Fitness Myths… Busted

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Fitness Myths… Busted
Uncovering the most common fitness myths around

There are myths and tall tales for just about every aspect of life, and the fitness world is no exception. The rise of the internet and the social web has helped to fuel a number of these common myths and misconceptions as people tend to believe everything they read. Here to dispel some of the confusion is MAG’S myth busters’ guide to fitness.

Myth: Fruits have sugar and are bad for your diet
Busted! Fruit is an excellent source of fibre, vitamins, minerals and antioxidants but also contains a lot of sugar and is therefore discouraged from certain diets. However, the right kind of fruits can be a healthy part of any balanced diet. You should always try to choose fresh fruits which contain a lot of fluid and fibre, as they tend to fill you up on fewer kilojoules. Choosing fresh, low GI fruits like apples, pears, peaches and oranges, and consuming no more than two fruits at a time shouldn’t have an effect on your blood sugar.

Myth: Crunch your way to a sexy midsection
Busted! While crunches will strengthen your abdominal muscles, focusing solely on them won’t help you achieve that sexy midsection you’ve always dreamt of. You first have to get rid of that layer of belly fat that covers your stomach muscles. The best way to reduce belly fat is to follow an exercise routine that consists of high intensity cardio and strength training that incorporates a number of compound movements, combined with a healthy, calorie-controlled diet. This way you’ll decrease your overall body fat content and, soon enough, you’ll have that flat midsection with sexy six-pack abs.

Myth: Weight training ‘bulks’ you up
Busted! Most women believe that weight training will leave them looking like a bodybuilder. The truth is that if you want to tone up and slim down then you need to train with weights – heavy weights. Olympic bars, barbells, dumbbells and kettlebells offer the type of resistance that causes the greatest ‘metabolic disturbance’ during and after your training session. This is what burns the most calories and sculpts sexy, shapely muscle. The only way that you’ll grow to bodybuilding-type proportions is if you eat enough calories to fuel that fuel of growth. Weight training also prevents degenerative conditions like osteoporosis as you get older, which means it has added health benefits.

Myth: If the scale hasn’t budged, you’re not making progress
Busted! Don’t focus on the number on the scale because a kilogram is a kilogram. Your weight doesn’t distinguish between muscle and fat mass. That means you could replace a kilogram of fat with a kilogram of muscle, which would make a massive difference to your appearance, but not to the number on the scale. Use the tape measure, the mirror and a body composition analysis to track your progress, not just the scale. This approach gives you a more holistic view of the changes you are making to your body.

Myth: If you’re not sweating, you’re not working hard enough
Busted! Contrary to popular belief, sweating is not an indicator of how many calories you’re burning. Sweating is your body’s way of cooling itself down. Some people also sweat more than others. Walking or doing some light weight training burns a significant number of calories yet it doesn’t always make people break out in a complete sweat.

Myth: Cardio burns the most fat
Busted! Nothing could be further from the truth. Resistance training is able to burn as many calories, if not more, than basic steady state cardio. Resistance training has the ability to burn calories both during the activity and up to 48 hours afterwards. This is caused by the metabolic disturbance caused during high-intensity resistance training. High-intensity cardio such as interval and aerobic threshold training can also burn many calories, but this type of training is not achievable for everyone. The muscle that resistance training builds is also more metabolically active, which raises your basal metabolic rate. This means you burn more calories throughout the day, even while at rest. Resistance training therefore boosts your metabolism while also improving your insulin resistance and can ‘shut down’ the fat-storing enzymes in your body.

Fitness Myths… Busted

Myth: The longer the workout the greater the benefits
Busted! Ideally your workout should never exceed 45-60 minutes. The key to an effective workout is not the duration but rather the intensity and efficiency of it. The trick is to work hard and smart at every session. If a workout takes longer than an hour to complete then you’re probably wasting too much time between sets, doing too much talking to your trainer or not exercising properly. Exercising for more than 40 minutes can also boost cortisol production, which can increase abdominal fat accumulation and reduce muscle mass.

