Tooth decay is one of the most common preventable illnesses among children and adults, but the good news is that it’s actually really easy to keep tooth decay at bay. Here are 5 simple steps to help you combat cavities:

1. Brush along to your favorite tune.

Brushing is the best way of keeping your mouth bacteria free, but most people admit that they don’t brush for long enough. If this problem sounds familiar to you and you don’t want to spend money on a brush with a built-in timer, why not try brushing along to your favourite tune? Most songs last between 2 and 4 minutes, which is perfect, as dentists recommend brushing for a minimum of 2 minutes each time. When you brush, make sure you cover all the surfaces of each tooth and reach right into the corners of your mouth.

2. Stop snacking!

Many people admit to grazing on sandwiches, crisps, biscuits and cakes during the day and while most are aware that this is not great for the waistline, you may be less aware of the impact on your teeth. When you eat, the bacteria in your mouth feed and this prompts them to release acids, which attack the enamel. The enamel is very strong and it is capable of seeing off these attacks, but there is only so much it can stand and if you are constantly snacking, this means that your teeth are always under attack. If you’re hungry between meals, try avoiding sugary and acidic foods; ideally, it’s best to just stick to three meals a day.

3. Floss.

According to the infamous Baz Lurhmann Sunscreen song, it’s advisable to floss and dentists all over the world also support this pearl of wisdom. Flossing is a means of removing bacteria and plaque from areas that you perhaps cannot reach or have missed with a toothbrush. Flossing is particularly beneficial for cleaning between the teeth and along the line where the teeth meet the gums. Ideally, you should floss once a day. Crooked teeth allow bacteria and gum disease more readily. Brace systems such as the Inman Aligner allow you to floss bacteria much easier when your teeth get straighter.

4. Don’t delay dental visits.

Many people admit that they make excuses to avoid going to the dentist, but dental checks are really important and they can make a massive difference to your oral health, as well as your general health. Check-ups are painless and quick and most of the time you leave the practice wondering what on earth you were so anxious about in the first place. The reality is that if you keep up with your 6 monthly check-ups and you keep an eye on your diet and maintain good oral hygiene at home, it’s highly likely that you’ll be given the green light and told to come back 6 months later. If you are a nervous patient, it’s worth taking time to talk to your dentist, as they will be able to help and they can adapt your care to take your anxiety into account.

5. Chew gum.

Chewing gum may not seem like the most obvious piece of health advice, but chewing sugar-free gum after you eat can really help to reduce the risk of decay. Chewing stimulates the secretion of saliva, which neutralizes acids in the mouth and helps to wash away bits of food debris. Avoid choosing products that are not sugar-free and don’t chew gum all day, every day, as this is not good for your stomach.

Taken from: Guest Post (article, By Richard Buckley), Google (images).

In the current overly busy and fast paced world time can disappear really fast. Leaving you watch your life just flash away before your eyes like it never was. However, you start something on the New Year to enhance your lifestyle and make your life worth living. If you have lived an unhealthy lifestyle, used uncontrolled died and can hardly tell what you spend your time on. It is time to change all that with the New Year resolutions.

Taking Charge of Your Life.

1. You are certainly the only person who should take control and full charge of your own life.
2. Taking charge of your health and well being is mandatory and you should recognize that it is your responsibility.
3. Do not get lost taking care of others business that you get to forget yourself.
4. It is needless to say that most of the time people find it difficult to take care of themselves.
5. You can only give better service to others if you start with yourself though most people tend to ignore this fact.
6. This self-recognition effort should begin at a time like this when you are taking holidays.
7. It should not be just another New Year resolution to be ignored along the way but should be taken care of throughout the year.

Doing Things for yourself.

1. Living a healthy lifestyle allows you to appreciate yourself worth without waiting for others compliments.
2. This gives you the energy to do things for yourself by yourself.
3. There is nothing better than having confidence in yourself and knowing that you can do it even when the closest friends fail you.
4. If you want a healthy lifestyle in the New Year, try do things for yourself even the seemingly simple things like preparing a meal.
5. Try go for a walk by yourself without nagging that friend to come along.
6. It is sad that most people especially the youth do not do things by themselves but this is a good place to start.
7. Doing things for yourself is a process that helps grow into freedom where people like your parent can trust you with greater responsibilities.

Dieting and Exercising.

1. Dieting and exercising is a major setback in most people’s life despite of how simple it may sound.
2. It takes discipline to practice healthy eating and routine exercises especially for a person struggling with weight problem.
3. You have to replenish, renew and change your mind to reach a complete lifestyle change in regard to diet.
4. Enhancing a healthy living in the New Year must begin with training yourself and committing to your health.
5. Visiting your physician to learn more about how to improve your health for a total lifestyle change is a great idea.
6. Engaging in daily exercise may sound like a lot of commitment but if you commit to it gradually without much strain it works miracles.
7. You begin with power walks early in the morning and move to tougher exercise as you progress.

Begin your journey and enhance your lifestyle in the New Year. You must carry your ehic card with you always for any emergency and your self-protection.

Taken from: Guest Post (article, By Eva Kempinsky), Google (images).

Anyone who suffers from a problem as a result of their snoring understands the hardship that this condition can inflict on the whole household. In some extreme cases, snoring has even led to divorce – but just what causes it? And could it be the sign of something more serious?

What causes it?

Excessive snoring can be a result of weight problems, excessive drinking habits and smoking. If, after looking at all of these potential triggers, you are still suffering from the condition, it may be time to visit a doctor. Private healthcare from benenden health will enable you to request help from consultants who are familiar with the problem. They will be able to diagnose the cause of your snoring and decide if you’re suffering from a more serious condition like sleep apnoea.

Could it be serious?

Sleep apnoea is a condition defined as a medical problem and means that the patient suffers from a blockage to the airways during sleep. Signs of morning headaches and increased forgetfulness on top of your snoring could indicate that you are suffering from sleep apnoea, as can a gasping or coughing noise when asleep/after snoring. If you suffer from any of these complaints then it’s important to get the matter investigated, as sleep apnoea can be a serious condition.

What help is there?

Sleep apnoea can indicate other potential health conditions, so it is vital that you contact a healthcare provider in order to receive a diagnosis and find out how to manage your condition. There isn’t a cure for snoring, but there are many ways to alleviate the symptoms. If you belong to a trusted health organisation, including Benenden Health, then you will have access to local consultation and tests after just six months of membership.

What other conditions could it be?

