Tag Archives: insomnia

The Health Benefits of Tart Cherry

TartCherriesJacquie Eubanks RN BSN

 

 

Many of us can recall summer days and the sweet, dark, delicious Bing cherries that summer brings. Montmorency tart or sour cherries are also grown in summer but you are not likely to find fresh ones in your grocery store. Rather they are found frozen, canned, dried, powdered, juiced and as a supplement. As their name implies tart cherries are not a sweet fruit and, as such, these superfruits may not get the attention they deserve. While all fruits contain fiber and beneficial compounds, tart cherries are not just your ordinary fruit. Tart cherries contain an abundance of nutrients including fiber, vitamins A and C, folate, phosphorus, potassium, magnesium and calcium.

Published scientific studies have shown that these cherries contain an abundance of synergistic bioactive compounds and powerhouse phytochemicals known as anthocyanins, which give cherries their bright red color and are known for their effective and substantial antioxidant and anti-inflammatory activity. Plants produce anthocyanins as protective mechanisms against environmental stressors such as cold, drought, pathogens and ultraviolet rays. Epidemiological studies strongly suggest that consumption of naturally occurring plant compounds offer protection against the development of cancers, cardiovascular disease, diabetes, osteoporosis and neurodegenerative diseases.

Broad spectrum health benefits of tart cherries include:

Antioxidant compoundsTart cherries have very high amounts of high ORAC value antioxidants, surpassing even blueberries and strawberries. Antioxidants are considered to be cancer protective and essential in the fight against free radicals and oxidation.

Anti-Inflammatory propertiesResearch suggests that anthocyanin’s anti-inflammatory properties may help prevent blood vessel damage and may be useful in fighting chronic inflammation linked to heart disease, arthritis, type 2 diabetes and many other diseases. Tart cherries have been found to be useful in the relief of inflammation induced pain.

Insomnia – Tart cherries have naturally high levels of melatonin, a hormone responsible for the regulation of the body’s circadian rhythm and the sleep-wake cycle. Studies have shown that as a natural sleep aid, tart cherry may benefit sleep duration, sleep quality and the management of restless sleep.

Gout prevention – Tart cherries have been shown to help reduce uric acid levels that cause the pain and inflammation associated with gout and may be helpful in reducing the frequency of gout attacks.

Improved exercise recoveryStudies have shown that tart cherry juice may decrease muscle pain and weakness associated with exercise, intense strength training, long-distance running or high intensity cycling and provide faster recovery, reduced inflammation and less oxidative stress.

Heart healthStudies show that tart cherries may help lower cholesterol and triglycerides and reduce inflammation, all of which supports cardiovascular health. A high intake of anthocyanins is associated with enhanced cardiovascular health support.

Arthritis and joint pain – Because of their high anti-inflammatory properties, tart cherries may help reduce inflammatory pain associated with arthritis. One study showed that tart cherry anthocyanins were as effective as OTC medications in suppressing the COX enzymes associated with inflammation.

Professional Supplement Center carries these high quality products that contain beneficial anthocyanin compounds:

Tart Cherry

 

Tart Cherry by Carlson Labs – Two capsules provide 1,000 mg of Montmorency tart cherry concentrate in support of antioxidant protection, healthy joint function and reduced recovery time after vigorous exercise. Gluten free, vegetarian formula.

Tart Cherry Ultra

 

Tart Cherry Ultra by Enzymatic Therapy – This beneficial flavonoid compound provides 1.2 g of tart cherry skin concentrate per serving. Gluten, soy and dairy free, vegetarian formula.

 

Recancostat® 400 mgRecancostat® 400 mg by Integrative Therapeutics – This clinically studied, patented blend of stabilized reduced glutathione (GSH), anthocyanins and L-cysteine supports healthy cell development, blocks free radical damage and supports the body’s normal DNA repair processes. Gluten, soy and dairy free.

 

Tart Cherry Extract

 

Tart Cherry Extract by Life Extension – This 100% natural CherryPURE® tart cherry extract contains a clinically studied dose of standardized 40 mg anthocyanins per capsule. Non-GMO vegetarian formulation.

