Battling Adult Acne

It is widely known that acne is part of being a teenager. Parents tell us that we will grow out of it eventually. For some this is true, but for others, it seems as though they approach their twenties battling acne as if they were a young teenager going through puberty. It was found that about 54% of women suffer from some sort of facial acne ranging from mild to severe from the age of 24-44 (Berkeley Wellness). Acne does not go away with age for some, while others may not even have acne appear until adulthood. For most adults this can be discouraging and embarrassing. Acne is often blamed on young age and poor hygiene. Similar to teenagers, acne can have a negative effect on adults.

Teens develop acne because of the flood of hormones and changes that their bodies are making at that time in their life.The cause for acne adults is still questioned by many. Some believe it can be linked to genetcs, some can still be that hormone flares especially in women just before their menstrual period. Other reasons can be stress, resistant bacteria, climate changes, too little sleep, medications, or from smoking. 

Treating Adult Acne

• Wash and moisturize face one-two times a day.
• When washing your face be thorough but do not scrub too hard.
• Use a mild soap or facial cleanser specific for your skin. (Dry, Oily, Moderate) 
• When using a moisturizer avoid products that are oil based. 
• When choosing cosmetics avoid oil based cosmetics. Also remember to never go to sleep with out removing make up. 
• Avoid picking or popping pimples this will only irritate the skin, prolong healing, and can cause scaring. 
• Try an over-the-counter product containing benzoyl peroxide, which helps with killing bacteria. 
• If basic home treatment does not work, you may want to consider consulting with your doctor about different treatment. This could include oral contraceptives, Accutane (isotretinoin), or other products that can be used with a prescription. 

For more information of acne and its treatment follow the link below. 

BYU-Idaho Health Center

Resources:

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BYU-Idaho Wellness. (2012). "Skin Care for Acne". BYU-Idaho Patient Education. 

WebMD. (2013) "Acne Health Care" WebMD. Retrieved from http://www.webmd.com/skin-problems-and-treatments/acne/acne-vulgaris-home-treatment

University of California Berkeley. (2014). "Dealing with Adult Acne" Berkley Wellness. Retrieved from http://www.berkeleywellness.com/self-care/preventive-care/lists/dealing-with-adult-acne/slideid_1529

Skin Care

Ladies lets be honest, we put our skin through torture almost everyday whether we realize it or not. We wash our skin with chemicals, put foreign substances on our skin, we touch and scratch our bodies, and expose it to severe weather such as wind, heat, and cold. We put it through a lot and it continues to protect us. But we should be aware of what it goes through and do our best to take care of it. Here are some tips for helping with skin care. 

Signs and Symptoms of Damaged Skin

• Dry, sensitive skin
• Intense itching
• Red, inflamed skin
• Recurring rash
• Scaly areas
• Leathery, rough patches
• Dark colored patches 
• Odd shaped moles 
• Newly formed or growing mols
• Cracking or bleeding sores

Causes of Skin Damage

• Long hot showers
• Dry weather
• Perspiration from exercise
• Stress
• Molds
• Sun exposure
• Food allergens
• Hormone fluctuation
• Bacteria's or viruses

How to Treat Damaged Skin

Depending on the symptoms and diagnosis of the skin condition, the treatment can vary but here are some basic procedures that can be done. 

• Moisturize every day
• Wear cotton or soft fabrics while avoiding any clothing that is rough or tight 
• Use a mild soap
• Pat dry your skin, do not rub with a towel
• Keep your fingernails short and clean
• If you are not sure always consult with your doctor. 

Performing Regular Skin Exams

Skin cancer can be found at young ages and can be very deadly. But when found early it can be treated quickly and effectively. Here are some ways in which you can catch skin cancer early. 

