Causes of Heart Attack and Remedies

Heart attack is the death of a segment of heart muscle caused by the loss of blood supply.

The blood supply is usually lost because a coronary artery, one that supplies blood to the heart muscle, is blocked by a blood clot (coronary thrombosis).

What is a heart attack?

Myocardial infarction is another name for a heart attack. Other terms used for a heart attack include myocardial infarction, cardiac infarction, and coronary thrombosis (Infarction refers to the process whereby an area of dead tissue is caused by a loss of blood supply).

According to the American Heart Association:

During a heart attack, the heart muscle that loses its blood supply starts to suffer injury. How much damage occurs depends on the size of the area that is supplied by the blocked artery, as well as the length of time between injury and treatment.The damaged heart muscle heals by forming scar tissue. The healing process may take several weeks. Despite severe injury to a part of the heart, the rest of the organ carries on working.

However, as part of the heart has been damaged, it will probably be weaker and will not pump as much blood as it used to. With the right treatment and lifestyle changes, further damage can be prevented or limited. Symptoms of a heart attack

The following are signs and symptoms for diagnosing a heart attack:

Chest discomfort, mild pain
Coughing
Nausea
Vomiting
Crushing chest pain
Pressure tightness, pain, squeezing or aching in the chest or arms that spreads to the neck, jaw, or back
Dizziness
Dyspnea (shortness of breath)
Face seems gray
A feeling of terror that your life is coming to its end
Feeling really awful (general feeling)
Restlessness
Feeling clammy and sweaty
Shortness of breath
The emergency services should be called immediately.

The pain of a heart attack is not alleviated by changing position; the pain is normally constant, but it may sometimes come and go. Patients describe the pain as one of pressure, like a clamp squeezing inside your chest. The pain can last from a few minutes to many hours.

Causes of a heart attack
The following are possible factors associated with increased risk of heart attack.

Age: Risk increases when a man is over 45, and a woman is over 55.
Angina: An illness where not enough oxygen reaches the heart, causing chest pain resembling a heart attack, but it resolves after taking medication. Angina raises the risk of a heart attack.
High blood cholesterol levels: Increases the risk of developing blood clots in the arteries.
Diabetes: People with diabetes have a higher risk of developing several diseases and conditions, many of them contribute to a higher risk of heart attack.
Diet: Someone who consumes large quantities of, for example, saturated fats, will eventually have a higher risk of having a heart attack.
Genes: You can inherit a higher risk of heart attack.
Heart surgery: Patients who have had heart surgery have a higher risk.
Hypertension (high blood pressure).
Obesity, overweight.
Physical inactivity: More active people have a lower risk.
Previous heart attack: Anybody who has already had a heart attack is more likely to have another one, compared with people who have not.
Smoking.

HIV: People who are HIV positive have a 50 percent higher risk of heart attack. Work stress: Individuals with stressful jobs, or shift workers have an increased risk of heart attack. Diagnosis of heart attacks. Any doctor, nurse, or health care professional, will send a patient straight to hospital if they suspect they may have a heart attack. In hospital, several tests might be done:

ECG (Electrocardiograph): Monitors the electrical activity of the heart muscles Cardiac enzyme tests: Blood tests detect enzymes produced during a heart attack Chest X-ray: To look for swelling of the heart Treatments for a heart attack. The faster the heart attack patient can be treated, the more successful his/her treatment will be. These days, the majority of heart attacks can be treated effectively. It is crucial to remember that the patient's survival depends largely on how quickly they can be taken to hospital.

Treatments during a heart attack
CPR (cardio-pulmonary resuscitation)

Some heart attack patients stop breathing; they do not move or respond when spoken to or touched, they may also be coughing. If this is the case, CPR should be started straight away. This involves:

Manual chest compressions - continuous chest compressions to the heart at about 100 beats per minute. Defibrillator - the defibrillator sends electric shocks across the patient's chest - the aim is to use electricity to shock the heart back into proper activity. Aspirin - often given to patients during a heart attack. Aspirin will help stop the clot in the artery from growing.

Thrombolytics - these dissolve blood clots.

