| How to Get Rid of Milia Posted: 24 Jun 2018 05:00 PM PDT Milia are tiny white bumps that can afflict your skin at any age, though they are most common in infants. Milia pose no threat to you and are mostly a cosmetic annoyance. In most cases, they will go away on their own. If they are really bothering you, however, there are a few things you can do to encourage the process and speed it up. Try some home remedies or consult a skin-care professional to begin your journey towards brighter skin! EditTrying Home Remedies - Clean your face daily for clear skin. Start getting rid of milia by getting into a good skincare routine. Make sure to wash your face with warm water twice a day. You should use a light, gentle cleanser. Try choosing one that specifies "gentle" or "sensitive skin." [1]
- Gently rub the cleanser into your skin for 20-30 seconds. Rinse thoroughly, and pat dry with a clean, dry towel.
- Use an exfoliator to help clear your skin. Teens and adults should treat milia with an exfoliating treatment. You could either go for an exfoliating moisturizer or a targeted exfoliating product.
- An exfoliating moisturizer is a good idea if your milia are widespread and accompanied by dry skin. The moisturizer will reduce the build-up of dead skin cells below your skin and the exfoliating aspect will allow your skin to release the dead cells that have already accumulated.
- Look for a moisturizer that contains vitamin A. It should also be free of any heavy oils.[2]
- A targeted exfoliating treatment is best if you have a few milia that you want to get rid of, but otherwise have no skin problems. Choose a targeted treatment containing salicylic acid.
- The treatment should be applied directly to the milia once daily until they disappear. Check the label to follow specific instructions for that product.[3]
- Add products with Retinol to your routine for brighter looking skin. Retinol is commonly used to fight acne and signs of aging. It has exfoliating properties that keep your skin soft and clear. For best results, use a targeted Retinol lotion and apply it directly to the area of your skin affected by the milia.[4]
- Wait roughly 30 minutes after you wash your face before using the Retinol.
- Apply a pea-sized drop of retinol to the milia-covered area of your face every other night.
- Do not apply Retinol to the upper eyelid since it can cause irritation and damage if it gets into your eyes.
- Try an at-home chemical peel. Peels are one of the most effective ways to get rid of milia because they are basically a deep chemical exfoliant for your skin. If you can't afford to see a dermatologist, don't worry. There are lots of at-home chemical peels that work great and are easy to use.[5]
- Look for ingredients such as lactic and glycolic acid.
- Follow the instructions on the package. Directions will vary depending on which peel you choose.
- Use steam to open your pores. Opening and cleaning your pores is a great way to have clearer skin. To steam your pores, fill a large bowl with almost boiling water. Carefully lean over the bowl with your face near the water. Drape a towel over your head to keep the steam in, and stay like that for 5-10 minutes.[6]
- Alternatively, you could run a hot shower with your bathroom door closed and the fan off. The room should get pretty steamy. Sit in the steam for 5-10 minutes.
- Make an egg mask 3 times a week. Eggs contain retinol, so they can help clear up your skin. To make an easy mask, combine 1 egg white, ½ tsp almond oil, 1 tbsp plain yogurt, 1 tbsp raw honey. Mix into a paste and apply to areas with milia.[7]
- Leave the mask on for 30 minutes, then rinse with warm water and pat dry.
- Use this mask 3 times a week to see the best results.
EditSeeking Professional Help - See a dermatologist if home remedies don't work for you. If you find that home remedies aren't helping get rid of the milia, make an appointment to see a dermatologist. Try jotting down some notes before your appointment so that you can give them specific information. Think about how long you've dealt with milia, and how frequently it appears. [8]
- Ask family or friends for a recommendation to a dermatologist they trust. You can also look at online reviews to find one with a good reputation.
- Remember that milia is really common, and not a bad thing to have. You only need to take steps to get rid of it if it is bothering you.
- Schedule a professional chemical peel. A dermatologist will be able to apply a stronger chemical peel than you can at home. Talk to your dermatologist about your expectations and they can decide whether you need a light peel or a more aggressive peel. The peel will not hurt.[9]
- After the peel, your skin might be red and feel irritated for a few days.
- Follow the dermatologist's instructions on how to care for your skin after a peel.
- Get professional extractions or laser ablations for a deep cleanse. During extractions, a professional will use either a special tool or their hands to unclog your skin. Extractions are usually not painful, but you might feel a little pressure on stubborn spots. You can schedule a facial with extractions with either a dermatologist or aesthetician. [10]
- Laser ablation accomplishes the same goals as extractions but does so using a laser beam. The laser is put on a low setting and heats up the material clogging your skin to a point where it evaporates or sublimates.
