Men Today 2013 by The Herald Sun

JUNE 16, 2013

SPECIAL SUPPLEMENT TO

Reconsidering Your Career Things to consider before changing careers

DADS Diets for Dads

Dieting advice all men can heed

Men and Pregnancy

How men can pitch in during pregnancy

Get Just The Right Light Without Missing Any of The Game Action With Remote Control Shades!

Visit Sew Fine ll today to experience the full line of Hunter Douglas window coverings, including the Alustra® Collection. Our Hunter Douglas Gallery showcases shades with all the manual lift systems and the Platinum™ Technology motorized lift system. Make your selections with confidence with the Right Choice Promise™.

CUSTOM WINDOW TREATMENTS & INTERIORS

5850 Fayetteville Road, Suite 104 • Durham • M-F 9-5 Sat. 10-2 919-806-3638 • www.sewfine2.com

Pack and Store?

DONATE instead! Problem Solved.

Sunday, June 16, 2013 • The Herald-Sun

FEATURES:

3 Things to consider before changing careers 4 Stay fit without visiting the gym 5 How men can cope with stress 6 Men can put their best faces forward, too 9 How men can make more time for family 10 Quick and safe ways to build muscle 11 Timeless men’s hairstyles create a classic look 12 Advice for aging athletes 12 GERD treatments may carry side effects

S e r vi n g D urha m a nd O ra n g e C ou ntie s

5501 Durham-Chapel Hill Blvd (just off I-40 at the 15-501 exit) M–Sat: 10–6 | 919.403.8668 | www.restoredurhamorange.org

Beer boasts some surprising health benefits

Dieting advice all men can heed

13 Healthy foods for men looking to get in shape 13 Symptoms of an enlarged prostate

DONATIONS ACCEPTED MON – SAT, 10 a.m. – 6 p.m. Need help with larger items? FREE PICKUP SERVICE: 919-354-0892

14 Four healthy hobbies for men 14 Best of the best guy movies

How men can pitch in during pregnancy

THE NAME NEWSPAPER

The Herald-Sun • Sunday, June 16, 2013

Things to consider before changing careers T

he days when men and women would work for the same company for decades are largely a thing of the past. Though some professionals still remain loyal to a single firm for the duration of their careers, such instances are now the aberration as opposed to the norm. Switching firms or careers has certainly become more acceptable over the years, but that does not necessarily mean everyone who switches jobs is doing it for the right reason. Many people have switched jobs only to realize the grass is not greener on the other side. Others have switched jobs amidst economic uncertainty only to be laid off shortly after making the move. While the opportunity for a fresh start is nothing to scoff at, professionals looking to change careers should consider a host of factors before deciding to do so. MOTIVATION Before changing careers, it’s best to sit down and honestly assess what is motiving your potential move. If you harbor a strong desire to pursue a passion and make it your career, then changing careers is prob-

ably something you must do. But changing careers because you feel if you are slighted by a current employer or you feel like changing for the sake of change, then you might want to reconsider. If you’re considering a change because of an issue with your present employer, try working out the issue before pursuing a career change. you might find the issue is a byproduct of miscommunication and not something to change careers over. If you want to change careers because you feel like you need a change, keep in mind how difficult the job market is and how vulnerable you might be if your next move does not pan out. Give your motivation some serious thought before making any career changes, and you’re less likely to regret your decision. EXPERIENCE Pursuing a new career in a different field can be exciting, but if you lack experience in that field then you could be making a mistake. While the economy has rebounded in 2013, the job market is still highly competitive and less than ideal for inexperienced work-

ers. While you will need to start somewhere if you ever hope to transition to a new career, consider doing so on a part-time or volunteer basis and keep your current job. This gives you a chance to get your feet wet and pad your resume, and you will still have the safety net of a full-time career. QUALITy OF LIFE Quality of life is too often overlooked when professionals are considering a career change. Though the opportunity to make more money is enticing, money should not dictate your decision. A new job with a higher salary might require you to be on the road more often than your current career, negatively impacting your quality of life, especially if you have a family. Longer hours at the office may also take away from family or personal time, which can affect your quality of life as well. Before changing careers, think of the potential impact such a change may have on you and if you’re willing to live with that impact. RELOCATION Better jobs might be available in a different job market, but there are disadvantages to relocating. Many established professionals already have a network of friends, family and fellow professionals, and abandoning that network for a new life in another city can be extremely difficult. Single workers might adjust more easily to a relocation, but parents must consider the potential impact a relocation will have on their families. Even single professionals might find moving to a new city where they have no established social circle is far more difficult than they imagined. Such a move can cause feelings of loneliness and isolation. Unemployed professionals may feel that’s a risk worth taking, but those who already have a job should determine if a relocation is really something they are ready to try.

Sunday, June 16, 2013 • The Herald-Sun

STAY FIT without visiting the gym

Many people equate being in good physical shape with spending hours lifting weights or working out on the elliptical trainer at their neighborhood gym. For those who dread the gym as much as the dentist’s office, research from Oregon State University might put a smile on your face.

in blood pressure, cholesterol levels, glucose levels, and waist circumference were comparable between the two participant groups. The only variable that favored the structured exercise group was body mass index, or BMI. Those who did traditional exercises had a lower BMI. What the research indicates is that the recommended 30 minutes of exercise per day does not have to be done all at once or in a traditional setting. An active lifestyle that enables a person to get 30 minutes of activity in one- or two-minute increments is just as effective. And this method of exercise has more staying power. That’s because researchers found those who got their exercise in small increments were more likely to meet the 30-minutes-per-day guideline (43 percent) than those hitting the gym (10 percent). That might be because many people perceive exercise as a chore. But that stigma disappears when exercise is incorporated into daily activity throughout the day. In order to incorporate more activity in a day without doing a structured workout, consider these easy tips. • Take the stairs instead of an elevator or escalator. • Walk into a restaurant to order take-out food instead of going through the drivethrough or having it delivered.