5 foods to give up
Sugar: The sweet stuff is enemy number one when it comes to losing weight. Recent studies have suggested that our excessive consumption of sugar is contributing to the obesity epidemic. On average we’re eating about twice as much sugar as we should be. Try to opt for low sugar alternatives and get in the habit of reading the labels of the foods you buy and if sugar is listed in the first three ingredients then don’t buy it.
Trans-fast: A trans-fat is a form of unsaturated fat which behaves like a saturated fat because of its chemical structure. It should be avoided as trans-fats increase the levels of ‘bad’ cholesterol in your blood, while also lowering the amount of ‘good’ cholesterol in the blood.
Processed meats: A processed meat isn’t just spam, which is what initially springs to mind. The definition includes any meat that has had something done to it to make it last longer (through salting, curing, smoking or using chemical preservatives) which includes lunch meats as well.
Ready meals: They’ve been on the bad list for a while, but ready meals are often laden with a large amount of salt and sugar and are highly processed. Popular choices such as lasagne, moussaka and curry are some of the worst culprits as they can contain large amounts of saturated fat.

Pamper Your Hands!

Pamper Your Hands!

Taking good care of your hands doesn't have to be a major production. There are things you can do every day to help your hands look and feel good. Develop a good routine and give your hands a helping hand…

Like your face, your hands function as bridges to the world. You shake hands when you meet or greet someone for the first time and when you seal a deal. Your hands express your affection to those you love. They soothe sad children and those suffering from illness. In any case, whenever you are interacting with others, your hands will probably spend some time in the spotlight.
The problem is that your hands are also essential tools. You use them for complex maneuvers and lowly chores. In the course of a day, your hands are exposed to all sorts of germs, dirt, harsh substances, sunlight and more. To make matters worse, the frequent washing that is designed to keep your hands sanitary also can make them dry, cracked and wrinkled. Here are a few tips to keep your hard-working parts soft, smooth and youthful for years to come.

Wash with care
If you make it a practice to wash your hands the right way, their look and feel should not be a casualty of your healthy habits. You want to remove germs and grime from your hands, but you do not want to strip all the natural oils. Wash with warm water instead. Avoid harsh soaps, antibacterial soaps are not necessary and may even dry skin more. They also can kill good bacteria on the hands and encourage bad bacteria that resist antibiotics. Rinse hands well and dry by patting or blotting gently.

Good moisturisers can help prevent or treat dry skin on your hands. They hold that needed water in the outer layer of skin, making your hands smoother and softer. They also help your outer skin act as a temporary protective shield. Creams are thicker and longer-lasting than lotions. Most creams are water-based, but folks with extremely dry skin may want to use an oil-based cream. Oil will hold water inside your skin longer, but the cream will leave a residue on your hands.

Use gloves
Give your hands a break by protecting them from unnecessary exposure to anything that will make things worse. All you have to do is make wearing gloves part of your daily routine. Keep a couple of pairs of elbow-length rubber gloves around for heavy cleaning. If preparing onions, tomatoes or other strong or acid foods irritates your hands, the gloves can help.
Year-round, whenever you will be out in the sun, protect your hands with the invisible shield of sunscreen. The backs of hands, especially, need protection with a sunscreen of at least SPF15 every day.

Give yourself a mini-cure
A manicure may be a mood-elevating treat or preparation for a special occasion. Most of us won't get a manicure every day, but we can give ourselves a mini-cure, or the little things that help keep nails healthy and attractive.
• Do not bite your fingernails and always file nails to a rounded point to preserve their strength.
• Use moisturiser on your nails as well as on your skin. For an extra treat at night, warm a favourite essential oil and give your nails a therapeutic soak.

Quick Tip
BB Cream is just one multipurpose product you can add into your beauty regimen. Consider other products to save time such as 2-in-1 shampoo/conditioner, lip tint that you can use on your cheeks or moisturiser with built-in sunscreen.

Ace Your Base!

We need to become survivors - Sharmeen Obaid-Chinoy

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She is a workaholic. Always engrossed in work. But she is Sharmeen Obaid-Chinoy after all. She apologises repeatedly for the five-minute delay after winding up a meeting as we are ushered into her office. A dynamic room wafting with the fragrance of a scented candle, there is a throne of sorts behind the mahogany desk with a Macbook propped open – from there she commands a team of budding filmmakers and editors working for her SOC Films. A look at the side wall in her office – and you will see her photographs with Hollywood celebrities and top world technocrats plastered across – turn your bearing further and there stand two glistening golden trophies – possibly Sharmeen’s most prized possessions to date – the Emmy and the Oscar.
A woman who has achieved so much by all means, Sharmeen hasn’t let fame, recognition and success get to her. She does not cut a figure of some arrogant showbiz celebrity either. She is polite and humble but unapologetically upfront about
hard work.
“Success comes with hard work,” she emphasises.
“My father who was a self-made man dropped out of college to start his own business. I saw him struggle, work hard and succeed. I had learnt at a very early age that hard work pays off,” she says telling us about her early endeavours.

