A new study (1)which took place in Essex, UK, was set up to investigate stress as a potential flare trigger in lupus. The study was quite small, involving 54 patients with systemic lupus erythematosus (SLE). 4 patients were male and 50 were female. Of the 54 – 20 were Caucasians, 22 Asians, and 12 Africans/Afro-Caribbean. The results reported that 33 patients, 61.1% reported that stress was a trigger for lupus flares. Interestingly there were differences within the groups reporting stress as a trigger for flares: most (85%) of the Caucasian patients reported that stress triggered their disease flares, however, only 50% of the African/Afro-Caribbean patients and 45.4% of the Asian patients reported stress as a trigger for disease flares. There was no correlation found between reported number of flares per year and characteristics such as age, age at diagnosis, age at disease onset, or disease duration (1).

You can purchase the full research paper from the Journal here

There are actually many studies that have looked into stress and the link to lupus. The results are a little conflicting and sometimes confusing. I have written more about the studies linking stress and lupus in the review paper that I have on sale for £10.00

There is no doubt that stress changes the biochemistry in the body of all people – with stress hormones being released and impacting body and brain. Whether stress can actually trigger a flare is not specifically known, although from my own personal experience I believe it to be a factor.
In the review paper I have written I write about some of the studies looking at stress and lupus, I also write about studies which show that mindfulness, CBT (cognitive behavioural therapy), gratitude work, forgiveness work and positivity may be useful to deal with stress.

 
(1)Roussou E et al. 2011. Stress as a trigger of disease flares in SLE. Rheumatol Int. 2011 Dec 23. [Epub ahead of print]
Posted by Ani Richardson

Alzheimer’s disease is something I have written a lot about – for more please click here to read previous posts.

A new study, reported on Science daily, ScienceDaily (Dec. 29, 2011), has found:- People with diets high in several vitamins or in omega 3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer’s disease than people whose diets are not high in those nutrients, according to a new study published in the December 28, 2011, online issue of Neurology®, the medical journal of the American Academy of Neurology.  For the full story click here

American Academy of Neurology (2011, December 29). Alzheimer’s: Diet patterns may keep brain from shrinking. ScienceDaily. Retrieved January 1, 2012, from http://www.sciencedaily.com­ /releases/2011/12/111229092036.htm

Dr Briffa is a medical doctor whom I highly respect.  He is one of the few medical doctors with a real interest in nutrition and who has studied and applied nutrition in his work for many years.  Around ten years ago now I worked with doctor Briffa for a couple of years, helping to research his books.  Now he is publishing a new book.  For more details please see his website here.  The book is entitled Escape The Diet Trap and as his website states it includes the following chapters:

Chapter 1. Diets Don’t Work

We know that diets don’t work, and this chapter reviews the results of studies of conventional dieting, with or without exercise, over time. Research reveals that, even in the very overweight, eating less and exercising more bring average losses of no more than a few pounds in the long term.

Chapter 2. The Obesity Paradox

The body mass index (BMI) is the most commonly used measure of weight, and we’re urged to conform to normal and ‘healthy’ BMI levels. This chapter reveals why the BMI, although popular, is a wholly inadequate tool for assessing body weight. It also presents evidence that ‘bigger is better’ for overall health, especially as we age.

Chapter 3. Toxic Waist

Recent research shows that the location of accumulated fat determines its likely impact on health: fat packed in and around the abdomen turns out to be the most harmful for both the body and brain. This chapter explores the risks of ‘abdominal obesity’, and provides guidance on how to assess and monitor this quite simply.

Chapter 4. The Burning Issue

‘Eating less’ is a central tenet of conventional weight loss advice. This chapter shows, though, how when we consciously cut back on calories, the body puts a brake on its metabolism. This makes it progressively more difficult to lose weight, and can cause weight to return alarmingly quickly once food restriction is relaxed.

Chapter 5. The Hunger Within

A major reason why traditional diets fail is the hunger they almost inevitably induce. In this chapter, we explore the sometimes devastating impact dieting and hunger have on psychological and general wellbeing.

Chapter 6. Low-Fat Fallacy

Fat contains twice as many calories as carbohydrate or protein, and low-calorie diets therefore tend to be low in fat. Yet, as this chapter reveals, dietary fat does not drive obesity, and eating less of it is ineffective for shifting body fat. These observations are explained through an understanding of how fat stores are regulated in the body. Insights here suggest that conventional low-fat diets are possibly the worst kinds of diet if lasting weight loss is our goal.

