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.

"I Think I Can" - The Power of Positive Thinking

In the classic children’s story, “The Little Engine That Could,” a small engine pulls a large train over a mountain after repeating the mantra, “I think I can” over and over again and using all his strength to accomplish the task. This story teaches readers, young and old, the importance and power found in positive thinking.

Positive thinking involves being optimistic in both word and thought. It doesn’t mean that we have to ignore the challenges or troubles that come to us. Rather, we approach them with a good attitude and try to make the best of it.

Here are some ways that you can increase your positive thinking:

1. Identify specific areas you want to change. Choose one or two topics that you would like to become more positive about. Once you conquer these areas, you can add a few more.
2. Evaluate your thoughts throughout the day. Catch yourself if you start to become negative and change the direction of your thoughts.
3. Smile and laugh every day. No matter how difficult the task or day may seem there is something to enjoy. The more you can laugh, the less stressed you will feel.
4. Take care of yourself. When you are exercising and eating right, your body and mind will naturally feel better.
5. Seek optimistic friends. We tend to be like the people we surround ourselves with. If you surround yourself with happy, positive people, you will pick up on their attitudes. 
6. Engage in positive self-talk. Instead of saying something negative about how you look or something you did, focus on your successes and progress. Say to yourself, “I think I can” each morning or develop your own power statement to get you going each day.

Benefits of Positive Thinking

Don’t become discouraged if your attitudes don’t change immediately. Just like any other skill, positive thinking takes practice. Overtime though, you will see the benefits in your life.

Research has shown that positive thinking may lead to:

1. An increased lifespan
2. Lower rates of depression
3. Lower levels of distress
4. Greater resistance to the common cold
5. Better psychological and physical well-being
6. Reduced risk of death from cardiovascular disease
7. Better coping skills during hardship and times of stress

Let positive thinking empower your life today! Look for the good and you will find it. Remember the words of President Dieter F. Uchtdorf. He said, "No matter our circumstances, no matter our challenges or trials, there is something in each day to embrace and cherish. There is something in each day that can bring gratitude and joy if only we will see and appreciate it."

Sources:

"Positive Thinking: Reduce Stress by Eliminating Negative Self-talk." Mayo Clinic. Mayo Foundation for Medical Education and Research, 28 May 2011. Web. 09 Apr. 2013. <http://www.mayoclinic.com/health/positive-thinking/SR00009>.

Uchtdorf, Dieter F. "Of Regrets and Resolutions." LDS.org. The Church of Jesus Christ of Latter-day Saints, n.d. Web. 09 Apr. 2013. <http://www.lds.org/general-conference/2012/10/of-regrets-and-resolutions?lang=eng>.

Facts and Tips Regarding Painful Periods

Dysmenorrhea: The medical term for the painful cramps that may occur immediately before or during the menstrual period

There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea.

Primary dysmenorrhea is another name for common menstrual cramps. Cramps usually begin one to two years after a woman starts getting her period. Pain usually is felt in the lower abdomen or back. They can be mild to severe. Common menstrual cramps often start shortly before or at the onset of the period and continue one to three days. They usually become less painful as a woman ages and may stop entirely after the woman has her first baby.

Secondary dysmenorrhea is pain caused by a disorder in the woman's reproductive organs. These cramps usually begin earlier in the menstrual cycle and last longer than common menstrual cramps.

The symptoms of menstrual cramps include:

·         Aching pain in the abdomen (Pain can be severe at times.)

·         Feeling of pressure in the abdomen

·         Pain in the hips, lower back, and inner thighs

When cramps are severe, symptoms may include:

·         Upset stomach, sometimes with vomiting

·         Loose stools

To relieve mild menstrual cramps:

·         Take aspirin or another pain reliever, such as Tylenol (acetaminophen), Motrin (ibuprofen) or Aleve (naproxen). (Note: For best relief, you must take these medications as soon as bleeding or cramping starts.)

·         Place a heating pad or hot water bottle on your lower back or abdomen. Taking a warm bath may also provide some relief.

o   If you don't have a heating pad, you can make one by filling a sock (a men's tube sock works best) with rice and heating it in a microwave over for a few minutes.

·         Rest when needed.

·         Avoid foods that contain caffeine and salt.

·         Massage your lower back and abdomen.

·         Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.

·         Avoid tight fitting clothes.

·         Stretch to relax tight muscles.

If these steps do not relieve pain, your health care provider can order medications for you, including:

·         Ibuprofen (higher dose than is available over the counter) or other prescription pain relievers

·         Oral contraceptives (Women taking birth control pills often have less menstrual pain.)

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