• Know your risks: Are you at high risk? Where do you live? Is your sun exposure common? Do you burn easily and often? What is your family history? 
• Examine your skin regularly: Look at your body often in the mirror looking for knew spots or irregular moles. Examine both front and back in a long mirror with bright light. Be sure to look behind ears, check your scalp, inspect you genitals and breasts. Don't forget small areas like between fingers and toes along with the bottoms of your feet and armpits. 
• Know what to look for: Think of your ABC's: A-asymmetry: is it asymmetrical?  B-border: is the border uneven? C- color: is it multiple different shades or odd colors like blue or grey? D-diameter: is it larger than the size of a pencil? E-evolving: has the diameter changed recently? If you say yes to any of these you may want to consult with a doctor and have it checked. 
• Actinic keratosis: These skin lesions look like pink or red spots that are usually rough and scaly. 

Resources:

University of California: Berkely. (2014) "How to Perform a Skin Exam." Berkeley Wellness. Retrieved from http://www.berkeleywellness.com/self-care/preventive-care/lists/how-to-perform-a-skin-exam/slideid_1690

Student Health Center. (2014) "Dry Skin and Eczema"  Patient Education. 

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Meditation

What is meditation? 

Meditation is a simple and easy way to help reduce stress and relax. Meditation is a method that has been practiced for thousands of years by many cultures and religions.Originally it was used as an intellectual enlightenment to better understand mystical and sacred forces of life. Now it is generally used as a relaxation and stress reduction method. While doing meditation is produces a state of relaxation that helps you focus your attention and eliminate the busy thoughts that get jumbled in your mind causing you stress. This process helps enhance emotional and physical wellness. 

Is it the same as yoga?

Yoga is considered a type of meditation that focuses of exercises that help with flexibility. 

How do I meditate? 

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment. 

 Does it have any health benefits? 

The emotional benefits of meditation include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illness

Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation. 

Some research suggests that meditation may help such conditions as:

• Allergies
• Anxiety disorders
• Asthma
• Binge eating
• Cancer
• Depression
• Fatigue
• Heart disease
• High blood pressure
• Pain
• Sleep problems
• Substance abuse

References:

http://www.mayoclinic.org/healthy-living/stress-management/in-depth/meditation/art-20045858

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Love Yourself and Your Body

               February is the month of love, but you don’t have to be in a relationship to enjoy it. Take this time to learn to love yourself,  regardless of your relationship status. With the media bombarding women about their imperfections and what perfect really is, many of us struggle with loving ourselves as we are. Learning to love yourself involves setting goals. Some of these goals could be eating more vegetables, enjoying more fruits, or walking to campus instead of driving. These are all things we have the ability to control that make an impact on your health. Below is a list of ways in which we can love our bodies by Margo Main, a Ph.D. from the University of Santa Clara.

“20 Ways to Love Your Body” by Margo Maine, Ph.D.

Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

1.         Your body is extraordinary--begin to respect and appreciate it.

2.         Create a list of all the things your body lets you do. Read it and add to it often.
3.         Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
4.         Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.
5.         Walk with your head held high, supported by pride and confidence in yourself as a person.
6.         Don't let your weight or shape keep you from activities that you enjoy.
7.         Wear comfortable clothes that you like and that feel good to your body.
8.         Count your blessings, not your blemishes.
9.         Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
10.     Be your body's friend and supporter, not its enemy.
11.     Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.
12.     Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
13.     Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
14.     Find a method of exercise that you enjoy and do it regularly. Don't exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.
15.     Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, even in this body at this age.
16.     Keep a list of 10 positive things about yourself--without mentioning your appearance. Add to it!
17.     Put a sign on each of your mirrors saying, "I'm beautiful inside and out."
18.     Choose to find the beauty in the world and in yourself.
19.     Start saying to yourself, "Life is too short to waste my time hating my body this way."
20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

Sources:

http://www.scu.edu/wellness/topics/bodyimage/bodyimagelovebody.cfm

http://www.youtube.com/watch?v=_3agBWqGfRo

Hair Care: What You're Doing Wrong!

As girls we love to take care of our hair, but we aren’t always the best at it.  There are all sorts of advertisements trying to tell us which products to buy and what will fix our damaged hair but what works and what doesn’t?  What can you do to have healthier hair naturally?  How can you make your thin hair look fuller?  Here are some tips and tricks to help you have fuller, healthier, better looking hair.

