Healthy Skin Tips: 10 Skincare Mistakes to Avoid for Radiant Skin

Everyone should know that having healthy, glowing skin is not only about using the right products but also try to stay away Allergy Tips from making Common Skincare Mistakes. Your skin will look its best by these Healthy Skin Tips and they are easy to follow.

Avoid these top 5 Skincare mistakes to keep your skin bright and healthy. #Ace it by avoiding the mistake of those most common damaging effects on your Skin! For instance, applying high quality sunscreen without fail every day or choosing skincare products that are customizable for your skin type.

This guide will share with you ten tips, easy to-follow steps that can help save your skin from these blunders and keep it glowy. So follow along and find out how to have that beautiful radiant skin all year round!

1. Skipping Sunscreen Daily: A Common Skincare Mistake

Healthy Skin Tips: The Importance of Daily Sunscreen

In fact, No considering sunscreen is one of the Big Common Skincare Mistakes. One of the main causes is sun exposure, whether from direct sunlight or incidentally exposing UV rays. So, it is possible for UV rays to penetrate through windows and touch your skin even when you can not see the sun. This makes it very important you to use sunscreen on daily basis.

Why You Should Never Skip Sunscreen

There are just so many reasons why wearing sunscreen is important but one of the most crucial ones would be to apply it daily. First and foremost it protects against Premature Aging which means you less likely to have wrinkles, fine lines or age spots due to UV exposure. This also Protects you from Skin Damage as it helps prevent skin cancer by blocking the harmful UV rays. In addition to the skin cancer potential, excessive sun exposure can Cause Hyperpigmentation and lead to an Uneven Skin Tone that results from this condition which is prevented by even tone sunscreen.

How to Apply Sunscreen Effectively

TUse these Healthy Skin Tips to see the full benefits of your treatments

• Select the Proper SPF: use a higher, wide spectrum sun tint instead of at least spf 30. This depth of coverage is typically adequate for most skin types and issues.
• Use Liberally: A nickel-size amount for the face. Also, don’t forget your ears and neck or any other skin left out.
• Stay on Top of It: Reapply sunscreen after two hours, or more frequently if your child is splashing in water. This guarantees protection all time of day.
• Top Slip-Ups When It Comes to Slathering on the Sunscreen

Common Mistakes When Applying Sunscreen

Here are the most common mistakes made when applying sunscreens that can reduce their effectiveness:

• Neglecting Hard-to-Reach Spots: Make sure you are reaching the back of your neck and behind your ears, which is easy to forget.
• Expired Products: Make sure to always look at the last checked date, as expired products can mean that you are not getting enough protection.
• Not Applying Enough: You should apply sunscreen in an amount that will give you the SPF advertised on its packaging. Too little and your skin will be unprotected.

Tips for Choosing the Right Sunscreen for Your Skin Type

Choose the right sunscreen it can make all of the difference:

• Oily Skin: Go for gel-based or oil-free formulas that do not block pores.
• If You Have Dry Skin: Reach for any sunscreen with hydrating sun-protecting ingredients.
• Sensitive Skin: Consider sunscreens that are hypoallergenic, or designed for sensitive skin.

If you adopt these practices in your everyday skincare, you will not only preserve the skin from current contaminants by avoiding The Common Skincare Mistake of skipping sunscreen, but will also always be stopping it to become inferior and dull. radiant skin.

See also: Men’s Skincare Routine: Simple and Effective Skincare Tips

2. Over-Cleansing Your Skin: A Common Skincare Mistake

Healthy Skin Tips: Finding the Right Cleansing Routine

Cleansing is essential for removing dirt, oil, and makeup, but over-cleansing your skin is a Common Skincare Mistakes that can lead to dryness and irritation. Excessive washing strips your skin of its natural oils, disrupting its moisture balance. Consequently, your skin may become dry, irritated, and more prone to issues like redness and flakiness.

Why You Should Avoid Over-Cleansing

Maintaining a balanced cleansing routine is crucial for your skin’s health. Here’s why:

• Preserve Natural Oils: Over-cleansing removes beneficial oils, which are essential for keeping your skin hydrated and protected.
• Prevent Irritation: Frequent washing can irritate your skin, leading to inflammation and sensitivity.
• Maintain Skin Balance: A gentle, consistent cleansing routine helps maintain your skin’s natural moisture and pH balance.

