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If you would like to prevent pimples from reoccurring then there are some clear skin acne treatment tips that will help a lot. This includes eating a healthy diet, drinking plenty of water, maintaining a regular skin care regimen and using an OTC acne product, if needed.

Eating A Healthy Diet

First of all, you should avoid junk food. This includes sodas, sweets and greasy, fatty foods. This may seem difficult to do, but just think how much better you will feel knowing you are taking care of your body and are helping keep your skin healthy. You should eat a diet that is rich in whole grains, vegetables, fruits and lean meats.

Drinking Plenty of Water

Your body normally expels toxins through your bowels and kidneys, but if you are not drinking enough water, you could be expelling toxins through your skin. Obviously this doesn’t help you keep your skin acne free. Drinking plenty of water will help you clear your body of these toxins while helping to prevent acne. Drinking 6 to 8 glasses of water each day will help a lot.

Keeping Your Skin Clean

Poor hygiene can cause acne. When your skin gets oily and mixes with dead skin cells, it causes your pores to get blocked and acne to form. Cleansing your skin twice a day to remove oil, dirt and dead skin cells will help prevent acne. A mild facial cleanser or mild acne cleanser should be used, rather than bar soap.

Using OTC Acne Products If Necessary

Over the counter acne medications can be used, if the above lifestyle changes don’t clear your acne. The most popular treatments are benzoyl peroxide and salicylic acid. Acne treatments can dry your skin, so it is best to use a moisturizer to keep your skin hydrated when using topical acne products.

These 4 quick clear skin acne tips will make a big difference and help you prevent acne from occurring. If you follow these tips and are still experiencing a lot of acne, it is best to consult a dermatologist or your doctor, especially if you have severe acne. Severe acne may need to be treated by the use of a prescription treatment for acne or you may have a health condition that is causing your acne.

Find More Skin Acne Articles

If you are thinking of quitting smoking cigarettes then you must know how bad they are for you and those around you and I applaud your decision. You have also probably heard many nightmare tales of how hard it is to quit which may be scary and demotivating. To help you kick your addiction to cigarettes and the addictive component nicotine here are 10 tips and ways to quit smoking cigarettes that can show you it can be done and it is not as hard as people can make it out to be if you have a plan!

1. Write a list of reason you LIKE smoking
It may seem counter to your needs to quit smoking but ignoring why you like smoking and why you continue to smoke is important so that psychologically you can overcome these things or leave them behind or replace them with something. Ignoring them simply means when cravings hit those reasons subconsciously attack your reasoning and resolve.

2. Make a list of reasons it will be hard to quit
Wow, I sound so negative so far which I am sorry for but bear with me! Honesty is massive part of overcoming an addiction to nicotine and cigarettes because many people try to quit without being honest with themselves first and those people usually fail on that attempt. So write down a list of reasons you think might make it hard to quit or the reasons you know from experience have made it harder.

3. Write a list of reasons you want to quit
Ok now we are getting more positive! Again HONESTY is the big word here for the same reason stated before. You need as many solid positive reasons for quitting cigarettes so that these ways to quit smoking cigarettes work! HINT: List them in a positive way so instead of writing “Scared of lung cancer” write “I want to be healthy and live a long life!” … negative reasons are not as strong as positive ones.

4. Write down a list of ways to tackle cravings
When the cravings hit all reasoning and resolve can suddenly go out the window as you may already have experienced and is not something to be ashamed of. You just need a way to overcome these things, having something to distract you from the cravings is a very important things to do whether it is to get your joggers on and hit the pavement or if you are at work to maybe chew some gum, get a coffee or clean up your office space.

5. Compare lists
Now you have a few sheets of paper (or for some people nearly a book!) you can compare your negative and positive reasons. This is important because often if you have more reasons you like smoking compared to reasons you want to quit smoking cigarettes then you may not be ready to quit and might need to find some more reasons and support to quit. Also if your list of things to do to overcome cravings do not have an answer to all your reasons why quitting might be hard then you may need to revisit the former list and add to it. Once you have done this not only have you been introspective enough to see things clearly and plan ahead you have created the base work for a contract with yourself to quit which is a cornerstone of quitting cigarettes for good.

6. Set a quit date
Having firm goals is important when dealing with addictions and when looking for ways to quit smoking cigarettes this is a vital step. Having a set date you set for yourself and can plan for means you will not make snap decision when you are not ready and you will also force yourself to commit to a date than a vague “I will quit next week” then that week never seems to come …

7. Throw out all smoking paraphernalia
Get rid of them when that quit date hits! Get rid of your smokes, if you hold on to any cigarettes it is a temptation and a subconscious easy way out .. if you are serious break the fags and toss them out, if you can’t do that you are not ready to quit. Also get rid of lighters and anything else that has to do with smoking in your space.

8. Busy your hands and mouth
One part of the addiction to cigarettes that people ignore in favor of concentrating on the dependency effects of nicotine is the habit that has formed over many years of the actual ACTION of smoking. IF you carry some toothpicks you can suck on or some nuts you can crack open and eat you will busy your hands looking for a familiar action, no need for anything terribly elaborate just keep them busy or they may stray to a cigarette.

9. State your intention to quit smoking cigarettes
Tell your friends, tell your family and tell your co-workers that you plan to quit smoking cigarettes for a two reasons. One, you need a support network to help you so it is good to get as many well wishers and helpers as you can. Two if you are not announcing it does not become REAL to you and is less substantial because it is like you are a keeping a secret often as many do not want the stigma of people knowing they failed if it comes to that which is just another excuse!

