Treat and Boost Fertility with Avocados and Olive Oil

For women trying to get pregnant through IVF treatments, a new study finds that eating avocados and olive oil might boost their chances of success.

Dr. Jorge Chavarro and colleagues at the Harvard School of Public Health in the US looked at how intake of different types of fats affected success of IVF treatment in 147 women, mostly in their 30s. 

Findings revealed that diets rich in foods typically eaten as part of the Mediterranean diet, including sunflower oil and nuts and seeds, tripled the chances of success for women having the fertility treatment.

In contrast, women who ate mostly saturated fat, found in dairy products and red meat, produced fewer good eggs for use in fertility treatment. High saturated fat intake has already been linked to lower sperm counts. 

The study was presented on July 3 at the European Society of Human Reproduction and Embryology in Istanbul.

"The best kinds of food to eat are avocados, which have a lot of monounsaturated fat and low levels of other sorts of fat, and olive oil," said Chavarro. He said the study was small and more research is needed before clinical advice can be given to women. "While these results are interesting, this is the first time to our knowledge that dietary fats have been linked to treatment outcome in IVF."

Another new study presented at the same conference found that women who reported drinking five or more cups of coffee a day at the start of IVF treatment reduced their chance of success by 50 percent. The Danish researchers described heavy coffee drinking as being "comparable to the detrimental effect of smoking."

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Tips on How to Be a Beautiful Bride

 Want to be more beautiful on your special day? Follow this simple tips on how to be a beautiful bride on your wedding day:

Bridal beauty tip 1: Exfoliate

It’s often hard to keep up with a skin routine, especially while you’re planning a wedding. To compliment your moisturiser and ensure that your skin stays lovelier for longer, make sure you leave extra time to exfoliate daily. Skin continually produces new cells and, as the new cells appear, the dead ones tend to sit on top making it appear dry and dull. When this happens, there’s not much point in moisturising. Why waste your expensive body butter on dead skin cells? Try buttering up after you’ve buffed the old cells off, and you’ll be silky smooth by your wedding day.

Bridal beauty tip 2: Have sex

Getting down and dirty is the ultimate beauty booster. Just 15 minutes a day spent doing the deed with your husband-to-be leaves your cheeks flushed; your lips lusciously red; and your skin glowing and beautiful – what every bride should look like. Studies have shown that regular romps increase blood flow and bring essential nutrients and oxygen to the skin, which flush out harmful toxins and make us appear younger. Plus, the stress-busting effects of sex with bid farewell to any bridezilla tendencies.

Bridal beauty tip 3: Ditch the alcohol and cigarettes

You may think alcohol and cigarettes calm your wedding jitters, but they don’t do our skin any favours. Smoking allows a staggering 4000 toxic substances into the body during every puff, and too much alcohol causes skin to dry out and eyes to become puffy – not the best look for any bride. Quit smoking, and only drink in moderation to improve your skin’s elasticity and reduce puffy eyes. This is a sure-fire way to make you look beautiful in time for your wedding day.

Bridal beauty tip 4: Rest

The phrase “beauty sleep” is famous for a reason; sleep really does make you beautiful. While you may find yourself up late writing wedding invitations, lack of sleep leaves us looking and feeling a bit worse for wear. During periods of deep sleep our cells renew themselves, and if you have trouble getting your beauty sleep, try and relax. Add a few drops of aromatherapy oils to your bath, try deep-breathing exercises, and avoid caffeinated drinks before you head to bed – the perfect solution for a stressed bride.

Bridal beauty tip 5: Groom your eyebrows

Few things can change your look as quickly and drastically as nicely plucked brows. The right brow shape can really frame your face and compliment your favourite features, whilst bushy brows distract attention away from your best features. There are many different ways of removing your brow hair too: plucking, threading, tweezing and waxing – just find the way that suits you best and you’ll be wedding photo-ready in no time.

Bridal beauty tip 6: Strengthen your hair with protein

Glossy locks are the key feature to any bride, so to care for your tresses ensure you’re getting enough protein in your diet which reinforces the keratin in our hair to make it healthier and stronger. Boost the natural protein in your hair by eating protein-rich foods such as eggs, nuts, seeds, shellfish and meat for stronger, healthier locks. Not only will having stronger hair wow your wedding guests, but it will also make it easier for your hairdresser to achieve the perfect wedding hairstyle.

