SAFETY AND YOUR HEALTH

You may not often think about the effect safety has on your health, but accidental injury, motor vehicle collisions, fires, violent crime, and firearms constitute major causes of death and disability in the United States. Working in your home and community to prevent accidental and violent injury is an important but often neglected responsibility. Safety issues arise in countless places, from the dead battery in the smoke detector to the seat belt left unbuckled in the car. Drinking alcohol greatly increases your risk of injury. For example, men have a much higher risk of accidental drowning than do women, and alcohol is implicated in
about 40 percent of such incidents. Drinking alcohol also heightens the risk of accidents from motor vehicle collisions, including those involving motorcycles, all-terrain vehicles, and bicycles. You can do a lot to make your home safer. Many home safety hazards are easy to overlook but also easy to fix. Check all areas of your home to make sure that electrical and telephone cords are unframed, rugs and mats have nonslip backings, smoke and carbon monoxide detectors are in working order, and space heaters and wood-burning stoves are properly installed and functioning. Have an emergency exit plan and practice it with all members of your family. Keep hallways and stairways free of clutter. Place a fire extinguisher in the
kitchen. Make sure that your power tools and any flammable liquids or poisonous chemicals are properly labeled and stored in your basement, garage, and workshop. Home security measures can go a long way toward making your home even safer. Install secure, deadbolt locks on all doors and windows and make sure your entry doors are constructed of solid materials. Outdoor lighting kept on at night discourages intruders from approaching your home. When you are away from home, ask a neighbor to pick up your newspapers and mail, and put a timer on some indoor lights to simulate a lived-in appearance. Join or organize a neighborhood watch group so you and your neighbors can look out for each other’s property.
When you are out early in the morning or late at night, stay alert for potential threats. Always keep your wallet inside your coat pocket or front pants pocket, not in your back pocket. Keep your car in good running order, and never pick up hitchhikers. If someone does try to rob you, give up your wallet; it’s less important than your life. Be sure to report the crime to the police. You can easily incorporate such protective measures into your daily routine to make your life more safety-conscious. This section of the book looks at the causes of accidental injury and suggests practical safety measures you can take to prevent injury to yourself and others in your home and community.

Safe-Driving Tips 

The motor-vehicle death rate has been declining in recent years, but motor vehicle collisions still cause more than 40,000 deaths in the United States each year and account for $200 billion in annual economic losses. Take responsibility for your own safety and that of your family when driving a car, sport utility vehicle, van, or motorcycle by following these safe-driving tips each and every time you drive:
• Always wear a seat belt, and position it correctly. Wear the lap belt snugly and place it low across your hips, never across your stomach or abdomen. Position the shoulder belt across your chest and collarbone. Don’t wear the shoulder belt under your arm; it could break your ribs or cause internal injuries in a collision.
• Always place a child weighing fewer than 40 pounds in a properly installed child safety seat. Place the seat in the middle of the backseat. Infants under 20 pounds must ride in a safety seat that faces the rear of the car; they should also ride in the backseat.
• Keep your gas tank full and your car in good running condition. Keep the windows, lights, and mirrors clean and free of ice.
• Stay within the speed limit. Drive slower in bad weather or under unsafe road conditions.
• Drive defensively. Stay far enough behind the car in front of you to be able to stop safely, and stay even farther behind a reckless or erratic driver.
• In bad weather, find out the current road conditions and weather forecast before you leave. Leave early to allow extra time to reach your destination.

• Keep an emergency driving kit in your car. Some things to include in the kit are jumper cables, reflectors or road flares, jack, lug wrench, adjustable wrench, insulated pliers, insulated screwdrivers, all-purpose wire, duct tape, spare light fuses, spare fan belt, pocketknife, quart of oil, gallon of water, blanket, shovel, bag of sand, and first-aid kit. And make sure your spare tire is in good condition.
• Watch out for pedestrians and bicyclists, especially children and the elderly. Remember that pedestrians have the right of way at a crosswalk with no traffic control signal.
• Never drink alcohol and drive. Alcohol affects your judgment and timing. Always appoint a non drinking designated driver if you know you will be drinking.
• In rural areas, be alert for lowered speed limits when approaching towns or curves.
• Comply with no-passing zones. Look out for slowly moving farm machinery, as well as livestock and wildlife.
• Be extra cautious at railroad crossings. Never drive around lowered gates or flashing lights. Don’t drive onto a railroad crossing unless you are sure you can clear the tracks. If your vehicle stalls on a track, get everyone out of the car immediately.
• Don’t stay in the blind spots of large commercial trucks and buses. Large vehicles have long blind spots on each side of and directly behind them. If you cannot see one of the vehicle’s side view mirrors, the driver cannot see you.
• Take special precautions when driving a motorcycle. Always wear a helmet and bright clothing or reflective material so you can be seen clearly.