- Follow all instructions after an extraction. You might need to lay off products with Retinol for a day or 2, or go makeup-free for the rest of the day.
- If you don't want to get extractions, you don't have to! Milia is a cosmetic concern, and won't hurt you if it doesn't go away.
EditTaking Supplements Approved by Your Doctor - Try niacin supplements. [11] Niacin, or vitamin B3, is an important nutrient that is thought to help maintain multiple systems in your body. Among its benefits, many believe that niacin helps maintain healthy skin and is capable of treating milia.
- Talk to your doctor before taking any supplements.
- Note that there is no scientific evidence to support the claim that niacin can get rid of milia faster.
- If you do not already take niacin supplements, begin by taking a small dose of 100 mg daily. Do not exceed 1500 mg of niacin daily since large doses have the potential to cause liver damage.
- Only use pure niacin supplements, since these are less likely to contain harmful toxins or additives.
- Consider biotin supplements. This co-enzyme and B vitamin is also known as vitamin H.[12] Most people take in enough biotin through diet alone, but if you suspect that you may need more, you can also take it in supplement form.
- Ask your doctor before trying new supplements.
- Biotin is thought to have multiple benefits. It supports adequate skin health, which means that it may help your skin to release the milia quicker.
- Note that there are no scientific studies capable of backing this claim, however.
- Adults should only take 25 to 35 mcg of biotin a day.
- Increase your intake of CoQ10. Increasing the amount of CoQ10 your body gets can be done naturally and without the use of supplements. Your body produces CoQ10 when you exercise, and the vitamin can also be found in foods like meat and fish.This vitamin is thought to help maintain many of your body's systems and functions and may help improve the health of your skin.[13]
- Note that there is no scientific evidence to support a direct link between CoQ10 and milia. However, it is generally considered safe. Talk to your doctor before taking any supplements.
- CoQ10 acts as an emulsifier, so it removes oils from the body. By allowing your body to flush these oils out more easily, it may be able to help the pores blocked with milia to flush out any dead skin cells, as well.
EditPreventing Milia - Reduce your sun exposure. Milia can worsen with sun damage. This is especially true if you are suffering from secondary milia, which is caused by blistering. A sunburn can result in the spread or prolonged existence of milia, so cutting down on sun exposure will let you get rid of milia faster.
- Stay out of direct sunlight as much as possible. When spending time outside, wear a hat to shade your face.[14]
- Apply a gentle oil-free sunblock specially formulated for facial care. A heavy, oily sunblock will only clog your pores more, making it harder to exfoliating the trapped dead cells causing the milia.
- A light sunblock can offer protection from the sun without clogging your pores, though. Look for a light one with a minimum SPF of 15 or above.
- Avoid heavy cosmetics or creams. You may be tempted to conceal your milia with makeup, but doing so will only prolong their stay. It will also welcome more dirt onto your face, making your milia harder to get rid of.
- Cosmetics and heavy creams stay on your skin, blocking your pores. In order to get rid of your milia, you need to be able to exfoliate away dead skin cells. Doing so will be much more difficult if your pores are blocked by makeup, though.
- Make good skin care a part of your daily routine. You might not be able to completely prevent milia, but you can take steps to make flare-ups less frequent. Make it a point to take care of your skin each day. Wash your face, moisturize, and stay hydrated. You might also consider getting regular facials if your budget allows.
- Ask your dermatologist or aesthetician about products that are best for your skin.
- Remember that everyone's skin is different, so keep trying new things until you find the remedy that is best for you.
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| How to Buy a Stand Up Paddle Board Posted: 24 Jun 2018 09:00 AM PDT Stand up paddleboarding is currently one of the fastest growing watersports out there. There are so many ways to do it, so finding the right stand up paddleboard (SUP) can seem like a complicated task. But it doesn't have to be! Consider what type of boarding you like to do, your size, and additional SUP features when choosing your board. EditChoosing a Type of Board - Get an all-around, recreational, or touring board for multipurpose use. Multipurpose SUPs are the standard boards chosen by beginners, and they're typically used for flat-water paddling on lakes, bays, and slow rivers. These boards are longer, wider, and have more volume than surfing or racing boards.
- These boards are typically made of fiberglass, which makes them light and easy to carry. Occasionally you will find plastic ones that are less expensive, but are also much heavier.
