Author: Lenny Variano

Strongself > Articles by: Lenny Variano

Dancing as an Alternate Form of Exercise…

Posted on by Lenny Variano

Dancing is one of America’s oldest pastimes. It can benefit us both mentally and physically. Research is showing that dancing can improve cardiovascular health, endurance, help with balance, as well as strengthen both muscle and bone. Including dance as part of your daily routine can reduce stress, improve mood, and boost memory retention. This is especially true when learning new steps such as in partner dancing. It is a fun way to increase metabolism which in combination with diet can aid in weight management. As we age it is important to increase flexibility, so we do not limit our range of motion which is an important benefit to consider. Research is finding that dancing releases endorphins that reduce anxiety and lessen depression as well as loneliness. So, if you are not a fan of organized exercise maybe try listening to some of your favorite music tracks and start moving whether it be in your own home or on a dance floor and just loosen up to your favorite dance music.

 

https://www.prudential.co.th/corp/prudential-th/en/we-do-pulse/health-wellness/10-health-benefits-of-dancing/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/

Mmm, Mmm, Mealworms…

Posted on by Lenny Variano

Entomophagy derived from Latin and Greek is the term for feeding on insects. Many believe it is the future of food. It may be the only way to assure a sustainable future to feed mass populations. “Eating Insects Athens” published the results of how those who study insects are now looking toward finding ways of eating them. Snacking on insects is not a new idea, in fact Aristotle is reported to have favored. eating cicadas. Christopher Columbus related how Native Americans needed to be educated on proper eating since insects were a big part of their diet. At present, billions of people consume over 2,100 different insect species. Chapul a company on Amazon sells items such as cricket flour and protein insect bars. The company pitches eating insects as an alternative protein source and as means of returning to native ways of eating. Raising livestock as a food source requires enormous amounts of water and the animals are responsible for eliminating large amounts of methane gas. We have been programmed to look upon insects with fear and disgust since we view them as a sign of filth. However, just as meat and fish have safety restrictions and regulations, insects need to have similar regulation to be considered safe for human consumption. The North American Coalition of Insect Agriculture was recently formed  Its purpose is to help with the acceptance and regulation of introducing bugs into our diet. It won’t be long before we see cricket parmigiano on the menu.  

Are Your Microbes Hungry?

Posted on by Lenny Variano

Over 100 trillion bacteria, fungi and other organisms reside in our intestines and contribute to “Gut Health”. These powerful microbes can have a strong influence on both our health and our weight. The neighborhood where these organisms reside is at the entrance to the large intestine. Previously it was believed that the microbiome was responsible only for proper digestion, but it is now realized its importance in both physical and mental health. Research at the UC San Diego Center for Microbiome Innovation is showing that the more diverse the microbes are the less vulnerable you may be to many different illnesses as we age. A 2022 study published in JAMA Neurology connected healthy microbial content to preventing cognitive decline. Eating well can support healthy levels but stress and anxiety can play a role in decreasing their numbers. A good example is fiber from green leafy vegetables which is in two parts. The soluble part gels and gets absorbed into your small intestines but the insoluble part moves on to the large intestine and feeds these microbes. Don’t like green vegetables? Double up on fruit. A 2023 study found that the microbiome needs to absorb from 100 to 400 calories a day to exist. These are calories that would otherwise wind up where they are unwanted in our bodies. Therefore, a diet rich in whole grains, nuts, seeds, fruits, and vegetables enables important fiber to make it all the way through the esophagus, stomach, small intestine all the way to the large intestine where it is most needed. Next time you sit down to eat, remember you are literally eating for more than one.

 

http://microbiomecore.ucsd.edu/

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788843

Napping…

Posted on by Lenny Variano

Naps not only feel amazing and rejuvenating, but they can also have health benefits. A study in the journal “Heart” linked napping to a lower risk of heart disease. According to The American Psychological Association, naps can improve memory, learning capacity as well as improve immune function and mood. There are 4 stages of the sleep cycle and depending on the length of your nap will determine what phase you most likely will enter. Stage 1-dosing off, Stage 2-body functions slow down, Stage 3-restorative sleep, Stage 4-REM, most likely to dream.

20-minute nap- in this short time you can enter stage 2 in which body and mind can reach full relaxation.

60-minute nap- This is enough time for repairing tissue, fortifying your immune system as well as feeling recharged.

90-minutes- a complete sleep cycle is 90 minutes. Most likely you will enter the dream cycle.

However, more than 90 minutes can interfere with nighttime sleeping. I personally do not have time to take a 90-minute nap. I sometimes only need to enter stage 1 which is simply to be allowed to doze off even for 10 minutes. Napping is personal. Some people get enough deep sleep at night and never feel the need to nap.