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How to Quit Smoking

The most important thing you should know about quitting smoking is that the harmful effects of the habit begin to reverse almost as soon as you stop. Within 20 minutes of your last cigarette, your heart rate and blood pressure drop to normal. After 8 hours of being smoke-free, your blood levels of carbon monoxide
and oxygen return to normal. Your risk of having a heart attack decreases after only 24 hours, and in 2 weeks your circulation will improve and your lung function will increase up to 30 percent. These beneficial effects continue until, after 10 years of not smoking, your chances of dying of lung cancer become about
the same as for a nonsmoker. There is no underestimating the difficulty of breaking the smoking habit
because of the highly addictive properties of nicotine. You need to build a strong support system within your family and circle of friends and coworkers. You may find that some of the people you know who still smoke may feel uncomfortable or threatened by your efforts to quit. It may be best for you to stay away from
them until you feel certain that you can avoid the temptation to smoke. Pick a nonsmoker or another person who is trying to quit as a “buddy” whom you can call when the going gets rough. Meet with your buddy once a week, communicate through e-mail, or talk regularly on the phone. Make a bet with him or her
that you can go for 1 month, then 6 months without a cigarette, then celebrate when you have reached your goal. Experts say that you should prepare yourself to quit in advance of smoking your last cigarette. Identify several strategies, such as relaxation exercises, that can help you cope with your cravings for tobacco. First try to establish one or two other new habits, such as regular exercise, so you will be giving up tobacco
in the context of a complete lifestyle change. Exercise is important; it is the highest predictor of success when quitting tobacco use. When you are ready to quit, take the following steps to ensure success:

Step 1 Take a look at your smoking habits. Make a chart and mark down on it every cigarette you smoke in 24 hours, including the first cigarette you smoke in the morning, the one you automatically light up with a cup of coffee or a drink, and the ones you smoke while on break. Keep monitoring your cigarette use for
3 weeks.

Step 2 Write down all of the reasons why you want to stop smoking—for example, to get rid of your smoker’s cough and to stop exposing your family to secondhand smoke.

Step 3 Set a date by which you intend to quit smoking. Announce the date to all of the people you know and ask them to help you in your effort so they can support you if you lose your resolve.

Step 4 Ask your doctor about using nicotine gum, a nicotine patch, a prescription nicotine inhaler, or prescription medication to help you quit smoking. Try sucking on hard candy or chewing gum, munching on raw vegetables, or exercising more. Stay away from places and situations, such as having drinks with friends in a bar, that you associate with smoking. Sit in the nonsmoking section of restaurants. You may want to join a stop-smoking group; ask your doctor to recommend one.

Step 5 When you quit smoking, you probably will feel like eating more often and may gain a few pounds. Don’t stop yourself from eating when you feel tense during the first few weeks; it will be hard enough to stay away from cigarettes. Stock up on fresh fruits and vegetables, sugar-free candy and soda, and fat-free pretzels or crackers. Drink plenty of water. Your most intense cravings for nicotine will subside after about 8 weeks, when you can resume your usual eating pattern. When you quit smoking, you remove an important source of pleasure and a way to reduce stress from your daily routine. You need to replace the nicotine
with something else that gives you pleasure and deal with your stress in more positive ways. Maintaining your focus on negative reasons for quitting, such as worrying about your health, will not help you succeed. Forget
the “no pain, no gain” attitude. Instead, embrace your new, more healthy lifestyle positively, without guilt for your past smoking habit. Praise yourself liberally by telling yourself how much better your life is going to be from now on. And remember the following positive things about quitting each time you feel the urge to take a puff:

• Stopping smoking will free up time that you can now use to exercise, take up a hobby, or spend time with your family.
• You can use the money you used to spend on cigarettes to treat yourself or a loved one to something special.
• Your breath will smell better, your fingers will no longer be yellow, and your clothes and hair will no longer smell like smoke.
• Food will taste better because your sense of smell will improve, and the senses of smell and taste are closely linked.

• Your smoker’s cough will go away in a few months, a sign that your body is healing itself.
• Being a nonsmoker makes you more attractive.
• You will no longer have to stand awkwardly outside of your workplace in the rain and the cold to smoke on breaks or at lunchtime.

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Smoking’s Damaging Effects on Your Body

In addition to the addictive drug nicotine, the other principal harmful substances in cigarettes are tar and carbon monoxide. Tar is a sticky, brown residue that collects in the lungs. Primarily made up of chemicals known as hydrocarbons, tar is a powerful cancer-causing agent that has been linked to the development of lung cancer. Carbon monoxide is a poison that partially replaces the oxygen normally carried throughout the body by red blood cells, robbing the body of sufficient oxygen. Switching to a low-tar cigarette usually does not help because the person
usually compensates for the change by inhaling longer or by smoking more cigarettes. Other toxic chemicals in tobacco smoke include arsenic, formaldehyde, ammonia, lead, benzene, and vinyl chloride. The airways try to fight these poisons by producing excess mucus, which obstructs the airways, producing the telltale smoker’s cough that indicates the development of chronic bronchitis. Tobacco smoke damages not only the cells inside the lungs but also the tiny hairlike projections called cilia that line and protect the airways, hindering the respiratory system’s ability to fight infection. Smoke inflames lung tissue, causing the airways to release chemicals that destroy the tiny air sacs in the lungs called alveolar, where oxygen is transferred into the bloodstream. The alveoli
merge into fewer but larger air sacs, reducing the surface area in the lungs available for oxygen transfer. Because the level of oxygen in the blood is reduced, the affected person becomes breathless. This process describes the development of the disease known as emphysema.
Cigarette smoking causes cancer of the lung, mouth, tongue, throat, pancreas, kidney, and bladder by producing cell changes that cause the cells to reproduce uncontrollably. Smoking is responsible for about 87 percent of all cases of lung cancer in the United States. Most lung cancers begin in a bronchus, one of the
two main air passages that enter the lungs. Smoking also is a major contributor to the development of heart disease, by reducing blood levels of high-density liposuction (HDL), the “good” cholesterol that protects against heart disease. Additionally, smoking adversely affects the arteries that supply the heart with blood and nutrients. Men who smoke have twice the risk of having a heart attack as do nonsmoking men.
Nonsmokers exposed to secondhand smoke also endure an increased risk of heart disease. Up to 30 percent of all deaths from heart disease in the nation can be attributed to cigarette smoking, and the risk increases with the number of cigarettes smoked and the number of years of smoking. Smoking cigarettes also doubles your risk of having a stroke. In spite of the dire health prospects facing smokers, many of them continue their habit because of nicotine’s addictive properties. But if you smoke, effective methods exist to help you quit and avoid starting again.

