Health & FitnessSeptember

menslifestylespain.com september 201232

Health &

Fitness

The Costa del Sol is a great place to go on holiday, or to live permanently. But, for some unlucky few men, too much time spent in the sun has resulted in them developing skin cancer. The latest statistics show that older Britons suff ering from the most dangerous type of skin cancer – Melanoma - has quadrupled in the last three decades.

Sadly, malignant melanoma kills 2,000 Britons a year, with the majority, being aged fi fty, and over. For many of these men, frying their skin in olive oil was their idea of suffi cient sun protection in the 70’s, when many took frequent, cheap package holidays. They didn’t use, know of, nor care about the high factor sun creams we use today.

Many also over-tanned themselves, trying to quicken up their holiday tans on the increasingly popular sun beds in the 80’s – simply unaware of how much damage the ultra-violet rays were really doing to their skin. They are now paying the price with cancerous tumours, which have developed over the last few decades.

Nowadays, one in three skin cancer operations, carried out by the Dermatology Department at the Costa del Sol Hospital, have been done mostly on German and British patients. These include an increasing number of men with fairer skins, who are living the residential tourist lifestyle, and especially older men aged 50-59 and above, who have suff ered from the worst forms of skin cancer.

Out of all these cases, 95% were non-melanoma (non-cancerous) skin cancers, which generally formed on the face, and the back of the hands. The most common location for melanoma, in the majority of men, is on the upper back. All these were the parts of the body which received most sun exposure, especially for men working outside all day, who were at most risk.

Moles and Skin Cancer – Do you know what to look for?

menslifestylespain.com september 2012

So, what do men need to be aware of regarding skin cancer?Well, it’s not all bad news. Often, most of the moles and skin tags that appear on their bodies are nothing to worry about, and are a normal sign of ageing. These can be removed using lasers or scalps, and some by using a natural mole removal cream. Unfortunately, men don’t have a good track record of checking their skin for any mole changes. If done regularly, early detection of melanoma (where moles have become cancerous) could save their lives. This is especially true for African-American men, Asians and Latino males, where the UBV rays from the sun, can damage the superfi cial layers of their skin, much more badly than for white men. But, white males need to take extra care in protecting their skin, too - especially those with fair skin, as they have lower levels of the chemical melanin – the body’s natural sun defence.

However, once the skin has been burned, its DNA has been damaged by the sun’s UV rays. Soon after the redness fades, the cells begin to repair themselves, but not all will completely heal. If the skin is repeatedly overexposed to the sun for over a decade or more, the damage can trigger cancerous tumours.

Currently, leading cancer research bodies are using web-based colour photos, showing various kinds of skin cancer – at the diff erent stages of development - to help people to recognise their skin abnormalities more easily, and therefore, seek help from their doctors more quickly.

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NORMAL MOLESWhat does a common mole look like? Here are some good examples:

EXAMPLES OF COMMON MOLES – ALSO KNOWN AS ‘NEVUS’.The photos show common moles of diff erent sizes. For example, the mole at the upper left is 1 millimetre in diameter (the width of the tip of a sharpened pencil), and the other moles in the upper row are 2 millimetres in diameter (the width of the tip of a new crayon). The moles in the second row are slightly larger (up to 5 millimetres in diameter, which is the width of a new pencil eraser). The colours in the photos range from brown to pink, but the individual moles have a relatively even colour. All are round or oval with a distinct edge.

What exactly is a Mole?It’s a small growth on the skin that is usually pink, tan, or brown, which has a distinct edge. It develops when pigment cells (melanocytes) grow in clusters.

Most adults have between 10 and 40 common moles. If you have more than 50 common moles, then you have a greater chance than others, of developing the serious type of skin cancer, known as melanoma.

Moles are usually found above the waist on areas exposed to the sun. They are rarely found on the scalp, breast, or buttocks. Most people continue to have new moles until they reach about 40 years old, but in older people, common moles normally fade away.