Tossing a ball around with your child for a little while can help you remain active during the day.

lthough gym workouts provide a measurable benefit for people looking to shed pounds and sculpt their bodies, everyday activities can be just as beneficial. Researchers looked at a federal survey of more than 6,000 American adults to gauge physical activity levels. Participants wore accelerometers 10 hours per day to track movement and physical activity during the day. Some participants did traditional gym workouts while others just remained active during their normal activities, such as chores and running errands. After four days, the results showed that small bursts of activity, such as errands or chores, were just as beneficial as longer sessions of gym-based exercise. Brad Cardinal, Ph.D., one of the study’s co-authors, explains that people can benefit from an active lifestyle just as much as they would from structured exercise, such as an hour at the gym, going for a run or following a workout video. Cardinal found benefits

• Park in a distant corner of a parking lot to force yourself to walk further. • Take frequent breaks at work and visit the water cooler. • Manually rake leaves, trim shrubs and plant flowers instead of relying on power tools. • Play a game of catch or tag with the kids. • Do arm circles or leg lifts while waiting for food to heat up in the microwave. • Thoroughly vacuum the entire house and burn a few hundred calories in the process. • Put a small cycling pedal set under your desk and travel a few miles all the while getting work done. There are a number of ways to remain active during the day and reap the same benefits you might get from a structured workout.

The Herald-Sun • Sunday, June 16, 2013

How men S can cope with stress

tress is a significant part of many people’s lives. Men and women experience stress for a variety of reasons, but the rigors of managing a career and a family are something many men and women point to as their biggest causes of stress. Though both men and women suffer from stress, how they respond to stress is vastly different. According to a report from the American Psychological Association titled “Stress in America,” only 52 percent of men say it is very important to manage stress. That pales in comparison to the 68 percent of women who recognize the importance of managing stress. In addition, the APA notes that roughly 25 percent of women recognize they are not doing enough to manage stress, while just 17 percent of men feel the same way. Such statistics are important, as men who underestimate stress could be unaware that stress increases their risk for depression, anxiety and cardiovascular disease. Recognizing a problem with stress is a great first step toward reducing it and improving your long-term health. There are many ways men can reduce stress, but the APA again notes that men are far less likely than women to employ strategies to reduce stress. Fifty-one percent of women, for example, admit to reading as a means of relieving stress, while only 31 percent of men say they read to relieve stress. Men who want to buck these trends can take several steps to cope with and ultimately reduce their stress. FIND THE CAUSE OF YOUR STRESS

A healthy activity like jogging is one way men can effectively cope with excessive stress.

Recognizing the things that trigger your stress can help you avoid them or at least be more prepared for them going forward. Workplace stress is considerable for many people, and a 2012 study published in the medical journal Cardiology & Vascular Medicine found that people with job strain at work, which the authors defined as high demand on the individual and little to no freedom to make their own decisions as to how and when to do the work, had a 23 percent greater risk of heart attack. If work is the primary cause of your stress and you don’t address it, the impact on your health could be dire.

When you find yourself stressing out, take a moment to write down the things that might have triggered the stressful episode. It might be a particular task at work or driving in heavy traffic. Once you have identified the things that trigger your stress you can work to avoid them as best as possible or you will be able to see them coming and might be able to respond more calmly. FIND A HEALTHY RESPONSE TO STRESS How you respond to stress is essential to reducing it. As previously noted, many men do not even recognize the importance of managing stress, and those men might be more inclined to respond to stress in negative, unhealthy ways, such as by smoking or drinking. Such responses will only exacerbate the problem. Finding a healthy response to stress is essential. Some research has suggested that exercise enhances the body’s ability to deal with stress and provides the body with somewhat of a trial run at responding to stress. When the body is exercising, several of its physiological systems must communicate with one another, and those same systems must work together once again when the body is responding to stress. So exercise may not only relieve stress but also help your body become more capable of coping with stress. Discussing stress with others or a stress-reducing activity like meditation are also healthy responses to stress. TAKE A PROACTIVE APPROACH TO STRESS Many people can trace their stress to taking on more they can handle. This can occur at the office, in your personal life or, as is the case for many people, a combination of both. Stretching yourself too thinly can make you vulnerable to stress. Even if one particular thing like work or family is not stressing you out, it’s important to recognize that stress can also be caused by a combination of things. Before stress even has a chance to settle in, make an effort to give yourself more down time and do not stretch yourself too thin.

RESTORING VITALITY A man’s testosterone levels begin to decline at an average rate of 1% per year after age 40. When testosterone is restored to physiologic levels considered normal for younger males, men often experience:

• Improvements in muscle mass and strength • Heightened libido • Improved mood • Improved focus

Central Pharmacy Central Compounding Center South 6224 Fayetteville Road Durham, NC 27713 919-484-7600 Fax: 919-484-7676 www.centralcompounding.com

Sunday, June 16, 2013 • The Herald-Sun

Men can put their best faces forward, too dead skin cells. Should a pimple form, using a dot of toothpaste or even making a paste from an aspirin and water and applying it to a pimple can help shrink it and clear it up faster. Men who want to cover a pimple can dab a small amount of a concealing makeup on the pimple to camouflage the redness.

omen may devote more time to beauty and grooming than men, but many men are now interested in health and beauty regimens that can improve their appearances or enhance their natural features. The benefits of maintaining a healthy and attractive look can have advantages for those who are looking for a new job or looking for a new romantic partner. Although the majority of beauty products are geared toward women, there are many efforts men can make to look their best. Facial Care One of the first things a person will notice about you is your face, so a wellgroomed face can go a long way toward making a strong first impression. Both men and women are susceptible to wrinkles, either from sun damage, heredity or poor health hab-

its like smoking. Using a moisturizer every day can help keep the skin supple and hydrated. Instead of bar soaps, rely on specialized facial cleansers, which can be gentler on the face and also reduce the propensity for breakouts or allergic reactions. Try to maintain a freshly shaven face. Although there can be something mysterious about a 5 o’clock shadow, if the hair is not properly groomed or is growing in unevenly, you run the risk of looking unkempt. Use a sharp razor every time and lather up with a moisturizing shave cream to prevent skin irritation or nicks while shaving. Sun protection is important, and both men and women should apply facial sun protection product daily. In addition, sunglasses help shield the eyes from damaging UV rays. Breakouts Breakouts do not dis-

criminate based on gender. Men and women alike are susceptible to blackheads, whiteheads and acne. The Mayo Clinic says acne and other types of breakouts occur when the hair follicles become plugged with oil and dead skin cells. Normally, the oil-producing sebaceous glands in the skin produce an oily substance to lubricate the hair and skin. This sebum travels up along the hair shaft and then out through the openings of the hair follicles at the surface of the skin. If the sebum does not exit, or becomes mixed with an overabundance of shed skin cells and becomes clogged, it creates an environment ripe for bacteria. The pimple that forms is a byproduct of the inflamed or infected hair follicles. Scrubbing the skin or using harsh products can exacerbate breakouts. Using a gentle cleanser and being careful with the skin can help alleviate oil and