"I want to change the way people watch TV in Pakistan"

“I was never a good student,” she laughs reminiscing her childhood days.
“I never got good grades but was good at sports. I always worked hard and landed my first job when I was only 14.”
When asked if it was easier or harder when she got in the spotlight, Sharmeen responds with an affirmative.
“It’s easier because a lot of doors open up for you. People know you, they trust you so they divulge a lot of information to you that they may not have to anyone else, but at the same time being in the spotlight makes it difficult for you to work on some of the most controversial stories because recognition becomes a problem sometimes,” she says adding, “there is also a constant risk because people know who you are and there are chances of getting threats or kidnapped.”
Nevertheless, she adds that all the fame and recognition has helped her further her professional cause. “Despite the high stakes, the spotlight has allowed me to tell stories that I wouldn’t have necessarily been able to tell before,” she remarks.
Having won numerous accolades in the last two years after the success of Saving Face, Sharmeen has also been listed in TIME’s 100 most influential people of 2012 – a list that comprises world leaders, humanitarians, technocrats and personalities who are shaping the global landscape.
“That number becomes very small when you think about the world. As a Pakistani woman it is extremely important to be on that list because it’s a reaffirmation for me that my vision and my work, not just in Pakistan, but the whole region, is resonating with the world,” she says, revealing that Angelina Jolie, who has done a record number of humanitarian projects was the one who nominated her for the list.
She will be in the US to participate in ‘Women In The World Summit’ along with the likes of Oscar winning actress Meryl Streep, International Monetary Fund Managing Director Christine Lagarde and former US president Jimmy Carter.
“I will speak about Kainat Soomro and her fight for justice. How she fought with the system after she was raped to get justice and what happened to her,” she says telling us about her inclusion on two panels in the summit and her work on a film on Bangladeshi women in police force – the world’s first all-women all-Muslim peace-keeping unit for UN.
“I have been following them for about 10 months and I will talk about Muslim women becoming peacekeepers and breaking the stereotype that the West has about us,” she says adding that she will also take with her two young women – Humaira Bachal and Khalida Brohi – who will talk about grassroots change that Pakistani women are bringing to their own country.
A hardcore professional who has received international fame over the years for her work, she still says she is yet to achieve more. In response to a question, whether there is anything she has always wanted to do but hasn’t been able to, she says, “Oh there is a lot that I want to achieve but have not been able to achieve yet. I want to make fiction films and I am looking into that. I am working on an animated film in Pakistan as well.
“I have never done something for local television. I was looking for the right project when my partnership with a local TV channel came through two years ago and we as a team started working on Aghaz-e-Safar.
Talking about her project, Sharmeen shares with us the gist of Aghaz-e-Safar that sheds light on the issues that plague the society by bringing human interest stories to the forefront.
“Pakistanis talk about politics, politics and politics, but has politics of the country ever helped the common man?” she asks underlining the need for telling stories of the common man.
“We went out for 18 months across Pakistan and visited more than 25 towns and villages to unravel stories of people living with child abuse, domestic violence, water scarcity, sexual harassment, forced labour etc. We filmed these people, created a narrative and brought them to the studio so that they could talk about their issues,” she says.
She gives us a sneak peak of the yet-to-be released first episode of the series. And as we skim through the plus 48-minute edited video, we are shown three stories – one of Hasnain and the other of Urooj Zia – both victims of child abuse along with the story of Tanveer, a motivator who works for rehabilitation of street children.
Every episode of the show has a negative and positive side. While one story reveals what happens when the system fails, the other reveals what happens when the system works, concluding on a positive note by giving hope.

