Tips for Enjoying the Long Haul

1. The destination-unknown weekend road trip. Bring your girl, your wallet, and your sense of adventure. Uncharted territory is the ultimate aphrodisiac.

2. The border hop. Crossing state boundaries carries all the prosaic ceremony a tollbooth can offer. Which is to say, none. But cross into Tijuana, Mexico, from San Diego and you'll develop an appreciation for how different life can really be over the fence.

3. The one-way voyage. You leave your life behind, say goodbye to your friends, and set out into the world to find fame, fortune, or some combination of the two in a place you never thought you'd call home. They don't make a GPS for this kind of trip. You navigate by the pull of your gut.

4. The coast-to-coaster. Yes, it takes time. It takes money. But here's why it's essential: You will meet one unforgettable girl and never see her again. You will almost land in jail. And best of all, you will collect more immortal memories than you will bugs on your windshield.

5. The urban zigzag. Doesn't matter in which city: New York, Chicago, Houston, San Francisco. Just drive through it, fast, at 3 a.m. You'll feel like you own the place.

6. The European weekend. Pick one grand city: Paris, Prague, Berlin, Barcelona, Rome, London. Leave Thursday. Return Monday. Pack just one small backpack. It's much harder to hate the world once you've actually seen it.

7. The grid skip. Go anywhere beyond the reach of city lights and cell towers. Preferably, it requires starting a fire from scratch, catching dinner, and not showering -- things every guy should be able to do if pressed.

8. The jam session. Jerry's gone, but the nomadic, roving utopia pioneered by Deadheads can still be found on a minitour circuit. Fill your trunk with provisions and follow your favorite band for as long as vacation time allows. There's something pure, noble, and essential about a live-music tour in outdoor venues.

9. The long goodbye. Letting your grandfather die with dignity doesn't mean FedEx-ing flowers to his nursing home every Friday. When you care enough to give the very best, give yourself.

10. New Orleans. Because it's still there.

11. The three-ballpark trip. Try Baltimore (Camden Yards) to New York (Yankee Stadium) to Boston (Fenway Park), if you're on the East Coast; Cincinnati (Great American Ball Park) to Chicago (Wrigley Field) to St. Louis (Busch Stadium) in the Midwest; and Seattle (Safeco Field) to Oakland (McAfee Coliseum) to San Francisco (AT&T Park) on the West Coast.

12. The test track. There's something empowering about identifying a killer stretch of road, learning its nuances, and wearing grooves in the asphalt.

13. The reconciliation. Against all reason, you set out to win her back, showing up on the doorstep in her new town, new dorm, or new apartment. If you succeed, you get the girl. If you fail, at least you've learned how strong your will can be when you're reaching for something you really want.

Add 2 Inches to Your Arms

Your Goal: Bigger Arms

Your Time: 24 Minutes

Unless you can complete a set of five chinups and eight dips, you should limit muscle building workout exercises that isolate your arms, such as biceps curls and triceps extensions. "Your arms will grow best when you focus on the basics," says Kelly Baggett, a certified personal trainer with the International Sports Sciences Association.

The basics, he explains, are compound exercises--such as the chinup and dip--that force you to move at more than one joint. These movements allow you to use heavier weights than you would with single-joint isolation exercises, while also training either your chest or back. So don't worry: By using these muscle building workouts, you'll fully engage the muscles of your arms with each repetition, and you'll also shore up any weaknesses in the larger muscles of your upper body.

If you can't yet perform five chinups and eight dips, do Workout A, on the other side of this poster, twice a week. When you're able to complete a full complement of both exercises, progress to Workout B, performing the routine once every 3 to 5 days for bigger arms--and a better total body.

The Payoff

Fuller Biceps
This muscle building workout routine places your arms in front of you during some arm curls and behind you or at your sides during others. Varying arm positions builds the biceps evenly. As a result, you'll raise your peak and build thickness throughout your arms.

Stronger Triceps
Your triceps consist of three distinct muscles--the lateral head, on the outside of the arm; the long head, which provides bulk; and the medial head, which lies between the other two. This plan develops all three.

A Bigger Upper Body
The chinup and bench press in this workout develop your arms with help from your back and chest, respectively. The benefit: You'll build a bigger and more balanced upper body to support larger--and stronger--arms.

Benchmark Of Success

How Big Are Your Arms?

Since it requires only a tape measure, finding the circumference of your arms is an excellent way to gauge the effectiveness of your arm workout.

Your arms may look slightly larger after a workout or meal, when blood and water rush to your muscles. So, for the most accurate results, take all your measure-ments at the same time of day, such as before breakfast. Extend your arm in front of you (unflexed) and wrap a measuring tape around the largest portion of your upper arm. Record the circumference, then measure your other arm.
Track Your Progress

Record the total circumference of both your arms in the chart below. Then follow this workout and remeasure every 2 weeks. Go to MensHealth.com/poster to chart your improvement and get more exercise tips.

Build a Ripped Body by Starting with Your Legs

Legs are the neglected stepchild in physical training. Instead of building muscle, you can always hide stilts under sweatpants, and it's so easy to display a massive chest and big arms by washing your T-shirts in hot water.

But as a speed, strength, and conditioning coach, I've watched both athletes and nonathletes transform their bodies by shifting their training focus to their legs and building muscle there. Developing the largest muscle groups in your lower body -- your quadriceps, hamstrings, and gluteal muscles -- boosts your metabolism by increasing your body's lean muscle mass. It also revs up production of hormones that help you build muscle.

You'll look leaner and more muscular, and you'll feel stronger. Check that -- you'll be stronger.

A Stronger Upper Body

Training large muscle groups with heavy lifting produces a natural surge in growth hormone and testosterone. And there's nothing like squats to involve the large muscle groups. To perform the following variation on the squat, you have to activate most of your body's muscles simultaneously

Bulgarian split squat

Stand with a bench behind you and a barbell across the back of your shoulders. Place your left foot on the bench. Keeping your torso upright, lower your body until your right thigh is parallel to the floor. Pause, then push yourself back up. Perform three or four sets of eight to 10 repetitions on each leg.

Use our pullup program to get a V-shaped body

The V has a grand lineage. For the Romans, it was a letter and a number, chiseled into marble for millennia. The V is flashed for victory and for peace. V8 juice is good for our bodies, V-8 engines are good for our souls. (Let's ignore V-2 rockets and VH-1.)

But back to that chisel. A V-shaped upper body conveys power in the boardroom as well as on the beach. You get that V by developing the latissimus dorsi, the largest muscle in your back. Pullups can deliver you to V-ness. They require strength, flexibility, and balance; they recruit muscles from your back, shoulders, arms, and core. Whether you call them pullups or chinups, they work.

Last year, I began training Mike, a man in his mid-40s who had never been able to do a pullup, and Zach, a 23-year-old who could easily do 15 repetitions but was dissatisfied with his back size. Each client used the following program, and each achieved his goal.
Get a Grip

Unless you strengthen your grip, it will fail long before your arms, shoulders, or back.

STATIC HANG
Grab the bar with an overhand grip and hang with your arms straight. Once you can hang for 60 seconds, wrap a towel around the bar. The thickness makes your finger and forearm muscles stretch. Work at this until you can hang for 60 seconds.

Recruit Support

Your core connects your upper- and lower-body musculature. So improving core strength will keep your head, shoulders, hips, knees, and ankles properly aligned throughout the pullup.

SWISS-BALL REVERSE PUSHUP

On a Smith machine or squat rack, secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with an overhand grip that's slightly wider than shoulder width. Hang at arm's length with your body in a straight line, and place your lower legs on a Swiss ball. Keeping your body rigid, pull your chest to the bar. Pause, then lower yourself back to the starting position. Perform 12 repetitions.

Make Your 4 Biggest Muscle Groups Bigger

he numbers from the health-club industry are downright cheery. More than 11 percent of Americans now belong to gyms, according to a trade group, and those 34 million gym members swiped their cards an average of 93 times in 2001. So where are all the muscles? We haven't seen them, either. That's why we called together Club Shred, our unofficial BMF collective, to figure out why men aren't getting the results they want, and what they can do instead. Our hard corps came up with fitness tips for training your largest muscle groups. Follow the rules and you'll be one of the guys who have something to show for their 93 gym visits this year.
Build a Better Back

"Scapular retraction" sounds like a surgical procedure -- and, for all we know, it very well may be. But in the weight room, it's a muscle action that strengthens the middle part of your trapezius, one of your back's biggest muscles.

The movement: Pull your shoulder blades (scapulae) together in back (retracting them). The exercise: any variety of row -- seated using a cable machine; bent-over with a barbell, dumbbells, or T-bar; or standing, pulling a cable down to your face.