Oral Health White teeth are not only for Hollywood stars or models. Everyone can have teeth like a movie star. In addition to keeping teeth clean by flossing, brushing and avoiding foods notorious for staining teeth, you can turn to whitening products available at the dentist or at the neighborhood store to brighten your pearly whites. While you are focusing on your mouth, pay attention to chapped lips. Ap-

plying a lip balm or even petroleum jelly to the lips at night can help alleviate dryness and cracking, making for a more attractive smile. Hair Care Men may spend less time primping in the shower and afterward on their hair than women because women’s cuts tend to be longer and more complex. However, that doesn’t mean men should ignore hair care. While it is not necessary to wash hair every day, do so when hair starts looking unkempt or oily. Stick to shampoos that wash clean and don’t leave behind any “shine enhancers” or residues that make your locks limp, particularly if you’re thinning up top. Also, conditioners may weigh down hair and cannot be substituted for shampoo.

Hands and Feet Manicures and pedicures are not just for women. Many men benefit from visiting a nail salon or even a podiatrist to have their digits cared for. At the very least, trimming nails, ensuring hands and feet are clean and moisturized and removing calluses and dead skin are essential when caring for hands and feet. Athlete’s foot, a rash that forms on the surface of the skin and is commonly found on the feet, is caused by a fungus. Keeping feet dry and avoiding walking barefoot in certain areas, such as in gyms or locker rooms, can alleviate cases of athlete’s foot. Should a case arise, anti-fungal medication can generally clear it up.

DID YOU KNOW?

Balding is no longer just a cosmetic concern. Researchers at the University of Tokyo in Japan have linked thinning hair to heart problems. Researchers examined research of 37,000 people and discovered a relation between heart disease and thinning hair. However, people who just had a receding hairline did not have the same elevated risk. Balding men are 32 percent more likely to have coronary heart disease. Scientists are not quite sure of the acorrelation between hair loss and heart disease, but some theorize that increased sensitivity to male hormones, insulin resistance and inflammation in blood vessels play a role.

The Herald-Sun • Sunday, June 16, 2013

Beer boasts some surprising health benefits

o some men, the major food groups include burgers, chicken wings and beer. Whether hanging out with buddies watching a game on TV or firing up the grill for a backyard barbecue, many men prefer beer as their beverage of choice in social settings. Though beer is not something many people associate with health, some might be surprised to learn that beer does provide some notable health benefits. Beer should always be consumed in moderation, but beer fans should know that those cold ones aren’t just refreshing but potentially healthy as well. Builds bone strength A 2009 study from researchers at Tufts University determined older men and women who consumed one or two drinks daily had higher bone density. Beer contains silicon, which has been linked to bone health. Of the various types of beer, pale ale has been shown to have the highest concentration of silicon, so beer drinkers might want to enjoy a pale ale when having their next beer. Keep in mind, however, having more than two drinks has been linked to increased risk of bone fractures, so stick to one or two. Antioxidant boost Beer contains flavonoids,

which are natural antioxidants that help to protect the body from disease. Dark beer contains more flavonoids than other varieties. Beer also contains vitamin B6. This is essential to making hemoglobin, the red protein in blood that also helps ferry oxygen around in the body. More oxygen helps muscles work more efficiently and has other health benefits. Lowers risk of heart disease Dark beers have roughly one gram of soluble fiber in each 12-ounce serving. Various research suggests that consuming adequate amounts of soluble fiber through a healthy diet can help lower LDL, or “bad,” cholesterol in the blood. Any source of alcohol, including beer or wine, increases the level of good cholesterol in the blood, too. Hops and the malt used in beer making also provide polyphenols, which are heart-healthy antioxidants. Reduces risk for kidney stones According to the Academy of Nutrition and Dietetics, compounds in hops could help slow the release of calcium from bones, which may prevent kidney stone formation. A study in Finland singled out beer among other alcoholic drinks, finding that each bottle of beer men drank daily lowered their risk of developing kidney stones by 40 percent. Research-

ers suggest beer’s high water content helps keep the kidneys working and flushing out the system. Increases mental acuity Beer may be associated with hazy thinking and forgetfulness the morning after consumption — but that’s only when consumers overindulge. A 2005 study published in the New England Journal of Medicine that examined the effects of moderate alcohol consumption on cognitive function found older women who consumed about one drink per day lowered their risk of mental decline by as much as 20 percent when compared to nondrinkers. Such benefits may be applicable to men as well. Guards against stroke According to researchers at Harvard School of Public Health, moderate amounts of alcohol, including beer, help prevent blood clots that block blood flow to the heart, neck and brain. These clots are contributors to ischemic stroke, which occurs when an artery to the brain is blocked. Beer can also promote relaxation, reduce stress levels and help bring on a more restful sleep. The United States. Department of Agriculture also reviewed various studies that indicate moderate drinkers live longer than nondrinkers due to lower rates of heart disease, stroke and diabetes.

Sunday, June 16, 2013 • The Herald-Sun

How men can pitch in during pregnancy

he days of yore when men took a hands-off approach to pregnancy are largely a thing of the past. Men now play a more active role during their partners’ pregnancies, helping in a variety of ways along the way to the day when the bundles of joy finally arrive. Though veteran fathers might know what to expect and how to help, a firsttime father may know little about how he can help make the next several months of his partner’s life as easy as possible. The following are a handful of tips for expectant fathers who want to take an active role in their partners’ pregnancies.

Accompany your partner on prenatal visits. Pregnant women will make several prenatal visits to their doctors along the way to becoming a mother. Accompanying your partner on these visits will illustrate your own excitement about becoming a parent, and you might want to be there for certain milestones, such as the doctor showing you the results of an ultrasound where you may or may not decide to learn the sex of your child. Your presence on such visits will be appreciated as the pregnancy progresses and your partner finds it more and more difficult to get around on her own.

DID YOU KNOW?