"I never talk about the state of Pakistan but the people of Pakistan. For me the people of Pakistan are Pakistan and not the state"

When asked why her production seemed to be along the lines of Aamir Khan’s talk show Satyamev Jayate, Sharmeen rebuffs, “It’s Pakistan’s show, with Pakistan’s problems and Pakistan’s solutions.”
After winning the Oscar for Saving Face, Sharmeen seems to have drifted from her genre of documentary films such as Transgenders: Pakistan’s Open Secret, Pakistan's Taliban Generation and Pakistan’s Double Game which have projected a comparatively darker side of the country. However, since then she has worked on Humaira – The Dream Catcher and has Sounds of Sachal and Seeds of Change as her upcoming projects. When asked if the drift is a deliberate attempt to showcase a positive image of the country to the world, she refutes the assumption.
“The shift is a change in me to tell stories about the people and not the issues anymore. My stories before were about issues, now I am looking at people who are trying to bring change and then through those people, I’m trying to get to know the issue.
“My work still shows the side of Pakistan that some people might not want to see, but they also show people who are risking their lives every day to bring about change – who they are and what they are doing,” she notes, adding, “I think, for me it has always been about showing a mirror to yourself and to the society. When you shove your problems under the carpet, they don’t go away. We need to talk about our problems and address them to find solutions.”
She draws an interesting analogy with political talk shows about how we address our issues.
“We need to talk about our problems. The problem with this country is we don’t talk about our problems, we shout about our problems. I want to shout out my point of view, and you shout your point of view, the loudest person will win the argument and nobody will understand,” she remarks.
“I want to start a discourse. If I produce something that makes you feel uncomfortable, I’ve done my job because it is only when you feel uncomfortable, will you start thinking of a solution,” she contents, adding that in each of her films, there is beauty and there is darkness, something that she says she will always do.
“There are people who like my work and those who don’t. The latter do not hold up a mirror to their faces, but those who like my work, do. They are the ones who see beauty in my films,” she points out.
After her Oscar win in 2012, Sharmeen was conferred with the Tamgha-e-Imtiaz by the Government of Pakistan and also honoured with a Lux Style Achievement Award – making her the youngest-ever recipient of the title. When we ask how she felt about being honoured in her homeland, she points towards the general perception of Pakistani society as one that does not acknowledge contributions. Yet she adds, “I get awards all the time on the international level, but that was my first big Pakistani award and was very special to me, because it showcased to the world that people in Pakistan were acknowledging me.
“Awards give me confidence to continue my competition globally,” she says pointing out that since there is a non-existent film industry in the country, whatever she had achieved was on her own.
Yet she says that there is more for her to achieve that she hasn’t been able to.
“Apart from whatever I am doing, I want to dedicate my time to the aims and objectives of CAP,” she says.
Sharmeen co-founded the Citizens Archive of Pakistan (CAP) in 2007 to preserve the country’s rich history through innovative and interactive means.
“I want to build a museum of living history where every Pakistani can go and learn about where we come from so that people can’t distort our history,” she tells enthusiastically, describing her plans for CAP.
To our surprise she admits that at some point in her life she wants to change professions.
“I have long felt that I am temporarily a filmmaker and in future I will become an educationist,” she tells.
She smiles and there is glint in her eyes, when she says, “There is a lot I can do, I’m just 35,” hinting that her to-do list is yet to be chock-full.
As a hard-hitting professional who has brought taboo topics and gruesome stories to the foray in a country that has become a battleground for journalists, it seems inevitable that threats exist for anyone aiming to bring a change, and Sharmeen agrees. However, she confidently shrugs off her fears by admitting that whatever is written in her stars will happen to her.
“I cannot live my life being afraid, nobody can,” she says comparing herself to just any other Pakistani who risks his life when he goes to work in the morning.