If you believe that you are suffering from obstructive sleep apnoea (OSA) then you may also be suffering from cardiovascular disease. Of course not everyone who snores runs the risk of suffering from these conditions, so annoying as snoring may be, you should be thankful that your condition has alerted you to these medical problems.

There are numerous people dreading the onset of arthritis later in life. The painful disease affects the bones and joints with stiffness and twinges limiting movement. There are several types of arthritis each targeting different areas of the body. It is important that steps be taken to prevent the inflammatory disease from setting in because it causes damage to the tissues and cartilage allowing the bones in the joints to rub against one another. Here are five ways to aid in arthritis prevention that are natural and require little effort and only a few lifestyle changes.

Maintain an Ideal Weight.

You should begin by maintaining your ideal weight to avoid additional strain on the joints. Arthritis could result from the additional strain placed on the joints by being overweight. Avoiding overeating, exercise and a well-balanced diet can aid you in the efforts to maintain your ideal weight for arthritis prevention.

Eat a Balanced Diet.

The diet should be well balanced with sufficient amounts of calcium and vitamin D. You will aid in the strengthening of your muscles and bones while helping to keep your weight under control with these nutrients. Increasing fresh fruits and vegetable intake is not only good for overall health but has benefits for the bones as well.

An imbalance in body chemistry can be caused by eating habits making it important to pay attention to the diet and avoid foods that could contribute to the inflammation. A dietician can help you to determine the best dietary plan for you when it comes to foods that trigger symptoms of arthritis.

Improve Your Level of Fitness.

Preventing arthritis requires that you keep your fitness level up by engaging in various physical activities. Supporting and protecting the joints by developing strength in the muscles can be done by regular exercise. Increasing balance and flexibility to prevent arthritis can be done by targeting core muscles such as the back and abs through strengthening exercises. Swimming, running and brisk walking are good exercises to aid with balance and flexibility as well.

Stretching Exercises.

Performing stretching exercises on a regular basis is another way that you can prevent arthritis. The muscles supporting the joints will be strengthened with stretching exercises, which will help the joints to remain healthy. Keeping the body healthy and flexible will help you to avoid the dangers associated with being overweight and prevent losing the use of the joints due to arthritis.

Quit Smoking.

You can also lower the risk of developing arthritis by not smoking. The risk of arthritis and other diseases is lowered when you stop smoking. These are just a few of the things that you can do to aid in prevention of the illness. When arthritis symptoms are present, you should consult your physician to determine which treatment options are going to have the most effectiveness for you. It is important to seek treatment immediately if you begin to notice symptoms of arthritis but preventing arthritis is the best way to avoid the pain associated with it.

Taken from: Guest Post (article, By Tammy Mahan), Google (images).

There are many substances out there which are potentially hazardous to the health of your pets. From the obvious, such as weed-killer, to the less-well known such as grapes for dogs, it is important to monitor what your pet comes into contact with.

The Signs.

It is not possible of course to follow your pet around twenty fours a day and check on every step they take. This means that occasionally they may come into contact with a substance that is potentially hazardous to their well-being and in cases like this it is vital to seek veterinary help as soon as possible. Knowing the symptoms of potential poisoning is therefore very important.

These symptoms can vary depending on the type of substance ingested but common traits include vomiting, diarrhea or even seizures. Loss of appetite and general lethargy could also point to an alien substance being ingested. These symptoms do not always mean potential poisoning but it is always best to seek medical advice in any case.

If your pet is recovering from a recent illness or treatment due to the effects of poisoning, there are a number of prescription foods specially designed for animals in recovery. These foods, such as those available across Europe from Hills, help to restore the immune system of your pets, or kkledyr as they are known in Denmark, to full strength.

Hazardous to Dogs.

Most dogs love to roam around the garden, exploring every sight and scent that they can find. There are a number of common plants and flowers that are, however, potentially toxic to dogs if eaten. These include

1. Rhododendron.
2. Chrysanthemum.
3. Daffodil.
4. Iris.

Although all of the above can cause your dog to become ill, it is quite rare that a dog will actually fully ingest any of these. It is always best to be aware though.

When it comes to human food, there are some types which can be very hazardous to the health of your dog. Grapes and raisins for instance can cause severe damage to the kidneys. Human chocolate is also another definite no for dogs. Other foodstuffs to be aware of are onions, nuts and any items containing high amounts of caffeine.

Hazardous to Cats.

When it comes to cats, one of the most toxic plants is the lily. Even ingesting just a small amount of pollen from the lily flower can cause possible kidney failure. If you have cats in your house, it is best to avoid having any lily flowers at all. Of course, cats are even more difficult to keep an eye on than dogs as they like to roam further, so you can't always keep a watchful eye on them.

Much like dogs, chocolate and grapes are hazardous to a cat's health. Citrus can cause vomiting, while the avocado can, in extreme cases, lead to death.

A Healthy Diet.

Feeding your cats and dogs as little human food as possible is one of the best ways of ensuring your pets, avoid any possible toxic substance ingestion and lead a happy and healthy life. There are now many places on the internet, such as http://www.hillspet.dk, which supply scientifically proven food for your pets, giving them all the nutrients they need to stay fit and healthy.

Taken from: Guest Post (article, By Steve Harris), Google (images).

The symptoms of many medical conditions can be relieved through the use of massage equipment. Reducing muscle and joint pain is the obvious use, but it can also improve circulation and reduce swelling. Another benefit of massage equipment is that it can help to reduce tension and aid restful sleep.

Medical conditions that can be helped by massage equipment.

Massage equipment can make it possible to enjoy the benefits of massage at any time in your own home. It has been medically proven to help with pain and the symptoms of:

1. Arthritis.
2. Spinal disorders.
3. Hip problems.
4. Sciatica.
5. Tennis elbow.
6. Frozen shoulder.
7. Poor mobility.

Other conditions that you may not realize can be helped through massage therapy are varicose veins, leg ulcers and fluid retention. People who suffer from night cramps, insomnia or anxiety and tension have also reported improvements in their general well being after massage therapy. For massage equipment UK companies can supply units to be used in the home.

Massage systems.

Many systems used in massage equipment rely on a kind of hammering action. This may help some conditions but can be counter productive if it simply agitates the tissues and muscles. Niagara therapy is different because the movement produced is gentle and circular, more like the massage you would receive from a professional masseur. The vibration produced by this method spreads in different directions producing a deep, penetrating massage that soothes pain and helps you relax.

About massage therapy.

