Can I Prevent Acne?

What Causes Acne?

Contrary to what you may have heard, acne is not caused by dirty skin, eating chocolate, or drinking lots of soda. Acne is caused by overactive oil glands in the skin and an accumulation of oil, dead skin cells, and bacteria, which leads to inflammation in pores.

Oil glands become stimulated when hormones become active during puberty, which is why people are likely to get acne in their teens. Because the tendency to develop acne is partly genetic, if other people in your family had (or have) acne, you may be more likely to develop it too.

Although there is no surefire way to prevent acne, try these tips to help reduce the number and severity of your breakouts:

• Washing your skin is essential (it helps remove excess surface oils and dead skin cells that can clog your pores), but washing too much can actually cause damage by overdrying your skin or irritating existing acne.

• Remember to wash after exercising because sweat can clog your pores and make your acne worse. If you work around greasy food or oil or if you've been sweating from heat or because you've been working hard, wash your face and other acne-prone areas as soon as possible.
• If you use skin products, such as lotions or makeup, look for ones that are noncomedogenic or nonacnegenic, which means that they don't clog pores.
• If you can't live without your hair spray or styling gel, be sure to keep them away from your face as much as possible. Many hair products contain oils that can make acne worse.
• If you get acne on areas such as your chest or back, avoid wearing tight clothes, which can rub and cause irritation.

Treatments

For some people, over-the-counter (OTC) products work to help clear up acne. It may take some time to find one that works best for you ― some may not do the trick and others may cause irritation. OTC acne products come in different strengths. The most popular OTC acne-fighting ingredient is benzoyl peroxide. Another ingredient, salicylic acid, can help to dry up pimples.

If you find OTC products aren't working for you, it's best to seek a doctor's advice. A doctor can prescribe special gels or creams, pills, or a combination of both. It may feel a bit awkward or embarrassing to talk about your acne with someone, but your doctor is trained to help get your skin looking its best.

What about pimples you already have? It's tempting, but popping or squeezing a pimple usually won't get rid of the problem. Squeezing can actually push infected material and pus further into the skin, which can lead to more swelling and redness (not what you want before a big date!), and even scarring, which can be permanent.

If you're taking a prescription acne medication, finish your entire prescription even if your skin clears up, unless your dermatologist says you can stop. If you stop too early, there's a chance your skin could break out all over again.

Eating nutritious foods can help keep you healthy, of course, and your skin will benefit from getting enough vitamins and minerals. But the bottom line is that you don't need to be obsessive about what you eat or how often you wash your face to control acne. If you don't find an OTC product that works for you, talk to your doctor or a dermatologist for some advice on living through the acne years.

Can Acne Scars Be Removed?

Different Types of Acne

Scars from acne can seem like double punishment ― first you had to deal with the pimples, now you have marks as a reminder.

It helps to understand the different kinds of acne so you can figure out what to do about different types of scarring: Acne lesions or pimples happen when the hair follicles (or "pores") on the skin become plugged with oil and dead skin cells. A plugged follicle is the perfect place for bacteria to grow and create the red bumps and pus-filled red bumps known as pimples.

Acne comes in different forms:

• mild acne, which refers to the whiteheads or blackheads that most of us get at various times
• moderately severe acne, which includes red inflamed pimples called papules and red pimples with white centers called pustules
• severe acne, which causes nodules ― painful, pus-filled cysts or lumps ― to appear under the skin

Most serious scarring is caused by the more severe forms of acne, with nodules more likely to leave permanent scars than other types of acne.

The best approach is to get treatment for acne soon after it appears to prevent further severe acne and more scarring. If you have nodules, see your doctor or dermatologist for treatment.

Treating Acne Scars

Most of the time, those reddish or brownish acne marks that are left behind after a pimple eventually fade with no need for treatment.  Picking or squeezing acne can increase the risk for scarring, though.

Depending on how severe the scars are, a doctor or dermatologist may suggest a chemical peel or microdermabrasion to help improve the appearance of scarred areas. These milder treatments can be done right in the office.

If you have serious scarring from previous bouts with acne, there are some things you can do. One form of treatment is laser resurfacing, which can be done in the doctor's or dermatologist's office. The laser removes the damaged top layer of skin and tightens the middle layer, leaving skin smoother. This can take anywhere from a few minutes to an hour. The doctor will try to lessen any pain by first numbing the skin with local anesthesia. It usually takes between 3 and 10 days for the skin to heal completely.

Another method for treating acne scarring is dermabrasion, which uses a rotating wire brush or spinning diamond instrument to wear down the surface of the skin. As the skin heals, a new, smoother layer replaces the abraded skin. It may take a bit longer for skin to heal using dermabrasion ― usually between 10 days and 3 weeks.

The newest form of treatment for acne scarring is called fractional laser therapy. This type of treatment works at a deeper level than laser resurfacing or dermabrasion, Because fractional laser therapy doesn't wound the top layer of tissue, healing time is shorter. Fractional laser therapy is quite costly, and it's not usually covered by insurance.

Sometimes doctors inject material under the scar to raise it to the level of normal skin. Finally, in some cases, a doctor may recommend surgery to remove deeply indented scars.

A person's acne will need to be under control before having any of these treatments.

One thing you shouldn't do to deal with acne scars is load up your face with masks or fancy lotions ― these won't help and may irritate your skin further, making the scars red and even more noticeable.

If you have a red or brownish mark on your face that you got from a bad zit, it should eventually fade, just like the scars on your knees from falling off your bike as a kid. However, it may take 12 months or longer ― so your best bet is to avoid these kinds of marks by not squeezing or popping your zits, no matter how tempting it may seem.

Bruises

Man, does that hurt! You took that hill too quickly on your bike, lost your balance on your blades, or someone on the other soccer team missed the ball completely and kicked you right in the shin. The pain is bad enough, but the bruise left behind is pretty ugly. It's nothing new; you've had a bruise or two before. But what exactly is a bruise?

What Is a Bruise?

A bruise, also called a contusion (pronounced: kun-too-zhen) or an ecchymosis (pronounced: eh-ky-moe-sis), happens when a part of the body is struck and the muscle fibers and connective tissue underneath are crushed but the skin doesn't break. When this occurs, blood from the ruptured capillaries (small blood vessels) near the skin's surface escapes by leaking out under the skin. With no place to go, the blood gets trapped, forming a red or purplish mark that's tender when you touch it ― a bruise.

Bruises can happen for many reasons, but most are the result of bumping and banging into things ― or having things bump and bang into you. Fortunately, as anyone who's ever sported a shiner knows, the mark isn't permanent.

How Long Do Bruises Last?

You know how a bruise changes color over time? That's your body fixing the bruise by breaking down and reabsorbing the blood, which causes the bruise to go through many colors of the rainbow before it eventually disappears. You can pretty much guess the age of a bruise just by looking at its color:

• When you first get a bruise, it's kind of reddish as the blood appears under the skin.
• Within 1 or 2 days, the hemoglobin (an iron-containing substance that carries oxygen) in the blood changes and your bruise turns bluish-purple or even blackish.
• After 5 to 10 days, the bruise turns greenish or yellowish.
• Then, after 10 or 14 days, it turns yellowish-brown or light brown.

Finally, after about 2 weeks, your bruise fades away.

Who Gets Bruises?

Anyone can get a bruise. Some people bruise easily, whereas others don't. Why? Bruising depends on several things, such as:

• how tough the skin tissue is
• whether someone has certain diseases or conditions
• whether a person's taking certain medications

Also, blood vessels tend to become fragile as people get older, which is why elderly people tend to bruise more easily.

What Can I Do to Help Myself Feel Better?

It's hard to prevent bruises, but you can help speed the healing process. When you get a bruise, you can use stuff you find right in your freezer to help the bruise go away faster. Applying cold when you first get a bruise helps reduce its size by slowing down the blood that's flowing to the area, which decreases the amount of blood that ends up leaking into the tissues. It also keeps the inflammation and swelling down. All you have to do is apply cold to the bruise for half an hour to an hour at a time for a day or two after the bruise appears.

You don't need to buy a special cold pack, although they're great to keep on hand in the freezer. Just get some ice, put it in a plastic bag, and wrap the bag in a cloth or a towel and place it on the bruise (it isn't such a good idea to apply the ice directly to the skin).