“I will continue to do what I want to do without thinking about the dangers involved in it,” she notes, adding, “I am a fatalistic person!”
Apart from terrorism, drone strikes have been a pressing issue in the politics and media of the country. When asked whether she would bring the torments of drone strike victims on celluloid, she shies away from giving a straight answer.
“There are so many films that have recently been made about drones, some even by my own friends. But I think there are far more people dying in this country because of Baloch insurgency and sectarian violence than there are in drone attacks. I would like to talk about what we are doing to our people,” she notes, highlighting the presumption of the Pakistani society that the enemy is outside the country and not within.
This shifts the focus of conversation towords Pakistan’s image across the world. To a question whether she bore certain responsibility towards painting Pakistan in positive light, particularly as a filmmaker who has garnered critical acclaim, Sharmeen dismisses the expectation.
“The biggest misconception that Pakistan has is about its image. I could make 100 films about Pakistan’s positive image but the day a bomb kills 20 young girls, it all goes to waste.
“Your image will improve if you improve, if the situation in the country improves. I don’t think anyone can improve the image of Pakistan. Only Pakistan can improve the image of Pakistan,” she says voicing concern for the plight of this country.
Nevertheless, she admits that by telling stories of the people who are risking their lives to create change in the communities, she is creating hope.
“I want to make films that leave audiences with some hope. That’s why I did a story on Humaira Bachal and a whole series Kar Lo Yaqeen on six people to project positivity,” she adds, further explaining her viewpoint.
“Take Saving Face for example. Some people say that it shows Pakistan in a negative light but I believe it shows Pakistan in an extremely positive light,” she says while discussing the characters of the film.
“It shows a doctor who comes to Pakistan to rehabilitate acid attack victims, a strong female lawyer who deals with acid attack cases and a politician who fights for women’s rights. To me that is the story of Saving Face. I don’t think it would have won an Oscar if it showed Pakistan’s problems only. The reason that film is special is because it shows how everyone came together to solve a problem and there lies its beauty.”
The conservative segment of the society is prone to criticising anyone honoured by the West, so much so, that even moderates have painted efforts of their fellow citizens as an attempt at gaining the patronage of the West. When asked if she had been subjected to similar criticism, Sharmeen clarifies the perception that such criticism stems from preconceived notions of presenting a negative image.
“I think it is a very simple argument. When I have screenings anywhere in the world, halls are overflowing with expat Pakistanis. Do you think they would come and watch films to see their country in negative light? Absolutely not! All my films leave people with faith. You watch my films and you are moved by the people in these films,” she remarks.
“There are also people who think that there is no violence in this country, or abuse for women,” she quips, adding that her definition of a patriot is somebody who questions himself and forces people to make change.
Over the years, the methodology of story-telling has evolved and people have grown accustomed to the change in digital landscape. Sharmeen agrees too, she says that with the digital camera, anyone can become a story-teller.
“When you remove boundaries and give access that’s when change comes. Now, we have many media schools, it will take a while, but I strongly believe that cinema will develop one day,” she says resounding hope for the art.
The government legislature is replete with bills and resolutions for women empowerment, and despite the paperwork, change in the plight of women requires a more proactive approach, believes Sharmeen.
“We have a lot of good laws in Pakistan. The problem is implementation and lack of awareness.”
She says mobilisation and educating people about their rights by running awareness campaigns on television is the need of the hour.
“Women in this country do not know about their rights. First you have to educate them and you have to create cultural sensitivity.”
One of the positive facets about Sharmeen’s work is the fact that she has brought unknown faces in front of the world. She hasn’t sought fame by associating herself with big names, and her work has always stood out because of her originality and bold approach.

