Active ingredients of sunblock vary from manufacturer to manufacturer and can be divided into chemical versus physical agents. Chemical sunblocks work by absorbing the energy of UV radiation before it affects your skin. Physical sunblocks reflect or scatter UV radiation before it reaches your skin. Some sunblocks combine both chemical and physical sunblocks.

The two types of physical sunblocks that are available are zinc oxide and titanium dioxide. Both provide broad spectrum UVA and UVB protection and are gentle enough for everyday use. Because these are physical blocking agents and not chemicals, they are especially useful for individuals with sensitive skin, as they rarely cause skin irritation.

Most chemical sunblocks are composed of several active ingredients. This is because no single chemical ingredient blocks the entire UV spectrum (unlike physical sunblocks). Instead, most chemicals only block a narrow region of the UV spectrum. Therefore, by combining several chemicals,with each one blocking a different region of UV light, one can produce a sunblock that provides broad spectrum protection. The majority of chemical agents used in sunblock work in the UVB region. Only a few chemicals block the UVA region. Since UVA can also cause long-term skin injury, dermatologists at UCSF routinely recommends sunblocks that contain either a physical blocking agent (e.g. titanium dioxide or zinc oxide) or Avobenzone (also known as Parsol 1789).

Sunblocks comes in a variety of forms. Lotions, oils, sticks, gels, sprays and creams can all be effective sunscreens. However, sunblocks are only effective if they are used. We encourage you to try several types and find the one which works and feels the best to you. All sunscreens should be applied 15-20 minutes before sun exposure to allow a protective film to develop, then reapplied after water contact and sweating. Some sunblocks can lose effectiveness after two hours, so reapply frequently.

In general, spray lotions and gels are the least oily but also the ones that wash off more easily and need to be reapplied more frequently. If you develop a rash or other type of allergic response to a sunscreen, try a different brand or form (lotion vs. oil, for example) to see if you can better tolerate it. The most common allergic reactions occur with sunscreens that contain PABA-based chemicals. If you develop a rash to a sunblock, check the label to see if PABA is an ingredient. If so, consider avoiding sunblocks that contains this in the future. Alternatively, try a titanium dioxide or zinc oxide containing sunblock as they rarely cause skin irritation and provide very good broad spectrum UV protection.

Water resistant sunblocks are available for active individuals or those involved in water sports. It’s important to check the label to ensure they say “water-resistant” or “very water-resistant.”

Water-Resistant sunblock maintains the SPF level after 40 minutes of water immersion
Very Water-Resistant sunblock maintains the SPF level after 80 minutes of water immersion

There is really no permanent remedy for open pores. Toner tightens pores temporarily, so make it a point to apply toner regularly, after cleansing. Also, wash your face with cold water. Apply foundation to hide open pores. Use a good quality foundation with sunscreen. Foundation is actually beneficial for the skin, because it acts like a protective layer between your face and the elements. This is the best way that you can conceal open pores. Wash off the foundation as soon as you reach home with face wash, and follow up with toner. Clean and Clear is a good face wash for oily skin. Also, open pores on your nose may mean that you have a tendency to develop blackheads. If this is the case, get your blackheads removed reguarly with the help of blackhead removal strips. Using a face scrub on your nose daily helps prevent the formation of blackheads.

There is no way to close your pores permanently. However, applying toner regularly helps tighten them temporarily. Also, splash your face with ice cold water everyday to tighten pores. Make sure you keep your face clean, as you may be prone to blackheads.

Boire strips help with blackhead removal, so if you have blackheads, use them. They are effective. Also, scrub your face regularly to prevent your pores from getting clogged. Make sure you use a scrub that suits you, becuase certain scrubs can cause a rash.

Is toner compulsory?

