100 Health and Wellness Tips for College Students

Do not 'go on a diet'. Switch to healthier eating habits that you can continue long term. If you lose weight gradually, you are more likely to keep it off.
Diet
Without careful attention to your diet, you could end up putting on the freshman 15 and more. Follow these tips to help keep your diet healthy and beneficial.

1. Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you're eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food.
2. Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.
3. Eat breakfast. Start your day off right with a good meal when you get up. Whether you're rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.
4. Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby or in your backpack.
5. Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you'll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.
6. Don't fight stress by eating. It can be tempting to reach for a bag of chips or some cookies when you're stressed out about an impending exam. Eating won't help your stress go away, so avoid filling up on snacks. Try working out or taking a break instead.
7. Drink water. Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated as you go through your day by bringing water with you.
8. Limit sugary and caffeinated beverages. Beverages may not fill you up, but they sure can help fatten you up and have a detrimental effect on your overall health. You don't have to completely give up soda and coffee, but you should scale back in order to keep yourself in tip top shape.
9. Try to eat fruits and veggies. Even if fruits and vegetables don't comprise some of your favorite foods, try to incorporate at least a few of them into your diet each day.
10. Limit junk food. Junk food is fast and easy and many students end up eating a lot of it while they're on the run to class or to work. While a little fast food now and again won't really hurt you, make sure it doesn't become a habit.
11. Make it convenient to eat right. Don't make it hard for yourself to eat right. Buy healthy foods and stock your fridge and room with them to ensure they're the first things at hand when you get hungry.
12. Don't skip meals. With so much to do, it's easy to forgo eating to run off to class or the library. Don't skip meals. Set up foods you can eat on the run so you'll have the energy to keep going.
13. Indulge every once in awhile. A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can't eat all the time.
14. Take vitamins. If you feel like you aren't getting the nutrition you need from your diet, don't hesitate to supplement it with some multi-vitamins to stay healthy and illness free.
15. Get help for eating disorders. While many groups focus on helping students lose weight, there are those who need help fighting eating disorders as well. If you are worried you have an eating disorder and want help, don't be afraid to reach out to campus resources for help.

Exercise
Fitting exercise into a busy schedule isn't always the easiest thing, but take stock of some of these tips to help you get on track to fitness.

16. Stretch first. Help yourself avoid injuries by stretching each time you exercise. Simple stretches before and after you work out or engage in physical activity can help keep you active and pain free.
17. Ride your bike. Instead of taking the bus or driving to class, try biking instead. It will give you a few minutes of exercise between your courses.
18. Play a sport. One way to get yourself motivated to exercise is to make it a game by playing a sport. Join an intramural team or play recreational sports through your school to get active and have fun at the same time.
19. Use safety equipment. No matter what sport you're playing, make sure to always use the proper safety equipment. It will keep you from getting hurt which will allow you to stay active more often.
20. Head to the gym. Most schools provide students with gym facilities they can take advantage of for free. Head to the gym between classes or when you get up in the morning to squeeze in a workout.
21. Take advantage of fitness courses. Along with gym facilities most students will have access to fitness classes they can take. Since you're already paying for these through your tuition you may as well take advantage and get a workout that will help keep you in shape and motivate you.
22. Walk to class. While taking public transportation might be quicker, walking will give you a chance to stretch your legs, burn some calories and relax before your next class.
23. Incorporate different kinds of exercise in your routine. When you work out, don't just stick to one kind of workout. Incorporate strength training, cardio and stretching exercises into your routine to make it well rounded.
24. Make it fun. You're probably not going to work out if you are bored with your routine or find going to the gym torture. Find a way to make it fun for yourself and you'll be much more likely to keep it up.
25. Bring a friend. With someone else relying on you showing up, you'll be much more likely to make the effort to work out. Plus, working out with a friend can be a great way to make working out more fun.
26. Take advantage of open spaces. Most colleges are equipped with large grassy quads or arboretums with trails you can walk on. Take advantage of these spaces to take hikes, play frisbee or just walk around.

Sleep
College students aren't exactly known for their early to bed early to rise attitudes, but getting sleep is an integral part of staying healthy. Check out these tips to help you make sure you're resting enough.

27. Take a nap. If you have the time during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bedtime or for too long, and a nap will do your body good.
28. Don't work in bed. Working in bed can make getting to sleep harder. Keep your work space separate from your sleep space to keep insomnia at bay.
29. Get a full night's rest whenever possible. While the amount of sleep each person needs varies, most people need 7-9 hours to feel fully rested. While this may not be possible every night, try to sleep a full night whenever you get the chance.
30. Stick to a schedule. With different classes and work hours each day, it can be hard to stick to a schedule, but keeping sleep times similar from day to day can greatly improve your chances of getting a good night's sleep.
31. Understand that lack of sleep can have a big impact. Lack of sleep doesn't just make you cranky, it can also reduce your ability to concentrate and to excel at class, so try to get as much sleep as you need.
32. Work out bedtimes with roommates. When sharing a room with someone it can be hard to go to bed when you need to and not get woken up when you don't want to. Try to work with your roomies to make sure you each get the sleep you need.
33. Avoid all nighters. While you may feel like you need to study all night to do well you might be doing yourself a disservice. Not getting enough sleep can impair your ability to do well, regardless of how much you've studied, so make sure you get at least a little sleep before your big test.
34. Create a bedtime routine. If you have trouble falling asleep at night you can help yourself by creating a routine that will let your mind and body know that bedtime is approaching and that it should get into sleep mode. After a few weeks of practice this should help you fall asleep when you need to.
35. Avoid caffeine, eating and drinking right before bed. All of these activities can throw off your body's internal clock, so try to limit meals, alcohol and caffeine consumption to a few hours before bed.
36. Keep your room dark and quiet. While college campuses are hardly either, try to keep your room as dark, quiet and cool as possible. This will help trigger to your body that it's time for bed and help you get and stay asleep.

