Health Fitness InfoCentre

Specially just for ladies who are concerned about women's health & fitness matters.

Thursday, June 01, 2006

Let's Dance to Health



Dancing can be magical and transforming. It can breathe new life into a tired soul; make a spirit soar; unleash locked-away creativity; unite generations and cultures; inspire new romances or rekindle old ones; trigger long-forgotten memories; and turn sadness into joy, if only during the dance.

On a more physical level, dancing can give you a great mind-body workout. Researchers are learning that regular physical activity in general can help keep your body, including your brain, healthy as you age. Exercise increases the level of brain chemicals that encourage nerve cells to grow. And dancing that requires you to remember dance steps and sequences boosts brain power by improving memory skills.

There has been some promising research in this area, according to Rita Beckford, M.D., a family doctor and spokesperson for the American Council on Exercise. For instance, a 2003 study published in the New England Journal of Medicine found that ballroom dancing at least twice a week made people less likely to develop dementia. Research also has shown that some people with Alzheimer's disease are able to recall forgotten memories when they dance to music they used to know.

Whether it's ballet or ballroom, clogging or jazz, dance is great for helping people of all ages and physical abilities get and stay in shape. There's even chair dancing for people with physical limitations. A 150-pound adult can burn about 150 calories doing 30 minutes of moderate social dancing.

Benefits Abound

Like other moderate, low-impact, weight bearing activities, such as brisk walking, cycling or aerobics, dancing can help:

  • strengthen bones and muscles without hurting your joints
  • tone your entire body
  • improve your posture and balance, which can prevent falls
  • increase your stamina and flexibility
  • reduce stress and tension
  • build confidence
  • provide opportunities to meet people, and
  • ward off illnesses like diabetes, high blood pressure, heart disease, osteoporosis, and depression

So if you're tired of the treadmill and looking for a fun way to stay fit and healthy, it might be time to kick up your heels!

Dipping and Turning

Dancing is a great activity for people age 50 and older because you can vary the level of physical exertion so easily, according to Marian Simpson, a retired dance instructor and president of the National Dance Association.

For instance, people just getting back into dance or physical activity can start out more slowly, then "step it up a notch" by adding things like dips and turns as they progress, says Simpson. The more energy you put into a dance, the more vigorous your workout will be.

Although some dance forms are more rigorous than others - for instance, jazz as opposed to the waltz - all beginners' classes should start you out gradually. Ballroom dance, line dancing, and other kinds of social dance are most popular among people 50 and older. That's because they allow people to get together and interact socially, while getting some exercise and having fun at the same time. Dancers who have lost partners can come alone and meet new people, since many classes don't require that you attend as a couple.

If your doctor hasn't restricted your activity in any way, you're ready to rock, says Beckford. If you haven't been active or seen the doctor in a while, ask yourself the following questions:

  1. Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor?
  2. Do you feel pain in your chest when you do physical activity?
  3. In the past month, have you had chest pain when you were not doing physical activity?
  4. Do you lose your balance because of dizziness, or do you ever lose consciousness?
  5. Do you have a bone or joint problem that could get worse from a change in your physical activity?
  6. Is your doctor currently prescribing drugs (for example, water pills) for blood pressure or a heart condition?
  7. Do you know of any other reason why you should not do physical activity?

Source: Physical Activity Readiness Questionnaire (PAR-Q), Canadian Society for Exercise Physiology, Inc., 1994

You should make an appointment to see your doctor if you answer "yes" to any of the questions above.

Choosing a Groove

If you don't know what kind of dance you might like, the best thing to do is experiment. If you used to dance and are getting back into it, you can pick up where you left off. Some adults decide to resume ballet classes after years of having had them as children.

If you take a class, give it some time before deciding you don't like it, recommends Colleen Dean, program coordinator for the American Alliance for Health, Physical Education, Recreation and Dance. Try going with a friend and keep with it for at least a month. You can find dance classes at a dance school, dance studio, health club, or community recreation center. Some YMCAs, churches, or synagogues offer group dance classes followed by a social hour.

Here are some forms of dance you might want to explore:

  • Square dancing
  • Swing (traditional or West Coast, which is more technical)
  • Line dancing, which can be done to country, rock, pop, or salsa music
  • Folk dancing, which can reconnect you to your ethnic roots or introduce you to a whole new culture
  • Ballroom
  • Belly dancing
  • Salsa
  • Flamenco
  • Jazz
  • Tap
  • Modern
  • Clogging (double-time stomping and tap steps)
  • Contra (square dance moves in lines with men and women switching places)

Where to Boogie

Some dance schools or dance halls hold social dances that are open to the public on certain nights of the week. Often, you can take a class before the dance begins.