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THE HAZARDS OF TOBACCO

Tobacco use is by far the top avoidable cause of disease, disability, and death in
the United States, responsible for nearly one in five deaths. Currently about 50
million adults in this country, mostly men, smoke cigarettes. Although smoking
is generally declining, the number of adolescents and young adults who are
beginning to smoke is on the rise. Cigarette smoke contains more than 4,000 different
chemicals; about 200 of them are poisonous, and more than 40 are cancercausing.
Smoking is so dangerous that approximately 400,000 deaths are
attributed to smoking-related causes in the United States each year. The health problems caused by smoking are the number one cause of death in men in this country.
If you smoke, you will notice the gradual onset of a host of long-term problems. Your senses of smell and taste will weaken, you will get more frequent colds than before, facial wrinkling will intensify, and you will develop a nagging “smoker’s cough,” which is actually a symptom of a serious disease called chronic bronchitis . You also increase your chances of developing cancers of the lung and other organs, emphysema, high blood pressure, stroke, and heart disease. You also place your family at risk of the same health problems by exposing them to secondhand smoke. Most men first experiment with smoking in adolescence because it makes them feel more adult and rebellious. The earlier someone starts smoking, the less likely he is to quit. Experimentation quickly turns into tolerance of and then addiction to nicotine, the habit-forming drug in tobacco that keeps smokers hooked. Nicotine creates a persistent craving for more tobacco, and the amount and frequency of use usually increases, so that a smoker may feel the need to smoke two packs a day to get the same satisfaction that one daily pack once provided. Not smoking for as few as several hours produces uncomfortable nicotine withdrawal symptoms, including irritability, limited concentration, and intense cravings. These symptoms compel the person to smoke even when he knows the
adverse health risks. Many social activities, such as having drinks in a bar with friends, also are conducive to smoking, making it a difficult habit to break. Tobacco advertising has a major role in encouraging adolescents to take up smoking before they are mature enough to understand the long-term health risks. Young people serve as the largest pool of new customers for the tobacco industry; they replace adult smokers who have quit or died. Tobacco advertising is no longer allowed on television, but the tobacco industry still spends about $5 billion each year on advertising in magazines, on billboards, and at music and
sporting events to lure new smokers with the promise of sex appeal, glamour, or rugged adventure. The following pages will describe how smoking damages your body, outline the hazardous effects of secondhand smoke, and explain the risks of cigar smoking and smokeless tobacco use.

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The Effects of Alcohol on Your Sexual Performance

Social drinking lowers your inhibitions and may make you feel more ready to
have sex, but too much alcohol can actually impair your sexual function. Alcohol
is neither an aphrodisiac nor a stimulant. It is a central nervous system depressant
that slows down your responses, making it harder to get an erection or to
ejaculate. Drinking alcohol also can impair your judgment,
making you less likely to practice safer sex.
But the sexual problems that can arise after having
a few drinks are mild compared with the effects of
chronic alcoholism on your body. Alcoholism can
obstruct the blood supply to the nerves in the penis,
resulting in erectile dysfunction . The liver damage caused by alcohol can increase the levels of the female hormone estrogen and lower the levels of the male hormone testosterone in your body, leading to breast enlargement, shrunken testicles, and a reduced sperm count. If you have a problem getting or maintaining an erection and you think it may
be related to excessive alcohol consumption, cut back on your drinking for a few weeks to see if your ability to have an erection improves. You need to get help for your drinking problem. Ask your doctor what kind of alcohol-treatment programs are in your community, or call the local chapter of Alcoholics Anonymous.

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Local therapy or ‘whole body’ therapy?

Cancer is a biologic puzzle. There is no unanimous agreement on what makes cells grow abnormally, in endless, uncontrolled multiplication. There could be many different valid ways to treat cancer.
To conventional physicians, cancer is a localized disease, to be treated in a localized manner. By cutting out the tumor, irradiating it, or flooding the body with toxic (and often carcinogenic) drugs, the conventional physician hopes to destroy the tumor and thus save the patient. But all too often, the cancer is still present and has metastasized, or re-occurs.
In contrast, the alternative physician regards cancer as a systemic disease, one that involves the whole body. In this view, the tumor is merely a symptom and the therapy aims to correct the root causes.

Dr. Josef Issels, who successfully treated many “incurable” cancer patients, stated1:
“.. those who believe cancer is a local disease [that is, conventional physicians] think that the tumor comes first and only afterwards follows the generalised illness; those who think it is a generalised disease of the body [alternative physicians] believe that first comes the illness, and only afterwards the tumor… from this basically different way of looking at cancer, [the two types of physicians] take separate paths towards the solution
to cancer. Cancer is a general disease of the whole body from the outset. The tumor is a symptom of that illness. It is my contention, based on twenty-five years of clinical experience with over eight thousand cancer patients, that only by recognising the disease is, and always has been, one affecting the whole body from the outset, can it be more effectively arrested. By adopting that principle, the statistics of survival can be improved from the present grim position where eight out of every ten patients die having received all possible surgery,
radiotherapy and chemotherapy.”