Do your homework Women often read up about pregnancy so they can understand what is going on with their bodies while they are with child. Do your own homework so you can better understand what your partner is going through. Gaining a better understanding of the physical and emotional changes taking place might help make you a more attentive and patient partner, which will make the pregnancy easier on everyone involved. Attend classes with your partner If your partner wants to attend classes to learn about childbirth, accompany her to such classes as much as possible. Similar to accompanying your partner to the doctor’s office for prenatal visits, going to class with her will make the pregnancy seem like more of a team effort, which can make things less stressful on her. Clean the house Pregnant women should avoid exposure to household cleaning products, including cleansers and insecticides. Such products can harm your unborn child, so take over the cleaning responsibilities throughout the pregnancy. Reduce your partner’s stress Stress is potentially harmful for anyone, and pregnant women are no excep-

High levels of exercise can help to prevent stiffening of the arteries in middle-aged men and women. Researchers at Indiana University studied 21 men and 28 women, 33 of whom were highly active swimmers who exercised vigorously for more than 200 minutes per week. The remaining 16 participants exercised moderately or not at all. The study found highly active middle-aged men and women had significantly less arterial stiffness than those who were inactive or exercised moderately. Among men and women in the inactive group, men had less arterial stiffness than women, suggesting exercise may be more beneficial for women than men with regard to reducing the risk of developing arterial stiffness that can lead to cardiovascular disease. Researchers noted that this may be because inactive women tend to be more sedentary than inactive men.

tion. Stress will only make the pregnancy more difficult and might prove harmful to mother and child alike. Take steps to make your partner’s life less stressful during her pregnancy, encouraging her to participate in relaxation exercises and taking on more of the household responsibilities as her pregnancy progresses and her mobility becomes more and more restricted. Alter your diet along with your partner Your partner will likely be on a restricted diet during her pregnancy. Pregnant women, for example, should never consume any alcohol. In addition, the American Pregnancy Association advises that women should avoid fish with mercury, smoked seafood, deli meat, soft cheeses, raw eggs, and raw meat during a pregnancy. Make these sacrifices easier by avoiding these foods and beverages around your partner or cutting them from your diet entirely during the pregnancy. This furthers the notion that your partner isn’t going it alone during the pregnancy, which can make it that much easier for both of you. Pregnancy can be an exciting and difficult time for expecting parents. Men can make things easier on their partners by taking steps to reassure them that the pregnancy is a team effort.

The Herald-Sun • Sunday, June 16, 2013

How men can make more time for family W

hen analyzing the role of men in the household, it’s clear that those roles have changed over the years. Data from the American Time Use Survey and the Pew Research Center reveals that in 2011 men were spending far more time performing household duties than they were in 1965. Men spent 10 hours per week on chores in 2011, which is more than double the amount of time (four hours) they devoted to household duties in 1965. Despite that more active role at home, many men still feel they are not spending enough time with their children. The Pew survey, which examined more than 2,500 adults, found that 46 percent of fathers felt they weren’t spending enough time as they wanted to with their kids. Professional commitments keep many men from spending ample time with their kids, and while it many not be realistic for most fathers to walk away from their careers, there are steps men can take to make more time for their families. Don’t overextend yourself at the office. Much is made of how today’s youngsters have more hectic schedules than those of yesteryear. But it’s not just kids who are overextending themselves. Fathers who can’t say no at the office might be legends in the boardroom, but that willingness to take on extra work could be cutting into the time they spend with their families. Learn to delegate more at the office, taking on only what you can handle in a normal day’s work. Taking on too many

responsibilities can significantly cut into the time you have available for family. Turn off the television. After a long day at the office, it can be tempting to come home and unwind in front of the television. But you might be spending more time in front of the tube than you think, and that time on the couch is valuable time that could be spent connecting with your family. In its 2011 American Time Use Survey, the Bureau of Labor Statistics revealed that individuals age 15 and over spent more than half of their leisure time watching television. While bonding over a favorite movie or television show can bring families closer together, keeping the television on as background noise during dinner or other times of the day can make it harder for families to connect and share meaningful conversation. Turn the television off when eating dinner and work to reduce the time you and your family spend in front of the TV. Leave the office at a set time every day. The demands of a successful career can be significant, and many fathers admit to sacrificing family time for the sake of their careers. But it’s possible to have a successful career and still spend more time with your family. One trick is to leave your office at a reasonable time every day, regardless of work demands. Making it home for family dinners each night can have a profound impact on your children. A survey from the National Center on Addiction and Substance Abuse found that the more children have dinners with their parents,

Fathers can make more time for their families in a variety of ways. the less likely they are to smoke, drink or use drugs. Men who want to spend more time with their families should make it a priority to leave their jobs at a set time each day, regardless of their workload. Technology has made it possible to stay connected to your work even when you aren’t in the office, so you can always get things done at home after dinner with your family while the kids are doing their homework. Stop working on weekends. Men who travel often for business or those who

simply cannot get away from the office on weeknights should reserve their weekends for time with the family. Don’t take your work home with you on the weekend and don’t check your email until you go back to work on Monday. Work-related distractions, such as checking your email on your smartphone, can take away from the time you have with your family.

SAVE TIME AND SPEND MORE TIME WITH YOUR FAMILY. CALL THE MAIDS Get the kind of clean that only comes from a team of specialists. Visit TheMaidsDurhamChapelHill.com to learn about our unique 22-step deep cleaning system. Call now for a free, no-obligation estimate

919-493-0800 Reader’s Choice Winner 3 years in a row!

Referred for a reason reason.

Sunday, June 16, 2013 • The Herald-Sun

Quick and safe ways to build muscle

weight by 19 to determine the amount of calories you need to build muscle. Getting the majority of your calories from lean protein sources can help muscles grow faster. The rule of thumb is about 1 gram of protein per pound of body weight each day. However, don’t overlook the benefits of carbohydrates, which are a source of fuel for the body. Balancing proteins and carbohydrates with a variety of fresh produce will give the body the necessary vitamins and minerals it needs to repair itself after workouts.

