What Is Breast Cancer?

Breast cancer starts when cells in the breast begin to grow out of control. These cells usually form a tumor that can often be seen on an x-ray or felt as a lump. The tumor is malignant (cancer) if the cells can grow into (invade) surrounding tissues or spread (metastasize) to distant areas of the body. Breast cancer occurs almost entirely in women, but men can get breast cancer, too.

Cells in nearly any part of the body can become cancer and can spread to other areas. To learn more about cancer and how all cancers start and spread, see Cancer Basics.

Where breast cancer starts

Breast cancers can start from different parts of the breast. Most breast cancers begin in the ducts that carry milk to the nipple (ductal cancers). Some start in the glands that make breast milk (lobular cancers). There are also other types of breast cancer that are less common.

A small number of cancers start in other tissues in the breast. These cancers are called sarcomas and lymphomas and are not really thought of as breast cancers.

Although many types of breast cancer can cause a lump in the breast, not all do.  Many breast cancers are found on screening mammograms which can detect cancers at an earlier stage, often before they can be felt, and before symptoms develop. There are other symptoms of breast cancer you should watch for and report to a health care provider.

It s also important to understand that most breast lumps are benign and not cancer (malignant). Non-cancerous breast tumors are abnormal growths, but they do not spread outside of the breast and they are not life threatening. But some benign breast lumps can increase a woman's risk of getting breast cancer. Any breast lump or change needs to be checked by a health care professional to determine if it is benign or malignant (cancer) and if it might affect your future cancer risk.

How breast cancer spreads

Breast cancer can spread when the cancer cells get into the blood or lymph system and are carried to other parts of the body.

The lymph system is a network of lymph (or lymphatic) vessels found throughout the body that connects lymph nodes (small bean-shaped collections of immune system cells). The clear fluid inside the lymph vessels, called lymph, contains tissue by-products and waste material, as well as immune system cells. The lymph vessels carry lymph fluid away from the breast. In the case of breast cancer, cancer cells can enter those lymph vessels and start to grow in lymph nodes. Most of the lymph vessels of the breast drain into:

• Lymph nodes under the arm (axillary nodes)
• Lymph nodes around the collar bone (supraclavicular [above the collar bone] and infraclavicular [below the collar bone] lymph nodes)
• Lymph nodes inside the chest near the breast bone (internal mammary lymph nodes)

If cancer cells have spread to your lymph nodes, there is a higher chance that the cells could have traveled through the lymph system and spread (metastasized) to other parts of your body. The more lymph nodes with breast cancer cells, the more likely it is that the cancer may be found in other organs. Because of this, finding cancer in one or more lymph nodes often affects your treatment plan. Usually, you will need surgery to remove one or more lymph nodes to know whether the cancer has spread.

Still, not all women with cancer cells in their lymph nodes develop metastases, and some women with no cancer cells in their lymph nodes develop metastases later

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How Is Malignant Mesothelioma Diagnosed?

Mesothelioma is most often diagnosed after a person goes to a doctor because of symptoms they are having. If there is a reason to suspect you might have mesothelioma, your doctor will examine you and use one or more tests to find out. Symptoms might suggest that the problem could be mesothelioma, but tests will be needed to confirm the diagnosis.

Medical history and physical exam

If you have any signs or symptoms that suggest you might have mesothelioma, your doctor will want to get your medical history to learn about your symptoms and possible risk factors, especially asbestos exposure.

A physical exam can provide information about possible signs of mesothelioma and other health problems. Pleural mesothelioma can cause fluid to build up around the lungs in the chest (called a pleural effusion). In cases of peritoneal mesothelioma, fluid can build up in the abdomen (called ascites). In pericardial mesothelioma, fluid builds up in the sac around the heart (called a pericardial effusion). Rarely, mesothelioma can develop in the groin and look like a hernia. All of these might be found during a physical exam, such as when the doctor listens to these areas with a stethoscope or taps on the chest or abdomen.

If mesothelioma is a possibility, tests will be needed to make sure. These might include imaging tests, blood tests, and other procedures.

Imaging tests

Imaging tests use x-rays, radioactive particles, sound waves, or magnetic fields to create pictures of the inside of your body. Imaging tests might be done for a number of reasons, such as:

• To look at suspicious areas that might be cancer
• To learn how far cancer has spread
• To help determine if treatment is working

People thought to have mesothelioma may have one or more of these tests.