Brush your hair BEFORE washing- hair is much more likely to break when wet and wet hair tangles more easily.  Save yourself some trouble and wash your tresses when they are tangle free.

Don’t wash every day- MOST hair does not need daily washing.  Unless your hair has excessive oil, stick with washing every other day.  Unnecessary washing can strip the healthy oils on your scalp and leave your hair with less shine.

Lightly towel dry- There is no need to be rough with the towel when drying your hair.  Rubbing too much can lead to breakage so try blotting your hair with a towel and then if you decide to use a blow dryer, use the low setting.  Hair that is shoulder length is approximately 2 years old, so be careful with it!

Use a heat protectant- If you like to blow dry, straighten, curl, or otherwise apply heat to your hair, use a heat protectant first.  Make sure to get a non-greasy, light product.

Blow dry upside down- If you’re looking to add volume to your hair, blow dry upside down to give your roots a little lift from the start.  Also use a volumizing powder to help your roots hold all day.

Curl the ends under- By straightening your ends, it makes the rest of your hair look thinner.  So if you already have thin hair, try curling the ends under to give it more body.

You can’t mend split ends!- Hair is a non-living thing so once you split a hair it isn’t growing back together, despite what product advertisements claim.  The only thing the FDA regulates on hair product packaging is the ingredient list so other claims made are based solely on the person manufacturing it. 

Sources:

Beauty High. (2013, November 21). 8 ways your're making your hair look thinner. Retrieved from http://www.womenshealthmag.com/beauty/thin-hair

Loux, R. (2013, September 24). The 10 biggest hair care mistakes. Retrieved from http://www.womenshealthmag.com/beauty/hair-care

LoveYourHair. (2013). 20 hair health tips. Retrieved from http://www.loveyourhair.com/hair-help/20-hair-health-tips/1284.html

Picture: http://blog.babymilano.com/2011/08/baby-hair-care/

Myths About Tanning

According to the American Academy of Dermatology, on an average day in the United States, more than a million people tan in indoor tanning facilities. Almost 70% of those people are Caucasian females ages 16 – 29. Additionally, many more people tan outdoors on a regular basis at the pool, in the park, or wherever they can catch those extra rays of sun.
With so many voices in the media and health world talking about tanning and how it’s good or bad, it’s important to know the truth. Here are five myths about tanning debunked!

Myth #1 – “I have to have a tan to look good.”
Although you may think your skin looks good now, overtime, tanning will age your skin prematurely. You can develop brown spots, cataracts, sagging skin, fine lines and wrinkles, and may even have a “leathery” look. 

Myth #2 – “Only old people get skin cancer.”
More and more young people are getting skin cancer! The risk for melanoma, the deadliest form of skin cancer, increases by 75% if you tan indoors before the age 35. Currently, skin cancer is the second most common form of cancer in women ages 20 – 29.

Myth #3 – “Having a ‘base’ tan will protect me from getting sunburned later on.”
Any tan is an indication of skin damage. Because of this, in reality, there is no such thing as a safe tan.

Myth #4 – “Tanning is the best way to get vitamin D.”
Although sunshine definitely activates the production of vitamin D in the body, it is not necessary to tan for long amounts of time to experience those benefits. Most people can get their daily dose of vitamin D from their normal outdoor activities, proper nutrition, and vitamin supplements.

Myth #5 – “Tanning indoors is safer than tanning outside.”
Both tanning indoors and outdoors can cause skin cancer. Sometimes people think that tanning indoors is safer because it’s “controlled.” However, this controlled amount of UV exposure is high and those who tan frequently will receive significantly more UV exposure over a year than they would from the sun.
You can learn more about protecting your skin from the sun in the previous blog post, “Protecting Your Skin from the Summer Sun.”




