Most of us want to make a good impression and care about how we look. So, it makes sense that we put a fair amount of effort into stuff like our hair and skin. But a lot of looking and feeling your best comes from taking good care of yourself and having a healthy self-image. An inner glow and a feeling of confidence help to make your outsides shine!

Do you feel pressure to look “good”? One great way to deal with this is to refuse to compare yourself to girls in TV shows, magazines, and movies. They have whole crews of professionals — and camera and computer tricks — to help them look good.

Remember, everyone’s got something beautiful about them! If your friends start complaining that they’re fat or ugly, try saying what’s beautiful about them — inside and out. Or, you could just try changing the subject.

If you spend a lot of time feeling bad about your looks, you might have a problem with your body image. Talking to an adult you trust can help a lot, so don’t be shy about your worries.

As your body changes, you can feel a lot more comfortable and confident if you’ve got the information you need.

You might think that you are only supposed to sweat when you are hot, but once you hit puberty, you will also sweat when you are nervous. Your sweat glands, which are in places like your armpits, become more active during the teen years. That means you will sweat more, and your sweat will have a smell.

Don’t panic! Sweat and smell are normal parts of becoming an adult. Sweating also does an important job — it helps cool your body when you are hot.

You can follow some simple tips to keep from smelling bad:

• Shower or take a bath every day, making sure to wash your underarms, pubic area, and bottom.
• Use a deodorant, which helps get rid of smells, or an antiperspirant, which decreases sweating, or a product that has both of these in it.
• Talk to your doctor if these things do not work or you are worried about smelling bad.

When you open your mouth to talk, you probably want your friends to think about what you’re saying — and not about what you ate for lunch. But certain strong-smelling foods like onions and garlic can cause bad breath. So can smoking. And so can bacteria that grow on bits of food that get stuck between your teeth.

Lots of people have bad breath at some point. Don’t worry! There are steps you can take to keep your mouth fresh and healthy.

Tips for preventing bad breath

• Brush your teeth (and tongue!) for at least two minutes twice a day with fluoride toothpaste, especially after meals and at bedtime.
• Ask your dentist how to floss correctly. Flossing can remove tiny bits of food that can rot and smell bad.
• Replace your toothbrush every three to four months.
• Visit your dentist twice a year. He or she will help keep your teeth and your mouth healthy.
• Eat smart. Avoid foods and drinks that can leave behind strong smells, like cabbage, garlic, raw onions, and coffee. If you’re trying to lose weight, remember that not eating enough or cutting out certain foods (such as carbohydrates) can cause bad breath.
• Don’t smoke! You’ll smell sweeter — and be lots healthier.
• Drink enough fluids. Drinking helps wash away tiny bits of food and bacteria, which can smell bad.

If your bad breath doesn’t go away, be sure to talk to your dentist, doctor, or nurse. It could be a sign of a medical problem, such as a sinus infection or gum disease. You may feel a little funny talking about bad breath, but it’s very common and you can get help.

Tips for keeping your mouth healthy

A lot of the tips for keeping your mouth healthy are the same as the tips for stopping bad breath, such as brushing and flossing. Below are some more tips for good oral hygiene, which is just a fancy way to say taking care of your teeth and mouth. Do you feel like they are a pain? Well, they are a lot less of a pain than the dentist’s drill!

• Eat smart. Avoid sugary foods and drinks. This helps prevent damage to your teeth and is great for your overall health.
• Brush after sweets. If you eat or drink sugary stuff, try to brush right after. If you can’t brush, at least rinse your mouth with water.
• Definitely don’t smoke. Smoking doesn’t just smell bad and stain your teeth. It also can increase your risk of gum disease and tooth decay.

Whether you call them pimples, zits, or acne, lots of teens find skin problems confusing and upsetting. But you can understand what’s going on with your skin — and what you can do about it.

Here’s a closer look at acne, from causes to cures.

What causes acne?

Acne happens when your pores get clogged with dead skin and oil. Acne often starts during puberty because your body is making more oil and a certain type of bacteria starts growing in pores. Acne can show up on your face, but you can get it on your back, chest, and other places too.