Latest retraction: For something a little different, try the bow and arrow, suggests Craig Ballantyne, C.S.C.S., a strength coach in Toronto. Attach a stirrup handle to a high cable pulley. Stand with your right side facing the weight stack, as if you were a left-handed archer. Grab the handle with your left hand and hold it in front of your face, like a bowstring you're about to pull back. Now pull it back and to the left using midback muscles, pause, return to the starting posi-tion, and repeat. Do one set of 10 to 12 repetitions with each arm for starters. Add one set each workout, to a maximum of three sets. This will build strength and muscle mass in your scapular retractors.
Arm Yourself

Your arm muscles aren't isolated hunks of meat. They work hardest in conjunction with bigger, stronger upper-body muscles. "If you want big arms, do chinups and dips," says Alwyn Cosgrove, C.S.C.S., a strength coach and owner of Cosgrove Results Fitness Training in Newhall, California. "The rest is fun, but it's just details."

Dip tip: If you can't jump right onto the parallel bars and knock out a set of dips, start with bench dips. Sit on the edge of a bench or chair, palms alongside your hips, fingers pointed toward your legs, feet flat on the floor. Straighten your arms so your butt comes off the bench, then bend your arms as you slowly lower yourself (in front of the chair) until your upper arms are parallel to the floor. Pause, then push back up. When you can do more than 10, progress to parallel-bar dips.

Chin music: Most men can't do chinups. The kneeling lat pulldown is an exercise that helps you get there. Attach a straight bar to a high cable pulley, grab it with a shoulder-width, underhand grip, kneel on the floor, and then pull the bar down past your chin. Gradually increase the weight and decrease the repetitions until the weight's so heavy it pulls you off the floor. Now you're ready for the chinup bar.
Pack Your Chest

The exercises that use the most muscles build the most muscle. That's why bench presses are better than flies. "Adding 100 pounds to your bench will put on way more mass than anything else," says Michael Mejia, C.S.C.S.

Bench it up: Everyone knows how to do the bench press: Lie on bench, grip bar, lower bar to chest, and so forth. But few pay any more attention to their foot position during bench presses than they would during sex.

Try this: Imagine that you're doing the exercise standing up. Set your feet in a wide, athletic stance. And push out the repetitions as if you were throwing the bar to someone standing in front of you, rather than lifting it off your chest. The extra vigor in your execution will result in extra inches on your body.
Be a Leg Man

If you know how to squat, you can get an entire lower-body workout with one set, says Tim Ziegenfuss, Ph.D., C.S.C.S., an exercise physiologist and nutrition researcher in Wadsworth, Ohio. You use 200 muscles to walk; you'll hit more when you squat with a barbell across your back.

Squat till you drop: Here's the drill: Warm up thoroughly. Select a weight you think you can squat for 10 repetitions. Now squat as many times as you can with that weight. When you can't do any more, stand and catch your breath, then do single repetitions until you get to 20. (These are sometimes called "breathing squats," since you're allowed to breathe as many times as necessary between repetitions.)

The key: The weight stays on your shoulders until you've finished all 20 repetitions. Then you rack the barbell and crawl home.

Get Bigger Muscles in 4 Weeks

Fair warning: There are no biceps curls in this workout. That may strike you as odd, considering the title. But more than likely, the exercises in this training plan are the exact ones you need to perform in order to build your biceps bigger than ever.

See, I hear lots of guys complain that they have small arms despite having done tons of biceps curls. But the trouble isn't their biceps. What's limiting them is weakness in the muscles of their upper back, shoulders, and core. In fact, that's true for almost every slow-growing muscle group.

So use my 3-D Workout to shore up your weak spots, by strengthening the muscles that surround your joints. After 4 weeks of working your muscles from all angles, you'll find that you're stronger in nearly every upper-body exercise, including the biceps curl. And that's the foolproof formula for building more muscle.

Directions: Complete this workout 3 to 4 days a week, with a day of rest between sessions. Do the exercises in the order shown, using these guidelines.

Exercise 1: Perform straight sets, completing all your sets before moving on to exercises 2A and 2B. Rest for the prescribed time between sets.

Exercises 2A and 2B: Perform these exercises as a pair: Do 1 set of 2A, rest for the prescribed time, then do 1 set of 2B and rest again. Repeat until you've completed all your sets. Treat 2B as a single exercise: Do the prescribed number of reps (8 to 10) for each of the five movements (Y, T, W, L, and I), and then rest.

Exercises 3A and 3B: Perform these exercises as a pair: Do 1 set of exercise 3A, rest for the prescribed amount of time, then do 1 set of exercise 3B and rest again. Repeat this sequence until you've completed all your sets.

Blast fat and build muscle with this all-in-one workout

There's never a waiting list for the rowing machine. But if you use the right form and regimen, this floor skimmer can torch more calories than a treadmill, build your upper body into a broad V shape, and injury-proof your lower back. To make it work, you first need to find a groove, says Bill Manning, an assistant rowing coach at Harvard University. "If you don't have rhythm, you'll tire quickly and won't yield serious output." Follow Manning's tips and workouts to reap the benefits of rowing.

Your Perfect-Form Primer

1. Sit with your legs bent, shins nearly vertical. Lean your upper body toward your knees but keep your back and shoulders straight. Hold your arms in front of you and grab the handle with an overhand grip, wrists flat.

2. Without moving your arms or leaning backward, push off with your legs, driving your feet into the stirrups while keeping your back straight.

3. When the handle is over your knees, pull the bar toward your lower chest. Lean your upper body back until your shoulders are behind your pelvis. Draw your elbows behind you and continue to push with your legs.

4. As the bar touches your lower chest, squeeze your shoulder blades together. Relax your arms, let the cable gently pull your arms back toward the flywheel, and lean forward at the hips. Once the handle passes your extended knees, bend them to slide forward on the seat.

Common mistakes, like hunching your shoulders and leaning too far back, diminish pulling power and strain your back.

The Workouts

Day 1 The Pyramid

Row hard (90 percent of your maximum) for 5 strokes and then do 5 easy (60 percent). Now row 10 hard and 10 easy. Repeat but increase your count to 15 each, then 20, 25, and 30. Next, go back down the pyramid, decreasing by intervals of 5. Repeat when you're able.

Day 2 The 1-to-1

Row hard for 1 minute and then do 1 minute of easy strokes. Repeat, alternating hard and easy, for 15 to 20 minutes. Gradually increase your time to a half hour. Aim for 18 to 20 strokes per minute. After several sessions, shoot for 30 strokes per minute.

Day 3 The Sprint

Set your machine on a 500-meter interval program with 2 minutes of rest. Row at 75 percent of your max and then rest 2 minutes. Do 10 intervals.

8 Weeks to Increase Your Endurance

Francis Bellamy can help you run faster than ever before. He's not an Olympic coach or a genetic engineer. He was a Baptist minister, born in 1855, who probably never even heard of a 10-K. But in between sermons and baptisms, Bellamy created the ultimate training tool for runners: the Pledge of Allegiance.

No doubt, the ACLU will say this training approach has "vast conspiracy engineered by right-wing joggers" written all over it. Let 'em sue. In a study from the University of Wisconsin at Lacrosse, researchers found that a person's ability to recite the Pledge of Allegiance—all 31 words, out loud—while running is a highly accurate gauge of his intensity of exertion.

"It allows you to run at the ideal pace for every single workout, whether it's a long, easy run or high-intensity intervals," says Derek Marks, Ph.D., a professor of human performance at California State University at Stanislaus. And that type of precision training is the key to upgrading your performance and downsizing your race times.

Put it to the test with our patented go-fast plan. We'll show you how reciting on the run can help you turn in your best 10-K time ever. Just one thing: Your right hand? Don't place it over your chest during a race; someone's likely to mistake your patriotism for a heart attack.

The Science of Speed
Before we get to the Pledge, a lesson in lactate threshold. Lactate is your body's buffering agent for the acid that builds up in your legs and causes them to burn during a run. The faster you run, the faster your acid levels rise. At a certain point, there's too much acid to neutralize, and you have to slow down. This is when you've crossed your lactate threshold.

You can also think of your lactate threshold as the fastest pace you can run that allows you to start and finish at the same speed, without feeling any burn. "By pushing your lactate threshold higher, you'll be able to run faster, longer," says Ed Coyle, Ph.D., a professor of kinesiology and health education at the University of Texas. That's where the Pledge of Allegiance comes in: It's the tool that will help you raise your threshold.

Training Days
In this program, you'll run 3 or 4 days a week, usually resting a day after each run. You'll vary the distance and intensity of the workouts, with each designed to build on the preceding one. Follow the guidelines below for performing each workout at the ideal intensity.

Volume Training
On volume days, you have just one goal: Log the miles. "Volume training is designed to develop your cardiovascular system's ability to perform prolonged exercise, as well as to prepare your muscles and joints for the repeated impact of running," says Marks.