Everybody has moles on their bodies, although they don’t all look the same. Normal moles can be diff erent colours -- fl esh, brown, black, red, and even blue. They can be fl at or raised, round, oval, or irregularly shaped. They can also have an even distribution of colour, or be mottled.

Moles usually appear in the teenage years, rather from birth, and are benign tumours that come from melanocytes. Melanocytes are cells in the skin that make the pigment, melanin. Some melanocytes change, and develop into moles, which seems to be due to genetics, and constant sun exposure. Most common moles do not turn into melanoma, although some can. But, you need to take more care if you have a family history of skin cancer.

Typical moles have the following things in common: • Round or oval-shaped • Brown • Raised • Symmetrical • Small in size – usually less than 5 millimetres wide• Well-demarcated borders • Smooth surface – often dome-shaped • Even colour – pink, tan or brown• Darker coloured moles for darker coloured people

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ABNORMAL & CANCEROUS MOLESWhat do they look like? Here are some more good examples:

How do you know if you have a cancerous mole?The cells of some moles can change into skin cancer, especially melanoma. These kind of abnormal moles are called ‘dysplastic nevi’, and have a higher chance of developing into melanoma.

The fi rst sign is usually a mole on the skin that is itchy, red or bleeding. Also, be aware if they itch, appear scaly, or become tender or painful.

A dysplastic nevus is an unusual mole. It is often large and fl at, and doesn’t have a symmetric round, or oval shape, like normal moles. The edge is often indistinct. It may be a mixture of pink, tan, or brown colours.

People who have many dysplastic nevi have a greater chance than others of developing melanoma. However, most dysplastic nevi do not turn into melanoma.

Cancer Research UK statistics show that at least 80% of those diagnosed with skin cancer will still be alive fi ve years later, and that melanoma is a largely preventable disease.

Men can reduce their chance of developing skin cancer, in the fi rst place, if they protect their skin properly from sunburn. They should also be aware of the warning signs for malignant melanoma. Tumours can quickly spread to other organs in the body, but if they are caught in time, they can be surgically removed, or shrunken by using radiotherapy. Tumours are easier to treat - if they are spotted early.

Remember - It’s your body, so take care of it!

How to examine your skin for signs of skin cancer:This should be done once a month. If you notice changes in a mole’s colour or appearance, you should consult a doctor, or dermatologist to look at it, as soon as possible. The only way to diagnose melanoma is to remove the tissue, and check it for cancerous cells.

Examine your skin with a mirror. Look closely at the areas of your skin that are most exposed to the sun, such as the hands, arms, chest, and head. If your moles do not change over time, you don’t have to be concerned.

Check out these ABCDE’s, which show important signs of moles that could be developing into skin cancer:

Asymmetry: One half of the mole does not match the other half.

Border: The border, or edges of the mole, is ragged, blurred, or irregular.

Colour: The mole has diff erent colours, or it has shades of tan, brown, black, blue, white, or red.

Diameter: The diameter of the mole is larger than the eraser of a pencil.

Evolving: The mole appears diff erent from others and/or changing in size, colour, shape.

How to Avoid Skin Cancer:• Avoid direct sunlight, especially around mid-afternoon.• Wear a protective sunscreen of SPF 15, or higher, whilst in

the sun. • Cover up at the hottest times of the day.• Limit your exposure to the sun – Don’t lie there for hours,

just because you’ve put a lot of sun cream on!• Be sensible about sunbathing.• Reapply sun cream after swimming in the sea.

A

B

C

D

E

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Human growth hormone (HGH):

Does it really slow aging and is it worth it?

Human growth hormone is described by some as the key to slowing the aging process. It is, however, a powerful anabolic hormone that occurs naturally in the human body. It is produced by the pituitary gland in the brain and stimulates the growth of muscle, cartilage, and bone. It is made throughout a person’s lifetime but is more plentiful during youth. It stimulates growth in children and plays an important role in adult metabolism.

So how did it come about and what are its uses?

