How to lose Weight quickly Quick Weight Lose Tips

1. GRAPE FRUIT DIET

The Grapefruit diet is a short-termed diet, which only lasts for a mere 2 ½ months. This diet can cause rapid weight loss and is highly popular among those who want to lose those extra pounds in a jiffy.

The grapefruit itself is such a healthy fruit. The fruit is known to contain literally no fat at all! It can help you to lose weight, as it is an energy-giving fruit. At the same time, it keeps your thyroid hormone well balanced and ensures a proper intake of fatty acids. It contains lots of potassium and is good for the heart. It however contains large amounts of vitamin C, antioxidants in the form of beta-carotene, sodium, and fiber.

Grapefruit diet may help people reduce their total calorie intake, but on the other side it may not be able to supply you with sufficient nutrients. In other words, the best way to a balanced diet is one that consists of all the essential nutrients.
It is best that you don’t eat much of anything, including grapefruits. The most ideal diet is one that is well balanced and well proportioned.

For instance, you can take a healthy helping of grapefruit, but do include other essential nutrients, which are not found in the fruit. Balance is the main key here. Do consult with your personal physician or dietitian before trying out on the Grapefruit diet.

The Grapefruit Diet weight loss plan is the ideal weight loss diet for real heavy weighters who need to lose lots of pounds. By following closely the Grapefruit diet, you would be able to lose 52 pounds within two and a half month!

However, several experts seem to say otherwise about the effectiveness of the grapefruit in its ability to cause weight loss. Some dietitians explained that the wonders of the grapefruit diet are simply myths and are not factual as these claims are not scientifically supported.

Some things are still left unexplained. For example, in the 1930’s, some claimed that the grapefruit’s enzyme would be able melt body fat. But yet, till today, no one can provide a concrete explanation on how it is made possible.

These counter allegations are not scientifically proven either. So, if you are on a grapefruit diet and it seems to be working well for you, it may be best for you to continue. After all, what matters is that a diet program works.


2. 3 Day Diet:

The 3-day diet is just another fad diet dating back to the 1980s. The 3-day diet is said to promote quick weight loss, lower cholesterol, cleansing and increased energy. The 3-day diet plan is a quick plan whereby you are entitled to eat only certain kinds of food in order to create a chemical reaction in your digestive system. This is so that it will boost the metabolism and hence causing our body to burn fat at a faster rate.

The 3-day diet is very specific and all you need to do is to adhere to it precisely. The portions must be eaten as specified and you must not overeat. If you fail to do otherwise, the 10-pound weight loss that you wish to achieve by the end of the 3-day diet would not be reached. Remember, at the same time, do not under-eat.

The 3-day diet goes as follows:

Breakfast: a piece of toast with 1 tablespoon of peanut butter, one half a grapefruit and coffee (no sugar)

Lunch: black coffee, a piece of toast and a can of tuna

Dinner: a cup of green beans, 3 ounces of chicken or lean meat, one cup of carrots, one cup of regular vanilla ice cream and one apple

The next 2 days of the diet follows on like the 1st day, even though the menus differ slightly. At Day 2, one specific change is recommended – Eat 2 beef franks for dinner instead of 3 ounces of lean meat. The author refuses to reveal the science supporting this change though!

There are set backs to the 3-day diet. Firstly, it is most likely that you would put back the weight you loss right after the 3rd day. Secondly, you might want to consider the effects the 3-day diet will have on your health. During the 3-day diet, you will experience low energy. This is simply because you are consuming only 600 calories, while the body actually requires more than this to go about daily!

The good thing to the 3-day diet is that it is very useful for anyone who wishes to loose those pounds quickly for a special upcoming event. It is the “easy” way out of the usual standard hard-core dieting. This diet also does not consist of any exercise regimen.

How the 3-day diet works is by reducing the “Water weight” of your body. This is simply done by concentrating your meals on fish and cutting out all carbohydrates intake. As said, the weight loss is just temporary for as soon as you resume with your normal diet, you will put the water weight back on!

How to reduce Weight naturally? List of Natural foods which burn fat and reduce body weight

How to reduce Weight naturally? Get best Tips to reduce weight naturally through Diet. List of Natural foods which burn fat and reduce body weight

Do you want to reduce your weight and get a slim and healthy body? Well, you can get all Tips here in this Hub on how to reduce weight naturally through Diet. Don't get scared of being made to starve Diet....... You just need to maintain a balanced diet with some natural foods that will reduce your body fat and shed those extra Flabs off your body in real quick Time. You don't have to spend hundreds on Miracle slimming food supplements or Fat Pills, which contain chemicals and steriod hormones that could damage your body's natural immune system and cause various side effects such as impotency.



Tips to reduce body Weight naturally:

1. Drink plenty of water. This will increase your Fat metabolism rate and


keep your circulation system healthy. Immediately after getting from sleep in the morning, drink 500 ml of wateron an empty stomach. This will cleanse your system and keep your metabolism rate high for the rest of the day

2. Mix 2 teaspoons of Honey with a glass of water and drink on an empty stomach after getting up from bed in the morning. This is one of the well known methods to reduce weight

3. Between Breakfast and Lunch, have a glass of orange, pineapple or carrot juice daily

4. Instead of having three meals a day, split it into 6 meals. This way, you can avoid adding weight by putting less strain on the digestive system

5. Avoid Rice as much as possible as it's high in carbohydrate content. Avoid fried and Oily foods, and foods which are high in fat. Egg Yolk (Yellow) should be avoided by obese persons. However, you can take egg white as it is high is protein

6. Honey is an excellent food for increasing fat metabolism and reduce excess weight. It allows additional fat to be utilized for energy rather than build up unwanted flabby areas in the body

7. Soya Beans: Soya Beans are the highest source of protein among vegetarian foods. Soya not only supplements protein but helps reduce Fat in your body. So, take lot of Soya Beans in your diet

8. Oat Meal: Oat meal is another important source of protein, and like Soya it helps reduce body fat. It is suggested that you substitute your usual breakfast dish with a bowl of protein-rich Oat Meal

9. Skimmed Milk: Skimmed Milk contains 100% protein and 0% Fat. It is a wonderful source of natural protein to build a lean fat-free muscle mass.