Another trick is to use a bag of frozen vegetables. It doesn't matter what kind ― carrots, peas, lima beans, whatever ― as long as they're frozen. A bag of frozen vegetables is easy to apply to the bruise because it can form to the shape of the injured area. Also, like a cold pack, it can be used and refrozen again and again (just pick your least-favorite vegetables as it's not a good idea to keep thawing and freezing veggies that you plan to eat!).

Another way to help heal your bruise is to elevate the bruised area above the level of your heart. In other words, if the bruise is on your shin, lie down on a couch or bed and prop up your leg. This will slow the flow of the red blood cells to the bruise because more of the blood in your leg will flow back toward the rest of your body instead of leaking out into the tissues of your leg. If you keep standing, more blood will flow to your bruised shin and the bruise will grow faster.

When to See a Doctor

Minor bruises are easily treated, but it's probably best to talk to a doctor if:

• A bruise doesn't go away after 2 weeks.
• You bruise often and you haven't been bumping into things.
• Bruises seem to develop for no known reasons.
• A bruise is getting more painful.
• Your bruise is swelling.
• You can't move a joint.
• The bruise is near your eye.

Can Bruises Be Prevented?

Bruises are kind of hard to avoid completely, but if you're playing sports, riding your bike, inline skating, or doing anything where you might bump, bang, crash, or smash into something ― or something might bump, bang, crash, or smash into you ― it's smart to wear protective gear like pads, shin guards, and helmets. Taking just a few extra seconds to put on that gear might save you from a couple of weeks of aches and pains (not to mention save your life if the accident's really serious)!

Body Piercing

What Is a Body Piercing and What Can You Expect?

A body piercing is exactly that ― a piercing or puncture made in your body by a needle. After that, a piece of jewelry is inserted into the puncture. The most popular pierced body parts seem to be the ears, the nostrils, and the belly button.

If the person performing the piercing provides a safe, clean, and professional environment, this is what you should expect from getting a body part pierced:

• The area you've chosen to be pierced (except for the tongue) is cleaned with a germicidal soap (a soap that kills disease-causing bacteria and microorganisms).
• Your skin is then punctured with a very sharp, clean needle.
• The piece of jewelry, which has already been sterilized, is attached to the area.
• The person performing the piercing disposes of the needle in a special container so that there is no risk of the needle or blood touching someone else.
• The pierced area is cleaned.
• The person performing the piercing checks and adjusts the jewelry.
• The person performing the piercing gives you instructions on how to make sure your new piercing heals correctly and what to do if there is a problem.

Before You Pierce That Part

If you're thinking about getting pierced, do your research first. If you're under 18, some places won't allow you to get a piercing without a parent's consent. It's a good idea to find out what risks are involved and how best to protect yourself from infections and other complications.

Certain sites on the body can cause more problems than others ― infection is a common complication of mouth and nose piercings because of the millions of bacteria that live in those areas. Tongue piercings can damage teeth over time. And tongue, cheek, and lip piercings can cause gum problems.

Studies have shown that people with certain types of heart disease might have a higher risk of developing a heart infection after body piercing. If you have a medical problem such as allergies, diabetes, skin disorders, a condition that affects your immune system, or infections ― or if you are pregnant ― ask your doctor if there are any special concerns you should have or precautions you should take beforehand. Also, it's not a good idea to get a body piercing if you're prone to getting keloids (an overgrowth of scar tissue in the area of the wound).

If you decide to get a body piercing:

• Make sure you're up to date with your immunizations (especially hepatitis B and tetanus).
• Plan where you will get medical care if your piercing becomes infected (signs of infection include excessive redness/tenderness around the piercing site, prolonged bleeding, pus, and change in your skin color around the piercing area).

Also, if you plan to get a tongue or mouth piercing, make sure your teeth and gums are healthy.

Making Sure the Piercing Shop Is Safe and Sanitary

Body piercing is regulated in some states but not others. Although most piercing shops try to provide a clean and healthy environment, some might not take proper precautions against infections or other health hazards.

If you decide to get a body piercing, do a little investigative work about a shop's procedures and find out whether it provides a clean and safe environment for its customers. Every shop should have an autoclave (a sterilizing machine) and should keep instruments in sealed packets until they are used. Ask questions and make sure:

• the shop is clean
• the person doing the piercing washes his or her hands with a germicidal soap
• the person doing the piercing wears fresh disposable gloves (like those worn at a doctor's office)
• the person doing the piercing uses sterilized instruments or instruments that are thrown away after use
• the person doing the piercing does not use a piercing gun (they're not sterile)
• the needle being used is new and is being used for the first time
• the needle is disposed of in a special sealed container after the piercing
• there are procedures for the proper handling and disposal of waste (like needles or gauze with blood on them)

It's also a good idea to ask about the types of jewelry the shop offers because some people have allergic reactions to certain types of metals. Before you get a piercing, make sure you know if you're allergic to any metals. Only nontoxic metals should be used for body piercings, such as:

• surgical steel
• solid 14-karat or 18-karat gold
• niobium
• titanium
• platinum

If you think the shop isn't clean enough, if all your questions aren't answered, or if you feel in any way uncomfortable, go somewhere else to get your piercing.

Some Health Risks

If all goes well, you should be fine after a body piercing except for some temporary symptoms, including some pain, swelling at the pierced area, and in the case of a tongue piercing, increased saliva. But be aware that several things, including the following, can go wrong in some cases:

• chronic infection
• uncontrollable or prolonged bleeding
• scarring
• hepatitis B and C
• tetanus
• skin allergies to the jewelry that's used
• abscesses or boils (collections of pus that can form under your skin at the site of the piercing)
• inflammation or nerve damage

Depending on the body part, healing times can take anywhere from a few weeks to more than a year. If you do get a piercing, make sure you take good care of it afterward ― don't pick or tug at it, keep the area clean with soap (not alcohol), and don't touch it without washing your hands first. Never use hydrogen peroxide because it can break down newly formed tissue. If you have a mouth piercing, use an alcohol-free, antibacterial mouthwash after eating.

If you're thinking of donating blood, be aware that some organizations won't accept blood donations from anyone who has had a body piercing or tattoo within the last year because both procedures can transmit blood-borne diseases you may not realize were passed on to you at the time of the piercing.

If your piercing doesn't heal correctly or you feel something might be wrong, it's important to get medical attention. Most important, don't pierce yourself or have a friend do it ― make sure it's done by a professional in a safe and clean environment.

All About Eczema

Rick was exhausted. Increased stress at school, home, and work had made him extremely tired. It also made his skin act up. Not again, he thought ― not another eczema flare-up!

Eczema is a common skin problem. If you have eczema or think you might have it, here's how to deal with it.

Some Skin Facts

Your skin, which protects your organs, muscles, and bones and regulates your body temperature, can run into plenty of trouble. Acne occurs when your pores become clogged. But zits aren't the only skin problem you may encounter. Have you ever tried a new type of soap and developed an itchy rash? That reaction may just be eczema in action.

What Is Eczema?

Eczema (pronounced: ek-zeh-ma) is a group of skin conditions that cause skin to become red, irritated, itchy, and sometimes develop small, fluid-filled bumps that become moist and ooze.

There are many forms of eczema, but atopic (pronounced: ay-tah-pik) eczema is one of the most common and severe. Doctors don't know exactly what causes atopic eczema, also called atopic dermatitis (pronounced: der-muh-tie-tis), but they think it could be a difference in the way a person's immune system reacts to things. Skin allergies may be involved in some forms of eczema.

If you have eczema, you're probably not the only person you know who has it. Eczema isn't contagious like a cold, but most people with eczema have family members with the condition. Researchers think it's inherited or passed through the genes. In general, eczema is fairly common ― approximately 1 in 10 people in the world will be affected by it at some point in their lives.

People with eczema also may have asthma and certain allergies, such as hay fever. For some, food allergies (such as allergies to cow's milk, soy, eggs, fish, or wheat) may bring on or worsen eczema. Allergies to animal dander, rough fabrics, and dust may also trigger the condition in some people.

Signs and Symptoms

It can be difficult to avoid all the triggers, or irritants, that may cause or worsen eczema flare-ups. In many people, the itchy patches of eczema usually appear where the elbow bends; on the backs of the knees, ankles, and wrists; and on the face, neck, and upper chest ― although any part of the body can be affected.

In an eczema flare-up, skin may feel hot and itchy at first. Then, if the person scratches, the skin may become red, inflamed, or blistered. Some people who have eczema scratch their skin so much it becomes almost leathery in texture. Others find that their skin becomes extremely dry and scaly. Even though many people have eczema, the symptoms can vary quite a bit from person to person.

