Domestic violence against men: Know the signs

Domestic violence against men isn't always easy to identify, but it can be a serious threat. Know how to recognize if you're being abused — and how to get help. Women aren't the only victims of domestic violence. Understand the signs of domestic violence against men, and know how to get help.

Recognize domestic violence against men

Domestic violence — also known as domestic abuse, battering or intimate partner violence — occurs
between people in an intimate relationship. Domestic violence against men can take many forms, including emotional, sexual and physical abuse and threats of abuse. It can happen in heterosexual or same sex relationships.
It might not be easy to recognize domestic violence against men. Early in the relationship, your partner might seem attentive, generous and protective in ways that later turn out to be controlling and frightening. Initially, the abuse might appear as isolated incidents. Your partner might apologize and promise not to abuse you again.
In other relationships, domestic violence against men might include both partners slapping or shoving each other when they get angry — and neither partner seeing himself or herself as being abused or controlled. This type of violence, however, can still devastate a relationship, causing both physical and emotional damage.
You might be experiencing domestic violence if your partner:

• Calls you names, insults you or puts you down
• Prevents you from going to work or school
• Stops you from seeing family members or friends
• Tries to control how you spend money, where you go or what you wear
• Acts jealous or possessive or constantly accuses you of being unfaithful
• Gets angry when drinking alcohol or using drugs
• Threatens you with violence or a weapon
• Hits, kicks, shoves, slaps, chokes or otherwise hurts you, your children or your pets
• Assaults you while you're sleeping, you've been drinking or you're not paying attention to make up for a difference in strength
• Forces you to have sex or engage in sexual acts against your will
• Blames you for his or her violent behavior or tells you that you deserve it
• Portrays the violence as mutual and consensual

If you're gay, bisexual or transgender, you might also be experiencing domestic violence if you're in a relationship with someone who:

• Threatens to tell friends, family, colleagues or community members your sexual orientation or gender identity
• Tells you that authorities won't help a gay, bisexual or transgender person
• Tells you that leaving the relationship means you're admitting that gay, bisexual or transgender relationships are deviant
• Justifies abuse by telling you that you're not "really" gay, bisexual or transgender
• Says that men are naturally violent

Children and abuse

Domestic violence affects children, even if they're just witnesses. If you have children, remember that exposure to domestic violence puts them at risk of developmental problems, psychiatric disorders, problems at school, aggressive behavior and low self-esteem. You might worry that seeking help could further endanger you and your children, or that it might break up your family. Fathers might fear that abusive partners will try to take their children away from them. However, getting help is the best way to protect your children — and yourself.

Break the cycle

If you're in an abusive situation, you might recognize this pattern:

• Your abuser threatens violence.
• Your abuser strikes you.
• Your abuser apologizes, promises to change and offers gifts.
• The cycle repeats itself.

Typically the violence becomes more frequent and severe over time.
Domestic violence can leave you depressed and anxious. You might be more likely to abuse alcohol or drugs or engage in unprotected sex. Domestic violence can even trigger suicide attempts. Because men are traditionally thought to be physically stronger than women, you might be less likely to talk about or report incidents of domestic violence in your heterosexual relationship due to embarrassment or fear of ridicule. You might also worry that the significance of the abuse will be minimized because you're a man. Similarly, a man being abused by another man might be reluctant to talk about the problem because of how it reflects on his masculinity or because it exposes his sexual orientation. Additionally, if you seek help, you might confront a shortage of resources for male victims of domestic violence. Health care providers and other contacts might not think to ask if your injuries were caused by domestic violence, making it harder to open up about abuse. You might also fear that if you talk to someone about the abuse, you'll be accused of wrongdoing yourself. Remember, though, if you're being abused, you aren't to blame — and help is available.
Start by telling someone about the abuse, whether it's a friend, relative, health care provider or other close contact. At first, you might find it hard to talk about the abuse. However, you'll also likely feel relief and receive much-needed support.

Leaving an abuser can be dangerous. Consider taking these precautions:

• Call a domestic violence hotline for advice. Make the call at a safe time — when the abuser isn't around — or from a friend's house or other safe location.
• Pack an emergency bag that includes items you'll need when you leave, such as extra clothes and keys. Leave the bag in a safe place. Keep important personal papers, money and prescription medications handy so that you can take them with you on short notice.
• Know exactly where you'll go and how you'll get there.

Protect your communication and location

An abuser can use technology to monitor your telephone and online communication and to track your physical location. If you're concerned for your safety, seek help. To maintain your privacy:

• Use phones cautiously. Your abuser might intercept calls and listen to your conversations. He or she might use caller ID, check your cellphone or search your phone billing records to see your complete call and texting history.
• Use your home computer cautiously. Your abuser might use spyware to monitor your emails and the websites you visit. Consider using a computer at work, at the library or at a friend's house to seek help.
• Remove GPS devices from your vehicle. Your abuser might use a GPS device to pinpoint your location.
• Frequently change your email password. Choose a password that would be impossible for your abuser to guess.
• Clear your viewing history. Follow your browser's instructions to clear any record of websites or graphics you've viewed.

Where to seek help

In an emergency, call 911 — or your local emergency number or law enforcement agency. The following resources also can help:

• Someone you trust. Turn to a friend, relative, neighbor, co-worker or religious or spiritual adviser for support.
• National Domestic Violence Hotline: 800-799-SAFE or 800-799-7233. The hotline provides crisis intervention and referrals to resources.
• Your health care provider. Doctors and nurses will treat injuries and can refer you to other local resources.
• A counseling or mental health center. Counseling and support groups for people in abusive relationships are available in most communities.
• A local court. Your district court can help you obtain a restraining order that legally mandates the abuser to stay away from you or face arrest. Local advocates may be available to help guide you through the process.

Domestic violence against men can have devastating effects. Although you may not be able to stop your partner's abusive behavior, you can seek help. Remember, no one deserves to be abused.