10. Wheat Grass: Wheat Grass is medicinally proven to help people in reducing body fat to a great extent and decrease weight

How to reduce Tummy and Belly fat? Best exercises to get rid of Belly fat and obtain Rock-solid six-pack abs

How to reduce Tummy and Belly fat? Best exercises to get rid of Belly fat and obtain Rock-solid six-pack abs in Weeks!!!!!!!

Are you tired of your bulging tummy and ever wanted to get rid of those excess belly fat and love Handles that embarass you in front of other people? Well, it's time to get


rid of all those unwanted Flab around your waist and hips and get a chiselled rock-solid six-pack abs. What's more...You can get it right at the comfort of your home!!!!!! In this hub, you can get to learn 4 simple but extremely effective exercises that will get rid of that ugly flabs for ever

Following is the list of 4 basic but powerful exercises that target your lateral as well as frontal abs, to reduce your Tummy and get rid of all your Belly fat in weeks. A workout schedule of 3 days per week will g

ive maximum results. Make sure that your drink plenty of water


runches for months but do not see any reduction in their mid-section. The reason is
, they don't realise that they need to work out their lateral abs area (Love handles) first before moving onto frontal crunches. and avoid oily & fatty foods during your workout regimen. (Work out instructions given below with pictures)First, you need to start with exercises that target your side flabs (Love Handles).Then, you can move onto exercises that target your frontal abdomen muscles to get the six-pack Abs. Many people keep doing heavy ab c


SIDE BENDS:

1. Stand straight holding a dumbbell in each hand.

2. Now bend {crunch} towards the side opposite to the dumbbell.

3. Now return back to the starting position.

4. Now bend towards the other side and complete the first rep.

With time you can add resistance by holding bigger dumbbells

Do 3-4 sets of 10-15 repetitions each



Lying side leg raise:



Lie down with the left side of your body on the floor. Place your left arm to support your head with your elbow resting on the floor, and the right arm rested on the upper side on your body. Slowly lift your right leg vertically as far as you can go. Return back to the starting position(Make sure not to be move your left leg). Repeat for 15-20 times. Perform the same exercise with the other side

This exercise woks on the oblique muscles and gets rid of Love handles(excess flab on the sides on the abdomen)


Do 3-4 sets of 10-15 repetitions each

Bicycle Ab Crunch :

This is a modified form of the Reverse crunch and is similar to the reverse crunch, except that that one leg is lifted at a time, resembling the pedalling action on a Bicycle. Like the Reverse crunch, this exercise also works on the lower abdomen muscles. Perform the exercise for 15-20 reps


Do 3-4 sets of 10-15 repetitions each



Vertical leg raise:

Lie on the floor. Rest your head and arms flat on the floor. Raise both legs, keeping your knees straight and your buttocks on the floor. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury. Repeat for 15-20 times


Do 3-4 sets of 10-15 repetitions each

How to increase breast size? Three simple exercises to get bigger & sexy breasts naturally from home in 4-6 weeks!!!!!

How to increase breast size? Three simple exercises to get bigger, sexy toned breasts naturally from home in 4-6 weeks!!!!! I guarantee

It's almost every women's dream to get a beautiful, shaped and sexier set of breasts. However, most women are deprived of this desire due to various reasons such as genetics, wrong food practices with high fat-content and lack of exercise. If you are someone who is looking to get a awesome set of bo.obs that will look to


These exercises are very effective and that you would be able to get a hot, bigger and shaped-up breast in weeks, if done properly and regularlyned, bigger and sexier, the following three simple exercises will help you fulfill your desire, naturally from the confort of your home. All you need is a set
of light-weight Dumbbells, that you can purchase from your nearby sports-shop

Following are the description of the exercises with picture instructions

1. Lying Dumbbell Press:

The dumbbell bench press is a great exercise for shaping the chest, for both men and women. Setup for the exercise by sitting a set of dumbbells at the end of a flat bench. Pick up the dumbbe

lls off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows. Now you should be in position to start the set, laying back on the bench holding them dumbbells straight up above your chest. This is the starting position for the movement. Slowly lower the dumbbells down as far as comfortable possible (the handles should be about level with your chest). Pause, the contract the chest and push the dumbbells back up. Do not lock your el

bows out, then repeat for desired reps. Once you have finished the set, DO NOT DROP THE DUMBBELLS! Twist the dumbbells around to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to a seated position.

Workout: 3-4 sets of 10-15 repetitions each



2. Dumbbell Flys

Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells restin

g on your thighs. Lay back on the bench and extend your arms out, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise. Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent. Once the dumbbells get about level with your chest, squeeze the breast muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down. Don't let the dumbbells touch, then slowly lower back again. Repeat for desired reps


Workout: 3-4 sets of 10-15 repetitions each



3. Dumbbell Pullovers

This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your breast with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms (and the dumbbell) back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench- this will really give you a great stretch! Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position


Workout: 3-4 sets of 10-15 repetitions each

Exercise Takes Two!

It can be hard to maintain an exercise regimen when you have a hectic schedule. It’s also hard to stay motivated when you’re the only one exercising. One way to make your exercise regimen more interesting is to involve your significant other as your workout buddy. Certain exercises designed for more than one person can make staying fit more fun and can be done in the comfort of your own home.