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How to Treat a Hangover

Ahangover manifests itself as a combination of symptoms, including headache, dry mouth, and mild dizziness. It is still unclear exactly why overindulging in alcohol produces a hangover, but several factors come into play. Alcohol causes your body to lose water by stimulating your kidneys to excrete more water than you drink, resulting in dehydration. The more alcohol you drink, the more water passes out of your body. Alcohol also widens blood vessels, and the widening of vessels around the brain may cause pain, much as it does in a migraine headache. Once you have a hangover, there isn’t very much you can do to make yourself feel better. You just may have to let it run its course. Be sure to drink plenty of liquids, such as

water, fruit juice, or bland soda. Avoid drinking coffee because the caffeine it contains will make you even more dehydrated. Never fight a hangover by having another alcoholic drink in the morning because your body will take even longer to eliminate the alcohol circulating in your bloodstream. Use an over-the-counter pain medication such as aspirin, acetaminophen, or ibuprofen if you have a headache, but remember that these painkillers can irritate your stomach, and excessive doses of acetaminophen may be toxic to your liver when combined with alcohol (see warning box below). The best way to handle a hangover is to avoid getting one by not drinking too much in the first place. Always have a couple of glasses of water with your drinks, and drink more water before going to bed to avoid becoming dehydrated.

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THE DANGERS OF ALCOHOL AND OTHER DRUGS

Drinking alcoholic beverages is an accepted social activity. Consumed in moderate amounts, alcohol relaxes you, stimulates your appetite, and produces mild euphoria. It also loosens inhibitions, making you feel more friendly and outgoing. While moderate drinking is not detrimental to your health, excessive drinking (defined as four drinks or more per day) or binge drinking (defined as four drinks at one sitting) can eventually lead to alcoholism and other serious health problems. There is evidence that some people have an inherited predisposition toward alcoholism. The disorders produced by alcoholism are very costly in terms of human suffering and economic hardship. According to scientific research, the incidence of heart disease in men who
consume a moderate amount of alcohol (two drinks a day or less) is lower than in men who do not drink. But there is not much difference between moderate drinking and heavy drinking. A typical drink is 5 ounces of wine, 11⁄2 ounces of 80- proof distilled spirits, 12 ounces of wine cooler, or 12 ounces of beer (see page
24). Although moderate drinking may reduce your risk of heart disease, doctors do not recommend drinking alcohol because it carries many health risks, including cancer of the liver, mouth, throat, and esophagus. Excessive alcohol consumption also increases your chances of having an accident, makes you more
prone to violence, and makes you more apt to engage in risky behaviors such as illicit drug use or unsafe sex (see page 111). Nutritional deficiencies and even malnutrition also can result from over consumption of alcohol. Alcohol affects every organ in your body, even in moderate amounts, but over consumption takes its most serious toll on the liver, heart, and brain. When you drink alcohol, some of the alcohol is absorbed in your stomach, but most enters the small intestine, where it passes into the bloodstream, which carries it throughout your body. As alcohol enters your brain, it numbs nerve cells, slowing down their ability to send messages to your body. If you continue to drink, the nerve centers in the brain may lose control over speech, vision, balance, and judgment, and you may have a blackout. Alcohol depresses the activity of your heart muscle; the heart compensates by quickening your pulse. Enzymes in the liver break down alcohol, but the alcohol interferes with the natural breakdown of fats in the liver. When you drink excessively, fats accumulate in the liver, resulting in a condition known as fatty liver, the first step—and the only reversible one—in the continuum of alcoholic liver disease. The next phase, early fibrosis, happens when fibrous scar tissue appears around the central veins in the liver and impairs liver function. Continued heavy drinking rapidly produces the final two stages of liver disease: alcoholic hepatitis and cirrhosis. Alcoholic hepatitis produces jaundice (a yellowing of the skin and eyes), appetite and weight loss, fever, an enlarged and inflamed liver, and accumulation of fluid in the abdomen. Permanent abstinence from alcohol is the
only cure for alcoholic hepatitis. The hallmark feature of cirrhosis of the liver is the presence of scar tissue that destroys the normal structure of the liver. The liver can no longer remove toxins from the blood, and the toxins accumulate in the bloodstream. Cirrhosis usually leads to liver failure or liver cancer. Other long-term effects of excessive drinking include inflammation of the pancreas, bleeding in the stomach and intestinal tract, obstruction of blood flow to the liver, varicose veins in the esophagus (the muscular passage that leads
from the mouth to the stomach), and heart failure. Alcohol is not the only drug that is easy to abuse. Men use a number of other recreational drugs—marijuana, cocaine, amphetamines, inhalants, hallucinogens, tranquilizers, designer drugs such as ecstasy, and heroin and other opiates. All carry certain risks, some deadly. Marijuana has received much publicity for its alleged medical uses, but that fact does not mean that marijuana is risk-free. Marijuana affects short-term memory, impairs the ability to concentrate, inhibits
alertness and reaction time (making driving dangerous), and reduces athletic performance. Prolonged use can irritate the upper respiratory system, making you more susceptible to respiratory infections. Marijuana smoke also contains some of the same cancer-causing chemicals found in cigarettes. Cocaine is a dangerous stimulant that boosts the heart rate while constricting the blood vessels, increasing your chances of having a heart attack, stroke, seizure, or an abnormal heart rhythm. While usually inhaled as a powder, cocaine is sometimes injected. In another form known as crack, cocaine can be smoked. Another class of stimulants, amphetamines (also known as speed or uppers), are prescription drugs taken in pill form that may boost energy and alertness, but also produce rapid heartbeat and can raise the blood pressure so dangerously high that a stroke can occur. Habitual use of amphetamines can cause addiction. In general, stimulants can cause agitation, dilation of the pupils of the eye, visual and auditory hallucinations, seizures, and depression of the
respiratory system. Young boys may be tempted to inhale the fumes of glue, typewriter correction fluid, nail polish remover, or household cleaning products because of the availability of an easy “high.” Sniffing such highly toxic fumes produces euphoria but also can damage the nerves that control breathing and can cause the heart to stop suddenly, leading to coma or death, even in first-time users. Hallucinogens such as lysergic acid diethylamide (LSD) and mescaline create dreamlike visual hallucinations and unexplained bizarre behavior that may mimic psychosis. These drugs can foster psychological dependence. Hallucinogenic
plants such as peyote have similar effects. The most common opiates, including heroin, morphine, and codeine, are highly addictive compounds taken to acquire a feeling of profound well-being. Undesirable effects include depression of the respiratory system and swelling of the brain. When injected, these drugs increase the risk for blood clots, inflamed veins, and transmission of blood-borne infections, such as hepatitis
(see page 191) and the human immunodeficiency virus (HIV). Overdoses of these drugs may lead to seizures, coma, and death from the sudden stopping of the heart or the inhalation of vomit, which can cause suffocation. Withdrawal from these substances produces serious effects such as anxiety, severe diarrhea,
vomiting, cramps, and seizures. It is also possible to become addicted to prescription drugs that you may have received for a medical purpose. Drugs that may become habit-forming include narcotic painkillers prescribed for conditions such as chronic back pain or taken after surgery, or sedatives or tranquilizers prescribed for chronic insomnia or anxiety. Ask your doctor about the potential for addiction when he or she prescribes any medication. Always take medication according to your doctor’s instructions and only for the period of time specified on the prescription. Any type of drug, including alcohol, has the potential to alter your judgment and perception and increase your chances of having a motor vehicle collision or other type of accident. Alcohol and other drug use also is linked with higher incidences of homicide and suicide in men. Moderation is the key when it comes to the use of alcohol (see previous page). Experimentation with other recreational drugs is a risky behavior that can increase your chances of continued substance abuse, accidental injury, and death.