Intensity: Run at a pace that allows you to recite the Pledge of Allegiance easily.

Maximal Steady-State Training
You'll perform these runs as close to your lactate threshold as possible. "Maximal steady-state training simulates race pace and improves your body's ability to clear speed-limiting acid from your blood and muscles," says Jerry Mayo, Ph.D., an exercise scientist at Hendrix College in Conway, Arkansas.

Intensity: Run at a pace that allows you to recite the Pledge of Allegiance with difficulty, in spurts of only three or four words at a time.

Interval Training
You'll intersperse short bouts of running that are above your lactate threshold with longer periods of running that fall below it. "Intervals train your body to tolerate high amounts of acid," says Marks.

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Intensity: Start by running at your volume-training intensity for 5 minutes. Then increase your speed until you can't recite a single word of the Pledge. Maintain this pace for 30 seconds, then slow down to your starting pace for the next 3 minutes, before beginning another 30-second high-intensity stint. Start with five intervals and try to do more each workout, while shortening the duration of the recovery periods.

The Multilevel 10-K Plan
Determine which program is appropriate for your level of fitness, then use the chart below as a guide for your day-by-day workout calendar. Next to each mileage amount is a corresponding letter that indicates whether you perform volume training (V), maximal steady-state training (M), or interval training (I) that day. Complete the entire plan, then repeat it to continue to push your fitness level higher.

Beginner: Follow the Beginner program if you perform aerobic exercise or sports 2 or 3 days a week or more.

Advanced: Do the Advanced plan if you run at least 20 minutes or 2 miles 3 days a week.

10 Short Cuts To Strong Sexy Abs

Follow these steps for the abs you've always dreamed of having.

1. Trade crunches for Pilates.

To firm up the muscles beneath your love handles--known as the external obliques--try the Pilates "100s." This exercise was found to challenge more overall muscle in one shot (specifically, the muscles spanning the waist) than traditional crunches, according to a new study by Michele Olson, Ph.D., at Auburn University in Montgomery, Ala. To do the 100s, sit on a mat and make a V with your body (your butt forms the bottom of the V). Reach your hands past your knees, arms parallel to the floor. Pump your arms up and down 100 times, inhaling and exhaling every five counts.

2. Grab a ball.

Women who did their ab workouts with a stability ball beneath their glutes and lower back got bonus benefits, in a study from the Journal of Strength and Conditioning Research. The women used both their abs and their back muscles, key for making you stand tall and look slender. If you're not doing abs now, don't start on the ball--this can damage your spinal disks, says abdominal-training expert Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance. Build strength and stability off of the ball first.

Try "crossover crunches": In standard crunch position, bring one shoulder toward your opposite knee. Hold for two to three counts. Start with five to 10 reps on each side. Progress to 10 counts and 20 reps. Do this three times a week, and you can move to the ball after three weeks.

3. Let your back come off the floor.

When lying on your back with your knees bent, you should be able to get your fingers under the hollow of your lower back. Maintaining your back's normal curve lets you work your abs without straining your spine, according to McGill. Instead of sucking your navel to the floor, "brace" your abs as if someone were about to punch you in the stomach. Keep that tension (and the arch) while doing ab work.

4. Add weight, not repetitions.

Your abs are just like your biceps: To make them stronger and tighter, you don't need 500 reps. Instead, try grabbing a three- or five-pound weight. Place it behind your head or on your chest and do one set of eight to 15 sit-ups, working up to more sets as you get stronger.

5. Slow down.

You'll get the body you want faster by doing 10 slow repetitions instead of 20 fast ones. Moving slowly--two counts up and two counts down--allows you to use more precise form, which can stimulate your muscles better and make them stronger, says Rodney Corn of the National Aca demy of Sports Medicine. (The faster you go, the more likely you are to use momentum instead of your abs.) Your muscles should feel tired in 15 reps.

6. Life weights one arm at a time.

Your core muscles get a workout when you exercise on an unstable base--like when you're standing on one leg or on top of a wobbly rubber disk-- because your weight is off-center, causing your core to kick in a little harder. Similarly, when you do upperbody moves one arm at a time, the off-centeredness gives ab and back muscles an extra challenge.

7. Invest in cardio.

To show off the abs of steel you've been building, 30 minutes of cardio gets you further than 30 minutes of crunches. To burn off the layer of fat that's hiding your muscles, ab-specific contractions just don't do the trick, says Len Kravitz, Ph.D., professor of exercise physiology at the University of New Mexico. Ab moves burn about two to six calories per minute, while cardio blasts 10 or 12.

8. Try Chinese food.

A standard turkey sandwich on whole wheat has a measly four grams of fiber. The problem? Studies show that people who eat more fiber tend to be leaner and have smaller waistlines than people who don't eat as much of it. Better: A serving of chow mein with extra broccoli and brown rice has about 10 grams of fiber. Worried about the sodium in Chinese food? It's a myth that sodium noticeably changes your abs, says Liz Applegate, Ph.D., director of sports nutrition at University of California, Davis.

9. Choose the cookie with sugar.

Many sugar-free cookies are sweetened with sugar alcohols, which can cause gas and bloating, says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. To skip these sweeteners, avoid ingredients ending in "-ol," including sorbitol, lactitol, and maltitol. Many sugarfree versions, by the way, have almost as many calories as the originals. Other artificial sweet eners, such as sucralose (Splenda) and aspartame (NutraSweet), don't appear to have the same bloating effect.

10. Have three seltzers this week.

Swapping alcohol for seltzer or another beverage can slim your waist. That's because calories metabolized from alcohol are more prone to be stored as fat around the belly, says Applegate. Of course, going low-cal is even more slimming: Skipping three pomegranate martinis a week trims about 2,300 calories a month. That's eight pounds of fat per year.

Low Sex Drive in Women

This comprehensive overview covers diagnosis, treatment of this common problem.

Definition

A woman's sexual desires naturally fluctuate over the years. Highs and lows commonly coincide with the beginning or end of a relationship or with major life changes, such as pregnancy, menopause or illness. However, if you are bothered by a low sex drive or decreased sex drive, there are lifestyle changes and sex techniques that may put you in the mood more often. Some medications offer promise as well.

Even researchers disagree about the best measure of low sex drive in women. After all, perfectly normal women vary greatly in their desire for sex and their views about the optimal amount of sex. Besides, the number of times you have sex each week isn't necessarily a good measure of your libido; women skip sex for many reasons that have nothing to do with desire, including fatigue, stress, poor body image or lack of emotional intimacy.

So, what exactly is low sex drive in women? In medical terms, you have hypoactive sexual desire disorder if you have a persistent or recurrent lack of interest in sex that causes you personal distress. But you don't have to meet this medical definition to seek help. If you aren't as interested in sex as you'd like to be, talk to your doctor.

Symptoms

Obviously, the major symptom of low sex drive in women is a low or absent desire for sex. According to some studies, more than 40 percent of women complain of low sexual desire at some point. The percentage is smaller—5 percent to 15 percent—if you only count women with ongoing problems.

Still, researchers acknowledge that it's difficult to measure what's normal and what's not. If you want to have sex less often than your partner does, neither one of you is necessarily outside the norm for people at your stage in life—although your differences may cause distress. Similarly, even if your sex drive is weaker than it once was, your relationship may be stronger than ever. Bottom line: There is no magic number to define low sex drive. It varies from woman to woman.

Causes

A woman's desire for sex is based on a complex interaction of many components affecting intimacy, including physical well-being, emotional well-being, experiences, beliefs, lifestyle and current relationship. If you're experiencing problems in any of these areas, it can affect your sexual desire. In other words, there are dozens of reasons you may not be interested in sex:

Physical causes

A wide range of illnesses, physical changes and medications can cause a low sex drive, including:

  • Sexual problems. If you experience pain during sex (dyspareunia) or inability to orgasm (anorgasmia), it can hamper your desire for sex.
  • Medical diseases. Numerous nonsexual diseases can also affect desire for sex, including arthritis, cancer, diabetes, high blood pressure, coronary artery disease and neurological diseases. Infertility also can contribute to low sex drive, even after infertility treatments are over.
  • Medications. Many prescription medications—including antidepressants, blood pressure medications and chemotherapy drugs—are notorious libido killers. Antihistamines also can zap your sex drive.
  • Alcohol and drugs. A glass of wine may make you feel amorous, but too much alcohol can spoil your sex drive; the same is true of street drugs.
  • Surgery. Any surgery related to your breasts or your genital tract can affect your body image, function and desire for sex.
  • Fatigue. The exhaustion of caring for aging parents or young children can contribute to low sex drive.

