LifeStyle

First aid

2008-07-09T07:34:00.000-07:00

A blocked airway can kill someone in three to four minutes, but it can take more than eight minutes for an ambulance to arrive. So a simple procedure such as opening someone's airway can save their life while they're waiting for emergency medical help.

Top ten first aid misconceptions
You should put butter or cream on a burn. The only thing you should put on a burn is cold water - keep the butter for cooking.
If you can't move a limb, it must be broken/If you can move a limb, it can't be broken. The only accurate way to diagnose a broken limb is to x-ray it.
The best way to treat bleeding is to put the wound under a tap. If you put a bleeding wound under a tap you wash away the body's clotting agents and make it bleed more.
Nosebleeds are best treated by putting the head back. If you put the head back during a nosebleed, all the blood goes down the back of the airway.
A tourniquet is the best way to treat serious bleeding. It's harmful to stop the blood flow to a limb for more than 10-15 minutes.
If someone has swallowed a poison you should make them sick. If you make someone sick by putting your fingers in their mouth, the vomit may block their airway.
If you perform CPR on someone who has a pulse you can damage their heart. The evidence is that it isn't dangerous to do chest compressions on a casualty with a pulse.
You need lots of training to do first aid. You don't - what you mostly need is common sense. You can learn enough first aid in ten minutes to save someone's life.
You need lots of expensive equipment to do first aid. You don't need any equipment to do first aid, there are lots of ways to improvise anything you need.

2008-07-09T07:19:00.000-07:00

A blocked airway can kill someone in three to four minutes, but it can take more than eight minutes for an ambulance to arrive. So a simple procedure such as opening someone's airway can save their life while they're waiting for emergency medical help.

Top ten first aid misconceptions
You should put butter or cream on a burn. The only thing you should put on a burn is cold water - keep the butter for cooking.
If you can't move a limb, it must be broken/If you can move a limb, it can't be broken. The only accurate way to diagnose a broken limb is to x-ray it.
The best way to treat bleeding is to put the wound under a tap. If you put a bleeding wound under a tap you wash away the body's clotting agents and make it bleed more.
Nosebleeds are best treated by putting the head back. If you put the head back during a nosebleed, all the blood goes down the back of the airway.
A tourniquet is the best way to treat serious bleeding. It's harmful to stop the blood flow to a limb for more than 10-15 minutes.
If someone has swallowed a poison you should make them sick. If you make someone sick by putting your fingers in their mouth, the vomit may block their airway.
You need lots of training to do first aid. You don't - what you mostly need is common sense. You can learn enough first aid in ten minutes to save someone's life.
You need lots of expensive equipment to do first aid. You don't need any equipment to do first aid, there are lots of ways to improvise anything you need.

2008-04-18T13:12:00.001-07:00

For couples who can't conceive, scientific breakthroughs offer hope. But they also raise ethical obstacles and headlines such as "Three-parent baby", "The end of men?" and "Your real mother was an aborted foetus".
Sometimes the media's portrayal of reproductive medicine spins the science to the furthest possible outcome. But what's the reality of work going on in our labs? How soon will it reach fertility clinics and will it really mean the end of society as we know it?
Womb transplants
Until recently, the majority of science behind reproductive medicine involved work on eggs and sperm (known collectively as gametes). If you were without a womb or it didn't work, your only real choice was adoption or surrogacy. But now, womb transplants are on the agenda.
Several research groups have had success with transplants in sheep, rabbits and pigs but haven't achieved a subsequent pregnancy. The first attempt in a human was reported in 2002, when doctors in Saudi Arabia transplanted the womb of a healthy 46-year-old woman into a 26-year-old. The graft survived two menstrual cycles, but had to be removed after a blood clot developed.
Professor Richard Smith from Hammersmith Hospital, London, thinks his team may have found the answer by transplanting wombs from organ donors, in the same way as hearts and livers. His team plans to transfer the larger blood vessels too, which a living donor couldn't do without. He believes this will give the organ a better chance of survival

Healthy living

2008-04-07T07:18:00.000-07:00

Physical inactivity is an independent risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of dying from a heart attack
Conversely, exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure
Being physically active can bolster good mental health and help you to manage stress, anxiety and even depression
Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance
All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women
Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain

2008-03-16T06:02:00.000-07:00

In CHD, the arteries that supply the heart with oxygen and nutrients become narrowed by atherosclerosis. This restricts the supply of blood and oxygen to the heart, particularly during exertion when there are more demands on the heart muscle.
What are the symptoms of CHD?
The main symptom is angina, caused by insufficient oxygen reaching the heart muscle because of reduced blood flow.
Angina is a feeling of heaviness, tightness or pain in the middle of your chest that may extend to, or just affect, your arms (especially the left), neck, jaw, face, back or abdomen.
It's most often experienced during exertion - if you run for a bus, for example, or climb stairs. It may occur in cold weather, after a heavy meal, or when you're feeling stressed. It can subside once you stop what you're doing and rest, or take medication.

Heart attack?
Unfortunately, for many people the first indication that something’s wrong is a heart attack.
This happens when the blood supply to a part of the heart muscle is completely interrupted or stops, usually when a blood clot forms in a diseased coronary artery that's already become narrowed by atherosclerosis.
The pain of a heart attack is often severe, and is frequently described as a central, crushing type of pain - like a tight band around the chest. Unlike angina, the pain doesn't subside when you rest.
Sometimes it can be mild, and is mistaken for indigestion. Some people have a heart attack without experiencing pain.
Other heart attack symptoms include sweating, light-headedness, nausea or breathlessness which, again, aren’t alleviated by rest.
If you suspect you, or someone else, is having a heart attack, seek medical help immediately by calling 999. Modern treatments can restore the blood supply to the heart muscle. The sooner treatment is given, the less permanent damage there will be.

2008-03-12T09:25:00.000-07:00

A good daily target is to keep fat intake below 100g for men and 75g for women. If you're trying to lose weight, your target should be 70g for men and 55g for women.
Problems with fat
There are nine calories in every gram of fat - more than twice as many as in the equivalent amount of protein or carbohydrate. That's why cutting down on high-fat foods is the first step to a healthier diet.
A diet high in saturated fat - the type found in animal produce - is also one of the leading factors in heart disease, the number one cause of premature death in the UK. Saturated fat can block the arteries that carry blood away from the heart, leading to high blood pressure and heart attacks.
How to eat low fat
If you're used to eating high-fat food on most days, it's time to swap these for lower fat and starchy alternatives. Try the following suggestions, aiming to do as many as possible this week, but making them all part of your routine in the long-term:
Use a low-fat spread instead of butter or margarine.
Eat fewer meat pies, cheesy dishes and sausages, and choose lean meat instead.
Grill, bake and dry-fry (use a low heat and a non-stick pan).
Don't add oil or butter to vegetables and potatoes.
Make tomato-based sauces, not creamy ones. Try this grilled tomato sauce.
Use granules to make gravy instead of fat from the meat.
Have a couple of meat-free days a week and experiment with vegetarian dishes. For example, lentil and spinach stew, spinach and chickpea curry or nut loaf.
Reduce the portion size of meat to about 75g and fill up on vegetables and starchy foods, such as potatoes, rice, pasta, bread or couscous.
Remove visible fat from meat, eat fish at least once a week, choose low-fat milk and yoghurt, and keep cheese as an occasional treat.

2008-03-11T07:11:00.000-07:00

Why do we need water?
Water comprises 50 to 70 per cent of an adult's total body weight, and without regular top-ups, our body's survival time is limited to a matter of hours or days.
Water is lost from the body through urine and sweat, and must be replaced through our diets. Many people, though, don't consume enough and as a result may become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems, such as constipation and kidney stones.
How much do we need?
The body gets its water from three sources:
From drinks, either plain water or as part of other beverages.
From solid foods, especially fruits and vegetables.
As a by-product of chemical reactions within the body.
What about bottled waters? There are two types of bottled water: spring water and mineral water. Spring water is collected directly from the spring where it arises from the ground and must be bottled at the source. CR sources of spring water must meet certain hygiene standards, but may be treated in order that they meet limits set on pollution.
Mineral water emerges from under the ground, then flows over rocks before it's collected, resulting in a higher content of various minerals. Unlike spring water, it can't be treated except to remove grit and dirt. Different brands of spring and mineral waters will have differing amounts of minerals depending on their source.

2008-02-26T11:12:00.000-08:00

Getting pregnant isn't always easy. About a quarter of couples experience a period of infertility lasting more than a year, and some continue to experience difficulties for longer. At least one in six couples consults an infertility specialist, and about one is 80 babies in the UK is born as the result of in vitro fertilisation (IVF) treatment.
Infertility may be a result of factors affecting the fertility of either partner. In some instances, despite investigation, the cause is never identified. This is called unexplained infertility.
How long does it take to get pregnant?
If you make love two or three times a week, you have about a 20 to 30 per cent chance of conceiving in any month. It's not unusual, however, for a healthy couple to take up to two years to conceive, as the following statistics from the Human Fertilisation & Embryology Authority (HFEA) show.
30 per cent of couples conceive within a month of starting to try for a baby.
75 per cent conceive within six months.
90 per cent conceive within a year.
95 per cent conceive within two years.
Time it right
For fertilisation to occur, the man's sperm needs to meet the woman's egg at about the time of ovulation (when the egg is released from the ovaries). Ovulation normally occurs 14 days before a period. So, if the woman has a menstrual cycle of 28 days, ovulation will be on or around day 14. If the menstrual cycle is longer or shorter, count 14 days back from when the next period is due.

2008-02-18T09:53:00.000-08:00

There are many reasons people come to the decision not to continue fertility treatment. It may happen when the consultant says there's little or no chance of success. For others, there comes a point at which they can no longer endure the emotional roller coaster of treatments, or the financial cost is too high and they can no longer afford treatment. After several - or many - attempts that haven't resulted in the birth of a baby, a couple may just feel it's time to move on.
At whatever point it's decided to call it a day, it's vital to know the decision has been made without pressure and that the time - and money - spent having treatment hasn't been wasted. There shouldn't be a feeling of personal failure.
Alternative ways of having a family
Even if you decide not to have any more attempts at assisted reproduction, it doesn't necessarily mean you have to give up all hope of having a family. There are other ways of becoming a parent.
Adoption is likely to work best if it's seen as a positive choice rather than as second best. For this reason, many adoption agencies specify that people who've been trying for a baby using assisted conception leave it six months to a year after completing treatment, to ensure they have come to terms with their infertility.
It can take time to come to terms with the idea of being childfree. This is especially the case if there has been the hope of a child while going through fertility treatment. The realisation may also come if adoption and surrogacy haven't worked out or aren't possible.

2008-02-04T10:10:00.000-08:00

Donation
Deciding to use donated sperm, eggs or embryos involves complex issues with far-reaching implications for parents and children. It's a difficult decision that should be made after careful consideration of the impact it's likely to have on everyone involved.

Important questions
When considering whether to use donation, you might want to ask yourself the following questions:
Why do you feel using donated eggs or sperm is better than adoption or being childless?
How would you feel about your child having the genetic characteristics of someone who isn't a family member?
How would you feel knowing the donor may have other children, so your child would have half-siblings?
How will the use of donated eggs or sperm be discussed with family and how are they likely to feel about it?
How and when will any resulting child be told of their origins? Research suggests that children are better balanced if they know how they were conceived.