Read More

Domestic violence against men: Know the signs

Domestic violence against men isn't always easy to identify, but it can be a serious threat. Know how to recognize if you're being abused — and how to get help. Women aren't the only victims of domestic violence. Understand the signs of domestic violence against men, and know how to get help.

Recognize domestic violence against men

Domestic violence — also known as domestic abuse, battering or intimate partner violence — occurs
between people in an intimate relationship. Domestic violence against men can take many forms, including emotional, sexual and physical abuse and threats of abuse. It can happen in heterosexual or same sex relationships.
It might not be easy to recognize domestic violence against men. Early in the relationship, your partner might seem attentive, generous and protective in ways that later turn out to be controlling and frightening. Initially, the abuse might appear as isolated incidents. Your partner might apologize and promise not to abuse you again.
In other relationships, domestic violence against men might include both partners slapping or shoving each other when they get angry — and neither partner seeing himself or herself as being abused or controlled. This type of violence, however, can still devastate a relationship, causing both physical and emotional damage.
You might be experiencing domestic violence if your partner:

• Calls you names, insults you or puts you down
• Prevents you from going to work or school
• Stops you from seeing family members or friends
• Tries to control how you spend money, where you go or what you wear
• Acts jealous or possessive or constantly accuses you of being unfaithful
• Gets angry when drinking alcohol or using drugs
• Threatens you with violence or a weapon
• Hits, kicks, shoves, slaps, chokes or otherwise hurts you, your children or your pets
• Assaults you while you're sleeping, you've been drinking or you're not paying attention to make up for a difference in strength
• Forces you to have sex or engage in sexual acts against your will
• Blames you for his or her violent behavior or tells you that you deserve it
• Portrays the violence as mutual and consensual

If you're gay, bisexual or transgender, you might also be experiencing domestic violence if you're in a relationship with someone who:

• Threatens to tell friends, family, colleagues or community members your sexual orientation or gender identity
• Tells you that authorities won't help a gay, bisexual or transgender person
• Tells you that leaving the relationship means you're admitting that gay, bisexual or transgender relationships are deviant
• Justifies abuse by telling you that you're not "really" gay, bisexual or transgender
• Says that men are naturally violent

Children and abuse

Domestic violence affects children, even if they're just witnesses. If you have children, remember that exposure to domestic violence puts them at risk of developmental problems, psychiatric disorders, problems at school, aggressive behavior and low self-esteem. You might worry that seeking help could further endanger you and your children, or that it might break up your family. Fathers might fear that abusive partners will try to take their children away from them. However, getting help is the best way to protect your children — and yourself.

Break the cycle

If you're in an abusive situation, you might recognize this pattern:

• Your abuser threatens violence.
• Your abuser strikes you.
• Your abuser apologizes, promises to change and offers gifts.
• The cycle repeats itself.

Typically the violence becomes more frequent and severe over time.
Domestic violence can leave you depressed and anxious. You might be more likely to abuse alcohol or drugs or engage in unprotected sex. Domestic violence can even trigger suicide attempts. Because men are traditionally thought to be physically stronger than women, you might be less likely to talk about or report incidents of domestic violence in your heterosexual relationship due to embarrassment or fear of ridicule. You might also worry that the significance of the abuse will be minimized because you're a man. Similarly, a man being abused by another man might be reluctant to talk about the problem because of how it reflects on his masculinity or because it exposes his sexual orientation. Additionally, if you seek help, you might confront a shortage of resources for male victims of domestic violence. Health care providers and other contacts might not think to ask if your injuries were caused by domestic violence, making it harder to open up about abuse. You might also fear that if you talk to someone about the abuse, you'll be accused of wrongdoing yourself. Remember, though, if you're being abused, you aren't to blame — and help is available.
Start by telling someone about the abuse, whether it's a friend, relative, health care provider or other close contact. At first, you might find it hard to talk about the abuse. However, you'll also likely feel relief and receive much-needed support.

Leaving an abuser can be dangerous. Consider taking these precautions:

• Call a domestic violence hotline for advice. Make the call at a safe time — when the abuser isn't around — or from a friend's house or other safe location.
• Pack an emergency bag that includes items you'll need when you leave, such as extra clothes and keys. Leave the bag in a safe place. Keep important personal papers, money and prescription medications handy so that you can take them with you on short notice.
• Know exactly where you'll go and how you'll get there.

Protect your communication and location

An abuser can use technology to monitor your telephone and online communication and to track your physical location. If you're concerned for your safety, seek help. To maintain your privacy:

• Use phones cautiously. Your abuser might intercept calls and listen to your conversations. He or she might use caller ID, check your cellphone or search your phone billing records to see your complete call and texting history.
• Use your home computer cautiously. Your abuser might use spyware to monitor your emails and the websites you visit. Consider using a computer at work, at the library or at a friend's house to seek help.
• Remove GPS devices from your vehicle. Your abuser might use a GPS device to pinpoint your location.
• Frequently change your email password. Choose a password that would be impossible for your abuser to guess.
• Clear your viewing history. Follow your browser's instructions to clear any record of websites or graphics you've viewed.

Where to seek help

In an emergency, call 911 — or your local emergency number or law enforcement agency. The following resources also can help:

• Someone you trust. Turn to a friend, relative, neighbor, co-worker or religious or spiritual adviser for support.
• National Domestic Violence Hotline: 800-799-SAFE or 800-799-7233. The hotline provides crisis intervention and referrals to resources.
• Your health care provider. Doctors and nurses will treat injuries and can refer you to other local resources.
• A counseling or mental health center. Counseling and support groups for people in abusive relationships are available in most communities.
• A local court. Your district court can help you obtain a restraining order that legally mandates the abuser to stay away from you or face arrest. Local advocates may be available to help guide you through the process.

Domestic violence against men can have devastating effects. Although you may not be able to stop your partner's abusive behavior, you can seek help. Remember, no one deserves to be abused.

Read More

Forgiveness: Letting go of grudges and bitterness

When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward.

Nearly everyone has been hurt by the actions or words of another. Perhaps your mother criticized your parenting skills, your colleague sabotaged a project or your partner had an affair. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance — but if you don't practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

What is forgiveness?

Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.
Forgiveness doesn't mean that you deny the other person's responsibility for hurting you, and it doesn't minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for compassion, kindness and peace. Forgiveness can lead to:

• Healthier relationships
• Greater spiritual and psychological well-being
• Less anxiety, stress and hostility
• Lower blood pressure
• Fewer symptoms of depression
• Lower risk of alcohol and substance abuse

Why is it so easy to hold a grudge?

When you're hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

What are the effects of holding a grudge?

If you're unforgiving, you might pay the price repeatedly by bringing anger and bitterness into every relationship and new experience. Your life might become so wrapped up in the wrong that you can't enjoy the present. You might become depressed or anxious. You might feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs. You might lose valuable and enriching connectedness with others.

How do I reach a state of forgiveness?

Forgiveness is a commitment to a process of change. To begin, you might:

• Consider the value of forgiveness and its importance in your life at a given time
• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being
• When you're ready, actively choose to forgive the person who's offended you
• Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you'll no longer define your life by how you've been hurt. You might even find compassion and understanding.

Forgiveness can be challenging, especially if the person who's hurt you doesn't admit wrong or doesn't speak of his or her sorrow. If you find yourself stuck, consider the situation from the other person's point of view. Ask yourself why he or she would behave in such a way. Perhaps you would have reacted similarly if you faced the same situation. In addition, consider broadening your view of the world. Expect occasional imperfections from the people in your life. You might want to reflect on times you've hurt others and on those who've forgiven you. It can also be helpful to write in a journal, pray or use guided meditation — or talk with a person you've found to be wise and compassionate, such as a spiritual leader, a mental health provider, or an impartial loved one or friend.

Does forgiveness guarantee reconciliation?

If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn't always the case, however. Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn't.

What if I have to interact with the person who hurt me but I don't want to?

If you haven't reached a state of forgiveness, being near the person who hurt you might be tense and stressful. To handle these situations, remember that you can choose to attend or avoid specific functions and gatherings. Respect yourself and do what seems best. If you choose to attend, don't be surprised by a certain amount of awkwardness and perhaps even more intense feelings. Do your best to keep an open heart and mind. You might find that the experience helps you to move forward with forgiveness.

What if the person I'm forgiving doesn't change?

Getting another person to change his or her actions, behavior or words isn't the point of forgiveness. Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life.

What if I'm the one who needs forgiveness?

The first step is to honestly assess and acknowledge the wrongs you've done and how those wrongs have affected others. At the same time, avoid judging yourself too harshly. You're human, and you'll make mistakes. If you're truly sorry for something you've said or done, consider admitting it to those you've harmed. Speak of your sincere sorrow or regret, and specifically ask for forgiveness — without making excuses. Remember, however, you can't force someone to forgive you. Others need to move to forgiveness in their own time. Whatever the outcome, commit to treating others with compassion, empathy and respect.

Read More

Forgiveness: Letting go of grudges and bitterness

When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward.

Nearly everyone has been hurt by the actions or words of another. Perhaps your mother criticized your parenting skills, your colleague sabotaged a project or your partner had an affair. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance — but if you don't practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

What is forgiveness?

Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.
Forgiveness doesn't mean that you deny the other person's responsibility for hurting you, and it doesn't minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for compassion, kindness and peace. Forgiveness can lead to:

• Healthier relationships
• Greater spiritual and psychological well-being
• Less anxiety, stress and hostility
• Lower blood pressure
• Fewer symptoms of depression
• Lower risk of alcohol and substance abuse

Why is it so easy to hold a grudge?

When you're hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

What are the effects of holding a grudge?

If you're unforgiving, you might pay the price repeatedly by bringing anger and bitterness into every relationship and new experience. Your life might become so wrapped up in the wrong that you can't enjoy the present. You might become depressed or anxious. You might feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs. You might lose valuable and enriching connectedness with others.

How do I reach a state of forgiveness?

Forgiveness is a commitment to a process of change. To begin, you might:

• Consider the value of forgiveness and its importance in your life at a given time
• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being
• When you're ready, actively choose to forgive the person who's offended you
• Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you'll no longer define your life by how you've been hurt. You might even find compassion and understanding.

Forgiveness can be challenging, especially if the person who's hurt you doesn't admit wrong or doesn't speak of his or her sorrow. If you find yourself stuck, consider the situation from the other person's point of view. Ask yourself why he or she would behave in such a way. Perhaps you would have reacted similarly if you faced the same situation. In addition, consider broadening your view of the world. Expect occasional imperfections from the people in your life. You might want to reflect on times you've hurt others and on those who've forgiven you. It can also be helpful to write in a journal, pray or use guided meditation — or talk with a person you've found to be wise and compassionate, such as a spiritual leader, a mental health provider, or an impartial loved one or friend.

Does forgiveness guarantee reconciliation?

If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn't always the case, however. Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn't.

What if I have to interact with the person who hurt me but I don't want to?

If you haven't reached a state of forgiveness, being near the person who hurt you might be tense and stressful. To handle these situations, remember that you can choose to attend or avoid specific functions and gatherings. Respect yourself and do what seems best. If you choose to attend, don't be surprised by a certain amount of awkwardness and perhaps even more intense feelings. Do your best to keep an open heart and mind. You might find that the experience helps you to move forward with forgiveness.

What if the person I'm forgiving doesn't change?

Getting another person to change his or her actions, behavior or words isn't the point of forgiveness. Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life.

What if I'm the one who needs forgiveness?

The first step is to honestly assess and acknowledge the wrongs you've done and how those wrongs have affected others. At the same time, avoid judging yourself too harshly. You're human, and you'll make mistakes. If you're truly sorry for something you've said or done, consider admitting it to those you've harmed. Speak of your sincere sorrow or regret, and specifically ask for forgiveness — without making excuses. Remember, however, you can't force someone to forgive you. Others need to move to forgiveness in their own time. Whatever the outcome, commit to treating others with compassion, empathy and respect.