How to Cleanse Your Skin Properly

To avoid the pitfalls of over-cleansing, follow these Healthy Skin Tips:

• Stick to Twice a Day: Cleanse your skin in the morning and evening. This routine effectively removes impurities without stripping essential oils.
• Choose the Right Cleanser: Opt for a gentle, sulfate-free cleanser that suits your skin type. Avoid harsh or overly drying products.
• Be Gentle: Use lukewarm water and avoid scrubbing your skin aggressively. Gentle cleansing helps preserve your skin’s natural barrier.

Common Mistakes to Avoid When Cleansing

To get the most out of your cleansing routine, avoid these errors:

• Using Hot Water: Hot water can strip your skin of natural oils and cause irritation. Stick to lukewarm water for cleansing.
• Cleansing Too Often: Washing your face more than twice a day can disrupt your skin’s natural balance. Limit cleansing to morning and night.
• Skipping Moisturizer: After cleansing, always follow up with a moisturizer to restore hydration and protect your skin.

By following these tips and avoiding the Common Skincare Mistake of over-cleansing, you’ll keep your skin clean and balanced, ensuring it stays healthy and radiant.

See also: Determining Your Skin Type: Essential Skincare Tips

3. Ignoring Your Skin Type: A Common Skincare Mistake

Healthy Skin Tips: Choose Products for Your Skin Type

Ignoring your skin type is a Common Skincare Mistakes that can lead to irritation and imbalances. Using products that aren’t suited to your specific skin type—whether oily, dry, combination, or sensitive—can exacerbate issues and undermine your skincare efforts. Consequently, it’s crucial to choose products that match your skin’s unique needs.

Why You Should Pay Attention to Your Skin Type

Understanding and addressing your skin type can make a significant difference. Here’s why:

• Prevent Irritation: Using the right products helps avoid irritation and adverse reactions.
• Maintain Balance: Tailoring your skincare routine to your skin type helps maintain natural moisture levels and overall balance.
• Achieve Better Results: Products formulated for your skin type are more effective in addressing specific concerns and improving skin health.

How to Determine and Address Your Skin Type

Follow these Healthy Skin Tips to ensure you’re using the right products for your skin:

• Identify Your Skin Type: Determine whether your skin is oily, dry, combination, or sensitive. You can do this by observing how your skin feels and reacts to different conditions.
• Select Appropriate Products: Choose products specifically designed for your skin type. For instance, if you have oily skin, opt for oil-free or mattifying products. For dry skin, look for hydrating and nourishing formulations.
• Adjust as Needed: Your skin type may change with seasons or due to other factors. Regularly reassess and adjust your skincare routine as needed.

Common Mistakes to Avoid Based on Skin Type

To ensure you’re using products effectively, avoid these common errors:

• Using Harsh Products: If you have sensitive skin, avoid products with strong fragrances or harsh ingredients.
• Over-Moisturizing: For oily skin, using heavy moisturizers can worsen the issue. Stick to lightweight, non-comedogenic options.
• Ignoring Seasonal Changes: Your skin type can fluctuate with weather changes. Adjust your products to suit your skin’s needs during different seasons.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistakes of ignoring your skin type, you’ll ensure that your skincare products work effectively and your skin remains healthy and radiant.

See also: Essential Skincare Products: 10 Must-Haves for Every Routine

4. Skipping Moisturizer: A Common Skincare Mistake

Healthy Skin Tips: Why Moisturizing is Essential

Many people mistakenly believe they don’t need a moisturizer, particularly if they have oily skin. However, this is a Common Skincare Mistake. Even oily skin requires hydration to maintain its balance and prevent excess oil production. Skipping moisturizer can lead to dryness and can paradoxically increase oiliness as your skin tries to compensate for the lack of moisture.

Why You Should Never Skip Moisturizer

Moisturizing is crucial for maintaining healthy skin. Here’s why:

• Balance Oil Production: Even oily skin needs moisture. Using a moisturizer helps regulate oil production and can actually reduce excess oiliness.
• Prevent Dryness: Moisturizers help prevent your skin from becoming too dry, which can cause irritation and peeling.
• Maintain Skin Health: Regular moisturizing supports your skin’s natural barrier, keeping it protected and resilient.