2008-01-29T11:21:00.000-08:00

Keep cool: for optimum sperm production, the testicles need to be a couple of degrees cooler than the rest of the body. Avoid tight underwear and jeans, and excessively hot baths and saunas.
Think about your job: occupations that involve sitting for long periods, such as long-distance lorry driving, or exposure to environmental chemicals such as paints or pesticides, may affect sperm quality. If this is an issue, discuss it with your work supervisor.
Manage stress: stress doesn't cause infertility, but excessive anxiety can sometimes upset the menstrual cycle. Try to reduce stress levels and give yourself time to relax.
Take folic acid: all women trying for a baby should take a supplement of 400mcg of folic acid a day to help prevent birth defects such as spina bifida.
Check drugs: certain prescription drugs can reduce the chance of conception. If you're taking regular medication, talk to your doctor.
Marijuana and cocaine can affect sperm counts.
Things you can't change
Not all factors affecting fertility are within your control.
Women
For women, the following may affect conception:
Ovulation problems: sometimes, women don't ovulate (release an egg each month) or do so only occasionally.
Reasons include:
Polycystic ovary syndrome (PCOS), in which numerous small cysts develop on the ovaries and ovulation is erratic.
The side effects of some medications, such as anti-inflammatory painkillers, chemotherapy and radiation treatment (for example, for cancer).
Premature ovarian failure (early menopause).
Hormonal imbalances

2008-01-28T09:35:00.000-08:00

Having difficulty getting pregnant? There are some simple ways to help nature along.
If you've been trying to start a family without success, making some simple lifestyle changes may increase your chance of conception and help to ensure a healthy pregnancy. However, there are some factors, such as age, ovulation problems, sperm disorders and damaged fallopian tubes, that you can't change.
Eat well: if you're a woman, a nutritious, balanced diet will help improve your general health and wellbeing, and ensure your body is able to nourish a baby. If you're a man, healthy eating is also important for sperm production.
Choose a varied diet containing fresh fruit and vegetables, bread, potatoes, rice and other cereals (wholegrain, where possible), milk and dairy products, lean meat, fish and other sources of protein.
Watch your weight: being overweight or very underweight can disrupt your periods and hinder conception. A woman with a body mass index (BMI) of more than 29 or less than 19 may find it more difficult to conceive.
Drink wisely: the government advises women trying to conceive to avoid alcohol completely. Men shouldn't drink more than three or four units a day, and should avoid binge drinking to prevent damage to sperm.
Stop smoking: smoking has been linked to infertility and early menopause in women, and sperm problems in men. It also reduces the success of fertility treatments.
Be active: regular moderate exercise (such as brisk walking) for at least 30 minutes a day will help to keep you fit for conception and help to control your weight.

2008-01-09T11:17:00.000-08:00

Difficulty in ejaculating is known by doctors as retarded ejaculation. Although men with this problem may be fully sexually aroused during sex and enjoying the stimulation, orgasm seems to take for ever and may not happen at all.
Retarded ejaculation (RE) can be a very distressing condition and make men feel embarrassed, isolated, confused and very frustrated.
Partners often blame themselves and feel inadequate, which puts even more pressure on the man to perform and compounds the problem.
Some men may have had the condition all their life, in all sexual situations. Some will have no problem when masturbating alone but tense up completely with a partner. Others may only have the problem during intercourse.
If you experience retarded ejaculation when you're masturbating as well as with a partner, then the cause may be physical (diabetes, nerve damage, prostate disease, alcohol abuse, prescription drugs such as betablockers or antidepressants).
The most common causes of RE are psychological, the mind blocks the physical sensations and prevents ejaculation. Your body is telling you you're ready - you have an erection to prove it - but your head may be trying to tell you something else.

2008-01-07T06:48:00.000-08:00

If you're not overweight and eat roughly the same number of calories as you burn up daily then you shouldn't become overweight.
If you're already overweight the first thing to acknowledge is that there's no quick fix. To lose some weight you need to burn more calories than you're consuming. For most men the solution is to:
always eat breakfast
eat meals that contain more starchy foods (such as pasta, rice, bread, potatoes) and less sugar and fat
drink less alcohol
snack on fruit rather than chocolate or crisps, for example
reduce daily calorie intake by about 500 calories
exercise for at least 30 minutes on a minimum of five days in the week (such as brisk walking, swimming, cycling, running)

Should I see a doctor?
If despite these measures the weight isn't falling off, then some advice from the doctor, practice nurse or dietician may help.

2007-12-17T10:46:00.000-08:00

Obesity
Being overweight puts your health at risk since it contributes to the development of many problems that include:
heart disease
high blood pressure
arthritis
diabetes
indigestion
gallstones
some cancers (for example, breast, colon)
snoring and sleep apnoea
stress, anxiety and depression

It's an equation of balance - if you eat more calories than you use in daily activity, the spare energy is stored as fat and weight increases. It's as simple as that.
Nowadays the average diet contains too many calories in the form of sugar and fat, and as a nation we've become more inactive. For example, many men spend their time sitting and watching sport when in the past they would have been actively taking part.
Jobs have become more sedentary too, with many men now sitting in front of a computer whereas in the past jobs would have been more physically demanding.

2007-12-10T07:42:00.000-08:00

Male menopause II
Common complaints as men reach middle age are poor sex drive, tiredness and fatigue, acknowledgement of ageing, hair loss and changes in body shape as they become less muscular and more rounded.
Other symptoms include irritability, sweating, flushing, generalised aches and pains, and low mood, sometimes depression.
Looking at these symptoms, it's easy to see why a comparison is made with the female menopause. Women may experience any or all of these symptoms.
Many doctors acknowledge that a genuine change for men occurs, but believe it has a psychological basis rather than a hormonal one. The realisation that they've left youth behind is reinforced by the signs of wrinkles, receding hairline and fat.
Many men may have progressed as far as they ever will in their careers and this may be hard to accept. As their children grow up and leave home, many will question whether they now have a role to play.
Marital disharmony, job dissatisfaction, financial problems or alcohol misuse are some of the other reasons that may be behind the way a man is feeling.

2007-12-04T08:07:00.000-08:00

Male menopause
In middle age many men seem to go through something that's been labelled the mid-life crisis. More recently this cluster of distressing physical and emotional symptoms has been likened to the female menopause - but does the male menopause exist?
Strictly speaking men can't have a menopause as such, since the definition of the menopause is the time at which periods cease. However, it's argued that they can go through a male equivalent, called the andropause, that's accompanied by symptoms similar to those experienced by women.
It's claimed that the andropause is hormone-related, just like the female menopause. However, the female menopause is triggered by a dramatic fall in the levels of female hormones, whereas the levels of the male hormone testosterone fall far more gradually over many years. Many 70-year-old men have similar testosterone levels to those of a 20-year-old.

Symptoms of andropause:
poor sex drive
tiredness and fatigue
change in body shape
reduced muscle mass
irritability
sweating
flushing
generalised aches and pains
low mood

2007-11-29T10:37:00.000-08:00

Suicide is a major cause of preventable death. The number of men ending their own lives has fallen, but too many men still commit suicide.
People who already have a mental health issues are at a greater risk, along with those experiencing depression.
The teenage years can be difficult at the best of times. Emotional and physical development brings the turmoil associated with body changes and a desire for independence.
Problems with alcohol and drugs, the law and school are common at this point in life and are associated with a higher risk.
At the other end of the spectrum, getting older brings bereavement for many people. Loved ones and friends pass on, ill health and loss of independence are more common.
Tragically, in the UK, this usually culminates in social isolation as older people are forgotten about and ignored.
We all feel down from time to time, but most of us don't think things are so bad life isn't worth continuing. However, some things do put a person at greater risk of suicide.
Having tried once, someone is far more likely to try again - and to be successful. One in ten teenagers who takes an overdose will kill themselves within a few years.
Living alone and feeling isolated, whether because of divorce, unemployment or bereavement, often makes people question if life is worth living.
A painful chronic illness that prevents someone getting on with their life, or mental health issues such as severe depression, alcoholism or drug misuse, for example, should flag up the possibility that a person is more likely to consider suicide as a solution to their problems.

2007-11-08T12:13:00.000-08:00

Stress
Long-term, increased steroid levels have been linked to impaired immunity and illnesses such as heart disease, cancer and depression.
These chemicals would have affected the caveman just as they do us. Our macho image of 'fight or flight' stress is wrong, because being stressed isn't about a beating heart or a dry mouth. The signs are much more subtle - and they can't be tackled with a club and a spear.
Tips to identify stress symptoms
constant fatigue and irregular sleep patterns
poor concentration and short-term memory
introspection increases and is accompanied by neglect of the family and personal appearance
constant repetition of the same actions
increased irritability
But even if you don't recognise the stress-symptoms listed here, don't presume you're fit and well. Everyone's reaction is idiosyncratic, and it can be astonishingly difficult to recognise at the time.

2007-11-05T06:23:00.000-08:00

Stress
A little bit of stress isn't always a bad thing; it mobilises our bodies and energises us during the coping process. But being overstressed may result in a range of health problems.
The most common perception of stress is the 'fight or flight' scenario, and the story goes something like this. A caveman is confronted by an angry mastodon: he either needs to club it to death or run for his life. A quick surge in the 'stress-hormone' adrenaline allows him to act by strengthening his heartbeat, widening his airways and redirecting blood to his muscles.
But there are two problems with this Neanderthal model. First, the riskiest animals our predecessors had to confront were rabbits and deer, not elephants and tigers. In fact, our hairy forefathers spent most of their time collecting berries and roots with their children, aunties and pals. Just like us, the caveman never stood alone in front of wild animals - unless there had been some kind of terrible mistake.
The second error is to try to relate stress solely to adrenaline. Although the physical effects of frights and acute (short-term) stress are caused by adrenaline, this hormone doesn't enter the brain. Longer-term stress relates to a range of other hormones and brain neurotransmitters.

2007-11-01T11:44:00.000-07:00

Positive steps to change this behaviour (Attention seeking)
Knowing that these thoughts are there is an important first stage in overcoming attention-seeking behaviour. They will be negative thoughts like: "I fear that I'm not good enough, everyone here is better than me", or "I'm not attractive, nobody loves me". You can stop the whole process right there and then by challenging these beliefs with: "Of course I'm good, I'm just as good as the next person" or 'I'm attractive and loveable but I do need to be bolder and chat to people," for example.
But life is life and perhaps we let these thoughts ferment. All is not lost however. You can recognise the feelings that accompany your thoughts and then take action. If you feel undermined, insecure, ignored or unrewarded then be aware of your particular emotional triggers to attention-seeking behaviour. Go back to thoughts that generated the feeling or simply relax and take some time out to examine what is going on.
Finally, what really works is to talk about how you feel to the person or people causing the problem. The mother who's doing far too much for her family needs to negotiate with them to do more. If she cooks they do the dishes. If not, they may have to fend for themselves. This direct approach is far healthier than acting like a martyr or shouting the odds. At least it provides you with the opportunity of finding a solution.