You also can join a dance club that meets regularly at different places, or join an amateur or professional dance troupe.

Jim Maxwell, 61, helped form a dance troupe seven years ago that performs at local retirement communities, nursing homes, and community events in the Northern Virginia area. The 37 members, who perform clogging and Irish dance routines, range in age from 9 to 62. The group gives Maxwell and his fellow cloggers an opportunity to perform a useful community service while having fun and staying fit.

"We get the benefits of physical activity, but we also serve our community," says Maxwell, who started dancing because he needed physical activity but hated to exercise. To help recruit people for the troupe, Maxwell began teaching clogging, tap, and Irish dance to all ages at local recreation centers. He now teaches six classes.

"Dancing is a lot of fun, and I like performing," says Maxwell. "[Plus], we actually do things for people. It's not just exercising as an indulgence."

Doing Your Own Thing

If you're afraid you have two left feet or are short on time, you can do your own thing just by turning on some music and dancing around the house. Or turn a night on the town into a dance party by finding a hot spot with a good dance band.

You also can "sweat to the oldies" or sashay around your living room with dance videos that you can buy or rent from your local library or video store (check to see if they're available). So crank up the volume and shake a leg. Once you start dancing, you might not want to stop!

By aarp.org

Smoking



When your parents were young, people could buy cigarettes and smoke pretty much anywhere - even in hospitals! Ads for cigarettes were all over the place. Today we're more aware about how bad smoking is for our health. Smoking is restricted or banned in almost all public places and cigarette companies are no longer allowed to advertise on buses or trains, billboards, TV, and in many magazines.

Almost everyone knows that smoking causes cancer, emphysema, and heart disease; that it can shorten your life by 14 years or more; and that the habit can cost a smoker thousands of dollars a year. So how come people are still lighting up? The answer, in a word, is addiction.

Once You Start, It's Hard to Stop

Smoking's a hard habit to break because tobacco contains nicotine, which is highly addictive. Like heroin or other addictive drugs, the body and mind quickly become so used to the nicotine in cigarettes that a person needs to have it just to feel normal.

Almost no smoker begins as an adult. Statistics show that about nine out of 10 tobacco users start before they're 18 years old. Some teens who smoke say they start because they think it helps them look older (it does - if yellow teeth and wrinkles are the look you want). Others smoke because they think it helps them relax (it doesn't - the heart actually beats faster while a person's smoking). Some light up as a way to feel rebellious or to set themselves apart (which works if you want your friends to hang out someplace else while you're puffing away). Some start because their friends smoke - or just because it gives them something to do.

Some people, especially girls, start smoking because they think it may help keep their weight down. The illnesses that smoking can cause, like lung diseases or cancer, do cause weight loss - but that's not a very good way for people to fit into their clothes!

Another reason people start smoking is because their family members do. Most adults who started smoking in their teens never expected to become addicted. That's why people say it's just so much easier to not start smoking at all.

The cigarette ads from when your parents were young convinced many of them that the habit was glamorous, powerful, or exciting - even though it's essentially a turnoff: smelly, expensive, and unhealthy. Cigarette ads from the 1940s even showed doctors recommending cigarettes as a way to relax!

Cigarette ads still show smokers as attractive and hip, sophisticated and elegant, or rebellious and cool. The good news is that these ads aren't as visible and are less effective today than they used to be: Just as doctors are more savvy about smoking today than they were a generation ago, teens are more aware of how manipulative advertising can be. The government has also passed laws limiting where and how tobacco companies are allowed to advertise to help prevent young kids from getting hooked on smoking.

How Smoking Affects Your Health

There are no physical reasons to start smoking - the body doesn't need tobacco the way it needs food, water, sleep, and exercise. In fact, many of the chemicals in cigarettes, like nicotine and cyanide, are actually poisons that can kill in high enough doses. The body's smart and it goes on the defense when it's being poisoned. For this reason, many people find it takes several tries to get started smoking: First-time smokers often feel pain or burning in the throat and lungs, and some people feel sick or even throw up the first few times they try tobacco.

The consequences of this poisoning happen gradually. Over the long term, smoking leads people to develop health problems like cancer, emphysema (breakdown of lung tissue), organ damage, and heart disease. These diseases limit a person's ability to be normally active - and can be fatal. Each time a smoker lights up, that single cigarette takes about 5 to 20 minutes off the person's life.

Smokers not only develop wrinkles and yellow teeth, they also lose bone density, which increases their risk of osteoporosis (pronounced: ahs-tee-o-puh-row-sus, a condition that causes older people to become bent over and their bones to break more easily). Smokers also tend to be less active than nonsmokers because smoking affects lung power. Smoking can also cause fertility problems in both men and women and can impact sexual health in males.