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Comparing Types of Physical Activity

Choose an activity you enjoy or one you regularly perform. Start slowly, and gradually increase the intensity of your workout. You may want to begin by walking for 30 minutes 3 days per week. Then gradually work your way up to 45 minutes of walking 5 days per week. Your goal should be to exercise for at least
30 minutes or more most (if not all) days of the week. You can do your exercise all at one time or in shorter segments throughout the day. Eventually, as you become more physically fit, you may be able to participate in more vigorous activities for longer periods of time. But don’t expect miracles to happen right away. Focus on the realistic goal of losing 1 to 21⁄2 pounds per week. Remember that you are not just trying to lose weight, you also want to keep it off. After you have reached your weight-loss target, continue to exercise regularly to keep the pounds off.

Washing and waxing car for 45 to 60 minutes

Washing windows or floors for 45 to 60 minutes

Playing volleyball for 45 minutes

Playing touch football for 30 to 45 minutes

Gardening for 30 to 45 minutes

Wheeling self in wheelchair for 30 to 40 minutes

Walking 13⁄4 miles for 35 minutes

(20 minutes per mile)

Shooting baskets for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast for 30 minutes

Pushing a stroller 11⁄2 miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15 minutes per mile)

Doing water aerobics for 30 minutes

Swimming laps for 20 minutes

Playing wheelchair basketball for 20 minutes

Playing a game of basketball for 15 to 20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 11⁄2 miles in 15 minutes

(10 minutes per mile)

Stair climbing for 15 minutes

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Tips for Dieting

If you have a weight problem, you can find many programs to help you lose extra pounds, but the only proven method to lose weight and keep it off is to eat less and become more active. A calorie- and fat-restricted diet that follows the Food Guide Pyramid (see page 5) recommendations, combined with a regular exercise program, will help you reach your target weight range safely. You should realistically aim to shed only 1 to 21⁄2 pounds per week by consuming about 500 calories less per day than usual. During your weight-loss regimen, periods may occur during which you may not lose any weight at all, but don’t get discouraged. This is normal. The pounds will start to come off again in a week or two. Avoid crash or fad diets because they may not provide all the nutrients you need, and extreme diets can be harmful to your health. Even worse, such diets often do not work over the long term. Here are some suggestions that can help you lose weight successfully:
• Don’t skip meals, including breakfast, because you will be tempted to eat more later in the day.
• Keep a diary of your food intake before and after you begin your diet, so you can compare the difference and make sure you are getting enough nutrients.
• Start an exercise log so that, as you build stamina and endurance, you can see your progress and stay motivated.
• Don’t consume fewer than 1,400 calories a day, to make sure you get all the nutrients you need.
• Cut back on fat by buying low-fat substitutes for mayonnaise and other higher-fat foods. Trim fat from meat. Drink 1 percent or fat-free milk.
• Reduce your intake of sugar by having fresh fruit or yogurt for dessert.
• Experiment with herbs and spices to add flavor to food and to make up for less sugar, salt, and fat.
• Ask your family to support your diet and exercise program by encouraging you or participating with you.

