With all the “feel better, live longer information,” it can be tough to keep the facts straight. Below, are the researches to make staying well as easy as 1-2-3

• 2
Number of tablespoons’ worth of sunscreen you should slather over your body 30 minutes before heading outside. Reapply every two hours or right after swimming or excessive sweating.

• 35
As many inches allowed for a healthy waistline. Any higher, and you increase your risk of developing high cholesterol and high blood pressure.

• 5
The maximum number of minutes you should listen to music at full volume while wearing headphones. Any longer, and you risk inner ear damage. For long term listening, keep the volume at half capacity.

• 500
The number of calories you’ll need to burn each day in order to lose 1lb. this week. Burn 250 calories with daily exercise, and consume 250 fewer than you normally would.

• 20
The number of minutes you can stare at the screen before your eyes need a computer break. Every 20 minutes, look away from the computer for 20 seconds and blink a few times. Failing to take a breaks may cause eye strain, which can lead to irritation, infection, and blurred vision.

• 6
The years you add to your life by flossing daily. Theories vary, but popular belief the same bacteria that causes periodontal disease can also trigger inflammation in the arteries of the hearth, which can lead to life shortening heart disease.

• 1,000
The number of milligrams of calcium you need each day to ward off osteoporosis. Three cups of plain yogurt or four cups of skim or low fat milk will do the trick.

• 15
The number of seconds you need to spend washing your hands in order to kill sickness causing germs.

Check it out
Just because you feel good doesn’t mean you can skip screening tests. Staying healthy means regularly looking for potential health problems and catching them early so they don’t impact your life. Use these guidelines to nip problems in the bud. (Depending on personal risk factors like family history, you may need to be screened more often)

• Fully body skin exam, must be done every 1 to 3 years starting age 20
• Pap smear, every 1 to 2 years if you receive 3 normal Paps in a row, then every 2 to 3 years, starting age 21
• Thyroid function, every five years, starting age 35
• Mammogram, annually, starting age 40
• Colonoscopy, every 10 years, starting age 50
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If your painted surfaces have seen better days, don’t assume they need a fresh coat. Here are fast fixes for 5 stains no roller required.

• Crayon
Then your kid, inspired, starts scribbling on your walls. To dissolve the waxy artwork in a hurry, use a citrus based cleaner like Goo Gone. Apply it with soft cloth, and once the stain disappears, wash the area with soap and water, and let dry. Then have that talk with your child about the difference between real life and make believe.

• Candle soot
These black marks can make even more or a mess when you try to scrub them off. To make light work of it: before you start, whisk off any dry, loose bits of soot with your vacuum’s dusting brush attachment; that will keep the soot from turning into a smeary mess when wet. Next, soak a cotton ball in rubbing alcohol and lightly go over the stain in a circular motion; repeat with clean alcohol dipped pads until that stain is a flicker in your memory.


• Fingerprints
Light switches, door frames, and stairway walls are all magnets for hand smudges. To lift the prints, sprits a little of your favorite all purpose cleaner on a cloth or sponge and wipe. Don’t spray the wall directly this will make the dirt run down and create a bigger problem. To ensure that the washed area blends with the unwashed wall, go over the once-dirty spot again with a water dampened sponge, even if your cleaner says no rinsing is required.

• Scuffs and scrapes
A bump from the vacuum cleaner here, in line skates there, and soon your sufaces look like they’ve been in the ring with Pacman. If your spray cleaner and sponge fail to KO those marks, use Scotch Brite Easy Erasing Pad. Be sure to wet the pad and press only as hard as is necessary, to avoid marring the paint.

• Stickers
To unstuck, soften the adhesive with heat from a blow dryer for 10 seconds or so, then peel. Repeat if necessary. If there’s gunk left behind, saturate a cotton swab with laundry pre-wash stain remover and rub until it penetrates the residue, carefully scrape if off with a spatula. Blot with a damp cloth and allow it to dry.

Beyond Paint
For walls with special coverings, you have to be a little more careful, Here, are the best ways to clean.

• Vinyl wall covering
Wash with a sponge and all purpose spray cleaner, Solid vinyl is the sturdiest and most scrub able, but this method should be safe for any coated covering just test first in a hidden spot.

• Paper or fabric wall covering
Generally not washable, pick up an art gum or dough type eraser to gently rub out stains.

• Paneling
Try a cleaner that is specifically formulated for wood paneling. If the wood is unfinished, avoid water based products.
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1. If you can’t say something nice, say something nice anyway.
Acting upbeat (smiling and cheerfully greeting all you meet, remarking on every positive thing you notice) improves not just your mood, but might also boost your bank account. Studied executives and found the most successful people gave an average of three compliments a day. Forcing yourself to acknowledge what is good and beautiful trains you to see all the positive things in your environment. Also, when you make other people feel good about themselves, they’re more likely to reflect good vibes back your way.

2. Write away sagging self-esteem
Prop yourself up by writing down everything you’ve accomplished and achieved in, the past twelve months from handling a surly salesperson with dignity to sticking to a challenging diet. When you see all your successes as one impressive collection, your confidence will soar.

3. Pray
Praying can change brain chemistry to help alleviate mild to moderate depression. The nature of prayer doesn’t matter, the key to making prayer effective is a strong belief in “the transcendent” or a power that can change your life for the better that’s what elevates your emotions.

4. Get a runner’s high
When Duke University researchers compared the impact of an antidepressant and aerobic exercise on people with major depression, roughly equal numbers from slightly less than half to more than half improved after four months. But a follow up six months after the study ended revealed that the people who continued exercising were more likely to be partially or fully recovered that those who just took drugs. Vigorous exercise releases chemicals such as dopamine, oxytocin, and endorphins which make us feel good.

5. Think small
Overwhelmed by the enormity of all you have to cope with? Consider cleaning out your car or organizing the hall closet. Knocking off one manageable task can bestow the sense of mastery and control you need to tackle big issues. Cleaning not only helps dispel anxiety and nervousness, but looking at a pretty environment your created is miracle mood food.

Lose the blues
Felling blue over a romantic or professional rejection, make a list of al your ex’s faults or the downside of the job you didn’t get. Then remind yourself that only you are in charge of determining your self worth.
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