No, in a word. Many of us love the feeling of freshness that toner delivers. It feels satisfying to wipe some cotton wool over the face and see it come away grimy. But in reality, toners are an entirely optional part of your beauty regime - an area to cut back and save money, if you choose.
Beauty guru Eve Lom insists that whatever your skin type, if you are cleansing properly, you don’t need toner. In fact, if you have oily or blemished skin, overuse of a strong toner can be a bad thing. Leading facialist Amanda Lacey says, ‘The biggest beauty mistake oily-skinned women make is constantly trying to swipe away oil. If you keep stripping your skin, oil production goes into overdrive, worsening the problem’. Once you begin to use a toner, it becomes a vicious cycle. ‘Harsh astringents disturb the pH level, or the acid balance in the skin, while removing important natural oils,’ says Lacey. She also points out that the natural combination of oil and sweat forms a useful barrier that protects our faces from bacteria, pollution and other environmental assaults. It also helps prevent the skin’s own moisture from evaporating.

If you do decide to use a toner or ’skin freshener’, then look for one that’s labelled ‘gentle’ or alcohol-free, as alcohol is ultra-drying to the skin. Avoid any product that refers to itself as ‘astringent’ or ‘refining’, as these tend to contain alcohol. Alternatively, scan the ingredients list (usually in tiny, eyesight-straining print), or if you’re at a beauty counter, ask the consultant’s advice. If you’ve been using a harsh toner thinking it will help blemishes or oiliness, you should try switching to a gentler version. You’ll probably find that your skin settles down as it rebalances. If shine is a problem, try a mattifying lotion or oil-blotting tissues, available at your local chemist.

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Challenge: Fit in exercise and breakfast before work.

Strategy: No matter what time of day you exercise, your muscles need carbohydrates as fuel, says University of Pittsburgh, Pennsylvania, sports nutritionist Leslie Bonci, R.D., the dietitian Pittsburgh Steelers football players seek for advice. And because you’ve had nothing to eat all night, your body needs fuel before exercising in the morning. Make it something "that’s fairly easily digested" so that it doesn’t feel heavy in the stomach, says Bonci. She suggests eating a small carbohydrate-rich snack about an hour before you work out.

If you’re up too early for that, Seattle, Washington, sports nutritionist and author Susan Kleiner, Ph.D., suggests drinking a glass of hot cocoa at bedtime the night before. That way, your muscles will have stored a little extra fuel for the morning.

Best food choices: "I’d advise you to divide your breakfast calorie allotment so you have something light, primarily a carbohydrate that will fuel your body for exercise first, and then have a more substantial breakfast after exercise," says Bonci. All you need before exercise is 100 to 200 calories, mostly carbohydrates with a little protein and fat, such as our Fruit and Yogurt Shake. That’s enough to see you through a workout that lasts up to an hour.

After exercising, have the breakfast fig and nut "cookies" or a couple of warmed stuffed peaches with a glass of skim milk. If your morning workout is vigorous, you may also want something right after exercising. "There is a lot of research suggesting that after exercise simple carbs facilitate the body’s ability to recover more effectively," Bonci explains. Have a handful of whole-grain toasted oat cereal (such as Cheerios), a sports drink, or a glass of orange juice. Once you are back at home or the office, sit down to a small, satisfying breakfast.

Lunchtime workout

Challenge: Have enough energy to exercise before you eat lunch and not become ravenous afterward.

Strategy: You’ve eaten breakfast a few hours earlier, and the body has those nutrients digested, absorbed, and ready to be used, says Kleiner, though you could have a light snack with protein and carbohydrates before you work out. And you should plan to eat something immediately after. "Don’t blow 45 minutes showering and changing before eating," says Kleiner, or you’re more likely to overeat at lunch. "You need to have something in your gym bag to eat right away. Eating immediately after working out helps maximize your exercise by increasing calorie burn and building more muscle." Follow that with a meal that’s a good balance of carbs and protein.

