Hair and skin care

Beauty magazines show tons of beautiful girls and women in ads for hair and skin products. But, don’t be fooled into thinking you need these products to look your best. Instead, try these time-test-ed beauty basics, which will keep you looking naturally beautiful! Skin care 101
* Wash your face regularly using a mild cleanser and warm water. Be gentle—don’t scrub hard! Avoid astringents, which can dry out and irritate skin.
* Use only light, water-based moisturizers. Look for one that has SPF 15 or a higher number sunscreen.
*For sensitive skin, try products that say “fragrance-free” or “without perfume.”
This is the same girl! Don’t compare yourself to mod-els. They have a team of stylists as well as camera tricks to make them look so perfect.
 Always wear “broad-spectrum”
sunscreen, which protects against UVAand UVBrays. Wear sunscreen even on cloudy days. SPF alone does not protect against these two types of harm-ful rays. Follow the directions on the bottle to put more on after a while. Wear lipscreen with at least SPF15. And, your skin needs more than just sunscreen.
• Wear long-sleeve shirts, pants, and a hat.
• Stay in the shade.
• Stay out of the sun in the middle of the day, when rays are strongest.
*Wash your hair regularly, but only as often as you need to. Washing too often can strip away the natural oils that give hair shine and body.
 If you’re allowed to wear
makeup, use only water-based
products that say “noncomprehending” or “nonacademic” on the label. Make sure to take off your makeup before going to bed.
* To control acne, try over-the-counter products that you can buy without a doctor’s order.
These products come as gels, lotions, creams, and soaps. Your doctor can treat more serious acne problems.
* Drink plenty of water.

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sexuallY transmitted diseases (stds)

Sexually transmitted diseases (STDs) are on the rise among young people. STDs are caused by
many different virus sand back-triathlete spread through sexual contact. Some examples of STD s
are chlamydia, crabs (pubic lice), genital herpes, gonorrhea, hepatic-tis B, HIV/AIDS, and syphilis. Even
if you’re not sexually active now, it’s vital to know how to protect yourself later.Four key things you need to
know about STD s
1. STDs can affect anyone—women and men of all ages and racial and ethnic backgrounds. Teens
and young adults get STDs more often than any other age group. About three million teens get STDs every year. That means about one in four sexu-ally active teens gets an STD.
2. You can get an STD by hav-ing any kind of sex, including vaginal (penis is put into vagina), oral (sucking and/or licking of sex organs), and anal (penis is put into butt). You can also get an STD by having other close
sexual contact with someone who already has an STD.
3. Often, STDs cause no symp-toms at first. Even if you have no symptoms, you can still pass
an infection on to another per-son. If you get symptoms, they can seem like other problems that aren’t STDs, such as yeast infections.

4. While some STDs can be treated and will go away, others can’t be cured. You can only try
to make the symptoms better. If untreated, some STDs can lead to pelvic inflammatory disease, infertility, cancer of the cervix, or even death. If you think you have a problem, see your doctor right away.
Your doctor will check your skin, throat and genital area. Your doctor may also test your blood, urine, or a sample of tissue or fluid from your body. If you have an STD, your doctor can start taking care of you right away. Even if your STD is cured with treatment, you can still get it again if you are sexu-ally active and do not protect yourself. Protect yourself from STDs

* You can’t get an STD if you do not have sex of any kind or close sexual contact with some-one. The best way to protect your health is to wait until you are married to have sex.
* Condoms can’t protect you from all STDs. But, if used correctly and used all the time, condoms will lower your chances of getting some STDs. Condoms will also lower your chances of getting pregnant.
* Talk to your parents or guard-ians, an older brother or sister, or another trusted adult about sex to helpyou make wise choices.Abstinence—not having sex—is the only 100 percent sure way to not get an STD.How do I know if I have an STD? You should see a doctor right away if you have lower stomach pain or have vaginal discharge(fluid) that is yellow, gray, or green with a strong smell. In between periods, it is normal to have a clear or whitish fluid (discharge) coming from your vagina.See your doctor if you have any of the other symptoms of com-mon STDs that follow.

