels
• Slower blood flow
• Weaker immune function

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How to increase/maintain nitric oxide (daily supports)

1) Eat nitrate-rich foods (start with “beets + greens”)

Beets / beet juice

• Dietary nitrates are converted into nitric oxide via tongue bacteria.
• Suggested amounts:
  • 100–150 g boiled beets, 3–4x/week, or
  • Small glass beet juice, diluted 1:1 with water
• Tip: Do not rinse your mouth with antiseptic mouthwash, as it can kill the tongue bacteria needed for nitrate conversion.

Note: Marinated beets in vinegar may retain nitrates worse than boiled beets.

Greens with nitrates

Examples include: arugula, spinach, parsley, celery, lettuce

• Suggested: a handful of arugula daily

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2) Provide arginine (the “building block”)

Nitric oxide is made from arginine in blood-vessel cells.

• Foods rich in arginine:
  • Pumpkin seeds
  • Walnuts
  • Pine nuts
  • Chicken breast / turkey
  • Salmon
  • Lentils / beans / chickpeas

• Suggested amounts:

  • 30 g raw, unroasted pumpkin seeds per day (Over-roasting may reduce the “building material” quality.)

  • Lentils/beans/chickpeas: 100–150 g boiled, 3–4x/week

Seasonal add-on:

• Watermelon (especially the white part near the rind)—reported to support arginine recycling
• Suggested: ~200 g per season

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3) Breathe through your nose (sinuses as an NO source)

Nasal breathing allows nitric oxide produced in the paranasal sinuses to enter the lungs and partially the bloodstream.

• Mouth breathing “bypasses” this pathway.

Suggested breathing practice:

• 30 minutes of walking daily with conscious nasal breathing
  • If congested: start 5–10 minutes and build up
  • After ~2 weeks: many people can breathe freely through the nose while walking
• Before bed: 2–3 cycles of slow nasal breathing
  • Inhale nose: 4 sec
  • Hold: 4 sec
  • Exhale slowly: 8 sec

Extra claimed benefits:

• Nasal breathing humidifies, warms, and clears dust.

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Productivity / habit-style guidance embedded in the routine

Instead of “random health ideas,” the emphasis is on:

• A consistent daily protocol (nutrition + breathing)
• Small habit replacements, such as:
  • Mouthwash → saline/plain rinse
  • Mouth breathing → nasal breathing

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“Blockers” to eliminate (things that reduce nitric oxide)

Top five blockers

• Antiseptic mouthwash (e.g., chlorhexidine-type)
• Too much sugar + white carbs (causes free radicals; damages vessel lining)
• Smoking
• Chronic sleep deprivation (<6 hours linked to lower nitric oxide)
• Chronic mouth breathing, especially during sleep (suggested if snoring/dry mouth)

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Home test for vessel function (screening idea, not diagnosis)

Cuff test / reactive hyperemia check

1. Place a blood pressure cuff on your forearm for 1–2 minutes to restrict flow (not painful).
2. Release quickly.

3. Observe the hand below the cuff:

   • Healthy vessels: hand turns pink/warm within ~30–60 seconds (subtitle range also mentions “a few seconds to a minute”)

   • Possible issue: slow/uneven warming or a pale hand for minutes → indirect sign of reduced dilation/NO effect.

Suggested comparison:

• Do the test now, then again after 6–8 weeks to compare trends.

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Recovery & immunity angle (why this matters beyond blood pressure)

• Immune cells also use nitric oxide to help kill bacteria/viruses.
• After infections, damaged vessel lining may reduce NO production; recovery takes time and is slower after 60.
• Suggested food support after illness:
  • Beets/greens + pumpkin seeds + green tea (mentioned) to reduce inflammation and support repair.

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Provided “three daily protocols” (as stated)

A) Nutrition protocol (daily structure + foods)

• Morning: water + ½ lemon on an empty stomach
• Breakfast:
  • Handful arugula or spinach
  • 30 g pumpkin seeds
  • Egg or fish
  • 2–3 pieces dark chocolate (70%)
• Dinner:
  • 100–150 g boiled beets in salad + 1 tbsp olive oil
  • 1 clove garlic, crushed 10 minutes before eating
  • Fatty fish or legumes
  • Include parsley and celery greens
  • 30 g walnuts (timing implied as part of dinner)
• Green tea:
  • 1 cup green tea without sugar, ~30 minutes after meal
  • Brew ≤80°C (not boiling water)

B) Breathing protocol

• 30 minutes walking daily with nasal breathing
• Before bed: 2–3 cycles
  • inhale 4 sec → hold 4 sec → exhale 8 sec

C) Blocker cancellation protocol (replacements)

• Replace antiseptic mouthwash with plain water or saline rinse
• Reduce sugar + white bread
• If smoking: stop completely (“each cigarette works against everything”)
• Also includes: improve sleep + reduce mouth breathing

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Timeframe mentioned

• Beet-related blood pressure effect: after several days
• Broader noticeable changes (nitrates + building materials): about 4–8 weeks
• Re-test with the cuff test after 6–8 weeks

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Presenters / sources (named)

• Nobel Prize (1998): awarded to three scientists (names not provided in subtitles)
• Swedish scientists (1994): discovery related to sinuses producing nitric oxide (names not provided in subtitles)
• Journal “Hypertension”: cited study about beetroot juice lowering blood pressure (no author names provided)
• Igor Ivanovich (presenter)
• Channel: “Medicine without Myths”