What Do Doctors Do?

If you think you have eczema, your best bet is to visit your doctor, who may refer you to a dermatologist (a doctor who specializes in treating skin). Diagnosing atopic eczema can be difficult because it may be confused with other skin conditions. For example, eczema can easily be confused with a skin condition called contact dermatitis, which happens when the skin comes in contact with an irritating substance like the perfume in a certain detergent.

In addition to a physical examination, a doctor will take your medical history by asking about any concerns and symptoms you have, your past health, your family's health, any medications you're taking, any allergies you may have, and other issues. Your doctor can also help identify things in your environment that may be contributing to your skin irritation. For example, if you started using a new shower gel or body lotion before the symptoms appeared, mention this to your doctor because a substance in the cream or lotion might be irritating your skin.

Emotional stress can also lead to eczema flare-ups, so your doctor might also ask you about any stress you're feeling at home, school, or work.

If you're diagnosed with eczema, your doctor might:

• prescribe medications to soothe the redness and irritation, such as creams or ointments that contain corticosteroids, or antihistamine pills
• recommend other medications to take internally if the eczema is really bad or you get it a lot

For some people with severe eczema, ultraviolet light therapy can help clear up the condition. Newer medications that change the way the skin's immune system reacts may also help.

If eczema doesn't respond to normal treatment, your doctor may do allergy testing to see if something else is triggering the condition, especially if you have asthma or seasonal allergies.

If you're tested for food allergies, you may be given certain foods (such as eggs, milk, soy, or nuts) and observed to see if the food causes an eczema flare-up. Food allergy testing can also be done by pricking the skin with an extract of the food substance and observing the reaction. But sometimes allergy testing can be misleading because someone may have an allergic reaction to a food that is not responsible for the eczema flare-up.

If you're tested for allergy to dyes or fragrances, a patch of the substance will be placed against the skin and you'll be monitored to see if skin irritation develops.

Can I Prevent Eczema?

Eczema can't be cured, but there are plenty of things you can do to prevent a flare-up. For facial eczema, wash gently with a nondrying facial cleanser or soap substitute, use a facial moisturizer that says noncomedogenic/oil-free, and apply only hypoallergenic makeup and sunscreens.

In addition, these tips may help:

• Avoid substances that stress your skin. Besides your known triggers, some things you may want to avoid include household cleaners, drying soaps, detergents, and fragranced lotions.
• H₂0 is a no-no. Too much exposure to water can dry out your skin, so take short warm ― not hot ― showers and baths and wear gloves if your hands will be in water for long periods of time. Be sure to gently and thoroughly pat your skin dry, as rubbing with a coarse towel will irritate the eczema. Also, it isn't the water that causes your skin to react; it's the water evaporating if not dried soon enough.
• Say yes to cotton. Clothes made of scratchy fabric like wool can irritate your skin. Cotton clothes are a better bet.
• Moisturize! A fragrance-free moisturizer such as petroleum jelly will prevent your skin from becoming irritated and cracked.
• Don't scratch that itch. Even though it's difficult to resist, scratching your itch can worsen eczema and make it more difficult for the skin to heal because you can break the skin and bacteria can get in, causing an infection.
• Keep your cool. Sudden changes in temperature, sweating, and becoming overheated may cause your eczema to kick in.
• Take your meds. Follow your doctor's or dermatologist's directions and take your medication as directed.
• Unwind. Stress can aggravate eczema, so try to relax.

Dealing With Eczema

There's good news if you have eczema ― it usually clears up before the age of 25. Until then, you can learn to tune in to what triggers eczema and manage the condition. For example, if you have eczema and can't wear certain types of makeup, find brands that are free of fragrances and dyes. Your dermatologist may be able to recommend some brands that are less likely to irritate your skin.

Your self-esteem doesn't have to suffer just because you have eczema, and neither does your social life! Getting involved in your school and extracurricular activities can be a great way to get your mind off the itch. If certain activities aggravate your eczema, such as swimming in a heavily chlorinated pool, suggest activities to your friends that won't harm your skin.

Even if sweat tends to aggravate your skin, it's still a good idea to exercise. Exercise is a great way to blow off stress ― just try walking, bike riding, or another sport that keeps your skin cool and dry while you work out.

Why Do I Sweat So Much?

Although it may seem like some strange disorder, it's actually perfectly normal to sweat. Sweating plays an important role in the body because it helps maintain body temperature by cooling us down. When we're hot and we sweat, that moisture evaporates and cools us off a bit. We don't just sweat when we are hot. It's also normal for people to sweat when they're nervous because emotions can affect the sweat glands.

Sweating is one part of puberty. When our bodies starts to change, our roughly 3 million sweat glands become more active. This is especially true for glands in the armpits and groin and on the palms of the hands and soles of the feet. When the sweat comes in contact with bacteria on the skin, it can produce an odor, which may be stronger in some people than others.

So how to handle sweat? Take a bath or shower daily. If you're worried about smell, use a deodorant or a deodorant with antiperspirant (a deodorant masks odor, whereas a deodorant combined with antiperspirant prevents sweat).

It can also help to wear clothes made of natural fibers, such as cotton or linen, especially in the summer heat. Pads called underarm shields or dress shields can also help absorb sweat and prevent embarrassing underarm stains. These pads attach to the armpit area inside a person's clothes where they absorb sweat. You can buy them in the lingerie departments of many department stores and at some specialized sports stores. Some teens also keep an extra shirt in their lockers so they can change at school.

If you still worry about your sweating, talk to a doctor. Occasionally sweating too much might be a sign of a medical problem. Stronger antiperspirants are now available with a doctor's prescription — your doctor may think a prescription-strength antiperspirant might help you.

Why Exercise Is Wise

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

• For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
• For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.
• For shapely abs, you can't beat rowing, yoga or pilates, and crunches.

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate also help a person stay flexible. Ballet, gymnastics, pilates, and yoga are other good choices. Stretching after your workout will also help you improve your flexibility.

What's Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?

You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You'll also want to think about how much time you can set aside for your sport.

It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.

Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on which exercise programs are best and which to avoid.

Too Much of a Good Thing

As with all good things, it's possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.

Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

It's also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2–3 months off per year. You can still train more than that as long as it's cross-training in a different sport (such as swimming or biking if you play football).

Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.

If you're already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.

Taking Care of Your Teeth

Dentists say that the most important part of tooth care happens at home. Brushing and flossing properly, along with regular dental checkups, can help prevent tooth decay and gum disease.

If you're like most people, you don't exactly look forward to facing a dentist's drill. So wouldn't it be better to prevent cavities before they begin?

Giving Plaque the Brush-Off

To prevent cavities, you need to remove plaque, the transparent layer of bacteria that coats the teeth. The best way to do this is by brushing your teeth twice a day and flossing at least once a day. Brushing also stimulates the gums, which helps to keep them healthy and prevent gum disease. Brushing and flossing are the most important things that you can do to keep your teeth and gums healthy.

Toothpastes contain abrasives, detergents, and foaming agents. Fluoride, the most common active ingredient in toothpaste, is what prevents cavities. So you should always be sure your toothpaste contains fluoride.

About 1 person in 10 has a tendency to accumulate tartar quickly. Tartar is plaque in a hardened form that is more damaging and difficult to remove. Using anti-tartar toothpastes and mouthwashes, as well as spending extra time brushing the teeth near the salivary glands (the inside of the lower front teeth and the outside of the upper back teeth) may slow the development of new tartar.

If you have teeth that are sensitive to heat, cold, and pressure, you may want to try a special toothpaste for sensitive teeth. But you'll still need to talk to your dentist about your sensitivity because it may indicate a more serious problem, such as a cavity or nerve inflammation (irritation).

Tips on Proper Brushing

Dentists say that the minimum time you should spend brushing your teeth is 2 minutes twice a day. Here are some tips on how to brush properly:

• Hold your brush at a 45-degree angle against your gumline. Gently brush from where the tooth and gum meet to the chewing surface in short (about half-a-tooth-wide) strokes. Brushing too hard can cause receding gums, tooth sensitivity, and, over time, loose teeth.
• Use the same method to brush all outside and inside surfaces of your teeth.
• To clean the chewing surfaces of your teeth, use short sweeping strokes, tipping the bristles into the pits and crevices.
• To clean the inside surfaces of your top and bottom front teeth and gums, hold the brush almost vertical. With back and forth motions, bring the front part of the brush over the teeth and gums.
• Using a forward-sweeping motion, gently brush your tongue and the roof of your mouth to remove the decay-causing bacteria that exist in these places.
• Use an egg timer or play a favorite song while brushing your teeth to get used to brushing for a full 2 to 3 minutes. Some electronic toothbrushes have timers that let you know when 2 minutes are up.