Read More

Best sunscreen: Understand sunscreen options

The best sunscreen is one that you'll use generously and according to label directions. Here's help understanding sunscreen ingredients, types of sunscreen and more.

Confused about the best sunscreen to use? Wondering whether sunscreen can be harmful? Lawrence Gibson, M.D., a dermatologist at Mayo Clinic, Rochester, Minn., offers his guidance.

Lawrence E. Gibson, M.D.

What's the best way to sort through information about sunscreens?

Start by remembering the bigger picture when it comes to sun safety and what you can do to protect
yourself. For example:

• Avoid the sun during peak hours. Generally, this is between 10 a.m. and 2 p.m. — regardless of season. These are prime hours for exposure to skin-damaging ultraviolet (UV) radiation from the sun, even on overcast days.
• Wear protective clothing. This includes pants, shirts with long sleeves and sunglasses. Top it off with a wide-brimmed hat. Also, consider investing in sun-protective clothing or using an umbrella for shade.
• Use sunscreen. Apply sunscreen generously and reapply regularly.

Is there any truth to the claim that sunscreen use encourages excessive sun exposure and, as a result, increases the risk of skin cancer?

Most experts strongly disagree with this claim. Research also hasn't shown a link between sunscreen use and an increase in the risk of skin cancer. On the other hand, research has shown that use of sunscreen can reduce the risk of melanoma, the most serious type of skin cancer.

What does a broad-spectrum sunscreen do?

There are two types of UV light that can harm your skin — UVA and UVB. A broad-spectrum, or full-spectrum, sunscreen is designed to protect you from both.
UVA rays can prematurely age your skin, causing wrinkling and age spots. UVB rays can burn your skin. Too much exposure to UVA or UVB rays can cause skin cancer. The best sunscreen offers protection from all UV light.

Does the best sunscreen also have the highest SPF?

SPF stands for sun protection factor, which is a measure of how well the sunscreen deflects UVB rays. Manufacturers calculate SPF based on how long it takes to sunburn skin that's been treated with the sunscreen as compared with skin that hasn't been treated with sunscreen.
Theoretically, the best sunscreen has the highest SPF number. It's not that simple, however. When applied correctly, a sunscreen with an SPF of 30 will provide slightly more protection from UVB rays than does a sunscreen with an SPF of 15. But the SPF 30 product isn't twice as protective as the SPF 15 product. Sunscreens with SPFs greater than 50 provide only a small increase in UVB protection.
Also, keep in mind that sunscreen is often not applied thoroughly or thickly enough, and it might be washed off during swimming or sweating. As a result, even the best sunscreen might be less effective than the SPF number on the bottle would lead you to believe.
Rather than looking at a sunscreen's SPF, choose a broad-spectrum sunscreen that will protect you from UVA and UVB rays.

Sunscreens contain filters that reflect or absorb UV rays. There are two main types of sunscreens:

• Organic. Also called chemical sunscreens, organic sunscreens absorb UV radiation and convert it to a small amount of heat. This group of active ingredients is the most widely used in sunscreens. Organic sunscreens might contain avobenzone, cinoxate, ecamsule, menthyl anthranilate, octyl methoxycinnamate, octyl salicylate, oxybenzone or sulisobenzone.
• Inorganic. Also called physical sunscreens, inorganic sunscreens reflect and scatter UV radiation. Inorganic sunscreens might contain titanium dioxide or zinc oxide. Most broad-spectrum sunscreens use both ingredients to better block UVA and UVB rays.

Sunscreens also might contain:

• Vitamins. Vitamin E can protect against UV-induced DNA damage. Vitamin C helps protect skin from sunburn.
• Insect repellent. Keep in mind that it's typically recommended that insect repellent be applied no more often than every six hours. When using this type of combination product, reapply a sunscreen without insect repellent after two hours outdoors or after swimming or heavily sweating.

Some sunscreens also contain the antioxidant retinyl palmitate, a form of vitamin A or retinol. Antioxidants are substances that neutralize free radicals — unstable oxygen molecules that break down skin cells and cause wrinkles. While concerns have been raised about sunscreens containing retinyl palmitate, research currently suggests it's safe. However, recommendations regarding safety for use during pregnancy aren't available. If you're concerned, consider avoiding sunscreens containing this ingredient during pregnancy.

Are some brands of sunscreen better than others?

Brand matters less than how you use the product. In general, look for water-resistant, broad-spectrum coverage with an SPF of at least 15. Check the sunscreen's expiration date, and follow the directions on the label.
Also, keep in mind that labeling guidelines for sunscreen in the United States are changing. Under new Food and Drug Administration guidelines:

• Only sunscreens that offer protection from both UVA and UVB rays can advertise broad-spectrum coverage on the label.
• Only broad-spectrum sunscreens with an SPF of 15 or higher can claim to reduce the risk of skin cancer or prevent early skin aging.
• Any claims about reducing the risk of skin cancer or early skin aging must be accompanied by other sun protection measures, such as wearing protective clothing and avoiding midday sun.
• Sunscreens with an SPF of at least 2 but less than 15 can advertise protection from sunburn only — not protection from skin cancer or early skin aging.
• Sunscreens can't be advertised as sweatproof or waterproof.
• Sunscreens that pass a water resistance test can be labeled "water resistant" for either 40 or 80 minutes, as long as they also include instructions to reapply after 40 or 80 minutes of swimming or sweating, immediately after towel drying and at least every two hours.

Ultimately, it's important to find a sunscreen you like. If you don't care for the sunscreen, you're not as likely to use it consistently.

Should I use a spray sunscreen or a lotion?

The kind of sunscreen you use is up to you. However, certain types of sunscreen work best on specific areas of the body. If you have dry skin, you might prefer a cream — especially for your face. A gel or spray might work better for areas covered with hair, such as the scalp or a man's chest. Parents often prefer sprays because they're easy to apply on children. When using spray sunscreen, be sure to apply a generous and even coating. Avoid inhaling the product.

Do I need to apply sunscreen even if I wear cosmetics that contain sunscreen?