Bridal beauty tip 7: Enjoy the simple things

It’s a beauty tip that we’ve heard time and time again, but it’s true: we are what we eat, and being healthy on the inside makes us even more beautiful on the outside. This tip is pretty straight-forward; drink plenty of water to flush out harmful toxins in your skin and increase skin’s elasticity; get plenty of exercise to sweat out the toxins; and eat all of your fruit and vegetables for vital nutrients that will make your skin glow – simple, easy ways to boost your bridal beauty.

Bridal beauty tip 8: Wear mineral makeup

Don’t clog your pores up with a thick, heavy foundation that won’t allow your skin to breathe. Instead, opt for kinder ways to cover up imperfections on your wedding day such as mineral makeup or BB creams. Most mineral powders even help to prevent spots whilst BB creams moisturise your skin and even out skin tone without clogging your pores – the perfect bridal beauty solution.

Bridal beauty tip 9: Go for a brisk walk

A brisk walk is an excellent way to boost your circulation and get beautiful glowing skin. Walking improves your sleep, targets your inner bridezilla and helps to counteract wedding nerves. This will all reflect in your complexion as you appear happier and healthier. You might be able to get rosy cheeks from a pot of blusher, but you won’t get the beautifully natural glow of flushed, healthy skin by using a makeup palette.

Bridal beauty tip 10: Protect your skin

It’s important to protect your skin whatever the weather, particularly if yours is sensitive and you’re planning a wedding in the sun. Too much sun exposure can dry the skin out, causing it to look dull and flakey – not to mention the wider health implications of sun damage. Similarly, in colder weather when we rely on central heating, our skin will suffer just as much. To help prevent dry skin, make moisturising a regular part of your routine.

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Health Clues in Your Smile

Good teeth can do more than keep your dental bills low—they can help protect you from a whole host of health problems. The following are 5 good reasons why you should take great care of your chompers. 

Heart Disease and Stroke

A variety of studies have established that inflammation and bacteria in the mouth and gums can find its way into the bloodstream, leading to thickening of the arteries and increasing the risk of a heart attack; while fatty plaques that build up on the inside of the vessels can break off, go to the brain and cause a stroke.

Need further convincing? One recent study published in the British Medical Journal analyzed data from over 11,000 adults and determined that participants who reported brushing their teeth less frequently had a 70% increased risk of heart disease versus those who brushed twice daily. So do your heart a favor and brush up on good dental hygiene.

Diabetes

Doctors have long known that Type 2 diabetics have an increased occurrence of periodontal disease, but it turns out preventing gum infections may stave off diabetes in the first place. A recent study out of Columbia University’s Mailman School of Public Health that followed 9,296 nondiabetic participants over 20 years found that people who had higher levels of periodontal disease had twice the risk of developing type 2 diabetes compared to those with low levels or no gum infections.

Although further research is needed to determine the exact reason, one theory proposes that serious oral infections can lead to low-grade inflammation throughout your body and that inflammation may destroy your ability to process sugar.

Respiratory Infections

Keeping your mouth clean and healthy can also help keep your lungs protected according to a recent study in the Journal of Periodontology. In a pool of 200 participants aged 20 to 60, researchers found that patients suffering from a respiratory illness such as pneumonia, acute bronchitis, an upper respiratory infection, or COPD had poorer periodontal health than those in the control group. The reason for this association likely lies in the bacteria caused by periodontal disease, which forms in the upper throat. From there it can easily be inhaled into the lower respiratory tract and can obstruct breathing or develop into more serious lung-related problems.

Breast Cancer

As science continues to discover a very clear link between oral health and overall health, more and more studies are being conducted that explore different parts of the body. The latest study out of the Karolinska Institute in Stockholm, Sweden suggests that women may be over 11 times more likely to develop breast cancer if they have missing teeth and gum disease. Since this is one of the first studies of its kind, more research needs to be done to back up the results, but so far they seem to be on track with the current findings that poor dental hygiene can directly affect your general health.