Sources:
"ASDS — American Society for Dermatologic Surgery." MYTH VS. FACT: The Real Truth about Tanning, Tanning Beds and Sun Protection. N.p., n.d. Web. 19 July 2013. <http://www.asds.net/_NewsPage.aspx?id=56>.
Doheny, Kathleen. "Tanning Myths: What's True, What's Hype?" WebMD. WebMD, n.d. Web. 19 July 2013. <http://www.webmd.com/beauty/sun/tanning-myths-whats-true-whats-hype?page=2>.
"Indoor Tanning." American Academy of Dermatology. American Academy of Dermatology, n.d. Web. 19 July 2013. <http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/indoor-tanning#.UeluODdNp6Y>.
"Skin Cancer Myths vs. Facts." Skin Cancer Foundation. Skin Cancer Foundation, n.d. Web. 19 July 2013. <http://www.skincancer.org/skin-cancer-information/skin-cancer-facts/myths-vs-facts>.
"The Truth About Tanning” Infographic." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 03 July 2013. Web. 19 July 2013. <http://www.cdc.gov/cancer/skin/basic_info/infographic.htm>.

The Truth about Flip Flops

Although we don’t wear flip-flops on the BYU-Idaho campus, each of us loves to switch out our heavy boots each summer for our light and fun flip flops at home, at the pool, and around town. They don’t confine our toes, they’re easy to slip on, and although it’s just a flat piece of plastic with straps, they are downright comfortable to us!

While short periods of flip flop wearing are okay, the truth is, extensive sporting of these flimsy sandals can be dangerous to our bodies – especially our feet!

First and foremost, flip flops do not provide the support our feet need as we walk across hard surfaces like concrete, asphalt, and steel. Our feet are the first point of contact with the ground and flip flops have little or no shock absorption or heel cushioning from the constant impact. The position our feet land provides the foundation for the rest of our skeletal alignment, and a consistent bad foundation can lead to misalignment. (Also, when we walk in flip flops, our toes tend to grip the front of our sandals. This shortens our stride and creates an improper force/stress on impact as well.)

Second, flip flops have no arch support. When we wear flip flops, our feet become as flat as they possibly can. Although this may not be a problem for people with a good arch, it can cause more pain for those with already flat feet.

Third and finally, flip flops pose a greater risk for (foot) injury. Flip flops can easily lead to sprained ankles, tendonitis, stubbed or broken toes, cuts, punctures, torn nail beds, or smashed feet. Flip flops can also slide off your feet in the car and get lodged under the gas or brake pedal. Care should be taken when wearing flip flops!

Here are some “do and don’t” suggestions for your summer flip flop wearing:

DO: 

• DO choose more supportive flip flops.
• DO wear them to protect the bottoms of your feet in public locker rooms, at the pool or beach, or crossing hot surfaces.
• DO take care if you wear flip flops while doing yard work; watch out for lawnmowers, biting animals, tools, shovels, etc.
• DO use sunscreen to protect the top of your feet.

DON’T:

• DON’T walk in flip flops for extensive amounts of time.
• DON’T run or play sports in flip flops.
• DON’T disregard aches and pains. If your feet start hurting, change to a more supportive pair of shoes. 

Sources:
Csomor, Marina. "Flip-flops Present Feet with a Painful Problem." CNN. Cable News Network, 18 July 2012. Web. 25 June 2013.

Kam, Katherine. "Flip-Flops Comfy but Beware of Foot Pain." WebMD. WebMD, n.d. Web. 25 June 2013.

Fighting the Nail Biting

Nail biting is a fairly common habit among children, teenagers, and young adults. Research suggests that 30% of children ages 7-10, 45% of teenagers, and 25% of young adults bite their nails.

People most often bite their nails when they're focusing on a different task (like reading, homework, or television), are bored, or are experiencing stress, excitement, or anxiety. Many times people don't even realize they are biting their nails because it has become a habit - some people bite their nails in their sleep.

Why is nail biting considered such a bad habit? Continual nail biting leaves your fingers red and sore and can even cause them to bleed. In some cases, you may get an infection on your fingers or in your mouth. It's also very unsanitary. Think of everywhere your fingers have been and all the germs that are being put into your mouth! Finally, nail biting is bad for your teeth and can cause permanent damage to your fingernails.

Many times, people who bit their nails are embarrassed to show their hands or fingers. Here are give suggestions for "fighting the nail biting" to help you break your habit and feel confident in your hands and fingers.