The consequences of smoking may seem very far off to many teens, but long-term health problems aren't the only hazard of smoking. Nicotine and the other toxins in cigarettes, cigars, and pipes can affect a person's body quickly, which means that teen smokers experience many of these problems:

  • Bad skin. Because smoking restricts blood vessels, it can prevent oxygen and nutrients from getting to the skin - which is why smokers often appear pale and unhealthy. An Italian study also linked smoking to an increased risk of getting a type of skin rash called psoriasis.
  • Bad breath. All those cigarettes leave smokers with a condition called halitosis, or persistent bad breath.
  • Bad-smelling clothes and hair. The smell of stale smoke tends to linger - not just on people's clothing, but on their hair, furniture, and cars. And it's often hard to get the smell of smoke out.
  • Reduced athletic performance. People who smoke usually can't compete with nonsmoking peers because the physical effects of smoking - like rapid heartbeat, decreased circulation, and shortness of breath - impair sports performance.
  • Greater risk of injury and slower healing time. Smoking affects the body's ability to produce collagen, so common sports injuries, such as damage to tendons and ligaments, will heal more slowly in smokers than nonsmokers.
  • Increased risk of illness. Studies show that smokers get more colds, flu, bronchitis, and pneumonia than nonsmokers. And people with certain health conditions, like asthma, become more sick if they smoke (and often if they're just around people who smoke). Because teens who smoke as a way to manage weight often light up instead of eating, their bodies lack the nutrients they need to grow, develop, and fight off illness properly.

Smoking Is Expensive

Not only does smoking damage health, it costs an arm and a leg. Depending on where you live, smoking a pack of cigarettes a day can cost about $1,800 dollars a year. That adds up. It's money you could save or spend on something for yourself.

Kicking Butt and Staying Smoke Free

All forms of tobacco - cigarettes, pipes, cigars, and smokeless tobacco - are hazardous. It doesn't help to substitute products that seem like they're better for you than regular cigarettes - such as filter or low-tar cigarettes.

The only thing that really helps a person avoid the problems associated with smoking is staying smoke free. This isn't always easy, especially if everyone around you is smoking and offering you cigarettes. It may help to have your reasons for not smoking ready for times you may feel the pressure, such as "I just don't like it" or "I want to stay in shape for soccer" (or football, basketball, or other sport).

The good news for people who don't smoke or who want to quit is that studies show that the number of teens who smoke is dropping dramatically. Today, only about 22% of high school students smoke, down from 36% just 7 years ago.

If you do smoke and want to quit, there's more information and support out there than ever. Different approaches work for different people - for some, quitting cold turkey is best, whereas others find that a slower approach is the way to go. Some people find that it helps to go to a support group especially for teens; these are sometimes sponsored by local hospitals or organizations. And the Internet offers a number of good resources. When quitting, it can be helpful to realize that the first few days are the hardest, and it's normal to have a few relapses before you manage to quit for good.

Staying smoke free will give you a whole lot more of everything - more energy, better performance, better looks, more money in your pocket, and, in the long run, more life to live!

By kidshealth.org

Striving for Those Six-Pack Abs



"How do I get a flat stomach?" Fitness trainers hear this question more than any other.

"To get defined abs, it's going to take work," says exercise physiologist Kelli Calabrese. "A lean midsection takes a combination of good nutrition, cardiovascular conditioning, and abdominal training. Those who see the best results combine all three."

Shortening the Road to a Six-Pack

Good nutrition, Calabrese says, is absolutely essential for overall physique. Calabrese employs the garbage-in, garbage-out theory. Consuming most of your calories from processed and fast foods, she says, is going to produce an unhealthy body lacking in nutrients. Make good food choices, on the other hand, and you're on your way to a leaner you.

"If you're eating natural and whole foods you can eat more than if you're eating processed foods," says Calabrese.

Though Calabrese says it comes down to the equation of calories-in, calories-out, she doesn't recommend counting calories. She advises eating five to six small meals a day. This way, she says, your metabolism keeps stoked all day long, which gives you energy and keeps you from overeating.

"Exercise alone is great for expending calories, but without watching your diet, it's going to be a long, slow road to getting a six-pack." For your abdominal muscles to show, you have to shed the fat that lies on top.

Cardiovascular conditioning, whether it's running, walking, or taking a cycling or dance class, can help burn calories. Combined with a balanced diet, aerobic exercise helps you lose the fat built up above the muscle.

Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to train your abdominal muscles.

