Issue Date: June 1, 2003
Eat right, sleep well, play hard
Hey, men! You want to look great, too. But are you giving it your best effort? We think you can do better. Pay attention to the panel of experts we assembled to consider guys' specific needs.
By Dennis McCafferty
Because USA WEEKEND Magazine's panel of experts had so much to say about how America's most beautiful woman could make herself even more attractive (see "Beauty Is as Beauty Does," page 6), we thought it was important for men to get advice suited to their particular needs, too. So we assembled a team of authorities plucked from the pages of "Men's Health" magazine, the premier resource for men.
Nutrition
EXPERT: Kristine Clark, Ph.D., director of sports nutrition at the Center for Sports Medicine at Penn State University
"Men are more likely than women to get what's called 'android obesity.' In non-scientific terms, that's the keg around your tummy, guys. Men often have trouble getting fruits and vegetables into their diet, as well as fiber. They need more vitamins C and A. Vitamin C is the main nutrient that forms collagen, the 'cement' within a cell that makes repairs when skin is damaged. It plays a big role in the health of teeth, gums, eyes and hair. Vitamin A protects skin cells from free radicals, those scavengers always looking to sabotage cell membranes, resulting in premature aging.
"I don't advise guys to give up everything; enjoying what you eat is the key to eating well. They can incorporate sound habits and still like what they eat. There's nothing wrong with a grilled chicken or turkey sandwich. I'd go for it on whole wheat, but white bread is fine. Get it with tomato and dark green lettuce. A side of coleslaw is great. Kidney beans have lots of fiber, so turkey or chicken chili is good, too."
Fitness
EXPERT: David Pearson, Ph.D., director of the Strength Research Laboratory at Ball State University
"Men are in a great position here, because -- even though we see plenty of women pumping iron these days -- men are more likely to work out with heavy weights. This amounts to more than having big guns or a chiseled chest; it leads to a more youthful appearance. Weight lifting will tighten your neck and facial muscles, keeping the skin there from getting loose and droopy. Whether you do seated leg extensions, bench presses, shoulder presses or arm curls, you'll build up needed collagen. If you lay off, however, and the collagen is lacking, your muscles will become less elastic, and you'll lose that fit, toned look in your face and neck."
Stress
EXPERT: David Posen, M.D., author of "The Little Book of Stress Relief", due this fall from Key Porter Books
"Men get stressed by threats to their achievement or success. This can happen because of a career setback or anxiety over not being a good provider. Men are not very good at handling stress; they tend to hide it from others and themselves. Not acknowledging it means they're not dealing with it. Or they may acknowledge their stress but avoid it with coping strategies that are sometimes good -- sports, exercise -- and sometimes not -- drinking, smoking or vegetating in front of the TV with a big bag of chips.
"Men practice 'fight or flight'; they can become combative and lash out, or they can isolate themselves. Stress affects their physical appearance; they look haggard, harried, tense and unfriendly.
"The most important step for men is to acknowledge their stress and recognize they're not weak because of it. Find out where it's coming from. And take a cue from women: Find someone to help you talk it out, let you vent. Look for collaborative approaches rather than duking out the problem by yourself."
Sleep
EXPERT: James Maas, Ph.D., author of "Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance" (HarperCollins, $13 in paperback)
"The good news for men is that they suffer from insomnia less frequently than women. The bad news: Most men still report at least some effects of insomnia. Men also are more prone to snoring and sleep apnea, which often lead to being and looking exhausted the next day. That isn't very attractive, is it?
"Sleep apnea also can lead to heart attacks and strokes. Overweight people tend to have it more; I advise heavy men to talk to their doctor, fitness trainer and/or nutritionist about losing extra pounds.
"Alcohol contributes as well; if you drink, do so in moderation. There's a macho thing with men when it comes to sleep: They work long hours, go to the bar with their pals, watch "Letterman" and get by on a few hours' sleep. That's dangerous. One drink on five hours' sleep is as debilitating as six drinks on eight hours' sleep, research from Henry Ford Hospital in Detroit shows. And certain men's 24/7 lifestyle -- watching sports incessantly, playing video games, staying online until the wee hours -- has turned them into walking zombies.
"Men should adopt a schedule that keeps them energized. Eat dinner at least three hours before bedtime, and skip alcohol during those hours. No caffeine after 2 p.m.; a cup of coffee even at 4 p.m. will linger in the bloodstream well past bedtime. And don't smoke; nicotine disrupts sleep. As for exercise, the best time for a cardiovascular workout is between 5 and 7 p.m., well before most people's three-hour window before bedtime. It'll raise the body temperature, enhancing the chances of a deep sleep."
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