 

References
Tart Cherries. Summary of Current Scientific Literature. http://ncnm.edu/images/Helfgott/Projects/scientific-literature-summary-cherries-2011.pdf
Processed tart cherry products-comparative phytochemical content, in vitro antioxidant capacity and in vitro anti-inflammatory activity. http://www.ncbi.nlm.nih.gov/pubmed/23163942
The effect of 100% tart cherry juice on serum uric acid levels, biomarkers of inflammation and cardiovascular disease risk factors. http://www.fasebj.org/cgi/content/meeting_abstract/25/1_MeetingAbstracts/339.2?sid=9b969204-e099-4d63-a86d-81e8271e2bd8
Cherry consumption and decreased risk of recurrent gout attacks. http://www.ncbi.nlm.nih.gov/pubmed/23023818
Effect of tart cherry juice on melatonin levels and enhanced sleep quality. http://www.ncbi.nlm.nih.gov/pubmed/22038497/
Tart Cherries Relieve Osteoarthritis Pain. http://www.greenmedinfo.com/blog/tart-cherries-relieve-osteoarthritis-pain
Plant polyphenols as dietary antioxidants in human health and disease. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

Sleepless Nights? We Have Solutions

SleepSolutionsJacquieIconBy Jacquie Eubanks
BSN, RN

Almost everyone has occasional bouts of sleeplessness, typically due to stress, anxiety, worry or overstimulation. This is normal and shouldn’t further add to your list of things to worry about, as what’s classified as acute insomnia is usually of brief duration and generally resolves itself. According to the National Institutes of Health, insomnia is a very common problem that affects approximately 30% of Americans. This occasional sleep disruption may result in symptoms such as fatigue, low energy or difficulty concentrating, which can affect your next day’s performance at work or at school. Daily life challenges, emotional upset, grief, hormonal imbalances and unhealthy lifestyle choices, such as overuse of caffeine, tobacco and alcohol, are all believed to contribute to poor quality sleep. While insomnia can occur at any age, women, middle-aged and older adults appear to be at increased risk of sleep disorders.  

Video Sleepless Nights

Chronic insomnia, however, can affect not only your mood and alertness, but also your overall health, your weight, your energy levels and your mental health. While some lifestyle choices may affect healthy sleep patterns, often with chronic insomnia there is a secondary or underlying cause. Medical conditions, such as depression, chronic pain or restless leg syndrome, or side effects of certain medications, such as those used for cardiac or asthmatic conditions, are common factors in chronic insomnia. When insomnia becomes a pattern and interferes with your daily life, you may have chronic insomnia and should see a healthcare provider for diagnosis if:

  • You lie awake and have difficulty falling asleep
  • You struggle to maintain sleep and wake frequently throughout the night several times a week for several months
  • You wake up too early and can’t go back to sleep
  • You have poor quality, restless, or non-restorative sleep
  • You have any combination of these symptoms

Fortunately, for the majority of us, adopting healthy bedtime habits often make it easier to fall and stay asleep. Many times establishing a routine is effective. Avoiding heavy meals and exercise within 4 hours of bedtime, sticking to a regular schedule of sleep and wake times even on weekends, limiting stimulating activities and evening TV and computer time, establishing a soothing wind down routine, making the bedroom dark and cozy and turning down the temperature are all strategies that can aid more restful sleep.  

Professional Supplement Center offers high quality supplement choices to promote restorative sleep.  Here are some of our customers’ favorite sleep support products:

Kavinace Ultra PMKavinace Ultra PM by NeuroScience – Our most popular sleep supplement, this proprietary blend is designed to relieve symptoms of insomnia, anxiety and stress by providing support for the calming neurotransmitters that promote restorative sleep and a normal sleep cycle. Gluten and soy free.

 

Insomnitol Chewable TabletsInsomnitol™ Chewables by Designs for Health® – These great tasting lemon flavored chewable tablets are formulated to supply nutritional support for calm brain activity. Insomnitol™ contains a blend of botanicals, nutrients and neurotransmitter precursors, which help promote the natural ability to fall and stay sleep. Non GMO formulation.

Sleep Time
Sleep Time by Nutritional Frontiers – Formulated to support the neurotransmitters dopamine and serotonin to effectively promote healthy sleep and reduce stress and anxiety. Vegetarian capsules.

 

References:
About Insomnia. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0023585/
It’s Time to Do Something About Your Sleep. https://www.psychologytoday.com/blog/shrink/201403/its-time-do-something-about-your-sleep
Insomnia Overview. http://www.nytimes.com/health/guides/disease/primary-insomnia/overview.html
Insomnia: Causes, Symptoms and Treatments. http://www.medicalnewstoday.com/articles/9155.php?page=2

How Colorful Is Your Diet?