2007-10-30T11:30:00.000-07:00

Types of behaviour
Some examples to clarify are: the man who complains loudly in a restaurant so that everyone will notice; the girl who wears the skimpiest of outfits on a cold winter night; the mother who sighs loudly and crashes the dinner dishes about so that the family will hear that she's a martyr to domesticity; the child who has a tantrum in the supermarket as his mother ignores him for a second to count her change; the teenager who feigns illness to obtain sympathy. The list is endless.
What characterises this behaviour is that it lacks genuineness.It plays to the gallery. There are telltale signs like the sideways glance to see who's looking, the exaggerated body language, the overly projected tone of voice.
We have concentrated on what is visible to the onlooker - but what's going on inside our heads to produce this over-the-top response?
When we indulge in this behaviour it's generally due to a crisis of confidence. The man in the restaurant might feel that he's a very important person in the community but the staff did not treat him with the deference he deserved. He raises his voice because suddenly he believes he is a man of little note. He sees himself through their eyes - an ageing 'has-been' passed over for the top job. To redress the balance he puffs himself up and shouts for attention.

2007-10-25T08:06:00.000-07:00

Why exercise?
Exercise makes your body stronger, fitter and more flexible. It protects your heart and bones, keeps your weight at an ideal level, helps reduce stress and makes you feel good. It also reduces the risk of a range of illnesses including diabetes, heart disease and stroke.

Ways to stay fit
Experts recommend that everybody exercises for at least 30 minutes, five days of the week. You'll know you're doing enough when you 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.
It doesn't matter what you do or where you do it - activity on a regular basis is what's important. Pick something you enjoy: if it feels like a chore then you're not going to do it.

Safe routine
Always warm up by doing five to ten minutes of light aerobic exercise, such as running on the spot
Once the muscles are warmed up, stretch 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

2007-10-17T06:54:00.000-07:00

Men have lagged behind women in taking care of their health, although there are signs that they're beginning to catch up. If you're worried about a health matter, remember that going to the doctor is the best way to deal with it.
When it comes to their health, men are notoriously apathetic about seeking help. Sometimes embarrassment gets in the way. Often, though, it's because of outdated attitudes such as "pull yourself together", which don't help men at all.
Another common reason why men delay seeking help is the false belief that if they 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 is early treatment more likely to be successful, but it also means less worry and fewer sleepless nights.
Unlike women, men don't usually ask each other for advice about health problems, but they should, because it might save a lot of unnecessary worry.

2007-10-06T05:44:00.001-07:00

What if restless nights are normal instead of the exception?
Sleep deprivation isn't just bad for us, it's also bad for people around us: tens of thousands of traffic accidents are attributed to sleepy drivers every year.
What is sleep?
Sleep is made up of different stages. The ten-minute period of light sleep (drifting off from wakefulness) is called Stage One. Stage Two is deeper and lasts about 20 minutes. Stages Three and Four come after this, and are types of deep sleep.
Deep sleep is the part of sleep that our body and brain needs to recover from the day. It's sometimes called delta sleep, after the delta waves the brain generates. We don't dream during this time. After about 90 minutes of deep sleep, rapid eye movement sleep begins.
During a normal night, people usually cycle through the various stages several times. Problems arise when the pattern of cycles is broken.

2007-10-01T06:50:00.000-07:00

If you want to be ectomorphic (long and thin):
Do more aerobic exercise, running and biking and ensure you work at a steady state (70 per cent max heart rate). Avoid explosive activity.
Use exercises that allow full range of movement - swimming, isokenetics or yoga and take more time to fully stretch each muscle.
Concentrate on eating complex carbohydrates such as pasta and potatoes and drink plenty of tepid water.
If you want to be mesomorphic (athletic and muscular):
Work on short bursts of explosive, dynamic and intense aerobic activity near to maximum effort - short sprints, jumping and punching.
Do more weight-bearing exercise - pump iron. Use heavy weights, up to 90 per cent of your maximum capability and complete at least three sets of each exercise with no more than seven repetitions per set. Ideally isolate one muscle group at a time and work it until exhausted.
You must have plenty of rest between each workout to allow the muscle to grow.
If you want to be endomorphic (rounded and stout):
Buy a video, some beer, order a takeaway, sit back and enjoy.

2007-09-30T09:42:00.000-07:00

There are many different body types around, and regrettably many are 'round'. But underneath all the padding and designer wear we can put each body into one of three categories.
The three main types:
ectomorphs - thin and wispy
mesomorphs - athletic and muscular
endomorphs - generously rounded or 'stout'
Your basic body type is greatly outside of your control - more to do with DNA, and your childhood lifestyle than anything else. So if you are over 18 and reading this, you are what you are, although you can fine tune what you already have.
Changing your body type
If you're looking to change the shape of your body the basic groundwork is the same.
eat fresh, low fat and healthy food
avoid large amounts of toxins such as alcohol and caffeine
take regular exercise which should include elements of stamina (puffing), strength (grunting) and suppleness (bending)

2007-09-17T08:21:00.000-07:00

Alcohol
If you're going somewhere hot, it's important to keep your body hydrated. Alcohol, however, is dehydrating. If you do have a drink, alternate non-alcohol drinks with alcoholic ones.
Drinking at altitude will get you drunk faster. This means your usual limits will be lowered the first few days, so pace yourself.
Above all, think before you drink. A quick pint before sports or activities isn't a good idea. Alcohol combined with swimming, waterskiing and cycling, for example, can result in injury or even death.
Many countries' drink-driving limits are lower than in the CR. In Sweden, for example, the legal limit is 20mg alcohol per 100ml. The punishment in some countries is mandatory imprisonment.
Drugs
Check entry requirements before you book your holiday.
Penalties for drug offences committed abroad can be severe, even if you only have a small amount on your person. Lengthy jail terms and even the death sentence have been handed down to Britons dealing in illegal substances overseas.
Don't become a victim:
Don't carry parcels or luggage through customs for other people. If it's in your suitcase, it's your crime.
Don't cross borders with people you don't know or even new friends - you could be detained as an accessory or accomplice to their smuggling.
Carry a doctor's prescription for any medicines you need and keep a copy of the original prescription with your important documents.

2007-09-15T13:35:00.000-07:00

Diarrhoea
Who's affected?
Diarrhoea is slightly more common in young adults than in older people. The reasons for this difference are unclear. A lack of acquired immunity, more adventurous travel styles or different eating habits may play a part.
Attack rates are similar in men and women.
When to seek help
Diarrhoea usually strikes within the first week, but may occur at any time during the holiday - even after returning home.
If symptoms persist for more than 24 hours or if you develop a high temperature, consult a doctor.
Best treatments
The main risk with diarrhoea is dehydration. However, drinking water will actually encourage the loss of more salts from your body.
Instead, drink an isotonic solution - a quarter of a teaspoon of salt and three level teaspoons of sugar in one pint of sterilised water. This should be drunk at the rate of about a half to three-quarters of a pint every two hours or after each visit to the toilet.
Avoid alcohol, which leads to further dehydration.
Over-the-counter diarrhoea medicine can help if you experience griping pains in the abdomen.
Prevention
Always wash your hands before eating or handling food and after using the toilet. Also, keep your hands away from your face and don't bite your nails.

2007-09-09T03:16:00.000-07:00

Skiing, like many other sports, carries the risk of injury. It's important you know what to do if someone gets injured on the slopes.
If a member of your party gets injured on the slopes, plant a pair of crossed skis above the accident site to warn other skiers and mark the location. Then call the ski patrol. At least one person should remain with the injured skier at all times.
Make sure the casualty is as warm as possible and take off their skis (but not boots). If there's any possibility of a neck or spine injury, don't move them.
Staunch any bleeding by applying direct pressure and elevating the limb, if possible.
Lie an unconscious skier on their side in the recovery position, ensuring their mouth is empty of snow and vomit. If they're not breathing, you'll need to resuscitate them.
A ski pole makes a handy interim splint for leg, knee and ankle injuries. For arm injuries, use a scarf or jumper to immobilise the limb.

2007-09-08T04:12:00.000-07:00

In general, animals tend to avoid humans but they can attack, particularly if they're with their young.
Animal bites can lead to infections that may be serious, sometimes fatal. They can also transmit rabies, an acute viral infection of the nervous system. Rabies occurs in Europe and North America, as well as in the developing world.
In areas of endemic rabies, domestic dogs, cats and other animals shouldn't be petted. Wild animals should be avoided altogether.
If you're bitten by an animal, prompt treatment is vital. Treated early enough, rabies can often be prevented. Once symptoms develop, however, the disease is usually fatal.
If you or a member of your group is bitten by an animal:
Wash the wound immediately using soap, or flush with clean water for at least five minutes. Apply antiseptic, if possible, and cover the area with a dry dressing.
Seek medical attention immediately. If you need a rabies vaccination, the course must be started straight away.
Note the details of the incident and description of the animal. If it's domesticated, try to identify the owner. Find out whether the animal has an up-to-date rabies vaccine. Check if the animal becomes sick within a fortnight.

2007-08-25T01:54:00.000-07:00

The first step is to find out all you can about the different therapies to see which may be best for your particular problem and personal preferences.
Advice can be sought from your GP, local complementary medicine centre, informatio resources or practitioners themselves. Asking friends or colleagues can also be useful.
If you want to take an active role in your health care and make significant changes to your lifestyle and diet, holistic approaches such as Ayurvedic medicine may be appropriate.
If you simply want a straightforward treatment for a physical ailment such as a bad back, therapies such as osteopathy or the Alexander technique may be appropriate, although even these therapies also take into account the wider picture of stress, lifestyle and emotional and psychological factors.
Often, initial contact with a complementary therapy for purely pragmatic reasons, such as pain relief, can lead a person to explore their general health within this wider context.
In selecting a particular therapy or practitioner always trust your own judgement and instincts. If you don't feel comfortable with a particular treatment or individual practitioner, walk away.

2007-08-24T12:55:00.000-07:00

Among popular complementary therapies are acupuncture, osteopathy, chiropractic, homeopathy and herbal medicine.
Other therapies include aromatherapy and massage.
Some therapies are part of complete medical systems from other cultures, such as traditional Chinese medicine, Tibetan medicine and Ayurvedic medicine from India.
Surveys have suggested that around one in three people in the UK has tried at least one form of complementary therapy, and that one in ten GPs is actively involved in complementary medicine.
Complementary medicine is used in the treatment and prevention of a wide range of ailments, as well as for pain management and general health promotion. Some people use it for chronic ailments such as arthritis and migraine.

2007-08-22T03:00:00.000-07:00

If you've been trying to start a family without success, making some simple lifestyle changes may increase your chance of conception and help to ensure a healthy pregnancy. However, there are some factors, such as age, ovulation problems, sperm disorders and damaged fallopian tubes, that you can't change.
Changes you can make
Eat well: if you're a woman, a nutritious, balanced diet will help improve your general health and wellbeing, and ensure your body is able to nourish a baby. If you're a man, healthy eating is also important for sperm production.
Choose a varied diet containing fresh fruit and vegetables, bread, potatoes, rice and other cereals (wholegrain, where possible), low-fat milk and dairy products, lean meat, fish and other sources of protein.
Watch your weight: being overweight or very underweight can disrupt your periods and hinder conception. A woman with a body mass index (BMI) of more than 29 or less than 19 may find it more difficult to conceive.