Painkillers - morphine is sometimes injected into the patient to control the pain and reduce anxiety. Treatments following a heart attack. Most patients will need several different medications after their heart attack. The aim being to prevent future heart attacks from occurring.

Aspirin and other antiplatelets: Antiplatelets lower the chances of blood clotting Beta-blockers: Make the heart beat slower and with less force ACE (Angiotensin-converting enzyme) inhibitors: Ease the workload on the heart by opening up blood vessels and lowering blood pressure

Statins: Lower blood cholesterol levels

Procedures after a heart attack: If the patient's heart has been severely damaged they may need a procedure. The most common two are: Angioplasty: This procedure opens up the coronary artery. A small wire enters the artery and is pushed until it reaches the clot in the coronary artery. A small balloon at the end of the wire is placed at the narrowest part of the artery and inflated, squashing the clot. A flexible metal mesh, called a stent, is then placed there to keep the artery open.

CABG (Coronary artery bypass graft): The damaged blood vessel is bypassed with grafts taken from blood vessels elsewhere in the body. The bypass effectively goes around the blocked area of the artery, allowing blood to pass through into the heart muscle. Recovery after a heart attack[Woman having a heart attack] Resting after a heart attack is essential.  Recovering from a heart attack can be a slow and gradual process.

It may involve liaising with various types of health care professionals, including doctors, dietitians, nurses, physiotherapists, pharmacists, and personal trainers.

Physical activity: It is vital that a recovering heart attack patient tries to stay active. However, it is important that any exercise program is devised by a specialist. Going back to work: When a heart attack patient can go back to work depends on various factors including the severity of the heart attack and the type of job. It is vital that people do not rush back to work. Depression: About 20 percent of heart attack patients go on to have a major episode of depression not long afterward. Heart attack patients who feel depressed or anxious should tell their doctors immediately.

Driving: Experts advise that a person refrains from driving for at least 4 weeks after a heart attack. Erectile dysfunction: Approximately one third of all men who have a heart attack have problems getting, or sustaining, an erection. Experts say that sexual activity does not raise a person's risk of having another heart attack. It is important that men with erectile dysfunction talk to their doctors - in the majority of cases, medications are effective at restoring function. Complications after a heart attack 

There are two types of complications, those that occur pretty much straight away, and those that happen later.

Immediate complications

Arrhythmias - the heart beats irregularly, either too fast or too slowly. Most patients, with time, will return to regular rhythms. Cardiogenic shock - the patient's blood pressure suddenly drops dangerously. The heart cannot supply enough blood for the body to work adequately. Hypoxemia - levels of blood oxygen become too low. Pulmonary edema - fluid accumulation in and around the lungs. DVT (deep vein thrombosis) - the deep veins of the legs and pelvis develop blood clots which either block or interrupt the flow of blood in the vein. Myocardial rupture - the heart attack damages the wall of the heart. This increases the risk of a heart wall rupture. Ventricular aneurysm - one of the chambers (ventricles) of the heart forms a bulge. Complications that can occur later Aneurysm - scar tissue builds up on the damaged heart wall. This leads to blood clots, low blood pressure, and abnormal heart rhythms. Angina - Not enough oxygen is reaching the heart. Symptoms may be similar to those of a heart attack. Congestive heart failure - the heart can only beat very weakly. The patient feels exhausted and breathless. Edema - fluid accumulates in the ankles and legs (they swell).

Loss of erectile function - erectile dysfunction is generally caused by a vascular problem. However, it can also be the result of depression. Loss of libido - this is especially the case with men. Pericarditis - the lining of the heart becomes inflamed, causing serious chest pain. Patients who comply with their doctor's instructions have a much better chance of recovery than those who don't. It is important that the doctor monitors a heart attack patient for several months afterwards.

Minimizing your chances of having a heart attack
1.Don't smoke
2.Eat a balanced, healthy diet
3.Get plenty of exercise
4.Get plenty of good quality sleep
5Keep diabetes under control
6.Keep alcohol intake down
7.Keep blood cholesterol at optimum levels
8.Keep blood pressure at safe levels
9.Maintain a healthy body weight
10.Avoid stress where possible
11.Learn how to manage stress

18 Helpful Remedies to Relieve Headache Pain & Tension

Headaches often get brushed aside as nothing more than a common complaint, a quit-your-whining-and-start-working type of thing…if only. While many people suffer them at one point or another, rarity is not the best way to judge just how nasty something can be. The pain of a headache can make day-to-day life a miserable challenge, and forces us to head straight for the aspirin. This is a sticky situation, because ultimately that will only perpetuate the problem.