Scientists fi rst isolated HGH in 1956. Three years later, NHS doctors began to use it in the treatment of children suff ering from stunted growth. But before the advent of genetic engineering, the only source of HGH was human corpses. The pituitary glands were removed from cadavers, processed and the hormones made available in injectable form.

Synthetic HGH is made in unlimited quantities in laboratories and is only available by prescription. It’s approved to treat adults who have true growth hormone defi ciency and not for the increase in men purely wanting to abuse the substance for vanity reasons.

For adults who have a growth hormone defi ciency, injections of human growth hormone can:• Increase bone density• Increase muscle mass• Decrease body fat• Increase exercise capacity

Human growth hormone is also approved to treat AIDS- or HIV-related muscle wasting.

Risks of taking human growth hormone if you don’t need it?

Human growth hormone may cause a number of side eff ects for healthy adults, including:• Carpal tunnel syndrome• Swelling in the arms and legs• Joint pain• Muscle pain• For men, enlargement of breast tissue (gynecomastia)

Human growth hormone may also contribute to conditions such as diabetes and heart disease.

Research suggests that side eff ects of human growth hormone treatments may be more likely in older adults than in younger adults. Because the studies of healthy adults taking human growth hormone have been short term, it isn’t clear whether the side eff ects could eventually dissipate or become worse.

Risks of taking human growth hormone

Its use in sport was banned in 1989 by the International Olympic Committee’s medical commission and is still banned today.

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By building up your forearms and wrists you will be able to lift more weight when performing other exercises. You will also be able to hold more weight in your hands.

Although we utilise our forearms frequently throughout the day, they may not be developed enough to cope with the strain of certain exercises needed to take our sporting performance to the next level. Underdeveloped forearm muscles can inhibit training plateaus. Not only are forearms rarely, if ever, prioritised in a training routine, they are often completely neglected and forgotten.

Wrist Curls For Flexion Reverse Wrist Curls For ExtensionPlacing your forearms firmly on the bench, extend

your hands off the edge of the bench to allow for free movement of the wrist joint. You may find it easier and more comfortable to kneel on the floor and face the bench in a perpendicular manner when executing this lift.

Use a supinated position, (palms up) to lower and raise the barbell through a full range of motion. Use a rep range of 12-15. Applying too much weight can result in wrist injury and/or mobility. Increase the weight used moderately.

Once again, kneel perpendicular to the bench, placing your forearms on the bench for stability. Hands are extended beyond the bench for full range of motion at the wrist.

Keeping your palms down, lift the bar as high as possible and squeeze at the top of the movement. Lower the weights to the starting position. Use a semi-relaxed grip on the barbell to keep the wrist tendons from limiting the range of motion.

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menslifestylespain.com september 2012 39

It is important to focus on attaining strong, developed forearms in order to help and insure maximum and efficient results in all workout routines. Developing your forearm routine also reduces debilitating age-related injuries such as carpal tunnel syndrome.

Next time you are in the gym, don’t forget to work your forearms!

Behind The Back Wrist Curls

Reverse Grip Barbell Curls

This exercise works the forearm extensors.

Grasp a barbell with a palms-down grip that is about shoulder width apart. Use weight that is approximately 60-75% less than your normal weight level for typical barbell curls. Keep your elbows fixed at your side and lift the bar to shoulder height and lower the bar back to the starting position.

Set the pins on a squat rack so that the barbell will be at the height of your hands. Back up to the bar and grip the bar slightly wider than shoulder width.

Lift the bar up and let the bar roll down your fingers. Close your fingers and roll the bar back up for a wrist curl. Use a full range of motion and squeeze the forearms muscles at the top of the movement. Your arms should be steady with only your wrists moving throughout this lift.

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Kettlebellsworkout

(Benefits: glutes, abs, hamstrings, core, muscle endurance, posture)THE SWING1

Starting position fromthe floor.

The hips moving back allows the knees to bend. Knees never dip forward. Chest remains up in relation to spine. Exhale fully.

Top position - knees are locked, hips extended, pelvis is neutral. Glutes and abs are tight. Inhale fully.

