Remember calcium: A study from the National Institutes of Health found that women who got 1,300 milligrams of calcium per day lowered their risk for colon cancer by 28%. Dairy products (including yogurt and cheese) and calcium-fortified orange juice are good sources.

Ease up on alcohol: A study from the United Kingdom revealed that just one drink a day (wine, beer, or liquor) increases your risk of getting breast cancer by 12%, and the risk rises with every additional drink.

Slash the fat: Researchers at Purdue University say a high-fat diet might make cancer spread. An easy way to lower your fat intake: Use cooking sprays instead of oils when preparing food (you end up using less).

What’s Going On In Your 30s
Luckily, your skin is in good shape, so you don’t have to waste a second worrying about deep wrinkles. However, you might notice fine lines and age spots, says Anne Chapas, MD, a 35-year-old dermatologist in New York City.

Also, “women in their 30s may have redness from sun damage or flushed skin caused by rosacea,” a skin condition that often appears for the first time in your 30s, she notes. Another occasional issue? Under-eye circles. (Blame genetics or the stress and sleepless nights this decade often brings.)

What You Can Do…Your morning routine
After cleansing, hydrate and protect your skin with a lightweight lotion that has sunscreen. If you have any unwanted rosiness, look for one that also contains feverfew. “It’s a natural ingredient that reduces redness,” Dr. Chapas says. On mornings when dark under-eye circles are a problem, apply a cream that has caffeine, which helps shrink capillaries so discoloration is less noticeable.

Your evening routine
Now is the time to start using a night cream that treats fine lines and your first age spots. Look for one with ingredients like arginine, an amino acid that helps fade spots, and retinol, which “helps build collagen and reduce fine lines,” according to Dr. Chapas. If you still get occasional breakouts, Dr. Chapas says a prescription-strength retinoid like Retin-A is a good idea because it treats pimples and signs of aging.

Lifestyle changes include:

* Maintaining a normal weight, with a body mass index (BMI) of 18.5 to 24.9.
* Reducing sodium in your diet to less than 2,300 mg a day, which is about 1 teaspoon of salt.
* Exercising—such as brisk walking—that raises your heart rate for at least 30 minutes a day on most, preferably all, days of the week.
* Limiting alcoholic drinks Click here to see an illustration. to 2 drinks a day for men, and 1 drink a day for women.
* Getting 3,500 mg of potassium in your diet every day.
* Following the Dietary Approaches to Stop Hypertension (DASH) eating plan, a diet that is rich in fruits, vegetables, and low-fat dairy products, with reduced amounts of saturated and total fats.

Therefore, drugs that block hormone production or change the way hormones work, and/or removal of organs that secrete hormones, such as the ovaries or testicles, are ways of fighting cancer. Hormone therapy, similar to chemotherapy, is a systemic treatment in that it may affect cancer cells throughout the body.

Hormone therapy with tamoxifen is often given to patients with early stages of breast cancer and those with metastatic breast cancer (cancer that has spread to other parts of the body). Hormone therapy with tamoxifen or estrogen can act on cells all over the body and may increase the chance of developing endometrial cancer.

Women taking tamoxifen should have a pelvic exam every year to look for any signs of cancer. Any vaginal bleeding, other than menstrual bleeding, should be reported to a doctor as soon as possible.

For the treatment of early stage breast cancer, certain aromatase inhibitors may be used as adjuvant therapy instead of tamoxifen or after 2 or more years of tamoxifen. For the treatment of metastatic breast cancer, aromatase inhibitors are being tested in clinical trials to compare them to hormone therapy with tamoxifen.

Hormone therapy may be used in several situations:

• if you are not able to have surgery or radiation or can’t be cured by these treatments because the cancer has already spread beyond the prostate gland

• if your cancer remains or comes back after treatment with surgery or radiation therapy

• as an addition to radiation therapy as initial treatment if you are at high risk for cancer recurrence

• before surgery or radiation to try and shrink the cancer to make other treatments more effective

Steamier sex
Strong abs and lower-back muscles give you the stamina and strength required to make the most of positions like Reverse Cowgirl and Wheelbarrow. But even more important: A smaller waistline means better blood flow. When you’re overweight, you tend to have significantly more artery-clogging plaque, which decreases blood flow throughout the body. Researchers have found that increased blood flow in the pelvic region improves vaginal lubrication, sensitivity, arousal, and sensation.

Fewer injuries
Researchers for the U.S. Army tracked the injuries of male and female soldiers during a year of field training in which they periodically performed the standard Army fitness test of situps, pushups, and a two-mile run. Those who could crank out the most situps were less likely to suffer from injuries.

Better health
Having a great stomach doesn’t guarantee you’ll never call in sick, but studies show that people with flat abs are…

_25 percent less likely to develop heart disease;
_35 percent less likely to have a heart attack;
_41 percent less likely to develop high blood pressure;
_40 percent less likely to develop kidney cancer;
_60 percent less likely to develop gallstones;
_14 percent less likely to develop osteoarthritis.