Massage has been used for the relief of pain and to achieve increased levels of relaxation for many centuries and evidence of its use has been found in ancient civilizations such as the Chinese, Japanese, Greek and Roman among others. Many different methods of massage have been developed throughout the world. Various types of massage equipment have also been developed to be used in the home.

With aging, various changes appear in the body, including stiffening of joints and a greater susceptibility to aches and pains in the muscles. Problems with circulation and high blood pressure can also increase with age and all these things can be treated by massage therapy.

Hand held massage equipment.

Perhaps the most versatile piece of massage equipment is the hand held unit which can be used on any part of the body. Hand held units come with an attachment that can be placed over joints and bony areas such as the ankle, knee or elbow to provide soothing pain relief to these areas and you can also have a special attachment comprising a rubber cap with soft bristles for scalp massage.

The rounded end of the hand held unit is used to provide a deep soothing massage for muscular and fleshy parts of the body. The intensity of the massage can be regulated from low to high, making it suitable for all applications.

Also available are mobile massage pads that can be used for back, leg and shoulder pain and massage options incorporated into special chairs and beds, but whatever equipment you choose, Niagara therapy can reduce the drugs you need to control your symptoms.

Taken from: Guest Post (article, By Jennifer Doherty), Google (images).

A balanced breakfast makes for a better morning, and it plays an important role in the overall quality of your diet and your day. Eating a healthy morning meal helps your body function at its best, both physically and mentally. To better understand the positive benefits a healthy breakfast has on your body in the morning, you also need to consider the consequences of skipping breakfast.

1. Factors.

In addition to providing energy to fuel your morning activities, eating a balanced breakfast helps you get enough fiber in your diet, manages your weight and restores blood sugar levels to normal after an overnight fast. Optimally, your breakfast should include a lean protein source, such as skim milk or yogurt, a complex carbohydrate, and a fruit. Whole grain ready-to-eat cereal, oatmeal, a bran muffin or whole wheat bread make healthy carb choices.

2.Brain Food.

Starting your day with a healthy breakfast makes it easier to concentrate at work or school throughout the morning and may make you more productive than breakfast skippers. When your mind is clear, you're better able to deal with problems and focus on your activities.

If you eat in the morning, you're also more likely to take in enough vitamins and minerals throughout the day. Even if you start strong without breakfast, by mid-morning the lack of energy can affect your intellectual and physical performance.

3. Blood Sugar and Cholesterol.

After going several hours without eating during the night, your body needs fuel for immediate energy and to replenish low glycogen stores. Starting your day with a healthy breakfast helps you regulate your blood sugar levels and prepares yourself for an active day. As a result, you have more energy for exercise and routine morning activities.

If you don't eat breakfast, on the other hand, you may experience headaches, confusion, fatigue and weakness associated with low blood sugar levels. Breakfast eaters also tend to eat less fat throughout the day, which generally means lower cholesterol and a decreased risk for heart disease.

4. Control Hunger.

Another positive effect of eating a healthy morning meal is the general feeling of satisfaction, both literally as you give your body what it needs, and psychologically, as you make choices that improve your health and well-being. Hunger can be distracting and cause you to overeat during later meal and snack times.

If you start your day with a balanced breakfast, you're more likely to think less about food during your morning routine. You are also more likely to take in an appropriate number of calories during the day, and as a result, be able to better manage your weight over the long-term.

Taken from: livestrong.com (article, By Pam Murphy), Google (images).

We have quite a love-hate relationship with morning shower – we know that it jumps-start our day but it is also a tough fight to drag ourselves out of bed and get water all over our bodies. Little known facts, however, that morning shower has quite a bit of significant health benefits – be it cold or warm shower.

Here we recap the seven health benefits of morning shower for you to print out and stick next to your bed – as a visual motivation when you are about to wake up tomorrow morning.

1. Improve blood circulation.

Standing below the shower does feel therapeutic, right? Some could even doze back off in the shower. The warm, running water we get during morning shower is good for our blood circulation and it also loosens the tension in our muscles and joints. It’s good news for our persistent stiff shoulders problem! Whilst morning shower does not kiss the problems away for good, it stimulates healing, eases the pain and decreases inflammation.

2. Increase immunity.

Morning shower stimulates the body to produce more white blood cells – which act as our ‘army troop’ against viruses and diseases. Due to our wondrous biological clock, such benefit is only found in AM shower, and not so much of an evening shower. So obey the mighty clock and take your morning shower.

3. Decrease stress.

If you are one of the people who wake up with thumping heartbeats, it signifies stress and anticipation of what needs to be done today. To ease you up, take a morning shower – especially cold shower. Running cold water ensures all body parts get enough oxygen input, in which we know that sufficient oxygen in the brain eases stress up. So start your day fresh and positive with morning shower!

4. Relieve cough.

If you are suffering from cold, morning could be excruciating for the accumulated phlegm gets thicker after a long night’s sleep. Turn your hot water on and close your bathroom door for a few minutes before stepping in. Once you get in, the steam from the hot water will help you get rid of the phlegm and mucous in a matter of minutes. To make the ‘instant therapy’ more effective, add eucalyptus oil to your skin. The hot shower itself is known to ease body aches associated with cold.

5. Increase fertility.

This one is for the lads. If you are planning to conceive, it would be a good idea to get hubby drenched in cold shower every morning. A recent research done at The University of California shows that men’s production of sperm significantly increases after taking cold morning shower for a week, whilst hot shower has the opposite effect. Cold shower also triggers testosterone production, the hormone in male that is responsible for sexual drive.

6. Act as an instant warm-up.

For those who prefer morning exercise as opposed to after-work one, you should consider taking a quick warm shower before you hit the road (or gym). It loosens up your stiff muscles after a night’s sleep, hence acts as a comforting, effortless warm-up session.

7. Improve hair condition.

Those with hair fall and dull hair conditions should take note. A warm morning shower ending with a cold one just for the hair, or a complete cold shower, could strengthen your hair roots and protect the hair cuticle. As opposed to this, too hot a shower could damage your hair and leave it looking dull.

Taken from: venusbuzz.com (article, By Nina Hidayat), Google (images).

People often give a hardy chuckle when they find out how early I wake up in the morning. I’ve always been somewhat of an early riser, but with yoga and meditation, that time got even earlier. And there’s good reason for it. When I wake up at my allotted 4:30 am I get a whole lot more done and I can stop working earlier in the evening.

If you’re one of those people that wakes up just before you have to head out the door to work and stays up long into the night, why not consider beginning to slide your schedule in the other direction?