Facts on Flossing

Brushing is important but it won't remove the plaque and particles of food between your teeth, under the gumline, or under braces. You'll need to floss these spaces at least once a day.

The type of floss you choose depends on how much space you have between your teeth. Dentists usually recommend unwaxed floss because it's thinner and easier to slide through small spaces. However, studies have shown that there is no major difference in the effectiveness based on the type of floss used.

With any floss, you should be careful to avoid injuring your gums. Follow these instructions:

• Carefully insert the floss between two teeth, using a back and forth motion. Gently bring the floss to the gumline, but don't force it under the gums. Curve the floss around the edge of your tooth in the shape of the letter "C" and slide it up and down the side of each tooth.
• Repeat this process between all your teeth, and remember to floss the back sides of your back teeth.

Tooth-Whitening Products

Some toothpastes claim to whiten teeth. There's nothing wrong with using whitening toothpastes as long as they also contain fluoride and ingredients that fight plaque and tartar. But these toothpastes alone don't contain much in the way of whitening ingredients and probably won't noticeably change the color of your teeth.

It's easy to be lured by ads telling people they need gleaming white teeth. But these ads are really targeted to older people. The truth is that most teens don't need tooth whitening because teeth usually yellow as a person gets older. If you think your teeth aren't white enough, though, talk to your dentist before you try any over-the-counter whitening products. Your dentist may be able to offer you professional treatment, which will be suited to your unique needs and will work better than over-the-counter products.

Be careful when buying over-the-counter whitening products. Some bleaching agents may damage your gums and mouth. So always follow the instructions on any whitening product you use.

The Nutrition Connection

Eating sugar, as you probably already know, is a major cause of tooth decay. But it's not just how much sugar you eat — when and how you eat it can be just as important to keeping teeth healthy.

When you eat sugary foods or drink sodas frequently throughout the day, the enamel that protects your teeth is constantly exposed to acids. Hard candies, cough drops, and breath mints that contain sugar are especially harmful because they dissolve slowly in your mouth. Many experts suggest that you take a 3-hour break between eating foods containing sugar.

Sugary or starchy foods eaten with a meal are less harmful to your teeth than when they're eaten alone, possibly because the production of saliva, which washes away the sugar and bacteria, is increased. Eating sugary foods before you go to bed can be the most damaging (especially if you don't brush your teeth afterward) because you don't produce as much saliva when you sleep.

For most people, it's hard to cut out sweets completely, so try to follow these more realistic guidelines:

• Eat carbohydrates (sugars and starches) with a meal.
• If you can't brush your teeth after eating, rinse your mouth with water or mouthwash, or chew sugarless gum.
• Don't eat sugary foods between meals.
• If you snack, eat nonsugary foods, such as cheese, popcorn, raw veggies, or yogurt.

Going to the Dentist

The main reason for going to the dentist regularly — every 6 months — is prevention. The goal is to prevent tooth decay, gum disease, and other disorders that put the health of your teeth and mouth at risk.

Your first consultation with a dentist will probably consist of three main parts: a dental and medical history (where the dentist or dental hygienist asks you questions about your tooth care and reviews any dental records), a dental examination, and a professional cleaning.

The dentist will examine your teeth, gums, and other mouth tissues. He or she may also examine the joints of your jaws. The dentist will use a mirror and probe (a metal pick-like instrument) to check the crown (visible part) of each tooth for plaque and evidence of looseness or decay. The dentist also will check your bite and the way your teeth fit together (called occlusion).

Your dentist will examine the general condition of your gums, which should be firm and pink, not soft, swollen, or inflamed. He or she (or an assistant) will use the probe to check the depth of the sulcus, the slight depression where each tooth meets the gum. Deep depressions, called pockets, are evidence of gum disease.

After examining the visible parts of your teeth and mouth, your dentist will take X-rays that might reveal tooth decay, abscesses (collections of pus surrounded by swollen tissue), or impacted wisdom teeth.

Professional cleaning is usually performed by a dental hygienist, a specially trained and licensed dental professional. Cleaning consists mainly of removing hard deposits using a scaler (a scraping instrument) or an ultrasonic machine, which uses high-frequency sound waves to loosen plaque deposits. The particles are then rinsed off with water.

After cleaning, the dental hygienist will polish your teeth. The process cleans and smoothes the surfaces of the teeth, removing stains and making it harder for plaque to stick to the teeth. Finally, the hygienist may treat your teeth with a fluoride compound or a sealant to help prevent decay.

At the end of your visit, the dentist will let you know if you need to return to fill a cavity. Your dentist also may refer you to an orthodontist if he or she thinks you may need braces or have other issues.

More Dental Problems

Dental caries (tooth decay) can attack the teeth at any age. In fact, 84% of 17-year-olds have the disease. Left untreated, caries can cause severe pain and result in tooth loss. Losing teeth affects how you look and feel about yourself as well as your ability to chew and speak. Treating caries is also expensive. So prevention and early treatment are important.

It may surprise you to know that 60% of 15-year-olds experience gingivitis, the first stage of gum disease. Gingivitis, which involves the gums but not the underlying bone and ligament, is almost always caused by an accumulation of plaque. As with caries, treatment can be expensive.

If you remove plaque regularly and follow good oral hygiene habits, your gums usually will return to their healthy state. However, more serious gum disease can cause gums to swell, turn red, and bleed, and sometimes causes discomfort. How dentists treat gum disease depends on the extent of the disease

Tips for Taking Care of Your Skin

Sometimes it may seem like your skin is impossible to manage, especially when you wake up and find a huge zit on your nose or a cold sore at the corner of your mouth. The good news is that there are ways to prevent and treat common skin problems — read on for some tips.

Acne

A pimple starts when the pores in the skin become clogged with a type of oil called sebum, which normally lubricates the skin and hair. Acne is common during puberty when hormones go into overdrive, causing the skin to overproduce sebum. Because many oil-producing glands are on the forehead, nose, and chin, this area — the T-zone — is where a person is most prone to pimples.

Here are some tips to help prevent breakouts and clear them up as fast as possible:

• Wash your face twice a day (no more) with warm water and a mild soap made for people with acne. Gently massage your face with circular motions. Don't scrub. Overwashing and scrubbing can cause skin to become irritated. After cleansing, the American Academy of Dermatology (AAD) recommends applying an over-the-counter (no prescription needed) lotion containing benzoyl peroxide. This will decrease oil and bacteria.
• Don't pop pimples. It's tempting, but here's why you shouldn't: Popping pimples can push infected material further into the skin, leading to more swelling and redness, and even scarring. If you notice a pimple coming before a big event, like the prom, a dermatologist can often treat it for you with less risk of scarring or infection.
• Avoid touching your face with your fingers or leaning your face on objects that collect sebum and skin residue like the telephone receiver. Touching your face can spread the bacteria that cause pores to become inflamed and irritated. To keep bacteria at bay, wash your hands before applying anything to your face, such as treatment creams or makeup.
• If you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
• If you get acne on your body, try not to wear tight clothes, which don't allow skin to breathe and may cause irritation. You also might want to stay away from scarves, headbands, and caps, which can collect dirt and oil, too.
• Remove your makeup before you go to sleep. When buying makeup, make sure you choose brands that say "noncomedogenic" or "nonacnegenic" on the label. Throw away old makeup that smells or looks different from when you first bought it.
• Keep hair clean and out of your face to prevent additional dirt and oil from clogging your pores.
• Protect your skin from the sun. It may seem like a tan masks acne, but it's only temporary. A tan can cause the body to produce extra sebum, which may worsen your acne, not improve it. Tanning also causes damage to skin that will eventually lead to wrinkles and increase your risk of skin cancer.

If you're concerned about acne, talk to a dermatologist. Dermatologists offer a range of treatments that help to prevent and clear up acne and acne scars. A dermatologist can help you find the treatment method that's best for you and can also give you lots of useful tips for dealing with acne and caring for your skin type. Some salons and spas have trained skin specialists, called estheticians, who can offer advice and skin care treatments.

