Health
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By Ron Geraci, Men's Health There's no need to sell you on the time-saving advantages of working up a sweat in the shower; you've known them since you were 12. It's efficient. Doing your exercises under the showerhead saves a lot of hassle, not to mention laundry runs. This light stretching and muscle-building workout is one of those two-in-one shower tricks. You can do it every morning, on days when you can't get in your usual workout, or after your workout to lessen soreness. Use lukewarm water (about 85 degrees F) and keep showers to 10 minutes or less, advises Dr. Howard Donsky of the Dermatology and Cosmetics Center in Rochester, N.Y. Finally, to keep from getting a head injury, make sure you have a skidproof shower floor. You can find nonskid tub strips at any home center. Step 1 You're there to get clean, so lather up your body and shampoo your hair first. Then shave — if you like shaving in the shower. Our dermatologists don't personally dig that, by the way. "You have poor visibility even with a shower mirror, and you just can't get the same results as you do with shaving at the sink," says Dr. John Romano, a dermatologist at the Cornell Medical Center in New York. Dr. Donsky adds that it also plasters you with spicules (we used to call them stubble) that can find their way into body crevices, causing itching. But heck, stubble has been there before. Time: 2 minutes, 30 seconds Step 2 "One of the best morning stretches is a spinal extension," says Dixie Stanforth, who teaches kinesiology at the University of Texas at Austin. "It helps elongate your spinal muscles, which shorten during 8 hours of sleeping in a bent-forward position." Facing the corner, place your forearms at shoulder height against each wall. Press your hips forward until you feel a comfortable stretch in your chest and back. Hold for 15 seconds. Repeat twice more, moving your elbows up 3 inches each time to vary the stretch. Step 3 Now move into a lower-back stretch. Face the showerhead, straighten your arms, and place your palms against the wall. Your hands should be even with your shoulders. Bend your knees slightly and let your hips sag forward until your back arches comfortably. Stay in this arched position for 15 seconds. "This move helps decompress your spinal disks after you've been sleeping," says Stanforth. Step 4 Staying in the upright position, step back a half stride with your right foot. Keep your soles flat on the tile and stretch your right calf and hamstring by leaning toward the wall (bend your elbows until you can't comfortably stretch farther). Hold this for 15 seconds, then switch legs and repeat with your left leg. Stretching your calves and hamstrings daily can prevent lower-back pain and an Achilles tendon tear — two excruciating conditions that can linger forever. Now, go back and repeat the stretches in steps 2, 3 and 4 twice more (for a total of three times). Total time for steps 2, 3 and 4: 4 minutes, 30 seconds Step 5 Now step forward to do a simple set of squats. While still resting your palms against the wall for support, place your feet squarely under your shoulders and slowly squat down until your thighs are parallel to the floor. Hold this position for 3 seconds, then slowly rise again. Do 10 repetitions. Time: 1 minute, 30 seconds Step 6 You don't need dumbbells to harden your biceps; you can train these muscles and add definition to them simply by lifting an imaginary weight (and that's a lot smarter when you're barefoot). Make fists and flex your biceps intensely for 15 seconds. (Be sure not to hold your breath.) Relax for 5 seconds, then repeat twice more. This isometric exercise encourages fresh blood to flow into your biceps muscles, helping them grow larger. It's a great finishing move after a workout. Time: 1 minute Step 7 Your last exercise isn't hard, but it's the most important thing you can do in the shower (at least when you're in there alone). After turning the water off, perform a testicular-cancer exam: Feel each of your testicles, one at a time, for any unusual lumps or hard spots. Time: 1 minute (that's 30 seconds apiece, in the interest of equal time) As you're toweling off, give yourself a good looking over for any moles and freckles that seem new or larger than before — the marker of skin cancer. "Put a second mirror behind you so you can see your back," advises Dr. Donsky. Check between your toes and give the soles of your feet a thorough ogling, too; most men forget to scan these areas. Finally, right before you get dressed, dry your feet and privates with a hair dryer to cut your odds of picking up a fungus. If athlete's foot and jock itch are common plagues for you, add a little antifungal talc, too. Now get dressed and try to make something of yourself. |