Sexual Health
College is a place where many students choose to explore their sexuality. Students can do this safely by following these tips.

37. Get tested. Protect your sexual health by getting tested for STDs annually or even more frequently. Most schools offer these tests for free or at a low cost, so all students, even those with small incomes, can afford the tests.
38. Always use protection. Unless you are in a long-term, monogamous relationship with a partner who has been confirmed STD-free, always make sure to use protection to prevent the risk of contracting a disease.
39. Discuss issues with your partner. Sex shouldn't be painful or scary. If you are nervous or uncomfortable with any element of your sexual relationship, make sure to bring these things up with your partner or health care provider to ensure things are emotionally and physically ok.
40. Get regular exams. Whether you're male or female, getting your equipment checked out regularly is a must. Women can get breast exams and pap smears that can greatly reduce their risk of cancer.
41. Take advantage of vaccinations. Many schools now offer the HPV vaccination. Female students can take advantage of these to reduce their chance of contracting the HPV virus, the leading cause of almost all cervical cancers.
42. Attend informational classes. Most colleges offer classes that discuss sexual issues, so you can educate yourself and learn to stay healthy and happy.
43. Find someone to talk to. Many students in college have questions about their sexuality and some even feel confused. It helps to find someone you can trust to talk to in order to help you find some direction and figure out who you really are.
44. Don't do anything you're not comfortable with. While you may feel pressure from a partner or even those around you to engage in certain sexual activities, never do anything you aren't completely comfortable with. It's your body and you are in charge, don't let anyone else tell you otherwise.

Illness
With communal living and thousands of other students sharing classroom space, spreading colds and viruses is easy if you're not careful. These tips can help keep you from getting sick.

45. Wash your hands. Studies have shown that simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.
46. Avoid sharing beverages. Germs are easily spread through the sharing of drinks, alcoholic or otherwise, so get your own and avoid sharing with friends.
47. Don't go to class. If you're sick, don't force yourself to go to class. It will only make you feel worse and infect other students. Email your professors that you're ill and stay home and rest.
48. Get to the doctor. If you have symptoms that aren't showing any signs of clearing up within a few days, you may need to take a trip to the campus clinic or your doctor. Simple illnesses can mutate into much more deadly and dangerous ones if left alone so make sure to seek help if you aren't feeling any better.
49. Drink lots of fluids. Colds and flu can wreck havoc on your body, often depriving it of much needed fluids. Replenish these by drinking plenty of water or energy drinks when you're ill.
50. Get a flu shot. With so many germs around, sometimes getting a flu shot is the best thing you can do to avoid getting sick. Many colleges offer these for reduced prices so students can get vaccinated for little out of pocket expense.
51. Wear flip flops in the shower. Dorm bathrooms are generally cleaned daily, but can become dirty quickly with so many students sharing them. Always make sure to wear sandals in the shower to avoid getting viruses and bacteria that can cause warts and athlete's foot.
52. Avoid ill friends. If your friend is sick, try to avoid spending too much time around them. While bringing soup or medications won't hurt, touching ill friends and their stuff can increase your chances of getting sick yourself.
53. Don't touch your eyes, nose or mouth. If your hands aren't totally clean, try to avoid touching these areas. The membranes in these areas make it easy for bacteria and viruses to enter your body.
54. Try simple over the counter remedies. Most viruses leave you feeling miserable but with no recourse in medications that can make them go away. Try out over the counter remedies to help ease your symptoms.
55. Keep immunizations up to date. While most students will have been immunized as a child, some shots may need to be updated when you enter college. Make sure yours are up to date to keep you from contracting a serious illness.

Stress
Students can get run down with so much going on. These tips can help you beat the stress.

56. Create a routine. If you get yourself in the habit of studying, working out, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day without feeling too stressed out.
57. Put limits on work hours. You can't work all the time-fun and relaxation have to be part of your routine as well. Limit the times when you will work to give yourself time to sleep and rest up so you won't get sick.
58. Give yourself a break. If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go.
59. Be realistic. Sometimes there's just no way you're going to get done everything you'd like to in one day. Be realistic about your goals and understand that you can only do so much.
60. Understand you can't do everything. While you might want to go to class, work, play a sport, and participate in clubs and social activities, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing the things you truly love and forget about the rest.
61. Get help. If you're feeling overwhelmed, reach out and ask for help from professors and friends. They may be able to give you more time or help you to complete projects and studying more quickly.
62. Take advantage of campus meditation and yoga programs. Many campuses are equipped with programs that can help students get a release from their stresses through a relaxing session of meditation.
63. Cut back if needed. Sometimes students overwhelm themselves with everything they have going on. If you're feeling like you've got too much on your plate, cut back work hours, drop a class or cut out some extracurricular activities to make your schedule more manageable.
64. Relax with hobbies. Whether you like to paint or to destroy aliens with your friends in video games, making time for the things you love is an important part of keeping yourself from getting too stressed out.
65. Give yourself plenty of time. It's easy to put off starting on a big project or studying for a test until the last minute. You'll be much less stressed out, however, and will likely do better if you give yourself more time to work on it.
66. Spend time with friends. There are few things that can cheer you up like being around the people you like most. Eat dinner with friends or just hang out and watch tv or take a walk to get away from the stress of homework.
67. Don't let yourself get run down. With so much to do, it's easy to get run down. If you feel yourself getting stretched too thin, take a step back and evaluate everything you've got going on to determine what's really important.
68. Learn time management skills. Time management skills will make everything from getting assignments done to managing work a lot easier. Read a book or check out advice on the internet, to help you better manage the hours of your day.