How to Choose the Right Moisturizer

To avoid the Common Skincare Mistake of skipping moisturizer, follow these Healthy Skin Tips:

• Opt for Lightweight Formulas: If you have oily or acne-prone skin, choose a lightweight, non-comedogenic moisturizer that won’t clog pores.
• Look for Hydrating Ingredients: Ingredients such as hyaluronic acid and glycerin are excellent for providing hydration without adding excess oil.
• Apply After Cleansing: For the best results, apply your moisturizer immediately after cleansing while your skin is still damp to lock in moisture.

Common Mistakes When Using Moisturizer

To get the most from your moisturizer, avoid these errors:

• Using the Wrong Type: Don’t use heavy creams designed for dry skin if you have oily or combination skin. Instead, opt for products tailored to your skin type.
• Applying Too Little: Ensure you’re using enough product to cover your entire face. Applying too little can leave your skin under-hydrated.
• Skipping in Hot Weather: Even if you feel oily in hot weather, don’t skip moisturizer. Use a lighter formula to keep your skin hydrated without feeling greasy.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistake of skipping moisturizer, you’ll keep your skin hydrated, balanced, and healthy.

See also: 12 Global Skincare Secrets: Beauty Rituals from Around the World

5. Exfoliating Too Often: A Common Skincare Mistake

Healthy Skin Tips: The Right Exfoliation Frequency

Exfoliation is beneficial for removing dead skin cells and promoting cell turnover. However, exfoliating too often is a Common Skincare Mistake that can lead to skin damage. Over-exfoliating disrupts your skin’s protective barrier, potentially causing redness, irritation, and increased sensitivity. Therefore, it’s essential to find the right balance to maintain healthy, radiant skin.

Why Over-Exfoliating is Harmful

Exfoliating more frequently than needed can have several negative effects:

• Damages Skin Barrier: Excessive exfoliation can strip away essential oils, weakening your skin’s natural barrier and increasing susceptibility to irritation.
• Causes Redness and Sensitivity: Overdoing it can lead to redness and heightened sensitivity, making your skin more prone to discomfort and reactions.
• Disrupts Natural Balance: Frequent exfoliation can interfere with your skin’s natural balance, leading to dryness and potential flare-ups.

How to Exfoliate Correctly

To avoid the Common Skincare Mistake of over-exfoliating, adhere to these Healthy Skin Tips:

• Limit Frequency: Exfoliate 1-2 times per week to avoid overloading your skin. This frequency helps remove dead cells without causing damage.
• Choose Gentle Exfoliants: Opt for mild, non-abrasive exfoliants that are suitable for your skin type. Avoid harsh scrubs or products with large, rough particles.
• Listen to Your Skin: Pay attention to how your skin responds. If you notice irritation or excessive dryness, reduce the frequency or switch to a gentler exfoliant.

Common Mistakes to Avoid When Exfoliating

To ensure effective exfoliation without harming your skin, steer clear of these errors:

• Over-Using Exfoliants: Avoid using multiple exfoliating products or combining physical and chemical exfoliants, as this can intensify irritation.
• Applying Excessive Pressure: Gently apply exfoliants without scrubbing harshly. Excessive pressure can exacerbate irritation and damage.
• Exfoliating on Broken Skin: Never exfoliate if your skin is already irritated or broken, as this can worsen the condition.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistake of over-exfoliating, you’ll maintain a healthy, balanced complexion while reaping the benefits of effective exfoliation.

See also: Homemade Face Masks for Healthy Skin | 10 DIY Skincare Tips

6. Not Removing Makeup Before Bed: A Common Skincare Mistake

Healthy Skin Tips: The Importance of Removing Makeup

Failing to remove makeup before bed is a Common Skincare Mistake that can lead to clogged pores and unwanted breakouts. Not removing your makeup can prevent your skin from breathing and hinder its natural repair processes overnight. To maintain healthy, radiant skin, it’s essential to ensure your makeup is thoroughly removed each night.

Why You Should Never Skip Makeup Removal

Removing makeup before bedtime is crucial for several reasons:

• Prevent Clogged Pores: Makeup left on overnight can clog pores, leading to acne and blackheads.
• Avoid Breakouts: Residual makeup can contribute to skin irritation and breakouts, especially if you have sensitive or acne-prone skin.
• Enhance Skin Repair: Removing makeup allows your skin to repair and regenerate more effectively during sleep.