The load up position:allow the bell to passbehind, at same timepushing hips back.

Drive hips forward and upwardin snapping motion. Upper body is only used to guide the bell. Bell should “float” in the air at the top.

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(Benefits-glutes, legs, hips, core)THE FRONT SQUAT21

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Starting position:Hips forward, knees locked, elbows in tight, back relaxed. Inhale deeply.

Lower position:Glutes pushed back and down, chest upright, full exhale. Push into floor and return to start position.

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Samples of kettlebells. The colour codes indicate weight.

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(Benefits: entire core)

(Benefits: shoulders and torso stability and flexibility)

RUSSIAN TWIST

WINDMILL

4

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4

Start position:Legs raised and bent, back neutral and relaxed, bell close to chest, elbows tight.

Start position:Bell in rack position, elbow on hip, hipsforward.

Both feet 45 degrees away from the bell, hip on bell side pushed out to the maximum to the side, eyes fixed on bell.

Bell is pressed, elbow locked.

Keep legs straight and lower your body. Your free arm crosses the body, never used it as support. Return to no.3.

Keeping half up position, twist core all the way to the right. Back stays upright and relaxed. Drop bell halfway down then raise again.

Twist all the way to the left. Repeat left and right.

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menslifestylespain.com september 2012

Milk: What the dairy giants will never tell you!

Although milk is a complete food when taken raw, it also contains fat which combines poorly with any other food. Yet today humans regularly wash down meals with glasses and pints of milk. Milk curdles immediately when it enters the stomach, so if there is any other food present, the curds stick to the food particles and insulate them from digestive juices. This delays the digestive process and allows bad bacteria to attack the food, causing putrefaction. The best way to take milk is to follow the rule: drink it alone or leave alone.

Milk today is made even more indigestible through the process of pasteurization. This destroys milks natural enzymes and alters its delicate proteins. Raw milk contains the active enzymes lipase and lactase, which allow raw milk to digest itself. Pasteurized milk, which kills off these enzymes, cannot be digested by adult stomachs, and even babies have trouble with it. We see the proof of this in colic, rashes, respiratory problems, gas etc., common symptoms among bottle fed babies. The destruction of the active enzymes and alteration of proteins also make calcium and other minerals in milk almost totally unassimilable.

In the 1930’s a ten year study on the effects of pasteurized milk and raw milk on 900 cats was conducted by Dr Francis Pottenger. One group was fed exclusively with raw whole milk while the other group was fed only pasteurized whole milk, both from the same source. The group on the raw milk thrived and stayed active and healthy all their lives. The group on the pasteurized milk soon became lethargic, confused and highly susceptible to a range of diseases normally associated with humans- heart disease, kidney failure, thyroid dysfunction, respiratory problems, brittle bones, loss of teeth, liver inflammation etc. The offspring of the raw milk group were just as healthy as their parents, while the first offspring of the pasteurized group were all born with poor teeth and small weak bones- a sure sign of calcium deficiency, which showed a lack of calcium absorption from pasteurized milk. Many

of the following offspring of the pasteurized group were stillborn and those that survived were unable to reproduce. The experiment had to end there, even though the raw milk group continued to reproduce. Another experiment has shown that even newborn calves fed on pasteurized milk from their own mothers usually die within six months, something the dairy is not too keen to admit.

Despite the evidence from the above experiments, it is actually illegal to sell raw milk in many countries. It is far more profitable for dairy companies to extend the shelf life of milk by pasteurizing it, even though it shortens the shelf life of humans. Pasteurization also makes milk from sick cows relatively safe by killing off some, but not all, dangerous germs, and this also means bigger profits.

Another big word on the side of your carton of milk is “homogenized”. This means the fat molecules in the milk have been fragmented and pulverized to stop them separating from the milk. It may stop the cream from separating from the milk in the carton, but it also permits these tiny fragments of milk fat to pass through the small intestine. This increases the amount of denatured fat and cholesterol absorbed by the body. You can actually absorb more milk fat from homogenized milk than from full cream!