Here are some good reasons to adjust your schedule:

1. The Day is Full of Potential.

One of my yoga teachers called that time between 4:30 and 6:30 in the morning "yoga time." You can call it what you want; but for me, it’s a time of the day that’s full of potential and it makes me happy to be a part of it. The birds begin chirping and the sounds of nature grow louder. And you get to watch the sunrise. The natural world is waking up, so why shouldn’t you?

2. Morning Meditation.

The early, early morning is the best part of the day for meditation. There are no distractions and nothing has arisen yet that day to take you away from your meditation. No pets, spouses, or children are awake yet. It’s pure quietude. I like to do my morning yoga practice from 4:30 am to 5:15 am followed by 30 minutes of meditation. I clear my mind and focus on the day ahead.

3. Exercise.

If you get exercise out of the way then you’re done and you don’t have to worry about it again. Yoga is my chosen exercise, but it doesn’t necessarily matter what you do, but rather, deciding to do it. We all know that exercise in the morning gets your metabolism going, but it also releases endorphins and makes you feel fantastic as you ease into your morning routine.

4. Productivity = Less Stress.

If you get your work done early in the morning, you’re less stressed throughout the day. I get more work done in the early morning than any other part of the day. That’s likely the biggest reason that I wake up early--because I have to in order to be effective. I start in the early morning with the most important work and leave the easier stuff for later on in the day.

5. No Rushing = Compassion.

Rushing in the morning in our house also means fussing. When you’re rushing to get out the door and you’re late, you’re less compassionate toward family members. If you’re up early, there’s plenty of time to feed family members and pets, straighten up the house, and pack lunches.

6. A Healthy Breakfast.

I wake up starved in the morning so I can’t imagine not eating breakfast, but plenty of people don’t. Rolled oats are the ideal breakfast choice with seasonal fruit, raw nuts, raw honey, and coconut milk. Oats help get your digestive system moving forward and they also keep you fuller longer. Start your day off with loads of nutrients so you don't reach for junk food by mid-morning.

Taken from: blogs.discovery.com (article, By Sara Novak), Google (images).

Modern-day living and all the busyness and stress that comes along with it can do a real number on your central nervous system, especially if you are not taking proactive steps to counteract this perpetual negative effect on your body.

Rather than feed energy and nutrients into your body's productive systems, an overtaxed nervous system typically expends most of its resources just trying to defend the body against attack, whether it be in the form of anxiety, panic, or stress, which depletes your energy reserves and potentially even harms your endocrine system.

One way to help counteract this damage; however, is to consume foods that minimize the amount of time and energy your nervous system spends in catabolic mode, which tears down the body, and maximizes the amount of time and energy it spends in anabolic mode, which nourishes, heals, and regenerates the body. Here are seven powerful foods that can help calm your nervous system naturally for maximum health:

1. Whey.

Because it is naturally rich in L-tryptophan, not to mention a whole range of other healing amino acids and nutrients, whey is an excellent food for calming your nervous system naturally. Tryptophan has been shown to assist in the production of serotonin, a neurotransmitter hormone that regulates endocrine, digestive, nervous system, and blood health.

And since low levels of serotonin are linked to anxiety, depression, and other mental health problems, taking whey can help boost anabolic function. Whey is also rich in L-glutamine, a non-essential amino acid that is the precursor to gamma-aminobutyric acid (GABA), a substance that helps regulate the nervous system and promote calmness.

So if you are not allergic to milk-based foods, taking a high-quality whey protein supplement such as Proventive, One World Whey, or Jay Robb is a great way to boost your overall nutritional intake and feed your body the nutrients it needs to maintain a healthy, well-functioning nervous system.

2. Sweet potatoes, yams.

A complex carbohydrate food that contains high levels of vitamin A, vitamin C, and B vitamins, sweet potatoes are another nutritionally-dense food that can help calm your nerves, eliminate stress, and even lower your blood pressure. Similarly, yams contain an array of nutrient compounds that feed the glandular system and promote respiratory, urinary, and nervous system health.

3. Bananas.

Many athletes eat bananas after a game or match because the fruit contains potassium, an electrolyte that helps the body stay hydrated. But bananas also contain magnesium, vitamin B6, and other nutrients that help boost production of digestion-enhancing mucous, as well as promote feelings of happiness and calm inside the body. Eating bananas also aids in the production of serotonin and melatonin, two hormones that regulate mood and sleeping patterns, and promote muscle relaxation and stress relief.

4. Green, herbal tea.

Sometimes the best way to take the edge off is to have a nice cup of warm herbal or green tea. Green tea in particular contains an amino acid known as L-theanine that enhances mood by stimulating the production of alpha waves in the brain. L-theanine also helps reduce stress and promote relaxation naturally.

5. Dark chocolate, cacao.

Similar to whey, dark chocolate and cacao contain L-tryptophan, the neurotransmitter responsible for relaxing the brain. But dark chocolate and cacao also contain magnesium, a mineral widely recognized for its ability to calm the nervous system.

Millions of Americans unknowingly suffer from magnesium deficiency, and while eating chocolate is not the ideal way to correct this deficiency, adding a little extra dark chocolate or raw cacao into your diet can help calm your nerves and promote restfulness.

"Chocolate contains a neurotransmitter known as anandamide that has the ability to alter dopamine levels in the brain, causing a sense of peace and relaxation.," says Dr. Kristie Leong, M.D. "Chocolate is also rich in tryptophan, the precursor to the serotonin which appears to play a role in relieving stress and promoting a sense of calmness."

6. Brazil nuts.

Said to be nature's richest source of selenium, Brazil nuts are virtually unmatched in the nut world when it comes to relaxing the nervous system. According to a study out of the University of Wales, eating the equivalent of just three Brazil nuts daily can help significantly boost mood, promote feelings of calm, ease anxiety, and raise energy levels in as few as three months.

7. Spinach.

In order for your brain and nervous system to function as they should, your body needs a high input of fat-soluble vitamins that contribute to the building up of the fatty layers that protect your nerves from damage. And one such vitamin is vitamin K, which you can get in high amounts by eating spinach. Spinach also helps regulate the production of hormones in the nervous system to improve mood, sleeping patterns, and the body's response to physical activity and stress.

Taken from: naturalnews.com (article, By Jonathan Benson), Google (images).

So you have always dream of a fit and flexible body? Well, it's time to realise your dreams with these easy tips.