Chapter 7. Is a Calorie a Calorie?

Many weight loss experts claim that ‘a calorie is a calorie’. The idea here is that, where body weight is concerned, it’s only the number of calories we consume, not the form they come in, that counts. Others claim, however, that some diets bring weight loss that cannot be explained by calorie content alone – the so-called ‘metabolic advantage’. This chapter presents evidence for this, and reveals the sort of diet that appears to offer it.

Chapter 8. Hunger No More

While some see hunger as a prerequisite for weight loss, the reality is that the less hungry people are, the more weight they tend to lose: keeping the appetite under control is what makes healthy eating easy and sustainable. In this chapter, we explore the type of diet that is most effective for keeping hunger at bay.

Chapter 9. Inflammatory Arguments

Fat stores in the body are ultimately determined by the action of specific hormones. In this chapter we explore how low-level inflammation can disrupt hormonal functioning, and in turn may lead to weight gain. The chapter focuses on the impact of inflammation on two key hormones – insulin and leptin – and goes on to explore the role of diet in improving hormonal function and bringing about lasting weight loss.

Chapter 10. Diets on Trial

Low-fat diets are the mainstay of conventional approaches to weight loss, though ‘low-carb’ diets have gained in popularity in recent years. There is considerable debate about which of these diets is best for weight loss. This chapter reviews a decade’s worth of research into the relative effectiveness of ‘low-fat’ and ‘low-carb’ diets, and reveals the latter to be the clear winner.

Chapter 11. The Primal Principle

Research reveals that low-carbohydrate are the best for weight loss, but what about health? This chapter argues that the healthiest diet for us, in theory at least, is a diet that reflects that of our ‘hunter-gatherer’ ancestors. Here, we explore the diet that sustained us for the vast majority of our time on this planet, as well as the dietary detours we have taken in relatively recent times.

Chapter 12. A Matter of Fat

Primally-inspired nutrition tells us that saturated fat is something we should be well adapted to, yet we’re warned that eating it gums up our arteries and hastens our demise. This chapter starts with a thorough analysis of the science on saturated fat and heart disease, and reveals the absence of incriminating evidence here. The chapter also explores the health effects of the other major dietary fats including monounsaturated fat and polyunsaturated fat, as well as industrially-produced fats found in processed foods such as margarine.

Chapter 13. The Question of Cholesterol

Cholesterol is famed for its vessel-clogging effects, and we’re urged to put keep levels of it under control. This chapter reviews the relationship between cholesterol and health, and reveals that our fears here are largely unfounded.

Chapter 14. Grain of Truth

Grain-based foods such as bread, rice, pasta and breakfast cereals are recommended as staples in our diet, particularly in their ‘whole’ and unrefined forms. Yet, grains are relatively recent additions to the human diet, so are they really the staff of life? In this chapter we explore the potential for starchy carbohydrates to impact on the body’s chemistry in a way that actually contributes to the burden of obesity and associated ills. We also revisit the idea that eschewing grains risks us falling short in essential nutrients.

Chapter 15. Sweet and Sour

This chapter explores the effects of refined sugar, including fructose and ‘high fructose corn syrup’, on weight and health. The chapter also investigates the supposed benefits of artificial sweeteners as an aid to weight control, and reveals research which suggests that they might actually promote weight gain over time.

Chapter 16. Sacred Cow

Dairy products are widely recommended on the basis that they are essential for building healthy bones. As this chapter shows, though, neither calcium nor dairy products have much bearing on bone health. The suitability of different dairy products regarding weight control and other aspects of health is also discussed.

Chapter 17. Appetite for Change

Following on from Chapter 8, here we explore other dietary strategies for sating the appetite, allowing us to eat less, without feeling hungry. The chapter focuses on the importance of blood sugar control here, as well as the avoidance of food ingredients that stimulate the appetite. A section on emotional eating is also included, as well as advice on overcoming it.

Chapter 18. Prime Fuel

In this chapter, all the major foods are rated according to their effects on body weight and health. Practical recommendations regarding their consumption are made.

Chapter 19. Fluid Thinking

Here, the most common beverages including water, fruit juice, soft drinks, tea, coffee and alcohol are assessed from a body weight and health perspective.

Chapter 20. Make a Meal of It

Knowing what to eat and drink is one thing, putting our knowledge into practice can be another. This chapter offers suggestions and practical advice about healthy eating, including meal plans and snack ideas.