Life is hectic enough with work, school, kids and the daily wear and tear of a weekly routine. Often relationships can be put on the backburner because of other priorities. However, a great way to get more quality time with your spouse or boyfriend/girlfriend is to do activities together, such as exercising.

Unfortunately, that can be easier said than done. After a long day at work or school, the last thing most couples want to do is make a trip to the gym. Often there isn’t enough time to fit in a good workout and if you have children, dealing with a sitter or sticking them in the gym’s daycare (if they have one) can be an extra hassle.

Make things easier on yourself by staying physically fit together in the comfort of your own home. How is that possible? First thing’s first: make time. Exercise workouts don’t have to be hours long. Even if you can only manage to fit in 30 minutes, if done on a daily basis or a few times a week, that can be all you need. To throw another factor into the mix, make your exercise routine fun by performing exercises designed for more than one person. This method of exercise makes things more fun and allows the two of you to become more hands on with your workout.

Try this exercise out as a fun way to add variety to your workout:

“Pass It”:

· Both you and your partner should be sitting on the floor facing each other with your knees up and together (think of the way you would position yourself to do a sit-up). Both of your toes should be touching but not overlapping.

· One of you should be holding a round ball no smaller than a tennis ball and no bigger than a basketball.

· To begin, whoever has the ball should lie down with their arms to their chest, holding the ball, while the other person stays in the upright position.

· As you do your sit-up with the ball in your hands, pass the ball off to your partner, who then lies down.

· Remain sitting up until your partner has come back up and hands the ball back to you.

· Each person should do a full sit-up (or crunch) 8-10 times and then rest. Repeat as desired.

Don’t have a ball to use? Follow these same steps but instead of passing a ball back and forth, share a quick kiss as you complete each sit-up. That may be all the motivation you and your partner need!

Causes of Back Pain During Pregnancy

Back Pain During Pregnancy

Pregnancy is very pleasant time period for every woman because the new chapter of her life is open up.

She feels complete and makes her life more significant to her. It is very beautiful experience and during this period she beats all the pains and changes happening to her body.

Sometime changes are positive and sometimes negative. The most common condition from which she goes is back pain. Approximately 80% women compliant back pain during their pregnancy. It is said that pregnancy and back pain go side by side. It is very common especially prior to giving birth.

In third trimester of pregnancy lower back pain is normal. Some women suffer from back pain during whole period of pregnancy and some feel back pain during last moths. The intensity of back pain is varying from woman to woman.

Causes of Back Pain

• The overall weight of woman is increases because fetus is stat growing in her womb so the lower back is pulled forward in a woman’s abdomen. This uneven distribution of added weight is all most forward not over the center of woman’s pelvis.

• It is notice that during healthy pregnancy a woman gain typically 25 to 35 weight. This added weight take support of spine which can become reason of lower back pain. More over the weight of baby and uterus pressurized the blood vessels, nerves in pelvis and back bones.

• As the uterus of pregnant woman is become heavier and the center of gravity of a woman is change and abdominal muscles are try to keep their proper balance. She slowly without any notice start to adjust herself in a posture in which she can easily move. This may cause back pain.

  

• The back pain from which woman can s u ffer from seve re near birth time.

• When baby moves in the womb in third trimester he or she puts pressure to internal organs and nerves because it is the time when baby is growing. Woman feels back pain.

• The women who are not active in their lifestyle suffer from more back pain as compare to those who are more active. The women who have strong lumber muscles have better ability to resistance against increased pressure during pregnancy.

• Women who are doing the regular activities durin g pregnancy may suffer from greater tendency o f pain.

  

• Body produce hormones during pregnancy that allows the joints become relax and looser that may cause symptoms like arthritis in the spine etc. To facilitate an easier birth the coccyx also changed. As normally the coccyx is immovable, but during pregnancy it is free to move. And it allows passage of the baby during birth. Sometime coccyx injury or coccyx pain is result of this anatomical change.

• Emotional stress is one of the main reasons of back pain. Women may experience an increase in back pain during stressful periods of your pregnancy.

These are causes of back pain during pregnancy and chances are very high that during nine month of pregnancy at least one of them happens to every mother. Pregnancy is a process of pain so do not associate back pain to any structural problem. It’s just a natural phenomenon.

Personal Care and Genital care for Females

Many females have received the false message from society that their genitals are "dirty" and that they shouldn't talk about them. Because of these messages, which can come from media as well as parents, girls are under the impression that any smell or discharge from their vagina is abnormal. It is perfectly natural to have a slight sweet smell that is nonoffensive. A strong, foul odor indicates a possible infection. With treatment, the infection will go away and so will the strong odor. Vaginal discharge is a necessary part of the body's regular functioning. Normal discharge, usually clear to white, is part of the body's self-cleaning process. As discharge leaves the body, it takes bacteria with it, which helps keep vaginal infections at bay. Discharge is also a natural lubricant, which aids in sexual intercourse.

The genitals are complex, life-giving organs with many functions. Knowledge is a key factor in developing a healthy attitude about the genitalia and realizing that the genitals are not "dirty" and are basically just other parts of the body. Understanding the normal functions of the genitals also helps a person feel more comfortable with her body and stay healthy.

CHARACTERISTICS OF ABNORMAL VAGINAL DISCHARGE

• bad odor
• itching or irritation
• thick, like soft cheese
• creamy or frothy
• strange color, such as green, gray, or yellow
• bloody (not during menstruation)

Washing the Genital Area

It is important to regularly wash the genital area, including the anus, to help ward off infections and bad odor. Since the genital area is moist and warm, bacteria can grow easily. Excretions from the vagina, perspiration, and urine can build up making it even easier for the bacteria to grow. These bacteria can cause urinary tract infections (UTI's) or vaginal infections. Cleaning the genital area with a mild soap and water on a regular basis will help control the bacteria growth and limit infections.