Building muscle is a goal of many men. Men have more muscle mass than women, but it takes some effort to sculpt muscle tissue into a firm and fit physique. While there is no magic formula for transforming the body overnight, there are ways for guys to build muscle quickly and safely. Start with nutrition As the old adage goes, “You are what you eat,” and this is true when it comes to getting fit and building muscle. Food acts as fuel for the body and plays a role in building muscle. A nutritious diet helps build healthy, lean muscle. The key is to eat enough so that you will gain muscle without eating too much so your diet does not negate the positive impact of your workouts. When choosing foods, multiply your lean body

Less is more While it may seem like you have to spend hours at the gym to build muscle, it’s actually better if you scale back a bit. Fitness experts suggest doing no more than 20 sets per muscle group. In fact, sticking to around 12 sets is even better. Keep repetitions in each set to around six for the most muscle growth. Don’t spend hours working out; stick to a 45-minute workout and do each set at a controlled speed. Slow speeds are always harder because they isolate the muscle being used. When working out, limit the amount of cardiovascular work that you do. Incorporate just enough to burn fat and not burn off muscle. Twenty to 30 minutes of cardio per session is ideal. Always incorporate stretching Stretching is a key to a successful workout. Stretching can help prevent

injury, which can sideline any workout plans and reverse all of your hard work. Furthermore, stretching can improve recovery between workouts. Graze throughout the day Instead of eating three big meals per day, aim for four to six smaller, quality meals a day to continue to provide fuel to your body. This provides the calories your body needs to build muscle while maintaining a healthy metabolism. Change it up You may get stuck in a groove with regard to your workout routine, and that routine can negatively impact muscle growth. Regularly alter your routine to keep your body guessing. Just as you can plateau with weight loss by keeping everything status quo, the same thing can happen with muscle growth if you do the same thing day in and day out. Remember not to workout everyday. Muscles grow during resting periods. Ensure proper form If you’re not doing the lifting or exercises correctly, you will not build the bulk you desire. Furthermore, you could injure yourself. Always consult with a professional before beginning any workout routine, so you can be sure you’re performing the exercises correctly. A personal trainer and spotter can help correct mistakes in form. By following some guidelines, men can build muscle safely and quickly.

The Herald-Sun • Sunday, June 16, 2013

Timeless men’s hairstyles create a classic look

BOOKCASES All Sizes

Perfect for Home or Office

AVAILABLE IN ALDER, BIRCH, MAPLE, OAK AND PINE

Seasonal Markdowns

A natural side part is a classic men’s hairstyle that looks good on men of all shapes and sizes.

ome men are still holding on to the healthy locks of their youth, while others have much less hair than the women in their lives. The hairstyle a man chooses can say a lot about his personality and the image he hopes to project. Many men prefer to stay on top of the latest trends, including trends in men’s hair. But some men prefer to look back on photos and not cringe over dated styles. Such men might benefit from any of the following timeless hairstyles, many of which are easy to maintain. Side sweep: Classic, timeless and debonair, the side-swept look is the epitome of sophistication. Guys who like to leave the length on the crown longer than the back and sides need only follow a few steps to achieve a Cary Grant-inspired look. Make a deep side part on one side of the head, right at the arch of your eyebrow. Comb the hair over and slick the hair down on the sides. Wet hair, a comb and some hair spray are the only tools necessary to achieve this look. Quiff: A style popularized by 1950s heartthrobs (think Elvis Presley or James Dean), some stars of today also sport quiffs, including James Franco and Conan O’Brien. The style is characterized by longer hair in the front that is combed up and back to create a puff over the brow. The sides are slicked back to achieve that perfect “greaser” look. Shag: Once popular in the 1970s,

up to

the shag has been worn by stars such as Johnny Depp and Owen Wilson. It’s best to work with a seasoned stylist to give you a good base cut and then you can either wash-and-go for a natural look, or use styling wax to give your hair a more styled effect. Buzz: One of the easiest styles to maintain, a buzz cut is hair that is sheared off very close to the scalp, leaving only peach fuzz behind. Ideal for the low-maintenance guy, the buzz does not require much washing, styling or daily effort. Some guys prefer a slight variation on the buzz cut, leaving the hair slightly longer above the brows in order to spike it up with some gel. Natural: Somewhat similar to the side sweep, but not so severe, a natural side part is timeless and easy. Hair is medium to short all over, and the hair is just slightly parted to the side, following the natural fall of the hairline. Afterward, the style may be kept in place with just a little hairspray. Crome dome: Many men are embracing the bald look and actually prefer shaving off all their hair. Gentleman who may be thinning up top or are starting to bald may shave it all off for uniformity. However, there are plenty of guys with full heads’ of hair that also opt to shave it for a sleek look. Ben Kingsley, Andre Agassi, Chris Daughtry, Michael Chiklis, Michael Jordan, and Bruce Willis are all stars who sport bald looks with confidence.

50% off our regular prices!

BEDROOM FURNITURE 7 Different Manufacturers in over 17 styles!

WALL UNIT AND BOOKCASES ALL SIZES ENTERTAINMENT CENTERS

AVAILABLE IN ALDER, BIRCH, MAPLE, OAK AND PINE

CUSTOM FINISHING AVAILABLE

• Huge Selection • Knowledgeable Service

919-401-5004 ready to finish furniture

www.rockwoodunfinishedfurniture.com

University Green Shopping Center, 2501 University Drive Durham • Mon.-Fri. 10- 6, Sat. 10-4

Sunday, June 16, 2013 • The Herald-Sun

Advice for aging athletes

far more difficult for others. But aging amateur athletes know you need not be a professional to realize there comes a time when your body is telling you it’s time to ease up. Athletes are used to pushing themselves and stretching their limits, but some limits are best not pushed. Such is the case with the limits posed by aging. While athletes don’t have to completely fold up shop and hang up their cleats, tennis shoes or other athletic equipment as they approach senior citizen status, there are steps aging athletes can take to ensure they aren’t pushing their bodies too far as they grow older.

etired professional athletes often speak about the difficult moment when they knew it was time to retire from professional competition. The transition can be easy for some but

Recognize your new recovery time. Veteran athletes tend to have a sixth sense about their bodies, knowing how long they need to recover from common ailments like ankle sprains, knee pain, back pain and shin splints. Despite the body’s remarkable ability for recovery,

it’s not immune to aging, and that recovery time will increase as the body ages. Whereas a sprained ankle might once have been as good as new after a few days or rest, aging athletes must recognize that the same ankle sprain now might require more recovery time. Returning too quickly from an injury can only make things worse for aging athletes, so don’t push yourself. Take more time to warm up. As the body ages, its response time to exercise increases. This means the body needs more time to prepare itself for cardiovascular and strength training exercises. Increase your warmup time as you age, gradually increasing the intensity of your warmup exercises until your body feels ready for more strenuous exercise. Focus on flexibility. The more flexible you are, the more capable the body is of absorbing shock, including the shock that results from repetitive activities. But as the body ages, it becomes less flexible, which makes it less capable of successfully handling the repetitive movements common to exercise. Aging athletes should focus on their flexibility, stretching their muscles before and after a workout. In addition, activi-

ties such as yoga can work wonders on improving flexibility for young and aging athletes alike. Don’t stop strength training. Some aging athletes mistakenly feel they should stop strength training as they get older. No longer concerned about building muscle, aging athletes might feel as if they have nothing to gain by lifting weights and continuing to perform other muscle strengthening exercises. But the body gradually loses muscle mass as it ages, and that loss puts the joints under greater stress when aging athletes perform other exercises. That stress can put people at greater risk for arthritis, tendinitis and ligament sprains. While you no longer need to max out on the bench press or challenge yourself on the biceps curl, it is important to continue to make strength training a part of your fitness regimen as you age. Aging athletes need not associate aging with ceasing their athletic pursuits. But recognizing your limitations and the changes your body is going through is an important element of staying healthy as your approach older adulthood.