Ab Workout: More Is Not Better

"You're not going to reduce fat content without either a whole heck of a lot of abdominal work -- which is unnecessary and a waste of time -- or some kind of aerobic activity," says Richard Cotton, exercise physiologist and spokesman for the American Council on Exercise (ACE).

Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.

Exercise physiologist and certified diabetes expert Rich Weil recommends training the abdominals much the way you would any other part of the body.

"Abdominal muscles are no different than any other muscle group. They should respond the same way." Hence, if you wouldn't do 50 bicep curls, you don't need to do 50 abdominal crunches, he says. Just work smarter by slowing down to try to isolate the muscles you're working.

Six-Pack Abs: Reality or Pipe Dream?

So what about the six-pack? Is it attainable? Can anyone get it?

Although possible, most experts say it's rare.

"Six-pack abs is really a pre-cellulite phenomenon. It tends to be reserved for those in their teens and 20s," says Cotton. "It gets more difficult as we age because we get more subcutaneous body fat." However, with the right genetics and strict program, even people in their 30s and 40s can have six-pack abs.

Genetically, women have a disadvantage when it comes to that. Their bodies store more fat than men. For good reason, says Calabrese. Women's bodies are designed to bear and nourish babies and fat is the primary energy source to support fetal development. In addition, Calabrese says, men generally lose weight quicker as a result of regular exercise.

For women to lower body fat enough to have a six-pack, says Cotton, "that might even interrupt their menstrual cycle."

That's why Cotton doesn't encourage such extreme goals.

"I personally think it's on the order of ridiculous," he says. "If you're spending that much time on your abs, you're wasting time and taking time away from other muscle groups. It's a show muscle.

"When I have clients that are obsessed with that, I work on values and self-acceptance. People want a perfect body, they want a Lexus and they want a 3,000 square foot home. They're objectifying the body."

There are important reasons to train the midsection, however. The core muscles of the abdominals strengthen the torso, improve posture, decrease low back pain, and reduce risk of injury.

Abdominal training can also improve other areas of fitness. If you're a golfer or tennis player, working with a stronger core is going to give you more power behind your stroke or serve and reduce risk of shoulder injury. A stronger torso, for example, will put less strain on your knees while running.

Ab Exercises

So let's get to it. Here are the experts' choices on the most effective abdominal exercises. These should be performed two to three times weekly (for beginners, two is plenty to start). Each exercise should be executed until the point of momentary muscular failure, which should happen between 30 and 90 seconds. This is considered one set, which should be no more than 15 to 20 repetitions. Rest for 30 to 60 seconds. Concentrate on performing each exercise slowly with good form. Work up to completing two to three sets of each exercise.

Reverse Crunch: Lie flat on the floor with a neutral spine, with knees at a 90-degree angle, feet a few inches off the floor and legs together, hands by your sides (behind your ears if you're more experienced). Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position. Done correctly, this exercise isolates the lower half of the rectus abdominis and the transverus.

Bent-Elbow Plank: This exercise works the whole trunk, particularly the transversus abdominis. Start by lying on your belly and then lift yourself up onto your toes and forearms (elbows in line with shoulders) while contracting your abdominals and keeping your back neutral. Hold that position for five seconds, then rest and repeat. Ultimately, strive to hold the pose for 90 seconds without any rest -- for one set. If you're more experienced, you can also do this exercise on your hands and toes. (As a beginner, start on your hands and knees with a neutral spine and simply contract the abdominals on an exhale without moving your back.)

Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.

If you perform these exercises consistently, says Calabrese, you will notice a significant difference in the strength and tone of your entire torso within six weeks.

"Be consistent," she says. "Be patient and believe a flat stomach is possible."

By webmd.com

The Smell of Love



After long dismissing the search for a human pheromone as folly, scientists have begun to take a second look at how human body odor influences sexual attraction. The magic scent is not some romantic elixir but the aromatic effluence of our immune system. The only trouble is we don't give it half a chance.

How do we humans announce, and excite, sexual availability? Many animals do it with their own biochemical bouquets known as pheromones. "Why do bulls and horses turn up their nostrils when excited by love?" Darwin pondered deep in one of his unpublished notebooks. He came to believe that natural selection designed animals to produce two, and only two, types of odors--defensive ones, like the skunk's, and scents for territorial marking and mate attracting, like that exuded by the male musk deer and bottled by perfumers everywhere. The evaluative sniffing that mammals engage in during courtship were clues that scent is the chemical equivalent of the peacock's plumage or the nightingale's song--finery with which to attract mates.

In the following century, a rich array of animal pheromones were documented for seals, boars, rodents, and all manner of other critters. But not for human beings.

