![]() ![]() SC Chai at the University of Delaware conducted a study on 34 overweight but otherwise healthy older men and women and found that consuming 16 ounces daily of tart cherry juice decreased LDL (bad) cholesterol compared to placebo but the difference was very small and was only seen when compared with subjects consuming a placebo with 45 g sugar daily. Unfortunately, there cannot be much enthusiasm for tart cherries having an effect on high blood pressure, high blood sugar or high LDL (bad cholesterol). But it does not decrease diastolic blood pressure. ![]() A small study with male subjects by Karen M Keane from Northumbria University published in the American Journal of Clinical Nutritionfound that 60 mL of Montmorency cherry concentrate decreases systolic blood pressure two hours after ingestion. Tart cherries can also have an effect on hypertension. But there have been no studies carried out to examine this. If you are having trouble sleeping at night, Montmorency tart cherries contain melatonin (13mg/g), a compound that has been associated with inducing sleep, suggesting that supplements may be helpful. ![]() Cherry intake (not tart cherry) has been found to decrease uric acid, but it is important to note that the American College of Rheumatology does not recommend cherries or cherry extract to treat “acute gout” attacks. Gout is another form of inflammatory arthritis, usually experienced in the toe due to a buildup of uric acid. A follow-up study used twice the dosage but found no improvement in symptoms, suggesting that tart cherry juice does not have any significant effect on osteoarthritis. The initial study with one pill containing 100 mg anthocyanins found an improvement in pain symptoms compared with placebo. Another study looked at the effect of CherryFlex, a commercial tart cherry supplement, on osteoarthritis of the knee. Now, what about any possible benefit for people who suffer from osteoarthritis, an inflammation of the joints due to worn-down cartilage? When consuming the tart cherry juice there was a decrease in blood markers for osteoarthritis but no decrease in pain compared to placebo. Fifteen minutes is quite a significant difference! The athletes who consumed the extract finished the race in a significantly shorter time (103 minutes) compared with those who took the placebo (118 minutes). 300 ml) of tart juice twice daily may reduce muscle pain and damage during and after exercise.įor those of you who are into running, it is interesting to note that Kyle Levers of Texas A&M University published a study in the International Journal of Sports Medicine in which athletes were asked to consume 480 mg of tart cherry extract for 10 days prior to a half-marathon. It seems that the anthocyanins they contain prevent the formation of certain prostaglandins that are linked to pain and inflammation, much like aspirin.įor people who enjoy going to the gym and lifting weights, there is some evidence that drinking 10-12 ounces ( approx. If you are suffering from headaches, muscle pain or inflammation, you may be interested to hear that tart cherries may function in a fashion similar to drugs like Aspirin and Ibuprofen. It’s also high in calcium and other minerals, known to have a relaxing effect.Shira Cohen is studying Nutrition at the School of Dietetics and Human Nutrition at McGill University, specializing in Global Nutrition. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. Although, according to scientific analysis, combining milk with a carbohydrate-rich food like oatmeal, granola, or toast makes it much more effective. The experts go back and forth on this on (with the dairy industry funding plenty of research), but there is some evidence that this tried and true sleep aid really does work. Oats are also rich in vitamin B6, an anti-stress vitamin, and melatonin. Another complex carbohydrate, oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. But oatmeal is certainly more appetizing and easier to stock in your kitchen. Oz and he'll suggest pumpkin seed powder and the Mexican alcoholic drink pulque before he gets to oatmeal, third on his list of sleep-inducing foods. Along with insulin comes a release of tryptophan and serotonin, two brain chemicals that promote relaxation and combat anxiety. At night, this sleepiness can be very useful, making toast the perfect midnight snack. This is why you often feel a burst of energy in the first few minutes after eating carbs, then a “crash” of tiredness. Carbohydrate-rich foods cause a spike in blood sugar levels, triggering the body’s production of insulin to bring them back down. ![]()
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