The Benefits of Cherries in Times of Stress
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By Tom Szulist
Americans are adopting plant-based diets and eating superfoods to improve their overall health and wellbeing. Cherries are a great example of a food that contains these immune-boosting properties. This is because the bright-colored skin of tart cherries contains Anthocyanins, powerful phytonutrients beneficial for a range of inflammatory-related conditions, including arthritis, high cholesterol, hypertension, stress, and belly fat. Daily cherry consumption can also help relieve gout (a form of arthritis) and improve sleep.
Cherries are considered mother nature’s anti-inflammatory, pain relief, and sleep aid.
Perfect Snack Food. Harvard Medical School says persistent exposure to stress may release cortisol, a hormone that increases appetite, explaining that people under stress often seek comfort foods high in fat or sugar, which create a feedback loop leading to overeating and weight gain. So, if stress eating is an issue for you, reach for sweet cherries. The American Journal of Clinical Nutrition shows with a glycemic index of just 22 (on a scale of 0 to 100, and less than 55 is considered low) and a glycemic load of just three (below 11 is low), sweet cherries are a perfect snack food. There are also 3g of fiber and 87 calories in one serving (21 cherries), which means glucose is released more slowly, helping to stabilize sugar levels.
Stress and Blood Pressure. Stress can influence factors that contribute to hypertension. For instance, stress can cause the nervous system to produce hormones that constrict blood vessels (vasoconstrictors), making it difficult for blood to circulate, causing blood pressure to rise and increase a person’s risk of cardiovascular disease. Eating sweet cherries has been associated with lower systolic and diastolic blood pressure, decreasing vasoconstrictors, and an increasing effectiveness of compounds that widen blood vessels for easier blood flow.
Reduce Inflammation. In times of stress, our bodies instigate a “fight or flight” response and produce stress hormones. Prolonged stress creates an inflammatory response and the potential for chronic diseases. Research shows the dark red skin of sweet cherries comes from anthocyanins, which have anti-inflammatory properties that rival NSAIDs like ibuprofen to help reduce oxidative stress that contributes to inflammation.
A Good night’s sleep. Stress and sleep are closely intertwined, cutting our sleep short as anxious thoughts rise to the surface. Prolonged sleep disruption can increase stress, as the body has insufficient time to recharge and repair. A good source of tryptophan, serotonin, and melatonin, sweet cherries help regulate sleep cycles and contribute to feelings of wellbeing, and why leading experts suggest eating a serving of cherries about an hour before bedtime.
Tom Szulist and his wife Vivianne own Singer Farm Naturals LLC. The 1840 Legacy Barn is at 6730 Lake Rd., Appleton, NY 14008 and can be reached at 716-778-7077. The Legacy Barn is where you can purchase cherries, cherry juice concentrate, frozen and dried cherries, cherry pies, cookies, gluten free cherry tarts, garlic, CBD oil, and more. Visit www.singerfarmnaturals.com for more information or to place an online or order.