How to Properly Remove Makeup

To avoid the Common Skincare Mistake of leaving makeup on overnight, follow these Healthy Skin Tips:

• Use a Gentle Makeup Remover: Opt for a gentle makeup remover or micellar water to dissolve makeup without harsh scrubbing.
• Follow with Cleansing: After removing makeup, use your regular cleanser to ensure all residues are eliminated and your skin is clean.
• Be Thorough: Pay attention to areas around your eyes and lips, where makeup can be particularly stubborn.

Common Mistakes to Avoid When Removing Makeup

Ensure you’re effectively removing makeup by avoiding these common errors:

• Skipping Makeup Remover: Relying solely on facial cleanser may not fully remove all traces of makeup. Always start with a makeup remover.
• Rubbing Aggressively: Avoid harsh rubbing, especially around the delicate eye area. Instead, use gentle, circular motions.
• Neglecting Eye Makeup: Make sure to use a specific remover for eye makeup to effectively eliminate mascara and eyeliner without irritation.

By incorporating these Healthy Skin Tips and avoiding the Common Skincare Mistake of skipping makeup removal, you’ll ensure your skin remains clear, refreshed, and ready for its nightly regeneration.

7. Neglecting the Neck and Décolletage: A Common Skincare Mistake

Healthy Skin Tips: Include Your Neck and Décolletage

A Common Skincare Mistake is stopping your skincare routine at your jawline. Indeed, many people overlook their neck and décolletage, which are just as prone to environmental damage and signs of aging as your face. To achieve truly radiant skin, it’s essential to therefore extend your cleansing, moisturizing, and sunscreen application to these often-neglected areas. By doing so, you ensure that every part of your skin receives the same level of care, resulting in a more even and youthful appearance.

Why You Should Care for Your Neck and Décolletage

Properly caring for your neck and décolletage offers several benefits:

• Prevent Signs of Aging: The skin on your neck and décolletage is thin and can show signs of aging, such as wrinkles and sagging, if not properly cared for.
• Maintain Even Skin Tone: Regular care helps ensure your neck and décolletage maintain a consistent tone with your face, avoiding discoloration and unevenness.
• Protect from Environmental Damage: Just like your face, these areas are exposed to sun and pollutants, making protection essential for maintaining skin health.

How to Extend Your Skincare Routine

Follow these Healthy Skin Tips to include your neck and décolletage in your skincare regimen:

• Cleanse Thoroughly: When cleansing your face, also apply the cleanser to your neck and décolletage. This ensures that all areas are free of impurities.
• Moisturize Evenly: Apply moisturizer to your neck and décolletage in upward strokes, similar to how you treat your face. This helps maintain hydration and elasticity.
• Apply Sunscreen: Don’t forget to extend sunscreen application to your neck and décolletage every morning. This protects these areas from UV damage and helps prevent premature aging.

Common Mistakes to Avoid with Neck and Décolletage Care

Ensure you’re properly caring for your neck and décolletage by avoiding these errors:

• Ignoring These Areas: Don’t skip the neck and décolletage during your skincare routine. These areas are equally important for maintaining a youthful appearance.
• Using Too Much Product: Applying excessive amounts of product can lead to greasiness or breakouts. Use a moderate amount to avoid overloading the skin.
• Forgetting Sunscreen: Ensure that sunscreen is applied to these areas every day, even if you don’t plan to be outdoors for long periods.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistakes of neglecting your neck and décolletage, you’ll maintain a consistent, youthful appearance and protect these delicate areas from environmental damage.

8. Using Too Many Products: A Common Skincare Mistake

Healthy Skin Tips: Simplify Your Skincare Routine

A Common Skincare Mistake is using too many products in your skincare routine. While it may seem that more products will lead to better results, overloading your skin can actually cause more harm than good. To achieve a healthy, radiant complexion, it’s crucial to simplify your routine and focus on the essentials.

