Often times, frequent trips to the bathroom can be indicative of a food allergy or intolerance.  Keep a food diary. Write down everything you eat and what time you eat it. When you have a bowel movement, chart this in your diary as well. Eventually, a pattern may emerge. For example, perhaps every time you eat spicy food, you have an increased number of bowel movements. Snacking can add to the amount of poop you will need to get rid of from your body, and also increases the regularity and continuity with which stool progresses to its exit. If you must eat, eat moderately. Lactose intolerance is a common condition found in adults. People who are lactose intolerant cannot break down the lactose sugar found in dairy products. Symptoms include abdominal pain, bloating and diarrhea.   You may be able to keep eating cheese. Some people with lactose intolerance can still tolerate cheese, as many varieties have low amounts of lactose. Generally, the more aged the cheese is, the less lactose it contains. Check the label of dairy products. Lactose is a type of sugar, so the less sugar a dairy product has, the less lactose it will likely contain. Caffeine stimulates the muscles that are responsible for producing stool.   Try replacing caffeinated drinks with water, juice, or tea. Try cutting down on the number of caffeinated drinks you consume each day. For example, cut down from 4 cups of coffee to 2 cups of coffee per day. Alternatively, try “half-caf” coffee, which has half the caffeine of a standard cup of coffee. Consuming an excess of foods with high fiber content can increase the frequency of bowel movements.  If you're eating an excessive amount of fruits and vegetables, which contain high amounts of fiber, you may want to cut back. The Centers for Disease Control recommends 2.5-3 cups of vegetables today for adults who exercise less than 30 minutes per day. Those who exercise heavily may consume more vegetables.  Foods that are high in fiber include:  Raspberries Pears Apples Spaghetti Barley Bran flakes Oatmeal Split peas Lentils Beans Artichoke Green peas Broccoli

Summary: Monitor the types and amounts of food you consume. Eat only at meal times. Take care in consuming dairy products. Avoid coffee and other caffeinated drinks. Cut down on high-fiber foods.


Once you’re home safe, turn your phone off so interruptions don’t pull you away from your studies. If you’re expecting important calls from your parents, put your phone in “Do Not Disturb” mode, which allows you to receive phone calls from a few select phone numbers you choose ahead of time.  Even if you aren’t getting contacted directly by boys, friends chatting about boys can be equally distracting. You can simply let them know it’s not a good time. You could say, “I’d love to talk another time, but I need to finish this project tonight.” Maximize the window you’re working on your homework in so you don’t get distracted by pop up messaging apps. It may be helpful to log out of messaging apps entirely, so the temptation to chat is removed if your crush or another boy messages you. Close Twitter, Facebook, Snapchat, Instagram, and any other social media accounts while you are doing your homework. Removing this temptation will keep you from getting sucked into your crush’s feed or obsessing about the latest post a guy makes. A cursory social media browse can turn into a lost hour really quickly. Log out on your phone too, if that is a distraction for you. Find a quiet place in your house to work that is not in your room. Your bedroom is full of clothes, makeup, and other distractions that may have you planning an outfit to impress a guy rather than focusing on your work. Studying in a different location keeps you from daydreaming about boys when you should be working.

Summary: Turn your phone off while you do your homework. View your assignments in full-screen mode. Log out of your social media accounts while studying. Do your homework in a room other than your bedroom.


How you care for your skin will depend on your particular skin type. There are five basic skin types.  Normal skin is clear and not particularly sensitive. Dry skin is flaky or rough. Sensitive skin may burn or itch when you apply certain products. Combination skin is dry in some areas and oily in others. Rise your face with the cleanser, but don’t scrub. Rinse with warm water and pat dry.  If you find a particular cleanser dries out your face, experiment with different brands until you find one that works. A cleanser without alcohol or fragrance will work best with dry skin. If you have oily skin, use an oil-free, non-comedogenic foaming cleanser. For sensitive skin, choose a hypoallergenic cleanser that doesn’t contain unnecessary additives. Don’t over wash your skin. Over washing dries out your skin. Unless you are exercising, you shouldn’t need to wash your face more than once a day. In the morning, wash your face with lukewarm water. At night, apply your gentle cleanser and moisturizer.  Remove your makeup at night. Makeup clogs your pores and can lead to acne. Remove it each night before bed using a gentle cleanser. Skin toners help soak up oil and remove dirt. They should be applied before moisturizers. Begin by applying a gentle toner in after washing your face in the morning and the evening. Apply the toner to a cotton ball and gently rub the toner onto your face in small circles. Repeat the process with new cotton balls until you no longer see dirt on the cotton ball after you apply it to your face. Exfoliators remove dead skin cells. They should only be used two-to-four times a week since your skin needs time to regenerate. Mechanical exfoliators use small, rough particles to sand away the outer layer of your skin. They are best for oily skin. Chemical exfoliators increase your cellular turnover rate to slough off the dead skin. Some chemical exfoliators, such as those with high concentration of vitamin C, may not be appropriate for dry or sensitive skin.  If you’re using a mechanical exfoliators, gently rub your face in small circles. Don't apply a lot of pressure—just enough so you can feel the rough surface of the exfoliator. If you’re using a chemical exfoliator, apply a small five drops to your skin and let it soak in. Do not rinse off the exfoliator, but remember to apply moisturizing after the exfoliator has soaked into your skin. Whether your skin is normal, dry, or oily, it needs moisture. Choose an oil-free moisturizing to avoid blocking your pores.  Choose a moisturizing the contains an SPF of at least 30.  If your skin is oily, use a noncomedogenic lotion-based moisturizing instead of a cream to avoid clogging your pores. If you skin is very dry, choose a moisturizing that contains hyaluronic acid and Niacinamide, both of which help reduce water loss. Niacinamide can also help to remove a tan from the face. If you have sensitive skin, choose a moisturizing that contains green tea, rose, or chamomile.  Apply moisturizing twice a day: when you wake up and before you go to sleep. Apply the moisturizer while your skin is still damp. Apply moisturizing every day for the best results.
Summary: Know your skin type. Use a gentle cleanser. Apply toner. Apply an exfoliator. Apply moisturizer.