Mental Health
College students are in a high risk group for depression, so make sure you keep yourself happy and healthy with these simple tips.

69. Don't be afraid to ask for help. Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it's a common and treatable problem that you don't have to deal with alone. Tap into campus resources to find help or tell a friend how you're feeling.
70. Keep in touch with family and friends. You can help beat homesickness and loneliness by keeping in touch with friends and family members.
71. Build new friendships. A big part of the college experience is meeting new people and forming new friendships so get out there and meet new people whenever possible.
72. Expect things to change. Things will change both at home and in your school life, so expect things to change over time. You will grow and so will the people around you.
73. Understand that it may take time to fit in. Most people don't make best friends on the first day of college. It takes time to build friendships, so don't get discouraged if you don't fit in right away.
74. Don't let stress get the best of you. Stress can be a major factor in many students' depression. If you're feeling stressed out make sure to take a break and set aside time to relax.
75. Realize you don't have to please everyone. There is no way that you can make everyone happy all the time. Concentrate on making yourself happy first and you'll cut out lots of stress and hassle from your life.
76. Know the signs of depression. It can be hard to differentiate a simple slump from serious depression so learn the signs of depression not only for your own benefit but for the benefit of your friends as well.
77. Build on your confidence. If you know you're good at certain things build on the confidence you take from these activities rather than concentrating on your faults.
78. Find strength in numbers. You may have an easier time feeling good and fitting in if you find a group of students who share similar interests and values as you.
79. Volunteer. Sometimes volunteering can give you a sense of satisfaction you can't get from work or class work, so get out there and help others in your community.
80. Get involved on campus. Joining clubs and social groups on campus can help you to meet new friends and keep you from feeling lonely or isolated.
81. Set goals. You'll be more motivated and positive if you give yourself goals to work towards throughout the school year.

Miscellaneous
Here are a few other tips to keep you a healthy and active college student.

92. Avoid walking to class in flip flops. While they may keep your feet cool and look good with your summer wardrobe, few flip flops provide the support needed for your feet. If you are walking long distances, it's best to leave the sandals at home and avoid the arch pain and pinching associated with them.
93. Keep backpacks from being too heavy. An overfilled backpack can hurt your back and leave you with some serious back and shoulder pain later. Make sure your backpack is properly fitted and avoid carrying around more than you need.
94. Quit smoking. No matter how much you may love the sweet thrill of a nicotine rush, the reality is that smoking just isn't good for you or anyone around you. Quit as soon as you can to save your lungs, heart, teeth and years of your life.
95. Don't drink and drive. If you drink, make sure not to get behind the wheel. Call a cab or get a sober friend to take you home instead.
96. Make sure you have emergency contacts. In case something does happen to you, make sure that the school and those around you know who to contact to get those you care about to you when you need their support.
97. Wear sunscreen. College kids on spring break aren't usually the first to whip out huge tubes of sunscreen to slather on. While getting a tan may prove you spent your break on a beach, it can also be a source of skin cancer, so make sure to protect yourself.
98. Ensure that your medical insurance covers physicians in the area. If you aren't going with your school's insurance plan, make sure that your parent's or your own insurance covers doctors in your area.
99. Monitor existing health conditions carefully. If you leave for college knowing you have a pre-existing medical condition, make arrangements to ensure that it's properly monitored while you're at school.
100. Be aware that health concerns differ for men and women. While men and women's anatomy is similar in many ways, some things that seem like they should be the same simply aren't. Educate yourself on the sex-specific aspects of wellness to keep yourself healthier and to know what to watch out for.
101. Assert yourself. Don't let anyone make health or wellness decisions for you that you feel uncomfortable with. If you don't want to eat that donut or have a drink, then don't.

PURPLE DAY for EPILEPSY in USA UK and AUS

Preparation: purple – Purple Day 26 March!

Epilepsy Action chief executive, Philip Lee, calls on all readers to get purplicious on the global day for epilepsy awareness – Purple Day! Whether raising money, awareness or simply smiles, find out how you can get involved.

Make a donation to Epilepsy Action

Every donation, no matter how large or small, helps to build a brighter future for people with epilepsy. Thank you for your support.

 

 

Thursday 26 March is Purple Day – my absolute favorite day at work. Founded by Cassidy Megan in 2008, it is the one day of the year when we all work together to help make epilepsy visible. You, me, Cassidy and the world! It is the day when people without epilepsy ask: ‘Why purple? What is epilepsy?’
The event can be a lot of fun. Still, among photos of purple wristbands, violet hair and lavender socks, braces and cakes, we also share serious messages about epilepsy. Here are a few ideas on how we can work together again this year to make Purple Day bigger, bolder and purpler than ever before!

Pick up a purple pack

Once again, we are urging everybody to turn their world purple on 26 March! You can do this in any old way you choose – but if you aren’t sure where to start, help is at hand.

Your purple fundraising toolkit is available now. It is a comprehensive pack of resources to help you hold all kinds of events and initiatives to celebrate Purple Day. You may want to raise money to help people with epilepsy or simply raise awareness of the condition in the general public. Either way, there are tonnes of ways to do this, including:

• Dressing in purple – Whether you’re in the office, at school or out and about in your local community – get everyone to dress in purple!
• Painting yourself purple – Get sponsored to paint your hair, your face or even your moustache
• Having a cake sale – Everyone loves cake. Why not organise a purple bake-off and sell your delicious wares to family and friends or colleagues?