Whiteheads develop when a pore gets plugged with oil and dead skin cells.

Blackheads happen when this plugged-up stuff comes to the surface of the skin. The black is not dirt.

Pustules (what is often called pimples) develop when a plugged-up pore gets inflamed and filled with pus.

Cystic acne happens when a plugged pore breaks deep inside the skin. Nodules (large, inflamed bumps) or cysts (pus-filled bumps) form and often look like larger pimples. Sometimes they can cause scars and pain.

Remember that acne is common among teens — you’re not the only one dealing with it. Why do some people have more acne than others? Some people just have more sensitive skin. Also, acne can run in your family, so if your mom or dad had it, you may, too. Severe acne sometimes can be a sign of hormone problems, so ask your doctor if you’re concerned.

What can make acne worse?

Several things might make your acne worse, including:

• Using oil-based makeup instead of “non-comedogenic” ones that may not clog pores
• Using suntan oil and oil-based hair products, including pomade
• Your period
• Picking at your pimples
• Scrubbing your skin too hard
• Tanning
• Stress
• Wearing things that press against your skin, such as spandex and baseball caps
• Working at a job that involves frying foods

Acne treatments

There are lots of options for dealing with acne. Here is some helpful info:

• First, you can wash your face twice a day with a mild cleanser.
  • You might also wash it after you sweat a lot. (But washing it more than two or three times a day can irritate your skin.)
  • You can also lessen the oils on your face by keeping your hair clean if it’s oily.
• You can buy over-the-counter acne medication.
  • These gels, lotions, and creams fight acne with ingredients like benzoyl peroxide and salicylic acid. They generally are helpful for mild acne.
  • Follow all directions carefully to avoid possible problems. It’s a good idea to test the product on a small spot if you’ve never used it before. Then wait three days. If the medicine doesn’t cause problems for you, go ahead and use it on other areas.
  • You may need to use these products regularly for several weeks before they start to work. If they don’t lessen your acne after two months, ask your doctor for help.
  • Stop using the product and tell your doctor if you have a bad skin reaction to any of these products. Stop using the product and call 911 or go to the nearest hospital emergency department right away if you have any of these: a tight feeling in your throat, feeling faint, having trouble breathing, or swelling of your eyes, face, lips, or tongue. These are signs of an allergic reaction that is rare but that is dangerous.
• If over-the-counter medicines don’t work well, your doctor can give you prescription medicine.
  • These medicines could include an antibiotic cream or a gel or cream made with a type of medicine called a retinoid.
  • Prescription treatments also could include an antibiotic pill or possibly even a birth control pill.
  • If you use a retinoid or antibiotic pill, make sure to stay in the shade and use sunscreen because these increase the risk of sunburn.
• Often, people need to use more than one type of medicine at the same time to treat acne.
• If you have cystic acne that doesn’t get better, your doctor may give you isotretinoin. Isotretinoin (say EYE-soh-TRUT-ih-noyn) also has other names, such as Accutane, Amnesteem, Claravis, and Sotret. It is a very strong medicine and should only be taken under a doctor’s close care.
• Acne can also be treated with procedures. Sometimes a doctor will recommend special office treatments. These include laser and light treatments for certain kinds of acne.

Warning: The medicine Accutane can cause some serious health problems. These include possibly having a baby with birth defects if you get pregnant. Other acne treatments may have pregnancy-related risks, too. If there’s a chance you could get pregnant, discuss those risks with your doctor. If you do get pregnant, tell your doctor right away.

What doesn’t cause acne?

You may have heard that eating lots of greasy foods can cause acne. Researchers say that’s not true. Of course, it’s still smart to skip unhealthy behaviors just to take good care of yourself.

Food for thought: Researchers are exploring whether a certain type of food might increase acne. These are items like white bread, cake, and cookies that are called high-glycemic foods (which means they raise the level of sugar in your blood). More research is needed, but if you think your diet may be affecting your acne, talk to your doctor.