Pregnancy Problems

If you’re pregnant or thinking of getting pregnant it’s more important than ever to stay on top of your oral health. Due to hormonal fluctuations and the increased blood flow throughout your body during pregnancy, you are more likely to notice changes in your teeth and gums. According to the American Academy of Periodontists, about fifty percent of pregnant women develop gingivitis, a condition that leaves gums inflamed, bleeding, swollen, or tender. Left unchecked it can lead to periodontal disease, a serious infection that could create problems in the delivery room. While research is still being done, several studies suggest there is a direct relationship between infected bacteria in your mouth and premature deliveries, low-birth rate, and preeclampsia. To be safe, be diligent about brushing, flossing, and visiting your dentist, and make sure to alert her to any pain or problems that pop up over the nine months.

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Beauty Products Containing Excessive Amount of Mercury Found

MANILA, Philippines --- A consumer watchdog is urging the Food and Drug Administration (FDA) to ban supposed harmful skin whitening products sold in the Philippines after it found 13 of them containing excessive amounts of mercury.

Ecowaste Coalition said 13 of the 14 skin whitening products it purchased in stores in Manila and Makati Cities contained excessive levels of mercury from 550 parts per million (ppm) to 60,800 ppm in violation of the 1 ppm allowable limit under the Association of Southeast Asian Nations (ASEAN) Cosmetics Directive. 

It said mercury can damage the kidneys and nervous system, and adversely affect the normal development of the brain in fetuses and young children.

In 2010 and 2011, the FDA banned 50 skin whitening products in the country that were found to contain mercury levels that exceeded the 1 ppm limit.

"We have notified the FDA about the illicit sale of mercury-tainted products that lure consumers with the promise of lighter complexion and removal of facial freckles, scars and spots. These products are dangerous and should not be sold to uninformed consumers," said Aileen Lucero of the EcoWaste Coalition's "Project Protect."

Dr. Bessie Antonio of the East Avenue Medical Center told Ecowaste Coalition that even those not using skin whitening products with mercury can be exposed to the poison.

"A child, for example, can inhale the mercury vapor with the application of the cream by the user or even directly ingest mercury if she touches a person who used the cream and then placed her hands into her mouth," said Antonio, a pediatric toxicologist.

Ecowaste Coalition said the 13 skin whitening products containing excessive mercury were purchased from stores in Binondo, Divisoria, Quiapo, and Sta. Cruz in Manila and Guadalupe in Makati.

The products were screened for mercury using an X-Ray Fluorescence (XRF) spectrometer, Lucero said.

Ecowaste Coalition has sent a letter to FDA Officer-in-Charge Nicolas Lutero III, urging the agency to issue a new advisory to ban products containing mercury beyond 1 ppm.

It also urged the FDA to publish consumer education material to inform the public about the dangers of cosmetics containing mercury.

The coalition also urged victims of mercury exposure from skin whitening products to come out.

FDA Spokesman Ronald de Vera told the Manila Bulletin that the FDA will conduct laboratory tests on the products submitted by Ecowaste Coalition.

He said if the FDA confirmatory tests showed that these products contained mercury beyond the 1 ppm allowable level, the FDA will immediately issue an advisory against these products.

Ecowaste identified the 13 products it tested positive of high levels of mercury between on June 18-19 as:

1. Feique Whitening Anti-Freckle Cream manufactured/distributed by GLDJB (Harbin) Cosmetics Ltd.,China (purchased for P60 from stall IA 43-45, 168 Mall, Divisoria, Manila), 16,000 ppm of mercury;

2. Feique Golden Aloe Whitening Anti-Scar, Anti Freckle Set manufactured/distributed by GLDJB (Harbin)Cosmetics Ltd., China (purchased for P60 from stall IA 43-45, 168 Mall, Divisoria, Manila), 25,000 ppm of mercury;

3. Feique Green Tea Vital Whitening Freckle-Removing Cream manufactured/distributed by GLDJB (Harbin) Cosmetics Ltd., China (purchased for P150 from stall IA 43-45, 168 Mall, Divisoria, Manila), 15,800 ppm of mercury;

4. Bai Li Tou Hong manufactured/distributed by (not indicated in English) (purchased for P150 from stall IA 43-45, 168 Mall,Divisoria, Manila), 46,700 ppm of mercury;