Chest x-ray

This is often the first test done if someone has symptoms such as a constant cough or shortness of breath. Findings that might suggest mesothelioma include an abnormal thickening of the pleura, calcium deposits on the pleura, fluid in the space between the lungs and the chest wall, or changes in the lungs themselves as a result of asbestos exposure.

Computed tomography (CT) scan

The CT scan uses x-rays to make detailed cross-sectional images of your body. Instead of taking one picture, like a regular x-ray, a CT scanner takes many pictures as it rotates around you while you are lying on a narrow table. A computer then combines these into images of slices of the body.

CT scans are often used to help look for mesothelioma and to determine the exact location of the cancer. They can also help determine the stage (extent) of the cancer. For example, they can show if the cancer has spread to other organs. This can help determine if surgery might be a treatment option. Finally, CT scans can also be used to learn if treatment such as chemotherapy is shrinking or slowing the growth of the cancer.

A CT scanner has been described as a large donut, with a narrow table that slides in and out of the middle opening. You will need to lie still on the table while the scan is being done. CT scans take longer than regular x-rays, and you might feel a bit confined by the ring while the pictures are being taken.

Before the test, you might have to drink a liquid called oral contrast. This helps outline the intestine so that certain areas are not mistaken for tumors. You might also need an IV (intravenous) line through which a different kind of contrast is injected. This helps better outline structures in your body. The injection can cause some flushing (redness and warm feeling). Some people are allergic and get hives or, rarely, more serious reactions like trouble breathing and low blood pressure. Be sure to tell the doctor if you have any allergies (especially to iodine or shellfish) or have ever had a reaction to any contrast material used for x-rays.

Echocardiogram

This test uses sound waves to look at the heart. It may be done if your doctor suspects that you have fluid around your heart (a pericardial effusion). This test can also tell how well the heart is working. For the most common version of this test, you lie on a table while a technician moves an instrument called a transducer over the skin on your chest. A gel is often put on the skin first.

Positron emission tomography (PET) scan

For a PET scan, a radioactive substance (usually a type of sugar related to glucose, known as FDG) is injected into the blood. The amount of radioactivity used is very low. Because cancer cells grow quickly, they absorb more of the sugar than most other cells. After waiting about an hour, you lie on a table in the PET scanner for about 30 minutes while a special camera creates a picture of areas of radioactivity in the body.

The picture from a PET scan is not as detailed as a CT or MRI scan, but it can provide helpful information about whether abnormal areas seen on these tests are likely to be cancerous or not. For example, it can give the doctor a better idea of whether a thickening of the pleura or peritoneum seen on a CT scan is more likely cancer or merely scar tissue. If you have been diagnosed with mesothelioma, your doctor may use this test to see if the cancer has spread to lymph nodes or other parts of the body. A PET scan can also be useful if your doctor thinks the cancer may have spread but doesn t know where.

Some machines can do both a PET and CT scan at the same time (PET/CT scan). This lets the doctor compare areas of higher radioactivity on the PET scan with the more detailed appearance of that area on the CT.

Magnetic resonance imaging (MRI) scan

Like CT scans, MRI scans make detailed images of the body s soft tissues. But MRI scans use radio waves and strong magnets instead of x-rays. A contrast material called gadolinium is often injected into a vein before the scan to better show details. This contrast is different than the one used for CT scans, so being allergic to one doesn t mean you are allergic to the other.

MRI scans can sometimes help show the exact location and extent of a tumor since they provide very detailed images of soft tissues. For mesotheliomas, they may be useful in looking at the diaphragm (the thin band of muscle below the lungs that helps us breathe), a possible site of cancer spread.

MRI scans take longer than CT scans   often up to an hour. You may have to lie inside a narrow tube, which can upset people with a fear of enclosed spaces. Special, more open MRI machines may be an option in some cases. The MRI machine makes buzzing and clicking noises that you might find disturbing. Some places will give you earplugs to help block this out.

Blood tests

Blood levels of certain substances are often higher in people with mesothelioma:

• Osteopontin
• Soluble mesothelin-related peptides (SMRPs), detected with the MesoMark  test

Mesothelioma can t be diagnosed with these blood tests alone, but high levels of these substances can make the diagnosis more likely. These tests are not routinely used in most doctors  offices because of their limited value.