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premenstrual sYndrome (pms)

Are you feeling grumpy, tense, tired or depressed? Maybe you cry a lot and crave certain foods, too. Or
maybe you have felt changes in your body, like acne, a bloated stomach,breast aches or slight weight gain. If
you feel this way and it’s also a few days before your period, you might have premenstrual syndrome or
PMS. Don’t worry! PMS is a normal part of having a period, and you will feel better soon!
If you get PMS, try…

* Eating more healthful foods and less sugar and fat.
* Eating less salt the few days before your period, which can help stop bloating.
* Drinking less caffeine (found in soda, tea and coffee) to feel less crabby and help ease breast
aches and cramps.
* Eating small meals often each day rather than big ones.
* Exercising for at least 30 min-utes, four to six times a week. If you have cramps or aches and pains, don’t exercise so hard—you can walk instead of jog.
* Sleeping at least 8 hours each night. 
Teen tip:
To make menstrual cramps bet-ter, put a warm water bottle or heating pad on your lower back
or lower belly. You may also try hugging a pillow. Don’t ever take medicine without permis-sion from a parent or guardian.
* Keeping a regular schedule for exercise, meals and bedtime.
* Talking to your doctor about your PMS symptoms. Your doc-tor may have you take a pain reliever that has ibuprofen or pyroxene, which you can buy at a grocery store or drugstore without a doctor’s orders.
Make sure you have perms-Sion from a parent or guard-Ian first. Your doctor may give you other medicines if the symptoms are really bad.
Fun quiz
No one knows for sure what causes PMS, but it seems to be linked to the changes in h _ _ _ _ _ _ levels that happen during your menstrual cycle.
*Hint: You can find the answer in one of the web sites listed at the end of this section.

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Your period

Your period doesn’t have to keep  you from doing the things you  like to do. Nobody even needs to
know you’re having it but you!tampons or pads? It’s your choice What you should know about
tampons:
* Tampons are put inside of your vagina to soak up blood before it leaves your body. Instructions
come with tampons to show you how to put them in.
* Some tampons have a plastic or cardboard covering—called the “applicator”—that makes
it easier for you to put the tampon in. Do not leave the applicator inside your vagina.
* All tampons have a string at the end to help you take it out when it needs to be changed (at least every 4 to 8 hours).

* Tampons will not get lost in your vagina or “slip up.”
* You can wear tampons when you swim. Water does not enter your vagina.
* It is VERY important that you use the tampon with the lowest level of absorbency (the amount
it can soak up) for your needs. Don’t use a “super” tampon
if you only need a “regular” tampon.

• Strange vaginal discharge
(fluid) with an unusual scent,
look, or feel
• Feeling of confusion
It is possible to tear your hymen by putting in a tampon, but this is
rare. If it does tear, this does not mean you are no longer a virgin.
You are a virgin until you have sexual intercourse.What you should know about
pads:
* Pads stick to the inside of your underwear and soak up the blood that leaves the vagina.
* Some pads are thin, for days when your period is light. Some are thick, for when you are
bleeding more. You also can use thicker pads at night when you sleep.
Using tampons that are too ab-sorbent or not changing them often enough can put you at risk for toxic shock syndrome (TSS), a rare yet dangerous infection.Tell an adult and call a doctor if you are using tampons and have the following:
• High fever that comes on all of a sudden
• Muscle pains
• Dizziness or fainting
• A rash that looks like sun-burn
• Bloodshot eyes
During the day, it is best to check your pad every couple of hours so that you can change it before it is soaked with blood.
* If you are worried about any smell, changing pads often and keeping up good hygiene will help control this. You do not need to use deodorant pads.
* You probably don’t want to wear pads when you swim. They will soak up water and be bulky.

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Taking care of your reproductive health

Your body The way the female body is designed is really cool if you  think about it. Check out these graphics to learn about the major reproductive organs. These are the parts of the body involved in making a baby. Ovary—Women have two ovaries, which have eggs (ova) and make female hormones. One of the ovaries lets go of an egg about once each month as part of the menstru-al cycle. This is called ovulation. Fallopian tube—When an egg is released, it travels through the  fallopian tube toward the uterus. Fertilization—When a man’s sperm  and a woman’s egg join together.  This usually happens in the fallopian tube.