Vaginal Infections

Vaginal infection, or vaginitis, is most often caused by sexual contact. However, poor personal hygiene can put one at greater risk of contracting a vaginal or urinary tract infection. The following are some of the most common vaginal and urinary tract infections that can be affected by poor hygiene.

TRICHOMONIASIS. Trichomoniasis, also referred to as trich or TV, is an infection caused by a protozoan called Trichomonas vaginalis. The symptoms include a discharge that is foul-smelling, frothy, and greenish-yellow; it causes severe itching, painful and frequent urination, and, sometimes, pain in the lower abdomen.

YEAST INFECTION. A yeast infection, or candidiasis, occurs when the yeast fungus called Candida albicans, which is normally found in the vagina and anus, grows above normal levels. The result is a thick, white, cottage cheese-like discharge with itching, redness, and burning.

GARDNERELLA. Gardnerella is an another bacterium that is normally found in the vagina. An infection occurs when the amount of gardnerella bacteria increases, causing symptoms such as a gray or yellow, fishy-smelling, creamy discharge and mild itching and burning. The smell may actually become worse after washing since soap reduces acidity and bacteria grow better in a less acidic environment.

URINARY TRACT INFECTIONS. Urinary tract infections (UTI's) can occur when bacteria from the anus or vagina make their way into the urethra and bladder. Urinating helps to flush some of the bacteria from the urinary tract, but sometimes the bacteria left behind can cause an infection. Sexual intercourse, wiping from back to front, or irritants used in a bath (such as bubble bath or bath salts) are common causes of UTI's. The symptoms include painful and frequent urination, burning on urination, blood in the urine, and a fever.

What to Wash

The area that a girl should be concerned with washing is the external genital area. The internal genitals have their own self-cleaning processes. The external female genital area, or vulva, has large lips called labia majora that protect the genital area. These lips have sweat glands that produce perspiration and glands that secrete oil. If a girl has reached puberty, these lips will also have hair on them.

Beneath the labia majora are smaller lips called labia minora. In some people, the labia minora are large enough that they poke through the labia majora. This is a normal occurrence. The labia minora also contain oil and scent glands. Inside the labia minora are the openings of the urethra and vagina. Urine is expelled from the urethra. The clitoris, a small, pea-like organ that is sensitive to the touch, lies in front of the labia minora. The anus, which is not considered part of the vulva, should be washed as well. It lies in back past the lip region.

The external genitalia and the anus can be washed using a wash cloth or fingers. This can be done daily in a shower or bath or standing near a sink. Special care should be taken to open the labias and wash between them. Then rinse the area with water and towel dry.

Be Sure to Wipe Properly

Besides washing the external genital area, it is important to wipe it with toilet paper after urinating or having a bowel movement. Solid body waste expelled by the anus contains bacteria that can cause vaginal and urinary tract infections. Therefore, the proper wiping method is from the front to back. This is so the bacteria from the anal area do not make their way to the vaginal and urethral area. A person should always wash her hands after going to the bathroom.

Extra Care During Menstruation

During menstruation, the lining of the uterus is shedding and menstrual blood comes out of the vagina. While menstruation can be messy, it is easily controlled with a tampon or pad. However, once the blood is exposed to the air, it can produce an odor. A strong odor should not occur unless the person does not bathe often enough. To minimize odor and staining of clothes, washing the genital area at least once a day is recommended. It is also recommended to change a tampon every four to six hours (a pad every two to four hours), which will help control the odor and the collection of blood.

In the past, women would use cloth to collect their menstrual fluid. Some would wear cloth as an outer protection; others would bundle up the cloth and place it inside their vaginas for inner protection. Today, there are sanitary products for collecting menstrual fluid that are more absorbent, comfortable, and convenient. These products include tampons and pads. Choosing the kind of protection to use is a personal choice. Some women use only pads, some use tampons during the day and pads at night, and others use solely tampons. Pantiliners, small pads, are also available for light flows, discharge, or use with a tampon.

TAMPONS. Tampons are worn inside the vagina. Both nonvirgins and virgins can use them. Tampons cannot get lost inside the body or be pushed up into the uterus (the canal—called the cervical canal—to the uterus is too small for a tampon to fit through). They are made of absorbent cotton that is either scented or unscented and have a string attached for easy removal. (The deodorant tampons may cause irritation in some women.) Tampons are meant to be used only for menstrual flow, not vaginal discharge. They can come with or without applicators. For greater protection, some women wear

Women have a wealth of feminine hygiene products from which to choose. (Photograph by

Robert J. Huffman. Field Mark Publications

. Reproduced by permission.)

pantiliners when they use tampons. Tampons should be changed every four to six hours, and not worn more than eight hours. Otherwise, bacteria can build up in the vagina, which can cause toxic shock syndrome (TSS).

TSS is a rare, noncontagious disease that can be fatal. It is caused by the Staphylococcus aureus bacterium, which produces a toxin resulting in symptoms that include a sudden high fever, vomiting, diarrhea, headache, rash that looks and peels like a sunburn, achiness, and dizziness. If a person using a tampon experiences any of these symptoms, she should remove her tampon right away and contact her doctor.

Researchers have found that the risk of contracting TSS is linked to the absorbency of the tampon. The higher the absorbency the higher the risk for contracting TSS. To judge the right absorbency, a woman should monitor the amount of blood found in her tampon after she removes it. If the tampon is completely red, a person should use a tampon with a higher absorbency; if the tampon has white areas, a person should use a tampon with a lower absorbency. A way to lower the risk of contracting TSS is to switch between using a tampon and using a pad. An easy way to do this is to wear tampons during the day and pads at night.