1. Walk tall.

Going by the increasing rate of people suffering from back problems, we all know that it's very critical to ease the burden on your lower back. So it's best to walk tall to distribute the load. Experts believe that standing straight is an easy way to not only exercise your back but to also trim down.

2. Lift heavy weights.

This one is especially for women. Do you often find yourself saying no to heavy weights? Well, it's a proven fact that lifting heavy weights strengthen your muscles. When you lift only light weights, some muscles remain untrained and turn into flab. Hence, include a heavy weights routine in your week's workout regime and see the results.

3. Run and jump.

Belly fat is the most common problem these days. While painful ab exercises and other techniques do exist to burn it out but the best, and simplest way is to walk, run and jump as much as you can. Make yourself get a total of 60 minutes of workout in a day. It could be done while walking your pet, walking up to the super mart, running on the treadmill or doing intensive house chores. Just ensure that this quota is met!

4. So you take the stairs?

You have heard that one must take the stairs. But did someone tell you that just taking the stairs is not enough. Every step can give good results if done in a desired manner. The best way to climb the stairs is to run on it or take two at a time. Experts say that it also slows down the aging process.

5. Eat more whole foods.

Your face and body is an end result of what you eat. Experts say that having more vegetables, nuts, fruits and whole grains provide free-radical-fighting nutrients that give you a healthy skin and a well-tuned digestive system.

6. Deep breathe.

This is one lifestyle change that can change your life. Deep breathing for at least 15-20 minutes daily not only erases your stress but also banishes wrinkles. Experts say that it's an important way to omit toxins from your body. A free mind leads to a healthy body!

Taken from: articles.timesofindia.indiatimes.com (article, By Kalpana Sharma), Google (images).

Alzheimer's or dementia are diseases that threaten humans in old age. If you do not want to experience it, try to always improve the quality of memory.

How? Check it out the following tips:

1. Changing the form of the letter.

While reading on the computer, try to changing the form of the letter by changing the font, making it tilt, or zoom out. This trick can make the brain work a little harder because it is not accustomed to the type of letter that you normally read.

2. Learning new things.

Whether it is language or cooking classes, do not hesitate to learn new things. Or you can take a dance class. In addition to nourish the brain, learn to dance it also one of the easy tricks to improve our memory.

3. Change the dominant of your hand.

What do you use the dominant hand to move? From now on, try to exchange it and train the other. Although it may seem trivial, but in fact trained non-dominant hand can stimulate certain nerves in the brain.

4. Take a break while studying.

A research says the study in a short time but it is often is more effective in improving the quality of the brain's memory than study at a time as well. So do not practice learning in rush-hour-night when you will face the test because it is bad for the memory.

5. Writing.

Technology is increasingly making people rarely to writing and choose to type through smart gadgets. Though writing also one of a easy way to improve the quality of memory. So try to be diligent and start re-writing activity with some of your friends.

6. Playing games.

Simple games like Tetris on the computer is another way to improve the quality of the memory and remains it strong. Because the game requires manipulation and planning capabilities in a row by following a thing.

7. Anagram.

Anagram is a kind of game on words that usually scrambled to form another word. Anagram game can be found at scrabble and you can play it to improve the quality of your memory.

8. Meditation.

Easy, cheap, and can be done anywhere, that is meditation. Perform this trick if you want to improve the quality of your memory and relaxing your soul at once.

9. Reading aloud.

Lastly, try to read newspapers or magazines aloud to stimulate the brain and improve memory. At first it sounds funny, but if it is good for health, why not?

So, what are you waiting for? Let's start doing it from now on!

Did you a someone who enjoys an art, or fun producing your own artwork? Making an art not only enhance creativity as an artist, but also very useful for your brain.

1. Improving cognitive ability and memory.

According to the study, approximately 70 percent of Alzheimer's and dementia patients who attend art classes showed improvements in cognitive and memory.

2. Reduce stress and depression.

Many studies show that focusing on the things that you love such as paint and produce artwork can increase the production of endorphins and reduces stress. Creating artwork relieve anxiety and worry in your brain. Not only that, your blood pressure will also decrease.

3. Focus on the present.

Creating artwork means you devote all your thoughts on it. It makes you stop daydreaming that futile and even make your brain is full of stuff does not matter. Creating an art makes your mind more focused and productive.

4. Stimulate imagination.

You think of yourself as a person who always practical and left brain type? You can change it now. Creating artwork will awaken your right brain and improve creativity as well as imagination. This will not only affect your artwork, but also the way you see the world.

5. Improving self-confidence.

When looking at a work of art you made ​​yourself, surely you will feel proud. This shows the achievement and increase confidence.

6. Increase the ability of the eye.

How often do you watch and managed to find a change in your neighborhood? Leonardo da Vinci said that the paint will improve the eye's ability to distinguish one's 10 things, dark, light, body and color, shape, location, near and far, as well as moving and stationary objects. Produce artwork will make you more attention to detail and more attention to the environment.

7. Problem solving.

There is no right answer in the artwork. For that, create works of art will enhance your creative side. Ends, you will easily find a solution and a way out that out of the box. Once using the creative brain, you will be surprised with your thoughts in the face and resolve the issue.

The "Earth" without "Art" is just "Eh"

Taken from: merdeka.com (article, By Kun Sila Ananda), Google (images).

As a society, we are constantly striving to lead healthier, happier lives. But with these efforts, we sometimes run the risk of going too far. As a rule of thumb, any extreme is unhealthy, but rarely are we made aware of the “cons” of healthy habits, instead led to think any good thing is better if done as often as possible. Not so fast.

Here are some examples of healthy habits that can backfire when done in excess:

1. Over-Exercising.

Your body and mind do not need more than 3-4 days a week of 30-45 minutes of cardio activity. Cardio/aerobic exercises should be done every other day alternating with Yoga, Pilates, walking, and weight training on the off days.

Hiking, swimming, tennis, golf, team sports and a simple variation in exercise over the course of the week, month and season is the best way to stay lean, toned and energized.

2. Staying Out of the Sun.

Our bodies need Vitamin D to stay strong by making healthy bones and ward off illness by boosting our immune system. The only way to get Vitamin D into our system is via sun exposure. Don’t make yourself overly neurotic about sunscreen.

If you are going to the pool or beach or participating in outdoor sports that involve more than 20 minutes of sun exposure, slather on the SPF 30, but if you are simply doing your daily errands outdoors, enjoy the feeling the sun on your skin. The only part of your body that should always be protected is the face.