Short, long, curly, straight, up, down. Hair options can seem endless! Not all of what makes your hair look good comes from the outside, though. Good nutrition, physical activity, staying away from the sun, and other healthy habits can help your hair shine!

Here are some other tips for hair care:

If your hair is oily: Try washing your hair every day. You may also want to try shampoos that are made for oily hair. And stop using hair products that have oil in them, like pomades.

If your hair is dry: You may want to use a moisturizing shampoo made for dry hair. Also use a cream rinse or conditioner. You could also try shampooing less often.

If you see white flakes in your hair or on your shoulders: You most likely have dandruff. Try a dandruff shampoo. If it doesn’t help, your doctor may prescribe something stronger.

If you want to dye your hair:

• If possible, you might consider having a professional do this for you.
• If you are dyeing your hair at home, it’s best to get someone’s help.
• Follow the directions in the package carefully, especially any warnings.
• Do a test before using dye on your hair. Rub a tiny bit of the dye on the inside of your elbow or behind your ear. Leave it there for two days. If you get a rash, don't use the dye on your hair.
• Wear gloves when you apply dye.
• Talk with your doctor if your skin or scalp swells or gets itchy after using any hair product. Even natural products, such as henna dye, can cause an allergic reaction.

If you want to straighten your hair:

• If possible, you might consider having a professional do this for you.
• You can use a relaxer product at home, but it can burn your scalp if you use it the wrong way.
• It’s best not to try using a relaxer product by yourself. Get help to make sure you’ve put it on evenly and you get it all out when you’re through.
• Make sure to follow any directions, and don’t leave the straightener on too long.
• Keep in mind that straightening your hair can damage it. Try not to straighten it too often. Some hairdressers say around once every two months is okay.

If you want to make your hair curly:

• If you can, you might consider having a professional do this for you.
• You can use a permanent wave, or “perm” at home, but it’s a good idea to get help.
• Make sure to follow any directions, and don’t leave it on too long.

If you use hairdryers, curling irons, flat irons, or similar products: Be careful not to overuse them. Dryers and other products that use heat can dry out or break your hair. It’s a good idea to take a few days off from time to time.

If you swim in a pool a lot: Protect your hair from chlorine by wearing a swim cap or rinsing out your hair right after swimming. Soaking your hair with regular water before you put on your swim cap can also help.

What is douching? Douching is squirting water or other fluids into the vagina.

Most doctors say not to douche. You may have heard that women sometimes douche to feel cleaner or rinse away blood after their periods. But douching can cause problems. That’s because douching changes the balance of natural chemicals and healthy bacteria in your vagina and can make it easier for you to get dangerous infections.

The vagina cleans itself on the inside with natural fluids, so it is not necessary to douche.

The best way to clean the outside of your vagina is to wash with warm water and gentle, scent-free soap during a bath or shower. Products you might see on TV or at the drugstore, such as feminine hygiene soaps, powders, and sprays, are not needed. And they may even harm or irritate you.

If you have any of the following problems, tell your doctor right away:

• Itching in and near your vagina
• Burning or pain in or near your vagina
• Pain when you urinate
• Discharge, or fluid, from your vagina that is not normal, such as thick and white (like cottage cheese) or yellowish-green and bad-smelling. Discharge changes throughout your menstrual cycle, but it normally looks clear, cloudy white, and/or yellowish. If you are not sure if your discharge or fluid is normal, have your doctor check you out.

Some girls think wearing makeup is creative and cool. Others think it’s just a big cover-up. You may be wondering whether makeup is right for you. If so, you can think about why you’d want to do it and what your makeup “look” might say about you. And don’t forget to talk to your parents and check out your school’s rules.

Whatever you decide about makeup, remember that real beauty comes from the true you inside!

