What is acne?

Acne is a skin condition that causes spots, oily skin and sometimes skin that's hot or painful to touch.

Why do I have acne? 

Familial, hormones, Cosmetic products, medications,Smoking

How is Acne diagnosed and treated?

Your healthcare provider will perform a skin exam, and determine if it is mild, moderate or severe acne.
Topical gel, cream, lotion, oral antibiotics, Oral contraceptive pills, vitamin A Derivatives can be prescribed.

What can I do to make my symptoms better?

Do not wash affected areas of the skin, more than twice a day.

Wash the affected area with mild soap and lukewarm water.

Do not squeeze the blackheads or spots.

Avoid using too much makeup and cosmetics.

Completely remove makeup before going to bed.

For dry skin, use fragrance free emolient.

Shower as soon as possible after finishing exercise.

Wash hair regularly, avoid letting your hair fall across the face.


Acne with oily skin

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If you're feeling like you want to die, it's important to tell someone.

Help and support is available right now if you need it. You don't have to struggle with difficult feelings alone.

Phone a helpline

These helplines are there to help when you're feeling down or desperate.

Unless it says otherwise, they're open 24 hours a day, every day.

National suicide prevention lifeline 1-800-273-8255.
Metro crisis line 888-885-1222.
Call 911 and go to the nearest emergency room

Talk to someone you trust

Let family or friends know what's going on with you. They may be able to offer support and help keep you safe.

There's no right or wrong way to talk about suicidal feelings – starting the conversation is what's important. 

Tips for coping right now

Try not to think about the future, just focus on getting through the day.

Stay away from drugs and alcohol.

Get yourself to a safe place like a friends house.

Be around other people.

Do something you enjoy such as spending time with your pets.



10 benefits of Quitting smoking.

Quitting smoking helps you breathe more easily.

You will have more energy.

You will feel less stressed.

Better sex

Improves fertility.

Improves sensation of smell and taste.

Whiter teeth and sweeter breath.

Live longer.

Smoke free home and protects loved ones at home.

Tips to quit smoking.

Make a plan to quit smoking.

Change your diet to vegetarian diet. A US study revealed that some foods, including meat, make cigarettes more satisfying.

Change your drinks to water and juice. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.

Identify when you crave cigarettes, and make strategies to avoid it.

Get some stop smoking support. Consult your healthcare provider, they can prescribe nicotine replacement treatments, medications to decrease cravings and quit smoking.

Daily exercise.

Make non-smoking friends.

Keep your hands and mouth busy.

Make a list of reasons to quit. 


Call Colorado quit line: 1-800-QUIT-NOW to get help to quit smoking.

Consult your healthcare provider to obtain treatment to quit smoking.


General rules

- Eat with smaller plates and bowls. 

- Aim for two portions of veggies on your plate.

- Eat slowly.

- Turn off the TV. 

- Weigh your food.

  Daily calorie intake for men 1900kcal/day, for women 1400kcal/day.


Week 1

-Record your weight and waist size in the food and activity chart

- Stick this week’s chart on your fridge and update it at the end of each day

What to eat?

Eating food with lots of fiber will help you feel full for longer, so you’re more likely to stick to your calorie limit.

Breakfast: wholemeal or wholegrain varieties of bread, wholegrain wheat cereals, unsweetened muesli, or porridge oats.

Lunch and dinner: wholemeal or whole-grain varieties of bread, beans, lentils, pulses and peas.

Snacks:Whole fruit,Vegetable sticks,Reduced fat hummus,Homemade air popped plain popcorn.

Choose low fat protein source like: Beans, peas, lentils, fish, lean cuts of meat, skinless, white meat, poultry, low-fat dairy products, eggs, tofu, Low-fat meat substitutes.


 Week 2

-Get active – try to get 150 minutes of physical activity every week from now on. If you’ve not done much for a while, aim to increase your activity levels gradually over the next few weeks.