Chapter 21. Affirmative Action

The research shows that ‘aerobic’ exercise such as walking, running and cycling is not effective for weight loss, and this chapter explains why. The chapter goes on to explore the benefits exercise does offer, and provides practical information and advice about sustainable forms of activity.

Chapter 22. Going Lower

For a few, fat loss can be slow going, or they may find themselves ‘plateauing’ at a weight that is higher than they would like. Should slow or stalled weight loss be an issue, this chapter provides two powerful strategies for overcoming this in the form of ‘intermittent fasting’ and ‘high intensity intermittent exercise’.

Chapter 23. Long Gone

Sticking to new-found habits can be challenging sometimes, and obstacles can come up along the way. This chapter explores the common pitfalls to making and sustaining healthy changes, and how to address them using simple psychological and behavioural strategies.

Chapter 24. Escape the Diet Trap in a Nutshell

The key insights and recommendations of the book in a handy ‘dos and don’ts’ form

I am looking forward to purchasing and reading the book myself!

There is often chocolate floating around the house at Christmas time.  I would recommend trying raw chocolate – I have a few squares on most days.  AT Christmas it helps me to relax from all the busy hustle and bustle that goes on around this time of year.

 
A scientific research study that took place in 2009 found that dark chocolate may be useful in reducing emotional stress (1). The study was small and preliminary but very interesting. The participants involved in the research were first tested using a specialized, validated, psychological questionnaires to see if they had low or high anxiety levels. They were then given 40g of dark chocolate daily for two weeks. Blood and urine samples were collected 3 times during the study – at the start, middle and end. The samples were rigorously tested to see whether various measures of body chemistry of the individuals were changed by the chocolate eating.

Interestingly the participants with higher anxiety traits showed a distinct change in their metabolic (bodily chemical processes) profiles when eating the dark chocolate. Dark chocolate was, amongst other things, found to reduce the urine levels of the stress hormone cortisol as well as other body chemicals related to stress. Dark chocolate was also found to partially normalise and correct stress-related differences in specific body chemistry levels. In conclusion the scientists suggest that the study provides strong evidence that a daily consumption of 40 g of dark chocolate daily during a period of 2 weeks is sufficient to modify the metabolism of healthy human subjects.

Other studies (e.g.2) have indicated that polyphenol rich, dark chocolate might reduce anxiety and depression in some individuals. Further studies are needed to confirm these results and the study definitely does not justify chocolate binges! However, reaching for a few squares of good quality raw dark chocolate may be a calming way to treat yourself to something indulgent. The reasons for the calming impact of dark chocolate was not investigated in these studies but I speculate that it could be due to the antioxidant capacity of dark chocolate and possibly the magnesium content, since magnesium is known to calm nervousness in some individuals. Or it could just be a result of taking time out to treat yourself with something delicious!

I buy my raw dark chocolate online:  www.therawchocolateshop.com

One of my favourites at the moment is made by Rawr http://www.rawrchoc.com/ they are organic, dairy free, vegetarian, vegan, gluten free, wheat free and contain agave as a sweetener instead of sugar. Agave

(1)Martin PF et al. 2009. Metabolic effects of dark chocolate consumption on energy, gut microbiota, and stress-related metabolism in free-living subjects. J Proteome Res. 8(12):5568-79.
(2)Sathyapalan T et al. 2010. High cocoa polyphenol rich chocolate may reduce the burden of the symptoms in chronic fatigue syndrome. Nutr J. 9:55-56

Written by Ani Richardson

This is a new format for the blog.  Each week I plan to update the blog with new research done in the general field of nutrition and health.  In addition to this I will be posting blogs specifically related to lupus so please keep checking back for new content.

* Research finds that women may reduce heart disease risk by eating omega 3 rich oily fish.  Read more about it here  .  For evidence based articles that I have previously written on heart disease please click here

* Research finds that stroke risk in women may be reduced by eating a diet rich in vegetables, fruits and wholegrains.  Read more about it here.    For evidence based articles that I have previously written on stroke please click here

* Research reviews the risk of stroke, diet quality, overeating and weight.  Read more about it here

* Research finds that an intermittent, low-carbohydrate diet may be superior to a standard, daily calorie-restricted diet for reducing weight and lowering blood levels of insulin.  Read more about it here

* Dr Briffa writes an evidence based article about calcium, vitamin D and fat.  To read it click here

Posted by Ani Richardson

A newly published (1) review study has found that exercise may help to encourage healthy eating via changes in parts of the brain that have influence over impulsive behaviour.  It seems as though physical activity can help to suppress the hedonic urge to over-eat.  This is an important finding since, in the Western world, we are surrounded by situations where over-eating is common and easy to do without much conscious thought.