If you do wear makeup, don’t just think about how it looks. It’s a good idea to think about what’s in it and how to use it safely. Here are some makeup issues worth a closer look:

• Avoid infections. It’s easy for germs to get into makeup. If germs cause an infection, you could lose your eyelashes or have other nasty problems.
  • Make sure to wash your hands before putting on makeup.
  • Don’t share makeup, because you’ll also be sharing germs.
  • Remember that lots of people use the testers at department stores, so always use a new cotton swab or sponge.
  • Don’t put eyeliner on the inner side of your eyelashes, right next to your eye.
• Be careful about mascara. If your mascara wand is dry, make it disappear into the trash! Don’t add spit or water, because they might add germs that can cause an infection. It’s also a good idea to toss your mascara after two to four months. And take off mascara before you go to bed at night. Otherwise, flakes can fall into your eyes while you sleep and — you guessed it — cause an infection.
• Don’t apply makeup on the road. It’s easy for your hand to slip in a car or bus, for example. A wand or brush could scratch your eye or put germs into it. If you drive, never put makeup on while you are behind the wheel. It can be very dangerous and even illegal.
• Make sure that your makeup does not have kohl in it. Look at the list of contents to make sure the color ingredient kohl is not listed. Kohl isn’t allowed in makeup in the United States because it can cause health problems. (It is okay, though, if the word “kohl” is in the name of a product or used to describe the color or shade.)
• Remember that “hypoallergenic” makeup can still cause an allergic reaction. “Hypoallergenic” only means that the maker says the product is less likely to cause an allergic reaction. It’s also possible to have an allergic reaction to products that say “all natural,” “organic,” or “dermatologist tested.”
  • To figure out if you may be allergic, rub a small amount of the makeup on the inside of your elbow or behind your ear. Wait two days. If you get a rash, don’t use the product.
  • Sometimes, you can have an allergic reaction even if you’ve used a product before without any problems. If that happens, stop using makeup until you can get help from your doctor.
• Don’tdye your eyebrows or eyelashes. If you want to jazz up your lashes and brows, use mascara or eyebrow pencils. Using dyes on your lashes or brows can really hurt your eyes — and even cause blindness.
• Permanent makeup isn’t a great idea either. These tattoos that look like makeup are made by injecting inks or dyes into the skin. There’s always the risk of an infection or allergic reaction with a tattoo. Also, makeup styles change, so you may not want to be locked into a look you choose now.
• If you’re concerned about acne, try makeup labeled “oil-free” or “non-acneogenic.” These products are made without some items that can clog pores, which means they may be less likely to cause acne. You might also skip foundation and use oil-free concealer to cover blemishes.
• If you are worried about animal safety, check out labels. If a product says “cruelty-free,” though, the company just may not be testing on animals now. It’s possible that the ingredients may have been tested on animals in the past. You can always call the company to find out what their testing methods are.
• Think about phthalates. These are chemicals that are sometimes found in nail polish, hairspray, perfume, lotion, and other beauty products. Scientists are studying these chemicals, and research suggests that they may act like the hormones in your body and may be connected to health problems. You can try to avoid phthalates by looking for names like di-n-butyl phthalate (DBP), diethyl phthalate (DEP), and butylbenzyl phthalate (BBP) on labels.

Do you think tanning gives you a healthy glow? The truth is that a tan is a sign your skin has been hurt. The sun’s ultraviolet (UV) rays damage your skin, cause wrinkles and spots, and play a big role in causing skin cancer. Recently, the deadliest kind of skin cancer has been rising in kids and teens.

Remember that people with darker skin definitely can still get sun damage and skin cancer. Keep reading for more hot tips on the sun and tanning.