Sun and Skin

We all know we need to protect our skin from the sun's harmful rays. Of course, it's impossible to avoid the sun — who wants to hide indoors when it feels so great to get outside and be active? And the sun's not all bad, anyway: Sunlight helps our bodies create vitamin D. So follow these tips when you're outdoors to help manage sun exposure:

• Wear sunscreen with a sun protection factor (SPF) of at least 15, even if it's cloudy or you don't plan on spending a lot of time outdoors. If you sweat a lot or go swimming, reapply sunscreen every 2 to 3 hours (even if the bottle says the sunscreen is waterproof).
• Choose a sunscreen that blocks both UVA and UVB rays. Look for the words "broad spectrum protection" or UVA protection in addition to the SPF of 15 or greater. Select a sunscreen that says "nonacnegenic" or "noncomedogenic" on the label to help keep pores clear.
• The sun's rays are strongest between 10:00 AM and 4:00 PM, so make sure you reapply sunscreen frequently and take breaks indoors if you can. If your shadow is longer than you are tall, then it's a safer time to be in the sun (you should still wear sunscreen, though).
• Apply more sunscreen (with higher SPF) when you're around reflective surfaces like water, snow, or ice.
• We all know that the sun can damage skin, but did you know it can contribute to eye problems, too? Protect your face and eyes with a hat and sunglasses that provide 100% UV protection.
• Some medications, such as prescription acne medications or birth control pills, can increase your sensitivity to the sun, so if you're taking medication, increase your sun protection.
• If you want the glow of a tan, try faking it with self-tanners or salon tanning treatments. Avoid tanning beds, though, because although manufacturers claim that tanning beds are free of UVB rays, they still use harmful UVA rays.

Cold Sores

Cold sores usually show up as tender "pimples" on the lips. They are caused by a type of herpes virus (HSV-1, which most often is not sexually transmitted) so they are contagious from person to person. Once you get this virus it stays in your body, meaning you'll probably get cold sores every now and then throughout your life. Here are ways you can help prevent cold sores from making an appearance (or reappearance if you've had them in the past):

• Avoid getting cold sores in the first place by not sharing stuff like lip balm, toothbrushes, or drinks with other people who might have cold sores. The virus that causes cold sores is transmitted through the nose (in mucus) and the mouth (in saliva).
• People who have the virus know that cold sores can flare up from things like too much sun, stress, or being sick. Just one more reason to lather on that suntan lotion, eat well, exercise, and get plenty of sleep!

If you do have a cold sore, here are some tips for keeping yourself comfortable:

• Take acetaminophen or ibuprofen if the cold sores are painful.
• Suck on ice pops or cubes to ease pain and keep cold sores cool.
• Stay away from acidic foods (like oranges, tomatoes, and lemonade) and salty, spicy foods, which can cause irritation.
• Don't pick at cold sores while you're waiting for them to go away. They may bleed or become infected with bacteria.

Usually, cold sores go away on their own after a week or two. But if you get them frequently or they're a problem, talk to your doctor or dermatologist, who may be able to prescribe medication to alleviate symptoms and shorten the amount of time cold sores last.

Eczema

Eczema is a condition that causes skin to become red, itchy, and dry. If you have eczema, you might notice that you are prone to getting itchy rashes — especially in places like where your elbows and knees bend or on your neck and face. The symptoms of eczema can vary from person to person. Though you can't cure eczema forever, you can take steps to prevent it from flaring:

• Stay away from things like harsh detergents, perfumed soaps, and heavily fragranced lotions that tend to irritate the skin and trigger eczema.
• Because water tends to dry out the skin, take short, warm showers and baths. If you're going to have your hands in water for a long time (like when you're washing dishes or your car), try wearing gloves.
• Soothe your skin with regular applications of a fragrance-free moisturizer to prevent itching and dryness. Creams generally moisturize a bit better and last longer than lotions for most people. Creams work best if applied when the skin is slightly wet, like just after bathing.
• Be careful which fabrics you wear. Cotton is good because it's breathable and soft. (But if you are exercising, some of the newer synthetic materials actually keep you drier and are better for you than cotton.) Try to stay away from materials like wool or spandex that may cause irritation or allergic reactions.
• Keep stress in check. Because stress can lead to eczema flares, try activities like yoga or walking after a long day to keep your stress levels low.
• If you wear makeup, look for brands that are free of dyes and fragrances that can aggravate eczema.

If you're having trouble managing your eczema, talk to a dermatologist, who can suggest ways to better control it.

Other Skin Conditions

Warts are tiny skin infections caused by viruses of the human papilloma virus (HPV) family. There's no way to prevent warts from occurring (other than avoiding contact with people who have them). But if you do get them, don't rub, pick, or scratch them because you can spread the virus and get new warts. Some over-the-counter medications containing special acids can help get rid of warts, but it's always a good idea to see your doctor before trying one. If you find warts in your genital area, you should see your doctor, who can recommend the best treatment method for that sensitive area.

Another type of wart-like viral infection is molluscum contagiosum. (It's not as scary as its name sounds!) Like warts, it can be transmitted through scratching and sexual contact.

Fine white or purplish lines on the skin called stretch marks are pretty common in most teens. Stretch marks are formed when the tissue under your skin is pulled by rapid growth or stretching, like during puberty. Stretch marks usually fade on their own over time. Talk to a dermatologist if you're concerned about them.

Because our skin is the most visible reflection of what's going on in our bodies, people equate healthy skin with beauty. But healthy skin is about more than just good looks; it's essential to our survival. So keep your skin glowing with the right skin care techniques and by eating well and getting lots of exercise.

 

Taking Care of Your Vision

Back in 1268, English scientist Roger Bacon had a solution for people whose vision was no longer as sharp as it once was. Bacon said that they could read tiny print by looking through a piece of glass "shaped like the lesser segment of a sphere, with the convex (rounded) side toward the eye."

Fast forward to the 21st century. Glasses, contacts, and eye surgery to correct vision or replace diseased parts of the eye have become common. Even some forms of blindness can be corrected today because of medical advances in eye care.

Even if you're lucky enough to have perfect 20/20 vision, taking care of your eyes and protecting them against injury or infection is important to keeping your peepers perfect.

Vision Basics

One of the best things you can do for your baby blues (or greens, or browns, or hazels, or whatever color your eyes are) is to have them checked by your doctor whenever you have a physical examination. If you're having trouble seeing or you've been getting frequent headaches at the end of the day, tell a parent so that you can have your eyes examined by an eye specialist.

An ophthalmologist (pronounced: ahf-thuh-mah-luh-jist) is a medical doctor who specializes in examining, diagnosing, and treating eyes and eye diseases. An optometrist (pronounced: ahp-tah-muh-trist) is not a medical doctor, but has been trained to diagnose and treat many of the same eye conditions as ophthalmologists, except for treatments involving surgery.

It's a good idea to have your eyes checked at least every 2 years or even more frequently if you have a family history of eye problems such as glaucoma or early cataracts.

Common Vision Problems

Have you ever wondered whether there's any truth in some of the stuff you may have been told about how to treat your eyes? For example, you may have been warned that sitting too close to the TV or computer can ruin your eyes. But actually that's wrong. You may also have heard that using a night-light (instead of bright light) to read will cause nearsightedness, but there's no clear scientific evidence to support this idea. You can strain your eyes if you don't have enough light when you read, but it won't ruin your vision.

So what's the cause of many common vision problems? Often, eye shape is the culprit. Someone with perfect 20/20 vision has eyes that are basically round like a baseball. Someone who needs corrective lenses to see usually has eyes that are shaped differently.

Myopia (pronounced: my-o-pee-uh), or nearsightedness, is one of the most common problems teens have with their eyes. When a teen has myopia, he or she is unable to focus properly on things that are far away. People with myopia have eyes that are a little longer than normal, measuring from the front of the eyeball to the back. This extra length means that light focuses in front of the retina (the part of the eye that receives images and sends them to the brain) instead of on it, and that affects vision. Glasses or contacts can easily correct this problem.

Hyperopia (pronounced: hi-puh-ro-pee-uh), or farsightedness, is another problem. People with hyperopia have trouble focusing on things close up because their eyes are too "short" from front to back. In people with hyperopia, light focuses behind the retina instead of on it, causing blurry vision. Someone with significant farsightedness will need glasses to correct his or her vision. But here's an interesting fact: Many babies are born farsighted! Their eyeballs get longer as they grow, and most of them outgrow the condition.

Another condition where the eye is differently shaped is astigmatism. Here, the cornea isn't perfectly round. To be able to see well — either close up or far away — the person needs contact lenses or glasses.