The finding that physical exercise seems to encourage a healthy diet is really interesting.  It is also known that when exercise is added to a weight-loss diet the treatment of overweight/obesity is more successful with the healthy eating programme adhered to for a longer term.

The evidence (1) suggests that regular exercise is needed to change the way the brain works.  One function within the brain which seems to be positively influenced by exercise is the part dealing with ‘inhibitory control’, this part helps us to keep impulsiveness in check and can also help to suppress inadequate, excessive or inappropriate behaviour toward a goal.  It might be that exercise helps us to resist unhealthy food choices.  Exercise can also make the brain more sensitive to signals of fullness, which may be able to help with appetite control.

In our current environment where unhealthy food is, maddeningly, easy to get hold of any way to be able to strengthen the intention and resolve to keep healthy is positive.

Incorporating exercise into our daily lives need not be hugely difficult.  Personally I find that having a dog is a huge motivation and makes walking 2-3 times a day very easy!  Walking for just 15minutes once or twice a day can be a good way to bring movement into the day.  Walking up stairs, getting off the bus a stop or two early, walking around the block during a lunchbreak can all be very helpful.  Sometimes having a supporting ‘exercise buddy’ can be helpful to get (and keep!) motivated.  I often walk at lunchtime with a friend, it is a good way of catching up and also getting fit.

(1)Joseph RJ et al.  2011.  The neurocognitive connection between physical activity and eating behaviour.  Obesity Reviews.  12(10):800-812

Written by Ani Richardson

The Cambridgeshire Lupus Group Newsletter has been published, I contributed by writing about diet/lifestyle considerations in lupus “Lupus, Diet and Lifestyle – Is There Any Evidence?”.  If you would like to read the article please download the newsletter:

CLG.Christmas 2011 EM

The newsletter is full of other news including the fabulous information day that was held at Fitzwilliam College and how Cambridge went that extra mile for lupus!

Posted by:

Ani Richardson

ORAC stands for Oxygen Radical Absorbance Capacity – it is a complex high-tech method of measuring the antioxidant ability of different foods.

Antioxidants are substances that can quench, or remove, destructive ‘free radical’ molecules in the body.  Free radicals are damaging oxidative agents which have been linked to cell damage, cancer, heart disease, depression, inflammation, sun damage and other conditions.

Certain vitamins such as vitamin C and E act as antioxidants in the body, flavonoids and polyphenols, which are bioactive plant compounds, are also potent antioxidants and are found in large amounts in vegetables, fruits, tea, wine and spices such as ginger, turmeric and chilli peppers.  Antioxidant flavonoids are also found in cocoa and chocolate.  One of the reasons we are urged to include at least 5 portions of fruit and vegetables per day for health reasons is due to the antioxidants they provide the body.

Different foods contain differing levels of antioxidant compounds and ORAC value helps to categorise those with the highest antioxidant capacity.  The so called ‘superfoods’ such as Acai berry, blueberries and pomegranates are generally referred to as ‘super’ due to their high antioxidant capacity.  Studies have now revealed that the ORAC value of raw cacao is much higher (per gram) than any of the other so called ‘super foods’ including Acai berries, strawberries, pomegranates, blueberries and cranberries.  Levels will vary depending on the variety of cacao bean or fruit and where it is grown – but a very recent analysis (1) found that the number of ORAC units found in each gram of powdered superfood was:
Raw cacao = over 600 ORAC units
Acai berry = around 400 ORAC units
Cranberry = just over 300 ORAC units
Blueberry = just under 300 ORAC units
Pomegranate = around 200 ORAC units

The raw cacao also had a higher polyphenol and flavonoids content than the other tested fruits.  The raw dark chocolate that was tested also had a higher antioxidant content per serving than the other fruits.  The scientists who published this study concluded that “Cocoa powder and dark chocolate had equivalent or significantly greater ORAC, TP [total polyphenol], and TF [total flavonol] values compared to the other fruit powders and juices tested, respectively. Cacao seeds thus…..appear to meet the popular media’s definition of a ‘Super Fruit’”.