GERD treatments may carry side effects

housands of men rely on the use of proton pump inhibitor, or PPI, medications to tame symptoms of acid and gastroesophageal reflux disease, commonly referred to as GERD. The Federal Drug Administration is warning that individuals on prolonged regimens of PPIs may experience low levels of circulating magnesium in the blood, which can increase a person’s risk for serious health conditions. The FDA has noted that brand name prescription drugs, including Nexium, Desilant, Prilosec and Prevacid, may contribute to hypomagnesemia. Low levels of magnesium in the body may result in weakness, cardiac arrhythmia, muscle cramps, irritability of the nervous system, tremors, hallucination, epilepsy, and hypertension. Hypomagnesemia has been linked to poor levels of magnesium in the diet and intestinal deficiencies that lead to inadequate absorption of the mineral. Alcoholism, which stimulates renal excretion of magnesium, can also be a culprit, as can taking diuretics. However, recent evidence

now shows that popular PPI medications may cause low magnesium levels. While supplementation with magnesium may help, the FDA warns that in about 25 percent of cases, “magnesium supplementation alone did not improve low serum magnesium levels and the PPI had to be discontinued.” The FDA advises that PPI treatment given to patients who receive a stent or experience a cardiovascular event may increase risk of heart attack or stroke. WIDESPREAD USAGE Proton pump inhibitors are among the most commonly prescribed drugs in the United States. They are one of the largest classes of drugs in the country, representing more than 100 million prescriptions annually, according to IMS Health, a healthcare market research firm. Many PPI drugs are now available everywhere without a prescription from warehouse centers to independent drug stores. According to research published in the Archives of Surgery, which looked at nearly 3,000 Australian adults, many of whom were expecting surgery to correct GERD, men were more likely than women

to have weak valves where the esophagus meets the stomach, which can contribute to GERD symptoms. Men also were more likely to have esophagitis or Barrett’s esophagus, both of which are changes to the esophagus caused by chronic acid exposure. According to Anthony Starpoli, M.D., a gastroenterologist at Lenox Hill Hospital in New York, men may be more likely to underreport the severity of their GERD symptoms. Rather than visiting a physician, some men may self-medicate with PPI medications now widely available over-the-counter. Mitchell Katz, M.D., director of the San Francisco Department of Public Health, estimates 60 to 70 percent of people taking PPI drugs probably don’t need them and should attempt to change their lifestyle before resorting to medication.

SYMPTOMS AND CAUSES OF GERD GERD is a burning sensation in the chest that sometimes spreads to the throat with a sour taste in the mouth. It may cause regurgitation of food or stomach

acid. Chest pain, a lump in the throat or trouble swallowing also may be symptomatic of GERD. In healthy people, the esophageal sphincter — a circular band of muscle around the bottom of the esophagus — will relax to allow food and liquid to reach the stomach and then retighten. However, if this valve becomes weak, stomach acid can back up into the esophagus. OTHER ALTERNATIVES Those looking to reduce or cease PPI medications can turn to lifestyle changes. Avoiding certain foods, eating smaller meals, drinking less alcohol, and quitting smoking are key ways to help minimize GERD. Losing weight and exercising can also promote positive results. When they first came on the market, GERD medications seemed like they had minimal side effects. As more research is done on to these medications, many within the medical community are advising patients to reduce their dependency on PPI drugs or supplement with more natural treatments.

The Herald-Sun • Sunday, June 16, 2013

Symptoms of an enlarged prostate

Many men suffer from an enlarged prostate gland. Because an enlarged prostate most often affects men over the age of 50, many younger men may be unaware of the symptoms of an enlarged prostate. However, identifying warning signs early can lead to an earlier diagnosis and a more effective course of treatment.

wHat is an enlarged prostate? An enlarged prostate, known as prostatitis or sometimes benign prostatic hyperplasia, or BPH, is the inflammation of the prostate. What causes the prostate to expand is largely unknown, but the condition has been linked to a few different factors. It may occur as a result of a bacterial infection or decreased immune function. Others find it is the result of weakening muscles. Genetics and the aging process also play a role in prostate enlargement. According to Prostate.net, men have a 50 percent chance of getting prostatitis in their lifetimes. Since the condition is so common, some believe that all men could eventually have an enlarged prostate if they live long enough. symptoms Symptoms of an enlarged prostate vary in their severity, and a small amount of inflammation can cause major symptoms and vice versa. Information from the United States National Library of Medicine says less than half of all men with an enlarged prostate actually have symptoms of the disease. Those who do may experience any number of the following: • Weak or slow urine stream • Feeling of incomplete bladder emptying

• Increased urinary frequency or urgency • Testicular pain • Pain with ejaculation • Straining to urinate • Continued dribbling of urine • Stopping and starting while urinating For many men, the increased frequency to visit the bathroom is one of the first indicators that there may be an issue with the prostate gland. Those who have slept comfortably through the night may now be rising one or two times per night to urinate. Many times an enlarged prostate, which leads to an inability to fully empty the bladder, can trigger urinary tract infections. This may compound symptoms and cause additional pain or burning when passing urine, as well as increased urinary urgency. An infection also may lead to blood in the urine. diagnosing an enlarged prostate The prostate is a walnut-sized gland located between the bladder and the penis. The prostate secretes fluid that nourishes and protects sperm, and is responsible for pushing this fluid into the urethra prior to ejaculation. The prostate gland’s proximity to the bladder and the penis is largely what causes the problems with urination.