Hormone changes

Changes in your hormone levels may change your desire for sex:

  • Menopause. Estrogen helps maintain the health of your vaginal tissues and your interest in sex. But estrogen levels drop during the transition to menopause, which can cause a double whammy—decreased interest in sex and drier vaginal tissues, resulting in painful or uncomfortable sex. At the same time, women may also experience a decrease in the hormone testosterone, which boosts sex drive in men and women alike. Although many women continue to have satisfying sex during menopause and beyond, some women experience a lagging libido during this hormonal change.
  • Pregnancy and breast-feeding. Hormone changes during pregnancy, just after having a baby and during breast-feeding can put a damper on sex drive. Of course, hormones aren't the only factor affecting intimacy during these times. Fatigue, changes in body image and the pressures of carrying—or caring for—a new baby can all contribute to changes in your sexual desire.

Psychological causes

Your problems don't have to be physical or biological to be real. There are many psychological causes of low sex drive, including:

  • Mental health problems, such as anxiety or depression
  • Stress, such as financial stress or work stress
  • Poor body image
  • Low self-esteem
  • History of physical or sexual abuse

Relationship issues

For many women, emotional closeness is an essential prelude to sexual intimacy. So problems in your relationship can be a major factor in low sex drive. Decreased interest in sex is often a result of ongoing issues, such as:

  • Lack of connection with your partner
  • Unresolved conflicts or fights
  • Poor communication of sexual needs and preferences
  • Infidelity or breach of trust

When to seek medical advice

Talk to your doctor if you are bothered by your level of desire for sex—whether you're actually having sex just once in a while or several times a week.

Tests and diagnosis

Primary care doctors and gynecologists often ask about sex and intimacy as part of a routine medical visit. Take this opportunity to be candid about your sexual concerns. If your doctor doesn't broach the subject, bring it up. You may feel embarrassed to talk about sex with your doctor, but this topic is perfectly appropriate. In fact, your sexual satisfaction is a vital part of your overall health and well-being.

Once you bring up your concerns about low sex drive, your doctor will probably look for a physical cause of the problem, such as a prescription or over-the-counter medication you're taking. Undiagnosed medical conditions such as diabetes or high blood pressure can also reduce your libido. During a pelvic exam, your doctor can check for signs of physical changes contributing to low sexual desire, such as thinning of your genital tissues, vaginal dryness or pain-triggering spots. He or she may also recommend additional screening tests, thyroid studies and questionnaires to help pinpoint your level of desire and find a reason for low desire. In addition, you may be referred to a specialized counselor or sex therapist to evaluate emotional and relationship factors that can cause low sex drive.

By definition, you may be diagnosed with hypoactive sexual desire disorder if screening tests reveal a persistent or recurrent lack of sexual thoughts or receptivity to sexual activity, which causes you personal distress. Whether you fit this medical diagnosis or not, your doctor can look for reasons that your sex drive isn't as high as you'd like and find ways to help.

Treatments and drugs

There is no simple pill or potion to increase sex drive in women. In fact, most women benefit from a multifaceted treatment approach aimed at the many causes behind this condition. This may include sex education, counseling, lifestyle changes and sometimes medication.

Lifestyle changes you can make

Healthy lifestyle changes can make a big difference in your desire for sex:

  • Exercise. Regular aerobic exercise and strength training can increase your stamina, improve your body image, elevate your mood and enhance your libido.
  • Stress less. Finding a better way to cope with work stress, financial stress and daily hassles can enhance your sex drive.
  • Be happier. A sense of personal well-being and happiness are important to sexual interest. So find ways to bring a little extra joy to your world.
  • Strengthen your pelvic muscles. Pelvic floor exercises (Kegel exercises) can improve your awareness of the muscles involved in pleasurable sexual sensations and increase your libido. To perform these exercises, tighten your pelvic muscles as if you're stopping a stream of urine. Hold for a count of five, relax and repeat. Do these exercises several times a day.

Relationship changes you and your partner can make

For women, better emotional intimacy often leads to better sexual intimacy:

  • Communicate with your partner. Conflicts and disagreements are a natural part of any relationship. Couples who learn to fight fair and communicate in an open, honest way usually maintain a stronger emotional connection, which can lead to better sex. Communicating about sex also is important. Talking about your likes and dislikes can set the stage for greater sexual intimacy.
  • Seek counseling. Talking with a sex therapist or counselor skilled in addressing sexual concerns can help with low sex drive. Therapy often includes education about sexual response and techniques and recommendations for reading materials or couples' exercises.
  • Set aside time for intimacy. Scheduling sex into your calendar may seem contrived and boring. But making intimacy a priority can help put your sex drive back on track.
  • Add a little spice to your sex life. Try a different sexual position, a different time of day or a different location for sex. If you and your partner are open to experimentation, sex toys and fantasy can help rekindle your sexual sizzle.

Medical treatments for low sex drive

Medications aren't always necessary to treat low sex drive. But they can help.

  • Treating underlying causes of low sex drive. The first medical intervention for low sex drive is usually addressing an underlying medical condition or medication that's known to have sexual side effects. This may include adjusting or changing your current medications or starting treatment for previously undetected conditions.
  • Estrogen therapy. Systemic estrogen therapy—by pill, patch or gel—can have a positive effect on brain function and mood factors that affect sexual response. Local estrogen therapy—in the form of a vaginal cream or a slow-releasing suppository or ring that you place in your vagina—can increase blood flow to the vagina and help improve desire. In some cases, your doctor may prescribe a combination of estrogen and progesterone.
  • Testosterone therapy. Male hormones, such as testosterone, play an important role in female sexual function, even though testosterone occurs in much lower amounts in women. However, replacing testosterone in women is controversial and it's not approved by the Food and Drug Administration (FDA) for sexual dysfunction in women. Plus, it can cause negative side effects, including acne, excess body hair (hirsutism), and mood or personality changes. Testosterone seems most effective for women with low testosterone levels as a result of surgery to remove the ovaries (oophorectomy). If you choose to use this therapy, your doctor will closely monitor your symptoms and blood levels to make sure you're not experiencing negative side effects.

Coping and support

Low sex drive can be very difficult for you and your partner. It's natural to feel frustrated or sad if you aren't able to be as sexy and romantic as you want—or you used to be. At the same time, low sex drive can make your partner feel rejected, which can lead to conflicts and strife. And this type of relationship turmoil can actually add to your lack of desire for sex.

It may help to remember that fluctuations in your sex drive are a normal part of every relationship and every stage of life. Try not to focus all of your attention on sex. Instead, spend some time nurturing yourself and your relationship. Go for a long walk. Get a little extra sleep. Kiss your partner goodbye before you head out the door. Make a date night at your favorite restaurant. Feeling good about yourself and your partner can actually be the best foreplay.

Get a Hot Body—Stat!

Get a Hot Body—Stat!

Tone up and trim down with this do-anywhere workout.

Why wait in line at the gym when you can get the same results at home?

This total-body dumbbell workout from Mike Mejia, C.S.C.S., a personal trainer on Long Island, New York, hits several major muscle groups, and if you do one move after the other without rest, you'll torch serious calories.

Do six to 10 reps of each move, then go on to the next. After doing all four moves, rest for 60 seconds, then repeat. Choose a weight that lets you complete six to 10 reps of a Bent-Over Row. To see results in just four weeks, do the workout two or three times a week.

Lunge: Works lower body

Grab the dumbbells and stand with your feet together, arms at your sides. Lunge forward with your right foot until your right thigh is almost parallel to the floor. Return to start. Next, step back with your left foot and sink into a lunge. Return to start, then do a forward lunge with your left foot, then a back lunge with your right foot. That's one rep.

Bent-Over Row: Works upper back and biceps

Grab the dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That's one rep. Complete all reps without standing up.

Romanian Deadlift: Works glutes and hamstrings

Grab the dumbbells and stand with your feet hip-width apart, knees slightly bent. Position the dumbbells in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Squeeze your glutes to return to standing. That's one rep. Up for a bigger challenge? Try this move on one leg.

Curl and Press: Works shoulders, biceps, and triceps

Grab the dumbbells and stand with your feet hip-width apart, arms at your sides. Step forward with your right leg as you curl both dumbbells up to your shoulders. Sink into a lunge and press the dumbbells directly overhead, rotating your arms so that your palms face forward at the top of the move. Pause for two seconds, then return to start. That's one rep.

Arm Yourself for Summer

Our 10-minute routine targets jiggle and sculpts show-off muscle.

Sleeveless season is here! Make the most of it by sculpting toned, beautiful arms with our simple workout—you'll see results in just two weeks. With just a few moves, you can reverse the trend of naturally occurring muscle loss that happens with age. Our plan alternates exercises for the fronts and backs of your arms with push-ups to sculpt your entire upper body. This type of training, called supersets, shapes lean, balanced muscles that look great and are less prone to injury. Bare your arms with confidence!