Once people reach 18 and their eyes are fully grown and less likely to change, some people choose to have refractive surgery to correct myopia so they don't have to wear contacts or glasses anymore. Refractive surgery is a procedure — usually done with a laser — that reshapes the eye to change the way light enters it and forms an image, allowing a person to see better. Refractive surgery can sometimes also be done on people with farsightedness or astigmatism once their eyes have matured and stopped growing.

Dealing With Common Eye Problems and Injuries

The best rule of thumb for when to see an eye specialist if you injure your eyes is "when in doubt, check it out!"

• If you have a red eye, pain in an eye that doesn't go away within a short period of time, or at any time have had changes in your vision, then it's time to have your eyes checked.
• If you get any small foreign objects in your eye, such as sand or sawdust or metal shavings, don't rub it. Flush your eye for several minutes with lukewarm water (it may be easiest to do this in the shower). If it still feels as though there is something in your eye, then be sure to see an eye specialist.
• If you've been hit in the eye and it looks strange or appears to be bleeding, or if you have changes in or lose your vision, go to a hospital emergency department right away to be checked out.

One of the most common eye injuries for teens is a scratched cornea, which is often related to wearing contact lenses or playing sports. With a scratched cornea, it may feel like something is in your eye when there's really nothing there. Your eye may get red and irritated, produce lots of tears, and be overly sensitive to light.

If you think you have any kind of eye injury and you wear contact lenses, stop wearing your contacts until you see an eye specialist. Wearing contact lenses if you have an eye injury could damage your eyes more or cause an infection to develop. Don't worry — if your cornea is scratched, it usually will heal after a week or two of medicated eye drops and not wearing your contacts. You may hate wearing your old glasses, but it's just for a little while — and it beats permanently damaging your eyes!

Caring for Your Eyes

Just as you wear a seat belt to protect yourself when you're in a car, it's wise to protect your eyes before something happens to them.

Wearing sunglasses is high on the list of ways you can care for your vision. Buy a pair of sunglasses with ultraviolet (UV) protection to use whenever you're in the sun. UV light causes long-term damage to the inner structures of the eye, but wearing sunglasses whenever you're in the sun can help prevent conditions such as cataracts and macular degeneration. A cataract is an eye condition in which the lens of the eye becomes clouded, impairing vision. Macular (pronounced: mah-kyuh-lur) degeneration is an eye disease in which the macula, a structure within the eye that allows you to see, gradually deteriorates, leading to decreased vision or blindness. (Need one more reason not to smoke? Smoking puts you at greater risk for developing macular degeneration.)

You can also care for your eyes by putting on protective eyewear whenever you play sports like racquetball or when you're doing projects in shop class or the science lab. It only takes a second for something to hit an unprotected eye and cause serious damage. And avoid being near fireworks that could explode and harm your eyes. Why take chances with your vision?

Although steering clear of fireworks probably seems like an obvious way to protect your eyes, you may not think about protecting them around the house. Yet something you might do every day — staring at a computer screen for a long time — can strain your eyes. That's because most people blink about 10 times per minute. But when you stare, your blink rate can go down to two or three times per minute. The best thing you can do is to blink more! It also helps to change your focus frequently. Look at something across the room for a few moments and then go back to looking at the computer screen.

If your eyes feel dry and irritated when you use the computer, use artificial tears. Don't use products that remove the red from your eyes, though, because they may contain a chemical that eliminates redness temporarily but actually makes your eyes look worse later.

You should take special care of your eyes if you have a medical condition such as diabetes or juvenile rheumatoid arthritis because these conditions put you at an increased risk of developing serious eye disease. Be sure to see your doctor at least once a year if you have any medical condition that can affect your eyes. Depending on your situation, your doctor may need to check your eyes as often as every 3 months.

Preventing Eye Infections

You can also protect your eyes by preventing infections that could harm them. Conjunctivitis, which is also sometimes called pinkeye, is an eye infection that can be caused by a virus, bacteria, an allergic reaction, a chemical, or an irritant (something that gets in the eye). Conjunctivitis that is caused by germs like viruses and bacteria can easily pass from person to person. After you shake hands with someone who has a bad cold and pinkeye, for instance, you could spread the infection to your own eye by touching it with your hand.

To avoid spreading the germs that can cause eye infections:

• Don't share eye makeup or drops with anyone else.
• Don't touch the tip of a bottle of eye drops with your hands or your eyes because that can contaminate it with germs.
• Never put contact lenses in your mouth to wet them. Many bacteria and viruses — maybe even the virus that causes cold sores — are present in your mouth and could easily spread to your eyes.
• Wash your hands regularly!

Glasses and Contacts

If you need glasses or contact lenses, you can follow a few tips for the best results. When you pick out glasses, remember as a general rule that smaller frames will probably suit you better. The larger the frame, the more distortion you'll have, and you may not be able to see as well.

If you get contact lenses, follow your doctor's orders exactly when it comes to cleaning them, how many hours you can safely wear them, and when you should replace them. If you don't, you could develop serious infections or ulcers in your eye that are painful, difficult to treat, and may need months of medication or even surgery.

Eyes and vision are something no one wants to be without. To keep them working for you for many years to come, protect them now and take the best care of them that you can.

Tampons, Pads, and Other Period Supplies

Once you get your period, you'll need to use something to soak up the menstrual blood. There are lots of choices out there, and it may take some experimenting before you find the product that works best for you.

Here's an overview of what's available.

Pads

Super, slender, overnight, with or without wings, deodorant, maxi, mini . . . pads may seem a bit confusing at first because there are so many different kinds. But the good news is that with all these choices, there's bound to be one that works for you.

Pads are rectangles of absorbent material that attach to the insides of a girl's underwear. They're sometimes also called sanitary pads or sanitary napkins. Some pads have extra material on the sides (called "wings") that fold over the edges of your underwear to better hold the pad in place and prevent leakage.

Some girls have periods with heavier bleeding, and others have lighter periods with less bleeding. Pads come in several different thicknesses and absorbencies for heavier or lighter menstrual periods or for day or nighttime use. That way, girls who have a lighter flow don't need to feel like they're wearing a pad that's bigger than they need — and girls with a heavy flow don't need to worry that they'll leak through their pad.

Some pads come with a deodorant or deodorizing substance in them, although these can cause irritation in the genital area for some girls.

Most pads that you buy in stores have a sticky strip along the bottom. You peel off the strip that covers the adhesive, press the pad into the crotch of your underwear (wrapping the wings around and sticking them under the crotch if the pad you're using has wings). This type of pad is disposable. Once you've removed the pad, wrap it in toilet paper and put it in the trash can (or if you're at school or out somewhere, in the special disposal box that's found in most stalls). Don't try to flush a pad down the toilet — even the lightest kind of pad may back up the toilet and make a huge (embarrassing!) mess.

It's also possible to buy reusable pads that can be washed after each wearing — these are usually available in natural health stores or online. These kinds of pads clip onto a girl's underwear (or have a special holder that clips on). Some women choose to use these pads because they think they are better for the environment or because they save money. It's all a matter of personal preference.

No matter what kind of pad you choose, it's best to change pads every 3 or 4 hours, even when your flow isn't very heavy. Regular changing prevents buildup of bacteria and eliminates odor. Naturally, if your period is heavy, you should change pads more often because they may get saturated more quickly.

Tampons

Unlike a pad, which catches menstrual blood after it leaves the body, a tampon absorbs blood from inside the vagina. A tampon is also made of absorbent material, but it's compressed into a tiny tubular shape. Like pads, tampons come in different sizes and absorbencies for heavier and lighter periods (words like "super" or "ultra" on the packaging usually mean that a tampon is designed for girls whose flow is heavier).

Tampons can also come with or without deodorant. Again, using these is a matter of personal preference. There's no real need for deodorant in a tampon, since regular changing usually gets rid of any odor. And girls should be aware that, for some people, the deodorant in tampons can irritate the vagina.

It's easy to use a tampon, but you do need to learn how. After washing your hands, follow the directions that come with the tampons carefully and be sure to relax. Some tampons come with an applicator — a plastic or cardboard tube that guides the tampon into the vagina. Other tampons are inserted with the fingers. Some girls find that using an applicator-style tampon (especially one with a rounded top) and a slender-sized tampon makes it easier at first. It also helps to first try a tampon on a heavier flow day, so that the tampon slips in easier.

