Tips for Healthy Living
We’ve partnered with Dr. Doug Husbands of Holistic Health Bay Area to bring you a new set of Tips for Healthy Living. Dr. Husbands is a functional medicine doctor, clinical nutritionist, anti-aging health practitioner and doctor of chiropractic. I appreciate that he encourages visiting the doctor to focus on staying healthy instead of only visiting when you’re sick.– Carmelo Sigona
Cherries Should be Enjoyed with Great Gusto
Scientifically-Supported Suggestions to Seek Summer’s Super Fruit (Part 2)
By Dr. Douglas Husbands
In the previous edition of Healthy Living Tips, we reviewed three of the seven health-promoting reasons to enjoy cherries. Those three reasons we discussed are below. In this edition, we’ll look at four more sensational scientifically supported suggestions to seek summer’s super fruit. — cherries!
- Anti-Inflammatory/Pain Relief Effects
- Very Powerful Antioxidant Effects
- Promotes Deep Restful Sleep and Brain Cell Repair
- Anti-Cancer Compounds: Cherries also contain ellagic acid. Ellagic acid is a naturally occurring plant phenolic known to have anti-carcinogenic/anti-mutagenic effects. Research studies presented in John Boik’s 2001 book titled “Natural Compounds in Cancer Therapy” indicate that ellagic acid may be the most effective way to prevent cancer. Cherries are also high in perillyl alcohol (POH). POH is an extremely powerful substance decreasing the occurrence of all types of cancer (1). POH inhibits cancer cell growth by depriving them of the proteins they need to grow.
- Protection of Arterial Walls: A “side benefit” of the powerful antioxidant effects of cherries is you get decreased oxidation of the “bad” cholesterol, low density lipoprotein (LDL). Oxidation of LDL (oxoLDL) cholesterol leads to the damaging effects on the inner walls of the arteries which induces plaque formation, with narrowing and hardening of the arteries (2). The importance of decreasing oxidation of LDL cannot be overemphasized, as it is one of the fundamental processes involved in heart disease development and progression (see article “The Case Against Lowering Cholesterol For Decreased Risk of Heart Disease”). With an Oxygen Radical Absorbance Capacity (ORAC) of 3622 for either 8 ounces of cherry juice or 1 ounce of cherry juice concentrate, the high ORAC accounts for the decreased levels of oxoLDL.
- Improved Athletic Recovery and Performance: Researchers at the University of Vermont gave 12 ounces of unsweetened, tart, cherry juice or a placebo twice a day for eight days to 14 college men. After 4 days the men were instructed to perform a strenuous weight lifting exercise of 2 sets for 20 repetitions each. Loss of strength after exercise was 22% in the placebo group, and only 4% in those drinking the cherry juice. Post-exercise pain was also significantly decreased in those who drank the cherry juice. The researcher’s conclusions: “…consumption of tart cherry juice before and after eccentric exercise significantly reduced symptoms of muscle damage.” (3).
- Healthy-Aging: When you have a food that provides powerful anti-inflammatory effects, anti-oxidant properties, promotes deep restful sleep, anti-cancer compounds, protects the arterial walls, and improves athletic recovery and performance, consuming that food as much and as often as possible will give you healthy-aging effects.
So while cherries are in season during these summer months, eat-up abundantly of this summer super fruit!
1. Greenwald P. Clinical trials in cancer prevention: Current results and perspectives for the future. J Nutr 2004;134:35075-35125.
2. Atherosclerosis 2010;208:396-405
3. Connolly D, McHugh M, Padilla-Zkour O, et.al. Efficacy of tart cherry juice in preventing the symptoms of muscle damage. Br J Sports Med 2006;40:679-83.