1. Maintain your fingernails by regularly trimming and filing them. If they are short and kept, you will be less likely to bite them.
2. Get a manicure regularly or use nail polish. If your nails look nice or you spend a little money on them, you may not be so inclined to bite them.
3. Coat your fingers or fingernails with a bitter-tasting nail polish. Every time you go to bite your nails, you will have a nasty taste in your mouth.
4. Wear gloves or put stickers or bandages on the tips of your fingers to remind you not to bite.
5. Substitute nail biting for a different activity like drawing, writing, playing with Silly Putty, or using a stress ball. Find a different technique like yoga or meditation to manage stress.

Source: 

Connelly, D.D.S., Thomas P. "Mouth Health: The Dish on Biting Your Nails." The Huffington Post. TheHuffingtonPost.com, 20 May 2010. Web. 22 May 2013. <http://www.huffingtonpost.com/thomas-p-connelly-dds/mouth-health-the-dish-on_b_574866.html>.

"How to Stop Biting Nails." How to Stop Biting Nails Tips.com. N.p., 15 Dec. 2012. Web. 22 May 2013. <http://stopnailbitingtips.com/>.

"Nail Biting." American Academy of Dermatology. American Academy of Dermatology, n.d. Web. 22 May 2013. <http://www.aad.org/dermatology-a-to-z/for-kids/about-nails/nail-biting>.


"Nail-Biting -Topic Overview." WebMD. WebMD, 03 Jan. 0000. Web. 22 May 2013. <http://www.webmd.com/anxiety-panic/tc/nail-biting-topic-overview>.

"Stop Nail Biting: Treatments and Causes of Biting Fingernails." WebMD. WebMD, 2 Nov. 2012. Web. 22 May 2013. <http://www.webmd.com/beauty/nails/stop-nail-biting-tips>.

 

The Truth about High Heels

As a woman, you may have heard the phrase, “Beauty is pain.” We are constantly waxing, washing, shaving, tweezing, and waking up thirty minutes earlier for the sake of looking good. Although this phrase may often refer to the extra time, effort, and money we put in to beauty, in some cases, there is real pain that comes from our desire to look and feel beautiful. A classic example of this comes from our own shoe closet – the high heel.

One out of ten women wear high heels at least three days a week. Women of all ages and professions put on their pumps for work, class, religious gatherings, or social events thinking little of the pain and more about the outfit. In fact, 42% of women say that they will wear shoes regardless of the discomfort they feel. However, women should be aware of what this pain means and the effects that come as a result of it.  

High heels can cause a misalignment of your body. When you wear heels, more pressure is put on the ball of your foot causing you to tilt forward. In order to compensate and stand upright, we overarch our back backwards. This creates a strain on your hips, knees, and back that can create serious problems overtime. 

High heels also cause muscles to shorten. Neck muscles can tighten when our posture is off, our Achilles tendon can shorten since the heel is constantly raised, and our calf and lower back muscles can experience fatigue. In an attempt to counteract this strain, we may experience spasms in other muscles. 

Finally, wearing high heels may cause damage to our feet. High heels restrict our feet and especially toes to “unnatural” positions. The pain that results from this is intensified from the pressure that is added from the heel angle. Further, high heels aggravate bunions, and can cause calluses, ingrown toe nails, and corns.

It is important that we protect our feet! One study suggests that women as young as twenty-five can have permanent damage from wearing heels. We should invest in good shoes that support our feet and are comfortable. Does this mean we need to give up our heels for good? Not necessarily! Here are a few suggestions to limit the high-heel effect on your feet and body. 

1. Wear different heights of heels (especially low ones).
2. Make sure your heels are the right size – you don’t want your foot to slide forward.
3. Wear heels on days where you won’t be walking a lot, or bring “commuting” shoes for your drive or walk.
4. Use insoles to reduce the impact on your knees.
5. Wear pumps with a thicker heel to give you more stability and decrease the pressure on your toes.
6. Stretch the muscles in your hip flexors, hamstrings, and calves.
7. Give your feet a break. Incorporate flat shoes into your wardrobe and do not wear your heels for long periods of time.