A longer life
A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had more than double the death rate of the people with the strongest midsections. No surprise when you consider all the health conditions associated with belly fat.

Source: Core Benefits of a Tight Tummy

Sun damage to the body is caused by invisible ultraviolet (UV) radiation, which reaches us as long wavelengths known as UVA and short wavelengths known as UVB. UVB radiation can cause sunburn. But the longer wavelength UVA is dangerous too, as it can penetrate the skin and damage tissue at deeper levels.

Tanning is a sign of the skin reacting to potentially damaging UV radiation by producing additional pigmentation that provides it with some—but not nearly enough—protection against sunburn.

No matter what our skin color, we’re all potential victims of sunburn and the other detrimental effects of excessive exposure to UV radiation. Although we all need to take precautions to protect our skin, people who need to be especially careful in the sun are those who have

• pale skin.
• blonde, red or light brown hair.
• been treated for skin cancer.
• a family member who’s had skin cancer.

If you have an illness and take medicines, ask your doctor about extra sun-care precautions, because some medications may increase sensitivity to the sun.

Cosmetics that contain alpha hydroxy acids (AHAs) also may increase sun sensitivity and susceptibility to sunburn. Look for FDA’s recommended sunburn alert statement on products that contain AHAs.

Reduce time in the sun

This is especially recommended from 10 a.m. to 4 p.m., when the sun’s rays are strongest. Even on an overcast day, up to 80 percent of the sun’s UV rays can get through the clouds. Stay in the shade as much as possible throughout the day.

Dress with care

Wear clothes that protect your body. Cover as much of your body as possible if you plan to be outside on a sunny day. Wear a wide-brimmed hat, long sleeves and long pants. Sun-protective clothing is now available in stores. However, FDA does not regulate such products unless the manufacturer intends to make a medical claim. Consider using an umbrella for shade.

Be serious about sunscreen

Check product labels to make sure you get

• a “sun protection factor” (SPF) of 15 or more—SPF represents the degree to which a sunscreen can protect the skin from sunburn. The higher the number, the better the protection.
• “broad spectrum” protection—sunscreen that protects against UVA and UVB.
• water resistance—sunscreen that stays on your skin longer, even if it gets wet. “Water-resistant” does not mean “waterproof.” Water-resistant sunscreens need to be reapplied as instructed on the label.

Tips for applying sunscreen

• Apply the recommended amount evenly to all uncovered skin, especially your lips, nose, ears, neck, hands, and feet.
• Check the label for the correct amount of time to apply it before you go out.
• If the label doesn’t give a time, allow about 15 to 30 minutes.
• If you don’t have much hair, apply sunscreen to the top of your head, or wear a hat.
• Reapply at least every two hours. Read the label to see how often.
• Give babies and children extra care in the sun. Ask a doctor before applying sunscreen to children under 6 months old.
• Apply sunscreen to children older than 6 months every time they go out.

Don’t forget the eyes

Sunlight reflecting off snow, sand or water further increases exposure to UV radiation, increasing your risk of developing eye problems such as cataracts.

Long hours on the beach or in the snow without adequate eye protection also can result in a short-term condition known as photokeratitis, or reversible sunburn of the cornea. This painful condition–also known as “snow blindness”—can cause temporary loss of vision.

• When buying sunglasses, look for a label that specifically offers 99 to 100 percent UV protection. This assures that the glasses block both forms of UV radiation.
• Eyewear should be labeled “sunglasses.” Be wary of dark or tinted eyewear sold as fashion accessories that may provide little or no protection from UV or visible light.
• Don’t assume that you get more UV protection with pricier sunglasses or glasses with a darker tint.
• Be sure that your sunglasses don’t distort colors and affect the recognition of traffic signals.
• Ask an eye care professional to test your sunglasses if you’re not sure of their level of UV protection.
• People who wear contact lenses that offer UV protection should still wear sunglasses.
• Consider that light can still enter from the sides of sunglasses. Those that wrap all the way around the temples can help.
• Children should wear real sunglasses—not toy sunglasses—that indicate the UV protection level. Polycarbonate lenses are the most shatter-resistant.

For more information on Save Your Skin – Sun Safety

How is bad breath caused? Well, the congregation of excess bacteria in your mouth can trigger a bad odour in your mouth so when you take care of your mouth, your aim should be getting rid of all of that bacteria. These tips below stream out the things you can do to avoid bad breath.
1) Brush twice a day

Once as soon as you wake up and once before you go to bed. This way you are clearing your mouth of any bacteria especially at night, after your meal. At night, your mouth can hold amazing amounts of bacteria so brushing reduces the amount. Use a soft tooth brush so that your gums don’t recede or you won’t hurt yourself.

2) Use a tongue scraper or a tongue cleaner and a floss

A lot of bacteria stays on your tongue which can cause a lot of bad breath so to clear out all of that bacteria, use a tongue scraper or a tongue cleaner to take off the yellow gunk that may stay on your tongue at times and will get rid of the bacteria. Using a floss every now and then will make sure that bacteria doesn’t stick in corners too.