-Start by walking at a slow pace and increase the pace to brisk walking. You can choose any other activity of your choice like cycling, gardening, swimming, dancing.

-Plan when and where you are going to exercise and write it down

-Stick to your daily calorie intake – 1,400kcal for women and 1,900kcal for men.

-If you have a medical condition, please seek medical advice before beginning physical activity.

-But be careful how you refuel. A postexercise snack high in calories could actually see you putting on weight instead of losing it. Instead, choose foods that are lower in calories but still filling, such as fruit, low-fat yogurt or reduced-fat hummus with brown pita.


Week 3

- Remember to stick to your daily calorie intake – 1,400kcal for women and 1,900kcal for men

- Keep aiming to achieve 150 minutes of exercise this week

-Try these non-food rewards to help you celebrate your weight loss progress. Examples include: bubble bath, new music ,new clothes , a trip to the cinema, massage, haircut, new exercise gear.

-Exercise motivation like pat yourself on the back,schedule it,be realistic,phone a friend, music,set goals, reward yourself.

-Boost your breakfast with: Wholegrain wheats, Wholegrain raisin wheats, Wholewheat biscuits, Wholegrain oat biscuits, Muesli (unsweetened), Porridge oats (unsweetened)


Week 4

-You’re four weeks into your journey – keep going! This week we’ll be tackling food cravings and snack temptation.

-Eat breakfast,Bring your own food,Drink water,Plan your snacks,Go for whole-grain,Go lean, go soup.

-Turn your daily routine into an opportunity to get active, feel healthier and burn off some extra calories: Go for a brisk walk at lunchtime, Forget the lift, take the stairs, Leave the car, walk instead.

- Craving swap: Try these healthier alternatives – but remember to still count the calories: SWAP crisps FOR pretzels, SWAP chocolate FOR dates, SWAP fried chips FOR oven chips, SWAP fizzy drinks FOR diet versions or water, SWAP deep pan pizza FOR thin crust, SWAP sweet and sour FOR stir-fry, SWAP sweets FOR raisins.

-Don't go hungry, Drink water,Find a distraction,Choose some gum, brush your teeth, Avoid buying unhealthy food, Have a small portion, set a time limit

- Drink swaps:  SWAP a pina colada FOR a mojito and save 326kcal, SWAP double rum & coke FOR single vodka, lime & soda and save 107kcal, SWAP a large glass of white wine FOR a white wine spritzer with soda and save 35kcal. 

Stick to your daily recommended units. Men shouldn’t regularly drink more than 3-4 units of alcohol a day. Women should not regularly drink more than 2-3 units a day. 


Check the following daily:

-Carefully recording all calories?

-Weighing food when cooking? 

-Watching your drinking? 

-Reading food and drink labels? 

-Exercising 150 minutes a week?

-Getting your 5 A DAY? (400 grams of fresh fruits and vegetables)

-Having breakfast every day?

What a cold sores?

Cold sores are caused by a virus called herpes simplex. 

What are the symptoms of Cold sores?

It can start as tingling, itching or burning feeling of the skin, followed by small fluid-filled blisters, which eventually crusts and scabs.

How are cold sores diagnosed?

Please consult a healthcare provider.

Your healthcare provider can perform an exam and prescribe treatment.

What are the do's and dont's with cold sores?


Eat cool soft foods.

Wash your hands with soap and water before and after you apply medicine on the skin rash

Avoid anything that triggers the cold sores.

Use sunscreen with SPF more than 50

Use as needed Tylenol or ibuprofen. Do not give aspirin to children under 16 years of age.

Stay hydrated with lots of oral fluids.


Do not kiss anyone when you have a cold sore.

Do not share anything that comes in contact with a cold sore.

Do not have oral sex until the cold sore completely healed.

Do not rub the cream into the cold sore. Superficially dab the cream.

Do not eat acidic or salty food.

Consult your healthcare provider if your symptoms do not get better.

Herpes simplex of the lips

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