Why choose raw cacao products?
Processed cocoa and dark chocolate, commonly available in shops, are made with alkalized, or so called dutched, cocoa.  The process of alkalinisation has been shown (2,3) to destroy many of pholyphenols and flavonoids in cacao and the ORAC values of such products are significantly lower than in raw cacao products.

Eating raw chocolate as a part of a balanced health-full diet is a good, and scrumptious, way of providing the body with antioxidants.  Eating a variety of vegetables, fruits, nuts/seeds and beans/pulses will go far in providing the body with an array of different antioxidants.

My current favourite raw chocolate bars are made by Rawr http://www.rawrchoc.com/ they are organic, dairy free, vegetarian, vegan, gluten free, wheat free and contain agave as a sweetener instead of sugar.  Agave has a lower glycaemic index (GI) than sugar so doesn’t disrupt blood sugar levels in the say that sugar does.  They also taste absolutely delicious!!!

You can buy Rawr chocolate bars in many outlets now or on the internet via places such as www.therawchocolateshop.com

References
(1)Crozier SJ et al.  2011.  Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products.  Chem Cent J.  Feb 7;5:5.
(2)Miller KB et al.  2008.  Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. J Agric Food Chem.  56(18):8527-33.
(3)Gu L et al.  2006.  Procyanidin and catechin contents and antioxidant capacity of cocoa and chocolate products. J Agric Food Chem.  54(11):4057-61.
(4)Adamson GE et al.  1999.  HPLC method for the quantification of procyanidins in cocoa and chocolate samples and correlation to total antioxidant capacity. J Agric Food Chem.  47(10):4184-8.
(5)Miller KB et al.  2009.  Survey of commercially available chocolate- and cocoa-containing products in the United States. 2. Comparison of flavan-3-ol content with nonfat cocoa solids, total polyphenols, and percent cacao. J Agric Food Chem.  57(19):9169-80.
(6)Miller KB et al.  2006.  Antioxidant activity and polyphenol and procyanidin contents of selected commercially available cocoa-containing and chocolate products in the United States.  J Agric Food Chem.  54(11):4062-8.

Written by Ani Richardson

A new study (1,2) has suggested that protein, not sugar, stimulates cells keeping us thin and awake.  I have written previously about the fact that sugar and foods that release their sugar quickly into the blood stream (high glycaemic index, or GI, foods) are deleterious for our health and waistlines and can lead to an increase in blood fats as well as blood sugar levels so I am unsurprised by this study as it backs up much of what has been previously written about the benefits of protein over sugar.

A press release from the University of Cambridge (1) says:
A new study has found that protein and not sugar activates the cells responsible for keeping us awake and burning calories. The research, published in the November issue of the scientific journal Neuron, has implications for understanding obesity and sleep disorders.

Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin/hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain.  Scientists at the University of Cambridge compared actions of different nutrients on orexin cells. They found that amino acids – nutrients found in proteins such as egg whites – stimulate orexin neurons much more than other nutrients.

“Sleep patterns, health, and body weight are intertwined. Shift work, as well as poor diet, can lead to obesity,” said lead researcher Dr Denis Burdakov of the Department of Pharmacology and Institute of Metabolic Science. “Electrical impulses emitted by orexin cells stimulate wakefulness and tell the body to burn calories. We wondered whether dietary nutrients alter those impulses.”

To explore this, the scientists highlighted the orexin cells (which are scarce and difficult to find) with genetically targeted fluorescence in mouse brains. They then introduced different nutrients, such as amino acid mixtures similar to egg whites, while tracking orexin cell impulses.  They discovered that amino acids stimulate orexin cells. Previous work by the group found that glucose blocks orexin cells (which was cited as a reason for after-meal sleepiness), and so the researchers also looked at interactions between sugar and protein. They found that amino acids stop glucose from blocking orexin cells (in other words, protein negated the effects of sugar on the cells).

These findings may shed light on previously unexplained observations showing that protein meals can make people feel less calm and more alert than carbohydrate meals.

“What is exciting is to have a rational way to ‘tune’ select brain cells to be more or less active by deciding what food to eat,” Dr Burdakov said. “Not all brain cells are simply turned on by all nutrients, dietary composition is critical.  “To combat obesity and insomnia in today’s society, we need more information on how diet affects sleep and appetite cells. For now, research suggests that if you have a choice between jam on toast, or egg whites on toast, go for the latter! Even though the two may contain the same number of calories, having a bit of protein will tell the body to burn more calories out of those consumed.”