5. Maidaifu Herbal Moisturizing and Whitening Cream manufactured/distributed by (not indicated in English) (purchased forP180 from Stall IA-45, 168 Mall, Divisoria, Manila), 60,800 ppm of mercury;

6. Green Cucumber and Ginseng 6 Days Specific Eliminating Freckle Whitening Set manufactured/distributed by Yudantang International, Taiwan (purchased for P120 from stall IR-24, 168Mall, Divisoria), 9,414 ppm of mercury;

7. Loreial Paris Anti-Freckle Cream Suit manufactured/distributed by (not indicated on the label) (purchased for P120 from stall IB 2-4 999 Shopping Mall,Divisoria, Manila), 1,371 ppm of mercury;

8. Aichun Beauty Strongly Whitening Freckle Series (3 in one) manufactured/distributed by France Sasa (HK) International Group Ltd. / Livepro Beauty Cosmetics Co. Ltd., China (purchased for P98 from G2 Beauty Products, Villalobos St., Quiapo, Manila), 550 ppm of mercury;

9. "Special Cream" (double, label in Chinese) manufactured/distributed by (not indicated in English) (purchased for P80 from stall G-162 Good Earth Mall, Bustos St., Sta. Cruz, Manila), 1,565 ppm of mercury;

10. "Special Cream" (single, label in Chinese) manufactured/distributed by (not indicated in English) (purchased for P80 from Famous Chinese Drug Store, Recto Ave. near Rizal Ave., Sta. Cruz, Manila), 1,378 ppm of mercury;

11. Yudantang Ginseng and Ganoderma Lucidum 6 Days Specific Eliminating Freckle Whitening Sun Block Cream manufactured/distributed by Yudantang International, Taiwan (purchased for P140 from Rose and Fujikura General Merchandise, Uni-Mec Supermarket, Guadalupe, Makati City), 31,300 ppm of mercury;

12. Aichun Beauty Green Tea Whitening Speckle Removing Series (3 in one) manufactured/distributed by France Sasa (HK) International Group Ltd./Livepro Beauty Cosmetic Co. Ltd., China (purchased for P90 from G2 Beauty Products, Carriedo St., Quiapo, Manila), 1,250 ppm of mercury; and

13. Aichun Beauty Pawpaw Whitening and Freckle Remover Series (3 in one) manufactured/distributed by France Sasa (HK) International Group Ltd./Livepro Beauty Cosmetic Co. Ltd., China (purchased for P90 from G2 Beauty Products, Carriedo St., Quiapo, Manila), 867 ppm of mercury.

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Fitness Plan for Brides-To-Be

There is a lot of pressure on brides to look their best on their wedding day.

But don’t be tempted by crash diets and faddy exercises – stick to this healthy fitness plan from AJ Perera, exercise guru at Fitness First, to be fit and healthy for your big day – and happily ever after!

Monday

Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes for a cool down.

Lifestyle Tip: Swap your processed foods and starchy carbohydrates for lean meat and fish.

Tuesday

Workout:

Body weight circuit:

• Squat x 20 reps (Bend through your knees until your hip joint is lower than your knee joint, then slowly rise up again.)
• Alternating lunges x 20 (Step forward on one leg and bend both knees to 90 degrees. Repeat 10 on each leg)
• Press up on knees x 20 (Check your alignment. Shoulders should be over your wrists and your body in one straight line. If you’re feeling strong – go onto your toes)
• Wide squat x 20 (As before but with your feet wider apart)
• Plank x 30 seconds (Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle)

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume. These will do wonders to your waistline.

Wednesday

Workout Tip: Rest day (still try to walk and be active – take the stairs)

Lifestyle Tip: Sleep is also critical in dropping body fat and recovering from workouts. Aim to sleep for eight hours at least 4-5 nights a week, preferably between 10pm-6am.

Thursday

Workout Tip: Hopefully the sun is shining so head outside for another run or jog trying interval training. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle Tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst drink black tea and coffee before midday.