PADS. Pads are worn outside the body. When they were first introduced, women had to use belts and pins to keep the pads in place. The belts and pins were uncomfortable, unattractive, and sometimes showed through clothes. Pads today have adhesive strips that allow a woman to attach a pad to her underwear. Today's pads are also more absorbent, allowing them to be thinner and more effective. Some even have wings that wrap around the crotch of underwear, which gives greater protection. Pads can be unscented or deodorant. The deodorant can cause irritation in some women; however, many like the deodorant products, believing they help mask odor.

DOUCHES AND FEMININE HYGIENE SPRAYS. Douches and feminine hygiene sprays are products that work to mask or limit odor or wetness. Douches are sometimes used in the treatment of certain vaginal infections. They are liquid solutions that are squeezed into the vagina. A common solution is vinegar and water. Feminine sprays are deodorant sprays for the vaginal area. Doctors have warned that these feminine products are unnecessary (unless used for medical reasons) and can cause more harm than good. This is because douches and feminine sprays can change the natural acidic balance of the vagina, which can cause bacteria to grow and put a woman at risk for infection.

Be Aware of What to Wear and Other Precautions

Another part of good hygiene is being aware of what to wear and making sure that anything that touches the vaginal area is clean. A girl should wear cotton underwear or at least ones with a cotton crotch. Underwear should be changed daily and after it becomes soiled or wet. It should also be absorbent and well ventilated. Tight or nylon underwear, tight pants, or pantyhose (most are available with cotton crotches that help increase ventilation) cause greater perspiration, which can allow bacteria to grow. Sitting around in a wet bathing suit will also contribute to bacteria growth. Towels should not be shared because they can pass along bacteria. Toilet seats are also breeding grounds for bacteria. It is wise to cover public toilet seats with toilet paper before sitting down. Taking these precautions can help lower the risk of infection and keep the genitals healthy.

Personal Care and Genital care for Males

It is necessary for boys to pay attention to the health of their genital area. However, like girls, boys contend with societal pressures to not talk about their genitals. They are often embarrassed to speak to anyone about any problems or questions they may have about their genitals. It is important for both boys and girls to learn about their genitals, ask questions, and practice good hygiene in order to maintain health.

Drawing of the main steps involved in a circumcision. (

Electronic Illustrators Group

. Reproduced by permission of

Gale Group

.)

Keeping the Genital Area Clean

Boys should wash their genitals every day. This includes washing the penis, the scrotum which holds the testicles, the anus, and pubic hair (if puberty has been reached) with water and mild soap. For cleanliness after urinating, the penis should be shaken gently until the few remaining drops of urine are expelled. It may be wiped as well. Following a bowel movement, the anus should be wiped. Covering public toilet seats with toilet paper is also recommended since bacteria grows easily on toilet seats. Washing hands after urinating is a must, otherwise, bacteria will be spread via the hands.

As well as washing and wiping the genitals, boys should be concerned with the kind of underwear and pants they wear. Underwear or pants should not be too tight, and they should be well ventilated to help stem bacteria growth. If underwear gets wet or soiled, it should be changed. Also, towels should not be shared since they can pass bacteria.

JOCK ITCH

Jock itch, or groin ringworm, is a fungal infection (caused by certain fungi and yeasts) that usually occurs in warm weather. It is caused by wearing tight clothes that are not well ventilated. The symptoms include redness, blisters, itchiness, and pain of the groin and upper, inner thigh area. This type of infection can easily recur if not taken care of properly. A variety of over-the-counter creams are available to remedy jock itch.

Circumcised and Uncircumcised Penises

When a boy is born, he has an uncircumcised penis. This means his penis has a foreskin, or prepuce, that covers the head of the penis, or glans. The foreskin, which is about one third of the penile skin, offers protection from irritation, urine, and fecal matter. It also has sensitive nerve endings. A common procedure of removing this foreskin is called circumcision. Some people believe removal of the foreskin helps keep the penis cleaner because the foreskin can trap excretions and possibly lead to infection or disease; others believe this is an unnecessary and unhealthy procedure and that if the foreskin is washed daily, it should not pose a problem. A circumcision can be performed at any point in a man's life, but it is commonly done a few days after birth. Whether a boy is circumcised or uncircumcised, good hygiene is important.

A boy with a circumcised penis no longer has the foreskin, so he is just concerned with washing the penis with mild soap and water. If a boy is uncircumcised, the foreskin should be pulled down daily to expose the tip of the penis, which should then be washed with mild soap and water. However, do not force the foreskin down at any time. If it is painful to pull the foreskin down (and the foreskin has already detached itself from the glans), contact a physician for advice and possible treatment. Note that it is natural for the foreskin to be attached to the glans at birth and the amount of time it remains attached can vary from days to years. The average age by which the foreskin detaches is three. If the foreskin is still attached to the glans, it should never be forcibly pulled down. Just washing around the outer part of the foreskin is appropriate until the foreskin detaches. Once the foreskin does detach from the glans, it should be pulled down and the area should be washed daily.

Pulling down the foreskin and washing the area daily is important because the area under the foreskin is not well ventilated. Dead skin and an oil-like substance (called sebum, which usually doesn't appear until puberty) can accumulate under the foreskin forming a substance called smegma. This substance is a natural lubricant between the foreskin and the glans. If smegma is not washed from underneath the foreskin, it can build up and harden. This collection can lead to infections and disease. Soft smegma that is washed away on a regular basis poses no health risks; in fact, it is beneficial for erection and sexual intercourse.

Personal Care and Hygiene for Ears

The ears consist of three parts: the outer ear, the middle ear, and the inner ear. In terms of hygiene, people need only be concerned with the outer ear. The outer ear consists of the pinna, the part that is visible, and the ear canal that leads toward the eardrum that separates the outer ear from the middle and inner ear.