2007-08-21T08:59:00.000-07:00

Five a day
Scientific studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of getting illnesses, such as heart disease and some cancers. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day - and it doesn't matter whether they're fresh, tinned, frozen, cooked, juiced or dried.
How much is a portion?
One piece of medium-sized fruit - eg, an apple, peach, banana or orange
One slice of large fruit, such as melon, mango or pineapple
One handful of grapes or two handfuls of cherries or berry fruits
One tablespoon of dried fruit
A glass (roughly 100ml) of fruit or vegetable juice
A small tin (roughly 200g) of fruit
A side salad
A serving (roughly 100g) of vegetables - eg, frozen or mushy peas, boiled carrots or stir-fried broccoli

The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole
So how does this advice translate to real life? How do you make sure that you get your five portions a day? Here's some ideas:
Glass of pink grapefruit juice for breakfast = 1 portion
Small pack of dried apricots for mid-morning snack, instead of a chocolate bar or bag of crisps = 1 portion
Side salad with lunch = 1 portion
Sugar snap peas and asparagus, served with main meal = 1 portion
Strawberries with dessert = 1 portion

2007-08-06T07:28:00.000-07:00

One of the best ways to become a better lover is to talk to your partner and find out what they like.
Before you have sex, agree that you want to find out more about what your partner likes. If you've normally made love in silence, they may feel too inhibited to respond if they're not forewarned.
Next time you're caressing your partner, ask for feedback. Think about what you're doing and what information you need. For example: "Would you prefer me to touch harder or softer?" "Do you prefer long or short strokes?"
Agree on a scaling system, so you can ask how much something turns them on. For example, zero can equal nice and ten can equal orgasm.
If you or your partner finds it difficult to describe what you'd like, try the hand-over-hand technique. When you want to show them what to do, put their hand over yours or put your hand on top of theirs and guide them.

2007-07-16T10:12:00.000-07:00

Blindfolds and food have always had their places in sexual games, and they're a great way to bring fun and eroticism into the bedroom.
Before you begin, switch off the phone, lock the front door and make sure you won't be disturbed. Find a big throw or sheet to cover the bed - things may get messy!
Get a blindfold or silky scarf long enough to tie round each other's eyes.
You can have whichever foods you like, but the wider the range the better. Think about the texture and smell of the foods, as well as the taste.

Here are some suggestions:
exotic fruits
yoghurts
cheeses
anything from the deli counter
a range of crisps
different types of bread
sugary, syrupy, chocolate desserts

And don't forget to have some drinks to wash it all down - a choice of fruit waters, perhaps, or alcohol if you prefer.
Blindfold your partner and gently caress the chosen food across their lips. Can they guess what it is by the texture? Can they describe how it feels and smells?
Slowly and tantalisingly, let them have a very small taste. Can they guess what it is now? If not, they may need a bigger bite.

2007-07-10T09:31:00.000-07:00

Touching is an important part of any sensual relationship, but is all too often forgotten.
Before you start, it's important that you both agree this isn't a prelude to sex and genital touching is out of bounds. You may find you become aroused during the exercise, but this isn't the aim. Take it in turns to be the touched and the toucher.
You just need to lend your partner your body for 30 minutes: 15 minutes lying on your front, then 15 on your back. You don't need to say anything unless something's uncomfortable.
Explore your partner's body from head to toe, first the back then the front. Avoid the genital area.
Focus totally on your sensations of touch. Think about the different textures and temperatures of your partner's body. Think about how it feels to use hard and soft, long and short strokes. Use your fingertips, palms and the back of your hands. Remember - this isn't a massage. The point is to focus on the pleasure of touching your partner, not giving pleasure. You can do that another day.

2007-07-09T10:00:00.000-07:00

Sex therapy offers help for people with sexual problems. In the trade it's usually referred to as psychosexual therapy, or PST for short.
It's been around for over 40 years now, so it's not a newfangled trend.
The problems fit into three basic categories: can't get it up, can't get it in, can't be bothered. In fact, therapists tackle pretty much any sexual problem that isn't sorting itself out! It may be a problem you've had for ages or it might be something that's developed after a previously good sex life. You may know exactly what has caused your particular problem - or like many, you may be mystified.
Some sexual problems are purely physical. They could result from disability, illness or a side-effect of medication. Some are purely psychological, originating in negative childhood messages or sexual trauma. Or perhaps the problem stems from relationship difficulties.

2007-07-03T07:19:00.000-07:00

Sex and spontaneity
It's a myth that sex is better when it's spontaneous. That holiday you've been looking forward to for the past six months - would it have been more enjoyable without any planning? Not necessarily. In fact, on the contrary, it might have been a disaster. Although a surprise sex session can be fantastic, planning builds anticipation. And anticipation builds arousal.
If you have kids or you work long hours, you'll probably need to schedule in time for sex. This means you can make sure you feel your sexiest by planning what to wear and taking a relaxing bath or shower. You can also spend days teasing each other with what you've got planned for when the time comes.
Taking turns
Another myth is that sex should be entirely mutual at all times. Apparently, you should caress one another at exactly the same moment, fuelling passion in perfect synch. But that's a bit like patting your head and rubbing your stomach. Yes, it's possible, but it means you can't concentrate properly on either activity. How can you focus your attention fully on giving pleasure at the same time as luxuriating in the sensation of being touched? It's not possible. Someone will miss out.

2007-07-02T07:46:00.000-07:00

Sex in the early days
When you meet someone and fall in love, your whole life revolves around getting to know them better, particularly their body. After a while, however, you realise love won't pay the bills and you settle down to 'normal' life.
This is generally when sex becomes something you do at night in bed - preferably before you fall asleep. But, after a hard day's graft, sometimes there just isn't enough energy left.
Quality not quantity
At this stage, quality becomes more important than quantity. When you're having sex as often as you like, it doesn't really matter if you have the odd unsatisfactory encounter. But if you're only managing it once a week - if you're lucky - you need make the most of it. Which means making sure you're not hanging on to any unrealistic expectations.

2007-06-12T09:59:00.000-07:00

G-spot
For many women, it's a highly sensitive, highly erotic area that provides hours of pleasure. For others it's a knobbly bit that, when touched too much, creates an overwhelming sensation of needing a wee. Some women can't feel any sensation at all while others don't seem to have one at all.
There are a number of different theories about what the G-spot or area actually is. One view is that it is an area of prostatic tissue similar to the male prostate. The absence of the Y chromosome in the developing female fetus deposits the cells in a similar location and voila - the G-spot. Complete with a similar type of sensitivity to the male prostate.
Another expert agrees with the prostate theory but expands it to say that this is not the only reason for sensitivity. He points to the clitoris and the urethra as other sources of pleasure, both of which can be stimulated via the front wall of the vagina.

2007-06-08T10:59:00.000-07:00

Say what you'd like to try
Talking about what you like and dislike has several benefits. Not only can simply talking about sex add to your excitmement, but the more you talk, the more relaxed and confident you'll be with your partner.

Be honest, positive and demonstrative
If you're going to say what you'd like and ask what your partner wants, there are three important points to keep in mind.
Be positive. Don't tell your partner they're terrible in bed. Remember something they did that you really liked and say, "When you did that, I really..." They'll get the message.
Be honest. There's no point in faking it or saying you like something you don't, because that gives your partner no incentive and no guidance to do better.
Be demonstrative.

2007-05-28T11:28:00.000-07:00

In many couples, one or both partners feel that the other doesn't understand how to satisfy them sexually. And I know from my work at a sex and relationships counsellor that this can knock the confidence of both people.
The problem is that when it comes to sex we expect to be instant experts, with instinctive knowledge of what pleases us and a partner. But actually, sex is just like any other skill. If we want to learn how to drive a car or ride a bike, we have to start as beginners and take lessons. And with sex, to understand your own responses and your lover's, you have to learn and practice.
This is because everyone responds differently to sex and sexual arousal. Some like gentle touches, others prefer heavier, rougher contact. One person will be turned on by something another finds unpleasant or uninteresting. Unless you're psychic, the only way to get to know your partner's tastes, and for them to get to know yours, is by communicating.

2007-05-27T14:00:00.000-07:00

Casual sex
The term 'casual sex' implies there's no commitment to the other person. Although this doesn't necessarily mean there's no sense of responsibility or care, in a casual encounter you're more likely to focus on the here and now. You can enjoy the moment without much thought about what your partner thinks of you or what you think of them. Without the emotional complications of a relationship, you're free to concentrate on physical satisfaction.
Sex with a stranger - for many people, unfamiliarity is the key to casual sex. They find the mystery exciting and, if there's no chance of meeting again, inhibitions can be cast aside. It offers the chance take on a new identity and act out a secret fantasy with little fear of rejection.
Element of risk - danger is generally part of casual sex. There's a sense of being naughty, of tasting the forbidden fruit. Some people deliberately add to their sexual encounters by choosing public places or partners they feel should be off-limits.

2007-05-21T06:45:00.000-07:00

Fantasising about other people
Some people worry that fantasising about someone other than their partner is an act of betrayal, revealing either a desire to be unfaithful or that they are longer turned on by their partner alone.
In fact, this is very rarely the case. Evidence suggests that those who fantasise the most are in happy, loving, trusting relationships. It's in this kind of context that the mind explores places the body has no intention of visiting.
The benefits of fantasy
Sex generally starts in the brain. So an active imagination can mean you're ready for sex before anything physical has happened. Therefore, desire is heightened and arousal is much quicker.
Some people find an active fantasy life can add novelty to a long-standing sexual relationship. This can be particularly helpful if your partner is not as sexually adventurous as you are.
But conversely, if you find it embarrassing to experiment in bed, fantasy offers an opportunity to give your imagination free rein and to play out roles. It can be used as a practice arena where you can build confidence before embarking on something new.

2007-05-19T01:46:00.000-07:00

What are sexual fantasies?
Fantasies are daydreams. Imaginary visions. Whimsical speculations. Wishful thinking. Everybody fantasises at some level. If you've ever imagined what you'd do if you won the lottery, you've used fantasy.
Fantasy is a fundamental part of human nature. We see active imagination as healthy in children but something adults should grow out of. Most people never do, however. Even if we manage to suppress our imagination during the day, all those unconscious passions emerge while we're sleeping.

2007-05-01T08:32:00.000-07:00

About a quarter of couples experience a period of infertility lasting more than a year, and some women miscarry before they even know they're pregnant. The most common reasons for infertility include hormonal problems and blocked fallopian tubes in women, and sperm disorders in men.
Your doctor will want to know about your development as a teenager and your periods. He or she will ask when they started, how regular they are, whether you've ever been pregnant before or whether you've ever had a pelvic infection or sexually transmitted infection.
It's also important to mention any other illnesses you've had and any medication you may be taking. Your doctor will examine you, including internally, and send you for blood tests to check your blood count and hormone levels.