- Choose a surfing board to ride waves. Surfing paddleboards are usually shorter, narrower, and lighter than the other types of boards and they have a narrow nose and tail. They are designed for doing quick turns and specifically meant for use in the surf zone.[1]
- Get this type of board only if you're going to use it for surfing. They are less stable than longer boards and don't work well on long-distance paddles.
- Buy a racing board if you're an experienced paddleboarder. Race boards are longer and narrower than standard or surfing boards, and they're meant for fast wave-riding competition. They can be pretty unstable unless they're moving forward at a high speed, and should only be used by more advanced paddleboarders.[2]
- Get a whitewater board for fast river use. Whitewater SUPs are typically short to make them more easily maneuverable. They contain a rocker, or curve in the board, to allow the boards to ride over waves. These boards often are inflatable, making them light and more buoyant on the water.[3]
- Choose a yoga or fitness board to practice yoga on the water. Yoga and fitness boards are wider and longer than wave or multipurpose boards. They also typically have a softer top, and include places to clip on various exercise tools.[4]
- These boards often come with ways to anchor the boards so that you can stop drifting while exercising. Look into anchoring capabilities if you find a fitness board that doesn't already come with an anchor.
- Look for an inflatable board if storage is an issue. If you live in an apartment, or have a small car that makes transporting a large board a problem, an inflatable board may be the right answer for you. Inflatable boards work well for both flatwater and river use.[5]
- These boards typically aren't stable enough for wave riding, so avoid getting one if you plan to surf.
- Inflatable boards generally have a shorter life-span of about 2 years than their non-inflatable counterparts.
EditFinding the Right Size - Get a board if you weigh under . In general, people buy certain SUP lengths dependent on how much weight the board will carry. The lighter you are, the safer a shorter board will be for you. If you will be sharing your SUP with anyone on the water, like your kids or other family members, go with a longer board to make sure it can hold the extra weight.[6]
- If you're very light, or , and will be riding alone, you can also opt for the shortest all-around boards, which are .
- Use a board if you weigh . The medium weight class will need a medium length board in most cases. Many all-around boards come in this size. This size is often the easiest to find for multipurpose use.[7]
- Choose a board that's longer than if you weigh . These longest boards are often wider as well, making them safer to balance more weight. If your weight or your combined family weight is , plan on going with the largest available board.[8]
- Follow a volume recommendation if you plan to surf. The surfing SUP sizing often goes by volume recommendations instead of length, since they are all shorter boards. This system has you multiply your body weight by a certain decimal depending on your experience level, to get a volume recommendation number.[9]
- For example, beginners would multiply their body weight in pounds by 1 to 1.4.
- Intermediates would multiply their body weight by 0.8 to 1.
- Advanced surfers would multiply theirs by 0.6 to 0.8.
- The resulting number gives you a board volume recommendation in liters.
EditChoosing Addition SUP Features - Choose a board with a thick, high-traction deck pad for safety. The deck pad is one of the most important SUP features for new riders. Some boards come with full-length deck pads, but you don't necessarily need this. What matters most is that it's relatively thick and has a good traction pattern.[10]
- Spend some time comparing deck pad thicknesses between boards you're looking at, and go with the thicker padding. Thicker padding is much more comfortable for longer paddles.
- Find a board with a built-in carry handle for convenience. Trying to carry your board without a built-in carry handle, located in the center and typically made of similar material as the deck pad, can be a major hassle. The centralized carry handle allows you to carry the board against your hip with its weight distributed evenly.[11]
- Most boards come with the centralized carry handle, but if you happen to buy one that doesn't, you can wrap your arms around your board or try to carry it over your head.
- Get a leash depending for distance paddling or surfing. A board with a leash attachment allows you to clip a leash to a recessed crossbar located toward the tail of the board. Leashes are great for long-distance paddling or surfing, but they're not recommended for whitewater SUPs unless there is a quick-release mechanism.
- Some boards also come with tie-down attachments, which can be great for long-distance paddling if you're bringing a dry pack or other gear.
- Get a board with more than 1 fin for surfing. SUPs come with anywhere from 1 to 5 fins. For boards used on flatwater like lakes and ponds, 1 fin works well. The more fins your board has, the more specialized and surf-oriented it is.[12]
- Some boards have a versatile tri-fin setup, which allows you to choose between 1 large center fin for calm water or 2 side fins for the surf.
- Get a fiberglass board for a practical option. The most common material for SUPs is fiberglass because it is strong for its weight and easy to shape. Most fiberglass boards are only , making them manageable to carry.[13]
- The material of these boards can still crack, so avoid using a fiberglass board around rocks or dropping it on pavement.