The ear canal is self-cleaning. Wax is secreted into the ear canal by glands that are found in the skin of the canal. This wax and other particles, such as dust, travel down the ear canal and are washed away or fall out to make room for new wax being made. It is not necessary to use cotton swabs to clean the ear canal. In fact, using them can harm the ear by pushing wax toward the eardrum, where it can get stuck and cause blockage or an ear infection.

While cleaning the pinna and behind the ear is good hygiene, the rest of the ear will usually take care of itself.

Removing Excess Earwax

When earwax is pushed toward the eardrum, or when an abnormal amount of wax is produced in the ear canal, sometimes it's necessary for people to have the wax removed by a doctor. Excessive earwax can affect hearing and feel very uncomfortable. A doctor will most likely perform ear irrigation in these cases. Ear irrigation is a process in which warm water is gently flushed into the ear canal so that the earwax can dislodge and rinse away with the water.

Other times, a doctor may use different methods of earwax removal. These include using a blunt instrument that has a loop on the end. This instrument is carefully inserted into the ear canal to remove the wax. Another method involves using a vacuum that is inserted just inside the ear canal and then sucks out the excess wax.

PEARLY WHITES

Each year, millions of Americans go to their dentists seeking whiter, brighter smiles. Because tooth-whiteners contain peroxide, an antiseptic, whitening is safest when it is done under the direction of a dentist rather than purchasing an over-thecounter whitening kit.

Typically, teeth are whitened by a dentist using a hydrogen-peroxide solution in a customfitted mouthguard that the patient wears while sleeping. It can take anywhere from one to two weeks to achieve the desired shade of whiteness. How white a person's teeth get, however, depends upon the shade the teeth are when bleaching is begun. Teeth with a yellow tone will bleach whiter than those with a grayish tone.

There are other methods to lighten a person's teeth, which include laser-whitening and the use of other cosmetic procedures such as porcelain veneers or dental bonding.

Swimmer's Ear

The medical term for this common ear infection is external otitis. It earned its nickname because it occurs most often during the summer, when swimming is a common activity for people. Bacteria that infect the ear canal are the main cause of swimmer's ear. If there is excessive wax lingering in the ear canal, it can trap water in the ear canal. This trapped water will soften the skin in the ear canal, which makes it more vulnerable to bacteria.

When bacteria cause an infection, the ear may swell, itch, and be painful to the touch. There may also be a discharge from the ear canal, which will affect a person's hearing. The ear canal itself will be red and swollen. For treatment, a doctor will remove the infected wax and any other particles in the ear canal, and then prescribe medicine to treat the infection.

Healthy Hearing

Having healthy ears means more than just keeping them clean. It also means caring for one's hearing. According to the House Ear Institute, about 10 percent of people in the United States suffer from some type of hearing loss. The most common cause of hearing loss is loud noise. Certain types of noises, such as gunfire or firecrackers that explode near an ear, can do sudden damage to hearing. Other types of noise, such as lawn mowers and vacuum cleaners, cause damage over a longer period of time.

EAR CANDLING

Ear candling is an alternative method of removing earwax that is practiced by some holistic healers. This method can be traced back to the Hopi Indians, a tribe located in North America. Ear candling is a process in which the unlit end of a beeswax candle is put over the opening of the ear canal. By covering the opening of the ear canal, a vacuum (an empty space with no air) is created between the opening and the eardrum at the end of the canal. When the candle is lit, the warmth of the candle loosens the earwax, and because the wax has no where to fall in the vacuum, it is drawn out toward the flame and collects at the bottom of the candle.

Most medical doctors do not approve of ear candling and believe it does not offer any benefits to the patient. Ear candling should not be done alone or without a skilled professional who is familiar with the procedure. It's important to check out the background and references of any healer who performs this procedure before having it done.

The institute has researched hearing loss among young people and found that there is more hearing loss among young people today than there was fifteen years ago. Loud music and the common use of earphones with portable radios and CD players probably have contributed to this hearing loss. Also, most live rock concerts have volumes that reach damaging levels. Wearing earplugs to concerts can help prevent hearing loss. Essentially, any situation in which a person must shout to be heard means it's too loud and hearing could be damaged. While many people like loud music, the smart thing to do is turn down the volume.

How to Take Care of Hair

Just like skin, hair covers and protects the body. Hair is made up of tubes of keratin. Keratin is a tough protein produced by the body. Hair grows from roots in the skin, which are called follicles. Unlike the skin, which is a living organism, by the time a hair grows out of the follicle, it is already "dead." At the bottom of the follicle is the sebaceous gland. There, sebum, an oily substance that lubricates the hair shaft, is made.

Scalp Hair: The Hair on Your Head

Hair comes in a variety of types. Whether hair is curly, wavy, or straight depends upon the shape of the hair follicle. A flat follicle yields wavy hair while a round follicle produces straight hair. Very curly hair comes from oval-shaped follicles. As there are different types of hair, there are also different colors and different textures—thick or thin. Whatever kind of hair a person has, it is important that it be kept clean. This will help it look and smell good and prevent the development of scalp problems.

The hair on the head (and the scalp, for that matter) can be dry, oily, or normal, which is a combination of the two. These categories refer to the amount of sebum that accumulates on the scalp. Sebum gets distributed through the hair by combing, brushing, or touching the hair. When sebum accumulates at a normal level, it acts as a built-in conditioning system for the hair, keeping it soft and shiny.

The amount of sebum a person produces varies throughout his or her life. With puberty, there is a marked increase in sebum production between the ages of eleven and fifteen. From eighteen to twenty-four years of age, there isn't as much sebum being produced, and by age fifty, there is a dramatic drop-off in sebum production, which causes hair to look duller and rougher.

Most people have normal hair, which means it's neither too dry nor too oily. Those with dry hair often have chemically treated (colored, permed, or straightened) or coarse hair. While people of all ages can have oily hair, teens often have oily hair because of the increase in sebum that puberty causes.