Sun safety tips

• Try to stay out of the sun when its rays are strongest. The sun’s rays are usually the most dangerous between 10 a.m. and 4 p.m. Keep in mind, though, that the sun can reach you even on cloudy days and in the shade.
• Wear protective clothing, such as a wide-brimmed hat, long-sleeved shirt, and long pants.
• Wear a broad-spectrum sunscreen and lip screen with at least SPF 15. “Broad spectrum” means it protects against both UVA and UVB rays. This protection helps guard better against all kinds of skin concerns, from cancer to wrinkles. If you are worried about acne, use an oil-free sunscreen or one labeled for faces.
• Follow the directions on your sunscreen, and check the expiration date. Sunscreen without an expiration date will last no more than three years. Sunscreen will not last as long if it is stored in very hot or very cold temperatures.
• You need 1 ounce of sunscreen — about the size of a ping-pong ball — every time. Put it on 15 minutes before you go out. Rub sunscreen in well, and don’t forget spots you might miss, like your ears, under bathing suit straps, and the back of your neck.
• Reapply sunscreen after two hours and after swimming or sweating. That means a tube of 3 to 5 ounces might be enough for you for just one day at the beach.
• Don’t think your skin worries end when the summer is over. You still need protection every day. And be extra careful on snow days since the snow reflects sun back up onto our faces.
• Look for a sunscreen that says it is water resistant for up to 40 or 80 minutes. New labeling rules mean sunscreens can’t say they are completely waterproof.
• Wear sunglasses. You want ones that provide 100 percent UVA and UVB protection. Wraparound sunglasses prevent rays from sneaking in on the side.

You may have heard that the sun helps people get vitamin D, and that many people may not get enough vitamin D. Ask your doctor how best to protect your skin and get enough of this important vitamin. Find out if you need to get more vitamin D from your diet or in the form of a supplement.

What about tanning beds and sunless tanning?

Trying to get that tan is dangerous both outside and inside. Indoor tanning salons use light bulbs in the beds and booths that give off dangerous UV rays. People who use indoor tanning have an increased risk of skin cancer. The risk is even higher if you start before age 25. And some research shows that frequent tanning can even be addictive.

Have you heard that indoor tanning sometimes is good for you? That’s just not true. In fact, anyone under 18 should not use tanning beds and booths at all, according to the government group in charge of the safety of these products.

Spray tans you can get at a salon and tanning lotions you can buy can be safe. Sunless tanning products have no known risk for skin cancer, but you do have to be careful. Spray tans, lotions, or gels use a color additive that makes your skin look tan called DHA. DHA is considered safe for use on the outside of your body by the U.S. Food and Drug Administration. You need to make sure it doesn’t get into your nose, eyes, or mouth, though.

Tanning pills are dangerous. Don’t be tempted to take pills that say they can darken your skin. They come with some serious health risks.

Some people think piercings and tattoos look cool. In fact, some people call them body art. But body art can be risky to get and hard to get rid of. Make your decision carefully, and follow the advice below to protect your precious body.

Piercing

Because piercing involves making a hole in your body with a needle, there’s a chance that germs may enter your body through that hole. In addition, you can have an allergic reaction to jewelry that’s used in piercing.

Consider these tips to avoid piercing problems:

• Never let a friend pierce your ear or anything else. You want clean conditions and someone who has been trained.
• Make sure your piercing is done with a new, clean needle. Sharing dirty needles puts you at risk for serious infections, like hepatitis B.
• Make sure the person doing the piercing wears gloves.
• If the person piercing your ears is going to use a piercing gun, a single-use piercing gun is safest. Reusable piercing guns that use sterilized disposable cassettes may be OK, but some experts say any reusable guns should be avoided.
• To avoid an allergic reaction, look for jewelry made of titanium, 14-karat gold, or surgical-grade steel.
• Ask how long it will take to heal. Some parts of your body can take months to heal.
• Think carefully about mouth piercings. Infections are common, and tongue jewelry can damage your front teeth and gums. You may want to get a doctor’s advice before piercing your mouth (or any part of your body that is sensitive or that doesn’t heal easily).
• Make sure you know how to take care of the piercing. If it gets infected, see a doctor right away (but it’s probably OK to wait until the next day if you see the infection at night).
• Beware of stretching a piercing. Sometimes people make a small piercing into a large hole, usually in the earlobe. Possible problems from stretching include infections and scarring, the lobe splitting open, and needing surgery if you want to close the hole.