3. Antibacterial Soaps and Gels.

Antibacterial soaps and gels are good to carry in your purse or car but becoming obsessed with the sanitation they promise could weaken your body’s ability to fight off “good bacteria.” Using them is okay, but use regular soap as well.

4. Sleeping.

The average person needs 8 full hours of undisturbed sleep at night. If you are regularly getting fewer or more than nine hours sleep, you are not doing yourself much good. Human beings are not built to think, process or function optimally on more or less than 7 to 9 hours of sleep a night.

Not to mention too little or too much sleep is bad for our skin and causes bloating, overeating, confusion and depression.

5. Air Conditioning.

While air conditioning feels great on a hot, humid summer day, don’t sit and breathe in cold recycled air all day and night long. The air may contain bacteria and germs and certainly all kinds of particles of dust.

Every few hours, turn the air off, open the windows, go for a walk outside and breathe in the fresh air, don’t forget to wash your air conditioning filters with warm water and soap and let them air-dry every month you’re using them.

And if you work in an office building where windows never open, bring a sweater to keep your core temperature warm and get out of the office at least for lunch and a mid-afternoon break.

6. Organic Food.

While organic foods – such as fruits, vegetables and packaged goods – tend to be expensive, the real problem is that unless you eat them directly from the farm, they to can contain pesticides or be processed. Make sure to read the labels of the food you are purchasing carefully even if you are buying them from the health food store.

Foods don’t need to be “organic” to be healthy. Stick with labels that have simple and few ingredients, and a low amount of natural sugars (like honey, turbinado sugar, cane sugar), sodium and processed carbohydrates.

Taken from: psychcentral.com (article, By Therese J. Borchard), Google (images).

We've all had days when our energy levels were just not up to par. But for some people, having low energy levels is symptomatic of bigger health problems.

Those who suffer from such conditions as low testosterone, anemia, depression, and hypothyroidism deal with low energy levels on a more frequent basis. While medications can help ease these symptoms, eating certain healthy foods can give you an energy boost.

1. Dark, Leafy Vegetables.

People who suffer from iron-deficiency anemia frequently have low energy levels. Without adequate iron intake, their bodies do not produce enough hemoglobin, which helps deliver oxygen-rich blood to the body. This lack of oxygen leads to fatigue.

Dark, leafy vegetables like spinach and kale are low in calories and fat and high in iron. If you suffer from low testosterone, kale can give your hormone levels a boost too. However, even though people with hypothyroidism would benefit from an iron-rich diet, certain foods like spinach and kale may interfere with thyroid function.

2. Quinoa.

Sometimes billed as a 'superfood', quinoa is highly nutritious and can give you an energy boost. Much like dark, leafy vegetables, quinoa contains iron needed for the hemoglobin in your blood. It also has vitamin B2 and magnesium for energy production and energy metabolism.

Diabetics should note that quinoa is a good blend of carbohydrates and protein, a combination that helps stabilize blood sugar and prevent symptoms of hypoglycemia such as shakiness, confusion, and fatigue.

3. Beans.

Beans are like quinoa, with a perfect blend of carbohydrates and protein to give you an energy boost, which is great news for people who are diabetic. Beans also provide much-needed iron for people with hypothyroidism and anemia.

It's worth mentioning that many beans are high in tryptophan, an amino acid that can elevate your mood and help those who suffer from depression. And although soybeans have been associated with lowering testosterone levels, there is evidence to suggest this is not the case.

4. Salmon.

Salmon is praised for its omega-3 fatty acids, which have numerous health benefits including reducing inflammation in the body, controlling weight gain, and preventing cancer cell growth. And what is one symptom of omega-3 deficiency? Fatigue.

People who suffer from type 2 diabetes and depression may benefit from a little salmon two to three days a week as an energy boost. If you suffer from low testosterone, omega-3s can give your energy and hormone levels a boost. And much like beans, salmon contains a high amount of tryptophan to elevate your mood.

5. Dark Chocolate.

If you need an energy boost, a piece of dark chocolate can perk you up with a lot less caffeine than your typical mocha-latte-blah-blah coffee drink. Dark chocolate has neurotransmitters like serotonin, which can elevate your mood and benefit people with depression. It also contains magnesium for energy production.

But before you scarf down a dark chocolate bar, remember two things. Make sure you choose a dark chocolate with a high cocoa content (over 70 percent is ideal) and keep daily consumption to about 1 oz., since dark chocolate is higher in fat than milk chocolate.

Taken from: health.yahoo.net (article, By Jennifer Budd, RN), Google (images).

More than ever, we are using our eyes to stare at small type and images on computer screens, televisions, and cell phones, which leads to eye fatigue and an increase in age-related eye problems.

But diminished eyesight does not have to be an inevitable part of living long. Follow these three tips to sharpen your own vision so you can see your way to a future of longevity.

1. Eat for Bright Eyesight.

Protect your peepers with a vision-ary diet! Our eyes require multiple nutrients to function optimally. Start with these:

a. Vitamins A, C, E, and minerals like copper and zinc are essential to eyesight.

b. Antioxidants, including beta-carotene, lutein, and zeaxanthin, protect the macula from sun damage. Get these antioxidants from dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes, and carrots. Notice any color patterns here?

Current research shows that consuming yellow and green vegetables can help prevent age-related macular generation, a leading cause of blindness.

c. Foods rich in sulfur, cysteine, and lecithin help protect the lens of your eye from cataract formation. Excellent choices include garlic, onions, shallots, and capers.

d. Anthocyanin-rich blueberries, grapes, and goji berries have antioxidant and anti-inflammatory properties that can help improve your vision.

e. DHA is a fatty acid found in cold water fish like wild salmon, sardines, mackerel, and cod. DHA provides structural support to cell membranes to boost eye health.

2. Exercise Your Eyes.

These simple exercises will help you maintain optimal vision and may also keep those annoying eye floaters at bay. Perform these exercises first thing in the morning, before bedtime, or any time your eyes feel fatigued.

Make sure that your hands are clean and that your mood is relaxed. Commit to daily practice and you may just see better results within one month.

a. Warm your eyes. Rub your palms together to create heat, and then place them against your eyes for five seconds. Repeat this three times.

b. Roll your eyes. Start by looking up and then slowly circle 10 times clockwise and 10 times counterclockwise.

c. Focus. Hold a pen at arm's length, focus your eyes on it, and slowly bring the pen closer until it's about 6 inches away from your nose. Then slowly move it back, keeping your eyes focused on the pen, 10 times in all.

d. Massage your temples. Using your thumb knuckles, massage your temples in small circles, 20 times in one direction and 20 in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose.

e. Take a mini-nap. Put your head back, close your eyes, and relax for 3 minutes.