Workout At a Glance

  • What you need: Set of 5- to 8-pound dumbbells, exercise mat, sturdy couch or chair.
  • How to do it: Perform the exercises in the order shown 3 times a week on nonconsecutive days. Start with the Main move:. If that's too difficult, do the Make it easier: variation. For a greater challenge, try the Make it harder: version. After each move, do 3 to 5 push-ups.
  • For faster results: Use a heavier set of dumbbells (such as 10 to 12 pounds) so you can do only 5 or 6 reps of each exercise without resting, and do the whole routine twice through. To burn more calories, try some of our fun cardio options that engage the arms.
  • The expert: Oscar Smith, a certified specialist in kinesiology and biomechanics, and owner of the O-Diesel fitness studio in New York City, created this routine.

Lying Reverse Curl

Main move: Lie with knees bent and feet flat. Hold a dumbbell in each hand, palms in, with upper arms at sides, elbows at 90 degrees and slightly off floor and hands toward ceiling. Without moving upper arms, straighten elbows and lower weights to almost touch floor, then lift back to start. Do eight to 10 reps.

Make it easier: Rest elbows on floor or use lighter weights.

Make it harder: Lower in slow motion and pause before slowly raising weights.

Push-Up

Main move: Begin in a modified plank position on hands and knees, body in a straight line from head to knees, hands directly under shoulders. Bend elbows back, keeping arms close to body, and lower chest toward floor. Straighten arms. Do three to five reps.

Make it easier: Do knee pushups with hands elevated on a couch, chair, or staircase.

Make it harder: Do full push-ups on hands and toes, body in a straight line.

Lying Triceps Extension

Main move: Lie on back, holding a dumbbell in each hand with arms extended straight up over chest, palms facing in. Keeping arms parallel and upper arms stationary, bend elbows to lower dumbbells toward face. Straighten elbows and press dumbbells back to start. Do eight to 10 reps. Now do push-ups!

Make it easier: Hold a single dumbbell with both hands.

Make it harder: After each rep of the main move, lower one weight across body toward opposite shoulder, press back to start, and repeat with opposite arm.

Two-Part Curl

Main move: Stand with feet shoulder-width apart, a dumbbell in each hand, arms at sides, palms facing back. Bend elbows to 90 degrees, rotating wrists so palms face up. Pause, then lower. Do eight to 10 reps, stopping at 90 degrees on final one.

Do eight to 10 more reps, bending elbows to raise weights toward shoulders and lowering to 90 degrees. Now do push-ups!

Make it easier: Do just the first portion of the exercise, curling to 90 degrees.

Make it harder: Lift dumbbells to 90 degrees, pause, and then curl all the way to shoulder before slowly lowering to start. Do 15 to 20 reps.

Arm Press-Back

Main move: Stand with left side facing a sturdy couch or chair, a dumbbell in right hand. Place left knee and hand on seat, keeping back straight; bend right arm to 90 degrees, elbow by hip, palm facing in. Keeping upper arm still, straighten elbow and press dumbbell back, rotating wrist so palm faces up. Lower. Do eight to 10 reps on each side. Now do push-ups!

Make it easier: Skip the couch and stand for more stability. Hold dumbbell by right hip, elbow bent behind you, left hand at side. Straighten arm to press weight backward. Switch arms after reps.

Make it harder: Balance on one leg, and use both arms at once. Tighten abs and hinge upper body forward slightly while extending other leg back, toes off floor. Switch legs halfway through reps.

The best cardio for your arms

  1. Swimming: The water doesn't just cool you off: It provides full-body resistance you don't encounter on land. Your arms are key for propelling you forward, so you'll sculpt strong, sleek swimmer's arms while burning as many as 680 calories an hour.
  2. Cardio machines with movable handles: Focus on pushing and pulling with every stride. Start by doing 1 minute with arms/1 minute without, and gradually increase. If your machine doesn't have handles, bend your elbows and pump your arms as though you're power walking.
  3. Rock climbing: Grasping overhead handholds gives your upper body a fresh workout, and you can blast up to 750 calories an hour as you figure out the best route to the top. Find indoor climbing facilities nationwide at indoorclimbing.com.
  4. Kickboxing classes: Throwing punches and jabs is a great way to get your heart pumping and melt up to 680 calories an hour. Get two free 20-minute routines to try at exercisetv.tv (just click on "kickboxing").
  5. Canoeing or kayaking: Paddling down a river is the perfect family adventure—and it burns up to about 500 calories an hour.
  6. Walking with poles: Studies show it can boost your calorie burn by more than 20 percent without making your walk feel any harder. Find poles and more info at walkingpoles.com.

Total Body Tightening

Total Body Tightening

With so little time to get in shape, you need to hit everything—hard.

For carving a solid core, Pilates is king. But it also makes a great total-body workout. Pilates challenges big and small muscles from your tootsies all the way up to the base of your noggin. The result is a longer-and leaner-looking you.

"It's resistance training, pure and simple, because you work with your own body weight in every move," says Alycea Ungaro, owner of Real Pilates in New York City.

Do these four moves three days a week for a smashing silhouette.

Rolldown

Works: core, glutes, and hamstrings

Sit on the floor with your knees bent, feet hip-width apart and flat on the floor. Grab the backs of your thighs and suck in your navel so your torso forms a C.

Keeping your back rounded, slowly roll back as low as you can with your feet planted on the floor. Take three deep breaths. Return to start. Repeat twice without resting.

Double-Leg Stretch

Works: core, shoulders, back, glutes, and legs

Lie on your back. Bring your knees toward your chest and grab your shins. Brace your abs. As you lift your head, neck, and shoulders off the floor, extend your legs. Hold them about 12 inches off the floor and straighten your arms over your head with your palms up.

Bring your knees back up to your chest and grab your legs again. That's one rep; do eight.

Side Leg Circles

Works: core and inner and outer thighs

Lie on your right side with your right upper arm on the floor and your head resting on your right hand. With knees straight, bend at your hips so your legs and torso form a slight angle.

Raise your left leg 6 to 8 inches and make 8 small forward circles from the hip, raising the leg higher with each one. From the highest point, make eight more small circles in the other direction as you lower the leg to start.

That's one rep. Do three and then repeat on the other side.

Spine Twist

Works: shoulders, obliques, back, glutes, and legs

Sit with your legs extended in front of you, knees straight and toes pointing up. Extend your arms to the sides at shoulder height, palms down.

Twist your upper body as far as you can to the left without compromising your posture or shifting your hips or legs. Pulse twice, reaching farther to the left each time. Return to center and repeat the move to the right. That's one rep; do five. Make it harder: Hold a 2- or 3-pound weight in each hand.

Ask Dr. Weil: Staying Healthy On A Plane Ride

Ask Dr. Weil: Staying Healthy On A Plane Ride

Question: I have a trip coming up. How can I stay healthy during the plane ride?

Answer: As someone who does his fair share of traveling, I've developed a few favorite strategies, and with good reason: According to a 2002 study, about 1 in 5 people will come down with a cold within a week of flying — that's approximately 4 times the risk they would have if they had stayed home. It's unclear what causes this increased susceptibility. The same researchers found no link between the recirculated air in airplane cabins and colds. However, it's possible that the low in-flight humidity levels dry out mucous membranes in the nose and eyes, which normally act as barriers against the viruses we're more likely to pick up when sitting in close proximity to sick passengers.

Whatever the cause, the single most important thing you can do to prevent the transmission of colds and other contagious diseases is to wash your hands well and often, according to the CDC. (Hand sanitizer works too.) The germs that cause colds, eye infections, and other illnesses spread easily via the hands, so avoid touching your eyes, nose, and mouth too. To keep mucous membranes moist, drink plenty of water, and refrain from alcohol and caffeine, which may dehydrate you. Hydrating throat and saline nasal sprays may also help.

When traveling, I also take a few select supplements. First: Fungi Perfecti's Host Defense for Travelers throat spray ($22; fungi.com). It contains a mix of five immune-boosting medicinal mushrooms. Spray it in your mouth every 2 hours while in flight.

I also like astragalus, an herbal supplement used in traditional Chinese medicine that may help prevent colds. Follow package directions, and take it the day before and for a few days after your flight.

Also: Don't forget: get up to stretch and walk around every hour or so. Physical activity helps prevent blood clots from forming in your legs.

Andrew Weil, MD, is director of the Arizona Center for Integrative Medicine at the University of Arizona and is a pioneer in the use of natural healing therapies. He received his medical training at Harvard University.

How Bad Are Your Health Vices?

How Bad Are Your Health Vices?

Can you ever reverse the damage of a past smoking habit or the savage tans you sported into your 30s? Here, what's forgivable, what's regrettable, and how to get healthier.