Some of Darwin's contemporaries embraced human uniqueness in this regard as evidence of our inevitable ascendance, as if Nature's Plan somehow called for the evolution of a nearly naked two-legged primate with a poor sense of smell to conquer the Earth. The French physician Paul Broca--noting that primates' social olfactory abilities are diminished compared to those of other mammals--asserted that monkeys, apes, and humans represent ascending steps from four-legged sniffing beasts to sight-oriented bipeds.

Monkeys, he argued, have smaller "smell brains" than other mammals, and apes' brains are even smaller than that. Among humans, only the tribal "primitives," Broca wrote, could still attach erotic import to the bodily smells of man.

More enlightened researchers dismissed such views as racist tripe. But they still noted that humans engage in very little scent-driven socializing--compared to, say, the urine-washing displays of monkeys (during which urine is rubbed on the feet to attract mates).

To make matters worse, humans seemed to lack the hardware for communicating by scent. Pheromone reception in other species is the business of two little pits (one in each nostril) known collectively as the vomeronasal organ (VNO). Few scientists of the time claimed to have been able to locate a human VNO. Those who did complained that the VNO is so small that they could detect it only rarely.

But most scientists, without bothering to look, simply dismissed the idea of a VNO in humans. It's been scientific dogma for most of this century that humans do not rely on scent to any appreciable degree, and that any VNOs found are vestigial throwbacks. Then, in the 1930s, physiologists declared that humans lack the brain part to process VNO signals, firmly closing the book on any role for body odor in human sexual attraction. Even if we had a VNO, the thinking was, our brains wouldn't be able to interpret its signals.

Recent discoveries suggest, however, that the reports of our olfactory devolution have been greatly exaggerated.

Some suspected as much the whole time. Smell researchers Barbara Sommerville and David Gee of the University of Leeds in England observed that smelling one another's hands or faces is a nearly universal human greeting. The Eskimo kiss is not just a rubbing of noses but a mutual sniffing. "Only in the Western world," the researchers point out, "has it become modified to a kiss." Hands and faces may be significant choices for these formalities--they are the two most accessible concentrations of scent glands on the human body besides the ears.

SCENT AND SENTIMENT

Curiously, remembering a smell is usually difficult--yet when exposed to certain scents, many people--of whom Proust is the paragon--may suddenly recall a distant childhood memory in emotionally rich detail. Some aromas even affect us physiologically. Laboratory researchers exploring human olfaction have found that:

o A faint trace of lemon significantly increases people's perception of their own health.

o Lavender incense contributes to a pleasant mood--but it lowers volunteers' mathematical abilities.

o A whiff of lavender and eucalyptus increases people's respiratory rate and alertness.

o The scent of phenethyl alcohol (a constituent of rose oil) reduces blood pressure.

Such findings have led to the rapid development of an aromatherapy industry. Aromatherapists point to scientific findings that smell can dramatically affect our moods as evidence that therapy with aromatic oils can help buyers manage their emotional lives.

Mood is demonstrably affected by scent. But scientists have found that, despite some extravagant industry promises, the attraction value in perfumes resides strictly in their pleasantness, not their sexiness. So far, at least, store-bought scent is more decoration than mood manager or love potion. A subtle "look this way" nudge to the nose, inspiring a stranger's curiosity, or at most a smile, is all perfume advertisers can in good conscience claim for their products--not overwhelming and immediate infatuation.

Grandiose claims for the allure of a bottled smell are not new. In their haste to mass-market sexual attraction during the last century, perfumers nearly drove the gentle musk deer extinct. In Victorian England, a nice-smelling young lady with financial savvy could do a brisk business selling handkerchiefs scented with her body odor.

So it should come as no surprise that when physiologists discovered a functioning vomeronasal organ inside the human nose, it was a venture capitalist intent on cashing in on manufactured human pheromone who funded the team's research. That was in the mid 1980s. Using high-tech microscope probes that were unavailable to VNO hunters earlier in the century, a team led by Luis Monti-Bloch of the University of Utah found a tiny pair of pits, one in each nostril, snuggled up against the septum an inch inside the nose.

The pits are lined with receptor cells that fire like mad when presented with certain substances. Yet subjects report that they don't smell a thing during such experiments. What they often do report is a warm, vague feeling of well-being.

And the olfactory bulb that neurophysiologists couldn't find in the 1930s isn't absent in human brains at all, researchers recently discovered. It's just so enveloped by the massive frontal cortex that it's very difficult to find. This finding, coupled with the discovery of a functional human VNO, has ushered in a new chapter of the story of a human pheromone.