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Vitamin A Beta Carotene Vitamin D Vitamin E Vitamin K Vitamin C Zinc Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 Folate Vitamin B12 Vitamin B5 Calcium Chromium Iron Magnesium Selenium Vitamin A – Also known as retinol, retinoic acid, retinaldehyde, retinyl esters Known Benefits Essential for vision, growth, reproduction and immune function. Purported Additional Benefits May help control blood sugar in diabetes. May fight viral infections and improve skin disorders, including psoriasis, acne and eczema. May boost night vision. May help control ulcerative colitis and Crohn's disease. What the Science Shows Some studies suggest diabetics have low blood levels of vitamin A, but only one suggests that vitamin A supplements may help control blood sugar. Diabetes may increase vulnerability to A supplement overdose. Twelve studies suggest A cuts measles deaths in kids in developing countries; evidence for benefits with other infections and populations is inconclusive. Benefits for skin disorders are mixed and require high, possibly toxic, doses. No clear evidence for night vision, Crohn's disease or ulcerative colitis. Daily Doses: Minimum Requirements; For Purported Benefits; Safe Upper Limit RDA: Males, 11 and older: 1,000 micrograms, or mcg (3,333 IU). Females, 11 and older: 800 mcg (2,667 IU). For Purported Benefits: No more than the RDA, since vitamin A is toxic at high levels. Upper Limit: Up to 5,000 IU in vitamin pills is acceptable. Overdose Symptoms Headache, vomiting, liver damage. Deficiency Symptoms Night blindness, dry eyes and vision loss. Contraindications If pregnant, avoid supplements since 3,000 milligrams a day can cause miscarriage or birth defects. Don't take vitamin A supplements with: Accutane (isotrentinoin), warfarin, valproic acid or other anti-seizure medicines. Selected Food Sources Liver, fish liver oils, fortified cow's milk, eggs, carrots, cantaloupe, mangoes, green leafy vegetables. Sample Food Portions with Nutrient Amounts 1 cup skim milk (500 IU or 149 mcg); 1 egg (399 IU or 114 mcg); 1 oz. paté de foie gras (944 IU or 283 mcg). Be Sure to Get Enough of this Vitamin if You... – have diabetes. – take cholesterol-lowering drugs. Notes Don't fool around with mega-doses of A. Because of possible toxicity, experts warn against supplementation of vitamin A at levels beyond those found in multivitamins. |
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Almond- practically odourless, provides good "slip and glide" for massage. Helps to relieve itching, irritation and inflammation, and soothes dry skin. It lubricates the skin well, but does not penetrate it quickly, which again makes it good for massage and for protecting the surface of the skin. However, it goes rancid quickly; it is helpful to blend it with 10% of wheatgerm or jojoba oil for storage. Relatively cheap. Apricot kernel- particularly helpful for dehydrated, delicate, mature, or sensitive skin; soothes inflammation and has a high vitamin A content. Has a lighter consistency than almond and characteristic smell. Its cost is also comparable to that of almond. Suitable for body oils and lotions. Avocado- rich, heavy, deep green, with lots of skin-nourishing vitamins (A and E). Good for dry and mature skin, and also helpful in eczema and psoriasis. Best blended with other oils. Borage - high in gamma-linoleic acid (GLA) which stimulates cell activity, assisting in the regeneration and rejuvenation of the skin. Good for skin which is dry and/or mature, or damaged by exposure to sunlight. However, it is quite expensive and goes rancid quickly. Calophyllum Inophyllum - rich and thick, with spicy smell. Stimulates cell regeneration. Antiseptic. Helps wounds to heal, soothes inflammation, relieves pain, good for broken capillaries, eczema, burns, rashes, insect bites. Quite expensive, though. Camellia - very light, with just a touch of delicate flowery aroma. Good for preventing the thickening of skin in scar tissue. The Japanese use it for hair care. Evening Primrose - another oil with a high gamma-linoleic acid content, good for dry and mature skin. Soothes inflammation, good for eczema and dermatitis. Goes rancid quickly. Flaxseed - rich, yellow in colour, smells a bit like butter. High in vitamin E, stimulates cellular regeneration, useful for preventing scarring and stretch marks. Goes rancid quickly. Grapeseed- light , odorless, easily absorbed , mildly astringent , tightens and tones the skin, which makes it useful for acne. It is always solvent-extracted, causing sensitivity in some individuals. Hazelnut- light, easily absorbed, with a delicate aroma. Tones and tightens the skin, strengthens capillaries, assists in cell regeneration. Might be adulterated (beware of "good bargains"!) Jojoba- similar in composition to the skin's own oils, it is quickly absorbed. Good for dry and mature skin and inflamed conditions. Helps to control acne, oily skin and oily scalp. It is an antioxidant - does not become rancid and can prevent rancidity in other oils. Kukui- very thin, very light , with a strong smell; high in linolenic and inolenic acids, quickly absorbed into the skin. Very expensive. Olive- has a strong, "foodsy" smell, but also good medicinal properties, soothing and healing the skin, especially when it is dry. Does not go rancid easily and can be stored without refrigeration for a year. Rose Hip seed- another oil high in GLA, which helps the skin to heal and regenerate. It can prevent the thickening of skin in scar tissue and is helpful in healing burns, scars and stretch marks. However, it can aggravate acne and it goes rancid quickly. Sesame Seed- thick, with a heavy odor. Good for eczema, psoriasis and mature skin. Soy- light and lightly scented. Contains linoleic acid, can be used for all skin types and is easily absorbed. However, it is often solvent-extracted and goes rancid quickly. Wheat germ- very thick, honey-coloured, smells strongly of dark bread. High in vitamin B, A and E, good for dry and cracked skin, mature complexions, eczema, psoriasis, scars, stretch marks. I use it - with good results - in hair care. It is antioxidant and will extend the shelf-life of other oils. |