Women who worry about osteoporosis should be aware of the nature of “modern milk”. American women, who consume large quantities of pasteurized milk products, suffer the world’s highest incidence of osteoporosis. Raw cabbage supplies far more assimilable calcium than any denatured milk product. Adults should seriously reconsider milk as part of their daily diet, unless they can get raw certified milk, which is an excellent food. To stuff children with pasteurized milk to make them strong and healthy is pure rubbish because they simply cannot assimilate the nutrients. Instead, all pasteurized dairy products should be eliminated from the diet.

We all know the ads- “them bones them bones need calcium, help your child grow fit and strong by giving them milk

everyday...” We are continually bombarded with ads telling us to drink milk everyday throughout our lives. If we look at nature we

see that the young feed only on milk until they are old enough to be weaned off it and onto other foods. In humans, the natural

disappearance of the milk digesting enzyme lactase from the human system upon reaching maturity shows that we have no

more need for milk than adult tigers or chimps.

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Health &

Fitness

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HOMES & LAND REALTYProperties for sale and for rent in the Mijas Costa area

Modern and spacious luxury garden apartment. Generously sized double bedrooms. Pool and garden. Two sunny terraces. Immaculate cond. Close to amenities. Few minutes’ drive to the beach. Must be viewed!

Ref: 10026 €379,000

3-bedroom traditional villa. Amazing south west-facing terrace area, private pool. Gorgeous views over the coast. Set on one level with spacious rooms, new kitchen, fireplace and a garage for 2 cars.

Ref: 10292 €350,000

Here we have a very large villa with gorgeous sea views. It is situated in the heart of Riviera del Sol on a very quiet road with only a 5 minute walk to the shops and bars.

Ref: 10018 €495,000

This is a fantastic newly constructed villa with views over the golf course and driving range. Immaculate inside and out. 3 minute walk to shops, bars and restaurants. Reduced from 595,000.

Ref: 10022 €375,000 ovno

A lovely cosy apartment situated in a very well maintained urbanisation close to local amenities. Large terrace looking out onto beautiful sea views. A giveaway at this price and still open to sensible offers.

Ref: 10023 €135,000

A beautiful 3-bed, 2-bath apartment with south facing views. Situated in close proximity to all local amenities on a quiet road next to the Riviera Driving Range. Stunning condition. Sold furnished. A must see bargain.

Ref: 10025 €109,000

Townhouse in a fantastic location with pool & tennis court. 3/4 beds, 2.5 bathrooms. Close to Clubhouse/restaurant. Spacious lounge and dining area, large terrace, lovely private garden. Approx 200 m2.

Ref: 10101 €349,900

Riviera del Sol

Telephone: 952 930 111 Mobile: 646 210 055 or 619 096 079info@homesandlandrealty.org www.homesandlandrealty.org

Avda. del Golf, El Saladito II, Riviera del Sol, 29649, Mijas Costa, Malaga

This procedure is becoming an increasingly popular way to take control and reverse the signs of ageing and stress. Fillers are used to remove lines and wrinkles caused by environmental factors, challenging careers, ageing, sun exposure, lifestyle pressures or simply as a result of the way we use our facial muscles.

Injection of fi llers with Hyaluronic Acid (a substance that occurs naturally in healthy skin) is injected directly into the wrinkle contour. Results are immediate - smoother, softer, more youthful skin - and in many cases the line is literally ‘erased’.

The results are natural looking with very little down-time. Most popular areas to treat for men are between the eyebrows (i.e. glabella), nose-to-mouth lines (i.e. nasolabial folds), lips, around mouth and cheeks.

• Return lost volume and treat facial lines by replacing the natural hyaluronic acid content of the skin.

• Add defi nition and volume to your cheeks or chin, providing volume to support the skin’s structure.

• Small quantities are injected into carefully targeted areas to help give facial features back their fullness, reduce wrinkles and enhance contours.