You may have another idea for a fundraising event of your own. Whatever your idea, Your purple fundraising toolkit is packed full of things to help you: purplicious balloons, stickers, posters and a Purple Day collection box.

Meanwhile, why not show your support for Epilepsy Action by wearing a Purple Day wristband (pictured)? This helps raise awareness and can be a talking point – to help you broach the issue and openly discuss epilepsy.

Visit Epilepsy Action’s Purple Day web page where, you can register for Your purple fundraising toolkit or follow links to buy a wristband in the online shop. Remember: whatever you decide to do, make sure you do it purple!

Help us ask: What does epilepsy look like?

Epilepsy is often referred to as the ‘hidden condition’. This is because, unless someone sees you having a seizure, they often have no idea that you have epilepsy! This often means that some people have very little understanding of what epilepsy really is. Or, that there are over 40 different types of epilepsy and types of seizure. Or, that it can affect everyone differently.
We need your help to change this. Last year, we began opening the eyes of the general public, with the help of our supporters, Megan, George, Charlea and Ruth. In a new campaign, we asked the general public: What does epilepsy look like?
The responses were amazing – and one year on, we are looking for people just like you to join us and tell your story. All you need to do is share a photo or image and tell us about your life with epilepsy. If you want to get involved and help challenge epilepsy misconceptions, email campaigns@epilepsy.org now!

Purple Day: literally a landmark event

Is there a landmark or venue in your area that would really attract attention if it was purple?  There might be a special building or fountain, local town hall, council chambers, shopping centre or entertainment arena. You might even want to see your local sports team all in purple.
Why not help us turn the UK purple for 24 hours? Last year, venues across the UK all lit up purple on 26 March to raise awareness of epilepsy. These included London King’s Cross mainline station, The Blackpool Tower and Leeds’ First Direct arena. This year, we hope that we can do even better – but we need your help!  
We have a letter that we would like you to send or email to the owner/manager of your local landmark, requesting their support on 26 March 2015. You can get a copy of the Purple Day landmark letter on Epilepsy Action’s Purple Day webpage.
Please remember to let us know how you get on – especially if your local landmark is going purple! Just let us know the landmark and its location by emailing campaigns@epilepsy.org

Support Purple Day

If you’re struggling for inspiration, there are three simple ways you get help get people talking about epilepsy this Purple Day!

• Download and print off Epilepsy Action’s awareness-raising poster from Epilepsy Action's . Then, simply find somewhere to put it for all to see. You might display it in your bedroom window or on your noticeboard at work. You might ask someone in your local library, GP surgery or community centre to display the poster for at least one day
• Follow Epilepsy Action on Facebook, Twitter and Pinterest and tell us about everything you are doing to celebrate Purple Day
• Remember to share all Epilepsy Action’s What does epilepsy look like? stories on Purple Day. You will find them on the organisation’s Twitter, Facebook, Pinterest accounts and our website. Please re-tweet, like and share them all – so that we can reach as many people as possible.

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What does your epilepsy look like?

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PURPLE DAY FOR EPILEPSY

Go Purple on 26 March each year and help spread awareness of epilepsy

Purple Day is a grassroots effort dedicated to increasing awareness about epilepsy worldwide. On 26 March each year, people from around the globe are asked to spread the word about epilepsy by wearing purple.
Founded in 2008 by then nine-year-old Cassidy Megan of Nova Scotia, Canada, Cassidy started Purple Day in an effort to get people talking about the disorder and inform those with seizures that they are not alone. Cassidy named the day ‘Purple Day’ after the internationally recognised colour for epilepsy - lavender.
 
Epilepsy Australia is the official Australian partner of Purple Day and has joined up with other epilepsy organizations from across the globe including Canada, USA, UK and South Africa to make Purple Day even bigger. The Epilepsy Foundation is the Victorian member of Epilepsy Australia and is proud to have the official role of promoting Purple Day here in Victoria.

Get involved and go purple! 

Check out our 26 Days 26 Ways to make a difference campiagn. For the 26 days that lead up to International Purple Day for Epilepsy we have created a list of 26 ways that you can be involved.
So get involved, help us increase awareness of epilepsy and raise funds. By doing so, your valued fundraising efforts will assist us to provide vital services and programs for the 220,000 Victorians who will have epilepsy during their lifetime.
Here are a few ‘Purple Day’ ideas to get you started:

• Wear purple on 26 March and encourage your family, friends and colleagues to join you
  
• Register for a Purple Day Information Kit for you, your workplace or school (email Emma Moore for your copy today)
  
• Host a Purple Day party or fundraising event on or before Purple Day
  
• Become a Purple Day Hero - create your own fundraising page, set a goal and approach those you know for a tax deductible donation.
  
• Become an official Ambassador of Purple and help promote Purple Day - email Emma purple@epilepsy.asn.au
  
• Buy and/or sell our new Purple Day merchandise including our purple pens, purple awareness ribbons and our purple badges in the shape of an 'e' for epilepsy
  
• Encourage your local community, schools and businesses to get involved by holding a purple dress day in return for a gold coin donation
  

A message from Cassidy Megan - Founder of Purple Day

Hi, my name is Cassidy Megan. I'm 10 years old and I have epilepsy. I started Purple Day because I wanted to tell everyone about epilepsy, especially that all seizures are not the same and that people with epilepsy are ordinary people just like everyone else. I also wanted kids with epilepsy to know that they are not alone.
Before I started Purple Day, I was afraid to tell people about my epilepsy because I thought they would make fun of me. After the Epilepsy Association of Nova Scotia, Canada, did a presentation in my class, I started to talk with the other kids about my seizures. That is when I decided to become a spokesperson for kids with epilepsy.
Please join me in wearing purple on March 26th to support epilepsy awareness.
Cassidy (2008)

7 Daily Habits That Are Aging Your Skin

What to Avoid Doing to Look Younger

Anti aging skin care secrets are about to know. We have 7 tips to follow anti aging skin care rules. While researchers have yet to find the fountain of youth, there are things you can do now in your everyday life to stay youthful--injections, lifts and tucks aside. Ditch these seven bad habits to maintain your youthful, healthy looks longer.

