For Better Quality Sleep, Drink This Juice Every Day, According to Studies

Drinking tart cherry juice is a new phenomenon among athletes and health-seekers looking for natural ways to get a better night's sleep and lower inflammation in the body, because of its scientifically proven health benefits. Several studies have shown that tart cherries contain high levels of antioxidants and flavonoids, particularly anthocyanins, which help lower inflammation and improve sleep efficiency, two important factors that play a big role in overall health.

More and more doctors and medical professionals are recommending their patients treat everything from sleep apnea and migraines to inflammation and sports injuries with a daily regimen of tart cherry juice. "Prescription drugs can act as band-aids, to cover-up or minimize the symptoms of the underlying health problem, and all too often they do not work well," says Dr. Mark Drucker, Medical Director of the Center for Advanced Medicine in Encinitas, CA. He helps patients treat the root cause of their problem with an integrated approach to medicine that uses natural remedies such as tart cherry. He shared his knowledge and advice for anyone who experiences gout and or joint pain and believes that tart cherry juice helps "boost melatonin."

Beth Miller, a Registered Dietician, is Director of Sports Nutrition at Duke University and Cheribundi Pit Crew Ambassador recommends drinking tart cherry juice to her athletes who report back that it reduces joint pain, helps them get better quality sleep, and overcome a host of other complaints. Miller recalls one patient who reversed his headaches and solved his sleep apnea that was the underlying cause after just one week of drinking tart cherry juice before bed.

Tart cherry juice contains strong antioxidants called polyphenolic compounds, especially proanthocyanins, anthocyanins, and flavonols that help lower inflammation in the body. It also has high levels of Vitamin A and C for eye health and immunity, as well as manganese, and potassium, for bone and blood health. The bottom line is, there's no downside to drinking tart cherry juice, but read the labels and look for packaged bottles with just one ingredient or 100 percent tart cherry juice.

Most doctors and nutritionists who specialize in injury prevention advise their patients to drink tart cherry juice for joint pain since several new studies have proven that the antioxidants in tart cherries lower inflammation.

In one study, researchers found that the group that consumed tart cherry juice had a decrease in inflammation by 25 percent, and their LDL (bad) cholesterol came down 11 percent, indicating that tart cherry may lower the risk of cardiovascular disease.

Gout, a form of arthritis caused by acidic build-up in the joints and tissues of the body, appears to get alleviated by tart cherry juice, according to Dr. Drucker, who advises his patients to consume 100 percent tart cherry juice to help with the discomfort.

"Tart cherry juice has anti-inflammatory effects due to its antioxidants that help people who have high levels of uric acid," Dr. Drucker explains. Uric acid building causes inflammation in the joints. His patients who try tart cherry report that it helps ease the pain.

'I had a patient with joint pain caused by high levels of uric acid and I prescribed them to first eat a more plant-based diet to help them get in a state of alkaline, and second, to drink 100 percent tart cherry juice for a quick improvement. Seven days later, the pain disappeared," Dr. Drucker says. "I like people to consume tart cherry juice as a contracted liquid," he adds, since patients who have high blood sugar or diabetes need to be mindful of getting too much sugar in their diet, even, cutting back on their fruit intake.

In a study designed to test the effect of tart cherry juice on overweight patients with inflammation and at high risk for gout, the research found that drinking the juice significantly reduces serum uric acid by 19 percent.

Both Dr. Drucker and Beth Miller recommend drinking tart cherry juice for better quality sleep. Miller shared a success story from a patient who took tart cherry juice to improve sleep apnea. Within a week of starting on the tart cherry juice, he was having more restful sleep.

In a placebo-controlled study, patients with insomnia were placed in a randomized trial where one group was given 8 ounces of tart cherry juice twice every day for two weeks and the other group got a placebo. Researchers found that the "cherry juice increased sleep time and sleep efficiency" by 84 minutes on average. They also mentioned that the cherry juice reduced inflammation and may be partially responsible for the improvement in insomnia.

Bottom Line: Tart cherry juice has been scientifically proven to lower inflammation in the joints and muscle tissue, reduce the discomfort of gout, and help people with sleep apnea feel more restful. If you are having trouble sleeping, try drinking 8 ounces of tart cherry juice twice a day, and you may also find that it helps relieve inflammation or joint pain, and may also help to lower your LDL cholesterol. Always consult your doctor before drinking tart cherry for health reasons.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.