Use a broad-spectrum sunscreen that protects against both UVA and UVB rays. Be sure your sunscreen has an SPF rating of at least 30,[3] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source and reapply sunscreen at least once every two hours. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try to avoid being in direct sunlight between 10:00 AM and 2:00 PM. That four hour window is when the sun’s UV rays are strongest. Sunburns can begin with just 15 minutes of exposure. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Choose protective clothing that offers UV protection. You can also buy a laundry additive that will coat your clothing with a layer of UV protection. Check online or ask your local retailer about UV protective clothing and laundry additives. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Daily exposure to smoke and the facial expressions associated with smoking cigarettes can, over time, cause the skin to appear leathery and wrinkled. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source The best way to protect your skin from the effects of cigarette smoke is to quit or avoid starting altogether. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Talk to your doctor about a treatment plan that can help you kick your habit.
Use warm or cool water, rather than hot[11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Use shaving cream or lotion, rather than using soap or attempting a “dry shave”[12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Change your razor blades frequently so you always use a clean and sharp razor[13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The ingredients in many soaps can quickly clog razors and dull the blades. Shave in the direction hair grows, rather than against the grain[14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Pat your skin dry to prevent excess moisture after shaving[15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Moisturizing your skin will help your skin look healthier and maintain elasticity. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Retinol, a vitamin A compound that helps neutralize free radicals and prevent skin cells from breaking down prematurely[19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Vitamin C, which may help protect the skin from damage caused by the sun’s UV rays[20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Hydroxy acids (alpha-, beta-, and poly-hydroxy acids) are exfoliants that help remove dead skin cells and allow new, smoother skin cells to grow[21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Coenzyme Q10 can help reduce wrinkles, especially around the eyes, and may reduce or prevent damage caused by the sun[22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Tea extracts contain antioxidants, and may have anti-inflammatory properties that can soothe irritated or damaged skin[23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Grape seed extracts also have antioxidant and anti-inflammatory properties, and may help wounds heal faster[24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Niacinamide is related to vitamin B3 and can help prevent the skin from drying out, which improves the skin’s elasticity and appearance[25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Brush your teeth twice each day. [27] X Research source Squeeze out a pea-sized drop of toothpaste onto your toothbrush and scrub the inside, outside, and underside of each tooth’s surface. It should take you about two minutes to thoroughly brush your teeth. [28] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Use dental floss. Flossing helps remove food debris stuck between your teeth and can also reduce gum disease and halitosis. [29] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Take a strand of dental floss about 12 to 18 inches (30 to 45 centimeters) in length, wrap the ends around each index finger, and gently work the floss up and down as well as side-to-side between each tooth. Unroll a little floss from one finger while tightening the wrap on the other to ensure that you are not simply spreading plaque and debris from one tooth to the next. [30] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Use mouthwash, especially a mouthwash that contains fluoride. This will help kill germs, get rid of bad breath, and prevent tooth decay. [31] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Measure out about a half-cap to a cap full of mouthwash from the bottle, swish it around in your mouth, and spit it out without swallowing any. [32] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Use soap or body wash that you like. Try to balance fragrance with moisturizing capabilities so that your skin does not become irritated by the soap. Be aware that daily bathing is a social norm, and not necessary for health or hygiene. In fact, some dermatologists say that daily washing strips your skin of natural oils and beneficial bacteria. Most adults can stay clean and healthy by washing every other day.
