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Summary: A few extra
minutes on the stairmaster
might be more beneficial
than you thought. A longer
workout means more
production of nitric oxide
-- an enzyme that could save
you from heart disease and
other problems.
Twenty minutes on a
treadmill will certainly
help you fit into that
one-size-too-small dress.
But new research suggests
that exercise may also help
increase the production of
nitric oxide, a substance
that does a variety of
important jobs in the body,
perhaps none more valuable
than to help prevent heart
disease.
"Nitric oxide does a variety
of jobs," explains Dr. Jason
Allen of Duke University.
"It tends to be
antiatherogenic, which means
that it helps prevent your
arteries from becoming
clogged. From start to
finish, this is a 40-year
process which depends on
lifestyle." That is, it's a
function of what you eat,
how you exercise, and the
stresses you are under.
Allen and colleagues have
been studying the production
of nitric oxide synthase,
the enzyme that is
responsible for producing
nitric oxide. They have
found that exercise
increases production of the
enzyme, which then increases
the chances that the nitric
oxide levels in the blood
will increase and protect
the artery lining.
 The Duke researchers' first
report, which was released
in November 2003, found that
exercise especially helped
those people who were
labeled "at-risk" for heart
disease. In blood samples
taken after exercise, they
had an "almost doubling of
the brachial artery
reactivity," said Allen.
This means that while
exercise is beneficial for
everyone, those with more
risk factors may get extra
benefit from exercise.
In terms of biology, it
works like this: Extra time
on the stairmaster helps
boost the nitric oxide
levels in the endothelium,
the lining of artery walls.
One of the initial effects
of arteriosclerosis is
damage to that lining, which
exposes the vessels to
harmful circulating cells.
Nitric oxide released by the
endothelium works to prevent
red blood cells from
sticking together, or
aggregating, and attaching
to the vessel wall. It can
also work to control
vascular tone, allowing the
arteries to relax and stay
clear.
Nitric oxide is now one of
the heroes of human biology.
But that wasn't always the
case. Until recently, nitric
oxide was best known as that
nasty smog-producing stuff
that comes out of tailpipes.
Then along came three
scientists--Louis Ignarro,
Robert Furchgott and Ferid
Murad--whose pioneering work
showing the good side of
nitric oxide won them a
Nobel Prize.
The scientists were the
first to identify the
artery-dilating properties
of nitric oxide.
Specifically, they
identified the following
process: the innermost layer
of cells (called the
endothelium) releases nitric
oxide when triggered by the
enzyme nitric oxide synthase.
Nitric oxide then sends a
signal to the inner
smooth-muscle cells of
artery walls prompting them
to dilate (relax). The
artery walls relax and blood
pressure eases, thus
increasing the blood flow in
the arteries. Extra time at
the gym helps this process
even more, by increasing the
amount of nitric oxide that
enters the bloodstream.
Scientists have taken this
preliminary research and run
with it in different
directions. Probably the
best known is Viagra. The
drug increases the levels of
nitric oxide and promotes
smooth muscle relaxation.
This, in turn, allows for
extra blood flow to the
penis, leading to erection.
 Other nitric oxide-based
products have made their way
onto the market. Some are
dietary supplements, such as
Niteworks, a citrus-flavored
powder developed by
Herbalife and Ignarro.
"We've done a lot of work to
show that one does not have
to take prescription drugs
to be effective in treating
cardiovascular disease,"
says Ignarro. One can just
engage in natural sorts of
things--dietary supplements,
exercise, diets that are low
in fat, and so on. All of
these things increase or
enhance nitric acid
production in the body; and
the more nitric oxide that
is produced, the more
protection you have against
cardiovascular disease."
Researchers are continuing
to study the possible uses
of nitric oxide and its link
to heart disease prevention.
In the meantime, scientists
recommend that you maximize
nitric oxide production in
your body by following
routines that hopefully are
already familiar to you: a
low-fat diet, mild to
moderate exercise, smoking
cessation and better
"cellular nutrition." This
includes consuming
antioxidants like vitamins A
and C, which prevent the
breakdown (oxidation) of
nitric oxide in the body.
And popping a few extra
vitamin Cs during this time
of year certainly can't
hurt.
Article courtesy of
www.psychologytoday.com
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