18 Headache Remedies- to get rid of headache pain & pressure.

When you take over-the-counter pain killers all you’re doing is smothering your symptoms and ignoring the real issue of what triggers the headache. Natural remedies for headaches may take a bit more thought than simply popping a pill, but don’t brush them off. They won’t wreak havoc on your body like other over-the-counter or prescription pain-killers do, and you’re less likely to become so dependent on them that you need them for every little ache.

1. Crush it with cayenne

Utilizing something spicy may not sound headache helpful, but cayenne is somewhat revered in the kingdom of natural remedies to treat pain and inflammation. The secret behind its success lies in an ingredient called capsaicin, which inhibits something in our body that is one of the main elements in pain perception called Substance P. In short, Substance P is part of what makes us feel pain, and the capsaicin depletes it. Numerous studies, the first in 1998 in The Clinical Journal of Pain, support that when applied topically to the nasal passages; people experience a significant decrease in the severity of their headaches, all thanks to capsaicin.

You will need…
-1/4 teaspoon cayenne powder
-4 ounces of warm water
-cotton swabs

Directions

Dilute a ½ teaspoon of cayenne powder in 4 ounces of warm water. Soak a cotton swab in the solution and stir it around to make sure it’s covered-the powder can sometimes sink to the bottom.

Apply the moist swab gently to the inside of each nostril until you can feel the heat. It may be a bit unpleasant at first, but take the burning sensation as a sign that it’s working. When it subsides, your headache will hopefully be wiped out, or at the very least better than before.

cayenne headache remedy

2. Go nuts

Instead of popping a pill when you get a headache, toss back some almonds. For everyday tension-type headaches, almonds can be a natural remedy and a healthier alternative to other medicine. It acts as a pain reliever because it contains something called salicin, which is also an agent in popular over the counter killers. Try eating a handful or two of these wholesome nuts when you feel the ache start to set in.

Note: People who suffer from migraines may find that almonds are a trigger food eat almonds

3. Find some feverfew

Headaches, particularly migraines, can be relieved through the use of the feverfew plant. When a migraine is in the works your blood vessels are changing, and theories suggest that the vessels in your head are expanding and pressing on nerves. Feverfew has been confirmed to relax the tension/constrict blood vessels, easing the painful pressure. It also reduces inflammation and pain overall with a substance called parthenolide, which has results similar to taking a daily aspirin, but without the side effects.

You will need…
-1 ounce fresh or dried flowers
-1 pint of boiling water

Add 1 ounce of fresh or dried feverfew flowers to 1 pint of boiling one. Steep for 10 minutes, and then strain. Drink half a cup twice a day as needed.

4. Apply an apple cider vinegar compress

Apple cider vinegar (ACV) has a long history in realm of natural remedies. It’s been used to relieve everything from scurvy to hay fever, and just about any other ailment that falls in between. Some modern day studies have proven its effectiveness in treating certain illnesses, but most of its clout lies in the reports of people throughout the centuries who have benefited from it. If you find yourself coming down with a throbbing headache, try getting some quality ACV time into your day in the form of a steam-style treatment.

You will need…
-1/4 cup of ACV
-Roughly 3 cups of boiling water
-1 cup of fresh cool water

Directions…

Pour ¼ cup of apple cider vinegar into a large bowl, and then fill the bowl halfway with boiling water. Place a towel over your head so that it drapes over the bowl, trapping the steam, and hold your face over it. Make sure your face isn’t so close that it gets burned by the steam. Do this for 5-10 minutes, or when the water starts to cool down, breathing in and out deeply the whole time. When you’re done, use the towel to pat your face dry, and go drink a glass of cool water.

apple cider vinegar compress

5. Stretch, relax, and breathe

Our lives are fast paced, busy, and filled with more than a little stress. Our overworked minds and bodies react to this by tensing and knotting up muscles, usually in the upper back, neck, and shoulders. Thanks to a little something called referred pain-pain felt in an area other than where the actual painful stimulus is-we end up with tension-type headaches. To help head these buggers off, try some of the following tips.