HowColorfulIsYourDietBy Susan Brown

Highly pigmented fruits and vegetables contain phytonutrients.  Phytonutrients are natural biochemical components which work together with vitamins, minerals and fiber to promote good health.  Phytonutrients contain antioxidants that protect your cells from disease-causing free radicals.  Studies show that eight out of ten Americans fall short on their phytonutrient intake which means they face a nutrient deficit.  Those who eat generous amounts of a variety of fruits and vegetables as part of a healthy diet are more likely to have a reduced risk of developing chronic disease including type 2 diabetes, cardiovascular disease, high blood pressure, stroke, and some types of cancer

When it comes to fruits and vegetables, a more colorful plate benefits your health and your waistline.  Adding 3 – 5 servings of fruits and vegetables to your daily meals or snacks increases nutrients and fiber essential to good health without adding a significant amount of calories and fat.  All produce forms count including fresh, frozen, canned, dried and 100% juice.  Frozen fruits and vegetables, frozen at their peak of ripeness, are just as nutritious as fresh.  To put a colorful diet in perspective, eat a rainbow of fruits and vegetables each day.  Variety is very important as each food brings its own health benefits to the table.  As a rule, the brighter the color of the food, the more concentrated its nutrition.  When choosing colorful foods, stick with whole foods and avoid foods that get their color artificially through processing and added dyes. 

Here are some very good reasons to add color to your diet along with just a sampling of food color choices: 

RED – Red fruits and vegetables contain lycopene, an effective and powerful antioxidant.  Lycopene belongs to the carotenoid family which includes beta-carotene, lutein, and zeaxanthin.  Lycopene’s antioxidant actions help maintain the strength, thickness and fluidity of cell membranes, which are vital in the prevention of disease.  Lycopene aids in the prevention of plaque formation in the arteries, inhibits age-related macular degeneration and cataracts, prevents aging of the skin and is a natural internal sun protectant.  Strawberries contain folate which aids heart health and decreases the risk of certain birth defects.  Cherries are a great source of fiber, vitamin C and potassium, which help maintain blood pressure.  Cranberries contain proanthocyanidins that prevent bacteria from sticking to bladder and stomach walls reducing chance of illness.  Kidney beans contain B vitamins, which are key for neurological function.

  • Tomatoes, watermelon, red grapefruit, red peppers, beets, pomegranates, cherries, wild salmon, kidney beans, red apples, raspberries, strawberries and cranberries.

ORANGE – Orange fruits and vegetables contain an abundance of antioxidants, fiber and phytonutrients that are good for your skin, eye and heart health.  Foods rich in carotenoids have been shown to decrease the risk of various cancers including lung, colon, bladder, cervical, breast and skin cancers.  Beta-Carotene, a powerful antioxidant, can help delay cognitive aging and protect skin from sun damage.  Beta-carotene is a precursor for vitamin A which is important for night vision, neutralization of free radicals and the health of your immune system.  Orange foods are chock full of vitamin C which boosts the immune system, protects against cardiovascular disease and helps rebuild skin collagen.  Pumpkins contain zinc, a mineral essential for proper brain function, reproductive health and wound healing.  Sweet potatoes, carrots and citrus fruits are loaded with potassium which aids muscle and nerve function and helps maintain the proper electrolyte and acid-base balance in your body. 

  • Cantaloupe, peaches, oranges, tangerines, papaya, mangoes, pumpkin, sweet potatoes, orange peppers, and carrots.

YELLOW –  Yellow vegetables such as corn contain the antioxidants zeaxanthin and lutein which work together to block harmful rays that can cause eye damage over time.  Pineapple contains bromelain which aids digestion, absorption and elimination.  Yellow bell peppers are packed with vitamin C necessary to produce carnitine, a  compound in muscles that converts fat into energy.  Yellow fruits and vegetables reduce age-related macular degeneration, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, encourage alkaline balance and work with magnesium and calcium to build healthy bones. 

  • Yellow peppers, lemons, yellow squash, garbanzo beans, butternut squash, apricots, pears,  nectarines, sweet corn, bananas and pineapple.

PURPLE/BLUE – Purple foods are colored by a pigment called anthocyanin, a strong and protective antioxidant which can help reduce the risk of cancer,  improve memory and assist with healthy aging.  Purple fruits and vegetables are also packed with flavonoids known to be one of the most powerful phytochemicals.  Flavonoids provide heart-healthy benefits to the cardiovascular system, lowering LDL cholesterol, raising HDL cholesterol, and improving memory storage.  Lavender is associated with increased blood circulation and is helpful in reducing insomnia and anxiety, as well as treating skin ailments such as psoriasis, acne, wrinkles, cuts and burns.  Purple basil, which has high doses of vitamin A, vitamin C and calcium,  is beneficial for the hair, skin and eyes. 