It depends on how much time you'll be spending in the sun. If you wear cosmetics that contain sunscreen, such as moisturizer, foundation or lipstick, you'll need to reapply them every two hours when outside or also apply a separate sunscreen.
If you won't be spending much time outdoors and you don't wash your face or heavily sweat during the day, it's OK to apply a moisturizer containing sunscreen just once in the morning.

What else is important to remember about using sunscreen?

When you use sunscreen:

• Apply generous amounts of sunscreen to dry skin 30 minutes before you go outdoors.
• Use sunscreen on all skin surfaces that will be exposed to sun, such as your face, ears, hands, arms and lips. If you don't have much hair on your head, apply sunscreen to the top of your head or wear a hat.
• Reapply sunscreen every two hours — and immediately after swimming or heavy sweating.
• Remember that sand, water, snow and concrete reflect sunlight and make it even more important to use sunscreen.
• Since UV light can pass through clouds, use sunscreen even when it's cloudy.

You can apply sunscreen to children as young as age 6 months. Keep younger children in the shade as much as possible.
Use sunscreen year-round, but don't let any product lull you into a false sense of security about sun exposure. A combination of shade, clothing, sunscreen and common sense is your best bet.

Read More

Best sunscreen: Understand sunscreen options

The best sunscreen is one that you'll use generously and according to label directions. Here's help understanding sunscreen ingredients, types of sunscreen and more.

Confused about the best sunscreen to use? Wondering whether sunscreen can be harmful? Lawrence Gibson, M.D., a dermatologist at Mayo Clinic, Rochester, Minn., offers his guidance.

Lawrence E. Gibson, M.D.

What's the best way to sort through information about sunscreens?

Start by remembering the bigger picture when it comes to sun safety and what you can do to protect
yourself. For example:

• Avoid the sun during peak hours. Generally, this is between 10 a.m. and 2 p.m. — regardless of season. These are prime hours for exposure to skin-damaging ultraviolet (UV) radiation from the sun, even on overcast days.
• Wear protective clothing. This includes pants, shirts with long sleeves and sunglasses. Top it off with a wide-brimmed hat. Also, consider investing in sun-protective clothing or using an umbrella for shade.
• Use sunscreen. Apply sunscreen generously and reapply regularly.

Is there any truth to the claim that sunscreen use encourages excessive sun exposure and, as a result, increases the risk of skin cancer?

Most experts strongly disagree with this claim. Research also hasn't shown a link between sunscreen use and an increase in the risk of skin cancer. On the other hand, research has shown that use of sunscreen can reduce the risk of melanoma, the most serious type of skin cancer.

What does a broad-spectrum sunscreen do?

There are two types of UV light that can harm your skin — UVA and UVB. A broad-spectrum, or full-spectrum, sunscreen is designed to protect you from both.
UVA rays can prematurely age your skin, causing wrinkling and age spots. UVB rays can burn your skin. Too much exposure to UVA or UVB rays can cause skin cancer. The best sunscreen offers protection from all UV light.

Does the best sunscreen also have the highest SPF?

SPF stands for sun protection factor, which is a measure of how well the sunscreen deflects UVB rays. Manufacturers calculate SPF based on how long it takes to sunburn skin that's been treated with the sunscreen as compared with skin that hasn't been treated with sunscreen.
Theoretically, the best sunscreen has the highest SPF number. It's not that simple, however. When applied correctly, a sunscreen with an SPF of 30 will provide slightly more protection from UVB rays than does a sunscreen with an SPF of 15. But the SPF 30 product isn't twice as protective as the SPF 15 product. Sunscreens with SPFs greater than 50 provide only a small increase in UVB protection.
Also, keep in mind that sunscreen is often not applied thoroughly or thickly enough, and it might be washed off during swimming or sweating. As a result, even the best sunscreen might be less effective than the SPF number on the bottle would lead you to believe.
Rather than looking at a sunscreen's SPF, choose a broad-spectrum sunscreen that will protect you from UVA and UVB rays.

Sunscreens contain filters that reflect or absorb UV rays. There are two main types of sunscreens:

• Organic. Also called chemical sunscreens, organic sunscreens absorb UV radiation and convert it to a small amount of heat. This group of active ingredients is the most widely used in sunscreens. Organic sunscreens might contain avobenzone, cinoxate, ecamsule, menthyl anthranilate, octyl methoxycinnamate, octyl salicylate, oxybenzone or sulisobenzone.
• Inorganic. Also called physical sunscreens, inorganic sunscreens reflect and scatter UV radiation. Inorganic sunscreens might contain titanium dioxide or zinc oxide. Most broad-spectrum sunscreens use both ingredients to better block UVA and UVB rays.

Sunscreens also might contain:

• Vitamins. Vitamin E can protect against UV-induced DNA damage. Vitamin C helps protect skin from sunburn.
• Insect repellent. Keep in mind that it's typically recommended that insect repellent be applied no more often than every six hours. When using this type of combination product, reapply a sunscreen without insect repellent after two hours outdoors or after swimming or heavily sweating.

Some sunscreens also contain the antioxidant retinyl palmitate, a form of vitamin A or retinol. Antioxidants are substances that neutralize free radicals — unstable oxygen molecules that break down skin cells and cause wrinkles. While concerns have been raised about sunscreens containing retinyl palmitate, research currently suggests it's safe. However, recommendations regarding safety for use during pregnancy aren't available. If you're concerned, consider avoiding sunscreens containing this ingredient during pregnancy.

Are some brands of sunscreen better than others?