THE GREAT PHEROMONE HUNT

For an animal whose nose supposedly plays no role in sexual attraction or social life, human emotions are strongly moved by smells. And we appear to be profoundly overequipped with smell-producing hardware for what little sniffing we have been thought to be up to. Human sweat, urine, breath, saliva, breast milk, skin oils, and sexual secretions all contain scent-communicating chemical compounds. Zoologist Michael Stoddart, author of The Scented Ape (Cambridge University Press, 1991), points out that humans possess denser skin concentrations of scent glands than almost any other mammal. This makes little sense until one abandons the myth that humans pay little attention to the fragrant or the rancid in their day-to-day lives.

Part of the confusion may be due to the fact that not all smells register in our conscious minds. When those telltale scents were introduced to the VNO of human subjects, they didn't report smelling anything--but nevertheless demonstrated subtle changes in mood.

What could be a source of what might be our very own pheromone?

Humans possess three major types of skin glands--sebaceous glands, eccrine (or sweat) glands, and apocrine glands. Sebaceous glands are most common on the face and forehead but occur around all of the body's openings, including eyelids, ears, nostrils, lips, and nipples. This placement is particularly handy, as the secretions of these glands kill potentially dangerous microorganisms. They also contain fats that keep skin supple and waterproof and, on the downside, cause acne. Little is known, however, about how sebaceous glands contribute to human body odor.

The sweat glands exude water and salt and are non-odorous in healthy people. That leaves the third potential source of a human pheromone--the apocrine gland. Apocrine glands hold special promise as the source of smells that might affect interpersonal interactions. They do not serve any temperature-managing functions in people, as they do in other animals. They occur in dense concentrations on hands, cheeks, scalp, breast areolas, and wherever we possess body hair--and are only functional after puberty, when we begin searching for mates.

Men's apocrine glands are larger than women's, and they secrete most actively during times of nervousness or excitement. Waiting colonies of bacteria turn apocrine secretions into the noxious fumes that keep deodorant makers in business. Hair provides surface area from which apocrine smells can diffuse--part of the reason why hairier men smell particularly pungent. (Is it any coincidence that hair at the arm pit and the genitals sprouts at puberty, when apocrine glands start producing food for our skin bacteria?)

Most promising of all, apocrine glands exude odorous steroids known to sexual behavior in other mammals. Androsterone--a steroid related to the one that nearly doomed the hapless musk deer--is one such substance. Men secrete more androsterone than women do, and most men become unable to detect the stuff right around the time they start producing it themselves--at puberty.

In 1986, the National Geographic Society organized the World Smell Survey to investigate whether people from all cultures experience odor in the same fashion. They distributed over a million scratch-and-sniff cards and questionnaires about subjects' detection and perceptions of intensity of smells, from banana to the sulfur compounds added to natural gas as a warning agent. Included in the survey was the scent of human androsterone.

The steroid itself is not pleasant to smell. Worldwide, those who could smell it rated it second to last in pleasantness--just ahead of the sulfur compounds put in natural gas. A foul-smelling pheromone? It's hardly what scientists expected to find.

ANTI-PHEROMONES?

Despite the poor showing of androsterone in smell ratings, Karl Grammer of Austria's Institute for Human Biology thought it might be the sought-after human pheromone and studied women's reactions to it. He expected to find that women have a strong, favorable reaction to the smell of androsterone around ovulation, when their sense of smell becomes more acute and when they are most likely to conceive. Changes in their bodies' estrogen levels around ovulation, Grammer suspected, may change how women react to androsterone's smell.

He found that women's reactions to androsterone indeed change around ovulation--but not in the manner he expected. Instead of attraction, Grammer's ovulating volunteers shrugged their shoulders and reported Androsterone, it seems, offers little hope to men looking for a $19.95 solution to their dating slumps.

OF MICE AND MEN

The empirical proof of odor's effect on human sexual attraction came out of left field. Medical geneticists studying inheritance rules for the immune system, not smell physiologists, made a series of crucial discoveries that nobody believed were relevant to human mate preferences--at first.

Research on tissue rejection in organ transplant surgery patients led to the discovery that the body recognizes an alien presence (whether a virus or a surgically implanted kidney) because the body's own cells are coated with proteins that our immune system recognizes as "self." But the immune system gets a lot more subtle about recognizing "nonself" intruders. It can recognize specific types of disease organisms, attach protein identifiers to them, and muster antibodies designed specifically for destroying that particular disease. And it can "remember" that particular invader years later, sending out specific antibodies to it.

A segment of our DNA called the major histocompatibility complex (MHC) codes for some of these disease-detecting structures, which function as the immune system's eyes. When a disease is recognized, the immune system's teeth--the killer T cells--are alerted, and they swarm the intruders, smothering them with destructive enzymes.