2007-04-26T07:28:00.000-07:00

Reasons for miscarriage
Miscarriage isn't fully understood and some miscarriages just happen without explanation other than nature 'taking a hand' and expelling an embryo that is less than perfect.
Other possibilities include:
Blighted ovum - when a fertilised egg doesn't develop as it should.
Hydatidiform mole - this isn't a real pregnancy, as there's no fertilised egg. Instead, the body responds with pregnancy hormones to the development of collection of fluid-filled sacs growing from tissue that would have become the placenta if the pregnancy had been successful. An operation may be needed to remove the mole, but hormonal treatment is also available.
Problems with the cervix - the cervix starts to open, and the uterus contracts, pushing the baby out too soon, often before the 20 weeks.
Ectopic pregnancy - the embryo is developing in one of the fallopian tubes.

2007-04-23T11:21:00.000-07:00

The most common time for something to go wrong with a pregnancy is in the first days and weeks after conception, when some abort.
It's thought that many early miscarriages go undetected. If your period arrives as normal you may never even suspect you were pregnant.
About one in six affirmed pregnancies miscarries, usually before 12 weeks. Most women who have one miscarriage go on to have a normal, healthy pregnancy next time.
If you miscarry at home, you'll need to see your doctor and may also have to go to hospital. In some situations, you may need an operation called a dilatation and curettage to be sure your uterus is clear.

2007-04-03T06:56:00.000-07:00

Stillbirth is the term used to describe when a baby dies, either in the metra or during labour, and is delivered on or after the 24th week of pregnancy. Although there's been a worrying grow in stillbirths since 2001, there's no one factor that accounts for this change, and health professionals have called for more research into the area.
The cause of many stillbirths is unclear, and while there's cumulative evidence of a strong link between stillbirth and poor growth in the metra, in 50 per cent of cases the reasons for death are unknown.
Where the cause of death is identified, the most common reason (15 per cent) is because of physical defects. Other possible causes include a birth trauma, for example the umbilical cord can become wrapped around a baby's neck, or there can be placental problems.
Stillbirths can occur unexpectedly in healthy pregnancies, but there are also several known risk factors, including:
multiple pregnancies
smoking during pregnancy
being over 35
pre-existing health problems, such as high blood pressure or diabetes

2007-04-02T09:22:00.000-07:00

What to wear
Baggy tunic tops, sweaters and man-size T-shirts - can be worn until the end of your pregnancy if you get them large enough.
Tracksuit bottoms - if the style is suitable, you can replace the elastic waistband with drawstring to make the most of the width.
Comfy leggings and cycle shorts - they won't stretch to infinity, though, so you may need to buy maternity versions eventually.
Stretchy and comfortable underwear - bring out the granny pants, or wear smaller pants under your bump.
Maternity bras - get measured at about seven months.
Trousers can be fastened under your bump in the later months.
Floaty dresses - those that flare out from under the bust. Make sure they're long, though, or you'll find the front hemline rises higher than the back.
Lace-up shoes - to allow for minor swelling due to fluid retention.

2007-04-01T07:04:00.000-07:00

Even before you get a proper 'bump' you may find your waist thickens, making it hard to fit into your tightest clothes.
You may be able to adapt your clothes for a while - leaving the top button undone on trousers might be enough, and you can hide the gap with a longer top.
Lots of today's maternity clothes can be worn after pregnancy, too, and some styles of normal clothes are well suited to covering growing bumps. You could also borrow some bigger items from friends or family.
It's difficult to predict how big you'll get; even previous pregnancies can only give a rough guide. This makes it hard to buy in advance of actual need. But however large you become, you'll certainly start needing something more 'roomy' from six months. And remember that clothes with the most 'space' will give you the most wear.

2007-03-21T11:58:00.000-07:00

Double trouble
Twins can be identical (from one fertilised egg that splits) or non-identical (from two separate eggs). Identical twins have to be the same sex, as they have the same genes. Non-identical twins can be the same sex or one of each.
Fertility treatments make twins more likely - maybe 25 per cent of in vitro fertilisation (IVF) conceptions result in twin births. Some other treatments stimulate ovulation, which increases the chance of more than one egg being released and fertilised.
The increase in multiple births due to fertility treatments has caused concern among doctors. Some feel the practice of replacing two embryos after IVF should stop.

2007-03-13T10:07:00.000-07:00

The effects of caffeine
Caffeine is a drug that acts as a stimulant to the heart and central nervous system, and is also known to increase blood pressure in the short term, although there is no conclusive evidence of long-term effects on blood pressure.
The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by highly sensitive people. In particular, people who are hypertensive (have habitual high blood pressure), are advised to avoid caffeinated drinks, while pregnant women are advised to limit their intake of caffeinated drinks to less than 300mg per day.
Coffee has been linked with a number of the risk factors for coronary heart disease, including increased blood pressure and high blood cholesterol levels. However, no relationship has been found between coffee drinkers and the likelihood of developing coronary heart disease.

2007-03-10T16:48:00.000-08:00

Exercises to enjoy
Activities such as brisk walking, swimming, and gentle toning and stretching classes are ideal during pregnancy.
Cycling is good exercise, too. As you get bigger, you'll find you have to get used to the changes in the distribution of your weight, and you may need to adjust your saddle and handle bars. In late pregnancy, it's safer to use an exercise bike, in case you fall.
If you were already attending an exercise class before your pregnancy, tell your instructor that you're pregnant. They'll be able to advise you on any parts of the class that are now unsuitable.
Water baby
Exercising in water is safe and enjoyable during pregnancy - and it's great for late pregnancy backache. The water supports your whole body, and you can be as energetic or relaxed as you want. Many public and private pools offer antenatal classes, often run by trained midwives or physiotherapists. Most classes begin with a sequence of gentle warm-up exercises, followed by stretches and a swim. Swimming several lengths gives you a good, safe workout.

2007-02-27T08:23:00.000-08:00

Folic acid
Folic acid, also called folate, is a B vitamin found in a number of foods. Folic acid has been shown to reduce the risk of neural tube defects in babies, when development of the spine or brain are incomplete. Such defects include spina bifida and anencephaly.
Because it is virtually impossible to get the recommended amount of folic acid from diet alone current advice is for all women who are pregnant or planning to become pregnant to take a 400 microgram folic acid supplement until the 12th week of pregnancy. You can continue taking it after this date, but talk to your health professional about dosage.
Foods that contain folic acid include:
dark green vegetables
cereals, especially wholegrains - some breads and cereal products are fortified with folic acid (read the packet's nutritional label)
oranges, grapefruit, bananas
beans and pulses
milk and yoghurt
yeast or malt extracts (as drinks or spreads)

2007-02-25T03:13:00.000-08:00

Will they teach me to breathe?
The classic image of an antenatal class is a group of women lying on the floor, learning to breathe in unison. The idea here is that you're supposed to use the same method as a way of coping with pain in labour.
In reality, while relaxation as a form of stress relief may be taught, rigid breathing methods are rarely seen these days. Instead, the best classes will encourage you to be fit and to know what your choices are in labour, including the different labour positions and the various methods of pain relief available, such as massage and water as well as drug options.

2007-02-24T10:22:00.000-08:00

Is caffeine harmful?
There's some research to show that high intakes of caffeine may be linked to miscarriage. The Food Standards Agency suggests pregnant women limit their intake of coffee to no more than four cups a day. Remember cola drinks also contain caffeine. Switch to non-caffeine alternatives where possible.
Drinking, smoking and other perils
The occasional glass of alcohol isn't considered harmful for your baby. Continuous, heavy drinking, however, can cause permanent brain and developmental damage in the foetus.
If you smoke, get help to give up. Smoking raises the carbon monoxide levels in your blood and reduces the amount of oxygen that gets to your baby, affecting his growth and making him vulnerable to infection. It also puts him at higher risk of stillbirth or being born early. After the birth there's an increased risk of sudden infant death syndrome (SIDS or cot death). Your partner should stop smoking too, and you should avoid smoky atmospheres.

2007-02-21T12:26:00.000-08:00

Breathe, it won't be long now
Topics covered in your antenatal classes may include:
what happens during labour and birth
coping with labour and information about pain relief
exercises to keep you fit during pregnancy and help during labour
preparing for life with a new baby
caring for a newborn, including feeding
your own health in pregnancy and after the birth
relaxation
emotions surrounding pregnancy, birth and the early postnatal period
'refresher' classes for those who've already had a baby.

Most parents attend at least some antenatal classes. You're entitled to time off work to do so. Some employers will ask to see a note from your midwife or doctor recommending you go and confirming your attendance.

2007-02-05T09:00:00.000-08:00

How to tell it's labour
Time your contractions. It's probably labour if your contractions last more than 40 seconds and you're having three every ten minutes.
You've had a 'show'. This is a loss of pink mucus from the plug that keeps the cervix closed. Labour can start any time after this, although it could be as long as a few days. Some women don't notice the show, so just because you haven't seen yours, it doesn't mean you aren't in labour.
Your waters have broken. This means the membranes holding the amniotic sac, which contains your baby and the amniotic fluid, have started to leak. It can happen suddenly, but is more likely to be a gradual trickle. Again, you may not notice your waters going at all. It's more likely to happen when you're already in established labour. There's a risk of infection if your waters break too soon before labour and the waters could bring the cord down as well, compressing your baby's oxygen supply (this is rare). Call the hospital if you're concerned.

2007-02-04T09:49:00.000-08:00

Labour begins when the uterus starts contracting regularly. These contractions then get stronger and more frequent.
Contractions allow your uterus to push the baby downwards and to pull the cervix upwards, allowing the exit to get bigger and bigger in preparation for your baby's head.
Most labours start off quite slowly and gently, and you may have several hours of wondering if this is actually 'it' or not.
Some women experience quite powerful Braxton Hicks 'practice' contractions. It's not uncommon to think this is real labour; some women even end up in hospital, only to be sent home because nothing's happening. Don't be embarrassed if this happens to you - maternity staff have seen it all before.
When the real thing does start, if you've had a normal pregnancy so far there's no need to make a mad dash for the hospital. You'll probably cope better with the contractions if you're free to walk around and choose your own distractions.

2007-01-26T10:47:00.000-08:00

Eating safely
Pregnancy can make you relatively 'immunosuppressed' which means minor infections can be more severe. To avoid such infections, follow these rules:
Cook meat thoroughly and wash all fruit and vegetables before eating, to avoid infection with toxoplasmosis, an organism that can affect your baby.
If you must change the cat litter tray or do any gardening, wear gloves as toxoplasmosis is also found in cat faeces. Keep cats away from food preparation areas.
Avoid mould-ripened soft cheeses such as brie or camembert, blue-veined cheeses such as stilton. All are associated with listeria, which can lead to premature birth and miscarriage. You should also avoid mould-ripened goats' and sheep's milk cheeses, such as chèvre, although hard cheese made from these, for example halloumi and feta, should be safe.
Avoid pâté, for the same reason.
Make sure all ready-made foods are piping hot throughout before eating, as they are also a listeria risk.
Drink only pasteurised or UHT milk, which has had harmful germs destroyed.
Only eat eggs if they're hard-boiled or scrambled, to avoid salmonella infection.
Don't eat liver and liver products while pregnant, as they contain high levels of vitamin A, which can be harmful to your baby.
Avoid peanuts and peanut products when pregnant or breastfeeding if you, the baby’s father, or the baby’s brother or sister, have a history of allergic diseases or conditions such as eczema, asthma and hayfever.