Do yoga: Yoga will get your mind focused, stretch out your muscles, and get you moving in ways that can help you drop the tension-and if you drop the tension, you can drop the tension-headache. Just doing a few moves when the pain starts up can help, but the best thing to do is a set aside a few minutes each day to practice regularly and prevent headaches before they happen.

Breathe: You may think your breathing alright, but if your head is pounding you’re likely not getting the most out of the oxygen you take in. In general we take breaths that are too shallow, and when we are experiencing pain or stress, we definitely breathe to shallow. Make a conscious effort to take deep, full, breaths that start in your diaphragm and fill up your lungs. This will get your plenty of fresh oxygen circulating through your blood and will also help relax your mind and body.

Drop your shoulders: This is one I remind myself to do about 5 times a day. Make yourself aware of how you carry your shoulders. When you think of it, tell yourself to drop them down. You’d be surprised at how often we carry them hunched up too high, resulting in soreness and, of course, headaches.

6. Get moving

An aching head does not inspire one to get active, but getting up and moving-outside in fresh air if possible- can help loosen up tight muscles causing a headache. It also gives you something to focus on to take your mind off the pain. Good exercise also releases endorphins, which can dull the uncomfortable sensation caused by a headache. To get the most out of your activity, keep in mind the following tips.

Stay regular: Exercising only when you feel like it is less likely to prevent headaches then exercising on a regular basis. Routine also gives your body just that-routine. Routine helps us function, at least physically, better than we might if we didn’t have any.

Warm up and cool down: Take your time getting yourself warmed up and properly cooled down. Jumping into strenuous activities and then abruptly stopping is more likely to cause a headache then stop it.

Enjoy the outdoors: If possible, exercise outside. The invigorating fresh air and change in scenery does something that just makes our bodies and minds feel good.

7. Drink fish oil

There are some small-scale studies that show the ingestion of fish oil can help reduce migraines and head pain, thanks to its omega-3 fatty acids, which promotes heart health. The American Heart Association states that the ingredients in fish oil may help reduce inflammation, blood clotting, lower blood pressure, and steady heart rhythm. Those actions in turn may help reduce head pain because it may reduce the inflammation of blood cells that press and pinch on nerves.

You will need…
-1 tablespoon of fish oil OR fish oil oral supplements
-1 glass of orange juice

Directions
If you are taking fish oil capsules, follow the dosing on the bottle. If using the actual oil, mix a tablespoon into a glass of cold orange juice and drink up! It’s really not as bad as it sounds.

drink fish oil to get rid of headaches

8. Hot or cold?

Headaches are tricksy little things, with what clears them up for one person totally triggering them for another. There’s evidence to support both hot and cold compress treatments, and it all has to do with the muscles and blood vessels. Some headaches are caused, at least in part, by expanded blood vessel pressing on nerves. For these, applying something cold to the area can constrict those vessels and relieve some of the pressure causing the throbbing ache. Other headaches are caused by tension and anxiety, and cold tends to tighten up muscles that then pinch nerves and enlarge blood vessels. You’ll have to play around to see if you’re someone who benefits from cold/ cool treatment or hot/warm, while some people find alternating between the two works best.

You will need…
1. Cold compress, such as a bag of frozen peas, a bag of ice, or a cold pack.
2. Hot compress, such as a towel soaked in very warm water.

Directions

Find a quiet place to lie down, preferably where you can dim the lights or turn them off. Place the cold or hot compress on your forehead and relax. At some point, try switching to the back of your head, or the top, depending on where the pain is concentrated. You can also try a cold compress at one location and a hot compress on another, either on your head, or place the hot compress on your shoulders if your headache is from tension. Do this for as long as you feel you need to. Try sipping fresh water through a straw if you can manage during or after the treatment, and make sure to ease back into your daily routine-don’t just dash onto a crowded street in blinding sunlight.