Tattoos

Tattoos are made by pushing colored inks deep under your skin. Before you get one, think about whether you’ll still want it in five or 10 or more years. Keep in mind, too, that some states don’t let anyone under 18 get tattoos.

Tattoos can be risky. Possible risks include allergic reactions, scars, and serious infections, including HIV and hepatitis B.

Consider these tips for tattoo safety:

• Make sure the tattoo studio and procedures are clean. It’s possible to get a serious infection from germs in the studio or in the ink itself. Use only a licensed studio and artist. Make sure all needles, gloves, ink tubes, and masks are thrown away after one use. The rest of the tools should be cleaned after every use.
• Make sure the water used is clean. Any water used to wash your skin or dilute inks should be special sterile water, not bottled, filtered, or distilled water.
• Ask about the inks. Some tattoo inks can be made from things that are really meant for printers, not people. Check that inks are made specifically for tattoos.
• Know what to do if you have an allergic reaction. Allergic reactions to tattoo ink are rare but can happen. Temporary tattoos that are made with surface skin dyes like henna also can cause allergic reactions. Also, henna should never be injected under your skin.
• Make sure you know how to take care of the tattoo as it heals. If it gets infected, see a doctor right away.

How about henna?

You may have seen temporary tattoos that an artist paints on using a dye like henna. These can cause an allergic reaction even a couple of weeks later. Black henna can cause dangerous reactions in some people. And no henna should ever be injected under your skin.

Bye-bye, tattoo?

Sometimes it’s just not possible to remove a tattoo. Other times it can be cut off or sanded down. Laser removal is an option, but it can take months and lots of money. And beware of tattoo removal creams that you can buy online. There is no proof they work, and they can cause dangerous skin reactions.

Teens might have cosmetic surgery for a number of reasons, including to remove acne scars, change their noses, and make their breasts smaller or bigger. But if there’s something you don’t like about your body, your best bet is to try to work on how you feel about it. Your attitude can make a big difference. Try to focus on what you like about yourself. And remember that you’ve got lots more to offer the world than just how you look.

What are the risks of cosmetic surgery?

People who have cosmetic surgery face many of the same risks as anyone having surgery. These include:

• Infection
• Not healing well
• Damage to nerves
• Bleeding
• Not being happy with the results
• Risks from anesthesia, such as lung problems

You face additional concerns if you’re considering surgery to make your breasts bigger through breast implants. (Keep in mind that you usually can’t have this surgery until you’re 18.)

For one, these surgeries usually need to be done over at some point. Also, breast implant risks include dimples and wrinkles that won't go away, pain, and an implant breaking. There are other possible problems, too, including that you might not be able to breastfeed when you have a baby and it could be harder to see signs of breast cancer in a mammogram (breast x-ray).

What else do I need to know about cosmetic surgery?

Here are a few key points to keep in mind if you are thinking about plastic surgery:

• Talk to your parents or guardians about any surgery and any concerns you have about how your body looks.
• Don’t rely on surgery to change your life in a huge way.
• Make sure any doctor you consider is qualified for the surgery you’re considering and is certified by the American Board of Plastic Surgery.
• Some doctors won’t perform certain procedures if they don’t think you’re old enough. For example, it is usually not a good idea to have cosmetic surgery while your body is still growing.
• Health insurance usually does not cover the cost of plastic surgery.

What if I feel unhappy about my body?

Most people want to look good, and in your teen years you’ve got lots going on with your body. How you feel about how you look is called body image, and it can affect how you feel about yourself overall.

It’s not always easy to have a positive body image, but you can work on it. One way is to ignore magazines and TV shows that say you need to look a certain way. Try to hang out with people who have healthy attitudes about how they look and who support and accept you. And remember to focus on what you like about yourself — inside and out.

If how parts of your body look bothers you a huge amount and you can’t stop thinking about them, you could have body dysmorphic disorder (BDD). People with BDD spend a lot of time and energy looking at their flaws and trying to hide them. They also may ask friends to reassure them about their looks and sometimes want a lot of cosmetic surgery. BDD is an illness, and you can get help. If you or a friend may have BDD, talk to an adult you trust, such as your parent or guardian, school counselor, doctor, or nurse.