Why Using Too Many Products Can Be Harmful

Applying numerous products can negatively impact your skin in several ways:

• Cause Irritation: Layering multiple products increases the risk of irritation and sensitivity, especially if products contain conflicting ingredients.
• Overwhelm Your Skin: Too many products can disrupt your skin’s natural balance, leading to issues such as dryness, redness, or breakouts.
• Reduce Effectiveness: Using too many products can dilute the effectiveness of each one, making it difficult to identify which products are beneficial or problematic.

How to Simplify Your Skincare Routine

Follow these Healthy Skin Tips to streamline your routine and avoid the Common Skincare Mistakes of overusing products:

• Stick to Basics: Focus on a few essential products that address your core skincare needs, such as a gentle cleanser, a moisturizer, and sunscreen.
• Choose Multi-Tasking Products: Opt for products that offer multiple benefits, such as a moisturizer with built-in SPF or a serum that provides hydration and anti-aging properties.
• Introduce New Products Slowly: When trying new products, introduce them one at a time. This approach helps you monitor your skin’s reaction and avoid potential conflicts.

Common Mistakes to Avoid with Skincare Products

To ensure your skincare routine is effective and not overwhelming, avoid these errors:

• Layering Incompatible Ingredients: Be cautious when combining products with potentially conflicting ingredients, such as acids and retinoids. This can lead to irritation or reduced efficacy.
• Using Expired Products: Ensure that all products are within their expiration dates. Using expired products can lead to adverse reactions or reduced effectiveness.
• Neglecting Patch Testing: Before fully integrating a new product, perform a patch test to check for any potential adverse reactions.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistakes of using too many products, you’ll create a streamlined routine that supports your skin’s health and enhances your overall complexion.

9. Ignoring Ingredients: A Common Skincare Mistake

Healthy Skin Tips: Pay Attention to What You’re Applying

Ignoring the ingredients in your skincare products is a Common Skincare Mistakes that can lead to skin issues and undermine your skincare efforts. Therefore, understanding what goes into your products is crucial for achieving healthy, radiant skin. Furthermore, knowing which ingredients are beneficial and which can be harmful helps you make informed choices that support your skin’s needs. Consequently, being aware of the ingredients can significantly enhance your skincare routine and ensure your skin stays in top condition.

Why You Shouldn’t Ignore Ingredients

Being aware of skincare ingredients offers several advantages:

• Prevent Adverse Reactions: Certain ingredients can cause irritation or allergic reactions, especially if you have sensitive skin. Knowing what’s in your products helps avoid potential problems.
• Optimize Skincare Benefits: Understanding ingredients allows you to choose products that address specific skin concerns, such as hydration, anti-aging, or acne.
• Avoid Harmful Substances: Some ingredients can be harmful or irritating in the long term. Avoiding these can help maintain your skin’s health and prevent unwanted effects.

How to Choose the Right Ingredients

To avoid the Common Skincare Mistake of ignoring ingredients, follow these Healthy Skin Tips:

• Read Labels Carefully: Check product labels for key ingredients and avoid those with known irritants or allergens.
• Look for Proven Benefits: Opt for products with ingredients that are backed by research, such as hyaluronic acid for hydration or niacinamide for anti-inflammatory benefits.
• Consider Your Skin Type: Choose ingredients that match your skin type and concerns. For example, salicylic acid is effective for oily and acne-prone skin, while ceramides are great for dry skin.

Common Mistakes to Avoid with Skincare Ingredients

Ensure you’re making the right choices by avoiding these common errors:

• Ignoring Ingredient Lists: Don’t overlook the ingredient list on product labels. It’s essential for understanding what you’re applying to your skin.
• Overlooking Allergens: Pay attention to potential allergens in products, especially if you have sensitive skin or a history of allergic reactions.
• Using Too Many Active Ingredients: Be cautious with products containing multiple active ingredients. Combining too many can lead to irritation or diminished results.

By following these Healthy Skin Tips and avoiding the Common Skincare Mistakes of ignoring ingredients, you’ll be better equipped to select products that enhance your skin’s health and maintain a glowing complexion.

10. Not Adapting Your Routine Seasonally: A Common Skincare Mistake

Healthy Skin Tips: Adjust Your Skincare Routine with the Seasons

Neglecting to adapt your skincare routine seasonally is a Common Skincare Mistakes that can impact your skin’s health throughout the year. As the seasons change, so do your skin’s needs. Adapting your routine ensures that your skin remains balanced and well-cared-for, regardless of the weather conditions.