Tip: Here’s how to make a good hot compress at home that won’t least its heat as quickly as a warm washcloth.

9. Avoid MSG

Monosodium glutamate (MSG) is added to food to enhance its flavor. It is derived from an amino acid, called glutamic acid, which occurs naturally in various foods. Many people who suffer headaches find that foods containing MSG triggers migraines or other types of headaches, possibly due to the fact that it excites our neurons. Make sure you read food labels to check if the product has MSG, the FDA is requires companies to list it, however it can also be hidden as a component of other ingredients. Watch for some of these words, which can give away “hidden” MSG, and be extra cautious around Chinese food, processed meats, canned vegies, gravy/soup/dip mixes, and soy-based items.

-Gelatin
-Yeast extract
-Anything “hydrolyzed”
-Textured protein

10. Improve your posture

Improving your posture can make all the difference in the world when it comes to tension-type headaches. Many of us spend our days working in an office or sitting down at a computer with little to no movement, and many of us are guilty of poor posture. We slouch, slump, and hunch forward, which strains our muscles and creates nasty headaches. Try using an ergonomic chair if you’re sitting down a lot, and make a conscious effort to sit up tall but relaxed, with your shoulders back, your chest open, and your neck not sticking too far forward. Working on strengthening core muscles helps a lot with posture, since balance and the strength to support ourselves properly comes from mostly from our center.

11. Use your imagination

Mental imagery has been shown to reduce headaches, whether mild or severe, by helping people relax and loosen up the knots that may be causing the pain. There are guided imagery coaches, but you can also do this on your own. Imagery exercises create a “mental scape” that is calm, peaceful, and pain free-your happy place, if you will. To work on your ‘scape, try the following.

The following…

Find a quiet place to close your eyes and use your mind to fill your head with something other than pain. Picture rolling hills or waves lapping over sand, even just creating a landscape of soothing colors can be helpful. Try adding a quiet soundtrack to this exercise; be it sounds of nature or just a soft song that calms you down. Breathe and be patient. Also, be patient. And then be a little more patient. Don’t get worked up because your headache isn’t gone after you spent 30 seconds impatiently picturing a tree, this stuff takes practice and some dedication (and patience) but it’s worth it.

12. Munch on gingerroot

Prostaglandin synthesis is a process that takes place in some animals (including humans) that makes lipid (fat) compounds within their cells. Those fatty substances are like little chemical messengers that mediate biological processes, like inflammation, and alerting neurons to pain. Certain enzymes spark off the prostaglandin synthesis, while some drugs, such as aspirin, inhibit the synthesis. Gingerroot, a natural alternative, is thought to inhibit the synthesis as well. On top of that, if you’re getting knocked with a migraine, it can help quell your nausea. Simply sip a nice steaming cup of gingerroot tea and relax while you wait for your headache to ease up.

You will need…
-3 quarter size slices of gingerroot
-2 cups of water

Slice 3 slices off of a piece of raw gingerroot, with each being roughly the size of a quarter. Gently simmer the pieces of ginger in 2 cups of water, covered, for 30 minutes. Use something to remove the pieces of ginger and transfer to a mug, or if you prefer, leave them in. Sip slowly and breathe in the steam if you want. Relax!

munch on ginger

13. Apply peppermint oil

Peppermint oil has a wonderfully soothing effect when you’re suffering from a headache, easing the discomfort and clearing your mind. It can be applied to various places, and people who use it find that it works quickly to relieve pain. If you have sensitive skin and find that it irritates it, try diluting it with a bit of olive oil or water.

You will need…
-Peppermint oil

Massage the peppermint oil onto your temples, the back of your jaw, and forehead. You will feel a cooling sensation upon applying it. Breathe deeply, and if possible, find a quiet place to relax and sip some cool water.

14. Butterbur for migraines

Butterbur refers to plants found in the daisy family. Long used by Native Americans as a remedy for headaches and inflammation, Butterbur has gained more and more credit lately in the world of western medicine, and the American Academy of Neurology and American Headache Society both endorse butterbur for preventing migraines based on at least two strong clinical trials. It is thought to be effective because some Butterbur species contain chemicals that work in two ways, one in which inflammatory effects of certain chemicals are lowered, and the other being that it functions as a natural beta blocker, which results in normal flow of blood to the brain. That in turn can help control blood pressure/the spasmodic capillary action that can cause migraines. The highest concentration of the plants helpful chemicals are found in Butterbur root.