Many girls worry about whether a tampon can get lost inside them. Luckily that can't happen because the opening of the cervix (located at the top of the vagina) is just too tiny for a tampon to get through. Tampons usually have a string attached to one end that stays outside a girl's body and can be used to remove the tampon at any time.

A tampon needs to be changed every 4 to 6 hours or when it's saturated with blood. Because you can't see a tampon as you can with a pad, you'll need to remember when it's time to change or you may get spotting or leakage on your underwear or clothing. Pull gently on the string that is attached to the end of the tampon until the tampon comes out, wrap it in toilet paper, and throw it in the trash. Don't flush a tampon down the toilet — even when the box says a tampon is flushable, some tampons can still cause problems in some plumbing systems.

If it's time to change your tampon and you can't find the string, don't worry! A tampon can't get lost inside you. You'll need to reach in with your fingers to find the string. It may take a minute to do because the string might be a bit hard to grab.

Menstrual Cups

Like a tampon, a menstrual cup is inserted into the vagina. Instead of absorbing menstrual blood, though, the cup catches the blood before it flows out of the vagina. Menstrual cups are made of flexible materials, like rubber or silicone. As with tampons, you can't see when the cup is full, so it will need to be emptied (or, in the case of disposable cups, thrown away) several times a day. Instructions that come with the cup explain how to do this.

Menstrual cups are not as commonly used as tampons, so they may be harder to find. Although some menstrual cups look like a diaphragm, they are not a method of contraception and will not offer any protection against pregnancy or STDs.

Avoiding Problems

One thing to remember about tampons: It's very important that you change them every few hours and that you wear the absorbency type that is right for you. Never put a tampon in and leave it in all day or all night, thinking that you won't need to change it because your period is so light. Doing this puts girls at risk for a rare but very dangerous — and sometimes life-threatening — disease called toxic shock syndrome (TSS).

TSS results from a bacterial infection that may occur when using super-absorbent tampons, especially if they are left in longer than is recommended.

Symptoms of TSS include high fever, vomiting or diarrhea, severe muscle aches, a feeling of extreme weakness or dizziness, and a rash that looks like a sunburn. If you ever have these symptoms while wearing a tampon, remove it and tell a parent, school nurse, or other adult immediately. Have someone take you to the nearest emergency department as soon as possible. The body can go into shock with TSS if someone waits too long to seek medical treatment.

Remember, though, that TSS is very rare and most women never become ill from using tampons, especially if they follow the guidelines for changing them regularly.

Tampon or Pad?

When deciding what type of protection to use, it's really up to you. Some girls like tampons because they're easy to store in a purse or pocket. Tampons and cups are also helpful for girls who participate in sports like swimming, since you can't wear a pad in the water.

Some girls prefer pads because they're easy to use and it's easier to remember when to change them since you can see them getting soaked with blood.

Many girls switch back and forth: Sometimes they use tampons and sometimes they use pads, depending on the situation, where they're going to be, and their menstrual flow. Some girls use pads at night and tampons during the day. And some girls with heavy periods use tampons together with pads or pantiliners for added protection against leakage.

If you have any concerns or questions about your period, talk to your doctor.

What Causes Bad Breath?

Bad breath, or halitosis, can be a major problem, especially when you're about to snuggle with your sweetie or whisper a joke to your friend. The good news is that bad breath can often be prevented with some simple steps.

Bad breath is caused by odor-producing bacteria that grow in the mouth. When you don't brush and floss regularly, bacteria accumulate on the bits of food left in your mouth and between your teeth. The sulfur compounds released by these bacteria make your breath smell.

Certain foods, especially ones like garlic and onions that contain pungent oils, can contribute to bad breath because the oils are carried to your lungs and out through your mouth. Smoking is also a major cause of bad breath.

There are lots of myths about taking care of bad breath. Here are three things you may have heard about bad breath that are not true:

Myth #1: Mouthwash will make bad breath go away.

Mouthwash only gets rid of bad breath temporarily. If you do use mouthwash, look for an antiseptic (kills the germs that cause bad breath) and plaque-reducing one with a seal from the American Dental Association (ADA). When you're deciding which dental products to toss into your shopping cart, it's always a good idea to look for those that are accepted by the ADA. Also, ask your dentist for recommendations.

Myth #2: As long as you brush your teeth, you shouldn't have bad breath.

The truth is that most people only brush their teeth for 30 to 45 seconds, which just doesn't cut it. To sufficiently clean all the surfaces of your teeth, you should brush for at least 2 minutes at least twice a day. Remember to brush your tongue, too — bacteria love to hang out there. It's equally important to floss because brushing alone won't remove harmful plaque and food particles that become stuck between your teeth and gums.

Myth #3: If you breathe into your hand, you'll know when you have bad breath.

Wrong! When you breathe, you don't use your throat the same way you do when you talk. When you talk, you tend to bring out the odors from the back of your mouth (where bad breath originates), which simply breathing doesn't do. Also, because we tend to get used to our own smells, it's hard for a person to tell if he or she has bad breath.

If you're concerned about bad breath, make sure you're taking care of your teeth and mouth properly. Some sugar-free gums and mints can temporarily mask odors, too.

If you brush and floss properly and visit your dentist for regular cleanings, but your bad breath persists, you may have a medical problem like sinusitis or gum disease. Call your doctor or dentist if you suspect a problem. They can figure out if something else is behind your bad breath and help you take care of it.

Staying at a Healthy Weight

The keys to reaching or staying at a healthy weight are regular exercise and good eating habits. Some people think exercise and good eating require lots of effort or planning. But that's not true. In fact, the best way to work them into our lives is by making small changes that gradually become part of our routine.

We've all succeeded in making changes that are now ingrained in our lifestyles — learning to brush our teeth, for example. Here's the information you need to make these other healthy habits just as easy.

Regular Exercise

Teens should get 60 minutes or more of physical activity a day. Note the word "activity": As long as you're getting your body moving, it doesn't have to mean doing complicated exercises or hitting the gym every day. All that matters is that each week you get the right balance of activity, including aerobic, strength building, and flexibility exercise. Make exercise a habit by scheduling some every day.

On days when you have soccer practice or an aerobics class, you may have no trouble exercising for an hour or more. But most of us are busy, and 60 minutes a day of activity seems like a lot of time. The good news is that it's OK to divide it into shorter "exercise breaks" throughout the day.

Just as you might have a healthy snack to stop yourself getting hungry, exercise snacks can keep energy levels high. So get up 15 minutes early and do some yoga or other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing after school — or walk or bike home. Add to that taking the stairs, gym class, and walking between classes during the day, and you've probably reached your 60 minutes.

10 Exercise Tips

Here are 10 simple ways to make an exercise lifestyle change:

1. Start today. Go outside for a walk.
2. Take the stairs instead of the elevator.
3. Instead of driving, walk or bike to places like school or a friend's house.
4. If you have to drive, park farther away than you need to and walk the extra distance, if it's safe to do so.
5. Vacuum your room, wash the car, or mow the lawn. It's not a chore — it's an exercise opportunity!
6. Limit your time watching TV, using the computer, or playing video games — and when you do play, try interactive games that get you moving.
7. Dance. Even in the privacy of your room, letting loose to your favorite tunes could help you burn more than 300 calories an hour!
8. Figure out what type of exercise interests you, then give it a try! Take it slow if you've never done it before. And if you're nervous at first, find an exercise buddy to join you. It's usually easier to stay motivated about exercise if you do something you're interested in.
9. If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh.
10. Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat.

Good Eating Habits

Eating well doesn't mean dieting over and over again. In fact, studies have shown that dieting often doesn't work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.

One reason diets don't work is because they can encourage people to think of foods as "good" or "bad," when the truth is everything is OK in moderation. Diets also encourage people to "give up" certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there's nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.

The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.

Here are 10 tips for making healthy eating a part of your life:

1. Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.
2. Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied.
3. Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
4. Make healthier fast-food choices. Pick a small, single-patty burger instead of a large one and a side salad instead of fries. Stick to regular servings — don't supersize! Better yet, avoid fast-food places whenever you can.
5. Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!).
6. Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories.
7. Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do.
8. Eat a healthy breakfast every day.
9. Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
10. Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend.

Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We're all different. Your best friend might prefer to schedule some gym time while you'd rather take your Frisbee-playing dog to the park. Knowing what's right for you will make it a lot easier to do!

Motivation and the Power of Not Giving Up

Have you ever set a goal for yourself, like getting fit, making honor roll, or being picked for a team? Like lots of people, maybe you started out doing great, but then lost some of that drive and had trouble getting motivated again.