Tests of fluid and tissue samples

Symptoms and test results may strongly suggest that a person has mesothelioma, but the actual diagnosis is made by removing cells from an abnormal area and looking at them under a microscope. This is known as a biopsy. It can be done in different ways, depending on the situation.

Removing fluid for testing

If there is a buildup of fluid in part of the body that might be due to mesothelioma, a sample of this fluid can be removed by inserting a thin, hollow needle through the skin and into the fluid. Numbing medicine is used on the skin before the needle is inserted. This may be done in a doctor s office or in the hospital. Sometimes ultrasound (or an echocardiogram) is used to guide the needle. These tests use sound waves to see inside the body.

This procedure has different names depending on where the fluid is:

• Thoracentesis removes fluid from the chest.
• Paracentesis removes fluid from the abdomen.
• Pericardiocentesis removes fluid from the sac around the heart.

The fluid is then tested for its chemical makeup and is looked at under a microscope to see if it contains cancer cells. If cancer cells are found, special tests might be done to see if the cancer is a mesothelioma, a lung cancer, or another type of cancer.

Even if no cancer cells are found in the fluid, a person might still have cancer. In many cases, doctors need to get an actual sample of the mesothelium (the pleura, peritoneum, or pericardium) to determine if a person has mesothelioma.

Needle biopsies

Suspected tumors in the chest are sometimes sampled by needle biopsy. A long, hollow needle is passed through the skin in the chest between the ribs and into the pleura. Imaging tests such as CT scans are used to guide the needle into the tumor so that small samples can be removed to be looked at under the microscope. This is often done using just numbing medicine.

Needle biopsy can also be used to get samples of the lymph nodes in the space between the lungs to see if the cancer has spread there (see Endobronchial ultrasound needle biopsy ).

Needle biopsies do not require a surgical incision or overnight hospital stay. But the downside is that sometimes the samples removed are not big enough to make an accurate diagnosis. This is especially true for mesothelioma. A more invasive biopsy method may be needed.

There is a slight chance that the needle could put a small hole in the lung during the biopsy. This can cause air to build up in the space between the lung and the chest wall (known as a pneumothorax). A small pneumothorax might not cause any symptoms. It may only be seen on an x-ray done after the biopsy, and it will often go away on its own. But a larger pneumothorax can make part of a lung collapse and might need to be treated. The treatment is placement of a small tube (a catheter) through the skin and into the space between the lungs. The tube is used to suck the air out in order to re-expand the lung and is left in place for a short time.

Endoscopic biopsies

Endoscopic biopsy is commonly used to diagnose mesothelioma. An endoscope is a thin, tube-like instrument used to look inside the body. It has a light and a lens (or tiny video camera) on the end for viewing and often has a tool to remove tissue samples. Endoscopes have different names depending on the part of the body where they re used.

Thoracoscopy: This procedure uses an endoscope called a thoracoscope to look at areas inside the chest. It can be used to look at the pleura and take tissue samples for biopsies.

Thoracoscopy is done in the operating room while you are under general anesthesia (in a deep sleep). The doctor inserts the thoracoscope through one or more small cuts made in the chest wall to look at the space between the lungs and the chest wall. This lets the doctor see possible areas of cancer and remove small pieces of tissue to look at under the microscope. The doctor can also sample lymph nodes and fluid and see if a tumor is growing into nearby tissues or organs.

Thoracoscopy can also be used as part of a procedure to keep fluid from building up in the chest. This is called pleurodesis and is discussed in Palliative Procedures Used for Malignant Mesothelioma.

Laparoscopy: For this test, the doctor uses an endoscope called a laparoscope to look inside the abdomen and biopsy any peritoneal tumors. This is done in the operating room while you are under general anesthesia (in a deep sleep). The laparoscope is inserted into the abdomen through small cuts on the front of the abdomen.

Mediastinoscopy: If imaging tests such as a CT scan suggest that the cancer might have spread to the lymph nodes between the lungs, the doctor may want to sample some of them to see if they really contain cancer. The area between the lungs is called the mediastinum, and looking at it with an endoscope is called mediastinoscopy. This is done in an operating room while you are under general anesthesia (in a deep sleep).