2007-01-24T08:54:00.000-08:00

Eggs, beans, pulses and lentils are also part of a healthy diet, but you don't have to eat these every day.
Research indicates that mothers who eat fish once a week are less likely to give birth prematurely. Oily fish eaten in pregnancy also helps with children's eyesight. However, when you’re pregnant have no more than two portions of oily fish a week. Oily fish includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout.
Avoid eating shark, swordfish and marlin and limit the amount of tuna to no more than two tuna steaks a week (weighing about 140g cooked or 170g raw) or four medium-size cans of tuna a week (with a drained weight of about 140g per can). This is because of the levels of mercury in these fish. At high levels, mercury can harm a baby's developing nervous system.
Keep up fluid levels, with regular glasses of water or diluted fruit or vegetable juices through the day. This will help keep you well-hydrated, which can prevent tiredness and headaches, and helps bladder and kidney health by ensuring regular visits to the loo.
Can I follow a vegetarian or vegan diet during pregnancy?
If you eat a well balanced diet, all of the nutrients you need for good health during your pregnancy are available in foods other than meat. If, however, your diet isn't well balance you may need extra vitamins. For example, B12, that can be found in some manufactured goods, such as soya products, or in supplements. A vitamin D supplement may also be required. Make sure you get enough iron in your diet as well. We've included a list of iron-rich foods, below.

2007-01-22T12:50:00.000-08:00

Keep it healthy
Some of the potential hazards outlined here only rarely lead to anything that could affect your baby.
Nevertheless, eating well can help you stay fit and in good condition for the birth, and maintain your energy levels. If you're the sort of person who only feels comfortable when following the 'rules', you can find them here.
Good food guide
Eat regularly, depending on your hunger, and choose from a range of foods to ensure you get all the necessary nutrients.
Your daily diet should include:
fresh fruit and vegetables, especially citrus fruits and dark green vegetables, which contain folic acid
carbohydrates such as bread, pasta, grains, potatoes and cereals
lean meat or fish, especially oily fish which has high levels of essential fatty acids - however, be aware that some types of fish should be avoided and others limited. See below for more information on this.
milk and other dairy produce such as yoghurt, fromage frais and cheese - choose lower fat options where possible

2007-01-11T08:02:00.000-08:00

Your first antenatal appointment will probably be your booking-in appointment, usually at about eight to 12 weeks. In some areas, this is done at home by a community midwife; in others, you'll be asked to visit the hospital. If you plan to have your baby at home, you'll almost certainly have this appointment at home or your local health centre.
You'll be asked a number of questions, about your health, your family history and any previous pregnancies. The aim is to get a good basic idea of your health and your pregnancy so far.
The midwife might take the opportunity to discuss issues such as diet, smoking and work; she may also ask about your thoughts on breast- or bottlefeeding and give you information on these. You don't have to make up your mind on this or on any other matter, but it's a good chance to ask questions and clear up anything you're worried about.
You may be asked to give a blood sample at this appointment. Depending on your local hospital's policy, you may also be weighed; this can be a useful guide to weight gain and fluid retention during pregnancy.

2007-01-08T06:05:00.000-08:00

The main aim of antenatal care is to monitor your health during pregnancy, as well as the health and development of your baby. It can help predict possible problems with your pregnancy or birth, so action can be taken to avoid or treat them.
In the CZ, the way antenatal appointments are scheduled is fairly standard, but some areas offer fewer appointments to mums who aren't expected to encounter any problems. You can use the appointments to ask any questions you may have and to share any concerns. If you need advice or investigations between appointments, call your antenatal clinic.
Hospitals where babies are born have antenatal clinics, but not every mum who books to give birth there will have all her antenatal care at that clinic. Other places where you might have your care include:
with your family doctor
with community midwives at a health centre
in your own home, where the midwife or doctor visits you
at another hospital, where there may be special facilities not on offer at your hospital
you may be offered 'share care', where the appointments are split between your doctor and your hospital
Unless there's a problem with your pregnancy, most of your antenatal care will probably take place away from the hospital. You might go to the hospital's antenatal clinic if your doctor or midwife suggests an appointment with an obstetrician; you may also be asked to go there for later antenatal appointments.

2007-01-04T07:48:00.000-08:00

Hospital bag
Include:
a front-opening nightie (easier for breastfeeding)
comfy clothes (such as a tracksuit and T-shirts)
sandals or easy-fitting footwear
knickers and maternity pads for heavy bleeding after birth
nursing bras (at least two, as you can get sweaty in hospital and if your milk comes early your bra may get wet)
towels (take one or two - your partner can bring in extras if you're required to stay longer)
toiletries and cosmetics
breast pads (to absorb leaks of colostrum and milk)
phone card/coins (you can't use mobile phones in hospital)
magazines and books
writing materials
personal music player/radio
biscuits and snacks
favourite breakfast cereal
favourite tea bags
fruit juice/mineral water
nightie and nappies for the baby
Remember, you'll need clothing for you and your baby to travel home in, although someone can bring that in once you've had your baby.

2007-01-02T09:37:00.000-08:00

Ideally, you should get your hospital bag ready with all your essentials about two weeks before your due date. If you're having a home birth, put all those things you think you'll need in one place.It can be useful to have two bags: one for labour and one for your hospital stay afterwards.
Labour bag
Include:
a clean T-shirt or front-opening nightie, dressing gown and slippers - plus bed socks if you have a tendency to get cold feet
drinks and snacks for you and whoever's going to be with you
a small facial sponge, for dabbing and sucking on
body oil, fine talcum powder or lotion for back rubs
music tapes/CDs and a battery-operated player
a hairband and brush, soap, towel and flannel, toothbrush and paste, other toiletries as desired
maternity pads (night-time sanitary pads will do) and knickers

2006-12-28T05:36:00.000-08:00

If your sleep is disturbed, talk to your midwife. She'll be able to suggest ways to prevent it, or at least help you cope better. A change of sleeping position may bring relief. Try lying on your side, with your lower leg bent at the knee to support your tummy. Sleeping with a pillow between your legs may also help.
Simple relaxation techniques can help you go to sleep. Concentrate on breathing gently and rhythmically, and contract and relax each part of your body one at a time. Exercise may also help you sleep better by improving circulation and easing stress.
Loose cotton nightclothes or sleeping in the nude can help avoid overheating. A relaxing bath before you turn in for the night may also prepare you for sleep.

2006-12-26T10:17:00.000-08:00

All mums-to-be know sleep will soon be a luxury, so it's important to make the most of it while you can.
Is sleep a thing of the past?
Sleep problems are very common during pregnancy, for all sorts of reasons.
In early and late pregnancy in particular, you may need to get up in the night to wee.
As you get bigger, finding a comfortable position to sleep can be difficult.
Your body's 'thermostat' can seem permanently set to 'over-hot'. You may find it too hot for bedcovers, but then wake up feeling cold.
Backache can keep you awake.
You may have 'restless legs syndrome'. This isn't uncommon and is exactly what it sounds like: jerking or twitching of the legs, particularly when lying down.
Leg cramps, which are a common complaint.
You may feel itchy.

2006-12-04T08:32:00.000-08:00

Scans and tests
As part of your antenatal care, you'll be offered a range of checks, tests and assessments to monitor you and your developing baby.
In the beginning
Your first antenatal check-up is likely to be the longest. It will take place between the eighth and 12th week of pregnancy, and you'll be examined by a doctor and a midwife. You may also be offered the chance to see your baby for the first time with an ultrasound scan.
If you're working, you're legally entitled to paid time off for your antenatal care. Here we tell you what the professionals are looking for, what the implications might be if a problem shows up and where and how you'll get the results.
How scans work
An ultrasound scan uses high-frequency soundwaves, which bounce off solid objects. This creates a screen image of your uterus and nearby organs, as well as your baby, his organs and the placenta.
Scans can be two-dimensional, three-dimensional (for better clarity, to allow easier diagnosis of anomalies such as a cleft palate) or four-dimensional (available privately).

2006-12-02T11:00:00.000-08:00

Baby carrier or sling - this allows you to carry your baby and keep your hands free, making activities such as using public transport easier.
Baby bath - your baby can use the big bath, share with you, or you could use a new washing-up bowl at the very beginning.
Toys - although not really necessary at first, they're nice for you and your baby to enjoy together.
Changing gear - you might want a changing mat or baby dresser with a changing top.

How to cut the cost
Buy second-hand baby gear. Look in your local paper, shop windows, charity shops. Family and friends may offer you hand-me-downs.
Keep in mind that some items are only guaranteed from new for a certain length of time, so there may be safety implications if they're second-hand.
Check equipment for stability and safety, and only buy car seats if they're clearly unused - if they've been involved in an accident you may not be able to tell, but their fixtures could be unsafe and the inside cracked.

2006-11-26T12:35:00.000-08:00

Didn't we do well?
There are lots of ways to save money when it comes to buying new equipment for your baby. For a start, you don't need to buy everything in one go. Items such as highchairs and even full-size cots can be left until later.
Babies need clothes to wear and nappies to keep them dry. They need somewhere warm and clean to sleep, plus some form of safe and flexible transport, and a source of food. If you meet these basic requirements, you'll cover all bases.

What your baby needs
Clothing - four or five full outfits should be enough to start with. Don't feel compelled to buy all new clothes: considering how long each item will fit your baby, your might want to consider hand-me-downs.
Nappies - you have a choice between disposable and reusable. If you choose the latter, you'll need at least 12 and perhaps even 24. Babies get through six to eight nappies a day in the early weeks.
Pram or pushchair - useful extras you may want to consider include: a raincover, cat net, shopping basket and tray attachment.
Car safety seat - many of these double as carriers.
Somewhere to sleep - a crib, cot or pram top, plus bedding (but not pillows, as they're not safe until your baby's one year old).
Feeding equipment - if you're bottlefeeding you'll need bottles, formula and sterilising equipment. If you're breastfeeding and plan to express milk, you'll need bottles and teats, and a breast pump if you're not doing it by hand.

2006-11-20T06:31:00.000-08:00

It should get better...
It's important to realise that 'morning sickness' can occur at any time of the day, although early morning is a common time. It's not unusual for a woman in early pregnancy to wake up feeling sick.
Feeling ill can start before you miss your first period, but it tends to get better over time and it's typical to feel much better after three months. Not everyone is so lucky, however: a very small number experience it throughout pregnancy.
It's believed that pregnancy hormones cause the sickness. These circulate in the body, affecting all your organs and preparing your body to sustain new life. One of the effects is nausea. While it's a nuisance, and at worst a severely uncomfortable condition that can lead to undernourishment and constant tiredness and weakness, there could be a good reason for it to happen.
Is Mother Nature intervening?
One theory is that your body's protecting the foetus from harmful substances. Women who suffer bad sickness, including vomiting, are less likely to miscarry, and the sickness generally stops when the growing baby's major organs have developed.
Another theory is that the body's 'starving' the mother, so more nutrients go into the development of the placenta, giving the baby a better chance of being well-nourished later on.