3. Give Your Eyes Some R&R.

a. Getting enough sleep is essential for eye health. Sleep allows your eyes to fully rest, repair, and recover. Insufficient sleep may weaken your vision, so shoot for 8 hours of sound sleep a night.

b. Give your eyes a break once an hour during your workday: Rest your eyes 10 minutes for every 50 minutes spent reading or in front of the computer. If your eyes feel overly tired, lie down and place cooling cucumber slices over your eyelids.

Taken from: doctoroz.com (article, By Mao Shing Ni, L.Ac., D.O.M., PhD), Google (images).

Coffee lovers and green tea enthusiasts, unite! A new study out of Japan shows that people who drink both beverages every day have a lower risk of stroke than those who drink just one or the other (or neither).

Researchers have been touting the antioxidant properties of green tea for years, and recent studies show that your daily coffee fix boosts more than just your energy levels. But putting the two drinks together—not in the same cup, of course—may help you reap the health benefits of both.

Researchers looked at the coffee and tea consumption habits of almost 82,369 Japanese adults over 13 years and found that people who had a cup of coffee every day were 20 percent less likely to have a stroke (compared to those who didn't drink coffee at all).

But that's not to say that coffee is better for you than tea. In fact, the study noted that people who drank four or more cups of green tea a day were also about 20 percent less likely to have a stroke. Since the two drinks help prevent strokes in different ways, drinking both can lower your risk of stroke more than just drinking one or the other, the study authors explained.

"This is the first large-scale study to examine the combined effects of both green tea and coffee on stroke risks," the study's lead author, Dr. Yoshihiro Kokubo of Japan's National Cerebral and Cardiovascular Center, said in a statement. "You may make a small but positive lifestyle change to help lower the risk of stroke by adding daily green tea to your diet."

The study was published this week in the American Heart Association's journal, Stroke. The results took into account differences in participants' age, gender, smoking, alcohol, weight, diet, and exercise habits.

According to the National Stroke Association, a stroke occurs when a blood clot blocks an artery in the brain, or when a blood vessel breaks, causing an interruption of blood flow to the brain. Brain cells begin to die, damaging the brain and affecting the actions—usually speech, movement, and memory—controlled by the part of the brain where the stroke has occurred.

"The regular action of drinking tea [and] coffee largely benefits cardiovascular health because it partly keeps blood clots from forming," Kokubo explained.

Green tea can have an anti-inflammatory effect on the body. It also contains compounds known as catechins, which can help regulate blood pressure and improve blood flow, Kokobo told National Public Radio.

And coffee has more to it than just caffeine—it also contains quinides, compounds that can help control blood sugar, which cuts your risk of stroke by reducing your risk of Type 2 diabetes. The researchers wrote that the "combination of higher green tea and coffee consumptions contributed to the reduced risk of stroke as an interaction effect for each other," The Daily Mail reported.

Given that tea and coffee are consumed regularly in many countries, the results of the study could apply to people around the world, the researchers wrote. Americans may already be drinking enough coffee and tea to get the benefits: A typical cup of coffee or tea in Japan is just 6 ounces, while a grande coffee at Starbucks is 16 ounces.

Taken from: shine.yahoo.com (article, By Lylah M. Alphonse), Google (images).

The USDA recommends eating no more than 10 tsp. of sugar per day. However, a single can of soda contains 9 tsp., and a 16-oz. chocolate milk carton contains 11 tsp., making it easy to exceed the daily recommendation with just a single product. In addition, sugar is in everything from salad dressings to canned soups to cereals, so you may eat too much without even realizing it.

Weight Gain.

Over 34 percent of adult Americans are obese. This puts the country in first place in the world in terms of overweight population. The problem stems a number of factors, including less daily activity and more reliance on convenience food.

Also read the article stop sugar cravings in 4 easy steps.

The average American eats as many as 22 tsp. of sugar a day. Since a single teaspoon of sugar has about 16 calories, that's an extra 352 calories you're consuming a day, which can easily lead to weight gain.

Energy Levels.

After you eat sugar, you might experience an increase in energy, but the effect is temporary. After some time, your body will crash and your energy levels will plummet. This can get you into a cycle in which you eat to increase energy, crash and eat again to regain energy. Keep repeating the cycle and you might end up gaining weight as a result, as well as feeling drained of energy.

Diabetes.

Eating excess sugar does not directly cause diabetes, but it might increase your risk. According to AskDrSears.com, eating sugar will trigger the release of insulin in your body. In people who are already predisposed to diabetes because of family history, the constant release of insulin might eventually affect the way your body deals with sugar, leading to diabetes.

Other Side Effects.

While all carbs can affect your blood sugar, carbohydrates with a high glycemic index, such as sweets, white flour and highly processed grains, will cause it to spike more quickly.

Also read the article 7 ways to get rid of the refined sugar habit.

Other consequences of consuming too much sugar include susceptibility to infectious diseases and yeast infections, hyperactivity in children, crankiness and mood changes and eczema. Sugar can also increase your triglycerides, which are one of the components of your cholesterol. High triglycerides mean a greater risk of heart attacks. Sugar might also weaken your immune system.

Taken from: livestrong.com (article, By Sarah Dray), Google (images).

Whether you're going by boat, plane, train, or automobile, travel bugs are bound to greet you. Here, some cringe-worthy stats on germs and traveling -- and tips on how you can take a trip unscathed.

1. Stay Hydrated.

According to the Centers for Disease Control (CDC), the air inside planes has anywhere from 10 to 20 percent humidity, which can dry out mucous membranes and make people more susceptible to germs. Staying hydrated throughout the trip can prevent nasal passages from being irritated, so load up on water and skip the carbonated beverages and booze.

 "Alcoholic and caffeinated drinks should be followed with water or fruit juice to rehydrate because they are diuretics and can cause water loss," advise Ray Fillmore Garman, MD, MPH, and Susan Spengler, MD, both associate professors with the Department of Preventive Medicine at the University of Kentucky.

 Sipping on water assists with immune function -- and in some cases even helps with jet lag. For longer, international trips pack electrolyte-friendly snacks like GU Energy Chomps, a banana, nuts, or a small bag of fortified cereal to keep drowsiness at bay.