Unlike many genes, which have one or two alternative versions (like the genes that code for attached or unattached ear lobes), MHC genes have dozens of alternatives. And unlike earlobe genes, in which the version inherited from one parent dominates so that the version inherited from the other parent is not expressed, MHC genes are "co-dominant." This means that if a lab mouse inherits a version of an MHC gene for resistance to Disease A from its mother and a version lending resistance to Disease B from its father, that mouse will be able to resist both diseases.

When a female mouse is offered two suitors in mate choice trials, she inevitably chooses to mate with the one whose MHC genes least overlap with her own. It turns out that female mice evaluate males' MHC profile by sniffing their urine. The immune system creates scented proteins that are unique to every version of each MHC gene. These immune by-products are excreted from the body with other used-up chemicals, allowing a discerning female to sniff out exactly how closely related to her that other mouse is.

By choosing MHC-dissimilar mates, a female mouse makes sure that she doesn't inbreed. She also secures a survival advantage for her offspring by assuring that they will have a wider range of disease resistance than they would had she mated with her brother.

It's not that she seeks out diverse MHC genes for her young on purpose, of course. Ancestral females who preferred the smell of closely related males were simply outrun through evolutionary time by females who preferred the scent of unrelated sires.

CAN YOU SMELL THAT SMELL?

Since humans show little interest in one another's urine, few researchers thought that the story of MHC in rodent attraction could shed light on human interactions. But then someone made an eyebrow-raising discovery: Human volunteers can discriminate between mice that differ genetically only in their MHC. If human noses could detect small differences in the immune systems of mice (mice!) by giving the critters a sniff, excited researchers realized, we may well be able to detect the aromatic by-products of the immune system in human body odor as well!

A team led by Claus Wedekind at the University of Bern in Switzerland decided to see whether MHC differences in men's apocrine gland secretions affected women's ratings on male smells. The team recruited just under 100 college students. Males and females were sought from different schools, to reduce the chances that they knew each other. The men were given untreated cotton T-shirts to wear as they slept alone for two consecutive nights. They were told not to eat spicy foods; not to use deodorants, cologne, or perfumed soaps; and to avoid smoking, drinking, and sex during the two-day experiment. During the day, their sweaty shirts were kept in sealed plastic containers.

And then came the big smell test. For two weeks prior, women had used a nasal spray to protect the delicate mucous membranes lining the nose. Around the time they were ovulating (when their sense of smell is enhanced), the women were put alone in a room and presented with boxes containing the male volunteers' shirts. First they sniffed a new, unworn shirt to control for the scent of the shirts themselves. Then the women were asked to rate each man's shirt for "sexiness," "pleasantness," and "intensity of smell."

SEXY GENES

It was found, by Wedekind and his team, that how women rate a man's body odor pleasantness and sexiness depends upon how much of their MHC profile is shared. Overall, women prefer those scents exuded by men whose MHC profiles varied the most from their own. Hence, any given man's odor could be pleasingly alluring to one woman, yet an offensive turnoff to another.

Raters said that the smells they preferred reminded them of current or ex-lovers about twice as often as did the smells of men who have MHC profiles similar to their own, suggesting that smell had played a role in past decisions about who to date. MHC-similar men's smells were more often described as being like a brother's or father's body odor... as would be expected if the components of smell being rated are MHC determined.

Somewhat more surprising is that women's evaluations of body odor intensities did not differ between MHC-similar and MHC-dissimilar men. Body scent for MHC-dissimilar men was rated as less sexy and less pleasant the stronger it was, but intensity did not affect the women's already low ratings for MHC-similar men's smells.

That strong odor turned raters off even with MHC-dissimilar men may be due to the fact odor is a useful indicator of disease. From diabetes to viral infection to schizophrenia, unusually sweet or strong body odors are a warning cue that ancestral females in search of good genes for their offspring may have been designed to heed. (In the case of schizophrenia, the issue is confounded--while some schizophrenics do actually have an unusually sweet smell, many suffer from delusions of foul smells emanating from their bodies.)

Nobody yet knows what roles MHC may play in male evaluations of female attractiveness. Females' superior sense of smell, however, may well be due to their need to more carefully evaluate a potential mates merits--a poor mate choice for male ancestors may have meant as little as a few minutes wasted, whereas a human females mistake could result in a nine-month-long "morning after" and a child unlikely to survive.

Perfumers who really want to provide that sexy allure to their male customers will apparently need to get a genetic fingerprint of the special someone before they can tailor a scent that she will find attractive. But before men contemplate fooling women in this way, they should consider the possible consequences.

