7 Skin Mistakes You’re Making Right Now
Wondering how to take better care of your skin? When it comes to your skin, there’s a lot of information out there, along with a lot of products, and a lot of skin care myths, that may be making it harder for you to take care of your skin.
So what are some things that you definitely need to avoid in order to maintain healthier skin?
Skin No-No’s That Are Hurting You
1. You have no idea what your skin type is. If you don’t know your skin type, then you’re probably using the wrong products. Using the right ingredients can make a significant difference in the appearance of your skin. To help you figure out what type of skin you have, please read The Key To Flawless Skin.
2. You’re not using SPF. This is one skin health fact worth repeatinng – darker skin tones need sun protection, too! One unpublished study by Unilever showed that using just SPF 5 every day for five years prevented significant sun damage. Do yourself and your skin a favor and use a moisturizer with at least SPF 15.
3. You’re getting too much sun exposure. 10 to 15 minutes of unprotected sun a few times a week can help your body get its vitamin D fix, but if you’re outside for an hour a day without sunscreen, your skin will eventually remind you of this.
4. You’re not using the right cleanser for you. If you have dry skin, a foaming cleanser will only make matters worse. But for oily skin, cleansers that are too rich may make those sebaceous glands go crazy. Talk to your dermatologist about the best skincare products that meet your personal needs.
5. You’re not using a retinoid. Most dermatologist’s agree that the family of vitamin A creams known as retinoids are the best night creams, and that everyone over the age of 20 should be using a retinoid at night. Why? Retinoids may help prevent aging and will smooth wrinkles you already have along with preventing acne and exfoliating the skin.
6. You’re exfoliating too much. How do you know how much to exfoliate? Again, it depends on your skin type. If your skin is dry, too much exfoliation strips lipids from the skin, and sensitive types can experience even more inflammation. Exfoliation is best for oily, resistant types of skin.
7. You’re not getting an annual skin exam. Did you know that your skin is your largest organ? Just as you’d (hopefully) get your other body parts checked out at least once a year, you should also be checking in with a dermatologist for a full-body skin exam.
Believe it or not, it’s not that hard to have healthier skin. By following the above guidelines, as well as talking to your doctor, eating healthy (including drinking 8-10 glasses of water every day) and exercising, you can have more beautiful and healthy skin not just for today, but tomorrow as well.
7 Foods That Will Raise Your Cholesterol Level
BlackDoctor.org) — According to the American Heart Association, a diet that is high in cholesterol, saturated fats, and trans fats raises blood cholesterol levels and puts you at risk for heart disease. Saturated fats are found in foods like meat and dairy products that come from animals, while trans fats lurk in baked goods and fast foods.
Here are some obvious and not-so-obvious high-cholesterol food choices — most of which are also high in unhealthy fats.
Macaroni and Cheese
The typical mac-and-cheese ingredients — whole milk, butter, and cheese — are loaded with saturated fats and cholesterol. But this all-American comfort recipe does not have to be a high-cholesterol food. By substituting 1 percent milk and evaporated milk for butter and whole milk, and using low-fat cheese, you can decrease your calories and have your macaroni and cheese with less than half the fat and cholesterol of the traditional recipe.
According to the U.S. Department of Agriculture, America produced 1.55 billion gallons of ice cream in 2007, and the cold, sweet stuff is a staple in 90 percent of American households. Ice cream beats cookies and brownies as our most popular frozen dessert, but did you know that a single cup of ice cream has more fat than a hamburger and more cholesterol than 10 glazed doughnuts? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need — making it one of the best things you can eat for lower cholesterol.
Even under the best of circumstances (with the fat well-trimmed, and cooked in olive oil), a 4-ounce rib-eye steak takes up a big chunk of your recommended daily allowance for saturated fat and cholesterol. With nothing else on your plate, you will be eating 20 percent of your allowable saturated fat and 22 percent of your cholesterol, which doesn’t leave much room for the rest of the day. If you’re not ready to say goodbye to beef, consider leaner cuts of meat — such as tenderloin, flank, round, rump, or tip steak — for lower cholesterol.
Some types of seafood are good for you, but others are loaded with cholesterol. Lobster, for example, is not a good choice if you have heart disease or high cholesterol. Three ounces of lobster has 61 mg of cholesterol — and that’s before you dip it in melted butter. If you go out for seafood, stay away from the butter and remember that broiled is much better than fried. You also need to keep in mind the amount you eat, as a double portion will also double the cholesterol.
Although chicken is usually considered to be a good low-fat meat choice, how you cook it can make a big difference. For example, one chicken leg with the skin still on it has more fat and cholesterol than a cup of ice cream or a hamburger. Keeping the skin on poultry or frying it can turn it into a high-cholesterol food. Also, remember that dark poultry meat has more fat than white meat. When making chicken choices, opt for skinless and skip the dark meat.
Liver is loaded with iron — which could be good for you — but it is also high in cholesterol. Cholesterol is made and stored in the liver, and the most concentrated levels of cholesterol in animal meats are found in organ meats like the liver. Remember, the American Heart Association says no more than 300 mg of cholesterol for a healthy adult. Three ounces of cooked beef liver will give you 331 mg of cholesterol. Skip this high-cholesterol food if your cholesterol is high and stick with lean cuts of meat instead.
Trans fats can turn a healthy food into a high-cholesterol food. These fats result from adding hydrogen to vegetable oils, which are then used in many commercial baked goods or fried foods such as cookies, cakes, French fries, onion rings, and crackers. Whether it’s fried, au gratin, crispy, or stuffed, many of the things we love to eat are bad for our cholesterol levels. Know the allowable numbers for fat and cholesterol. Read the labels, cook smart, order wisely, and remember smaller portions are another way to cut back on high-cholesterol foods.
Remember: everything in moderation. If you absolutely cannot help but occasionally splurge on a food that you know is less the healthy, go for it! But don’t do it every day, and make sure that you’re consistently practicing other healthy lifestyle habits, such as eating your fruits and veggies and exercising most days of the week.