Please Note: The usual adult dosage is 50-100 milligrams twice daily to help reduce severity of migraines/ prevent them, but check with a healthcare practitioner before using butterbur as a migraine treatment. Look for a brand of extract labeled PA-Free, which ensures that it was safely processed to remove potentially harmful, toxic, chemicals found naturally in the plant.

15. Eat less chocolate

Pretty straightforward-chocolate and the caffeine it contains make it a common trigger for headaches in many people.

16. Know your facts about B3

Vitamin B3, also known as niacin, is a water-soluble B vitamin that may trigger vascular headaches, thanks to something called a “flush.” Niacin dilates (opens up) the body’s blood vessel, right down to the small capillaries, which increases blood flow. While it can be helpful in some cases, it may cause a headache triggered by the pounding blood flow and possible nerve pressure caused by it. It’s best to talk to a healthcare practitioner about B3 to know how you should properly take, or if it will be helpful.

17. Grab a pencil

Holding a pencil between your teeth (holding, not biting or clenching your jaw) can help a tension headache dissipate. The actual physical action of holding the pencil between your teeth activates your “smile” muscles, relaxing your jaw. We often times clench our teeth when stressed and this in turn strains the muscle connecting the jaw to the temples and causes a tension headache. Again, make sure your jaw is relaxed and the pencil is held lightly between your teeth.

18. Drink up

On average we don’t drink enough water daily, and that alone is cause for a headache. Coffee, alcohol, sugary drinks-all can dehydrate you (hence the pounding headache that comes along with a hangover) and should be avoided. As soon as your head starts to hurt, drink a tall glass of water, and then sip throughout the day. Gradually the pain will start to ease up, and you’ll be hurting less and well-hydrated to boot. Simply drinking water may seem too obvious or simple to actually work as a headache remedy but it can, and often time’s does. We humans often just seem to feel the need to make things more complicated than they are.

You use your head for a lot of things, maybe not all things, but hopefully for a lot of them, and a throbbing pain in your noggin can really make it hard to function. While over-the-counter pain killers may temporarily relieve the discomfort, they’re not going to prevent headaches from returning full force-or worse- in the future. Give some headache home remedies a shot, and you’ll end up saving yourself a headache (probably lots of headaches) in the future.

Tips for food-related headaches

Food, especially nowadays with all the extra synthetic/chemical stuff we add to it, can be a major trigger for some people’s migraines or other types of headaches. To pinpoint what may set you off, try the following.

Keep a food diary: Record the foods you eat and track your headache patterns. See if you can spot a link.

Always read food labels: While the FDA requires companies to list many things on their labels, some things can also be hidden as a component of other ingredients. Do you research on words to look out for that may disguise or make it difficult to avoid the things you want to.

Listen to your body: You should always listen to your body, but sometimes it’s hard…like when there’s a plate of double-chocolate chunk cookies sitting in front of you, or you’re craving a mug of steaming hot fresh coffee. Of course we’ll indulge at times, but if your body protests (like with a migraine) respect it. It’s your body, you two live together, and you simply can’t have all the things you want in life all the time (which is probably a very good thing.)

5 Tips for Healthy Skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

Don't have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun;

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you're swimming or perspiring. Seek shade. Avoid the sun between 10 a.m. and 2 p.m., when the sun's rays are strongest. Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

2. Don't smoke;
Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health.

Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently;
Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water. Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers. Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it. Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin. Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

4. Eat a healthy diet;

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

5. Manage stress;

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

6 Timely Tips for Hot-Summer

The dog days of summer. We never know exactly when they’re going to hit, but when they do, handle them with care. It’s easy to forget that extreme bouts of heat can have dire consequences even in healthy people, not just those who have trouble regulating body temperature – the very young, the elderly, outdoor workers and people suffering from conditions such as obesity, diabetes and/or cardiovascular problems.