Friday

Workout Tip:

Weighted circuit (fill a backpack with tins or weights for that little bit extra):

• Squat holding a weighted backpack x 20 reps
• Alternating lunges holding a weighted backpack x 20 (10 each leg) – for a bit extra, why not add a jump in between lunges?
• Press up on knees x 20 (or go onto your toes if you’re feeling strong!)
• Sit ups x 20 reps
• Wide squat holding a weighted backpack x 20
• Plank x 30 seconds

Repeat this routine as many times as possible in 20 minutes.

Lifestyle Tip: Try and avoid alcohol as this is full to the brim with hidden calories. Make sure you also avoid high-calorific soft drinks too.

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World's Highly Paid Models (According to Forbes)

Gisele Bündchen has been named the highest paid model in the world 2012. The Victoria's Secret star has topped a list compiled by Forbes.com, which takes in estimated earnings for the 12 months after May 1 2011. 

It is the second year running the Brazilian star has come in at number one, making $45 million this time around. "As the world's most powerful supermodel, she racks up modelling gigs, spokesperson deals, and independent licensing ventures at every turn," the site reports. Victoria's Secret models dominated the top ten list, with Miranda Kerr, Candice Swanepoel and Alessandra Ambrosio also appearing. Ed Razek of the lingerie provider's parent company Limited Brands discussed why the women who work for the firm are so special.

Gisele has deals with companies such as Pantene, Espirit and Versace, models for many big name brands and is currently looking for the next big model in her native country. 

British star Kate Moss came second with $9.2 million, down over $4 million from her previous annual earnings. She has deals with Mango and Longchamp which helped her rake in the cash. "In the entire history of the Victoria's Secret Fashion Show, 140 separate women have walked that runway," he told Forbes.com. "There are seven billion people on the planet. That makes each of them not one in a million, not one in five million, not one in ten million. That literally makes them one in 50 million humans."

Heidi Klum could have clinched the second spot as she earned around $20 million but as she is no longer a Victoria's Secret Angel and is now known for appearing on TV show Project Runway, the publication considerers her a mogul rather than a model. Rounding out the top five are Natalia Vodianova with $8.6 million and Adriana Lima with $7.3 million.

Forbes.com list of highest paid supermodels: 1. Gisele Bündchen - $45 million

Forbes.com list of highest paid supermodels: 2. Kate Moss - $9.2 million

Forbes.com list of highest paid supermodels: 3. Natalia Vodianova - $8.6 million

Forbes.com list of highest paid supermodels: 4. Adriana Lima - $7.3 million

Forbes.com list of highest paid supermodels: 5. Doutzen Kroes - $6.9 million

Forbes.com list of highest paid supermodels: 6. Alessandra Ambrosio - $6.6 million

Forbes.com list of highest paid supermodels: 7. Miranda Kerr - $4 million

Forbes.com list of highest paid supermodels: 8. Lara Stone - $3.8 million

Forbes.com list of highest paid supermodels: 9. Carolyn Murphy - $3.5 million

Forbes.com list of highest paid supermodels: 10. Candice Swanepoel - $3.1 million

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Hair Care for Post Treated Hair

If the only thing keeping you from trying the latest trends in hair color or chemical styling is fear of irreparable damage to your locks, worry not. Hair care brands know how fun it is to play with your tresses (it is after all your crowning glory), and they've made sure to pack plenty of protective and restorative properties in their products.

Here's a cheat sheet on what to do to keep hair healthy and shielded from potential damage from salon chemical treatments:

The treatment: Chemical hair straightening

What it is: "A chemical applied to hair 'loosens a spring' from the hair shaft causing it to stretch and straighten," explains Center for Aesthetic Studies hairstyling instructor Tony Dusich. These chemicals combined with a heated hair straightener alter your natural hair texture to make it straighter.

Damage risk: "Because of the stretching effect, chemically straightened hair is prone to breakage and split ends," says Dusich.

Damage control: To maintain strong locks, Dusich recommends a deep conditioning treatment with keratin. "Make sure to concentrate on the mid-length and ends, because those are the more damaged parts of your hair," he adds. Leave on for at least 15 minutes and do deep-conditioning treatments at least once a week to fortify hair. "Make sure to end each shower with cold water, which helps seal hair cuticles," Dusich recommends.