Brand matters less than how you use the product. In general, look for water-resistant, broad-spectrum coverage with an SPF of at least 15. Check the sunscreen's expiration date, and follow the directions on the label.
Also, keep in mind that labeling guidelines for sunscreen in the United States are changing. Under new Food and Drug Administration guidelines:

• Only sunscreens that offer protection from both UVA and UVB rays can advertise broad-spectrum coverage on the label.
• Only broad-spectrum sunscreens with an SPF of 15 or higher can claim to reduce the risk of skin cancer or prevent early skin aging.
• Any claims about reducing the risk of skin cancer or early skin aging must be accompanied by other sun protection measures, such as wearing protective clothing and avoiding midday sun.
• Sunscreens with an SPF of at least 2 but less than 15 can advertise protection from sunburn only — not protection from skin cancer or early skin aging.
• Sunscreens can't be advertised as sweatproof or waterproof.
• Sunscreens that pass a water resistance test can be labeled "water resistant" for either 40 or 80 minutes, as long as they also include instructions to reapply after 40 or 80 minutes of swimming or sweating, immediately after towel drying and at least every two hours.

Ultimately, it's important to find a sunscreen you like. If you don't care for the sunscreen, you're not as likely to use it consistently.

Should I use a spray sunscreen or a lotion?

The kind of sunscreen you use is up to you. However, certain types of sunscreen work best on specific areas of the body. If you have dry skin, you might prefer a cream — especially for your face. A gel or spray might work better for areas covered with hair, such as the scalp or a man's chest. Parents often prefer sprays because they're easy to apply on children. When using spray sunscreen, be sure to apply a generous and even coating. Avoid inhaling the product.

Do I need to apply sunscreen even if I wear cosmetics that contain sunscreen?

It depends on how much time you'll be spending in the sun. If you wear cosmetics that contain sunscreen, such as moisturizer, foundation or lipstick, you'll need to reapply them every two hours when outside or also apply a separate sunscreen.
If you won't be spending much time outdoors and you don't wash your face or heavily sweat during the day, it's OK to apply a moisturizer containing sunscreen just once in the morning.

What else is important to remember about using sunscreen?

When you use sunscreen:

• Apply generous amounts of sunscreen to dry skin 30 minutes before you go outdoors.
• Use sunscreen on all skin surfaces that will be exposed to sun, such as your face, ears, hands, arms and lips. If you don't have much hair on your head, apply sunscreen to the top of your head or wear a hat.
• Reapply sunscreen every two hours — and immediately after swimming or heavy sweating.
• Remember that sand, water, snow and concrete reflect sunlight and make it even more important to use sunscreen.
• Since UV light can pass through clouds, use sunscreen even when it's cloudy.

You can apply sunscreen to children as young as age 6 months. Keep younger children in the shade as much as possible.
Use sunscreen year-round, but don't let any product lull you into a false sense of security about sun exposure. A combination of shade, clothing, sunscreen and common sense is your best bet.

Read More

Infidelity: Mending your marriage after an affair

Infidelity causes intense emotional pain, but an affair doesn't have to mean the end of your marriage. Understand how a marriage can be rebuilt after an affair.

Few marital problems cause as much heartache and devastation as infidelity. Money worries, health issues and disagreements about children can strain a relationship — but infidelity undermines the foundation of marriage itself. Divorce isn't necessarily inevitable after infidelity, however. With time to heal and a mutual goal of rebuilding the relationship, some couples can emerge from infidelity with a stronger and more intimate relationship.

Defining infidelity

Infidelity isn't a single, clearly defined situation — and what's considered infidelity varies among couples and even between partners in a relationship. For example, is an emotional connection without physical intimacy considered infidelity? What about online relationships?
Keep in mind that affairs are largely fantasies. The person outside of the marriage is often idealized and seen as an escape from real problems.

Why affairs happen

Many factors can contribute to infidelity, some of which aren't fundamentally about sex. Some factors stem from individual problems, such as low self-esteem, alcoholism or sexual addiction. Marital problems that have been building for years can also fuel an affair. Generally, a person who's having an affair:

• Experiences sexual attraction to someone other than his or her partner and decides to act on this feeling rather than suppress it
• Keeps the affair going in secret by resorting to lies and deception
• Confides in someone other than his or her partner about his or her marital problems
• Feels a stronger emotional connection in a romantic way to someone other than his or her marital partner
• Develops unrealistic fantasies about someone other than his or her partner, and doesn't listen to information to the contrary 

The initial discovery of an affair usually triggers powerful emotions for both partners — shock, rage, betrayal, shame, depression, guilt, remorse. At this point, it's important to proceed with caution:

• Don't make rash decisions. If you think you might physically hurt yourself or someone else, seek professional help immediately.
• Give each other space. The discovery of an affair can be intense. You might find yourself acting erratically or unlike yourself as you attempt to grasp what has happened. Take a "timeout" when emotions are running high.
• Seek support. Share your feelings with trusted friends or loved ones, or talk to a spiritual leader or counselor. Objective, nonjudgmental support can help you process what you're feeling.
• Take your time. Avoid delving into the intimate details of the affair right away. While you might share simple facts upfront, consider waiting to discuss more-complex issues — such as motivation — until you're further along in the healing process.

Mending a broken marriage

Recovering from an affair is a difficult and lengthy process. Still, it's possible for a marriage to survive — and even improve — after an affair. Consider these steps to promote healing:

• Don't decide. Before choosing to continue or end your marriage, take the time to heal and understand what was behind the affair. Learn the lessons that might prevent future problems.
• Be accountable. If you were unfaithful, take responsibility for your actions. End the affair, and stop all interaction or communication with the person. If the affair involved a co-worker, limit contact strictly to business, or get another job.
• Be honest. Once the initial shock is over, discuss what happened openly and honestly — no matter how difficult talking or hearing about the affair might be.
• Consider shared goals. It might take time to sort out what's happened and to consider whether your relationship can heal. If you share a goal of reconciliation, realize that healing the marriage will take time, energy and commitment.
• Consult a marriage counselor. Seek help from a licensed therapist who is specifically trained in marital therapy and experienced in dealing with infidelity. Marriage counseling can help you put the affair into perspective, identify issues that might have contributed to the affair, learn how to rebuild and strengthen your relationship, and avoid divorce — if that's the mutual goal. Consider asking your counselor to recommend reading material on the subject, too.
• Restore trust. Go to counseling together to confirm your commitment to the marriage and to prevent secrecy from continuing to erode your relationship. If you were unfaithful, you might be anxious to put the affair behind you and move forward — but it's important to let your partner set his or her own timetable for recovery.
• Forgive. Infidelity is emotionally devastating. Forgiveness isn't likely to come quickly or easily, but it can become easier over time. Keep in mind that forgiveness doesn't mean forgetting or discounting what happened.