10. Stay Positive, Quit positive
Research has shown that those that quit when in a good and positive mood stand a much greater chance of achieving their goal. IF you plan to quit and map out your ways to quit smoking cigarettes while under stress of when depressed it does not bode well as a negative reason as has been mentioned is no where near as strong as positive ones!

This list may only scratch the surface of all the challenges and ways to quit that you may need to kick your habit for you particular situation. If you want to be armed with all the tools & information that can give you every chance to be smoke free forever click below to find out more.

http://www.kick-addiction.com/nicotine-addiction/treatment/

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Prolonged sleep deprivation can take a punishing toll on almost every part of our body -  Our heart, Stomach, Muscle Strength, Digestive System, Skin, Bones, Vision, Speech and Mind.  We do not understand the huge benefits of sleep and we risk obesity, heart disease, strokes, depression, decreased sex drive, along with non creativity and mood swings by turning a blind eye to sleep.

Sleep’s purpose goes far beyond ridding ourselves of feeling of tiredness: hormonal balance, enhanced learning ability, better heart functioning and cell repair, help with living longer and staying more active, and looking younger can all be the result of good sleep, and that is just scratching the surface

Even dreaming has a role in our daily lives, enabling us to play out different scenarios in our heads and in turn enhancing our emotional balance and lowering our stress levels.

For some of us every night is tossing and turning as we wait to drift off.  We begin to dread bedtimes because bedtimes meant hours of anxiety because we just can’t fall asleep.  We are so tired by morning we lack the strength to carry out our usual chores effectively. 

Whilst some of us can happily make do with six hours sleep others find it difficult to carry on their day to day activities without the full controversial eight hours sleep.

According to controversial wisdom we are meant to spend a third of our lives asleep but for those of us who struggle to get a decent nights rest, it does not feel like it.    Half of adults have symptoms of insomnia at any given time and causes are various – from hormonal to event related stress and anxiety. 

Here are some effects of poor sleep on our bodies

 Heart – Without a refreshing sleep the body goes into panic mode, boosting the production of stress hormones which in turn increases our blood pressure – one of the big risk factors for heart attacks and strokes.  And if you are constantly tired because of poor sleep, you wont feel much like cooking and eating healthily or exercising – your overall immune system will be weakened and you will be more vulnerable to infections.

Stomach – Have you ever noticed your stomach rumbling more when you are sleeping badly?  This is because your body is awake longer and needs more fuel, and sleeplessness produces more gherlin – an appetite stimulator, and less leptin – an appetite depressant.  This is why insomnia or poor sleep linked to obesity.
Vision – Your vision may be blurred because your eyes have not rested enough.  They will turn red because the blood vessels near the eye become dilated creating the bloodshot look.  Dark circles appear because the lack of sleep causes the blood vessels to become more visible through the skin.
Mind – Mild sleep depravation can lead to disorientation, confusion, moodiness and slight anxiety – just 90 minutes of sleep loss can result in 32% drop in daytime alertness. 
Speech – During some phases of sleep the neurons in the cerebral cortex regenerate.  If sleep is interrupted, this regeneration cannot occur and your speech becomes slurred.
Skin – Sleep helps get rid of the body’s toxins, so a build up of late nights and poor sleep will lead to spots.  You will also become dehydrated after a few nights of bad sleep resulting in scaly skin.
Bones – Growth hormone is released during sleep, so if children, teenagers or young adults who are still growing are sleep deprived they might be slightly stunted says Doctor McGrath.  Studies in war zones have found that children are smaller because they are kept awake at night.
Muscle Strength – Lack of sleep can result in general muscle ache and joint pain.  On study on Sport and strength from the University of Chicago Medical School found that after only one week of sleep restriction young healthy males suffered a rapid deterioration of bodily functions

Now let’s look at what we can do to re-balance our sleep patterns and have a deep sleep to promote good health.

 Change your beliefs about sleep – “I can’t get to sleep” becomes a fulfilling prophecy.
Change your sleep habits
Train your brain to fall asleep with the Sleep and to calm your anxiety with the Sleep Optimisation Tracks (the most fast working and effective sleep tool I have come across so far in my search) http://www.sleeptracks.com/go.php?offer=persevere1&pid=arb.
Have an evening routine that makes a transition from daytime to night time.   You need to let your brain activity subside during night time by making it a habit to unwind with things like meditation, relaxation etc.
Take it easy and avoid strenuous activity less than 3 hours prior to bedtime.
Avoid confrontation or task that taxes your brain, fill it with chitter chatter or causes you anxiety.
Bore yourself to sleep by doing mundane tasks like paper work or reading a text book
Take a warm dissolving and relaxing bath.   Your body temperature will rise at first but it will ease drastically helping to send you to sleep.
Take your bedroom cosy and harmonic (the cosier the better) and make it a room just for sleeping and making love.
Avoid things that tell your brain to engage in activities
Make sure you have silence external noises can disrupt your sleep
Make your room as dark as possible in the evening (use dimmer switches if possible).   Sleep mask is also an excellent idea for blocking out light.
Cool sleeping room – your room temperature should be 65-70% F
Use “Fall Asleep Track”  http://www.sleeptracks.com/go.php?offer=persevere1&pid=1
Wake up at about the same time every day (your sleep clock needs a fine tune cue)

Please drop me an email if you need further help solving your sleep, stress and anxiety problems.

Wishing you a wonderful new experience trying out your new found knowledge on sleep.

A Boadu   sleepandstressnurse@googlemail.com