LOOKING GOOD AND FEELING GOOD - Men's Health - Body maintenance

Whether it's getting yourself into shape, pampering your skin, giving up smoking, or getting a good night's sleep - look after your body, it's with you for life!

Men have lagged behind women in taking care of their health, but it's time to catch up. If you're worried about a health matter, going to the doctor is the best way to deal with it. What holds men back? When it comes to their health, men are notoriously bad at seeking help. Sometimes embarrassment gets in the way. Often, though, it's because of outdated attitudes such as "Men don't get ill" or "Pull yourself together" - which don't help men at all. Of course, another common reason why men delay seeking help is the false belief that if you ignore something, it will go away. In fact, most health problems are simply and easily treated, but the longer they're left, the less this is true. Not only does early treatment mean it's more likely to be successful, but it means less worry, fewer sleepless nights, and so on. Unlike women, men often don't ask each other for advice about health problems, but they should, because it may save a lot of unnecessary worry.

Fearing the worst: The big fear is that a symptom will turn out to be a life-threatening illness such as cancer. Actually, most health problems are far less serious. Take, for example, the urinary symptoms that one in three men over the age of 65 suffer: getting up at night to urinate, having to urinate more frequently during the day, feeling the need to urgently go then passing only a weak dribble. The most likely cause is benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate, which can be successfully treated.
Overcoming embarrassment: Another reason why men find it difficult to go and see the doctor is that they're frightened they'll stick out like a sore thumb. Traditionally, women are used to talking and asking about their health because they've had to go to the doctor for a variety of reasons: taking their child for immunisations, attending for family planning advice, antenatal care, cervical screening, and so on. Many men, on the other hand, aren't used to experiencing a doctor's surgery. They may be terrified that, even if they haven't got a problem that's located below the belly button and above the knees, everyone will think they have and know why they're there. Nowadays, men are pleasantly surprised when they go to the doctor. There will be other men in the waiting room - men who are there because of lung problems, heart problems, joint problems, rashes, in fact anything at all.
Exercise: More men than ever before are spending their working lives as well as their leisure time sitting down, making it more important than ever to take some exercise on a regular basis. Exercise makes your body stronger, fitter and more flexible. It protects your heart and bones, keeps your weight at an ideal level, helps to reduce stress and makes you feel good too.
Ways to stay fit
It doesn't matter what you do or where you do it - activity on a regular basis is what's important. Experts recommend that every man gets active for at least 20 to 30 minutes on at least five days of the week. You'll know if you're doing enough because you'll feel yourself breathing a little bit harder and faster, and your pulse will be faster than usual .It doesn't have to be the gym, either. Walking, cycling, swimming and running, are all simple, accessible and convenient ways to get a daily dose of exercise. Pick something that you enjoy. If it's going to feel like a chore then you're not going to do it.

Three types of exercise
Aerobic (also known as cardiovascular). Used to build up cardiovascular fitness and endurance, and to improve the absorption of oxygen by the lungs and its delivery around the body by the heart and circulation. Running, rowing and cycling are examples of good aerobic exercises.

Anaerobic. Used to build up strength. Exercises are performed against resistance, for instance weightlifting.

Stretching. Vital for developing the flexibility that protects muscles from injury.

Safe routine
Always warm up by doing five to ten minutes of light aerobic exercise such as running on the spot.

Stretch once the muscles are warmed up for about five minutes.

Perform your chosen exercise.

Cool down by doing light aerobic exercise again for five to ten minutes and performing a few stretches.

Drink water to replace any lost during your workout.

GROOMING - Men's Health - Body maintenance

It's easy to take the skin for granted and not take care of it, and men are much more likely to do this than women. But the skin needs regular care and attention - particularly the areas that are exposed to the elements, such as the face. Late nights, stress, an unhealthy diet and too much sun all take their toll on the skin. It dries out, becomes flaky and cracked and looses its vitality. What's missing from most people's diet, that the skin needs in abundance, is water. A least two litres a day is essential, more in hot and humid weather. To remain healthy the skin also needs vitamin C and this is readily available from citrus fruits, fortified breakfast cereals, and fortified bread. Potatoes are also a good source of vitamin C too and since the vitamin C is found just below the skin having a baked potato means the vitamin C doesn't end up in the waste bin lost in the peelings. Moisturise regularly too, using a cream that contains vitamin E and UV protection. Many men regularly have facials nowadays to help revitalise their skin.

How to boost your immunity:

• get enough rest
• don't smoke
• drink alcohol within safe levels
• eat plenty of fresh fruit and vegetables
• drink at least eight glasses of water a day
• take time to relax and unwind

Cold sores

Something else that the skin needs to keep it healthy is zinc. This, and vitamin C, also helps to boost our immune system and keep it strong so that it can protect the body from infection. Stress, infection, being overtired, cold winds, and hot weather can all be responsible for waking up a cold sore when you would rather it remained asleep. It's possible to avoid cold sores by getting enough rest, eating plenty of fresh fruit and vegetables, not smoking, and keeping alcohol to a minimum. Be sure to also apply a UV protection lip-balm a few times each day to protect against the effects of cold winds and bright sunlight. Tea-tree oil cream or aciclovir cream both have anti-viral properties and can shorten the duration and the severity of cold sores. Keep a tube of one or the other at home should the telltale tingle come your way.

Spots

If it's not cold sores then it's spots that appear at the wrong time and in the wrong place. Once again these are more likely to occur if you've become run-down. Try to avoid them - the same rules apply. Don't pick them. This won't make them disappear and will only serve to make them look worse, and more obvious. Topical treatments from the pharmacist or tea-tree oil gel or cream will help to dry spots up. Now you may wish to sit down for this next bit of advice. To hide the spot that appears on the day use a blemish or cover-up stick - which looks like a pencil. These are available from the make-up counter in large department stores, for example. Make-up specifically designed for men is available.

Skin cancer

The number of cases of skin cancer is increasing.

Malignant melanoma is the most dangerous form of skin cancer and is:

• most common in younger people (age 20 to 35)

• caused by excess UV radiation exposure causing sunburn

• common among people who work indoors (because their skin is more easily damaged when they're exposed to the sun)

Everyone is at risk of skin cancer. Those most at risk are men with:

• fair skin
• freckles
• ginger hair
• lots of moles

If you notice any changes with your moles get them checked by your doctor. Look out for:

• increase in size
• change in shape
• change in color
• change in sensation - itchy, painful
• new redness or inflammation
• bleeding

Protect your skin

• stay in the shade between 11am and 3pm
• take care not to burn
• cover up with sleeves, caps, and shades
• apply sun protection cream regularly every two hours throughout the day using at least SPF 15
• don't use sunbeds
• if you need a tan then fake it