How Exercise Helps You Lose Weight

Reducing your intake of food is only half of the weight-loss equation. The other half is becoming more physically active. To lose 1 pound, you have to burn 3,500 calories. Exercise burns calories quickly, helping you shed those excess pounds even faster. Physical exercise builds muscle and lean body mass (see The Body Mass Index, page 18). Having more muscle gives you a higher metabolism (the process in your cells that produces energy), so you naturally burn more calories, even when you are at rest. Your metabolism stays especially high for several hours after you exercise, meaning that your body burns additional calories after you are physically active. Regular exercise also can suppress your appetite, so you don’t feel like eating as much as usual. The following table lists various types of sustained physical activity. Each of these activities, which vary in time and level of intensity, can help you burn an additional 100 to 200 calories per
day.

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A HEALTHY WEIGHT

Carrying excess weight is a known health risk. Excess weight increases the heart’s workload and can raise your chances of getting a number of serious medical conditions such as heart disease, high blood pressure, adult-onset diabetes, and certain forms of cancer. It also can adversely affect your self-image and
make it difficult to exercise. But how can you find out what is your ideal weight? A healthy weight is actually a range of weight related to your height, but the number of pounds you register on your bathroom scale doesn't tell the whole story. Your body composition—the percentage of your body that is made up of
lean tissue, composed mainly of muscle and bone, or fat—also is important. Your body composition is partly determined by your genetic makeup and partly by your activity level. The more fat you have in relation to lean tissue, the less healthy you are, but it is somewhat difficult to measure how much of your weight
is made up of fat. The best way to judge the percentage of body fat that you carry may be by looking at how active you are. The more physically active you are, the less body fat you are likely to carry. One easy way to assess your weight and whether it puts you at risk for health problems is to consult a table that gives you
your body mass index (BMI). If your weight falls outside the upper end of the range for your height, you may be moderately or severely overweight. Obesity (weighing more than 20 percent over the upper ideal weight range for your height) contributes to the development of diabetes, heart disease, and gallbladder disease. Obesity also complicates the treatment of and lowers the chances of survival of people with
stroke, kidney disease, and numerous other disorders. Although the idea that obesity results from a lack of willpower is outdated, doctors are still unsure exactly why some people are overweight while others are not. Losing weight and keeping it off for life can be extremely difficult, but you can control your weight
if your motivation stays high. Where on your body you carry excess weight also is important. Most men store excess fat weight around their waists and abdomens, putting them at higher risk for early heart disease, high blood pressure, and diabetes than people (mainly women) who carry excess weight predominantly in the hips, buttocks, and thighs. You can determine your waist-to-hip ratio by first measuring your waist at its narrowest point and then measuring your hips at their widest point. Divide your waist measurement by your hip measurement. If the number is 1.0, or close to it, you are a typical “apple-shaped” man. If the number is a lot less than 1.0, you are “pear-shaped” and have less risk of future health problems. Where your body stores fat is largely an inherited tendency, although strenuous exercise has been shown to reduce body fat in general and fat stored at the abdomen in particular. Doctors no longer believe that, as you age, it’s acceptable to gain up to 10 pounds over your normal weight when you were younger. Any additional weight
over the accepted range for your height is now known to be a health risk, and the more you gain, the bigger your risk. So maintain your weight within the range that is normal for you and you’ll be better off in the long run.

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Warming Up and Cooling Down

Always begin your exercise routine with a thorough warm-up period. Warm-up exercises heighten your flexibility and prevent muscle soreness. The purpose of warm-up exercises is to take each joint in your body through its full range of motion. Stretching exercises combined with low-intensity walking, jogging, or bicycling for about 5 minutes also prepare your body for more vigorous activity. After you finish your workout, repeat the same exercises to cool your muscles and joints down. Here are some effective warm-up and cool-down stretches you can try. Do each exercise slowly, spending 1 or 2 minutes on each stretch. If any warm-up exercise gives you pain, stop doing it. Begin by stretching your arms and spine.


Spine and Arm

Stretch Stand with your feet facing forward and your knees slightly bent. Try to keep your body straight as you reach your arms over your head with your hands together, palms facing forward. Hold the stretch for 10 to 20 seconds. Slowly bring your arms down, reaching out with your hands as you go down, and bend down at the waist. Keep your knees slightly bent. Try to touch the ground, but don’t stretch too far if it hurts, and avoid bouncing. Slowly rise and let your arms fall to your sides. Repeat three times.


Calf Stretch

Stand erect in front of a wall or a door frame. While moving forward, bend one leg and move the other back, with both of your heels on the floor, keeping the back leg straight. Move forward as far as is comfortable until you feel a pull in the back of your outstretched leg. Relax and hold for 10 seconds. Repeat with the other leg.


Thigh Stretch

Balance on your left leg. If you can’t balance easily, hold on to a chair. Bend your right leg back and
hold your right foot with your right hand, pressing in as far as is comfortable. Raise your left arm. Hold for 10 seconds. Repeat with your other leg.


Arm Circles

Hold both of your arms out straight. Draw a one-foot circle in the air with both arms at once. Repeat five times in each direction.


Side Stretch
Stand with your feet about a foot apart. Raise one arm, with the fingers pointing inward. Bend in the direction of your raised fingers. (If you can’t bend at all, just hold the arm-up position for a few seconds.) You should be able to feel a stretching in your side. Repeat with your other arm raised. Stretch each side three times.


Neck Stretch
Clasp your hands behind your head and slowly turn, looking over your left shoulder. Bring your head down and to the front and look to the floor as you slowly turn to the opposite shoulder. Repeat the exercise three times.