Moving forward

Not every marriage affected by infidelity can — or should — be saved. Sometimes too much damage has been done or reconciliation remains elusive.
If you do choose to rebuild your marriage, focus on rebuilding trust. Talk about your fears with your partner — whether you're afraid of being betrayed or never being trusted again. Share your feelings, listen to each other and reset your marital boundaries.
If both of you are committed to rebuilding your relationship and you have the strength and determination for the task, the reward can be a partnership that grows in depth, honesty and intimacy.

Read More

Infidelity: Mending your marriage after an affair

Infidelity causes intense emotional pain, but an affair doesn't have to mean the end of your marriage. Understand how a marriage can be rebuilt after an affair.

Few marital problems cause as much heartache and devastation as infidelity. Money worries, health issues and disagreements about children can strain a relationship — but infidelity undermines the foundation of marriage itself. Divorce isn't necessarily inevitable after infidelity, however. With time to heal and a mutual goal of rebuilding the relationship, some couples can emerge from infidelity with a stronger and more intimate relationship.

Defining infidelity

Infidelity isn't a single, clearly defined situation — and what's considered infidelity varies among couples and even between partners in a relationship. For example, is an emotional connection without physical intimacy considered infidelity? What about online relationships?
Keep in mind that affairs are largely fantasies. The person outside of the marriage is often idealized and seen as an escape from real problems.

Why affairs happen

Many factors can contribute to infidelity, some of which aren't fundamentally about sex. Some factors stem from individual problems, such as low self-esteem, alcoholism or sexual addiction. Marital problems that have been building for years can also fuel an affair. Generally, a person who's having an affair:

• Experiences sexual attraction to someone other than his or her partner and decides to act on this feeling rather than suppress it
• Keeps the affair going in secret by resorting to lies and deception
• Confides in someone other than his or her partner about his or her marital problems
• Feels a stronger emotional connection in a romantic way to someone other than his or her marital partner
• Develops unrealistic fantasies about someone other than his or her partner, and doesn't listen to information to the contrary 

The initial discovery of an affair usually triggers powerful emotions for both partners — shock, rage, betrayal, shame, depression, guilt, remorse. At this point, it's important to proceed with caution:

• Don't make rash decisions. If you think you might physically hurt yourself or someone else, seek professional help immediately.
• Give each other space. The discovery of an affair can be intense. You might find yourself acting erratically or unlike yourself as you attempt to grasp what has happened. Take a "timeout" when emotions are running high.
• Seek support. Share your feelings with trusted friends or loved ones, or talk to a spiritual leader or counselor. Objective, nonjudgmental support can help you process what you're feeling.
• Take your time. Avoid delving into the intimate details of the affair right away. While you might share simple facts upfront, consider waiting to discuss more-complex issues — such as motivation — until you're further along in the healing process.

Mending a broken marriage

Recovering from an affair is a difficult and lengthy process. Still, it's possible for a marriage to survive — and even improve — after an affair. Consider these steps to promote healing:

• Don't decide. Before choosing to continue or end your marriage, take the time to heal and understand what was behind the affair. Learn the lessons that might prevent future problems.
• Be accountable. If you were unfaithful, take responsibility for your actions. End the affair, and stop all interaction or communication with the person. If the affair involved a co-worker, limit contact strictly to business, or get another job.
• Be honest. Once the initial shock is over, discuss what happened openly and honestly — no matter how difficult talking or hearing about the affair might be.
• Consider shared goals. It might take time to sort out what's happened and to consider whether your relationship can heal. If you share a goal of reconciliation, realize that healing the marriage will take time, energy and commitment.
• Consult a marriage counselor. Seek help from a licensed therapist who is specifically trained in marital therapy and experienced in dealing with infidelity. Marriage counseling can help you put the affair into perspective, identify issues that might have contributed to the affair, learn how to rebuild and strengthen your relationship, and avoid divorce — if that's the mutual goal. Consider asking your counselor to recommend reading material on the subject, too.
• Restore trust. Go to counseling together to confirm your commitment to the marriage and to prevent secrecy from continuing to erode your relationship. If you were unfaithful, you might be anxious to put the affair behind you and move forward — but it's important to let your partner set his or her own timetable for recovery.
• Forgive. Infidelity is emotionally devastating. Forgiveness isn't likely to come quickly or easily, but it can become easier over time. Keep in mind that forgiveness doesn't mean forgetting or discounting what happened.

Moving forward

Not every marriage affected by infidelity can — or should — be saved. Sometimes too much damage has been done or reconciliation remains elusive.
If you do choose to rebuild your marriage, focus on rebuilding trust. Talk about your fears with your partner — whether you're afraid of being betrayed or never being trusted again. Share your feelings, listen to each other and reset your marital boundaries.
If both of you are committed to rebuilding your relationship and you have the strength and determination for the task, the reward can be a partnership that grows in depth, honesty and intimacy.

Read More

Empty nest syndrome: Tips for coping

Worried about empty nest syndrome? Find out how an empty nest can affect parents, what you can do to prepare for the transition and how to cope. If your last child is all grown up and about to leave home — or he or she has already moved out — you might be experiencing some mixed emotions. Understand why empty nest syndrome happens and what you can do about it.

What's empty nest syndrome and why do some parents experience it?

Empty nest syndrome isn't a clinical diagnosis. Instead, empty nest syndrome is a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home.

Although you might actively encourage your children to become independent, the experience of letting go can be painful. You might find it difficult to suddenly have no children at home who need your care. You might miss being a part of your children's daily lives — as well as the constant companionship. You might also worry intensely about your children's safety and whether they'll be able to take care of themselves on their own. You might struggle with the transition if your last child leaves the nest a little earlier or later than you expected — or at a time different from when you did. If you have only one child or strongly identify with your role as parent, you might have a particularly difficult time adjusting to an empty nest.