3) Avoid the spice and pick the mints

Spicy food, onions and garlic are the lords of leaving bad odour in your mouth so you can easily combat this by finishing a good Indian takeaway with parsley, mint or the best is fennel seeds. This way your mouth is temporarily masked of any smell and then you can go home and brush up.

4) Saliva stops smell

Saliva is really good because it flushes out the bacteria out of your mouth throughout the day. A dry mouth means that there is no saliva to push out all of those bacteria so your mouth can smell. This is why sometimes in the morning after a good night’s sleep, your mouth can smell because there is not a lot of saliva being produced when you are asleep. Water is a good way you can constantly keep flushing out the bacteria and the other benefit is that you can keep your saliva flowing to clean out your mouth of any bacteria. But watch out, alcohol and coffee won’t do you any favours because all they do is dry out your mouth further and probably accentuate the smell.

5) Chewing gum is good

The main point of chewing gum isn’t to get the fresh minty smell but even though it does cover up bad breath with minty smells, it is temporary. What chewing gum does is that it stimulates saliva to fight the bacteria.

6) Choose the right mouthwash

Buy those mouthwashes that fight bacteria, not just the ones that mask the smell caused by bad bacteria in your mouth. You can get these by looking carefully in the right shops or by contacting your dentist to give you the mouthwash that specifically says it combats bacteria.

7) The dentist is there to help

If you have any issues, contact your dentist and don’t forget visiting your dentist at least twice a year. Bad breath can be caused by gum diseases or other mouth problems so it might not be able to go away that easily. Your dentist is always ready to help you.

Scrubbing Cleansers
Soaps and water containing fine grains of pulverized shells or other granular material can buff away stagnant surface cells along with dirt. To acclimate your skin to the increased friction, dilute the scrub with extra water. Work up to full strength gradually. Do not use scrubbing grains around your eyes.

Polyester Facial Sponges
These round or tear-drop-shaped sponges are easy to handle, durable and hygienic–they do not develop a sour smell or foster bacteria the way rubber or cellulose sponges sometimes do when left to dry. Use a mild soap along with the sponge, and rinse it thoroughly after each use. Many dermatologists think that scrubbing with a facial sponge controls blackheads.

Sea Sponges
These porous, absorbent skeletons of marine animals have been used as body scrubbers for centuries. Two drawbacks: They tend to deteriorate and lose their abrasiveness with use and they can harbor bacteria.

Loofah Brushes and Sisal Mitts
A loofah is either the fibrous skeleton of the loofah fruit or synthetic version. Sisal mitts are from a hemp likes fiber. Both loofahs and sisal are strictly for below-the-neck scrubbing–they’re to abrasive for the face. Loofahs and sisal are also less flexible and harder to keep clean than are polyester sponges.

Bath Brushes
Scrubbing with an ordinary bath brush is an invigorating way to slough off dead skin cells. Go easy: If the bristles curl up against your skin, you are probably pressing too hard.

Pumice stones
Pumice is lightweight, porous volcanic stone that is used to polish and smooth skin. It’s best reserved for use on the heels, the balls of the feet and other thickly calloused spots.

Electric Brushes
These battery-operated, waterproof, circular spinning brushes often have the pumice attachments for super polishing power. Because it’s easier to over scrub and irritate your skin with a machine, use electric brushes only on heels or other tough areas.

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Don’t let shyness keep you away from this popular Latin dance. People of all ages are flocking to salsa lessons, dancing their troubles away, and getting an exhilarating workout as well.

Dancing the night away at gyms and community centers, nightclubs and parties across the country, millions of Americans are discovering the pleasures of salsa.

Whether you dislike gym exercise or work out regularly, salsa dancing can be a fun and exhilarating alternative, as well as a great aerobic workout. Even the American Heart Association and the Centers for Disease Control and Prevention have recommended dancing as a way to stay in shape or shed extra pounds.

Yet even if you’re tempted by that rollicking Latin beat, you might feel shy about just plunging onto the dance floor. Perhaps you’re intimidated by the idea of dancing with a partner. Or you’re convinced that you could never master the dance’s undulating move

The Health Benefits of Salsa Dancing

Not only is dancing an exceptional way to let loose and have fun, but it also provides some terrific benefits for your health.

In fact, Mayo Clinic researchers reported that social dancing helps to:

* Reduce stress

* Increase energy

* Improve strength

* Increase muscle tone and coordination

* Builds endurance and stamina

* Helps with weight loss

* Relieves stress

* Helps you release toxins via sweating

* May help lower blood pressure and improve cholesterol levels

* Can lead to a reduced heart rate over time

Dancing Off Those Calories

How many calories will you burn while dancing? That depends on the type of dancing. Here’s a range of some of the most popular varieties, based on a 150-pound person, per hour:

* Swing dancing: 235 calories/hour

* Ballroom dancing: 265 calories/hour

* Square dancing: 280 calories/hour

* Ballet: 300 calories/hour

* Belly dancing: 380 calories/hour

* Salsa dancing: 420+ calories/hour

* Aerobic dancing: 540+ calories/hour