2. Move Seats.

During flu season, jet setters are justifiably concerned about getting sick while globetrotting long distances on airplanes. And those worries come well backed by research. "There are two ways that infectious disease spreads -- one is by droplets in the air and the other is when we touch a surface that is contaminated," says Larry Weiss, MD, cofounder and chief scientist at CleanWell, a company that makes sanitizers and household cleaning products to kill germs without the use of harsh chemicals.

But breathe easy -- the majority of modern commercial aircrafts have HEPA filters (similar to what hospitals use to keep the air clean) that introduce fresh air into the cabin and capture more than 99 percent of the airborne microbes.

Even so, studies have shown that the chance for post-flight disease increases when seated in a "hot zone" (two seats to the front, side, and behind an ill passenger). Speak with a flight attendant about relocating if someone near you is sick and if you can't use a saline spray like Flight Spray Nasal Hydration Spray to keep your nasal passages moist -- it could help your health post-flight.

3. Skip the Pillows and Blankets.

Who doesn't want to create a comfy cocoon while soaring 30,000 feet above the ground? Feel free to nest, but bring you own fluff from home. "Airline pillows and blankets are meant to be changed after every use and flight, however there are no government rules regulating this as such," says Bill Miller, SVP of the discount flight site CheapOair.com.

Roughly once every couple of months, an aircraft interior will go through a thorough cleaning, but there's no way to know whether the cover in your seat came straight from the dryer or the dirty hamper. "Per FAA guidelines, an airplane inspection, called a C check is done after a certain number of flying hours -- usually every 18 to 24 months. During that C check, an airplane is overhauled and everything is examined and cleaned," says Miller.

4. Scope Out Public Inspection Scores.

The ocean breeze may make cruise ships feel less congested than airplanes, but disease can spread fast, particularly gastrointestinal ailments like noroviruses. According to the CDC, these nausea- and diarrhea-causing illnesses can last for one to two days, just long enough to put a black cloud over your vacation.

To keep cruise-goers informed, the CDC created a Vessel Sanitation Program (VSP) that makes inspection scores available to the public. Voyagers should check the Inspection Green Sheet prior to boarding and be proactive about what they bring in their medicine bag. "Packing bismuth subsalicylate (BSS) -- the active ingredient in Pepto-Bismol -- may be effective in the preventing traveler's diarrhea (TD)," says Dr. Garman.

He also notes that taking two ounces of liquid or two chewable tablets four times a day can reduce the incidence of TD from 40 percent to 14 percent. Talk with your doc before you sail off if you're considering this regimen. Check out the VSP Green Sheet Report at cdc.gov.

5. Make a Cruise Ship Checklist.

A study published in Clinical Infectious Diseases found that in an objective evaluation of public restroom environmental hygiene on 56 cruise ships, only 37 percent of selected toilet area surfaces were cleaned daily.

Microorganisms can live on doorknobs, railings, and even elevator buttons, and passengers can get sick just from touching them. "Some [viruses] like rhinovirus that causes the common cold can survive on surfaces for days, others such as bacteria and influenza last hours," says Dr. Weiss.

As a safety precaution, people should use a paper towel or napkin when handling doorknobs and periodically use hand sanitizer, like Herban Essentials Lemon Towelettes, which acts as a natural antibacterial and antiseptic.

6. Pop the Right Pills.

Adequate levels of essential vitamins and minerals are important for optimal health. However, loading up on Vitamin C as a precautionary tactic might not be as helpful as one would hope. "High doses of Vitamin C to prevent or treat the common cold remain controversial," says Dr. Garman.

It seems counterintuitive, since the antioxidant keeps you strong and healthy, but the organic compounds in our body should be naturally obtained through a balanced diet. If you're going to keep anything on hand while vacationing, consider a different mineral.

"Zinc in the form of lozenges or syrup has been shown to reduce the length of a cold by a day, and taking it regularly might reduce the number of colds you get each year," suggests Dr. Garman.

7. Keep Hand Sanitizer Handy.

The water systems in aircrafts can easily become impure and can be difficult to decontaminate. In 2009, the U.S. Environmental Protection Agency (EPA) published the Aircraft Drinking Water Rule (ADWR) to ensure that safe and reliable drinking water is provided to the airline passengers and crew.

But even so, randomly tested airline tanks have still tested positive for coliform bacteria (associated with human feces) in the aircraft water supply. While there is no substitute for a good hand washing, use a travel-size hand sanitizer like CleanWell's All-Natural Hand Sanitizer Spray or Flight 001 Anti-Bacterial Paper Soap single-use sheets after you suds up with soap and water.

8. Avoid These Hotel Horrors.

The freshly made bed and unblemished towel in a hotel room can be deceptively comforting, but many small items may not have been cleaned properly and could be covered in E. coli and Enterococci.

According to Dr. Garman and Dr. Spengler, objects with a high touch rate, such as TV remotes, telephones, and door handles, are the most likely places to pick up bacteria and viruses. Simply wiping items down with an antibacterial wipe can fix this problem entirely.

And be wary of the water glasses. You never know if the housekeeper was wearing the same gloves to wash the cups as she did to clean the toilet. Let the tumbler sit under hot water, or only drink from cups wrapped in plastic.

Taken from: shine.yahoo.com (article, By Rebecca Brown), Google (images).

Acne is caused by many things, including genetic factors and hormones. Stress has also been determined to play a big part in breakouts, says dermatologist David Sire, M.D., from Fullerton, CA.

While you cannot control whether you have skin that is genetically prone to acne, you can take steps to help clear it up and prevent it.

1. Keep your hands off your face.

Try not to pick or squeeze pimples, which can make them more inflamed or cause scars.

2. Don't scrub.

Most people with acne and/or clogged pores tend to scrub their face harder, which irritates the skin. Instead, use a gentle cleanser in the a.m. and p.m.

3. Easy on the foundation.

Makeup used to cover up pimples tends to clog pores and cause more blemishes. Try using a concealer with a zit-zapping ingredient like salicylic acid.

4. Identify blemish patterns on your face.

Look at the way you hold the telephone, whether you sleep more on one side of your face or if you hold your head up with one hand when sitting. Try to avoid doing these things.

5. Start a treatment skincare routine.

Cleansers, toners and moisturizers containing ingredients like benzoyl peroxide kill the bacteria causing inflammation.

6. Get serious about it.

If you're taking care of your skin and it still doesn't clear up, it may be a good idea to consult a dermatologist, who can prescribe a stronger product, like Retin-A.

Taken from: shine.yahoo.net (article, By Marie Claire), Google (images).