The treatment: Digital perm

What it is: Popularly known as a "digital perm," a hot perm differentiates itself from a typical cold perm via the use of a chemical to set curls combined with hot rods. Digital perms result in looser curls and require less styling product. It also adheres better to coarser hair textures.

Damage risk: Because perms add more curl and kink to the hair, be on the lookout for frizziness, dullness and breakage.

Damage control: To keep curls shiny, glossy and manageable, make sure to look for a shampoo and conditioner tandem with dimethicone or silicone derivatives. These help coat and seal your hair's cuticle, which keeps hair smooth and soft. (What's a hair cuticle? Run your fingers through a strand of your hair, that coating is the cuticle. A healthy hair cuticle should be smooth to the touch.).  Since hair was also subjected to chemicals to alter texture, a deep conditioning hair mask once a week is a must to keep hair strong.  Curly hair can get heavy due to product buildup so make sure to use a clarifying shampoo once a week to flush out any residue, which could result in lackluster tresses.

The treatment: Hair color

What it is: A mixture of ammonia and peroxide are applied to hair, together with color to alter hair's natural pigment--making it lighter or darker or adding complementary highlights or lowlights.

Damage risk: "Colored hair is prone to dullness, looking 'over-processed' and rougher," says Dusich.

Damage control: Chris McMillan, a Hollywood fixture in hairstyling (he's known for doing Jennifer Aniston's hair) shares an at-home treatment guaranteed to help soften "hay-fried hair".  He writes for Allure his recipe: Combine two tablespoons each of a rinse-out conditioner, leave-in, deep conditioner and hair mask in a bowl.  Using a wide-tooth comb (to avoid hair breakage), comb mixture through clean, damp hair (concentrate a dollop on ends, which tend to be more parched and damaged), and wrap head with a hot towel.  Doing this once a week makes hair much softer.

The treatment: Hair bleaching

What it is: Latest hair color trends seen on the runway and on the streets involve going various shades of blonde--platinum to strawberry--and doing an ombre (a two-toned gradation of color) ranging from subtle light brown on brown to wilder hues like brown with hot pink tips.  Natural brunettes have a harder time going blonde or pink because hair has to be stripped of dark pigment first before lighter color can adhere to locks.

Damage risk: "High amounts of peroxide are required to bleach hair, which can really cause distress to hair.  The lack of pigment can make hair look parched, thin and stringy," says Dusich.

Damage control: Fashion blogger, photographer and model Tricia Gosingtian is no stranger to bleaching her locks to maintain her blonde mane.  "I bleach every two months and have it dyed/toned every three months," she confirms.   She likes to keep her hair healthy-looking and lush by using a sulfate-free shampoo and conditioner meant for colored hair.  "It's important to look for color-treated specific hair products to keep your color intact," says Dusich.  Tricia also makes sure to coat her hair with a heat-protective product before using heating tools.  "I also make it a point to apply an intensive conditioning treatment at least once a month," she adds.

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Tips on How to Have Clear Skin

1. Ditch the chemicals 

It can be tempting to reach for chemical peels and ingredients such as salicylic acid to help clear up problem skin. However, many chemical-based skin products not only contain potentially harmful ingredients, they can also excessively dry out skin and exacerbate skin problems. For a gentler approach to fighting acne, opt for natural spot-fighting ingredients such as tea tree oil or manuka honey.  Manuka honey not only has antimicrobial and antiseptic properties to fight spots, it also has the benefit of being able to reduce the scarring and marks left by spots.

2. Use spot-fighting makeup

We all know what it’s like to have a bad skin day when you just want to hide away under layers of makeup. However, while makeup can temporarily disguise the look of spots, it can also make the problem much worse. For confidence-boosting coverage that won’t cause flare-ups, make sure you opt for non-comedogenic makeup that won’t clog pores. To further increase the spot-fighting powers of your cosmetics, try using mineral makeup containing zinc oxide, which will fight against acne-causing bacteria.

3. Sip spearmint tea

Acne is generally caused by hormones called androgens, which can over-stimulate the sebaceous glands leading to oily skin, blocked pores and spots. To counteract these effects, oral contraceptives are often prescribed to women suffering from acne. However, while beneficial for clearing spots, these contraceptive pills can have inconvenient and even dangerous side effects. Luckily, research suggests that spearmint tea has similar anti-androgen properties, which could help reduce acne and hormone imbalances in women.