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Hair Loss Treatment For Men – Top Tips For Healthy Hair Growth

As men get older, they are increasingly at risk of developing androgenic alopecia, also known as male pattern baldness. This is the most common hair loss cause in men, which starts with a receding hairline and continues until hair is lost on the top of the head. Thankfully, this gradual hair loss can be slowed down with a good hair loss treatment and in some cases hair can even re-grow.

Just follow these tips to create a successful regime of hair loss treatment for men suffering from male pattern baldness.


Cut The Tips of Your Hair Regularly

If you are already using a method of managing your hair loss, you will most likely have some amount of growth in areas that may have previously been bald. Just like with the flowers in your garden, snipping off the ends of the hair is a fantastic way to encourage stronger growth. Once a month, trim the affected areas to stimulate hair growth.


Stimulate The Scalp

trands of hair grow out of follicles all over the scalp but in male pattern baldness these follicles become reduced in size. There is some evidence that massaging the scalp with the fingertips every morning for up to half an hour is an effective method of increasing hair growth, as it helps to open up the follicles and allows hair to grow through. By stimulating the scalp, you could give your hair the best chance to grow steadily.


Use A Quality Hairbrush

Whilst some of the hair loss treatments on the market are concerned with increasing hair growth in key areas that often become bald, it is vitally important to take good care of the hair that you already have in place! Invest in a high quality hairbrush that uses natural bristles that are gentle on the hair. If you regularly brush you hair with bristles made of plastic or metal, you will be gradually damaging the hair on your head and are likely to make your hair loss problem even worse.


Keep A Diet That Is High In Minerals and Vitamins

In order for good hair growth to occur, the body needs a healthy balance of vitamins and minerals. In particular, for good results and reliable hair growth, you should ensure that you have high levels of vitamin B, vitamin C and biotin in your diet. These substances will help to increase the strength of your existing hair,
preventing further hair loss. If your diet does not supply you with the nutrients you need, why not try a good multi-vitamin supplement?


Medical Hair Loss Treatment For Men

At the end of the day, these tips for hair loss treatment work for some people and not for others. Sometimes, keeping up a regime of scalp stimulation and looking after existing hair is simply not enough to prevent baldness. There are a number of hair loss treatments available by prescription, such as Propecia. This powerful and highly effective baldness treatment helps to open up the follicles on the scalp, allowing hair to grow proudly out from areas that were previously balding or thinning.


Enjoy Your Hair


Above all else, you should remember that male pattern baldness is a common problem and that your hair loss need not define your identity. There is some suggestion that stress can worsen male pattern hair loss, so try not to worry and simply follow the simple steps above to increase your chance of healthy hair growth. Whatever hair loss treatment for men you decide to use, keeping your hair quality and regular new growth is sure to restore your lost confidence.

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The Dangers of Anabolic Steroids

Professional and amateur athletes sometimes use supplements or drugs to improve their

physical performance. Anabolic steroids are probably the most well-known performance-enhancing drugs, and the most dangerous. These synthetic drugs imitate the effects of the male hormone testosterone. The drugs have approved medical uses, but athletes use them to make their muscles bulkier and stronger. Anabolic steroids are especially risky because

they have a number of unwanted side effects. Steroids can cause acne, raise blood pressure,

damage the liver, reduce sperm counts, decrease the size of the testicles, increase the size of the breasts, cause erectile dysfunction, and speed up the development of baldness. Anabolic steroids also can cause mood swings, aggression, and violent behavior. In adolescents they can prematurely stop growth and development. The drugs are either taken in pill form or injected with a hypodermic needle and, if an athlete shares the needle with a friend, he puts himself at risk of contracting a blood-borne infection such as hepatitis (see page 191) or human immunodeficiency virus (HIV), which causes acquired immunodeficiency syndrome

(AIDS) (see page 186). If that is not enough to convince you not to use these drugs, you should

also know that possessing or selling Anabolic steroids without a prescription from a doctor is

illegal. Anabolic steroids are not worth the risks. It’s much safer to increase your muscle mass and strength by performing resistance exercises regularly and eating a healthy diet.

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Getting Started and Staying Motivated

It may seem overwhelming to even think about exercising every day, but remember that any type of physical activity counts toward your goal. If you are over age 40 or are a smoker, you should get a thorough physical examination from your doctor before participating in any type of vigorous exercise program. After the doctor gives you the all-clear signal, try these tips to get you off to a good start and help you stick to your exercise regimen:

• Set reasonable goals. If you can only jog lightly for 5 minutes at first, don’t try to do more right away.

• Listen to your body. It will tell you when to slow down or rest.

• Vary your routine. It’s too easy to get bored with only one activity.

• Wear comfortable clothing and shoes that fit well and support your feet.

• Slowly increase the duration and intensity of your workouts. Start with moderate-level activities.

• Seek support from family and friends. Ask them to exercise with you.

• Keep an exercise log. Seeing your own progress is a great motivator.

• Reward yourself. Buy a special treat when you reach a milestone.

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What Type of Exercise Is Best for You?