Smoking

There is not one thing that smoking is good for, especially when it comes to trying to stay youthful and beautiful. (Have you seen those twin study smoker vs. nonsmoker photos? Wow. Nothing gets women to quit smoking like seeing simulated images of how their faces would age if they didn't quit. Every time you smoke one cigarette you’re breathing in toxins and carcinogens that are damaging your organs, including the largest organ in your body: your skin. Not only that, but the repetitive motions you make puckering your lips to smoke forms deep wrinkles around your lips and mouth. Need further evidence to kick your smoking habit for good? If you’re a woman, smoking will cut your life short by 10 years. This was anti aging skin care tips number one!

Not Wearing SPF

In the fight against wrinkles, not only should you of course avoid tanning, but daily moisturizer with SPF is your number one ally. “Sunscreen applied on a daily basis in the form of an SPF-containing moisturizer or as a separate product is the single best way to promote healthy skin and minimize wrinkling,” explains Dermatologic Surgeon Joseph Sobanko. You need to do this not just in the sunny summer months, but all year round. Harmful UV rays are still definitely present in the winter!

anti aging skin care

While you’re protecting your face and neck, don’t forget your hands. You should apply a hand lotion with SPF every day (year round) to protect against wrinkles and age spots. Just think of how often your paws are exposed to the elements. You don't want crypt keeper hands.

Indulging Your Sweet Tooth

A diet rich in sugar is not only bad for your body, but can also affect your skin. Researchers have found that when you eat sugar, it attaches to proteins that actively work to damage other proteins like collagen and elastin. Once attacked, they become brittle and dry, losing the ability to keep your skin tight and full, which results in saggy, wrinkled skin. If the thought of diabetes isn’t enough to kick your midnight sugar cravings, perhaps this is.
    
(Reference: prevention.com/9aginghabits/list/2.shtml)

Not Wearing Sunglasses

They’re more than just a must-have fashion accessory. You should be wearing sunglasses every day to protect your eyes and eye area from UV damage caused by sun exposure. While shading your eyes from the sunlight will prevent squinting and thereby help minimize the formation of wrinkles around your eyes, sunglasses are also necessary for the health of your eyesight. Repeated unprotected sun exposure can cause skin cancer around the eyes, cataracts (i.e., the darkening of the lens that you look through, causing cloudy, faded vision as you age), and even macular degeneration, the leading cause of blindness in the elderly. And that’s just to name a few. Best bet is to go for a pair with UV protection and wear them all year.

Chewing Gum

Not to burst your bubble, but you may want to ditch that chewing gum habit. Recently, anti aging skin care physicians documented a trend in adults: regularly chewing gum causes wrinkles around the mouth. It makes sense:  if your body is repeatedly performing a motion, it’s likely it will start to show wear and tear. In this case, the repetitive up and down of chewing is causing the skin to lose elasticity, and etch wrinkles into your skin. 

Sleeping Positions

Fetal, stomach, side or all sprawled out, everyone has their own comfy sleeping position. While your sleeping position may say something about you psychologically, make sure it’s not saying it on your face. 
“Sleeping in certain positions can predispose your to sleep lines that can become permanently etched in your anti aging skin care,” explains Dermatologist Debra Price. “Sleeping on your side increases wrinkles on your chin, cheeks and chest, and sleeping on your stomach can increase forehead wrinkles.” It puts a whole new spin on beauty sleep, doesn’t it? Price recommends sleeping on your back to minimize wrinkles. If you just can’t, try silk pillowcases, which she says may be helpful because the skin glides over them more easily, producing less wrinkle-causing friction.

Stress

It’s not just making you miserable now, stress is also prematurely aging you. Stress ages you by weakening your immune system, makes you more susceptible to cardiovascular disease, and decreases your general wellbeing. The best thing you can do is to learn your stressors and how to manage them now. Do things to help prevent stress from getting to you, and free yourself to age gracefully.
Make sure you are follow all seven anti aging skin care rules to live / look younger.
Happy Living!

Home remedies for migraine

Migraine is such a common ailment that affects millions of people around the world, especially women between 15 and 55 years. Migraine headache results from contraction of muscles in the head. Other causes of headache can be hormonal changes or exhaustion. It causes severe head pain.

The difference between migraine and headache is the recurring appearance of crisis, which last between 2 and 72 hours, where the following symptoms occur:

• Dolores head (more on one side than another head).
• Hypersensitivity to sensory stimuli (light or noise).
• Loss of appetite.
• Fatigue.
• Altered vision.
• Digestive disorders.
• Affective manifestations, such as anxiety.

Migraine symptoms:

• Mental confusion.
• Need to sleep more.
• Neck Pain.

There are different causes that precipitate the onset of migraine and include situations you both physical, and biological or psychological:

• Alcohol intake.
• Foods like cocoa, milk, citrus fruits, nuts, spices and preservatives.
• Menstruation or use of birth control pills.
• Prolonged insolation.
• Alteration of sleep rhythms.
• Stress.
• Prolonged fasting.
• Allergic reaction.
• Bright lights and loud noises.