Also, because of the prostate’s location, the single best way to detect enlargement of the gland is through a digital rectal examination, or DRE, during which a doctor will insert his or her finger into the rectum and feel for the prostate to see if it is enlarged or tender. Should there be any indication of an abnormality, a prostatespecific antigen blood test, or PSA, or an ultrasound may be suggested. treatment Medical treatment often helps alleviate the symptoms of an enlarged prostate. A doctor may prescribe alpha-blockers, which relax the muscles around the urethra to help urine flow more freely. If enlargement is due to infection, antibiotics could be given. Other medications, such as 5-alpha-reductase inhibitors, reduce the level of a certain form of testosterone called DHT. With less DHT present, the prostate shrinks. If medications do not alleviate symptoms, surgery may be necessary. In some cases, an enlarged prostate may be an indicator of prostate cancer. A doctor may want to run tests to see if cancer is present. Prostate cancer is often very slow-growing, and some people prefer a wait-and-see method of treatment if symptoms are not troublesome. Understanding enlarged prostate symptoms can help men with the condition feel better faster.

Healthy foods for men looking to get in shape Men hoping to get in shape typically know that getting fit requires a combination of diet and exercise. While it might be easy to adapt to a new exercise regimen, many men find it difficult to alter their diets. But a healthy diet does not have to be drab. The following are some healthy foods that men can enjoy on their way to improving their overall health. turkey: Each ounce of skinless turkey breast contains seven grams of muscle-building protein, which should interest those men looking to improve their physique. Turkey often has no saturated fat and is even high in vitamin B and zinc. Beans: Beans are loaded with protein and contain no saturated fat. Men who want to get the most bang for their bean

should consider black beans, which have the most fiber per serving. Fiber swells in your stomach and makes you feel full, which can quell any hunger pangs you get during the day. This can help you avoid overeating. sweet potatoes: Sweet potatoes are a staple of Thanksgiving dinner, but they can be enjoyed year-round, too. Sweet potatoes protect the body against cell damage because they’re loaded with nutrients such as beta carotene, iron and vitamins C and E. Sweet potatoes also help your body’s muscles recover after a tough workout. BeeF: Beef might not be the first food men think of when they’re trying to get in shape and improve their overall health,

but beef is loaded with nutrients, including protein, B6 and B12, niacin, phosphorous, and selenium. When buying beef, look for lean cuts. They should not be too difficult to find, as the United States Department of Agriculture notes that today’s beef is 20 percent leaner than it was as recently as a decade ago. yogurt: Men who need to shed a few pounds should consider yogurt, which contains calcium thats help the body feel full as it effectively burns fat. In addition, yogurt contains active cultures that increase the amount of germ-fighting bacteria along the intestinal walls. Studies have linked those cultures to a reduced risk of getting a cold, so you might just avoid a cold while you’re losing some weight.

spinacH: Popeye ate spinach, and men looking to get in shape and stay healthy should follow suit, as spinach is loaded with calcium, fiber and beta carotene, which boosts your immune system. oatmeal: Eating healthy can start in the morning with a bowl of oatmeal. It contains ample soluble fiber that can reduce a man’s risk of developing heart disease by helping reduce your cholesterol levels. If plain oatmeal is too drab, add some fruit like strawberries, bananas or blueberries, which contain more fiber, vitamins and minerals per ounce than any other fruit.

Sunday, June 16, 2013 • The Herald-Sun

Best of the best guy movies T

he late movie critic Roger Ebert was quoted as saying, “No good movie is too long and no bad movie is short enough.” A good movie has the power to transport you and make you forget what you were worrying about. Men and women may sometimes see eye-to-eye as to what constitutes a good movie. But there is a unique breed of movie that seems tailor-made for men. These movies are the antithesis of all things “chick flick.” In fact, they may devour chick flicks for lunch. A guy movie is generally full of beautiful women, scary monsters, road-ripping automobiles, or enough action sequences too keep everyone on the edges of their seats. Although many modern-day must-see guy movies might have been overlooked during awards season, the following flicks have found their ways into the hearts of many men.

The Big Lebowski A Coen Brothers classic, this is the tale of a case of mistaken identity, where Jeffrey “The Dude” Lebowski (Jeff Bridges) is mistaken for a millionaire. Thinking he is wealthy but unaware he is unemployed and often broke, thugs try to shake him down. Various hijinks, deception and trouble ensue. Seven A diabolical serial killer plays God by eliminating people who exemplify each of the seven deadly sins. A rookie detective (Brad Pitt) and a seasoned officer (Morgan Freeman) are on the mission to capture the killer. Goodfellas What man movie guide would be complete without a classic mob flick? “Goodfellas” is based on a true story and features a who’s who cast of acting greats, including Ray Liotta, Robert DeNiro and Joe Pesci. Some consider this the best mob

movie ever made. The film earned Pesci a Best Supporting Actor award for his role. No Country for Old Men Mayhem ensues after hunter Llewelyn Moss (Josh Brolin) discovers the remains of drug runners and the money they left behind. This leaves him in the crosshairs of psychopathic killer Anton Chigurh (Javier Bardem), a hired gun in pursuit of the money. Gladiator The ultimate show of testosterone may just come from guys fighting tigers in a colosseum. Though the heart of the movie is the heartbreak of the fighter losing his wife and child, most guys would be happy to tune in for the violence and gore. Casino Royale Many film fans have noted Daniel Craig’s James Bond is grittier and tougher than his predecessors’. “Casino Royale” was the first in a series of reboots with Craig as the popular secret agent and it

features much of the drama and intrigue of past Bond flicks, as well as some aweinspiring action sequences. Fight Club This adaptation of a Chuck Palahniuk novel keeps you guessing as to what is really going on until the very end of the movie. Featuring great performances from both Brad Pitt and Edward Norton, this movie instantly became a classic man movie upon its release in 1999. Pulp Fiction Quentin Tarantino is behind a host of classic of man movies, but perhaps none are more popular than “Pulp Fiction.” Jules Winnfield (Samuel L. Jackson) and Vincent Vega (John Travolta) are two hitmen out to retrieve a suitcase for their employer, the streetwise crime boss Marsellus Wallace (Ving Rhames).