Reverse Your Health Sins

If you feel guilty about certain less-than-healthy habits — either from your past or present — you're in good company.

Thanks to lower levels of a brain enzyme called COMT, womankind is hardwired to worry, suggests research by the National Institute on Alcohol Abuse and Alcoholism. (Men tend to feel less anxious about life in general — but you knew that.) Not surprisingly, one big worry that health-conscious women have is how past behaviors — like the occasional pot smoking in the dorm room or popping OTC diet pills — will affect their well-being later in life. Read on to learn the real risks of various health lapses and find out which are forgivable, which are forgettable, and which are — yikes — truly regrettable. And don't worry... we'll tell you what you need to do now to fix those nagging health faux pas from your past.

Cigarettes: Regrettable

Lung cancer is the leading cause of cancer death in women. It turns out that the 4,000 chemicals in tobacco appear to be even more lethal when ingested by women than by men.

But the news is not all bad. Ex-smokers can be reassured that after passing a decade puff free, their risk of lung cancer is about the same as that of someone who never smoked. Unfortunately, lung damage from emphysema or bronchitis can't be reversed, but your cardiovascular system can bounce back. "Within 24 hours of stopping smoking, there is improvement in the function of the blood vessels. After 1 year, there's a 50% reduction in the risk of having a heart attack," says Sharonne Hayes, MD, director of the Women's Heart Clinic at the Mayo Clinic in Rochester, MN. And within 15 years, your risk of heart disease is similar to that of a lifelong nonsmoker. Thirty minutes of exercise a day will speed the return to normal heart function.

Preventing the long-term risk of cancer is a murkier proposition, but you can take steps to protect your health. Although everyone should eat at least 5 to 7 servings of fruits and vegetables a day, ex-smokers should consider making one or two of those servings strawberries or black or red raspberries, which may prevent the onset of esophageal cancer, according to research at Ohio State University. Getting one to two times the daily value of folate (found in whole grains and greens) and B12 (in meat and dairy products) can reduce cell damage that may lead to cancer.

Finally, anyone who has smoked the equivalent of a pack a day for 10 years or longer should get a low-dose, 25-second CT-scan screening test for lung cancer, which allows doctors to detect tumors earlier than before. The test is boosting patients' odds of recovery, says Claudia Henschke, MD, PhD, a professor of radiology at Weill Medical College of Cornell University.

Pot: Regrettable

Sorry, Cheech, but scientists have determined that this habit is as unwholesome as tobacco.

"We used to think that marijuana was safe, but it contains many of the same cancer-producing chemicals as cigarette smoke and has the same health-harming effects," says Diane Stover, MD, chief of pulmonary service at Memorial Sloan-Kettering Cancer Center in New York City. Ex-tokers would be wise to follow the same advice given above for ex-smokers.

Too Much Coffee: Forgettable

Don't worry too much if you can't stop jonesing for java.

"There's no proven link between caffeine and heart disease or cancer as long as you stay under six cups of coffee per day," says C. Noel Bairey Merz, MD, director of the preventive and rehabilitative cardiac center at Cedars-Sinai Medical Center in Los Angeles. Even better, long-term coffee consumption may reduce your risk of type 2 diabetes. And an alkaloid in coffee may prevent cavities. However, more than 300 mg of caffeine a day combined with insufficient calcium could contribute to bone loss, so coffee, tea, and cola drinkers should compensate with a calcium supplement. The final word on caffeine from one bone-health and nutrition expert: "Stick to two cups a day, and add milk for the calcium," advises Jasminka Ilich-Ernst, PhD, an associate professor of nutrition at Florida State University.

Sunburns: Regrettable

Although dermatologists know that ultraviolet (UV) radiation alters DNA, which can eventually cause cancer, they don't know how much UV exposure it takes to cause DNA damage.

They also can't say for sure who will get cancer, or how soon after a blistering burn cancer could develop. All the more reason for former sun worshippers to follow this four-point plan: 1) See a dermatologist every year for a skin cancer screening. 2) Wear SPF 15 sunscreen every day; use 30-plus when spending time outside. 3) Avoid being outdoors between 10 AM and 4 PM. 4) Try to cover yourself with a long-sleeved shirt, pants, and a broad-rimmed hat if you must be in the sun.

Loud Concerts: Regrettable

If you spent college weekends swaying to live Grateful Dead jams, don't blame your ringing ears and hearing loss on age.

One-third of the 28 million Americans with hearing loss can attribute the problem to noise exposure, according to the National Institute on Deafness and Other Communication Disorders. Loud sounds destroy the ear's sensory nerve cells, sometimes so gradually that you don't even notice it. Although you can't repair this damage, you can preserve what you have left. The golden rule: "If you're in a noisy room where you have to raise your voice to be heard by someone 3 feet away, then it's too loud," says Greg Flamme, PhD, an assistant professor in the department of speech pathology and audiology at Western Michigan University. Also, play your iPod on the lowest volume that's audible to protect against further damage. And if you return to the concert arena or climb onto the back of a roaring motorcycle, please do so sporting protective earmuffs or musicians' earplugs.

Fast Food: Forgivable

Studies show that just hours after you've eaten a typical fast-food lunch, fat globules start to obstruct your blood vessels. Continued consumption of these unhealthy meals can trigger heart problems, obesity, and diabetes.

That's not to say that if you enjoyed regular drive-thru meals when your kids were young, you should check in to the hospital now. Unlike the fallout from smoking, much of the damage from a poor diet can be undone. "A general rule: As long as it took for you to get to an unhealthy state, that's about how long it takes to become disease free," says Merz. If you're specifically worried about heart disease and stroke, you can do a lot. For one thing, research suggests that taking 1,200 IU of vitamin E and 500 mg of vitamin C before an unhealthy meal can help your heart by alleviating fat-induced inflammation. Over the long run, following either a low-fat vegetarian regimen or a Mediterranean diet that's rich in healthy fats, whole grains, and vegetables has been shown to reverse heart disease risk. Getting 30 minutes of aerobic exercise at least three times a week works, too.

Another warning to heed: "Women who eat a fast-food diet tend to miss out on calcium, which helps build healthy bones, because they don't drink milk," says Judith S. Stern, ScD, RD, a professor of nutrition and internal medicine at the University of California, Davis. And if you skipped this crucial nutrient when your bones were still developing, that could take a toll later in life. Premenopausal women should be vigilant about getting 1,000 mg of calcium per day; older women need 1,200 mg. Weight-bearing exercise, such as walking, hiking, or lifting weights, also boosts bone density and is a must for former junk-food junkies.

Alcohol: Forgivable

First, be honest about your drinking days: Did you occasionally overdo it on weekends? Or were you a problem drinker who downed up to four drinks a night, several times a week, for an extended period?

The former is repairable, says Robert M. Swift, MD, a professor of psychiatry and human behavior at Brown University, because the major organs affected by alcohol — the brain, liver, and pancreas — are fairly resilient. Moderate amounts, about one drink a day for women, may even prevent heart disease and certain cancers and could make you live longer. However, if you put yourself in the latter category, ask your primary care doctor for an ALT (alanine transaminase/aminotransferase) test, which detects liver damage. And make sure you watch your waistline. Scientific research has found that more than four drinks a day predisposes you to belly fat, which can increase your risk of heart disease; the same amount of alcohol can put you at risk of stroke.

Also, be sure to get an annual mammogram. In a study by researchers at the Fred Hutchinson Cancer Research Center in Seattle, older women who had consumed two or more drinks a day for 20 years — and were still drinking — had 3 times the risk of getting hormonally sensitive breast cancer than did abstainers. Finally, drinkers should know that one study found that just two drinks a week can raise the risk of certain types of cataracts by 13%, so visit an ophthalmologist every year.

Yo-Yo Dieting: Forgivable

This is generally defined as gaining and losing 10 pounds at least five times in your life.

Though there's no definite evidence that this is harmful, "some studies have suggested it may be," says Hayes. One University of Michigan study found that people with a history of yo-yo dieting had reduced blood flow to the heart; another study suggested it may also lead to decreased bone mass. The potential upshot: heart and bone problems after menopause.

However, experts aren't sure whether the yo-yoing itself is the culprit or whether extreme diets lead to nutritional deficiencies that can affect long-term health. To break the cycle, set your sights on a realistic goal and try to maintain that weight. If you must diet, "aim to lose only a pound or two a month and try not to gain 10 pounds over the winter," says Hayes. Get yearly cholesterol and blood pressure checks to detect early signs of heart disease.

Fasting: Forgettable

If you've ever been suckered into a weekend detox fast at one of those high-priced spas where supermodels go to slim down for Fashion Week, relax.

The effects of fasting once or twice a year won't make you ill — and you won't lose bone mass the way you might with yo-yo dieting. On the downside, despite the claims, doctors say that fasting won't rid your body of toxins or result in lasting weight loss.