What's the impact of empty nest syndrome?

In the past, research suggested that parents dealing with empty nest syndrome experienced a profound sense of loss that might make them vulnerable to depression, alcoholism, identity crisis and marital conflicts.
However, recent studies suggest that an empty nest can also provide parents with many benefits. When the last child leaves home, parents have a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests for which they previously might not have had time.

If you're experiencing feelings of loss due to empty nest syndrome, take action. For example:

• Accept the timing. Avoid comparing your child's timetable to your own personal experience. Instead, focus on what you can do to help your child succeed when he or she does leave home.
• Keep in touch. You can continue to be close to your children even when you live apart. Make an effort to maintain regular contact through visits, phone calls, emails, texts or video chats.
• Seek support. If you're having a difficult time dealing with an empty nest, lean on loved ones and other close contacts for support. Share your feelings. If you feel depressed, consult your doctor or a mental health provider.
• Stay positive. Thinking about the extra time and energy you might have to devote to your marriage or personal interests after your last child leaves home might help you adapt to this major life change.

Can I prevent empty nest syndrome?

If your last child is about to leave home and you're worried about empty nest syndrome, plan ahead. Look for new opportunities in your personal and professional life. Keeping busy or taking on new challenges at work or at home can help ease the sense of loss that your child's departure might cause.

Read More

Empty nest syndrome: Tips for coping

Worried about empty nest syndrome? Find out how an empty nest can affect parents, what you can do to prepare for the transition and how to cope. If your last child is all grown up and about to leave home — or he or she has already moved out — you might be experiencing some mixed emotions. Understand why empty nest syndrome happens and what you can do about it.

What's empty nest syndrome and why do some parents experience it?

Empty nest syndrome isn't a clinical diagnosis. Instead, empty nest syndrome is a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home.

Although you might actively encourage your children to become independent, the experience of letting go can be painful. You might find it difficult to suddenly have no children at home who need your care. You might miss being a part of your children's daily lives — as well as the constant companionship. You might also worry intensely about your children's safety and whether they'll be able to take care of themselves on their own. You might struggle with the transition if your last child leaves the nest a little earlier or later than you expected — or at a time different from when you did. If you have only one child or strongly identify with your role as parent, you might have a particularly difficult time adjusting to an empty nest.

What's the impact of empty nest syndrome?

In the past, research suggested that parents dealing with empty nest syndrome experienced a profound sense of loss that might make them vulnerable to depression, alcoholism, identity crisis and marital conflicts.
However, recent studies suggest that an empty nest can also provide parents with many benefits. When the last child leaves home, parents have a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests for which they previously might not have had time.

If you're experiencing feelings of loss due to empty nest syndrome, take action. For example:

• Accept the timing. Avoid comparing your child's timetable to your own personal experience. Instead, focus on what you can do to help your child succeed when he or she does leave home.
• Keep in touch. You can continue to be close to your children even when you live apart. Make an effort to maintain regular contact through visits, phone calls, emails, texts or video chats.
• Seek support. If you're having a difficult time dealing with an empty nest, lean on loved ones and other close contacts for support. Share your feelings. If you feel depressed, consult your doctor or a mental health provider.
• Stay positive. Thinking about the extra time and energy you might have to devote to your marriage or personal interests after your last child leaves home might help you adapt to this major life change.

Can I prevent empty nest syndrome?

If your last child is about to leave home and you're worried about empty nest syndrome, plan ahead. Look for new opportunities in your personal and professional life. Keeping busy or taking on new challenges at work or at home can help ease the sense of loss that your child's departure might cause.

Read More

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? Pamper yourself with 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. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 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 its 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.

Read More

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? Pamper yourself with 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. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 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 its 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.

Read More

Zard mausam novel by Rahat Jabeen complete pdf.

 

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Shuaa Digest April 2013 pdf. Free Download

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Free download read online Pakistani monthly Urdudigest/magazine 

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Khawateen Digest April 2011pdf. Free Download

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Khawateen Digest April 2011pdf. Free Download

Download free / read online Pakistani monthly Urdu digest Khawateen Digest April 2011 in pdf.
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Mujhe roothne na dena novel by Nighat Abdullah. Free Download

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Twilight novel by Meyer Stephenie complete 4 parts pdf. Free Download

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Twilight novel by Meyer Stephenie complete 4 parts pdf. Free Download

Download free/read online the most popular English novel The Twilight Series complete 4 parts in pdf.
Twilight is the story of Edward and Bella’s romance.  Forget any vampire romance you have read before, Twilight is so unique it is almost like it’s in its own genre.  The book is marketed at Young Adult readers but it has the ability to cross age barriers and will satisfy both teenagers and adults alike.
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The wandering falcon novel by Jamil Ahmed pdf. Free Download

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The Wandering Falcon begins with a young couple, refugees from their tribe, who have traveled to the middle of nowhere to escape the cruel punishments meted out upon those who transgress the boundaries of marriage and family. Their son, Tor Baz, descended from both chiefs and outlaws, becomes "The Wandering Falcon," a character who travels among the tribes, over the mountains and the plains, into the towns and the tents that constitute the homes of the tribal people. The media today speak about this unimaginably remote region, a geopolitical hotbed of conspiracies, drone attacks, and conflict, but in the rich, dramatic tones of a master storyteller, this stunning, honor-bound culture is revealed from the inside. 
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The Wandering Falcon begins with a young couple, refugees from their tribe, who have traveled to the middle of nowhere to escape the cruel punishments meted out upon those who transgress the boundaries of marriage and family. Their son, Tor Baz, descended from both chiefs and outlaws, becomes "The Wandering Falcon," a character who travels among the tribes, over the mountains and the plains, into the towns and the tents that constitute the homes of the tribal people. The media today speak about this unimaginably remote region, a geopolitical hotbed of conspiracies, drone attacks, and conflict, but in the rich, dramatic tones of a master storyteller, this stunning, honor-bound culture is revealed from the inside. 
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