A small cut is made in the front of the neck above the breastbone (sternum) and a thin, hollow, lighted tube (called a mediastinoscope) is inserted behind the sternum. Special instruments can be passed through this tube to take tissue samples from the lymph nodes along the windpipe and the major bronchial tube areas.

Lung cancers often spread to lymph nodes, but mesotheliomas do this less often. Testing the lymph nodes can help show whether a cancer is still localized or if it has started to spread, which might affect treatment options. It can also sometimes help tell lung cancers from mesotheliomas.Patients with mesothelioma don t need to have bronchoscopy to see if tumors are in their airways (because that isn t where tumors from mesothelioma are found). Instead, bronchoscopy may be used to biopsy lymph nodes near the lungs (instead of using mediastinoscopy).

Endobronchial ultrasound needle biopsy: For this test, a bronchoscope (a long, thin, flexible, fiber-optic tube) with an ultrasound device at its tip is passed down the throat and into the windpipe. The ultrasound lets the doctor see the nearby lymph nodes. A hollow needle is then passed down the bronchoscope and through the airway wall into the nodes to take biopsy samples. This procedure may be done with either general anesthesia (where you are asleep), or with numbing medicine (local anesthesia) and light sedation.

Open surgical biopsy

Sometimes, endoscopic biopsies aren t enough to make a diagnosis, so more invasive procedures are needed. By making an incision in the chest (thoracotomy) or an incision in the abdomen (laparotomy) the surgeon can remove a larger sample of tumor or, sometimes, remove the entire tumor.

Testing the samples in the lab

No matter how they re obtained, all biopsy and fluid samples are sent to the pathology lab. There, a doctor will look at them under a microscope and test them to find out if they contain cancer cells (and if so, what type of cancer it is).

It s often hard to diagnose mesothelioma by looking at cells from fluid samples. It can even be hard to diagnose mesothelioma with tissue from small needle biopsies. Under the microscope, mesothelioma can often look like other types of cancer. For example, pleural mesothelioma can resemble some types of lung cancer, and peritoneal mesothelioma in women may look like some cancers of the ovaries.

For this reason, special lab tests are often done to help tell mesothelioma from some other cancers. To learn about some of the tests that might be done on tissue samples, see Testing Biopsy and Cytology Specimens for Cancer.

If mesothelioma is diagnosed, the doctor will also determine what type of mesothelioma it is, based on the patterns of cells seen in the microscope. Most mesotheliomas are classified as either epithelioid, sarcomatoid, or mixed/biphasic.

Pulmonary function tests

If mesothelioma has been diagnosed, pulmonary function tests (PFTs) may be done to see how well your lungs are working. This is especially important if surgery might be an option to treat the cancer. Surgery often requires removing part or all of a lung, so it s important to know how well the lungs are working to start with. These tests can give the surgeon an idea of whether surgery may be an option, and if so, how much lung can safely be removed safely.

There are a few different types of PFTs, but they all basically have you breathe in and out through a tube connected to a machine that measures your lung function.

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What Happens After Treatment for Malignant Mesothelioma?

For some people with mesothelioma, treatment may remove or destroy the cancer. Completing treatment can be both stressful and exciting. You may be relieved to finish treatment, but find it hard not to worry about the cancer coming back. (When cancer comes back after treatment, it is called recurrence.) This is a very common concern in people who have had cancer.



It may take a while before your fears lessen. But it may help to know that many cancer survivors have learned to live with this uncertainty and are leading full lives. See Understanding Cancer Recurrence for more about this.

For many people, the mesothelioma may never go away completely. These people may get regular treatments with chemotherapy, radiation therapy, or other therapies to help keep the cancer under control and help relieve symptoms from it. Learning to live with cancer that doesn t go away can be difficult and very stressful. It has its own type of uncertainty. See Managing Cancer as a Chronic Illness talks more about this.

Follow-up care

If you have completed treatment, your doctors will still want to watch you closely. It s very important to keep all follow-up appointments. During these visits, your doctors will ask about symptoms, examine you, and may order blood tests (such as the osteopontin or MesoMark tests) or imaging tests such as CT scans or PET scans. There is no widely agreed upon follow-up schedule for people with mesothelioma. Your doctor will most likely want to see you fairly often (at least every few months or so) at first. The time between visits may be extended if there are no problems.

