The Healthy Italian

Gli esercizi di respirazione possono essere utili per rilassarsi e aiutare a ridurre l'ansia, lo stress, i problemi del sonno e finanche i casi di disturbi d'ansia. Tutto ciò che serve è un paio di polmoni relativamente sani, la respirazione e circa 10 minuti i tempo. Esistono tecniche diverse e di diversi livelli di difficoltà, presi in prestito dallo yoga, dalla meditazione e dai terapeuti, che consentono di trovare la pace senza dover passare per un centro di benessere. Una respirazione controllata non solo mantiene la mente e il corpo allenati, ma può anche ridurre la pressione sanguigna, migliorare il relax e addirittura aiutarti ad eliminare lo stress. 

Combining the words “healthy” and “Italian” in the same phrase may seem like an oxymoron, but I am going to attempt to change that misconception. I am a prime example of a healthy Italian, better yet, a healthy older Italian. Yes, it is possible to be an Italian and be healthy!

This month’s topic: Stress!

The American Psychological Association states that stress levels are on the rise. Most Americans suffer moderate to high stress levels and close to half report that their stress has increased over the past five years.

Has stress negatively impacted your body, your emotions, your behavior? There are many things that you can do to improve your health and your happiness. Many of us already know what we need to do but just don’t seem to have the motivation or time to begin. Hopefully, The Healthy Italian will help you start and persevere in making positive changes in your life.

Tip of the month: conscious breathing.

If you feel anxious, stop and take some deep, conscious breaths. Breathe in for two counts and exhale for four, lengthening your exhalation. This will calm you down and slow your breathing, helping you feel less anxious.

Meditation practice is a technique of achieving a calmer state of being through focused attention and increased mental awareness. It’s training for your brain. Do you need to start your day more focused and energetic for better productivity? Do you need help winding down to get a better night’s sleep so you feel refreshed in the morning? For beginners, meditation can be a simple breathing exercise wherein you sit with eyes closed and focus on your breath. When thoughts enter your consciousness, and they undoubtedly will, simply let them go and put your attention back onto your breath. Do this until you feel better. I meditate to “Calm,” an online app for meditation and sleep. I do this every morning before I do anything else because once I get up, check my phone and make my espresso…well, you know how it is! 

Remember, your breath is your first line of defense! Please send your questions about nutrition, exercise or mindfulness to Diana at This email address is being protected from spambots. You need JavaScript enabled to view it.. “If I don’t know the answer, I will find it.”


Diana Lucarino-Diekmann, has been working in the field of Health and Fitness since 1980, helping others achieve optimal health and happiness. She has a BA in Exercise Physiology, as well as Pilates and Yoga certifications and an extensive knowledge of nutrition and disease. Having taught almost every type of exercise class, she now specializes in Yoga, Pilates, meditation, and mindfulness, not only in exercise but also in life.

The contents of “The Healthy Italian” are for informational purposes only. The content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medial condition or your personal health.