Nutrition Corner

The Cicadas are Here: How's Your Appetite? Cicadas are considered nutritious and sometimes enjoyed for their varied flavors, sparking seasonal culinary interest when they emerge. However, reasons to avoid consuming them include personal aversion, taste preferences, potential digestive issues, and specific health concerns such as allergies, notably to shellfish.

Health Benefits of Cinnamon: Cinnamon exhibits potent antioxidant properties attributed to its flavonoids, which combat free radicals implicated in metabolic disorders and aging. Additionally, its anti-inflammatory effects, as shown by studies such as one isolating 2′-hydroxycinnamaldehyde, suggest potential therapeutic use against inflammation-related diseases.

Recipe for The Day

Spicy Shrimp Francese with Calabrian Chili: This spicy shrimp Francese recipe features shrimp coated in seasoned flour and eggs, pan-fried until cooked through. The dish is finished with a spicy Francese sauce made by sautéing garlic and Calabrian chilis in oil, then simmering with broth, lemon juice, and butter until thickened, served garnished with parsley.

Lifestyle & Fitness Focus

Power Your Paddle Sports with Three Great Exercises

Paddleboarding, much like kayaking and canoeing, isn't just a leisurely pastime; it offers a rigorous workout that demands preparation. Despite its tranquil appearance, the sport requires significant muscle engagement beneath the surface. As summer approaches and paddle season begins, it's essential to condition key muscle groups to enhance performance on the water.

The core, back, and arms and shoulders are pivotal muscle groups engaged in paddling. The core muscles, including the rectus abdominis and obliques, stabilize the body and generate power through twisting and bending movements. The back muscles, such as the latissimus dorsi (lats) and erector spinae, support the spine and contribute to shoulder and back strength. Arms (biceps) and shoulders (deltoids) are crucial for every paddle stroke.

To prepare for paddleboarding season, incorporate exercises that target these muscle groups:

• Wood chop: This exercise engages deltoids, obliques, rectus abdominis, and erector spinae. Stand with feet shoulder-width apart, holding a dumbbell. Perform diagonal chopping motions to strengthen core rotation and stability.

• Bent-over row: Targets latissimus dorsi, deltoids, and biceps. Stand in a staggered stance, perform rows to improve back strength and posture.

• Superman: Works deltoids, latissimus dorsi, and erector spinae. Lie face down and lift arms, legs, and chest off the floor to enhance back and shoulder endurance.

Incorporating these exercises into your routine will help prepare your muscles for the physical demands of paddleboarding, ensuring a safer and more enjoyable experience on the water this summer.

Certain Sleeping Patterns Linked to Greater Disease Risk

A recent study published in Psychosomatic Medicine has categorized sleep patterns into four distinct styles, shedding light on their varying impacts on long-term health.

These styles include good sleepers, weekend catch-up sleepers, insomnia sleepers, and nappers.

Researchers found that insomnia sleepers and nappers face a heightened risk of developing chronic health conditions such as heart disease, diabetes, and frailty.

Addressing sleep patterns individually rather than adopting a one-size-fits-all approach could yield more effective outcomes in mitigating chronic disease risks associated with poor sleep.

The study, based on data from the "Midlife in the United States" study involving approximately 3,700 adults, identified key sleep patterns and their associations with health outcomes over a decade.

It categorized participants into groups such as good sleepers who reported adequate sleep satisfaction and daytime alertness, and insomnia sleepers who exhibited symptoms like short sleep duration and daytime fatigue.

Insomnia sleepers showed significantly higher rates of chronic conditions compared to other groups, including heart disease, diabetes, depression, and frailty.

Meanwhile, nappers, despite generally good nighttime sleep, were also at increased risk of diabetes, cancer, and frailty.

Interestingly, weekend catch-up sleepers did not show associations with chronic conditions, although they were more likely to transition into nappers over time.

Dr. Benca advises that improving sleep hygiene—practices like regular bedtimes and avoiding caffeine before bedtime—is crucial for addressing sleep issues initially.

She also notes the availability of various medications for insomnia, emphasizing the importance of consulting healthcare providers to determine the most suitable treatment approach.

Anti-Pollution Skincare: Protecting Skin in Urban Environments

Air pollution, caused by a range of indoor and outdoor contaminants like carbon monoxide and particulate matter from industrial and vehicular sources, poses serious health risks, including skin aging, pigmentation issues, and heightened vulnerability to dermatological conditions and skin cancer.

These pollutants penetrate the skin's lipid barrier, triggering oxidative stress and inflammation by generating reactive oxygen species (ROS) and activating aryl hydrocarbon receptors.

In response to worsening air quality worldwide, there has been a notable rise in anti-pollution skincare products.

Initially popularized in the Asia Pacific, these products are now gaining traction in Western markets due to increasing urbanization and industrial development.

Consumers seek formulations that mitigate pollutant effects, strengthen skin barriers, hydrate effectively, and combat oxidative stress using ingredients like plant-derived bioactives, retinoids, carotenoids, and polyphenols.

As awareness grows about the impact of air pollution on skin health, the market for these specialized skincare solutions is expected to expand significantly in the coming years.

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