Don’t make beauty a more painful experience! Treat your feet right, and you will thank yourself later. As one doctor stated, "Your feet are, quite literally, your base of support. If your feet aren’t happy, nothing above them will be…Take a closer look at your shoe selection and take small steps now to prevent big foot problems later."

Sources:
Melnick, Meredith. "High Heels: Worth The Health Risk?" The Huffington Post. TheHuffingtonPost.com, 26 Jan. 2012. Web. 29 Apr. 2013. <http://www.huffingtonpost.com/2012/01/26/high-heels-are-dangerous-study_n_1232278.html>.

"The Real Harm in High Heels." American Osteopathic Association. N.p., n.d. Web. 29 Apr. 2013. <http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/womens-health/Pages/high-heels.aspx>.

"Tips to Avoid Foot Pain From High Heels." WebMD. N.p., n.d. Web. 29 Apr. 2013. <http://women.webmd.com/features/tips-to-avoid-foot-pain-from-high-heels>.

Walsh, Kelle. "Can High Heels Hurt You?" One:life. One Medical, 19 Jan. 2012. Web. 29 Apr. 2013. <http://www.onemedical.com/blog/health-101/can-high-heels-hurt-you/>.

Acne Prevention

No woman likes to wake up in the morning and look in the mirror to find a newly formed pimple or breakout of acne. For the most part, acne is a normal part of development. However, we must do our own part to keep our faces as healthy as possible. 

Here are nine tips to prevent acne!

1. Keep your face clean. It is important (regardless the amount of acne) to wash your face daily. Use a mild cleanser and warm water. Avoid scrubbing your face with a towel or textured sponge. You do not want to cause more inflammation to your skin. 

2. Moisturize, moisturize, moisturize! After you wash your face, it is important to apply a moisturizer! Moisturizing prevents excessive dryness or oiliness, keeps your skin young, and reduces skin problems. 

3. Use makeup sparingly. Avoid wearing a lot of makeup, especially during a breakout, and be sure to wash it off every night. Try to buy makeup products that are oil-free.

4. Be aware of your hair. Become familiar with the ingredients in your hair care products - they may irritate your skin if they drip onto your face. It is also important to wash your hair regularly; the oil from your hair can transfer to your face.

5. Don’t touch your face. Throughout the day our hands come in contact with germs, chemicals, and different oils. When we touch our face, we transfer whatever is on our hands to our face. Do not pop or pick at your zits. This can cause further irritation and lead to scarring.

6. Protect your skin from the sun. Apply sunscreen (at least SPF 15) twenty minutes before you go outside regardless of acne. 

7. Eat healthy! Most researchers agree that foods like chocolate and chips do not cause acne. It is important though to eat lots of fruits and vegetables and whole grain foods. Some research suggests that foods with high levels of beta-carotene and vitamin A increase skin health. 

8. Exercise. Exercise is beneficial to the mind and body – including our skin. Avoid exercise clothing or equipment that may cause excessive sweating or irritation to your skin and face. Make sure you wash your face immediately after physical activity.

9. Relieve personal stress. Although stress isn’t thought to be the cause of acne, it can increase the severity of acne that is already present. Identify the stressors in your life and come up with ways to relieve those. 

In a talk entitled, “The Sanctity of the Body,” Sister Susan W. Tanner, a former General Young Women’s President, described her experience with acne as a teenager. She said, “I remember well the insecurities I felt as a teenager with a bad case of acne. I tried to care for my skin properly. My parents helped me get medical attention. For years I even went without eating chocolate and all the greasy fast foods around which teens often socialize, but with no obvious healing consequences. It was difficult for me at that time to fully appreciate this body which was giving me so much grief. But my good mother taught me a higher law. Over and over she said to me, ‘You must do everything you can to make your appearance pleasing, but the minute you walk out the door, forget yourself and start concentrating on others.’” Recognize your beauty inside and out each day. Smile in the mirror and remember who you are. Then, go out and help someone see that in themselves.