  • Berries, grapes, eggplant, plums, figs, raisins, purple basil, purple potatoes, lavender, and red wine (in moderation).

GREEN – Plant foods derive their green pigments from chlorophyll, a naturally occurring molecule.  Chlorophyll delivers a continuous energy transfusion into the bloodstream, replenishing and increasing red blood cells.  Chlorophyll is not only a powerful oxygenator, it strengthens our immune systems and enhances overall wellbeing.  Chlorophyll is known to improve the health of the circulatory, digestive, immune and detoxification systems of the body.  There are many delicious green foods all containing tremendous health benefits.  Green-hued foods contain EGCG, a potent antioxidant, plus lutein, zeaxanthin and isoflavones.  These phytonutrients are beneficial for eye health, cancer prevention, wound healing and gum tissue health.  Spinach contains vitamin A which helps protect skin from sun damage and ensures healthy cell turn over. 

  • Honeydew, avocado, kiwi, limes, kale, collards, spinach, tea, peppers, peas, grapes, green apples, asparagus and broccoli.

WHITE – White foods contain the phytonutrients allicin and quercetin that may reduce your risk of heart disease and cancer.  Leeks are packed with inulin, a plant fiber that has shown to increase calcium absorption.  Onions contain both sulphur, a powerful antibiotic, and quercetin, an anti-inflammatory agent.  White potatoes are high in vitamin B6 and potassium which support the cardiovascular system and aid in prevention of disease. 

  • Garlic, onions, leeks, cauliflower, potatoes, fennel, white turnip, white corn, white peaches, ginger and mushrooms. 

The FDA recommends 3 -5 servings of vegetables and 2-4 servings of fruit each day.  One serving of vegetables equals:

  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables cooked or raw
  • 3/4 cup of vegetable juice

One serving of fruit equals:

  • 1 medium apple, banana, orange, pear
  • 1/2 cup of chopped, cooked, or canned fruit
  • 3/4 cup of fruit juice

Following these guidelines, it is not difficult to get your full servings of fruits and vegetables each day.  Most of us tend to eat the same foods regularly.  Next time you go grocery shopping, try a fruit or vegetable that you have not had before rather than focusing on what is familiar to you.  When you explore new foods, you are introducing different nutrients and antioxidants to your body.   To reap the most health rewards from your fruit and vegetable consumption, simply think in terms of naturally bright-hued foods. Take your plate from monotone to an artist’s palette and eat your full range of colors every day. 

Supplements for phytonutrient balance:

Greens by Quantum Nutrition Labs Nature’s amazing live-sourced super nutrition formula for optimal health and rejuvenation. Our prized mix features our pristine Power Grass-Plus Blend™ (low-temperature, air-dried) coupled with Power Greens Blend™ for optimal effect. Vegan/vegetarian formula. 

Deeper Greens by Ortho Molecular Products –  Oxygen Radical Absorbance Capacity (ORAC) is a unit value assigned by researchers to measure the antioxidant value of a given food.  Foods with a high ORAC value benefit the body by increasing plasma antioxidant levels.  Deeper Greens is formulated for excellent pH and fiber values, and contains a high ORAC value to meet the National Cancer Institute’s recommended 5-a-day intake of fruits and vegetables in a satisfying single serving.  Ortho Molecular’s Deeper Greens uses organically grown fruits, vegetables, and grasses where available. 

Organic Greens & Reds Powder by Douglas Laboratories –  Organic Greens and Reds powder is a healthful supplement containing a concentrated phytonutrient blend of grasses, vegetables and botanicals.  This product contains a wide assortment of organic vegetables and fruits that provide potent antioxidant protection.  In addition, fiber from flax seed and digestive enzymes are included to support overall gastrointestinal health.

Sweet Wheat Capsules by Brightcore Nutrition –  Rich in minerals such as phosphorus, iron, calcium and potassium and packed with vitamins including A, B, C and E.  Sweet Wheat provides an array of nutritional benefits including a boost to the immune system, detoxification, strong and healthy hair, skin and nails, and a more restful night’s sleep.

Phytoganix by Metagenics –  A convenient, delicious way to get a diverse daily supply of phytonutrients from certified organic sources to support overall good health.  This highly nutritious, berry red formula provides superfruits such as antioxidant-rich raspberries, blueberries, goji berries, and lingonberries, herbs including spirulina, polyphenol-rich green tea, astragalus, and ginger, vitamin C-rich acerola extract and vegetables such as green cabbage, beets, carrots, and spinach.