Including unprocessed sources of protein with each meal (including breakfast) can be helpful to stabilise blood sugar levels and prevent feelings of fatigue and food cravings.  Good sources of protein include beans and pulses, nuts, unprocessed meats and fish (especially oily fish) and eggs.  Limiting the consumption of sugar, processed carbohydrates such as white bread, white pasta and foods which release their sugars quickly in the body is also a good way to improve health and provide more sustained daily energy.  For more information on managing blood sugar levels with food please read some of my previous blog posts.

(1)Press release.  University of Cambridge Research news.  http://www.cam.ac.uk/research/news/3pm-slump-why-a-sugar-rush-may-not-be-the-answer/.  3pm slump? Why a sugar rush may not be the answer
(2) Karnani MM et al.  2011.  Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids.  Neuron.  72:616-629

Written by Ani Richardson

Sleep problems and insomnia are common in those suffering with lupus and I have previously written about this here and here

Recently studies (1,2,3) have suggested that drinking tart cherry juice might help to improve the quality and duration of sleep.  Getting to sleep has been a problem for me in the past so I started to take a cherry juice supplement and I have to say I think it has been helping me.

The most recent study (1,4) was carried out by scientists at Nothumbria University using tart Montmorency cherry juice concentrate.  The researchers found that drinking the juice aided quality and duration of sleep via the action of a hormone called melatonin, which is important in the body for sleep regulation.  The study was small and preliminary but the results were interesting.  20 healthy participants drank a 30ml serving of either a commercially available tart cherry juice concentrate or a placebo juice twice a day for seven days.  Urine samples were collected from all participants before and during the investigation to determine levels of melatonin, a naturally occurring compound that heavily influences the human sleep-wake cycle. During the study the participants wore an actigraphy watch sensor which monitored their sleep and wake cycles and kept a daily diary on their sleeping patterns (4).
The researchers found that when participants drank tart cherry juice concentrate for a week there was a significant increase in their urinary melatonin (15-16%) compared to the control group.  The actigraphy measurements of participants who consumed the juice saw an increase of around 15 minutes to the time spent in bed, 25 minutes in their total sleep time and a 5-6% increase in their ‘sleep efficiency’, a global measure of sleep quality. Cherry juice drinkers reported less daytime napping time compared to their normal sleeping habits before the study and the napping times of the placebo group.  One of the researchers, Dr Howatson, said in a press release that this was the first study to show direct evidence that supplementing your diet with a tart Montmorency cherry juice concentrate leads to an increase in circulating melatonin and provides improvements in sleep amongst healthy adults (4).  He said “We were initially interested in the application of tart cherries in recovery from strenuous exercise. Sleep forms a critical component in that recovery process, which is often forgotten. These results show that tart cherry juice concentrate can be used to facilitate sleep in healthy adults and, excitingly, has the potential to be applied as a natural intervention, not only to athletes, but to other populations with insomnia and general disturbed sleep from shift work or jet lag.”

Another of the study scientists, Dr Ellis, said (4)“Although melatonin is available over the counter in other countries, it is not freely available in the UK. What makes these findings exciting is that the melatonin contained in tart cherry juice concentrate is sufficient to elicit a healthy sleep response”.“What’s more, these results provide us with more evidence surrounding the relationship between how we sleep and what we consume.”

Two studies which took place last year (2,3) also found that cherries could be useful to promote good sleep as well as acting as antioxidants in the body.  Cherries contain many antioxidant phytochemicals (bioactive plant nutrients).  Andioxidants are important for health since they help protect the cells of the body from damage by destructive molecules known as free radicals.  The antioxidants in cherries may also help to reduce inflammation in the body (3).  Antioxidants are found good amounts in vegetables and fruits and are important for optimal health.

Please check with a medical doctor prior to taking any new supplements

(1)Howatson G et al.  2011.  Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2011 Oct 30. [Epub ahead of print]
(2) Garrido M et al.  2010.  Jerte Valley cherry-enriched diets improve nocturnal rest and increase 6-sulfatoxymelatonin and total antioxidant capacity in the urine of middle-aged and elderly humans. J Gerontol A Biol Sci Med Sci. 2010 Sep;65(9):909-14.
(3) Pigeon WR et al.  2010.  Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food.  13(3):579-83.
(4)Press release.  2011.  Northumbria University.   Cherry juice gives a good night’s sleep.  Date posted: November 1, 2011http://www.northumbria.ac.uk/browse/ne/uninews/cherryjuice

Written by Ani Kowal