Some home remedies for migraine are as follows:

1. Place on the forehead a shell of watermelon or banana and secure it with gauze.
2. Take a tablespoon of grated nutmeg in a cup of water.
3. Take two tablespoons of apple cider vinegar in a glass of water with each meal. This reduces the frequency of migraines.
4. Inhaling fumes from a bottle of strong mustard.
5. Perform footbaths or hands where I added lemon juice has.
6. Pour a teaspoon of sour orange and peppermint in a cup of boiling water. Cover, leave to cool and strain. Take a cup after the main meal for three months.
7. Immerse your feet in a bucket with hot water and add three tablespoons of salt.

Truths About Fitness That Nobody Willing To Accept

If you’re completely satisfied with your health and fitness, this article is not for you. But for the rest of you who have any slight thought of improving your fitness level, I’m writing this for you.

I started my fitness journey since 5 years ago but only get to learn and accept these truths 2 years back. And that is a completely different journey and experience since then.

Getting into the gym, working out and improving your fitness are just like most things in life. Most of the time (all of the time), it boils down to mastering the basics.

And here are the 6 exercise tips, fitness basics, and training essentials that most people are not willing to accept but everyone should follow, especially when you’re just getting started.
Get the basics right and use these tips as the foundation of your fitness approach, it will help you to gain results faster and assist you along your fitness journey.

#1 – Fitness Is A Long-term Commitment

Most of the programs, supplements and products out there are promoting fast results. We want to make money faster, lose weight quicker, and boost our performance instantly. And most people workout with a short-term goal in mind.

But I like to look at fitness as a long-term journey. Just like the quote – “success is not a destination, success is a journey.”
What this really mean? Rather setting up defined goals first, thinking about the purpose from the start.

• Instead of losing 40 lbs in 3 months, set yourself up to gain back your health and fitness for the rest of your life.
• Instead of dieting so hard this week, train yourself to make a better choice with come to foods.
• Instead of benching 250 pounds, make a plan to increase small weights every week and never miss any session.

The approach here is not to abandon defined goals at all, but to understand why and have a clearer picture for your small action plans. Never overly focus on short-term goals, and instead put your focus on the process.
The results will come.

#2 – Focus on The Best Exercises

If you are – consciously or subconsciously – trying to ignore the first truth, you will find this second one very hard to accept too.
I started training few years back when I have enough with my excess body fat. I look bad and very unhappy with the way people around treating me. So, I go online to search for a solution, a FAST solution.

Doing 12 different workouts in a session is simply ridiculous – for me now. The truth is – what works for the fittest guy in the gym might not work for you now; they went through the basics too. Or simply having a better genetics than most of us.

Too many people have no idea what they are doing in the gym. Doing a little bit of this then hop on to another machine for that. Fortunately, there is a rule for the best workout you should put your focus on.

When I talk about the best workouts, I mean movements that make you moves more – putting larger stress on your body, train your body more efficiently and bring incredible results in shorter time.
Here is short list the best workout I recommend you to include in every session of your routine:

1. Squat
2. Bench Press
3. Deadlift
4. Overhead Press
5. Clean & Jerk
6. Snatch
7. Push-up
8. Pull-up
9. Dips
10. Burpees
11. Jog/Sprints
12. And many more…

If you read most of my articles before, you will know that I highly recommend bodyweight training – gymnastics and calisthenics, powerlifting and weightlifting.

You can search these categories on Google and YouTube to learn more about these movements in a different techniques and variations.

#3 – Posture First, Volume Second, Intensity Last

How you justify when you have a good workout session? Ask most people in the gym, they will tell you “feel the pump!” or “I lift until I hit failure!” I believe we all had came across the quote – No Pain, No Gain – and thought that muscle soreness is the only parameter to consider they had a good session.

The approach of muscle soreness is just one small aspect in the overall fitness context. I can’t argue that “No Pain, No Gain” is a false statement, but they are not always right in the long-term perspective.
Just like building a business, sales and marketing are important, but you can’t solely focus on that with full intensity all the time. Again, it’s a long-term process.

Too many people are giving the advice to lift the heaviest the possible and push yourself near to failure. But training to fatigue actually wear you out and increase the chances of injury.

The best approach is to start light and focus on your posture, understand the movement requirement for each workout and spend the time to perfect it. Then slowly increase the volume (amount of set and repetition), and finally, get to heavier weights (higher intensity) in perfect form.

I was not good at pull-up at all. Some people might force himself to get into 4 sets of 12 reps in poor form. But I did it differently – I started with some simpler form of progressive movement first, then get into pull-up in very low reps (about 5 sets of 3 reps). My goal is to have perfect posture in every repetition.

Now, I am very happy with my pull-up posture and was able to do 4 sets of 8 reps with perfect form. I’m looking forward to increase my number of repetition to 15 reps per set. Next, make it more challenging by adjusting my grip or adding external weights (weight vest).
This approach applies on weightlifting too, I learned about this from my previous 5×5 powerlifting routine. Start with lightweight (even I can lift heavier), focus on the movement and posture, set up my progress to increase the intensity every week.

#4 – Plan And Record Your Routine

What’s the biggest difference between top performers and achievers with those who failed? Top entrepreneurs, actors, and athletes have a plan, and most of us are not.

Now you know what to do, but you need to know when to do it. Let me ask you, what is the reason you head to gym previous time? If your answer is because you watch a motivational video, or have an intense feeling to make changes, or it’s January, then you are bounced to fail.
Plan your workout session, know what to do, get clear with the volume and intensity you’re going to train on that particular day. Most importantly, schedule a specific location and time for that.