Why Seasonal Adjustments Matter

Adjusting your skincare routine with the seasons offers several benefits:

• Address Environmental Changes: Different seasons expose your skin to varying environmental factors, such as increased humidity in summer or dry air in winter. Adapting your routine helps address these changes effectively.
• Maintain Skin Balance: Seasonal adjustments help prevent issues like excessive dryness in winter or increased oiliness in summer, keeping your skin balanced and healthy.
• Optimize Product Efficacy: Using seasonally appropriate products can enhance their effectiveness, ensuring that you’re addressing specific seasonal concerns.

How to Adapt Your Routine Seasonally

To avoid the Common Skincare Mistake of neglecting seasonal changes, follow these Healthy Skin Tips:

• Adjust Moisturizers: In colder months, opt for richer, more hydrating moisturizers to combat dryness. Conversely, switch to lighter, non-comedogenic options during warmer months to avoid excess oil.
• Change Cleansers: During summer, use a gel-based cleanser to remove sweat and excess oil. In winter, choose a cream-based cleanser to maintain hydration.
• Modify Sun Protection: In summer, you might need a higher SPF due to increased sun exposure. In winter, while UV exposure is less intense, continuing with SPF protection is still crucial.

Common Mistakes to Avoid with Seasonal Skincare

Ensure you’re properly adapting your routine by avoiding these errors:

• Neglecting Sunscreen Year-Round: Regardless of the season, UV rays can affect your skin. Always use sunscreen to protect your skin from potential damage.
• Overlooking Seasonal Changes: Don’t stick to the same routine throughout the year. Regularly evaluate and adjust your skincare routine based on current seasonal conditions.
• Using Heavy Products in Warm Weather: Avoid using heavy products during hot and humid months, as they can contribute to clogged pores and breakouts.

By incorporating these Healthy Skin Tips and avoiding the Common Skincare Mistake of not adapting your routine seasonally, you’ll therefore ensure that your skin remains healthy, balanced, and radiant throughout the year. As a result, you’ll be better equipped to handle seasonal changes and maintain your skin’s optimal condition year-round.

See also: Natural Skin Care Remedies: 15 DIY Solutions for Skin Issues

Conclusion

Common Skincare Mistakes to Avoid for Clear Skin Leading a good way of life as well as maintaining your skin routine in check are very necessary, however cacodemonic fairy godmothers can have us feeling like we’re running on the same little nut when our orbs glint back at us from the mirror. Realistically Applying these will help cater to problems and give you healthy looking skin.

What will also help to make it effective is when you do not stop using the product but just stay consistent and mindful about your skin care routine. Taking the individual hand approach you are making your healthy happy skin actually is conducive all year long. So, with these techniques up your sleeve all that separates you from flawless glowing skin is some consistent maintenance work.

Disclaimer

This blog post includes only general information about this issue and is not a substitute for professional medical advice. If you have a troubling skin condition, or if you truly want to overhaul your entire skincare routine at once — as is the case with many of us every New Year (!) then here are some proofed tips for real results. Results may vary on skin type as well. Accordingly, the author and publisher do not accept any responsibility for the consequences of may occur to readers from applying information they have read.

Call to Action

Are you ready to take your skincare routine up a notch with glowing, healthy skin? Follow these Healthy Skin Tips below that integrate well into your daily routine and you will notice the changes soon enough. Also, share this blog post with friends and family who could use some of these thoughts.

We’d love to hear from you! Other skin care tips? Drop a line below with your thoughts, questions or concern… Plus, subscribe for push notifications to get the best skincare content and exclusive advice in seconds. With that said, you can follow us on social media for further tips and updates.

References

1. American Academy of Dermatology. (n.d.). Sunscreen FAQs. Retrieved from www.aad.org
2. Mayo Clinic. (2023). Skin care: 5 tips for healthy skin. Retrieved from www.mayoclinic.org
3. National Institutes of Health. (2023). The Importance of Sunscreen. Retrieved from www.nih.gov
4. WebMD. (2022). How to Exfoliate Properly. Retrieved from www.webmd.com
5. Harvard Health Publishing. (2022). Understanding Your Skin Type. Retrieved from www.health.harvard.edu