4. Reduce your skin’s contact to bacteria

You may be surprised at how often your skin comes into contact with dirt and germs that can lead to acne. During the time you are asleep, your pillow comes into contact with makeup, skin oils and saliva, making it a breeding ground for bacteria that can worsen acne. Likewise, unwashed makeup brushes can spread bacteria to your skin. To minimise your skin’s contact to bacteria, make sure you wash makeup brushes every two weeks and change your pillowcase regularly. Also, avoid touching your face as much as possible and clean your phone with antibacterial wipes before making calls.

5. Cleanse your skin properly

If you suffer from oily or acne-prone skin it can be tempting to over-cleanse your skin to dry out oils and kill bacteria. However, cleansing your skin too frequently or using harsh cleansers can dry out your skin, causing flakiness which can clog pores. It can also cause your skin to produce more oils to compensate. Instead, wash your skin twice a day with a gentle, PH-neutral cleanser so as not to destroy the acid mantle of the skin, which protects against moisture loss and bacteria. Remove the cleanser with a muslin cloth to lightly exfoliate the skin.

6. Change your diet

Eating a balanced diet with plenty of nutrients and antioxidants is one of the key factors behind beautiful looking skin. However, there are also certain foods you can cut back on or eat more of in order to help get rid of spots. Research suggests that dairy is a major precursor of acne for many people due to the hormones it contains. Plastic water bottles and food packaging can also leach out chemicals which can lead to hormone imbalance. Swap packaged foods for fresh, skin-friendly produce including lots of fruit and vegetables and foods rich in omega-3 fatty acids.

7. Find ways to deal with stress

Research findings published in the journal Archives of Dermatology suggest that high stress levels can significantly worsen acne. It is thought that this may be due to the fact that stress stimulates the production of hormones which stimulate oil production in the skin’s sebaceous glands. Stress is also thought to instigate the release of chemicals which can lead to inflammation. To help keep your skin clear and spot-free, try to find healthy ways to deal with stress such as exercise, meditation or pampering. Try to talk through problems with someone else as well to help relieve any worries.

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Sleeping Benefits You Need To Know

We all hear about the benefits of a good night's sleep-better memory, attention, concentration and a reduced risk of heart attack and stroke. Sleep improves our mood; it makes us feel like we can do more in the day and gives us a better outlook on life. 

In addition to helping us live productive lives, sleep is key to feeling and looking youthful.

1. You look more attractive to others.

In a 2010 study published in the British Medical Journal, a group of Swedish investigators looked at whether sleep-deprived people were perceived as less healthy, less attractive and more tired than after a normal night's sleep. Twenty-three healthy adults were photographed after a normal night's sleep (about eight hours) and again after a night of sleep deprivation (31 hours of wakefulness!). The photos were presented to 65 untrained observers who rated them. Results indicated that sleep-deprived people appear less healthy, less attractive and more tired when compared to photographs taken after a full night's sleep.

The authors proposed that humans may be sensitive to sleep-related facial cues, and that these cues may affect your social life in big ways. For example, if someone is well-qualified for a job but hadn't slept well for a few nights, employers might perceive the candidate as being less healthy and more tired-putting the candidate at risk of not getting hired.

What exactly is going on during those precious sleep-filled hours at night that's keeping us looking and feeling young? A lot.

2. You stay fitter.

Sleep helps you manage your weight. Consistently getting less sleep than you actually need per night leads to slow and steady weight gain. This weight gain can impact how others view you (unhealthy, tired) and how you may view yourself (tired, unmotivated). If you sleep more, you'll find it easier to lose weight and will even have more energy to exercise. It is also commonly accepted now that exercise helps us feel younger both physically and mentally.

3. Your skin glows.

Skin grows a lot in our sleep. We develop nearly 30 times more skin while asleep than when awake. Notice those dark circles and bags under your eyes after a poor night's sleep? The skin of a healthy sleeper is more elastic, supple and taut. The more you get a full night's sleep, the more you'll have that youthful glow.