FOOLING MOTHER NATURE

The Swiss researchers found that women taking oral contraceptives (which block conception by tricking the body into thinking it's pregnant) reported reversed preferences, liking more the smells that reminded them of home and kin. Since the Pill reverses natural preferences, a woman may feel attracted to men she wouldn't normally notice if she were not on birth control--men who have similar MHC profiles.

The effects of such evolutionary novel mate choices can go well beyond the bewilderment of a wife who stops taking her contraceptive pills and notices her husband's "newly" foul body odor. Couples experiencing difficulty conceiving a child--even after several attempts at tubal embryo transfer--share significantly more of their MHC than do couples who conceive more easily. These couples' grief is not caused by either partner's infertility, but to an unfortunate combination of otherwise viable genes.

Doctors have known since the mid-1980s that couples suffering repeated spontaneous abortions tend to share more of their MHC than couples for whom pregnancies are carried to term. And even when MHC-similar couples do successfully bring a pregnancy to term, their babies are often underweight.

The Swiss team believes that MHC-related pregnancy problems in humans are too widespread to be due to inbreeding alone. They argue that in-couple infertility problems are due to strategic, unconscious "decisions" made by women bodies to curtail investment in offspring with inferior immune systems--offspring unlikely to have survived to adulthood in the environments of our evolutionary past.

When Broca and other social Darwinists pointed out that "uncivilized races" were more sensitive to body odor, they may have been correct--insofar as Europeans tend to go to greater lengths to perfume and wash away their natural scents. But this is hardly evidence of European superiority over "less evolved" peoples, as Broca insisted. Paying careful attention to the health of others and their suitability as sires to one's offspring in the disease-rich tropics, whose cultures Broca derided, actually makes exceedingly good sense.

Perfume; daily, soapy showers; convenient contraceptive pills---all have their charms. But they also may be short-circuiting our own built-in means of mate choice, adaptations shaped to our unique needs by millions of years of ancestral adversities. The existence of couples who long for children they cannot have indicates that the Western dismissal of body scent is scarcely benign.

Those who find offensive the notion that animal senses play a role in their attraction to a partner need not worry As the role of smell in human affairs yields to understanding, we see not that we are less human but that our tastes and emotions are far more complex and sophisticated than anyone ever imagined.

HOW TO SMELL A MATE

How does body odor affect a woman's sexiness? Scientists don't know for sure, but they do know that a man's allure depends in part on how many immune system genes he shares with a potential mate.

Since it's known that women can detect genetic compatibility by smell--it's not that men can't but that so far no one knows--the onus is on females to sniff out a suitable squire.

Choosing a genetically compatible partner can be difficult it today's perfume rich postindustrial jungle, and getting your immune system genes profiled can be expensive. Before you run to a doctor for blood work to see whether your mate is a suitable match--and sire for your future children--try listening to your nose. (Unfortunately, the sniff test will only work if you're not taking birth control pills.)

1. Declare a deception-free day for the nostrils. Have your beau shower with fragrance-free soap and wear clean cotton clothing for a day, away from smokers and the perfumed masses. Be sure you don't have a cold, and that you yourself haven't been around smokers for a few days.

2. After he spends a day and a night in his cotton clothes, before he tosses them in the direction of the hamper, wrestle them from him and have a "smelldown." Make it a romantic experience. If your man's shirt doesn't offend, you should be safe. (Find the scent alluring or sexy? Even better! That attraction is nature's way of telling you he's a safe contributor to your offspring's genetic ensemble.)

3. If your man's odor reminds you of your father or of a brother, you may want to consider getting in touch with your doctor and ask about genetic tests before trying to conceive a child. Tell the doctor you're concerned that you may share a close MHC or "HLA" profile. (HLA, for human leukocyte antigen, is a technical tag for human MHC.) Meanwhile, a deceptively pleasing gift of cologne might be in order.

4. Genetic incompatibility is not the only reason you may find his odor offensive. Does his body scent seem unusually intense? He might have a medical condition that explains the smell. Ask him to bring it up at his next medical checkup. A very sweet scent is sometimes evidence of diabetes or schizophrenia--both of which appear to be heritable. It is wise to discuss these issues with each other, and with a doctor, before having kids.

5. Before you decide that your relationship stinks, check your mate's diet. A taste for spicy foods or an overindulgence in garlic can cause strong body odors.

6. If your mate still offends, don't head for the hills just yet. Some clothing detergents can prove to be a bad mix with a fella's scent. Ask that the next time he visits the laundry, he change brands--and give the stinker a second chance!

By psychologytoday.com