ATHLETE'S FOOT

One doesn't have to be an athlete to get athlete's foot. Athlete's foot, or foot ringworm, describes a type of fungus infection that occurs on the feet. It usually occurs in males over twelve years of age; it is not common with young children and women.

Athlete's foot thrives in moist, damp conditions, especially when a person is wearing tight shoes and socks in hot weather. When the feet cannot breathe due to a lack of ventilation, athlete's foot can occur. It can take different forms on different people. Sometimes, the skin between the toes will peel and crack, and at other times, blisters develop on the soles and sides of the feet. In most cases, there is an itch that accompanies these other symptoms.

When athlete's foot is diagnosed by a dermatologist (a doctor that specializes in skin), a patient will usually receive an antifungal cream to treat the problem, which generally heals in a short time. The American Academy of Dermatology recommends the following steps to prevent athlete's foot.

• Wash feet every day.
• Be sure to dry feet thoroughly, especially in between the toes.
• Only wear socks made of cotton, and change them if they get moist or damp.
• Go barefoot when at home.
• Try to wear sandals, and avoid tight shoes in warm weather.
• If possible, use an antifungal powder in tight shoes.

Grooming hair often using a brush, comb, or pick is important as it helps distribute sebum through the hair. This will help hair look shinier and smoother. It will also prevent knots and tangles, both of which can lead to hair breaking or splitting.

Shampoo and Conditioner: Keeping It Clean and Smooth

There are shampoos available for all hair types. How often a person shampoos varies and depends upon that individual's hair type. A person with dry or extremely curly hair may shampoo less often than an individual with oily or straight hair. The key to good hair hygiene is shampooing often enough to keep hair looking and smelling clean.

Conditioners can help keep hair shiny and smooth. They also offer protection against the drying effects of styling hair with heat or using styling products that contain alcohol, which can be drying too. Just as with shampooing, how often and how much conditioner a person uses will depend on hair type and styling habits. An individual with coarse, curly hair that must be straightened with a blow-dryer each day should protect hair with a good amount of conditioner; someone with limp, oily hair may opt not to use conditioner at all.

Scalp Conditions

There are some skin and scalp problems that can develop that have no relation to how clean someone's hair is. Good hair hygiene, however, can help prevent infection.

HEAD LICE. Head lice are tiny insects, or skin parasites, that burrow into the scalp. They cause itching of the scalp, which can lead to a bacterial infection because of repeated scratching. In children, however, head lice are often barely noticeable. Head lice are spread through personal contact and through sharing things such as combs, brushes, and hats. Often, the lice can make their way into a person's eyebrows, eyelashes, or facial hair. Head lice can easily turn into an epidemic (the rapid spreading of a disease to many people at the same time) at a school because children often share personal items. The problem is treatable by using a cream, lotion, or shampoo, all of which are available at pharmacies.

THE AVERAGE PERSON LOSES 80 SCALP HAIRS EACH DAY.

DANDRUFF. Dandruff, also known as seborrheic dermatitis, is a swelling of the upper layers of skin on the scalp. The first signs are a drying or a greasy scaling of the scalp. Often this is accompanied by itching. Dandruff is a condition that may be inherited, and cold weather can often make dandruff worse. Unlike head lice, dandruff is not contagious. Similarly, though, it is treatable with shampoos or solutions that are available at pharmacies.

Body Hair

The onset of puberty usually means an increase in the growth of body hair for both boys and girls. Hair will appear in the pubic area, and hair on the arms, underarms, legs, and face (for boys) will often grow thicker. While body hair does protect the skin and body, it is not necessary to a person's well-being. However, removing body hair is not necessary for good hygiene if a person bathes or showers on a regular basis.

Boys and Facial Hair

As facial hair continues to grow, many boys will opt to shave. How often that is done is really a personal choice, one that depends on how fast and thick the hair grows. It also depends on whether or not a beard, goatee, or mustache is desired. However often a man wishes to shave his face, a traditional or disposable razor with shaving cream or gel or an electric razor may be used for shaving facial hair.

Girls and Body Hair

Just as boys choose to shave their faces (or not), girls may opt to remove unwanted hair on their arms, face, legs, bikini (pubic) area, and underarms. There are many methods appropriate for getting rid of this hair. Remember that different methods are better suited to different body parts.

SHAVING. Using either a traditional or disposable razor and shaving cream, girls can shave their legs, underarms, and bikini area. Electric razors are also effective although many electric razors do not provide a very close shave. In fact, both methods of shaving will not remove hair at the root, which means hair will grow back more rapidly than a hair-removal method that does remove hair at the root.

HAIR REMOVAL: A PERSONAL CHOICE

Choosing to remove the hair on one's body is a personal choice that is often influenced by the culture in which a person is raised. Certain cultures and religions frown upon hair removal while others enthusiastically encourage the practice. For girls, this is often a more involved decision as the American media is constantly assaulting female consumers with advertisements for products that will remove "unwanted" hair on the face, legs, underarms, and bikini area. At the height of the feminist movement in the 1970s, many women gave up shaving and waxing their leg and underarm hair. Today, many women also are opting not to remove any body hair, while others choose to do so.

TWEEZING. Plucking hairs with a pair of tweezers is a safe and clean way to remove hair; however, it only removes a single hair at a time, making it a more effective method for removing hair on the eyebrow area or removing a single, stray hair.

DEPILATORIES. Depilatories are lotions, creams, and gels that chemically dissolve body hair near the root. They tend to be time-consuming and can be messy. Also, because they contain chemicals, some people may find them irritating. Depilatories are effective for removing leg and bikini hair as well as underarm hair.