4. You're quicker to move, and learn.

Our mind and bodies learn new things while we sleep. Studying the night before a big test and then getting a full night's sleep can solidify the material in your brain. Pulling an all-nighter without sleep can actually make it more difficult to learn new material. But more than just brain cells learn and grow throughout the night! Our muscles, ligaments and tissues all learn new routines to help us physically maneuver throughout the world-whether it is to help with balance, new dance moves or picking up a new sport.

5. You boost your "youth" hormones.

Finally, human growth hormone (HGH) has its highest production during slow-wave sleep. HGH is a key player in keeping us looking young even after we've finished growing. HGH is produced by the pituitary gland and is in high levels during childhood and adolescence. After we've grown, HGH levels drop off and stay at low, steady levels during adulthood. Deficiencies in HGH can lead to reduced muscle mass, slower metabolism, more belly fat and sagging skin. Sleep more, and you'll likely increase your HGH levels.

Even getting one or two fewer hours of sleep per night on a consistent basis can have long-term damaging effects for our bodies and mind. Regularly placing sleep at the bottom of your "to-do" list can make it harder for you to look and feel your best. If you don't make sleep a priority, then you're not making yourself a priority. And if you don't take care of yourself, you'll have more trouble taking care of everyone else around you and crossing off all the other "to-dos" on your list.

Make sleep a priority and you'll look and feel a whole lot younger.

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Foods for Flatter Abs

It's summer--and that means your summer vacation is probably just around the corner. If you're looking to slim down before you slip into that bathing suit (and who isn't?!), you're in luck. Cutting calories and exercising are, of course, must-dos--and you can try this 7-day weight-loss meal plan to lose up to 2 pounds this week. But new research shows that some foods may have waist-shrinking properties. 

Here are five tummy-tamers to add to your diet.

Canola Oil. Already dubbed a heart-healthy cooking oil, canola now touts another boon: when Brazilian researchers fed rats a diet containing either canola or soybean oil for two months, the soybean-oil eaters gained nearly 20 percent more fat in and around the organs of the belly (also known as visceral fat) than those that chowed on the canola-oil-enriched diet. While researchers can't say exactly how much canola oil people would need to include in their diet to achieve this effect, they believe that canola oil's high omega-3 content lowers insulin levels, ultimately discouraging fat storage in the abdomen.

Beans. Swapping animal proteins in your diet for vegetarian proteins like beans may do more than help your heart (and the planet): a 2011 Diabetic Medicine study found that a six-month-long calorie-controlled vegetarian diet was more effective at blasting belly fat and stimulating weight loss in diabetic volunteers than a calorically equivalent nonvegetarian diet. The vegetarian diet burned more deep (visceral) abdominal fat, as well as that extra layer just under the skin (subcutaneous fat), explains lead researcher Hana Kahleová, M.D., of the Institute for Clinical and Experimental Medicine in Prague.

Low-Fat Milk. Milk (and other low-fat dairy products) will help you build strong bones, but if you want to whittle your waistline and gain calorie-burning lean muscle you may need to up the ante. In a 2011 Journal of Nutrition study, dieters who ate 30 percent of calories from protein, including six to seven daily servings of dairy, chiseled off more belly and total fat--and gained more lean muscle--than women who trimmed the same number of calories but ate less protein and dairy. Researchers think the whey protein in dairy, which boasts the amino acid leucine, is particularly important in stimulating the formation of new muscle proteins.

Whole Grains. When researchers from Pennsylvania State University placed volunteers on a three-month weight-loss program and instructed one group to eat only whole grains for their grain servings and the other group to choose only refined grains (and avoid whole grains entirely), the whole-grain eaters melted significantly more abdominal fat. While the fiber in whole grains may deserve some of the credit, researchers note that whole grains are rich in magnesium, a mineral instrumental in regulating fat metabolism.

Red Peppers. In a recent Journal of Nutrition study, Dutch researchers asked 374 men about the foods they ate most frequently. They found that those whose diets contained the most beta carotene and lycopene (phytochemicals that make carrots orange and give red peppers and tomatoes their brilliant hue) had the smallest waists and the least abdominal fat. Because beta carotene and lycopene are potent antioxidants, researchers think they may mop up the harmful compounds that promote fat storage. Peppers are also packed with vitamin C, a nutrient needed for fat burning.

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