OTC Diet Pills: Forgivable

The FDA continues to recall various OTC diet pills because of health and safety concerns.

Most recently, it pulled the plug on Hydroxycut because of liver injuries (complaints ranged from jaundice and elevated liver enzymes, an indicator of potential liver injury, to liver damage requiring liver transplant). Others may contain untested active pharmaceutical ingredients, including antiseizure meds and diuretics. Yet another substance found in some products (sibutramine) can cause high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, or stroke, or interact with other medications that patients may be taking. A few years ago, the FDA banned ephedra after 16,000 reports of adverse events revealed two deaths, four heart attacks, nine strokes, and one seizure.

If you're concerned about whether you will experience longer-lasting effects from these drugs, ask your doctor. In many cases, the chemicals leave your system quickly so there's less of a long-term damage risk. For example: "Ephedra, like most stimulants, is out of your system after 12 hours," says Shari Midoneck, MD, an internist at Weill Medical College of Cornell University.

Unprotected Sex: Forgivable

Most docs don't automatically test you for STDs — especially if you're a regular patient and you don't request a test.

So if you want to protect your fertility (and your life), you have to volunteer the number of partners you've had and how often you've had unprotected sex. The more partners, the more you're at risk of a host of dangerous diseases, such as HPV, genital herpes, hepatitis B, chlamydia (untreated, it can cause infertility), and HIV.

Many of these conditions are symptomless, so people can carry them for years without ever knowing. And whether you've been in a monogamous relationship for a few years or a few decades, it's still important to come clean to your doc if you know you had a couple of those oops-we-forgot-the-condom nights back in the day. One type of the cervical cancer-causing HPV virus, for example, may lie dormant for many years before causing any changes to cervical cells that would show up during a Pap test.

But before you start feeling guilty or fearful, know that many sexually transmitted diseases can be cured with antibiotics, or at least kept in check with other meds or treatments. The important thing is to let your doctor know, and together you can discuss whether any extra health tests may be necessary.


The Superbug In Your Supermarket

The Superbug In Your Supermarket

A potentially deadly new strain of antibiotic-resistant microbes may be widespread in our food supply. Protect your loved ones with Prevention's Special Report.

About two years ago, dozens of workers at a large chicken hatchery in Arkansas began experiencing mysterious skin rashes, with painful lumps scattered over their hands, arms, and legs. "They hurt real bad," says Joyce Long, 48, a 32-year veteran of the hatchery, where until recently, workers handled eggs and chicks with bare hands. "When we went and got cultured, doctors told us we had a superbug." Its name, she learned, was MRSA, or methicillin-resistant Staphylococcus aureus. This form of staph bacteria developed a mutation that resists antibiotics (including methicillin), making it hard to treat, even lethal. According to the CDC, certain types of MRSA infections kill 18,000 Americans a year—more than die from AIDS.

Soon co-workers at the nearby processing plant, where hundreds of thousands of chicken carcasses are prepped daily for sale, began finding the lumps. Dean Reeves, 50, an 11-year employee, went to the hospital with an excruciating bump on her thigh she thought was a spider bite. It wasn't: She, too, had contracted MRSA, as had her husband, Bill, 46, who also works at the facility. Since late 2007, Dean has had monthly relapses. Even the safety glasses, gloves, and smocks workers wear (along with upgraded regular cleaning of equipment) aren't enough to protect them, says Bill. "We work so fast, we often stick ourselves with knives or scissors and get blood on us from head to foot." When a swelling rose over one of his eyes, he was told he might go blind; if the infection progressed to his brain, he'd die.

Did any food safety agency test for MRSA in this plant's chickens, which were then sold to the public and served on American dinner tables? Did any government organization determine the source of the outbreak? Calls to the USDA, CDC, and Arkansas Department of Health yielded a no to both questions; the poultry company that owns the operation did not respond to multiple requests for a comment from Prevention. Yet in recent years, studies have found MRSA in retail cuts of pork, chicken, beef, and other meats in the United States, Europe, and Asia.

To get answers, we investigated how MRSA has entered our food supply with limited government response; we considered the massive use of antibiotics in agriculture and its role in creating resistant microbes like MRSA; and we examined the safety of supermarket meat. Here, we offer our findings and expert advice to protect you and your family.

Are You At Risk?

You've probably heard of people contracting certain strains of MRSA in hospitals, where it causes many illnesses: postsurgical infections, pneumonia, bacteremia, and more. Others encounter different types of the bug in community centers such as gyms, where skin contact occurs and items like sports equipment are shared; this form causes skin infections that may become systemic and turn lethal.

Then in 2008, a new source and strain of MRSA emerged in the United States. Researcher Tara Smith, PhD, an assistant professor of epidemiology at the University of Iowa, studied two large Midwestern hog farms and found the strain, ST398, in 45 percent of farmers and 49 percent of pigs. The startling discovery—and the close connection between animal health and our own that it implied—caused widespread publicity and much official hand-wringing. To date, though, the government has yet to put a comprehensive MRSA inspection process in place, let alone fix our problematic meat-production system.

You may not have the same close contact with meat that a processing plant worker has, but scientists warn there is reason for concern: Most of us handle meat daily, as we bread chicken cutlets, trim fat from pork, or form chopped beef into burgers. Cooking does kill the microbe, but MRSA thrives on skin, so you can contract it by touching infected raw meat when you have a cut on your hand, explains Stuart Levy, MD, a Tufts University professor of microbiology and medicine. MRSA also flourishes in nasal passages, so touching your nose after touching meat gives the bug another way into your body, adds Smith.

Tainted Meat Exposed

Extensive research in Europe and Asia has found MRSA in many food animal species, and in the past year, US researchers have begun testing meat sold here. Scientists at Louisiana State University Agricultural Center tested 120 cuts of locally purchased meat and found MRSA in 4 percent of the pork and 1 percent of the beef. A University of Maryland scientist found it in 1 out of 300 pork samples from the Washington, D.C., area. And a study in Canada (from which we import thousands of tons of meat annually) found MRSA in 9 percent of 212 pork samples. The percentages may be small, but according to the USDA, Americans eat more than 180 million pounds of meat every day. "When you consider the tiny size of the meat studies, the fact that they found any contamination at all is amazing," says Steven Roach, public health program director for Food Animal Concerns Trust.

In some cases, the tainted meat probably came from infected animals; in others, already infected humans could have passed on MRSA to the meat during processing. Regardless of where it originated, even a small proportion of contaminated meat could mean a tremendous amount of MRSA out there. "We need more US research to figure out what's going on," says Roach.

MRSA is so common in the United States that it accounts for more than half of all soft-tissue and skin infections in ERs. The CDC estimates that invasive MRSA infections (those that entered the bloodstream) number more than 94,000 a year. Even more troubling, if you add up the other types of illnesses MRSA can cause, including urinary tract infections, pneumonia, and inpatient skin infections, the total could be 8 to 11 times more than that, reports a study by epidemiologist William Jarvis, MD, of the Association for Professionals in Infection Control and Epidemiology. The numbers are high and rising: From 1996 to 2005, MRSA-related hospitalizations increased nearly tenfold.

People who get MRSA need ever more powerful medication. "Staph-related infections have become serious illnesses that can require hospitalization and stronger drugs," says Georges C. Benjamin, MD, executive director of the American Public Health Association (APHA). For hatchery worker Long, doctors went through several antibiotics, with little success. The swellings would subside, then reappear. "Every time I went back to work, I got it again, for a total of 10 times," she says.

Animal Pharm

Scientists know that antibiotic overuse in humans caused ordinary staph to become resistant, says Levy. And they know the large amounts of meds used by agriculture caused other bacteria, such as E. coli and Salmonella, to develop resistance. "Now we're looking at the relationship between antibiotic use on farms and MRSA," he says.

It's an important mission, as industrial agriculture is the country's largest antibiotic user: Animals consume nearly 70 percent of these meds, perhaps more than 24 million pounds a year, says the Union of Concerned Scientists. The drugs compensate for the often unsanitary conditions in the country's 19,000 factory farms—also called concentrated animal feeding operations, or CAFOs—where about half our meat is produced. Long gone are many family farms with animals grazing on pastureland, says Bob Martin, senior officer of the Pew Environment Group. "Instead, they're packed into cramped quarters, never going outdoors, living in their waste." A swine CAFO may house thousands of hogs; a poultry operation, hundreds of thousands of chickens. "As a result, you need to suppress infection," he says.

The large amounts of antibiotics used in CAFOs include drugs critical to curing human illnesses, he says. Premixed animal feed can contain medications you may have taken, such as tetracycline and cephalosporin (Keflex is a familiar brand); you can also buy a 50-pound bag of antibiotics at a feed store to add to your animals' chow—no prescription necessary, confirms Amy Meyer, executive director of the Missouri Farmers Union.