WAXING. Waxing involves warmed wax that is applied to the skin. A strip of cloth is then placed atop the wax. The strip is pulled back, removing the hair at the root. This procedure is typically done in salons and can be time-consuming. Also, waxing can often be painful and irritating to the skin. However, it pulls out the root of the hair, so waxing can last up to two months. Waxing is most effective for removing hair on the arms, bikini area, face, legs, underarms, and even the back.

SUGARING. Sugaring is a hair-removal technique, similar to waxing, in which melted sugar is applied to the skin and rolled off with the hands, removing the hair in that area in the process. Like waxing, sugaring can be used for most areas of the body and the results can last for two months. Sugaring is slightly less painful and irritating than waxing can be. Sugaring is typically offered at salons that use all-natural products.

ELECTROLYSIS. This hair-removal procedure takes place in the office of an electrologist (a professional trained to perform electrolysis). Hair is destroyed permanently at the root using an electric current. A needle is placed into the skin where the hair protrudes so that electricity can destroy the hair follicle. While the effects of electrolysis are lasting, it is a time-consuming, painful, and costly procedure (as it can take a few sessions before the hair follicle is actually destroyed). This is most appropriate for small areas of the body, such as the face.

LASER TREATMENTS. Laser treatments that remove hair are expensive and the results last only two months at first. Despite this, laser treatments are growing very popular for removing hair in the leg and bikini area. Over time, with continued treatments, results can last up to six months. However, it can take hair up to three weeks to fall out so many people shave the area after receiving treatment to prevent shedding. Also, a loss of skin pigment may be experienced in people with darker skin.

Personal Care for Teeth

Taking good care of one's teeth is one of the smartest investments a person can make in their health, helping to ensure that the teeth will remain strong, healthy, and white for a lifetime. While many advances have been made in dentistry and in replacing teeth, nothing can ever take the place of natural teeth. They are stronger than any artificial teeth a dental professional can make. This is why it is important to care for them properly.

Dental problems can be prevented by regularly using a toothbrush and dental floss, the tools for good teeth.

Brushing

There are many important reasons to brush the teeth every day. Brushing removes the plaque (a sticky film of bacteria that grows around the teeth) that causes tooth decay, or cavities. Brushing also helps keep gums healthy and breath fresh.

To make the most of brushing, a person should choose a soft-bristled toothbrush with a shape that suits one's mouth and allows one to reach all of the teeth easily. Use a toothpaste with fluoride (a chemical compound that is added to toothpaste and drinking water to help prevent tooth decay), hold the toothbrush at a 45-degree angle against the gums, and brush back and forth in short movements. Make certain to brush the outer, inner, and chewing surfaces (or flat surfaces) of the teeth. Brushing the tongue will help remove bacteria that can cause bad breath.

Flossing

Flossing between teeth is a very important habit to acquire. Ideally, flossing should be done every time the teeth are brushed. Using dental floss removes plaque that is caught between the teeth. This will help prevent both cavities and gum disease.

When flossing, use a generous length of floss (about 18 inches or so). Wrap one end of the floss securely around one of the middle fingers. Hook the other end around the same finger on the opposite hand. Holding the floss tightly between the thumbs and forefingers, pull the floss gently between each tooth. Softly rub the floss against the side of each tooth.

Some people have difficulty handling floss, but there are many types of interdental cleaners that accomplish the same thing as floss. These include different kinds of picks and dental sticks that can be found in a pharmacy or drug store.

BRUSH CAREFULLY!

It may sound strange, but there is such a thing as brushing teeth too vigorously. Even though brushing is vital to maintaining healthy teeth, it can be harmful if you are brushing improperly. The enamel that protects the outside of your teeth is hard but it can get worn. When enamel is worn, teeth are more prone to decay. Using gentle, short strokes when brushing helps ensure that teeth don't get damaged.

Tooth Decay and Cavities

Plaque is the main cause of tooth decay, or cavities, and gum disease. When people eat, especially

When flossing, hold the floss tightly between the thumbs and forefingers and pull the floss gently between each tooth. (Photograph by

Robert J. Huffman. Field Mark Publications

. Reproduced by permission.)

foods containing starches and sugars, and they don't brush their teeth right away, the plaque bacteria in their mouths make acids. These acids then attack the enamel on the teeth. When this happens repeatedly, teeth will begin decaying. Cavities accompanied by painful toothaches can develop.

Gum Disease

Another problem that plaque causes is gum disease. Gum disease, which is also called periodontal disease, occurs when gums get infected. The first stage of gum disease is known as gingivitis. Gingivitis is the inflammation of the gums. Over time, the gums and the bone around the teeth can become weakened. This can cause teeth to fall out. When this happens, it means a condition known as periodontitis is present.

Unlike tooth decay, gum disease is not as obvious as tooth decay because it is painless. Some signs of gum disease include red, swollen, or sensitive gums, chronic bad breath, and gums that bleed while brushing the teeth. Even though gum disease usually affects adults, good oral hygiene as a young adult will help prevent this disease and protect the teeth.

Bad Breath

Bad breath, or halitosis, can be caused by gum disease, eating certain foods (such as garlic), or a medical disorder. Often, though, bad breath is the result of poor oral hygiene. When bacteria build up in the mouth, it can lead to a bad taste in one's mouth and a bad odor too. Regularly brushing the teeth as well as the tongue often helps eliminate bad breath.

How A Dentist Can Help

A visit to the dentist can remedy almost any dental ailments. In fact, visiting the dentist every six months can help prevent future dental ailments. Getting regular check-ups, including diagnostic X-rays, will help prevent the development of serious dental problems such as gum disease or abscesses (when pus from a tooth infection spreads to the gums). And getting teeth cleaned professionally at the dentist's office can help remove the build-up of plaque and tartar, both of which can cause cavities.

Just as brushing and flossing are important weapons in the fight against tooth decay, so is seeing a dentist on a regular basis...