Best food choices: Chocolate milk is great post-workout fuel. "One study compared chocolate milk with a high-end recovery sports drink, and they were both equally effective," says Kleiner. A carton of yogurt works, too. Or have some crackers with that and a piece of fruit, she adds. "This is also the time to indulge a sweet tooth," Kleiner says, because the sugar will help muscles to recover. So stop by the coffeehouse for a skim-milk latte with a shot of flavored syrup. Once you’re back at work, dig into a healthful lunch with complex carbs, protein, and healthy fats, like our Blue Cheese and Beef Roll-Ups.

After-work workout

Challenge: Exercising when you’re beginning to get hungry for dinner.

Strategy: Since lunch was four or five hours ago, "eating something in the afternoon is critical," says Bonci. "Otherwise, you may overshoot your calorie allotment at dinner."

Best food choices: String cheese with whole wheat crackers or half a Peanut Butter-Plus Sandwich are good afternoon snacks, says Bonci. Or try our Cheddar-Parmesan Biscotti with a milk chaser. If you don’t have time for a snack before exercising, Kleiner suggests nibbling a little something afterward while preparing dinner. A handful of nuts, for example, will quell your hunger enough that you won’t overeat at supper. For dinner, prepare dishes with lean protein and complex carbs, like our Fajita Turkey Burgers or grilled fish with rice and a tossed green salad.

There isn’t really a "simple" answer to your second query. It will be helpful, though, to ask yourself the following questions: How hard do you work out (intensity)? How long are your sessions (duration)? What are your exercise activities? How soon after you awake do you begin exercising? Your answers are important in determining what may enhance your performance.

For some people, exercising with no fuel (food) beforehand may cause lightheadedness, dizziness, and early fatigue. Research shows that eating before exercise, as opposed to exercising on an empty stomach, improves athletic performance. If you have three hours until your workout, have a normal breakfast. However, if you’re going straight to a workout after waking up, here are a few suggestions:

• If your exercise session is less than an hour, just snack on any foods that are easy to digest, such as bread, crackers, or a banana.
• If your session is one hour or longer, get up a little earlier and have something small to eat ? perhaps around 250 - 300 calories ? such as toast and fruit or a small bowl of cereal and skim milk.
• Drinking some water before and during exercise is important for hydration.

If you eat before exercising, make sure you allow your body some time to digest and absorb the food. During digestion, our bodies send blood to the stomach to help out with this process. When we exercise, our muscles need the blood flow, so our stomach becomes a second class citizen and digestion is slowed. If too much food is in the stomach while we’re exercising, we may be uncomfortable.

Also take into account the type of food you eat and the activities you do. Some people tolerate liquids more easily because they leave the stomach more quickly than solid food. Some exercisers, such as runners, for example, would prefer not to have the internal "sloshing" around that liquids may cause.

General guidelines for eating before exercising are:

• Three or four hours before exercising, a large meal is fine (600 calories or more).
• Two or three hours beforehand, a smaller meal is suitable (400 - 500 calories).
• One or two hours before, a liquid meal is appropriate (300 - 400 calories).
• With less than one hour, a small snack will do (200 - 300 calories).

In addition, people tolerate foods differently, and the composition of the food matters. Fats stay in the stomach longest, followed by protein and high fiber carbohydrate, then low fiber complex carbohydrates, and finally simple sugars, which are absorbed fastest.

Sugary foods, such as sodas and candy, are absorbed quickly by the body and produce a sugar high within an hour of a workout. Along with a quick "sugar high" comes a quick "sugar low." People who eat sugar 15 - 30 minutes before exercising may experience a "low," with lightheadedness and fatigue, during their workout. If you feel that you absolutely must have juice or some sugary snack before exercising, have it only five or ten minutes before you begin. This way, there isn’t enough time for your body to secrete insulin, a hormone which lowers blood sugar, causing fatiguing symptoms. Since everyone reacts differently, try various strategies to determine what helps you the most. No matter what, drink water before, during, and after exercise. And, have breakfast afterwards, especially if you haven’t had anything to eat earlier, since this will replace glycogen stores and will keep you going all morning long.