Follow-up is needed to check for signs of cancer recurrence or spread, as well as possible side effects of certain treatments. This is a good time for you to ask your health care team any questions you might have and to discuss any concerns.

Almost any cancer treatment can have side effects. Some can last for weeks or months, but others can be permanent. Don t hesitate to tell your cancer care team about any symptoms or side effects that bother you so they can help you manage them.

If the cancer does come back, further treatment will depend on where the cancer is, what treatments you ve had before, and your health. For more on how recurrent cancer is treated, see Treatment of Mesothelioma Based on the Extent of the Cancer. For more general information on dealing with a recurrence, see Coping With Cancer Recurrence.

Seeing a new doctor

At some point after your treatment, you may be seeing a new doctor who doesn t know anything about your medical history. It s important to be able to give your new doctor the details of your diagnosis and treatment. Gathering these details soon after treatment may be easier than trying to get them at some point in the future. Make sure you have the following information handy (and always keep copies for yourself):

• A copy of your pathology report(s) from any biopsies or surgeries
• Copies of imaging tests (such as x-rays or CT or MRI scans), which can usually be stored digitally (on a DVD, etc.)
• If you had surgery, a copy of your operative report(s)
• If you stayed in the hospital, a copy of the discharge summary that the doctor wrote when you were sent home
• If you had radiation therapy, a summary of the type and dose of radiation and when and where it was given
• If you had chemotherapy, a list of your drugs, drug doses, and when you took them
• The names and contact information of the doctors who treated your cancer

It s also very important to keep health insurance. Tests and doctor visits cost a lot, and even though no one wants to think of their cancer coming back, this could happen. For more information, see Understanding Health Insurance.

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Trans Fats, Not Saturated Fats, Linked to Health Risks

For years saturated fats have been considered a health hazard but now researchers are raising questions about whether they?re as harmful as originally thought.

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A new observational study published in the British Medical Journal shows no link between saturated fats and a greater risk of death, stroke and heart disease.

It actually showed that there was no association between saturated fat intake and those factors,  says Kate Patton, RD, a registered dietitian at Cleveland Clinic who was not involved in the study. But it did show that trans fat did have an impact.

Trans fat linked to health risks

Results show that consuming man-made trans fat was associated with a 34 percent increase in death, a 28 percent increased risk of death from heart disease and a 21-percent increased risk of heart disease alone.

Patton says that s likely because trans fats increase your bad cholesterol and decrease your good cholesterol which then increases your risk of heart disease.


Trans fats should be avoided and are often found in pre-packaged foods, so it s important to read the nutrition labels.

Even labels that say  zero grams  trans fat may still have some   so be sure to look for partially hydrogenated oils, a form of trans fat, on the ingredients label.

Soon, however, all foods will be required to be trans fat free. In June, the FDA announced that it will require manufacturers to phase out trans fats from processed foods over the next three years.

Saturated fat in moderation

In this study, researchers did not see a link between saturated fats and risk of death, heart disease, stroke or type 2 diabetes.

Saturated fats are commonly found in animal products like butter, cows  milk, meat and egg yolks.

Patton says it s okay to include some saturated fats in your diet, but keep in mind that it s still unclear how they impact heart health.

 The saturated fat issue is still a grey area so you still want to keep it in moderation because we do know that more of the plant based fats actually have a lot more heart protective benefits, Patton says.

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5 Things to Do Daily to Keep Your Heart Healthy

You know that exercise and a good diet can keep your heart healthy. But what else can you do to keep your ticker going strong? Here are five key things you need to do every day to help your heart work most efficiently. Incorporate these habits into your lifestyle and your heart health will be the best it can be for you.

1- Eat healthy fats, NOT trans fats

We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.

Tip: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.

2- Practice good dental hygiene, especially flossing your teeth daily

Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.

Tip: Floss and brush your teeth daily to ward off gum disease. It s more than cavities you may have to deal with if you are fighting gum disease.

3- Get enough sleep

Sleep is an essential part of keeping your heart healthy. If you don t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.

Tip: Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.

4. Don t sit for too long at one time

In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein thrombosis (a blood clot).