2006-11-11T05:05:00.000-08:00

When am I due?
The length of your pregnancy is dated from the first day of your last period, even though you actually conceive two weeks or so after this date (depending on the length of your cycle). Your baby is likely to be born two weeks either side of the due date.
Check your due date and what's happening within your body week by week with our Pregnancy calendar. All you need to know is the first day of your last period.
Most women see their family doctor to arrange antenatal care, but you can book directly with a community midwife if you prefer.
Does the doctor need to confirm my pregnancy?
Not usually. If you've had a positive home test, you just need to tell your doctor. They're unlikely to test you again, although if you're very unsure of your dates a 'dating' scan may be suggested. This is an ultrasound scan done in early pregnancy to find out the size of your uterus and the embryo, to help work out how pregnant you are. This scan is sometimes done internally. If you're healthy and not experiencing any problems, you may feel that the scan is unnecessary; an estimate of your dates can always be made later.

2006-11-06T11:13:00.000-08:00

Testing, testing...
So, you've done the fun bit. Now it's time to find out if you're having a baby.
Home pregnancy tests can be used two to three weeks after you think you may have conceived or on the first day of your missed period. Use one sooner than this and you may not get a reliable result.
The tests work by detecting the hormone human chorionic gonadotrophin (hCG) in your urine. A chemical in the plastic stick changes colour when it comes into contact with this hormone, so the usual way of testing is to wee on the end of the stick and watch for the result in the little window.
Pregnancy tests are very accurate as long as you use them properly. It's possible to have a 'false negative', when the test says you aren't pregnant when you are. If your period still doesn't arrive, repeat the test or check with your doctor.
It's also possible that a first pregnancy test will show a positive result, but a later one doesn't. Or the test may show a positive but then your period arrives. Your period may be heavier than you're used to, which may mean your pregnancy has been lost. This is a very early miscarriage, and is probably a way of protecting the body from hanging on to a damaged embryo. It doesn't mean you won't conceive again.
You can buy home pregnancy tests online, in the supermarket or at your local chemist.

2006-11-01T10:54:00.000-08:00

The best known sign of pregnancy is a missed period, but there are other symptoms that can let you know you're pregnant even before this time.
Many women don't suspect they're pregnant until their period doesn't arrive. But there are other symptoms to look out for:
sickness and/or feelings of nausea
a strange taste in your mouth, sometimes described as 'metallic'
breast tenderness, tingling and enlargement
stomach pains
tiredness
constipation
needing to wee more often
going off certain things, such as coffee and fatty foods
increased vaginal discharge
Some women experience very light bleeding (called 'spotting'). This can make you feel as though you haven't missed your period.

2006-10-24T08:21:00.000-07:00

Women
Quit smoking. Smoking in pregnancy raises the risk of miscarriage, stillbirth, preterm birth and low birth weight. It has effects into toddlerhood and childhood, too, mainly by increasing the risk of respiratory illness.
Cut back on your drinking. Heavy drinking is out, but there's evidence that moderate drinking can improve fertility, probably by inducing more sex.
Look at your weight. Not being overweight helps conception and makes pregnancy more comfortable. A carefully monitored weight-loss diet can be safe during pregnancy and is sometimes advised for women who are seriously overweight, but always check with your doctor. Being underweight can make you less fertile, while being overweight puts you at greater risk of complications such as high blood pressure and diabetes during pregnancy.
Take a folic acid supplement. Folic acid - sometimes called folate - is an important B vitamin that's been shown to prevent neural tube defects (NTD) such as spina bifida. It's recommended that you start taking a supplement before you start trying to conceive, as NTDs occur in early pregnancy. The recommended dose is 400 micrograms a day. Folic acid is also found in dark green vegetables, oranges, wholewheat breads and breakfast cereals.
Have sex... and often!
It may sound obvious, but regular sex increases your chance of getting pregnant. Work out your most fertile time and ensure you make love every day around those dates.
Women mostly ovulate once during each cycle, and the most likely time for conception is 14 days before your next menstrual period is due. Also check your vaginal discharge - it will have a gluey consistency when you're at your most fertile.

2006-10-19T12:12:00.000-07:00

Ready for pregnancy - Men
Give up smoking. Smoking can reduce fertility, and partners of men who smoke have a reduced chance of conceiving too. Fathers who smoke also affect the health of their babies, before and after the birth. The risk of respiratory problems and cot death increases, for example.
Ease off the booze. Heavy drinking may affect sperm quality and make a successful pregnancy less likely.
Keep stress to a minimum. It can cause hormonal changes in the body, which can lead to fertility problems.
Keep cool. Sperm is made at slightly below body temperature, so don't spend too long in warm baths and wear boxer shorts to improve circulation around the testicles.
Eat well. A healthy diet and regular exercise will reduce stress and increase your overall fitness, and they're good ways of showing support for your partner, too.

2006-10-17T09:43:00.000-07:00

No more than half of all pregnancies are planned - Mother Nature likes surprises! But if you're aiming to get pregnant soon, it's sensible to make some healthy changes to your lifestyle.

You can maximise your chances of having a healthy pregnancy and labour if you're fit and healthy to begin with.
If you're super-prepared, you and your partner can make these changes some time before you start trying for a baby. This way you'll ensure you've had enough time to get in a routine and have an effect on your health.
Bear in mind most couples don't conceive straight away; it's also normal for a few months to go by with no sign of pregnancy.

You may feel you're ready to start trying for a baby immediately. Exceptions to this might be:
if you need genetic counselling and the time to think about your discussions
if either you or your partner are on long-term medication and need advice on its effect pregnancy or conception (this might be the case for a woman if she has diabetes or epilepsy)

2006-10-15T08:09:00.000-07:00

Postnatal fitness
The first exercises
When you leave hospital you'll be given a sheet of exercises to do, including ankle circling, pelvic floor exercises, pelvic tilt and modified abdominal exercises. Make sure you start these as soon as you can.
Get active
The sooner you get moving the better. Not only will you get back in shape quicker, but exercise can help banish the baby blues and beat postnatal depression.
Start with ten minutes' activity a day - try a short walk around the block, a dance with your baby or a snippet from a specially designed exercise video (most of which are broken into ten-minute chunks).
After six weeks
After you've been given the all-clear at your six-week check, you can start regular structured exercise - even if you've never exercised before. If you're still bleeding, though, take it easy and don't start swimming until it has stopped completely.

2006-10-08T11:37:00.000-07:00

Keep it safe
Should I see a doctor first?
If you're perfectly healthy, it's up to you. If there's anything you're worried about - perhaps you have a specific condition or want to check about the particular activity you're interested in - then do. Don't worry about bothering them; they'll be delighted to see someone who's trying to improve their fitness.
What if I feel unwell, sore or exhausted?
Stop exercising if you feel unwell or if anything causes you pain. Talk to the instructor and see your doctor. Remember not to do heavy exercise after a big meal.
If you haven't done much exercise before, you may feel a bit sore and tired when you start. Listen to your body. Avoid sudden or jerky movements, and if it seems more than natural stiffness, ask for advice. It almost goes without saying that if you have an infection or illness, even if it's just a cold, take it easy until you've recovered.

2006-10-03T08:52:00.000-07:00

Football - or soccer - is a multiple sprint sport requiring players to spend some of their time sprinting, and other times running fast or slowly, walking or even standing still.
Varying degrees of fitness are required, depending on the player's position in the team, the amount of time spent on the field and the level at which the game is played. A full 90-minute match, for example, demands high levels of aerobic fitness.
The intermittent nature of the game means that energy demands are sometimes extremely high and sometimes fairly low; however, studies have shown that at professional levels the average work rate (based on percentage of maximum oxygen uptake) of midfield players and strikers is similar to that of a good marathon runner.
This means football players must have a good aerobic endurance base if they are to last the full game without becoming excessively tired. Because the game involves acceleration and deceleration, changes in direction, angled runs and running backwards - all unorthodox methods of running - there's also an increased energy cost of the exercise.

2006-10-01T12:58:00.001-07:00

T'ai chi
As both a healing and fighting art, t'ai chi emphasises the mind/body connection. It focuses on developing the ability to centre oneself and therefore not be easily distracted or confused.
Practitioners believe the mind is the most important single factor in being able to achieve excellence in all areas of life, including health. They work on the ability to centre the mind, keeping it interested and involved in what's happening here and now. From this state of attention comes the possibility to change, correct and heal oneself.
The physical side of t'ai chi is a series of coordinated moves, flowing together to become one continuous movement. It increases the body's range of movement, aids relaxation, reduces stress and assists with good balance and posture. The exercises are coordinated with breathing techniques to encourage the body's energy flow through the meridians in the body.

2006-10-01T12:58:00.000-07:00

The most common type practised in the West is hatha yoga, a combination of asanas (physical exercises and postures), pranayama (breathing techniques) and meditation. It is said to provide a balanced and wholesome approach to achieving perfect physical and mental health, happiness and tranquillity.
Eastern yogis (yoga practitioners) believe asanas are simply stepping stones to higher paths. They also believe that working on the body alone is a waste of time as the body is mortal whereas the soul is immortal. Hatha yoga is, in fact, a single step in the eight step path of Asthanga yoga.
Getting started
Many people learn yoga by attending classes, although videos and books are also popular. As with all exercises, technique is very important and for this reason it's advisable for beginners to seek out a reputable teacher.
Is it for you?
Yoga can be practised by anyone at any age. It develops flexibility and muscular endurance and, like many martial arts, incorporates techniques to relieve stress and bring the mind and body into harmony.

2006-09-21T13:03:00.000-07:00

Yoga
Yoga, which originated in India more than 5,000 years ago, is a Hindu system of philosophy that encompasses the body, mind and spirit. Its aim is ultimate physical health and happiness, together with mental peace and tranquillity.
Types of yoga
Yoga is a Sanskrit word for 'union', describing the experience of oneness or union with your inner being (self).

The yoga paths can be broadly classified into:
Bhakti yoga - Path of Devotion
Karma yoga - Path of Selfless Action
Jnana yoga - Path of Transcendental Knowledge
Asthanga yoga - Path of Patanjali (eight-step path)

2006-09-20T09:59:00.000-07:00

Dance
Square dancing is a form of American folk dance performed to traditional string band music and the prompting of a caller, and may be set up on regular occasions by social clubs. Tea dances are social occasions where people meet to have afternoon tea and also to ballroom dance. Evening celebrations (dinner dances and balls) include the opportunity to either ballroom dance or disco dance.
Other dance forms such as tap, jazz, flamenco, ballet, belly, disco or modern dancing bridge the gap between social dancing and competitive dancing. To get started, simply choose a style you enjoy or would like to try - and join an appropriate class.
Many people think they can't dance because they have poor coordination, but anyone can dance - if not always elegantly. The main purpose is to enjoy moving to music, so dancing is suitable for peoples of all ages, shapes and sizes. As with most activities, it's a matter of starting gently and building up to the right level of activity.

Clothing and equipment
Some dance forms have specific clothing requirements in order to participate in public. For example, if you want to be a morris dancer you'll need ribbons and bells! For most dance forms, though, comfortable clothing is all that's required.