- Fiberglass boards cost more than plastic boards, but are worth the money if you're pretty serious about paddleboarding as a regular hobby.
- Choose a plastic board to save money. If you're a beginner and are just trying out stand-up paddleboarding, but aren't yet sure if it's the activity for you, you can save some cash by going with a plastic board. These boards are heavier at around , making them more inconvenient to carry and slower on the water.[14]
- Another plus side to these boards, aside from the lower price, is that they're virtually indestructible.
- Go with all carbon fiber if you're a serious paddleboarder. If you're an experienced surf or race paddleboarder, consider going with an all carbon fiber board. These are by far the lightest boards, and also the most expensive. However, the light weight will help increase your speed in races, so it can be worth it if you're at the advanced competitor level.[15]
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| How to Teach Someone to Love Themselves Posted: 24 Jun 2018 01:00 AM PDT Self-love is sometimes dismissed as selfish or arrogant. However, it's a vital and often overlooked aspect of mental health. If you want to teach someone to love themselves, help them build their self-esteem, and provide tips on keeping negative thoughts in check. In addition, explain how they can put self-love into practice by maintaining their physical and emotional well-being. EditCultivating Self-Esteem - Stress that they shouldn't feel guilty about loving themselves. Some people think that self-love is selfish, and that feeling good about yourself is arrogant. If the person you're helping is guilty about self-love, emphasize that there's nothing wrong with having a positive self-image.[1]
- Explain that healthy self-love involves recognizing their strengths, accepting their weaknesses, being proud of their achievements.
- Distinguish healthy self-love from boasting about accomplishments to make others feel bad, which is probably a sign of low self-esteem.
- Mention that taking care of themselves is part of self-love. For example, taking time off from work to avoid burnout isn't selfish. It's a necessary part of maintaining physical and mental health.
- Remind them that self-love is not the same as selfishness. Instead, describe it as being "self-full." This means loving and caring for themselves, which ultimately will make it easier for them be there for others.[2]
- Tell them to make a list of their positive qualities. Have them write down their talents, their positive personality traits, and the hobbies they enjoy. Examples might include gardening, having a great sense of humor, or being good at a sport.[3]
- If they have trouble coming up with positive traits, let them know what you admire about them. Say, "You have so many great qualities! You're a hard worker, you're great at tennis, and you're always eager to help your family and friends."
- Encourage them to focus on their positive qualities, but try not to be bossy or give your loved one unsolicited advice.
- Explain that self-esteem shouldn't be based on others' opinions. Tell the person you're helping that there are external and internal sources of self-esteem. External sources are based on the opinions of other people, and they're more superficial than internal sources.[4]
- Tell them, "Your self-worth should come from within, not from other people. Instead of wanting to get good grades so other people think you're smart, study hard to reach your personal goals or because you value knowledge."
- Say, "It's fine to feel good when someone compliments you, but don't let other people's opinions define you. Suppose someone makes fun of you for taking piano lessons. You enjoy playing piano and you value music, so their approval shouldn't make a difference."
- Remind them that they shouldn't compare themselves to others. Everyone has different abilities, qualities, and passions, so tell your loved one to accept their strengths and weaknesses. Tell them that they shouldn't feel bad about themselves because of someone else's talents or traits.[5]
- Say, "Being jealous of someone or getting mad at yourself won't do you any good. Be happy for someone who possesses a talent you admire. Don't get down on yourself if you don't share that ability. Instead, remind yourself of your own strengths."
- Encourage them to work on things within their control, like getting into better shape or improving their time management skills. However, if they want to be a top gymnast but can't do a cartwheel, tell them they must accept that they can't be good at everything.
- Spending too much time on social media can lead to unhealthy comparisons. If necessary, advise them to limit their screen time.[6]
- Encourage them to help others and volunteer for causes they value. In addition to teaching your loved one to develop a positive mindset, suggest that they help others whenever possible. Helping loved ones and doing charitable work are concrete ways of chipping away at low self-esteem.[7]
- For instance, they could help their friend or relative study or lend a hand with household projects. They could also volunteer for their favorite cause, such as for animal shelter, soup kitchen, or youth mentorship program.
- Tell them, "It's harder to hold onto negative thoughts about yourself when you're helping someone. It's tough to convince yourself that you're no good when you made someone's day better."