Wet your hair thoroughly. [35] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source Squirt a glob of shampoo into the palm of your hand. A quantity about the size of a quarter should be sufficient, though if your hair is very long you may need more shampoo. [36] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source Try using a moisturizing shampoo if you tend to have dry, frizzy hair. Look for hair care products that contain natural oils like olive oil, or other moisturizing agents like glycerin and shea butter. Avoid products containing mineral oil and petroleum, as these may further dry out your hair. [37] X Research source Rub the shampoo into your hair and gently massage your scalp. Don’t scrub your scalp too hard, though, as this may cause pain and irritation. [38] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source Rinse all the shampoo out of your hair. Make sure there is no more shampoo remaining in your hair, as this may cause irritation. [39] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source Let your hair air dry, or use a towel to gently dry off your head. Try to avoid using a hair dryer whenever possible, as it can dry out or irritate your hair and scalp. [40] X Trustworthy Source American Academy of Dermatology Professional organization made of over 20,000 certified dermatologists Go to source
Using a dryer or hanging your clothes directly in the sun can help kill germs that may have lingered through the washing machine. If you are using an unclean water source to wash your clothes, you also run the risk of carrying microscopic parasites in your clothing, even after washing. Use heat or direct sunlight, rather than simply air-drying your clothing indoors, to prevent the spread of germs and parasites. [42] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Get two to seven ounces of lean protein each day. Protein can come from lean meats (like salmon, tuna, or low-fat chicken) or meat alternatives (like tofu or seitan). You can also get protein from nuts, beans, and eggs. [45] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source Be sure to get at least five servings of fruits and vegetables each day. [46] X Trustworthy Source World Health Organization Health information and news provided by the World Health Organization Go to source Keep your fat intake below 30 percent of your total energy intake. [47] X Trustworthy Source World Health Organization Health information and news provided by the World Health Organization Go to source Try to consume only “good” fats that are unsaturated and are especially beneficial to improving your skin’s appearance. These fats can be found in: fish and shellfish, flaxseed, hemp oil, soya oil, canola oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, walnuts, sesame seeds, avocados, salmon and albacore tuna. [48] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Aim for two to three servings of dairy products each day. [49] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source Eat three to eight ounces of grains each day. Whenever possible, choose whole grains, such as whole-grain bread or pasta. [50] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source Avoid foods and drinks with added sugar, including processed and packaged foods. [51] X Trustworthy Source World Health Organization Health information and news provided by the World Health Organization Go to source
For best results, try to get at least 30 minutes of exercise each day. [54] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Talk to your doctor about starting a workout program that’s right for you. You can also ask your doctor for specific workout recommendations that will help you meet your goals. [55] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
A general rule is that you should drink eight 8-ounce glasses of water each day. However, if you are physically active and/or live in a warmer climate, you may need considerably more water each day. Monitoring your urine is the best way to gauge dehydration. If your urine comes out clear or pale yellow, you are adequately hydrated. If the color of your urine is a darker shade of yellow, or if you produce little to no urine while going to the bathroom, that is a sign that you may already be dehydrated.
When standing, try to pull in your abdomen and keep your back somewhat straight. Let your shoulders relax, but don’t let them slouch down or forward - instead, try to keep them back somewhat, so your arms fall straight at your sides. Balance your weight across both feet, and try to keep a stance approximately hip-distance apart. [59] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When sitting upright, keep your back straight and your shoulders pressed back. Try to keep your knees bent at a 90-degree angle and your feet flat on the floor. Avoid sitting in the same position for more than 30 minutes without standing, stretching, or adjusting your position. [60] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Try to sleep in a posture that allows for some curvature of the back. For example, lying on your side with your knees slightly bent is a good and natural position, whereas lying on your side with your knees pulled up towards your chest will be painful and uncomfortable. [61] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If you need to pick something big and heavy off the floor, practice good lifting posture. Squat down in front of the object with a wide stance, then grab hold of the object and stand straight up, using your legs (and not your back) to lift your body and the object upright. Avoid twisting your back while lifting, and never bend at the waist to lift something off the floor, as these acts may cause serious injury. [62] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Proper ergonomics is important to maintain back health.
Pairing skinny jeans with a slightly looser shirt is one way of balancing your wardrobe to highlight your body’s features without causing the wardrobe to appear constrictive. [65] X Research source
If you are more comfortable and feel better about yourself wearing a certain style of clothing - say, tighter jeans or a more cropped top - then, by all means, continue to dress the way you’re comfortable. Making simple changes like the color of your clothing can make a big difference no matter what style of clothing you wear. [67] X Research source
