Everyone—even men—wants great looking skin without spending a lot of time and money. But before you rush to the cosmetic counter and shell out hundreds of dollars for the latest creams and potions that claim to make your skin look as fresh and smooth as a baby, you may want to start with what you put in your body as opposed to what you put on it. If you want clear, moisturized skin, add Rutin and vitamin B7 (biotin) to your diet. Whole grains, an excellent source of vitamin B, are basically unprocessed foods. Without enough biotin in your

diet, your skin can become dry and scaly. Try substituting whole wheat bread for white bread. Rutin is found in buckwheat and citrus fruits.

For soft, younger-looking skin, your body needs vitamin E, which is found in nuts, especially almonds. Adding selenium, found in sunflower seeds and Brazil nuts, can enhance the antioxidant properties of vitamin E. For the additional benefit of omega-3 fatty acids, another great nutrient for skin, add walnuts and pistachios.

If you eat green and red vegetables, your skin will glow with health. These vegetables contain vitamin A and beta-carotene for bright, smooth skin. Plus vegetables are good for your whole body, so, like your mother always told you: Eat your vegetables.

Citrus fruits contain vitamin C, which aids in the production of collagen for taut, smooth skin. Consuming extra vitamin C can help tighten the skin and prevent wrinkles. Its antioxidant properties help neutralize free radicals that can prematurely age your face. Vitamin C is often a main ingredient in skin-care products.

Seafood, with its omega-3 fatty acids and zinc, can help produce clear, smooth, glowing skin. Omega-3 can reduce skin inflammation and dryness. Zinc can help fight acne and also assists with new cell production and the sloughing off of dead skin, which gives the skin a nice glow.

Every year, people all over the world spend billions of dollars on skin-care products, but the science behind skin care is relatively simple and less expensive than most of us think. Basically, the things you can do to achieve great skin are the same things you do for overall good health: Eat well, exercise, and get enough sleep.

Good dental habits include in-home dental care practiced on a regular basis, as well as treatment by a professional dental staff. The primary goal is to prevent oral disease before it even begins. A crucial part of preventive dentistry is also patient education about at-home care and nutrition. Important at-home care that can ward off dental disease includes proper brushing and flossing.

1. Toothbrush

Use a soft nylon toothbrush with round-ended bristles, but not natural bristles, since they carry bacteria. The brush should be replaced at least every three months. Worn products can be less effective and can harm the gums.

2. Toothpaste

An important ingredient for effective toothpaste is fluoride for preventing tooth decay.

3. Tooth brushing

The brushing technique should be gentle with the bristles placed at a 45-degree angle to cover the tooth surface and gum line. Brush the inner surfaces of the teeth and tilt the brush vertically to brush the front teeth.

4. Floss

Floss at least once a day to remove plaque from between teeth and at the gum line. Flossing will help prevent gingivitis, or gum disease.

5. Mouthwash

Mouthwash decreases bacteria in the mouth, which freshens breath and protects teeth and gums from disease. Those who have trouble adequately eliminating plaque due to disease, disability or age may benefit from these antiplaque agents.

6. Nutrition

Healthy food is necessary for the body and for healthy teeth. When eating sweets, the rule for healthier teeth is to not just limit the amount of sugar consumed, but also the frequency. Keep treats to once a day rather than eating them continuously throughout the day.

7. Chewing gum

Sugar-free chewing gum is recommended as dental care on the go, though not as a substitute for proper oral hygiene. Sugar-free chewing gum can normalize the pH in the mouth after eating and stimulate the production of saliva.

8. Check-up

Unless otherwise directed by your dentist, schedule visits for check-ups and cleaning twice a year. X-rays are usually conducted once a year to check for deeper problems in the teeth. Problems can be identified and resolved in their earliest stages.

9. Prophylaxis

In addition to home oral hygiene, professional tooth cleaning is indispensable for beautiful, well-kept teeth and healthy gums. Tartar buildup often cannot be removed through at-home care and must be removed by a professional to prevent gingivitis.

It can be hard to avoid a run-in with the common cold or its nastier cousin, the flu, before winter’s out…especially if you work in a school, office or other closed-in environments that can be an incubator for germs. Even bolstering your immune system by taking your vitamins and supplements, eating right, getting enough sleep and generally staying in good shape, it can still sneak up on you before the winter’s out. So … once a cold comes to roost, here are a few ideas for getting it to pack its bags and get on down the road so you can get on with your life:

• Get plenty of fluids – Yes, you’ve heard that before, but there’s a good reason for it. Your immune system triggers the production of more mucus, in an effort to flush the bad stuff out of your system. The more you can flood your system with warm liquids like herbal teas or soup broth, the more you can thin the mucus and get it out of there. Steam is especially helpful, in the form of a hot shower; even better, bring a pot of water to a boil, cover your head with a towel, and inhale as much steam as you can without burning yourself. A handful of antimicrobial, decongesting herbs in the boiling water can be an even bigger help (eucalyptus, thyme, peppermint, rosemary).
• Vitamins and Minerals – The jury is still out on megadoses of Vitamin C, once the cold has already got a grip on you. Some studies seem to indicate that people who dose up on Vitamin C tend to shake the cold sooner…however, remember that the vitamin is more easily assimilated from C-rich foods like chile peppers, citrus fruit, strawberries or greens than from pills. Zinc is another supplement with mixed results…some patients have reported good results, despite the weird taste and occasional nausea from zinc lozenges.
• Herbal Comfort – Echinacea has been shown to help lessen the severity of symptoms, especially if you begin taking it at the onset of the cold. A wise dosage is two droppers full of Echinacea tincture in a glass of water, every two hours. Others suggest a teaspoon of Echinacea tincture, three times a day. Andrographis, elderberry, licorice root and ginseng have also all been shown to bump up your immune system and help alleviate the worst of cold symptoms, as well as shortening the duration of the misery.