Tip: Exerts say its important to move throughout the day. Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down. And remember to exercise on most days.

5. Avoid secondhand smoke like the plague

Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when theyre exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.

Tip: Be firm with smokers that you do not want to be around environmental smokeand keep children away from secondhand smoke.

Follow these five tips and you ll be doing your heart a favor. Youll feel better and be able to stay active with a heart-healthy lifestyle.

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Some simple tips to get the flawless, blemish and acne-free skin

The flawless, blemish and acne-free skin that you've always desired is no more a dream, but reality.Here are brilliant face care tips to get that glow you've always wanted. Browse through our beauty secrets, tackle your skincare issues and follow our tricks regularly to get beautiful skin naturally. Excited, happy or stressed, its your face that gives you away. So weve rounded up expert tips on daily skin care, keeping blemishes at bay and enhancing your natural beauty. Whether you have time for intensive skin care or not, pamper yourself by acing the basics.

Why God, why? Is flawless skin just too much to ask for? A late night leads to dark circles in the morning. Got an upcoming party? Oh wait, I spy a zit. Yes yes, we are well aware of the basic CTM technique Cleanser-Toner-Moisturizer. We try every new face wash, sunscreen, anti-ageing cream that hits the market. If dry skin and dead skin, oily skin and patchy skin werent enough - you now have combination skin! And we are ever so willing to try anything under the sun to get beautiful skin. But it is not an overnight miracle.

Lucky for you, we make face-care easy.

10 Dos and Donts for Beautiful Skin

1. The Golden Rule

Do: Make sure you always (and we mean always) remove your makeup before hitting the sheets. The skin needs to breathe overnight. And makeup prevents that, as leaving it on overnight clogs the pores which may cause blemishes and/or blackheads. Dont possess a makeup remover? Just put some olive oil on a cotton pad and gently massage the oil onto your face to get rid of the makeup and dirt.
Dont: Forget that exfoliation is indispensable. At least once or twice a week, exfoliate your skin to remove the layers of dead skin, sure to leave you with a more healthy glow and brighter skin. You can also apply a paste of walnut in powder form with yogurt to exfoliate your skin, as the antioxidants present in walnuts help remove dirt and promote radiant skin.
 
Never forget to exfoliate your skin and remove the makeup before calling it a night.

2. Sun and Skin

Do: Apply sunscreen with SPF of at least 15 that blocks both UVA and UVB rays. Since a lifetime of sun exposure can cause wrinkles, age spots and other skin problems, you have to protect your skin from the sun. Make sure the label reads noncomedogenic or nonacnegenic so that the product does not tend to block pores.  
Dont: Skip the sunscreen, whether it's cloudy or cold outside (no excuses). If youre heading to a beach or around reflective surfaces like snow or ice, lather your skin up with some more sunscreen with SPF of at least 30.
 
Sunscreen with SPF of at least 15 that blocks both UVA and UVB rays.

3. You are What You Eat

Do: Keep a note of what you put on your plate. Eat fresh fruits, greens, sufficient protein and vitamins. A diet rich in vitamin C and low in fats and sugar promotes radiant skin. Consider a low-sugar diet, which can keep insulin levels down, allowing cells to maintain a healthy balance.

"Dont: Eat spicy and fermented foods, salt, citrus fruits, fried food. Instead favour blander foods such as rice, oatmeal and applesauce, advises American author and Ayurvedic physician, Vasant Lad, in The Complete Book of Ayurvedic Home Remedies.


Fresh fruits and greens is what healthy skin needs.

4. Sweat It Out!

Do: Exercise regularly. Running, jogging and yoga will give your body the necessary blood circulation, and also accelerate the cleansing process of your entire body. You will notice a glow on your face after working out. Racing against time? Just take a brisk walk around the block.

Dont: Skip skincare before and after a workout. Apply a toner to help minimize oil production before heading out. Exfoliate after, and then apply shea butter or olive oil to moisturize the skin.
 
Running, jogging and yoga will accelerate the cleaning process of your body.

5. Beauty Sleep

Do: Try to sleep at least 8 hours every night. If you dont get enough shut eye, your skin gets tired just like you - it sags and you get bags. So dont risk it. You can also apply honey on your face twice or thrice a week to naturally soothe and heal your skin.