"I think it is us who are deliberately biased towards Pakistan, forget rest of the world"

“I believe in finding voices that are less heard,” she differs when asked whether she would want to shoot a documentary on child prodigy Malala Yousufzai if she wins a Nobel Peace Prize.
“Malala already has a documentary film releasing next year – she is an international icon, I would instead like to tell stories about people who are going through tough phases while living in Pakistan,” she says while telling us about her upcoming film about a woman who is doing incredible work in Sindh and Balochistan titled Seeds of Change.
As a documentary filmmaker, Sharmeen has sifted through the miseries of the people out on the field to bring them on film. And as a hardcore professional she doesn’t seem to be the type for red-carpet events, yet she admits that even though these events merely acknowledge contributions and achievements, they boost one’s confidence and voice support.
“We need to start celebrating each other and in that narrative, award shows and summits are very important,” she says, adding “when you bring people together to celebrate them, it inspires others to carry on their footsteps.”
She has been dubbed as a ‘warrior for truth’ for her outspoken criticism about the injustices in society. She reminisces how one of her articles in a local daily, which she wrote at the age of 17, about the children of feudal lords who kidnapped kids and shaved off their heads, had put her under a lot of pressure, but she never cowered.
“My name was chalked with profanities everywhere near my house, but my father said that if I spoke the truth, he would stand by my side and so would the world,” she recalls, admitting how important his words were for her.
Post 9/11, the western media has crafted a well-tailored negative image of Pakistan, projecting it as a country plagued with many ills. Despite all of this, there are brilliant people in their respective fields who have set the global narrative straight with their achievements.
This is how Sharmeen believes negative criticism of the West about Pakistan can be tackled.
“I represent a positive example of Pakistan. When I go to places and talk about my country, I can see the change in the way people look at us.
“When I sit in front of them, talking sense and reasoning with them, I, by virtue of being me, am a success for my country. I never look at the negativity of Pakistan because I am the positivity of Pakistan,” she adds, stating, “I talk about the things that people don’t know – about Malala, Arfa Karim, Jahangir Khan and many others.
“I never talk about the state of Pakistan but the people of Pakistan. To me the people of Pakistan are Pakistan and not the state,” Sharmeen reminds.
However, at the same time, she criticises the internal perception of the society when asked whether she thought the Western media is deliberately biased towards Pakistan.
“I think we are deliberately biased towards Pakistan, forget rest of the world. There is very little motivation to make the country better on a national level. Statistics on bomb blasts, deaths, health and education budgets speak for themselves,” she criticises, pointing out, “the West cannot distort the stats.”
She says the West can continue to highlight the things that are wrong, but it is the people who need to start thinking what can be done to correct our issues.
“Nobody is going to come help us, we need to help ourselves. We have this mentality in Pakistan of being the victim. We need to change that mentality to being the survivor. Flip that mentality from being victims to being survivors and you will see the change,” she says animatedly.
“It’s too easy to say the West paints us like this. It is too easy to say the West is responsible for our problems. The day we take ownership of this country and of our own problems that is when we stand up on our own two feet to bring change.”
Sharmeen talks passionately about the change she wants to bring to the country, and this fervour is indicative of her potential for becoming a politician. However she rebuffs all such notions, in a way that is symbolic of a politician’s diplomatic answer.
“I don’t think I’d become a good politician, because I’m very upfront. What I’d love to do is work in the field of education for the government, but I can never try my hand in politics,” she says with a smile.
The 35-year-old, mother of one daughter, once said that she at times felt she was trying too hard to do everything and should stop that, indicating her responsibility towards her family.
“I am a wife and a mother, I run a production company that very few women do in this country and currently I have four projects under my belt. At times it becomes difficult to find the balance,” she confesses.
“I’m not following someone else’s footsteps, I am creating my own footsteps as I walk and I have to find my own balance because I am a workaholic. Sometimes I feel like I am doing too much, so I cut back,” she tells, admitting that on some occasions she has had to say no to many people for various projects.
She replies in the affirmative when we asked would she say yes if Angelina Jolie approached her to make a film for breast cancer awareness.
“I would love to, absolutely!” she quipped.
“I believe opportunity comes knocking at your door,” she says, recalling how she has perceived life since she was a child.
“I’ve always had big dreams and I’ve always encouraged people to have big dreams by telling them to reach for the stars and to never take no for an answer!”

Stay Safe in the Sun

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Whether you are in store for a beautiful weekend or the forecast shows some clouds rolling in, you should protect your skin from the sun's UV rays. Sunscreen filters out the sun's dangerous, invisible ultraviolet rays, which can cause skin cancer. Read on to get a grip on SPF and how to protect your skin with the right products…

Stay Safe in the Sun

Dermatologists advise to use sunscreen not only on warm, clear days, but also on sunny winter days, when it is cloudy. Skin needs protection any time it is exposed to daylight, not just when we think our chances of exposure are higher. Research shows that daily low-grade exposure to sunlight can be just as damaging as short and intense exposure. The proper application of sunscreen on a daily basis is as mandatory to skin health as proper cleansing.

Who should wear sunscreen?
Put simply: Everyone. However there are certain types that are even more in need of protection. The sun's UV rays can damage anyone's skin in as little as 15 minutes and skin of all colours can be harmed by those ultraviolet rays. Apart from those who spend a lot of time outdoors – for work or play – you are more likely to get skin cancer from exposure to the sun if you have one or more of the following: Lighter natural skin colour, skin that easily sunburns, freckles or gets red (or becomes painful from the sun), blue or green eyes, a family member who has had skin cancer.
Kids are among the most vulnerable, as reviewed by dermatologists that most people receive 50 per cent of their total lifetime sun exposure before the age of 18. So, it is more important than ever to educate kids and families about smart sun protection.

When to use sunscreen
You need protection from the sun even on slightly cloudy or cool days. For best results, you should apply sunscreen approximately 30 minutes before being in the sun so that it will be absorbed by the skin and less likely to wash off when you perspire. Before application, shake the bottle well to mix particles that might be clumped up in the container. For ease of use, consider using the spray-on or stick types of sunscreen.