EditChallenging Negative Thoughts - Explain how to identify and redirect negative self-talk. Suggest that they call themselves out when they think things like, "I'm not good enough," or "I'll never be able to do this." Advise that they tell themselves, "Stop! These are negative thoughts, they're unproductive, and I have the power to change my thought process."[8]
- Ask them, "Would you tell a close friend 'You're a bad person,' or criticize them harshly? More likely, you'd let them know they need to work on something in a much nicer way. Instead of practicing negative self-talk, treat yourself the way you would treat your friends."[9]
- Suggest that they replace negative thoughts with more neutral or realistic ones. For example, instead of "I'm so dumb, I'll never be good at math," suggest that they tell themselves, "This is a difficult subject for me, but I'm going to work on getting better at it." This can help them transition to a more positive mindset.
- Make sure your friend is interested in hearing tips about controlling negative thoughts. If they don't respond well, it might be best to give them some space instead of forcing the conversation.
- Remind them that negative situations are impermanent. Let your loved one know that you understand how life's obstacles can seem unchanging, insurmountable, and all-encompassing. Tell them to think objectively instead of getting overwhelmed.[10]
- Tell them, "Thinking in absolute, negative terms isn't constructive. Instead of 'I'll never be good at this,' say to yourself, 'If I practice, I can improve,' or 'There are some things I'm not good at, and that's okay.'"
- Say, "Bad things can seem like they'll stick around forever, but nothing is permanent. Think about times that you've dealt with tough situations. Things got better in time; just say to yourself, 'This too shall pass.'"
- Try encouraging them by saying, "Do your best to see the light at the end of the tunnel. You've overcome a lot, and you've become stronger by conquering past obstacles."
- Assure your loved one that everyone makes mistakes. Tell them to forgive themselves for mistakes they've made, from saying something silly to deliberately doing something wrong. Instead of dwelling on the past, suggest that they approach mistakes as opportunities for growth.[11]
- Lots of people lose sleep over making a faux pas or saying something embarrassing. If your loved one dwells on their mistakes, tell them, "Everyone does embarrassing things. You can't change the past, so try to have a sense of humor about it."[12]
- Say, "If you messed up or made a bad decision, don't dwell on what you could have done. Learn from a mistake, move on, and do your best not to do the same thing in the future."
- Ask them to accept things that are beyond their control. Self-acceptance can be difficult, but it's an essential component of healthy self-love. Tell your loved one to be proud of their accomplishments, strive to make improvements where possible, and acknowledge that some things are beyond their control.[13]
- For example, they might criticize themselves for things within their control, such as performing poorly at work or school. They could make improvements by spending more time studying, getting a tutor, pursuing professional development opportunities, or asking their boss for tips on being more efficient.
- However, everyone has to be realistic about limitations beyond their control. For instance, you might say, "It's okay if you feel sad that you didn't get the lead role in the play. The script mentions how short the character is, and you're so tall. Other opportunities will come your way."
EditPracticing Self-Care - Discuss the importance of a strong support system. When someone feels down, their loved ones can help them see the bigger picture. Tell the person you're helping that their friends and family can remind them that they're lovable no matter what. Additionally, mention that it's important to surround themselves with positive, supportive people.[14]
- They should avoid people who put them down or constantly criticize them. Instead, they should seek relationships with people who appreciate and encourage them.
- Give them tips about maintaining their overall health. When someone loves themselves, they put effort into taking care of their health. In turn, feeling healthy promotes a positive self-image, which reinforces self-love.[15]
- Tell them to eat a healthy diet filled with vegetables, fruits, lean proteins, and whole grains.
- Recommend that they exercise for at least 30 minutes a day. Suggest activities like brisk walks or jogs, cycling, swimming, and yoga.
- Let them know that getting rest is important, and that they should get 7 to 9 hours of sleep each night.
- Suggest that they pursue activities that bring them joy. Tell your loved one to set aside time for their hobbies and to give themselves permission to have fun. Whether their ideal activity is reading a good book or rock climbing, doing what they love nurtures the love they have for themselves.[16]
- If they say they don't have any hobbies or interests, offer suggestions or remind them of their passions. For example, you might say, "I know you have a dog; you could go to new parks or hike nature trails together. Maybe you could go to agility or trick training classes together."
- Keep in mind you might not want to give too much unsolicited advice. Try not to be bossy, make sure the person is receptive, and back off if they're not interested.
- If the person you're helping has trouble seeing themselves in a positive light, they might benefit from counseling. Advise them to talk to a professional if they withdraw from regular activities, seem sad all of the time, or if you suspect they might hurt themselves.[17]
- Ask them to think about their relationships. Is there anyone in their life who puts them down or does other things that lead them to feel bad about themselves? If so, they may need to cut ties or limit their time with those people.
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