Dont: Forget to wash and moisturize your face before going to bed, recommends Dr. Rahul Nagar, Dermatologist, Max Hospitals. For dry skin, use milder cleansers that are free from alcohol. Apply lots of moisturizer, and avoid hot water as it dries out the skin excessively.

Never forget to wash your face before sleeping and moisturize well.

6. H2O to The Rescue

Do: Hydrate yourself. Drink lots of water daily, at least 8 glasses if not more. Also, eats fruits and vegetables that have a high water content such as watermelon, cucumber, orange, strawberry, grapefruit and cantaloupe. Ayurvedic physician, Vasant Lad recommends to drink water from a blue coloured bottle, since it has a cooling effect.

Dont: Ignore rose water. It helps prevent and reduce eye puffiness in the morning, maintains pH balance and naturally hydrates your skin if you spritz it on during the day.
 
Rose water maintains pH balance and  naturally hydrates the skin.

7. Goodbye Acne

Do: Wash your face with warm water, three times a day, and gently massage your face in circular motions, ensuring that the cleanser contains alpha hydroxyl acid or beta hydroxyl acid. Face packs that contain multani mitti (fullers earth) work really well too. After cleansing, pat dry and apply a lotion which contains benzoyl peroxide, suggests Dr. Zaheer Ahmed, Dermatologist, Max Hospitals. Benzoyl peroxide appears to be effective due to its antibacterial actions.

Dont: Pop pimples because it can lead to more swelling, redness, and even scarring. Feel a pimple is on its way? Just clean the area with rose water, and place a chilled green tea bag for 10 minutes. Also, if you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
 
Never pop your pimples. Use rose water or chilled green tea bags.

8. Go Back to Your Roots

Do: Use Ayurvedic scrubs to nourish the skin, and help it breathe better. Luckily for you, everything you need is already in your kitchen. 2 tbsp chickpea flour,  tsp turmeric powder, a pinch of camphor and sandalwood with some rose water/milk/water is your perfect skincare pack. Yes, the secrets of beauty lies in ancient Ayurveda.

Dont: Neglect the basics. Make Sudarshan Kriya your beauty mantra. Yes, its that easy. Just breathing right could rid you of spots and pimples. Nidhi Gureja, Art of Living, says Sudarshan Kriya is a breathing technique which incorporates specific natural rhythms of the breath that harmonize the body, mind and emotions. This helps releasing accumulated stresses, and each individuals experience is different.


Sudarshan Kriya is a breathing technique which incorporates specific natural rhythms that helps in releasing accumulated stresses.

9. Spa Day Everyday?

Do: Have a regular skin care regimen. For dry skin, use a fresh cherry mask. Apply the pulp of fresh cherries on your face before going to bed. Leave for 15 minutes and wash with lukewarm water, adds American author Vasant Lad.

Dont: Forget to pamper yourself. A gentle facial massage with oils could work wonders. Depending on your skin type, choose oils from mustard, coconut, almond or Kumkadi as they are excellent nourishing agents which help to get glowing skin. Better still  switch on some soothing instrumental music. After 20 minutes, what do you have? Beautiful skin and a relaxed you.

Pamper yourself occasionally with spa treatments.

10. Healthy Habits

Do: Take out time for yourself, and try to avoid stress as much as possible. Have you ever noticed that when you are stressed, you tend to break out more? This is because stress causes your body to produce cortisol and other hormones, making the skin more oily. Practice stress management techniques like breathing exercises, yoga and meditation. The more you meditate, the more you radiate.

Dont: Neglect your jawline and facial muscles. For just 5 minutes a day, perform a few facial exercises. You can jut out your lower lip in such a way that wrinkles are created on the chin, then lower your chin to your chest. Another exercise that works wonders is to look up towards the ceiling and pout. It stretches out the muscles making the skin more firm. 18 till I die, why not?
 
The more you meditate, the more you radiate.

Youre dressed to perfection, yet you need something to complete the look. Your smile! While we spend so much time and energy on honing our bodies and looks, we forget to express our inner joy and happiness. Keeping a smile on your face will help maintain the tone of your facial muscles and skin. People may say you look 10 years younger than you are!, adds the Ayurvedic physician, Vasant Lad.

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