Four healthy hobbies for men

How a man spends his free time can go a long way toward improving his quality of life and overall health. Family- and work-related stress might be unavoidable, but a healthy hobby can make it easier for men to cope with that stress. But even if you aren’t stressed out, the following healthy hobbies can improve your quality of life and help you make the most of your free time. Dust off that old guitar. Playing an instrument, whether it’s the guitar, the piano, the drums, etc., is a great way to relax and, depending on when you started playing, may have a significant and positive impact on your mental health in the years to come. A study published in the July 2012 issue of Frontiers in Human Neuroscience found that playing a musical instrument may reduce the effects of mental decline associated with aging. Researchers behind the study based their findings on adults who learned to play music in childhood, so men who learned to play their guitar or tickle the ivories as a child might benefit more than those who learned to play as

an adult. But even grown men with no previous musical experience can benefit from playing during their free time. Hit the dance floor. Perhaps thanks to the popularity of the hit television show “Dancing With the Stars,” which has seen professional football players like Emmitt Smith, Donald Driver and Hines Ward excel on the dance floor, more and more men are taking up dance, which can improve cardiovascular health and help men shed a few extra pounds. Dancing is also a great way to build muscle and improve bone health. What’s more, few women can resist a man who isn’t afraid to show his stuff on the dance floor.

Escape into a good book. Reading is a great way to keep abreast of what’s going on in the world, and reading also provides several health benefits. Research has shown that activities like reading can improve memory function, delaying or even preventing age-related memory loss. Reading is also a great way to cope with stress, providing a welcome respite from the daily grind that allows you to peacefully unwind at the end of the day. Get your hands dirty in the garden. Gardening is another great way to relieve stress while also getting some time in the fresh air. A 2011 study from researchers based in the Netherlands

found that gardening is more effective at improving mood than reading. That study examined two groups of people who were instructed to read or garden for 30 minutes. When the half hour was up, the participants who gardened reported being in a better mood than those who read, and the gardening group also had lower levels of cortisol, a hormone associated with stress. Additional studies have also linked gardening to reducing the symptoms associated with depression.

The Herald-Sun • Sunday, June 16, 2013

Dieting advice all men can heed

ew men jump at the chance to go on a diet. Eating smaller portions while saying “goodbye” to some of your favorite foods is never easy, especially for men who find it hard to resist a bucket of chicken wings or a juicy hamburger. Though sacrifice is a part of any successful diet, there’s more than one way for men to lose weight and keep the weight off once it’s gone. The following are a few simple dieting tips for men who want to start eating healthier without making drastic changes to their diets. DON’T EAT AFTER DINNER It might sound simple, but many men eat mindlessly even when they aren’t hungry, and this eating frequently occurs after dinner. This can contribute to weight gain, especially if you’re snacking on unhealthy fare like potato chips or cookies. When eating anything that is high in carbs late at night, your body might have a hard time breaking that down into energy before you

into your recipes rather than serving them as a side dish. Vegetables can add flavor to a host of dishes, including pasta, stir fry and even sandwiches.

go to bed. If it does, your body will then store it as fat. So if you must eat after dinner, avoid carbs in favor of a low-calorie snack. DON’T MISTAKE DEHYDRATION FOR HUNGER The symptoms of dehydration are similar to those of hunger, so it’s easy to mistake thirst for hunger. If you find yourself feeling some hunger pangs even if you just ate, pour yourself a glass of water instead of reaching for a snack. You’ll avoid consuming unnecessary calories when you might just need to rehydrate. DON’T FORGET A DIET IS NOT JUST ABOUT SUBTRACTION Many men feel a diet is all about subtracting foods, but you can also add healthier fare. Add more fruits and vegetables, which can boost your immune system, making you less susceptible to colds and other ailments. If you aren’t a fan of vegetables on their own, incorporate them

DIVIDE AND CONQUER YOUR CALORIES Dividing your calorie consumption into several smaller meals as opposed to three meals per day is another way to control appetite and weight. Often referred to as “grazing,” this approach to eating involves eating five or six smaller, healthy meals each day in an effort to keep the body’s metabolism going all day. This helps men burn more calories and get them used to eating smaller portions. Though the efficacy of grazing has been questioned, many men and women stand by it as an effective way to lose weight and keep the weight off once it’s gone.

Drinking water instead of high-calorie beverages like soda is one way men can lose weight and keep the weight off.

PACK IN THE PROTEIN Research has shown that, when combined with exercise, a diet that is high in protein and moderate in carbohydrates can make it easier to lose weight. Healthy protein sources like yogurt, beans and nuts make the body feel full while encouraging it to burn fat. In addition, protein

DRINK WATER Water can be a dieter’s best friend, especially if that dieter has traditionally been fond of high-calorie beverages like soda. Such beverages can pack on the pounds and are often less effective at quenching thirst than a simple glass of water. If water is too bland for you, add a drop of lemon or lime juice.

helps preserve muscle mass and can aid in muscle recovery, which makes for an added benefit for men who are dieting and exercising.

3805 University Dr. Suite C • Durham, NC

919-489-8540 www.westaff.com

NO CREDIT, BAD CREDIT, SLOW CREDIT NO PROBLEM WE CAN HELP!

CALL EARL 919-935-8391

INSURANCE CENTER OF DURHAM

Phyllis Portie-Ascott

Property Manager/Realtor Residential Property Management Secretary of Triangle Area Chapter of NARPM PPA Properties, LLC | 3215 Guess Rd, Unit 208 Durham, NC 27705 | 919-477-4499 (Office) 919-287-2767 eFax

Auto • Homeowners • Business 919-471-2541 1920 Front Street Suite 710 Durham, NC 27705

FREE ESTIMATE FOR TERMITE COVERAGE & CONSULT FOR MOISTURE CONTROL We have taken exterminating to the NEXT LEVEL. Introducing Rambo & Smoke!

Our newest team members in bed bug detection! Trained to sniff out bed bugs in homes & businesses. Clegg’s Termite & Pest Control, LLC has been in business for over 40 years, catering to residential and business communities for the entire state of NC. • Termite & Pest Control • Storm Damage Repairs • Moisture Control Measures • Insulation Provider • Commercial & Residential Fumigations • Wildlife Exclusion, Mosquito Control

www.cleggs.com • 1-800-763-0378

POWER RECLINERS

starting from

new!

Reader’s Choice Winner for 8 Years! Serving the Triangle for over 40 years. 5122 North Roxboro Street, Durham • 919-477-0481 www.furniturestorenc.com • Monday-Friday 10-7 • Saturday 10-6

The next generation of recliners combines exclusive La-Z-Boy rocker recliner features with smooth and effortless power motion giving you more relaxing positions.