Uterus—The uterus is a pear-shaped, hollow organ where a
baby grows during pregnancy. The
lining of the uterus is called the
endometrium. This lining is shed
during a woman’s period. Eggs
that are not fertilized are shed
along with the lining of the uterus.
Cervix—The cervix is a slim
entrance between the vagina and the uterus. The muscles of the cer-vaginal openingmons
pubis labia clitoris urinary opening anus Nipple Areola (the dark area around the nipple)
vix are flexible so that it can expand  to let a baby pass through during birth. (Very cool!)
Hymen—The hymen is a thin piece  of tissue that covers the open-ing of the vagina. This tissue can be broken through with the first sexual intercourse. Vagina—The vagina is a muscular
passage that leads down from the cervix to the outside of the body.

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Preventing excess gas

Preventing excess gas

Too much gas typically is caused by the incomplete absorption of certain starches and sugars during digestion. Bacteria
in your intestine then ferment the sugars, forming gas. To
prevent excess gas:

• Limit gassy foods
The worst gas-formers are beans and other legumes, wheat
and wheat bran, cabbage, onions, Brussels sprouts, sauerkraut,
apricots, bananas and prunes. Milk and other dairy products
also can cause gas if you have reduced amounts of lactase,
the enzyme needed to digest lactose, the main sugar in milk.

• Consider taking anti-gas products
Bea no, a food enzyme, helps improve the digestion of
gas-forming foods. Nonprescription medications such as
simethi cone (Gas-X, Mylicon) or antacids that also have
simethicone (such as the anti-gas formulations of Maalox
or Mylanta), may relieve gas.

• Eat fewer fatty foods
Fatty meats, fried foods, cream sauces and gravies tend to
increase gas and bloating. And they can contribute to unwanted
weight gain.

• Limit sugar substitutes
Many healthy people poorly absorb sorbitol and mannitol
contained in some sugar-free foods, candies and gums. The
amount of sorbitol contained in five sticks of sugar-free gum
can cause gas and diarrhea in some people.

• Consider products for lactose intolerance, if needed
If you have trouble digesting milk sugar (lactose), this may
cause gas. Consider buying lactose-reduced or lactose-free
products. Or consider products with the lactose enzyme (such
as Dairy Ease or Lactaid), which can help you digest lactose.

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Staying mentally sharp

Staying mentally sharp

Boost your memory and develop habits that can help counter
age-related memory loss:
 

• Make associations
For example, if you’re introduced to Fred who has red hair,
link his name to his hair color.
 

• Choose what to remember
If you meet several people at once, focus on remembering a
few key names.
 

• Recite, retrieve and review
Recite key information several times to learn it and retrieve
it often. Review information you’ll need, such as paging
through your high-school yearbook before your reunion.
 

 • Break it down
Break down new information into units. For example, to memo-rize a long-distance phone number, break it down into the area
code, three-digit exchange and four remaining numbers.
 

• Pay attention
Forgetfulness may indicate nothing more than having too
much on your mind. Slow down and pay full attention to the
task at hand. Reduce distractions. 
•
Keep track of appointments, tasks and contacts
Use appointment books, calendars, to-do lists, address books
or computer software — whatever works for you.
 

• Develop routines
For example, put frequently used items such as keys in a
designated spot when not using them.
 

• Create rituals and cues for common tasks
For example, make sure your keys are in hand before locking
your car doors. Place packages you need to mail near the
front door so that you won’t forget them.
 

• Consider meditation
Preliminary research indicates that meditation increases blood
flow to the area of the brain that’s associated with memory.