You're Not Alone!

Everyone struggles with staying motivated and reaching their goals. Just look at how many people go on diets, lose weight, and then gain it back again!

The reality is that refocusing, changing, or making a new start on something, no matter how small, is a big deal. But it's not impossible. With the right approach, you can definitely do it.

Getting Motivated

So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here's what you need to do:

First, know your goal. Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example, "I want to make honor roll," or "I want to get fit enough to make the cross-country team," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen (obviously, some goals take longer and require more work than others). It's OK to dream big. That's how people accomplish stuff. You just have to remember that the bigger the goal, the more work it takes to get there.

Make it specific. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to get fit. That's pretty vague. Make it specific by defining what you want to achieve (such as muscle tone and definition or endurance), why you want to get fit, and by when. This helps you make a plan to reach your goal.

Getting Motivated (continued)

Make it realistic. People often abandon their goals because their expectations are unreasonable. Maybe they expect to get ripped abs in weeks rather than months, or to quit smoking easily after years of lighting up.

Let's say you want to run a marathon. If you try to run the entire distance of 26.2 miles tomorrow without any training, you're unlikely to succeed. It takes the average person 4 months of training to run that far! But the bigger risk is that you'll get so bummed out that you'll give up your marathon dreams — and running — altogether.

Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned. Competing on the Olympic ski team is a workable goal if you are 15 and already a star skier. But if you're 18 and only just taking your first lesson, time isn't exactly on your side.

Write it down. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.

Break it down. Making any change takes self-discipline. You need to pay constant attention so you don't get sidetracked. One way to make this easier is to break a big goal into small steps. For example, let's say you want to run a marathon. If it's February and the marathon is in August, that's a realistic timeframe to prepare. Start by planning to run 2 miles and work up gradually to the distance you need.

Then set specific daily tasks, like eating five servings of fruit and veggies and running a certain amount a day. Put these on a calendar or planner so you can check them off. Ask a coach to help you set doable mini-goals for additional mile amounts and for tasks to improve your performance, such as exercises to build strength and stamina so you'll stay motivated to run farther.

Staying Motivated

Check in with your goal. Now that you've broken your goal down into a series of mini-goals and daily tasks, check in every day.

It helps to write down your small goals in the same way you wrote down your big goal. That way you can track what you need to do, check off tasks as you complete them, and enjoy knowing that you're moving toward your big goal.

As you accomplish a task, check it off on your list. Tell yourself, "Hey, I've run 10 miles, I'm nearly halfway to my goal!" Reward yourself with something you promised yourself when you set your goal. Feel successful — you are! Now think ahead to accomplishing the rest of your goal: "What do I have to do to reach 26 miles? How am I going to make the time to train?"

Writing down specific steps has another advantage: If you're feeling weak on willpower you can look at your list to help you refocus!

Recommit to your goal if you slip up. If you slip up, don't give up. Forgive yourself and make a plan for getting back on track.

Pat yourself on the back for everything you did right. Don't beat yourself up, no matter how far off track you get. Most people slip up when trying to make a change — it's a natural part of the process.

Writing down daily tasks and mini-goals helps here too. By keeping track of things, you'll quickly recognize when you've slipped up, making it easier to refocus and recommit to your goal. So instead of feeling discouraged, you can know exactly where you got off track and why.

What if you keep slipping up? Ask yourself if you're really committed to your goal. If you are, recommit — and put it in writing. The process of writing everything down may also help you discover when you're not really committed to a goal. For example, perhaps you're more in love with the fantasy of being a star athlete than the reality, and there's something else that you'd rather be or do.

View slip-ups as lessons and reminders of why you're trying to make a change. When you mess up, it's not a fault — it's an opportunity to learn something new about yourself. Say your goal is to fight less with your brother or sister. You may learn that it's better to say, "I can't talk about this right now" and take time to calm down when you feel your temper growing out of control.

Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do. So reward yourself!

Staying Motivated (continued)

Keep a stick-to-it attitude. Visualize yourself achieving your goal: a toned you in your prom dress or a successful you scoring the winning soccer goal. Self-visualization helps you keep what you're trying to accomplish in mind. It helps you believe it's possible. You can also call up your mental picture when willpower and motivation are low.

Positive self-talk also boosts your attitude and motivation. Tell yourself, "I deserve to make the honor roll because I've really been working hard" or "I feel great when I swim — I'm doing well on my exercise plan!"

Share with a friend. Another boost is having supportive people around you. Find a running buddy, a quit smoking buddy, or someone else with a similar goal so you can support each other. Having a goal buddy can make all the difference in times when you don't feel motivated — like getting up for that early-morning run.

If you're not getting support from someone when you really need it, you may need to take a break from that friendship and surround yourself with people who want to help you succeed. For instance, if you've been going to your friend's house to study together every Thursday after school, but now your pal is turning on the TV, IMing friends online, or gabbing on the phone and ignoring your pleas to get down to work, it's time to find another study buddy. You can't stay focused on your goal if your friend doesn't share that goal — or, even worse, is trying to hold you back. Seek out others who are on the same path you are and work with them instead.

Don't Give Up!

Ending an unhealthy behavior or creating a new, exciting one is all about taking responsibility for our lives. Finding the motivation to do it isn't necessarily easy, but it is always possible. You can stay motivated by writing down your goals, sticking to your schedule, and reminding yourself of what led you to set your goal in the first place. Change is exciting — we'd all be very bored without it.

Good luck in reaching your goals!

Secondhand Smoke

Emma's friend Megan lights up a cigarette every chance she gets — while she's cruising around with their friends on Friday nights, during breaks at the pizza place, before soccer scrimmages, even as she babysits her brother. Emma's worried — both for her friend's health and for her own. She's not sure Megan realizes how her habit could be affecting the health of the people she smokes around.

Everyone knows smoking is a bad idea. And by now you've probably heard that breathing in someone else's secondhand smoke is also hazardous to your health.

What Is Secondhand Smoke?

Secondhand smoke comes from both the smoke that smokers exhale (called mainstream smoke) and the smoke floating from the end of the cigarette, cigar, or pipe (called sidestream smoke).

It may seem pretty harmless, but secondhand smoke actually contains thousands of chemicals — from arsenic and ammonia to hydrogen cyanide — many of which have been proven to be toxic or to cause cancer (called carcinogens). High concentrations of many of these chemicals are found in secondhand smoke. In fact, secondhand smoke significantly increases a person's risk for:

• respiratory infections (like bronchitis and pneumonia)
• asthma (secondhand smoke is a risk factor for the development of asthma and can trigger attacks in those who already have it)
• coughing, sore throats, sniffling, and sneezing
• cancer
• heart disease

So secondhand smoke doesn't just impact a person in the future. It can cause problems right now, like affecting someone's sports performance or ability to be physically active.

What Can You Do?

Chances are, you know someone who smokes. Maybe it's your Grandma or the guy you hang out with at your job at the mall. Whether you smoke or you're regularly around someone who does, it's never healthy to breathe in tobacco smoke. Even occasional or short-term exposure can take a toll on the body.

If you smoke, try to quit. Quitting isn't easy because smoking is highly addictive. But plenty of programs and people can help you make the brave effort to becoming smoke free. And just consider the benefits: You'll look, feel, and smell better, not to mention you'll have more money saved to go out and show off the newer, healthier you! Who knows — maybe knowing that you're protecting the people you love by quitting will help give you even more willpower to kick the habit.

If you don't smoke, ask the smokers you know to observe these two practical habits:

1. Take all their smoke breaks outside — away from other people, especially kids and anyone who's pregnant. Smoke lingers in the air hours after cigarettes are put out. That means if a smoker is puffing away anywhere inside, other people are inhaling that smoke, too. Because smoke sticks to people and their clothing, when smokers come back inside, they should wash their hands and change their clothing, especially before holding or hugging children.
2. Never smoke in a car with other people. Even exhaling out the window does little, if anything, to reduce smoke exposure.

It's been scientifically proven that secondhand smoke is dangerous. So, hopefully the smokers in your life will be willing to take these simple steps.

Just as a person who smokes chooses to light up, nonsmokers have a choice, too — to walk away from other people's smoke at home, school, work, restaurants, even friends' and family members' houses. New laws are making it easier all the time for nonsmokers to lead smoke-free lives.

Taking a stand on secondhand smoke will keep you much healthier and possibly even help someone you love think twice about their own unhealthy habit, too.