I workout every morning before I head to work because that’s the time I feel the most energetic – personally found out that working out in the morning suit best to me. Of course, you can always schedule what works best for you.
The point is to plan and set a schedule. Think about top entrepreneurs, actors, and athletes, they don’t just go through their days without any pre-plan schedule. Successful entrepreneurs don’t run their business only when they feel motivated; famous actors/actress don’t just get straight to filming without thousand hours of practice, and athletes surely don’t sit back and watch motivational videos to win their gold medals.

So as you! If you’re serious about your health and fitness, make it a priority in your life, just like anything else. Take a closer look, you might agree that you need to work hard daily in order to raise your family, simply because your family and income are sitting at the top of your priority list. So if you really want to achieve a certain fitness goal, make it a priority, plan and schedule time for it.

The next part is to record your workout. Break your long-term goal down into “not-smaller-goal”, but progress parameter that you can measure. It can be the number of sets, the number of repetitions, or the intensity.
State down how much you lift this week in details, then review your plan and improve your lifts either on posture, volume or intensity for the next week.

#5 Progress SLOW, Accept Setbacks

All the points I covered above might make you feel like you should take it easy, or workout should be easy without any extra effort. I will say you get me right here but at the same time wrong.
Commit for long-term, focus on best exercise, posture first, and plan for your routine doesn’t mean it should be easy without any improvement. What I proposed above is to reduce the stress – mentally and emotionally – on the fitness journey.

But the true is, our body still need an optimal amount of stress to grow. Most people get to the gym doing the same thing day in and day out, same workout, same routine, same weight without any progress.
To achieve your fitness goals, take the journey slow by focusing on the basics but make sure you are progressing at the same time. Make it a point to lift a little heavier than past week, and do that again for the next week.
Next, always remember that there is always a setback. Everybody, at some points, will hit a plateau with their journey, feeling demotivate, not sure what to do next – this is not the failure. This is the best time for you to reflex and move to the next stage.

5 Ways You Never Thought to Use Deodorant

It stops your feet from sweating.

At night, rub some deodorant on your soles. Just like your armpits, it can keep your feet from sweating. Even better, it can make your feet smell better, too.

Actually, you can try this trick pretty much in any area — under your boobs, behind your knees, and even your palms — you want to keep extra dry.

2. It protects your feet against blisters.
There's no denying new shoes take a few wears to really break in. Luckily, a little deodorant can make the easing-in process a lot less painful. Simply swipe the back and sides of your foot before throwing on your just-purchased heels or flats. The deodorant acts as a barrier, protecting your skin from friction.

3. It also curbs chafing.
For those of us who've suffered from annoying thigh burn, this trick is life-changing. Just rub a bit of deodorant on the inside of your legs before you head out on a hot day. This especially works before a run.

4. It relieves itchy insect bites fast.
Most deodorants are made with aluminum, which is great at easing irritating bug bites. The best part? The relief is almost instant.

5. It can remove nail polish in a pinch.
Spray a little deodorant on a cotton ball or pad and just wipe it away. You can also spray it directly onto your nails. But you have to work fast because spray deodorants usually dry quickly.

Why You Still Get So Many Blackheads As An Adult—And What You Can Do About It

If you've ever looked in a magnifying mirror, you've likely obsessed over a blackhead. 

A type of acne lesion known as an "open comedone" by dermatologists, blackheads form when hair follicles or pores become clogged due to hormonal changes or certain ingredients in skin or hair products, says New York dermatologist Gary Goldenberg, MD, medical director of Mount Sinai Dermatology Faculty Practice.

While it may be tempting to pick, push, or scrub the icky black bump out, experts say that's a big no-no that can just make the situation worse by damaging skin and making it more likely for you to get even more blackheads in the future. Instead, keep your hands off and follow this guide to safely saying good-bye to blackheads for good.

Choose the Right Face Wash

There are a few options you can try: Look for one containing either salicylic acid or benzoyl peroxide, and use it once or twice a day to exfoliate and keep pores from getting plugged. These two ingredients also prevent blackheads from forming—but the trick is to not wait until things come to the surface. You should continue to wash once or twice daily as part of a regular prevention routine. If your blackheads are resistant, a prescription retinoid from the dermatologist's office should do the trick at treating and preventing the bumps, says Goldenberg. And as a bonus, you'll enjoy anti-aging benefits, too.

Play With Peels—If You're Curious

From Biore Deep Cleansing Charcoal Pore Strips to super-cheapie 7th Heaven by Montagne-Jeuness masks, lots of fun-to-tinker-with options abound on the market to suck blackheads up. Goldenberg says they work by peeling the superficial layer of skin to open up the comedones. However, just keep in mind that they tend to not be as effective as face washes and retinoids.

Visit a Pro

If you're itching to have blackheads removed immediately, a dermatologist or licensed spa esthetician can do the deed. Either expert may use a professional extractor tool. Just remember: Even though beauty-supply stores may sell these tools, it's dangerous for you to attempt to do it yourself because the possibility of scarring is too great and just not worth the risk.

Meanwhile, certain cosmetic procedures, like chemical peels that utilize exfoliating acids and the popular Clear + Brilliant Laser, can help clear up blackheads while also giving skin an overall rejuvenating treatment that reveals more even tone, says Goldenberg. Choose either if you'd like to try a professional treatment.

Heavy ingredients in skin-care products, as well as gummy filler in hair care that can travel to your skin when you sweat or spray are both notorious causes of blackheads, says Goldenberg. Makeup products like thick concealers and foundations may also be stealth offenders. If you notice a correlation between using certain products and blackheads popping up, stop using them.
The bottom line: Blackheads are stubborn. Successfully treating and preventing them takes consistent daily care with exfoliating ingredients—and which ones you use should depend on the severity of your case.