Most of the antibiotics given to CAFO animals are not only used to fight infection, but also to stimulate growth, says David Wallinga, MD, Food and Health Program director at the Institute for Agriculture and Trade Policy. The near constant exposure to less-than-therapeutic levels of antibiotics allows the resistant bacteria to survive; they can then be transferred to people, he says. This needless use of medication is what docs try to avoid when they don't prescribe antibiotics for a simple cold. "These operations are reservoirs of antibiotic resistance," says researcher Smith.

In the areas surrounding CAFOs, docs see firsthand how MRSA impacts the community. Philip McClure, DO, practices in Trenton, Mo., which is home to many hog farms. MRSA infections have risen as the number of pigs has grown, he says. "Both CAFO workers and others get them," says McClure, who treats a MRSA-related skin problem every month. That may be because you can pick up MRSA and not show symptoms for years. Meanwhile, you can pass it to others by something as simple as sharing a towel. Kim Howland, 44, a former hog CAFO worker in Oklahoma, fears she did just that, when in 2007, her husband and daughter developed MRSA skin infections. "My co-workers told me about lumps they had and I realized I could have become a carrier," she says. Howland, who left her job, wasn't tested at the time, so she'll never know if she gave MRSA to her family.

Concerned about the risks of CAFOs (including increased antibiotic resistance, pollution, and disease in nearby areas), the APHA back in 2003 called for a moratorium on building new ones.

Who's Watching Out For You?

Until recently, the CDC has acknowledged the presence of MRSA in meat but downplayed the danger. In 2008, then CDC director Julie Louise Gerberding, MD, MPH, wrote that foodborne transmission of MRSA is "possible" but, if it happens, "likely accounts for a very small proportion of human infections in the US." Liz Wagstrom, DVM, assistant vice president of science and technology for the National Pork Board, agrees, saying that this kind of transmission would be extremely rare. Neither group could provide an estimate when queried by Prevention, but considering the high numbers of MRSA infections, even a tiny percentage could be a lot of people.

One reason the CDC and the National Pork Board must guess about transmission rates—and why we don't know exactly how many MRSA-related infections occur—is that the federal government doesn't collect data on MRSA outbreaks, says Karen Steuer, director of government operations for the Pew Environment Group. According to the US Government Accountability Office, there's no testing for MRSA on farms. And the National Antimicrobial Resistance Monitoring System tests just 400 retail cuts of meat each month for four drug-resistant bacteria—which don't include MRSA.

"These gaps in data keep us in the dark," says Steuer. Without farm-to-fork surveillance, it's difficult to connect problems at a certain farm to MRSA outbreaks. "If we don't fix this, mortality rates will go much higher," she says. "We have an impending crisis."

A rising tide of concern is firing up health care activists and congressional policy makers to contain the MRSA threat. Several ideas are on the government's table. Keep Antibiotics Working, a national coalition of health and science organizations, calls for more federal research on MRSA and meat. In Congress, Rep. Rosa L. DeLauro suggests giving all supervision of food—now split among many agencies—to just one, which may improve oversight. And Representative Louise Slaughter, MSPH, reportedly Congress's only microbiologist, wants to trim agriculture's use of antibiotics only to those drugs that are not essential for human use. Earlier this year, she reintroduced the Preservation of Antibiotics for Medical Treatment Act, and Senator Edward Kennedy submitted a related bill in the Senate.

Bottom line, says Roach of Food Animal Concerns Trust, we need to think of ways to raise animals that prevent them from getting sick in the first place. And we must move quickly, adds Slaughter: "As a scientist and mother, I cannot overstate the urgency. We should be able to buy food without worrying about exposing our family to potentially deadly bacteria that no longer responds to medical treatment."

Follow these tips to help reduce your risk of exposure to MRSA in meats:

Shop Smarter

Look for the USDA organic seal. Organic meat might be less likely to have antibiotic-resistant or disease-causing organisms, as the animal hasn't been fed antibiotics, hormones to promote growth, or animal by-products. Other labels, such as no antibiotics added, are not verified by independent testing.

Log on to eatwellguide.org to search for listings of stores and restaurants that offer no-antibiotic-use, grass-fed, or organic meats.

Stock up on nonmeat protein sources such as beans, lentils, and tofu and swap them in for meat now and then. Visit prevention.com/veggies for recipe ideas.

Cook Safer

Wash your hands with hot, soapy water before and after you prep meat. Never touch raw meat and then your nose, as MRSA thrives on skin and in nasal passages.

Keep scrapes and cuts covered with waterproof bandages or use rubber gloves. MRSA and other pathogens can use the openings as entry points.

Clean cutting boards and utensils that come in contact with meat with hot, soapy water to avoid cross-contamination.

Make it well-done to kill MRSA and other foodborne bacteria: For pork and beef, the internal temp should be 170°F; for chicken, 165°F.

Peeing in The Public Pool: One In Five People Do It

Peeing in The Public Pool: One In Five People Do ItA new survey reveals that pool-peeing is uncomfortably common, but you can take steps to protect yourself.

Public pools across the country are open for the summer season, but a recent survey could make you think twice about jumping in.

According to the poll, almost half of swimmers admit to one or more behaviors that contribute to an unsanitary pool. And you've probably suspected as much, since the poll also shows 84 percent of us believe our fellow swimmers participate in unhygienic pool behavior.

THE DETAILS: The poll of 1,000 adults was conducted in late April and early May of this year by the Water Quality and Health Council, a body of scientific and other experts who advise the American Chemistry Council, an industry trade association. One in five respondents (17 percent) admitted to urinating in the pool, while almost eight in ten (78 percent) are convinced that their fellow swimmers are guilty of this act. Plus, about a third (35 percent) jump in without showering first, and three-quarters (73 percent) think other swimmers do the same. Even though most people seem wary of the hygienic standards of the swimmers around them, only 36 percent say that pool water cleanliness is on their mind when they take the plunge.

WHAT IT MEANS: Besides being just plain gross, filthy pool practices can lead to unsafe swimming conditions. Urine—as well as sweat and even sunscreen—contain nitrogen, which eats up a pool's free chlorine. Free chlorine is what kills waterborne germs that could make you sick if ingested. So if too many people are peeing in the pool or diving in while sweaty, that could mean less chlorine's available to wipe out nasty critters.

Even when chlorine levels are at proper levels, some illness-causing organisms can survive. For example, about two-thirds of all recreational water illnesses (or RWIs) are caused by Cryptosporidium, a chlorine-resistant microorganism that causes diarrhea. "Crypto can survive for as many as 10 days, even in a well-maintained pool," says Michele Hlavas, epidemiologist in the Division of Parasitic Diseases for the Centers for Disease Control and Prevention (CDC). Which is why swimmers need to take on some of the responsibility for maintaining the safety of their pools. "Pool operators can't do it all by themselves, as it's the swimmers who bring the parasites into the water," says Hlavas. "Swimmers have to get invested in keeping their pool clean and keeping themselves healthy."

Here are a few tips to help you protect yourself, and other swimmers, from pool-related illness:

Don't swim if you have diarrhea.

It sounds like common sense, but it bears repeating. And don't send your kids to the pool if they've been having stomach problems.

Get to know your pool operator.

Showing you care about pool cleanliness can ensure that certain standards are met. Ask pool management about the training employees receive to operate and keep the pool clean, and how often they check the chlorine and pH levels of the water (both should be checked at least twice per day, more often on crowded days). You can also ask about how they fared on the most recent inspection, and how they're correcting any problems that were uncovered.

Test the water yourself.

Inspectors aren't on site every day, so what's happening when they aren't around? To find out, the CDC recommends purchasing easy-to-use testing strips at a local hardware or pool supply store, and measuring the pH and chlorine levels before swimming. The pH should be between 7.2 and 7.8, and there should be 1 to 3 parts per million of free chlorine in the water, according to CDC standards.

Don't swallow pool water.

Don't even swish it around in your mouth! You don't have to swallow large amounts of contaminated water to get sick.

Shower before swimming.

Shower with soap and water before entering the pool so you don't bring anything unhealthy in to the water. Don't think you need to? Consider this fun fact: The average person has about 0.14 grams of feces on their bottom! Parents should also wash their children before swimming.

Check diapers often.

And make sure older children take regular bathroom breaks when swimming. It's also important to change diapers in the bathroom, or other designated changing areas, and never on the pool deck or anywhere near the water.

Know the signs of a clean pool.

These include clear water, smooth pool sides (no sticky or slippery tiles), and no strong odors. A well-maintained pool should have little smell of chlorine, as a strong chemical smell can actually indicate a maintenance problem. You should also be able to hear the sounds of properly functioning pool equipment, such as pumps and filtration systems.