In other words, we’re all vulnerable no matter what condition we’re in, so be kind to yourself when temperatures climb. Wear light-colored clothes to reflect the heat, hats and sunglasses to shield your eyes and drink plenty of liquids. What else can we do to avoid heat-related ills? Here are 6 timely tips to help you cope:

1. Make Your Home a Cool Cocoon

Keep the house cool with an energy-efficient air conditioner, and reduce heat gain with window coverings like blinds, shades and curtains. Keep window coverings closed during the day and remember to clean A/C filters weekly to prevent dust and dirt build-up from blocking cool airflow. Keep the oven off during the day. Do roasting or baking late in the evening, as infrequently as possible. Dishwashers can generate a tremendous amount of heat, so wait till it’s truly full before running it, and run it at night or as little as possible during the summer months If the power goes out or your air conditioner dies in the middle of a heat wave, cool off with frequent showers or keep a tub full of cool water to use as a temporary dunking tank; bunk in with an air-conditioned friend, or head to an air-conditioned location like a library, theater or cooling station. Studies show that as little as two hours spent in an air-conditioned location can reduce the risk of dangerous heat-related illness. Always remember: Fans don’t cool the air; they move hot air around, speeding dehydration when temps soar. If a fan is all you have to work with for the duration, try cooling small spaces the old-fashioned way – with a fan pointed at a pile of ice in metal bowl or large waterproof container to catch the water.

2. Move With Care, Indoors and Out

During heat waves, concrete and asphalt hold the heat by day, then release it at night, making the heat feel especially relentless. Air quality tends to plummet as well, so just because the sun’s set that doesn’t mean it’s great time to go for a 5k run in the park. Even if you are quite fit, exercising in hot, humid conditions may be too much stress on your heart, so why risk it?

Instead, take a more conservative approach and workout in the A/C at home or sign up for a short-term summer membership at a local gym to maintain your routine till the more comfortable temps of autumn arrive. If you absolutely must go for a run, mow the lawn or tend the garden, do so in the hours just before and after dawn when the air is at its coolest.

3. Chill Mind And Body, Literally, With “Cooling Breaths”

To cool down anytime, anywhere, hands-free, try our favorite “cooling breath” technique. Also known as the Sheetali Pranayama, this simple, centering, cooling exercise involves curling your tongue, breathing in through the mouth, and slowly exhaling. Click here for detailed instructions, and chill your body and mind on demand.

4. Cool Your Belly With Smaller, Lighter meals

Ever notice how “comfort foods” have considerably less appeal in the summer? Think of it as your body’s way of telling you to eat less of the heavy stuff. When you overload on food, your body has to work harder to digest it all, siphoning off valuable energy and generating internal heat to get the job done. Instead, lean on salads, fresh fruit and make-ahead foods that don’t require as much digestive heavy lifting.

To get through the summer without over-taxing our bellies, at Be Well we rely on breakfast smoothies, refreshing salads and green drinks at lunch and veggie-rich dinners with small servings of lean protein.

5. Chew on Cooling Foods

Help hydrate your body not only by drinking liquids but also by eating them, in the form of water and nutrient-dense veggies and fruits. Among the high-water-content veggies to include in your summertime diet: cucumber, leafy greens, tomatoes, squash and celery. Topping the refreshing list in the fruit category are water-rich treats like watermelon, honeydew melon, strawberries, apples, grapefruit, etc.

6. Drink the Drinks That Really Hydrate

What do most people reach for when temperatures soar? Beer, specialty cocktails, coffee, soda, iced tea and sports drinks – all fairly lousy choices because they tend to encourage more frequent urination and in so doing, hydrate you less well or even dehydrate you at a time when that’s the last thing your body needs.

To hydrate well, stick to the basics and sip on any of the following throughout the day, before you actually start to feel thirsty: plain water; water flavored with lemon and cucumber slices; coconut water; green drinks; organic, decaf iced tea, herbal tea or my favorite, roobios tea.

Stay away from commercial sugar-and-chemical-laden commercial sports drinks. Instead, brew up your own healthy version and enjoy.

For more thoughts on how to stay hydrated throughout the summer and beyond, check out my post 5 Reasons Why Hydration Is Essential to Health.