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Catarrh may be the result of systemic factors and can also involve infections and allergies. Treat using herbs that work on the mucous membranes in the nose. The following herbs are good for treating this condition: Avens Balsam of Tolu Bistort Chamomile Coltsfoot Daisy Echinacea Elder Eyebright Fenugreek Garlic Golden Rod Golden Seal Grindelia Ground Ivy Hyssop Iceland Moss Mallow Mouse Ear Mullein Myrrh Peppermint Pill-bearing Spurge Pine Poke Root Sweet Violet Wild Indigo Oils for catarrh Black pepper, cajeput, canadian balsam, cedarwood (Atlas, Texas & Virginian), elemi, eucalyptus(blue gum & peppermint), frankincense, galbanum, ginger, hyssop, jasmine, lavender, lemon, lime, mastic, myrrh, myrtle, niaouli, pine, sandalwood, tea tree, tolu balsam, thyme, violet. |
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Causes Nasal polyps are caused by an overproduction of fluid in the mucous membrane lining the nose. People with chronic allergies and sinus infections are at greatest risk of developing them. Children with cystic fibrosis also tend to develop nasal polyps. In addition, the overuse of aspirin or other salicylate medications can cause polyps to form in some susceptible people. Diagnostic and Test Procedures If you think you have polyps, your doctor will examine the inside of your nose with a special medical instrument called a nasal speculum. If polyps are diagnosed in a child, further tests to rule out cystic fibrosis may be performed. Treatment The only way to completely rid yourself of nasal polyps is to have them surgically removed. The polyps often recur, however, so it is important that you take preventive steps to manage or control the chronic allergies or sinus infections that usually cause them to form. Conventional Medicine To temporarily reduce the polyps, your doctor may treat them with a corticosteroid, either by directly injecting the medication into the polyps or by spraying it into your nostrils. You may also be given medications to treat the underlying cause of the polyps: an antihistamine for allergies or an antibiotic for a sinus infection. CAUTION! Follow Product Directions If the polyps are causing serious discomfort or breathing problems, your doctor may recommend that you have them surgically removed. The operation, which uses a wire snare to clip off the polyps, is considered minor surgery and is usually performed under local anesthesia. Because the polyps often reappear, the surgery may need to be repeated. In very persistent cases, the lining of the sinuses where the polyps originate must be removed as well. This operation requires general anesthesia. At-Home Remedies To help decongest a stuffy nose and keep the mucous membranes from swelling and forming polyps, try hot baths or showers. Or try steam inhalations: Run very hot water in a sink until steam builds up. With the water running, lean over the sink, and drape a towel over your head to trap the steam. Breathe deeply through your mouth and nose for five to 10 minutes. Repeat several times a day. You can also decongest your nose with a homemade saline nasal spray: Mix 1 tsp table salt and 1 tsp baking soda in 1 quart boiled water that has been cooled. Fill a sprayer from the drugstore with the solution and use as many times during the day as necessary. Prevention If you have allergies, limit your exposure to whatever is causing them and take an antihistamine at the first sign of an allergic reaction. Avoid aspirin, which can stimulate the formation of nasal polyps. Drink plenty of fluids to keep your nasal membranes moist and healthy. Avoid beer, wine and cordials, which contain tyramine and tannin, ingredients that can cause the nasal membrane to swell. Call Your Doctor If: You suspect you have nasal polyps. (You may be able to see them by looking in a mirror while shining a light up your nostrils; they look like pearly gray lumps.) You have a stuffy nose for more than two weeks; this may be a sign of an allergy or a sinus infection (see Sinusitis), which may require medical care. You have a fever along with your stuffy nose; this could be a sign of an infection, which may require medical care. The drainage from your nose is thick and colored; this could indicate a nasal infection, which may require medical care. |
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