How to make teeth white naturally

It's that time of year again: You have to remain photo-ready from the first holiday party to the ringing of the New Year. Whitening your smile is imperative, but finding the time for a dentist visit isn't always in the cards. And sometimes, you don't want to apply a cocktail of chemicals to your teeth to make your pearly whites a little brighter. Luckily, you don't have to—just try these simple DIY alternatives.  

1. Hydrogen Peroxide and Baking Soda Paste
"Baking soda and hydrogen peroxide are among the oldest at-home teeth whitening remedies," says Keith Arbeitman, a dentist at New York-based Arbeitman and Shein. "People have found real results from rinsing with diluted hydrogen peroxide for a few seconds."

He also recommends mixing baking soda and hydrogen peroxide into a paste and using it in lieu of a traditional toothpaste. Simply add a few drops of three percent hydrogen peroxide to plain baking soda and mix it until it forms a paste—then apply it to your tooth brush as normal.

This shouldn't become your go-to paste, though, says dentist Gerry Curatola, of New York-basedRejuvenation Dentistry. Because both ingredients are abrasive, he recommends using this home remedy for three to five days and then waiting three to six months before trying it again.

2. Strawberry Paste
"Strawberries contain malic acid, which is great for dissolving coffee, red wine, and tea stains on teeth," says Curatola.

Mash up one or two strawberries, and add about a teaspoon of baking soda. "Using a children's toothbrush [this helps to get between teeth better], rub this mix on your teeth for five to seven minutes. [After rinsing], floss out any strawberry seeds that still may be lingering between teeth."

Again, when used too often, the acid in the paste can cause teeth to erode and "ultimately making them more susceptible to staining," says dentist Angelika Shein, of Arbeitman and Shein—so don't use this remedy every day.

3. Banana Rub
"You can use the inside of a banana peel, which is rich in potassium, magnesium, manganese, and other minerals, to whiten teeth," says Curatola. "The rich minerals in a banana are absorbed into your enamel and have healthy whitening effects." After you brush and floss, he recommends peeling a ripe banana and then rubbing a piece of the inside on your teeth for two minutes.

 "Then rinse and repeat again before bed."

4. Apple Cider Vinegar Rinse
Curatola says that diluted apple cider vinegar helps any toothpaste "crank up its stain-busting power." He recommends diluting it with a ratio of three parts water to one part apple cider vinegar. Then mix it with an all-natural toothpaste and brush as usual.

5. Coconut Oil Paste
Oil pulling has been a huge trend, thanks to A-list celebs who do it, like Gywneth Paltrow and Shailene Woodley. "Coconut oil contains fatty acids that are broken down into teeth whitening enzymes when they come in contact with human saliva," says Wayne Perry, CEO and lead product developer for Greensations, a brand that exclusively sells all-natural beauty products. "The combination of your own saliva and these fatty acids produce an oxygen molecule that bonds to the stains on teeth. This oxidized free radical creates a chemical reaction that removes stains upon brushing and rinsing." 

But swishing oil in your mouth for 20 minutes isn’t for everyone. Perry offers a simple coconut oil paste recipe instead: First, heat one cup of coconut oil until it turns to a liquid. Then add two teaspoons of baking soda and five to 10 drops of natural spearmint essential oil into the liquid and mix. "The spearmint is for flavoring and to add antimicrobial benefits for healthy gums."

6. Charcoal Paste
Activated charcoal is one of the newest buzz terms because of its detoxifying benefits. Turns out, it’s also a great DIY whitening solution, says Joseph Banker of Westfield, a dentist at New Jersey'sCreative Dental Care. He explains that the granules are very porous, binding bacteria before it stains the teeth. 

“Mix charcoal with a small amount of water, and gently apply it to all the surfaces of the teeth," he says. "Leave the activated charcoal in place for two minutes, and then rinse with water until all of the charcoal is gone.”

How To Avoid Painful Cracked Heels

Dry, cracked heels are a common sight, especially during the winter season. A number of reasons, such as naturally dry skin, not wearing socks, and not cleaning the heels regularly, can lead to the heels getting cracked. Cracked heels, also referred to as heel fissures are generally caused by excessively dry skin. This common foot problem, thus, tends to worsen during the dry, winter months.

Oatmeal and Jojoba Oil
They have moisturizing properties. Put oatmeal in blender to make into powder. Make a thick paste using 1 tablespoon of powdered oatmeal and add some jojoba oil. Apply it to the feet, paying attention to the cracked areas. Keep on your feet for a half of an hour, then rinse with cold water and dry. Repeat this procedure every day until healed.

Banana Pulp
Take the pulp of a banana and puree in a blender to form thick paste. Wash your foot with warm water. Dry the heels properly. Apply a thin layer of banana paste on the cracked areas of your heels and leave on for 15 minutes. Wash with warm water, dry thoroughly, apply lotion or oil, and put on socks. Do this before bedtime. This can be done once a week.

Epsom Salts
Fill a large bowl with warm water and add Epsom salts water. Keep your heels immersed in this water until the skin becomes soft. Then, remove your heels from the water and scrub them with a pumice stone. This will ensure the removal of dead skin cells from your heels.

Glycerin and Rosewater
Combine three tablespoons of glycerin and a tablespoon of rosewater. Spread this mixture on your dry feet at night and put on a pair of socks. Remove the sticky recipe from your feet in the morning.

Olive Oil
Apply to clean feet, olive oil and massage in circular motion for 10 minutes. Put on socks and after an hour, wash and dry your feet. To make a moisturizer for you feet, you can take 1 tablespoon of extra virgin olive oil and add a few drops of lemon and lavender oil and put in a small bottle. Add an equal amount of water and shake. You can apply this 2 to 3 times a day.