• No recovery time needed! You can resume to your regular activities immediately after the treatment

Teeth whitening is one of the easiest ways to improve your appearance. Whiter teeth can boost your self-esteem and confi dence. It can also

make you look much younger as well as make you look healthier and more vibrant. Years of drinking coff ee, tea, soft drinks, red wine, and smoking eventually takes their toll on teeth. The results are dull, yellowish-coloured teeth. Some teeth may have darker gray-coloured stains due to antibiotics.

Most people will benefi t from teeth whitening. Teeth whitening is a proven safe and eff ective way to brighten stained, discoloured teeth. There are many salons that off er teeth whitening treatments, however should you wish to carry it out at home here are the top 3 home teeth whitening kits that have been proven to work.

1. Dr. Georges Dental White. Proven to lighten up to 11 shades. This is an extremely easy to use and eff ective solution and is one of the best teeth whiteners that we have found. It is also the most aff ordable on the market at £24.99 online and lasts ages. Smile4you.co.uk

2. Pro White Teeth is the most professional at-home teeth whitening system available today. This comprehensive product provides both a convenient and economical system that whitens teeth or your money back - guaranteed. Along with the most eff ective custom lab-made trays available, the company off ers excellent customer service. Prowhiteteeth.com

3. NiteWhite ACP Turbo is recommended for people who prefer the convenience of whitening while they sleep. It lightens for an average of 6 shades in 3 nights. It is the fi rst take-home whitener to combine amorphous calcium phosphate (ACP), potassium nitrate and fl uoride for enhanced whitening results. This unique formula is clinically proven to reduce sensitivity, rebuild enamel, add luster and reduce fadeback. It is available in 10% CP, 16% CP, 22% CP and 6% HP. Nightwhiteacp.com or amazon.co.uk

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HOMES & LAND REALTYProperties for sale and for rent in the Mijas Costa area

Modern and spacious luxury garden apartment. Generously sized double bedrooms. Pool and garden. Two sunny terraces. Immaculate cond. Close to amenities. Few minutes’ drive to the beach. Must be viewed!

Ref: 10026 €379,000

3-bedroom traditional villa. Amazing south west-facing terrace area, private pool. Gorgeous views over the coast. Set on one level with spacious rooms, new kitchen, fireplace and a garage for 2 cars.

Ref: 10292 €350,000

Here we have a very large villa with gorgeous sea views. It is situated in the heart of Riviera del Sol on a very quiet road with only a 5 minute walk to the shops and bars.

Ref: 10018 €495,000

This is a fantastic newly constructed villa with views over the golf course and driving range. Immaculate inside and out. 3 minute walk to shops, bars and restaurants. Reduced from 595,000.

Ref: 10022 €375,000 ovno

A lovely cosy apartment situated in a very well maintained urbanisation close to local amenities. Large terrace looking out onto beautiful sea views. A giveaway at this price and still open to sensible offers.

Ref: 10023 €135,000

A beautiful 3-bed, 2-bath apartment with south facing views. Situated in close proximity to all local amenities on a quiet road next to the Riviera Driving Range. Stunning condition. Sold furnished. A must see bargain.

Ref: 10025 €109,000

Townhouse in a fantastic location with pool & tennis court. 3/4 beds, 2.5 bathrooms. Close to Clubhouse/restaurant. Spacious lounge and dining area, large terrace, lovely private garden. Approx 200 m2.

Ref: 10101 €349,900

Riviera del Sol

Telephone: 952 930 111 Mobile: 646 210 055 or 619 096 079info@homesandlandrealty.org www.homesandlandrealty.org

Avda. del Golf, El Saladito II, Riviera del Sol, 29649, Mijas Costa, Malaga 45

Teeth whitening

whitening results. This unique formula is clinically proven to reduce sensitivity, rebuild enamel, add luster and reduce fadeback. It is available in 10% CP, 16% CP, 22% CP and 6% HP. Nightwhiteacp.com or amazon.co.ukNightwhiteacp.com or amazon.co.uk