Sources:
"10 Tips for Preventing Acne." WebMD. WebMD, n.d. Web. 22 Apr. 2013.
"3 Week Series to Healthy and Vibrant Skin: The Importance of Moisturizing." Health Tips. University of Tennessee, n.d. Web. 22 Apr. 2013.
"Preventing Acne: Skin Care to Help Reduce Breakouts." WebMD. WebMD, 3 Feb. 2011. Web. 22 Apr. 2013.
"Prevention." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Oct. 2011. Web. 22 Apr. 2013.
Tanner, Susan W. "The Sanctity of the Body." LDS.org. The Church of Jesus Christ of Latter-day Saints, n.d. Web. 22 Apr. 2013.

Winter Skin Care

Winter Skin Care Tips according to Web MD:

1: Moisturize often.  Find an "ointment" moisturizer that's oil-based, rather than water-based.  Look for "non-clogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil.  You can also look for lotions containing "humectants," a class of substances (including glycerine, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.

2: Use sunscreen.  Winter sun, in combination with snow glare, can damage your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they're exposed) about 30 minutes before going outside.

3: Take good care of your hands.  The skin on your hands is thinner than on most parts of the body and has fewer oil glands, which makes it more difficult to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Be sure to wear gloves when you go outside to keep your hands warm and protected.

4: Avoid wet gloves and socks.  Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.

5: Use a humidifier.  Central heating systems (as well as space heaters) blast hot dry air throughout our homes and offices. Humidifiers get more moisture in the air, which helps prevent your skin from drying out.

6: Stay hydrated for your health, not your skin.  Water is good for your overall health and "the skin of someone who is severely dehydrated will benefit from fluids. But the average person's skin does not reflect the amount of water being drunk," Kenneth Bielinski, MD, a dermatologist in Oak Lawn, Ill., tells WebMD "It's a very common misconception."

7: Use heavy moisturizers on your feet.  Try finding lotions that contain petroleum jelly or glycerine. Also, use exfoliants to get the dead skin off periodically; this will help moisturizers to sink in faster and deeper into your skin.

8: Think twice before using face masks and peels.  If your facial skin is uncomfortably dry, avoid using harsh peels, clay-based masks, and alcohol-based toners or astringents; all of these can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating," rather than clay-based.

9: Limit superhot baths.  Intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. It is noted that a lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy.

WebMD

The True Definition of Beauty

In 2011, Dove® released the findings of its largest global study to date on women’s relationship with beauty—The Real Truth About Beauty: Revisited. The study revealed that only 4% of women around the world consider themselves beautiful, and that anxiety about looks begins at an early age. In a study of over 1,200 10-to-17-year-olds, a majority of girls, 72%, said they felt tremendous pressure to be beautiful. The study also found that only 11% of girls around the world feel comfortable using the word beautiful to describe their looks, showing that there is a universal increase in beauty pressure and a decrease in girls' confidence as they grow older.

“I plead with you young women to please be more accepting of yourselves, including your body shape and style, with a little less longing to look like someone else. We are all different. Some are tall, and some are short. Some are round, and some are thin. And almost everyone at some time or other wants to be something they are not! 

But as one adviser to teenage girls said: “You can’t live your life worrying that the world is staring at you. When you let people’s opinions make you self-conscious you give away your power. … The key to feeling [confident] is to always listen to your inner self—[the real you.]” 8 And in the kingdom of God, the real you is “more precious than rubies.” (Julia DeVillers, Teen People, Sept. 2005, 104.)  Every young woman is a child of destiny and every adult woman a powerful force for good.”-Jeffrey R. Holland (“To Young Women,” Ensign, Nov 2005, 28)

Being daughters of our Heavenly Father is what makes us beautiful.  At times, it is easy to lose this perspective due to the standards that the world has set for beauty.  We must remember that as we strive to emanate with the light of our Savior Jesus Christ, others will be drawn to our true beauty: our divine self.  

“Be a woman of Christ. Cherish your esteemed place in the sight of God. He needs you. This Church needs you. The world needs you.”-Jeffrey R. Holland (“To Young Women,” Ensign, Nov 2005, 28)