2006-09-16T12:13:00.000-07:00

Types of dance
There are many forms of dance, from ballroom to barn and from disco to morris. Among the most popular in terms of participation are the folk-type dances, including line and square dancing.
These are so popular because they are often made up of repetitive, easy-to-learn steps. In many societies, folk dances are an integral part of community life and are linked to specific occasions such as holidays, festivals and religious celebrations. However, while most once had ritual purposes, today they mostly provide recreation, self-expression and competition.

Benefits
Dancing is largely an aerobic activity that improves the condition of the heart and lungs, as well as tests your balance. To dance for any length of time also requires muscular endurance and motor fitness.
For 10st 7lb person, ballroom dancing uses about 3.5 calories per minute. So, 45 minutes would use around 157 calories - or about half a chocolate bar.

2006-09-12T12:06:00.000-07:00

Activities
Dance. Belly dancing, line dancing, tea dances and creative dance are all popular and are good for suppleness and mobility.
Yoga. There are different types of yoga, some more strenuous than others. Hatha yoga is good for those who aren't too supple to start with.
T'ai chi and other martial arts. T'ai chi is peaceful and mentally relaxing, and also has many health and fitness benefits. It's suitable for all fitness levels. Other martial arts - such as tae kwon do, tukido, karate and aikido - are more demanding, but if you're in good health and have basic fitness, give them a go - they're not just for youngsters.
Bowling. Ten-pin, green, petanque, indoors or outdoors - bowling may look gentle but it's active. Petanque, the French game sometimes called boules, is increasingly popular, with leagues forming all over the country.
Gym sessions. Local authority gyms will give you help and advice. They're not too expensive and some may design a fitness programme for you to follow. Some may also have set times for older clients if you feel out of place with the 20-year-olds. Private health clubs are available too, although these will be more expensive.
Group sports, such as football and cricket, are great for making friends. If you want something more demanding than a kick-about, look for veterans' leagues in your area.
Fitness classes. Some fitness centres have wheelchair keep-fit classes and classes tailored to other specific needs.
Golf. It can be expensive to buy clubs and a private club membership isn't cheap, so try the council-run course first.

2006-08-28T10:14:00.000-07:00

It's never too late
It's tempting to think of excuses to do nothing - whatever age you are. But it doesn't matter if you've had an active life up to now or if you've always put exercise on the back burner; it's really never too late to get started.
Male or female, single or with a partner, with or without the grandchildren - you can do it. The things you'll get out of it can be obvious, such as improved health, but there are things you might not have thought of too. Mentally tick off all the things in the list below that would be positive for you - then start planning.
The health rewards
More energy. It's odd, but exercise actually makes you feel more energetic. Sitting around not doing much, on the other hand, makes you feel sluggish and unable to do anything.
Improved sleep. The other side of this is that your body and mind feel as though they've done something and are ready for rest at night.
Stable weight. Regular exercise helps to offset the slowing down of your metabolism as you get older, keeping you at a healthy weight.
Protection against heart disease. Not smoking, sensible eating and taking regular exercise put you in line for a healthy later life.
Improved circulation. Exercise can also lower blood pressure and help with other conditions, even clinical depression.
Delayed ageing. Keeping active strengthens your muscles, joints and bones as well as helping with mobility and balance. This is more important the older you get, as it helps to prevent falls, which are among the most common reasons older people have to go into hospital.

2006-08-24T23:58:00.000-07:00

Vitamins and minerals are of great interest to the sports world, due to the belief that they will enhance health and improve physical performance. Sure, an adequate supply of vitamins and minerals is necessary for good health - but does exercise increase our requirement? The simple answer - not really!
Do I need extra?
Providing you are eating a healthy balanced diet that's not only adequate in energy but also includes a wide variety of foods, you should have no problem getting all the vitamins and minerals you need.
Furthermore, if you're exercising and not dieting, you'll need to eat more food to meet the increased energy demand. More food - providing it's a varied mixture - means you'll also be getting more vitamins and minerals. Even athletes, providing their diet is adequate in terms of both quantity and quality, do not need extra vitamins and minerals.

2006-08-18T00:24:00.000-07:00

Energy fuels
Carbohydrate, fat and protein are the three main energy fuels for exercise. Each of these nutrients is found in differing amounts in foods, and are broken down in the body to provide a certain quantity of energy - measured as kilocalories (kcal) per gram (g):
carbohydrate - 3.75kcal/g
protein - 4kcal/g
fat - 9kcal/g
This means 1g of fat releases more than twice as much energy as 1g of carbohydrate or protein - but this doesn't mean it's the best energy fuel for exercise. The preferred energy fuel for the muscles is glucose, especially as exercise intensity increases.
Glucose is formed from the breakdown of carbohydrates (sugars and starches) in your diet, and is stored as glycogen in the muscles and liver. However, the body can only store a limited amount at a time - a person weighing 70kg (11 stone) will store around 450g, or 1,700 kcal, of glycogen. If you want to keep training efficiently, you need to keep your glycogen stores topped up.

Anaerobic activities only use glucose, whereas aerobic activities use all three fuels - although protein is used to a lesser extent than glucose and fat.
During low-intensity exercise, you use a greater proportion of fat, a smaller proportion of glucose and fewer calories. As you increase the intensity, your body will gradually use less fat, more glucose and more calories - so most of the fuel during moderate and high-intensity exercise will come from glucose.
If you continue to exercise aerobically for a longer period, your body will gradually use more fat and less glucose in an attempt to conserve the limited glucose stores. The fitter you are, the more efficiently your muscles use fat and the longer you can work out.
It's that simple: the longer you work out, the more frequently you train, the more calories you use. But remember, one step at a time - after all, Rome wasn't built in a day!

2006-08-16T12:26:00.000-07:00

Energy systems
Three systems in the body create ATP energy. These work simultaneously, but the contribution from each depends on the type of exercise, its intensity and duration.
ATP-CP
The sprint system - this provides enough energy for a five- to six-second sprint and doesn't require oxygen (anaerobic). CP (creatine phosphate) is another high-energy molecule where the phosphate can be broken off very quickly, releasing energy; it's used to convert ADP back to ATP. Muscles don't have large stores of CP, so it's used up fast. This is why some athletes use creatine supplements to maximise their muscle stores. ¨
Anaerobic
The high power system - this provides energy for a 90-second power burst. This system is the fast anaerobic (without oxygen) breakdown of glucose for energy, but only provides two molecules of ATP along with a waste product called lactic acid - too much of this causes muscle fatigue.
Aerobic
The endurance system - how long you can keep going depends on how fit you are! This system is the slow aerobic (with oxygen) breakdown of glucose for energy - so keep breathing in that oxygen. It provides a massive 38 molecules of ATP - that's nearly 20 times more than the anaerobic system. The aerobic system can also use fat to produce ATP energy. Endurance training can make the muscles use fat more efficiently - a good reason to improve your endurance fitness.

2006-08-06T11:21:00.000-07:00

Time-management tips
4. Find ways of working, caring for others or studying smarter rather then harder. For example, use your computer skills to save time on a range of mundane activities, then use the free time you've created to be physically active.
5. If you're in employment, make sure you take all your holiday entitlement. Consider taking active holidays such as a cycle tour or trekking trip.
6. If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such as milk or a newspaper.
7. As an experiment, don't wear a watch for a weekend to see if being released from this 'jailer' liberates you to do more physical activity.

2006-08-01T09:31:00.000-07:00

Time-management tips
Here are some ideas on how you can get more active more often.
1. Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements. You can extend this idea by actually making a real appointment with a friend, colleague or relative to exercise together. Alternatively, if you use your computer on a daily basis, set up a reminder message to take a walk or go for a swim.
2. Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car. By having some clothes handy you can exercise whenever you get an unexpected free 15 minutes or a sudden burst of enthusiasm.
3. Practise saying no to people who ask you to do things that aren't your responsibility, or don't even need doing, yet take up valuable time. Protect your free time so you can use it for sport, exercise or physical activity.

2006-07-31T11:44:00.000-07:00

The early bird
The most obvious way to find more time in your day is to get up earlier. If you normally set the alarm clock for 7.30am, set it for 7am instead and use the extra half hour to go for a walk or take part in some other form of physical activity you enjoy.
Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase you activity patterns. You might want to look for a gym that's open 24 hours, or buy some home exercise equipment so you can work out while watching the television or listening to the radio.
However, it's important that you listen to your body. Our natural 24-hour biological cycle (circadian rhythms) means we experience exercise differently at different times of the day. Most of us know whether we're a 'morning person' or not.
If you find it hard to get up in the morning, don't try to exercise then as it will be difficult to stick to your new routine and won't enjoy what you're doing. It's important to exercise when you feel at your best for physical activity. Experiment to find a time that suits you.

2006-07-28T05:08:00.000-07:00

Life's priorities
All of us have priorities that form the 'have-to-do' list in our lives. These priorities might include caring for someone, attending school or college, finding a job or going to work. Sometimes these become more than just priorities and take up all our time, leaving little space for leisure and recreation.
However, there's a well established and growing scientific theory that shows physical activity is an essential part of a balanced and healthy lifestyle. Consider that:
Physical inactivity is an independent risk factor for coronary heart disease. In other words, if you don't exercise, you dramatically increase your risk of dying from a heart attack.
Being physically active has been shown to be positively associated with good mental health. It can help in the management of conditions such as depression and anxiety.
Exercise has also been shown to have a positive effect on a range of medical conditions including hypertension, diabetes and lower back pain.
To achieve these health benefits, it's recommended that people take 30 minutes' moderate physical activity (for example, brisk walking), five days a week. That's 1.5 per cent of the total time in a seven-day week - and for a priority such as improving your health, that represents an excellent investment of time and effort.

2006-07-23T07:13:00.000-07:00

If you're a student
As well as studying vocational and academic courses, students learn about and experiment with new lifestyles. Get into good habits by trying out the following:
Go for walks with friends to talk about your studies. Brainstorming about an essay as you walk around the campus can be a productive use of your time.
Spend some time in the learning resource centre reading about sport, exercise and health. The more you know, the more choices you have about how to be physically active.
Most colleges run sport and exercise programmes that students can take part in. Find out which activities are on offer, and try those you think you might enjoy. Be adventurous and pick something you've not tried before.
If you're based at home
If you find you spend most of your day in the house, try these tips to stay active and healthy:
Plan your week so you have to walk to the shops frequently. By going often you'll only have to carry light bags of shopping back.
Look at ways in which you can be more active in and around your home. Use the stairs to exercise, work on the garden or install some gym equipment, for example. Even hiding the remote control for the TV can help.
Look for community-based activity programmes in your local area. These don't have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time.

2006-07-19T01:39:00.000-07:00

If you look after children
Having children can change everything about your lifestyle. Some parents find their activity levels drop and their weight increases as going to the gym or playing sport becomes more difficult. Here are some positive steps you can take:
Exercise with your child. Take them to the local swimming pool or play in the garden or local park.
Find out which local sports and leisure centres have crèche facilities, so you can exercise while your children are being looked after.
Walk your child to school. Not only will this help you to be active, it will also help your child develop an early pattern of physical activity that might stay with them into adulthood.
Find out if there are activities available at your child's school for the local community. Many schools use their facilities for sports and exercise classes in the evenings and at weekends.