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Choosing a home blood

Choosing a home blood

Pressure unit
You can track your blood pressure by using a home monitor
between checkups. To choose the best monitor for you, ask
your doctor for advice and balance convenience with accuracy:
 

• Know your options
Aneroid models are inexpensive and easy to transport. They
include a stethoscope. Some have extra-large dials for easier
reading, but they aren’t recommended if you have trouble
hearing or have poor dexterity in your hands. Electronic (digi-tal) models are the most popular and can be expensive, but
they’re easy to use. However, if your heart rhythm is usually
irregular, an electronic model may give you an inaccurate
reading. Wrist monitors are difficult to calibrate, and digital
finger units aren’t reliable.
 

• Get a good fit
Most monitors have standard-size inflatable arm cuffs. If your
arm is too large or too small for the cuff, buy the right size.
A poor fit reduces accuracy. The inflatable portion of the cuff
should wrap around 80 percent or more of your upper arm.
 

• Consider your abilities
Is the gauge or digital display large enough to read easily? Do
you hear well through a stethoscope? Can you easily pump
the inflatable cuff?
 

• Test before you buy
Ask your health care professional or medical supply sales-person to show you how to get the most accurate reading.
 

• Learn how to use it properly
After you buy a blood pressure monitor, take it with you to
your doctor’s office. In addition to making sure the device
works properly, your doctor or nurse can help you learn how
to use it.
 

• Check accuracy
Every six to 12 months, have your home monitor checked
against a standardized unit at your doctor’s office, fire
department or public health service.

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Exercising for a healthy heart

Exercising for a healthy heart

If you exercise regularly, you may lower your risk of a heart
attack and stroke. If you’re middle-aged or older and haven’t
been exercising regularly or have a chronic health problem,
work with your doctor to develop an exercise program. To
condition your heart safely:

• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors.
Increase five minutes a session, as tolerated.

• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity
physical activity.

• Include variety
Combine three types of exercise — stretching (flexibility),
endurance (aerobic) and strengthening (weight training) —
and three levels of intensity — warm-up, workout level and
cool-down — in each exercise session.

• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of
the body, such as swimming, bicycling and walking.

• Don’t overdo it
Start slowly and build up gradually, allowing time between
sessions for your body to rest and recover. And forget the saying “No pain, no gain.” A little muscle soreness when you do
something new isn’t unusual, but soreness doesn’t equal pain.
If it hurts, stop doing it.

• Increase your physical activity
Even routine activities such as gardening, climbing stairs
or washing floors can burn calories and help improve your
health, although not at the same level as a structured exercise
program. Just keep moving: Walk or bike to the store instead
of driving, park farther away at the shopping mall, take the
stairs instead of an elevator.

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BRAIN AND HEART

BRAIN AND HEART

Reducing your risk of stroke
and heart attack
One of the best ways to protect yourself against a stroke or
heart attack is by not smoking. Here are other ways:

• Maintain a healthy weight
Being overweight increases your risk of high blood pressure,
high cholesterol levels, cardiovascular disease and diabetes —
risk factors for a stroke and heart attack. So eat a nutritious diet
and aim for 30 to 60 minutes of physical activity on most days.

• Limit fats and cholesterol
Limit meat to a total of 6 ounces daily. Choose fat-free or
low-fat dairy products. Limit saturated fats and avoid trans
fats. Instead of solid fats (butter, margarine, shortening), use
monounsaturated oils (canola, olive and peanut) and polyun-saturated oils (corn, safflower, sesame, sunflower and soy).

• Eat fish that have omega-3s
Eat fish that have omega-3 fatty acids, such as salmon and
trout. (See “Eat foods high in omega-3s,” page 34.)

• Eat plenty of fruits and vegetables
Produce contains nutrients such as potassium, folate and
antioxidants that may protect against stroke and heart attack.
Eat at least three servings of fruits and at least four servings
of vegetables daily.

•Use alcohol moderately, if at all
Too much alcohol can raise blood pressure. Moderate drink-ing is defined as no more than one drink a day for women and
anyone age 65 or older and no more than two drinks a day for
men under 65.

• Reduce sodium (salt)
Limiting sodium in your diet and making other lifestyle
changes can help prevent high blood pressure. If you already
have it, reducing sodium intake further may help lo wer it.

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