Sunblock application basics
Use sun protection on all parts of your skin exposed to the sun, including the ears and back, shoulders. If blemishes or sensitive skin is an issue, special non-oil-based sunscreens are available for use on your face. Be sure to apply enough; as a rule of thumb, use an ounce (approximately a handful) to cover your entire body every couple of hours. Apply it thickly and thoroughly. Two trouble spots that do not work so well with suncreen: Your scalp and your eyelids. A hat and sunglasses will fit the bill there.
Keep in mind that sunscreen wears off. Put it on again if you stay out in the sun for more than two hours, and after you swim or do anything that makes you sweat.

Beyond sunscreen
Combine these sun-protective options to help protect your skin from damage in both the short and long terms:
• Seek some shade if outdoor activities are unavoidable during midday, when the UV rays are the strongest and do the most damage.
• When it is cloudy, remember that the sun's rays can still penetrate the clouds and harm your skin.
• Choose more than one way to cover up when you are in the sun. Wear a hat, throw on a T-shirt, grab your sunglasses and seek out some shade.

Ease wrinkles at home

Wrinkles happen to everyone no matter who you are. We can't stop our skin from wrinkling, especially since it is mostly due to aging. When we reach a certain age, our skin starts to wear out and wrinkles Ease wrinkles at homeand lines start to appear. Other causes of wrinkles include exposure to the sun and smoking. Although there are many expensive options such as Botox and chemical peels, here are some cheaper ways to diminish fine lines and deep wrinkles.
Skin care is the key. To prevent future wrinkles, and get rid of a couple of fine lines, take good care of your skin. Wear at least SPF 20 daily, and reapply it at least once or twice throughout the day. Every morning, wash your face with a hydrating cleanser followed by a light moisturising lotion. At night, use baby oil to remove any eye makeup, a hydrating cleanser for face makeup, and replenish moisture with a rich, anti-aging face cream. The idea is to protect your skin from the drying effects of the sun, and to replenish moisture and elasticity with face creams and lotions.
Yogurt mask. Gently wash and exfoliate your skin first to prepare it. Mix 1 tsp. of plain yogurt, 1 tsp. of honey, 1/2 tsp. of orange juice, and 1/4 cup of bananas into a bowl. Spread the mixture on your face using your fingers, and lay down for 15 minutes. Yogurt and honey helps tighten enlarged pores, and orange juice helps smooth wrinkles. The bananas help hydrate dry, irritated skin, which causes wrinkles. After 15 minutes, wipe your face clean with a warm wash cloth to soothe your skin. Now is a good time to apply a moisturiser, as your pores are open and refreshed, and will lock in hydration better.
Lemon juice. Lemon juice acts as a natural skin tightener. This will tighten wrinkles and enlarged pores. You can rub this over your entire face and neck twice a day, and over time you will see a difference. Make sure that you use a light moisturiser after this though, as lemon juice can be a bit drying. It will also help get rid of other signs of aging such as dark circles.
Vitamins. There are 3 vitamins that do a great job of reversing aging. Vitamin E helps protect your skin from free-radicals that damage your skin and cause deep wrinkles. Things such as pollution and UV rays can be neutralised by proper intake of Vitamin E. Good sources are nuts, seeds, and supplementary capsules. Vitamin C can be used to tighten skin, creating a firmer and younger look. It also helps to restore collagen. A great way to get vitamin C is through lots of citrus fruits and veggies. As you age, leaking of capillaries around the eyes cause dark eye circles, making you look older than you really are. Vitamin K helps constrict these capillaries to reduce dark under-eye circles. Load up with dark leafy greens, such as broccoli and kale.
Reduce stress. Stress causes wrinkles on the forehead and eyes from squinting and grimacing, and sagging frown lines around the mouth. Light relaxing lavender candles around the room. Try to drink herbal tea before bed to help you sleep better, it will also help your body and skin recover.
Sleep on your back. Sleeping on your side causes you to get wrinkles on your cheeks and chin while sleeping on your belly causes you to get wrinkles on your forehead but If you can't get out of the habit of sleeping on your back or side then get an anti-wrinkle pillow that doesn't put too much pressure on your face as you sleep. You also want to make sure you get at least 7 to 9 hours of sleep each day to keep your skin elastic and thick.
Follow a diet. Cut back on sugar. Prefer Cocoa rather than coffee. Chocolate is also not bad for smoother skin. Drink at least half of your weight in ounces of water daily.