You may love the sleek look of a high heel or pointy toe. But it’s a good idea to avoid those or at least save them for special occasions. Otherwise, your feet, ankles, knees, and back could face problems.

For example, wearing high heels a lot can cause unhealthy changes in the muscles of your legs and change the way you walk. They can also cause foot pain and problems with your posture. Plus, you can fall and hurt your ankles and feet much more easily when you wear high heels.

Want to keep your feet happy and healthy? Consider these tips:

• Look for shoes with heels that are not more than an inch high and that have a wide toe box (which means the front part doesn’t squish your toes).
• The height of a shoe’s heel makes a big difference. A 2-inch heel causes fewer problems than a 4-inch heel.
• Pointy, narrow-toed shoes put unhealthy pressure on the bones in your feet. If the shoes have high heels, the pressure is even worse.
• It’s not a good idea to buy shoes hoping that they’ll stretch. Shoes should fit well and already feel comfortable in the store.
• Slip off the flip-flops. Flip-flops don’t give your feet enough support, so definitely don’t wear them for walking long distances. Also, don’t wear them all the time because they can start to change how you walk in ways that can cause foot and back problems. And they don’t protect your feet from nasty things like stubbing your toe. Consider some flip-flop how-tos:
  • Buy new flip-flops when they look very worn.
  • Replace flip-flops if your foot hangs off the end.
  • Protect your feet with closed shoes when you’re playing sports or doing yard work.
  • When traveling, protect your feet with closed shoes to avoid painful run-ins with suitcases or fellow travelers.

You may think it looks cool to sling your backpack onto one shoulder, but how cool will you look slumped over?

If backpacks aren’t used right, they can hurt your back, mess up your posture, and even make your hands tingle. And backpack troubles can be a greater risk for girls. That’s because boys in your grade may be bigger than you, so their bodies suffer less pressure from the same amount of books.

Follow a few rules and your pack will be less of a pain in the neck — and back and shoulders!

• Make sure your loaded pack doesn’t weigh more than around 15% of what you weigh.
• Load the heaviest items closer to your back.
• If necessary, take some books out and carry them in your hands.
• Get a pack with padded straps.
• Wear both straps to keep the weight even on both sides.
• Tighten the straps so the pack is close to your body.
• Make sure the pack doesn’t hang down more than 4 inches below your waist.

You might want to get help from an adult to check on your pack. And help yourself by clearing out any items you don’t really need to carry.

If wearing or carrying your backpack causes pain, stop using it for several days. If the pain does not get better, see a doctor.

Experts are asking young people to listen up! Loud noises can seriously damage your hearing. That’s because the sheer force of the sound vibrations may damage tiny cells inside your ear. And once they’re damaged, that’s it — they can’t be fixed.

The effects of noise add up over a lifetime, which is why it’s smart to start caring for your hearing when you’re young.

The distance between you and the sounds matters, too, which is why earbuds from personal music players can be a problem — especially if you crank up the volume.

How loud is too loud? Consider these points:

• Normal conversation is 60 decibels (the unit used to measure sound).
• People who listen to 85 decibels or higher for a long period of time are at risk for hearing loss.
• A portable music player like an iPod at full volume can be over 100 decibels. That's more than 100 times more powerful than conversation! Your hearing can be damaged even after a few minutes of listening at full volume.
• Some researchers say it’s fairly safe to listen to an iPod for around an hour a day — if the volume is at 80 percent of maximum.

Of course, not all loud sounds are from personal music players. It’s a good idea to limit going to loud concerts (or at least wear earplugs), for example. And ear protection is a good idea if you’re running a power mower (that’s 90 decibels) or other loud equipment.

Want some more clues as to when your ears are taking a hit? Signs include:

• If you have to shout to be heard above the noise
• If you can’t understand what someone less than 2 feet away is saying
• If someone standing near you can hear the music from your headset
• If you have a ringing sound in your ears after hearing loud sounds