Choosing the best type of exercise for your lifestyle can be as easy as participating in an activity you like, whether it’s biking with the family or playing a not-so-serious game of basketball. All forms of exercise are beneficial for your health. Aerobic exercises are prolonged physical activities that you can perform continuously for at least 12 minutes and that use oxygen to provide energy for your muscles. Aerobic exercises such as brisk walking, jogging, swimming, and bicycling use the large muscles in your trunk, upper body, and legs in repeated rhythmic movements that you sustain for long periods. This type of exercise strengthens your heart, making it work more efficiently during exercise and at rest. If you are just starting an exercise program and have
been inactive, ask your doctor to recommend activities that are safe, especially if you have an existing health problem such as diabetes or high blood pressure. Men who are already fit should add other types of exercises to their aerobic routine. Strength-conditioning exercises using free weights or exercise machines can also strengthen your heart and can help you build strength, improve posture, and reduce your risk of lower-back injury. Flexibility exercises such as stretching help you to maintain complete range of motion in your joints and can prevent injury and muscle soreness. Before beginning any new exercise program, always consult with your doctor if you are over age 40, smoke, or have any risk factors for heart disease, including high blood pressure, a high cholesterol level, diabetes, or a family history of heart disease

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THE BENEFITS OF EXERCISE

Along with a healthy diet, exercise is the cornerstone of good health. Physical activity produces a multitude of benefits for your overall health and well-being. Being active helps prevent heart disease and stroke by lowering cholesterol levels and making the heart pump more efficiently. It reduces the risk of dying prematurely, especially of heart disease. Physical activity helps control your weight and prevent obesity, which is a risk factor for high blood pressure and diabetes. Regular exercise also can improve your mood, reduce stress, and relieve depression, not to mention build muscular strength and tone, increase your flexibility, and enhance endurance. Just a small increase in your activity level can yield big results, especially if you lead a sedentary lifestyle. Doctors recommend that all men engage in at least 30 minutes of moderate
exercise every day. But you don’t have to exercise for half an hour all at once. You can accumulate several shorter sessions throughout the day, as long as it adds up to about 30 minutes. For example, you could walk briskly to the bus for 10 minutes in the morning and home again for 10 minutes at night. Add another
10-minute period of stair climbing or yard work in the middle of the day and you've met your goal. Lack of time doesn't have to be a barrier any longer. You can reap the benefits of exercise with either shorter but more frequent periods of activity or one long, sustained session. You don’t have to aspire to be a long-distance runner or pump heavy iron to attain health benefits from exercise. Any type of physical activity—washing the car, mowing the lawn, taking the stairs, even walking—is good for you and will cut your risk of heart disease. Of course, the more exercise you engage in, the more benefits you gain. So once you begin to exercise moderately on a regular basis, try to boost your activity level by including more vigorous activities such as jogging or swimming in your exercise program (see page 59). The good news is that even if you start exercising later in life you will still see positive results. Previously sedentary men who begin exercising in their 40s, 50s, or 60s can trim their risk of dying prematurely of heart disease by almost half, even if they already have a heart condition. All you need to do is get up and move—walk instead of drive, pull some weeds in the garden, or do light housework several times a week. Better yet, ride a bike, swim, or jog regularly.
If you have not been very active, you need to start exercising slowly. Gradually increase the length of time you exercise. Take a walk around the block a few times each night after dinner, then walk longer distances as you feel more fit. Talk to your doctor about the types of activities that are safe. Be sure to choose
activities you enjoy so you will be more likely to continue exercising. Take part in a variety of activities so you won’t get bored. Walk, swim, ride a bike, climb stairs, go dancing, or play volleyball—any activity counts as long as you keep moving. Get your family involved. Family members can improve their health and
spend time together on a hike, bicycle ride, or other physical activity. Most important, make exercising a regular part of your routine. Remember to drink plenty of water before you begin exercising, and drink more afterward to prevent dehydration. If you already exercise regularly, make sure the activity is strenuous enough that you reach your target heart rate, which is 50 to 80 percent of your maximum heart rate for your age. To find your maximum heart rate, subtract your age from 220. That number multiplied by .50 gives you 50 percent of your maximum heart rate. Multiply that same number by .80 and you get 80 percent of your maximum rate. Your target heart rate lies between these two numbers. Immediately after you stop exercising, take your pulse for 15 seconds and multiply the number of beats by 4 to find your heart rate in beats per minute. If you are not reaching your target heart rate, exercise a bit harder the next time
you work out. If your heart rate is above your target rate, work out a little less vigorously.

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A Wake-up Call for Caffeine

Caffeine, an addictive chemical found in coffee, tea, colas, chocolate, and some pain relievers, acts as a stimulant in your body, increasing heart rate, blood pressure, and alertness. While moderate caffeine consumption—two or three cups of coffee per day—is not harmful, extremely high amounts can cause heart palpitations, insomnia, and anxiety. Even moderate amounts of caffeine can cause dehydration, so it’s best to avoid caffeine containing liquids on hot days or when exercising vigorously. Many studies have been done to see if any link exists between caffeine and heart disease, but results have been inconclusive. Moderate caffeine consumption does not appear to be harmful. If you would like to reduce your caffeine intake, do so gradually. Stopping caffeine abruptly can lead to withdrawal headaches. Start reducing your caffeine intake by mixing increasing amounts of decaffeinated coffee in with your regular brew. Substitute juice or sparkling water with a twist of lemon or lime for caffeinated sodas.

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Fiber

Most nutrients are absorbed and used by your body, but fiber passes through your digestive system without being absorbed. Still, it remains an important nutrient because it provides the bulk that helps your digestive system function properly and can protect against certain serious diseases. There are two types of fiber: soluble and insoluble. Both types help prevent constipation, and soluble fiber has been shown to reduce the risk of colon cancer, diabetes, digestive disorders, and heart disease. Foods rich in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, and citrus fruits. Foods high in insoluble fiber are whole-wheat breads and cereals, wheat bran, rye, whole-grain rice, cabbage, carrots, and Brussels sprouts. A diet rich in whole
grains, vegetables, and fruits can easily provide the recommended 25 grams of fiber each day.

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