Emit Appeal: A Step-by-Step Guide on How to Look Prettier

Nature's Secrets Unveiled: The Scientific Research Behind Reliable All-natural Elegance Regimens for Dynamic Skin

 

 

how to look prettierhow to look prettier
In this write-up, we will certainly reveal nature's secrets and discover the scientific research behind effective natural beauty routines for vivid skin. Get prepared to unlock the secrets to youthful and glowing skin utilizing the power of nature.

 

 

 

The Function of Antioxidants in Natural Charm Regimens



Anti-oxidants play a crucial role in your natural beauty routine by securing your skin from unsafe cost-free radicals - how to look prettier. These effective materials aid to neutralize the damaging results of oxidative stress and anxiety, which can bring about premature aging, dullness, and irregular complexion. By including anti-oxidants right into your skin care program, you can maintain a vibrant and youthful complexion


One of the major advantages of antioxidants is their capacity to battle against totally free radicals. These unstable particles are created as an outcome of ecological elements such as pollution, UV radiation, and stress and anxiety. Free radicals can damage the skin cells and collagen, leading to the look of fine lines, wrinkles, and age places. Nevertheless, antioxidants function by scavenging these complimentary radicals and preventing them from creating additional injury to your skin.


Some usual anti-oxidants discovered in natural appeal products include vitamins C, E, and A, as well as green tea essence, resveratrol, and coenzyme Q10 (how to look prettier). These ingredients not only shield your skin from complimentary radicals however additionally offer sustenance and hydration, leaving your skin looking radiant and healthy and balanced


To integrate anti-oxidants into your appeal regimen, think about utilizing a serum or cream which contains these powerful active ingredients. Additionally, taking in a diet regimen abundant in fruits, vegetables, and other antioxidant-rich foods can likewise aid to support your skin's health and wellness from within.

 

 

 

Using the Power of Plant Extracts for Healthy Skin





By integrating plant removes right into your skin care regimen, you can attain much healthier and more radiant skin. Plant extracts have been used for centuries for their healing and renewing homes. They are packed with vitamins, minerals, and antioxidants that nourish and safeguard your skin from environmental damage. One popular plant extract is aloe vera, recognized for its comforting and moisturizing benefits. It can aid soothe inflamed skin and minimize inflammation. Another powerful plant extract is environment-friendly tea, which is abundant in anti-oxidants. It can assist combat free radicals and reduce indicators of aging. Chamomile remove is likewise terrific for sensitive skin, as it has anti-inflammatory residential or commercial properties that can help calm and soothe inflammation. Rosehip extract is an additional terrific plant essence that is rich in vitamin C and anti-oxidants, which can assist brighten and level your skin tone. Incorporating these plant removes into your skincare regimen can help boost the general health and look of your skin. Why not offer them a shot and see the outstanding results for on your own?

 

 

 

Recognizing the Science of Hydration for Vivid Skin

 

 

how to look prettierhow to look prettier
Including hydrating active ingredients right into your skincare routine can aid boost the wetness levels of your skin, leaving it looking healthy and glowing. Recognizing the scientific research of hydration is crucial to accomplishing vibrant skin. Your skin is made up of cells, and these cells require water to work efficiently. When your skin lacks hydration, it can come to be completely dry, boring, and prone to creases and great lines. By utilizing hydrating ingredients, you can restore your skin's dampness levels and recover its all-natural glow.


Among the most reliable moistening components is hyaluronic acid. This powerful molecule has the capacity to stand up to 1000 times its weight in water, making it a terrific cream for your skin. When applied topically, hyaluronic acid penetrates deep right into the skin and binds water particles, keeping your skin moistened throughout the day.


One more moistening ingredient to keep an eye out for is glycerin. how to look prettier. Glycerin is a humectant, which means it brings in click resources water from the air and helps to lock it right into your skin. This active ingredient not only moistens your skin but likewise develops a protective obstacle to prevent moisture loss


Finally, including a moisturizer with ceramides can likewise enhance your skin's hydration levels. Ceramides are lipids that assist to keep the skin's barrier function, stopping water loss and maintaining your skin moisturized and plump.

 

 

 

The Benefits of Necessary Oils in Natural Charm Regimens



These oils, derived from all-natural plant sources, are loaded with powerful nutrients that can nurture, hydrate, and renew your skin. Necessary oils can be utilized as all-natural toners and a knockout post cleansers, getting rid of pollutants from the skin and stabilizing its pH levels. Including vital oils right into your charm regimen can be a game-changer for your skin, providing an all-natural and efficient means to achieve a healthy and balanced and glowing skin tone.

 

 

 

Unveiling the Science Behind All-natural Ingredients for Vibrant Skin



To achieve a younger complexion, you'll wish to understand the scientific principles behind the efficiency of natural active ingredients for your skin. Natural active ingredients have gotten appeal in skincare routines because of their ability to nurture and revitalize the skin without rough chemicals. Yet what makes these ingredients so efficient?


One trick concept is their capability to give necessary nutrients and antioxidants to the skin. Hyaluronic acid moisturizes the skin, offering it a plump and vibrant appearance.


An additional principle is their compatibility with the skin's natural procedures. Natural components function in harmony with the skin's very own features, allowing for far better absorption and use. They can penetrate much deeper right into the skin, targeting specific issues like swelling, hyperpigmentation, and irregular skin tone.


In addition, all-natural ingredients often have relaxing and relaxing properties. Components like aloe vera, chamomile, and eco-friendly tea essence can minimize redness and inflammation, making them excellent for delicate skin kinds.

 

 

 

how to look prettierhow to look prettier
Comprehending the scientific research link behind natural ingredients can assist you select the appropriate items for your skin care routine. Search for products with tested scientific research and high-grade ingredients to achieve a vibrant and dynamic skin.

 

 

 

Final Thought



Currently that you know the science behind efficient natural beauty regimens for dynamic skin, it's time to place your knowledge right into activity. Remember, uniformity is key, so stick to your natural charm routine and enjoy your skin transform before your eyes.
 

Improve Your Elegance: Discover How to Look Prettier Today

From Earth to Your Vanity: The Art of Crafting Natural Beauty Routines for Healthy And Balanced Skin

 


Are you tired of battling with your skin? Discover the keys of crafting natural charm regimens that will certainly transform your skin from boring to radiant. In this article, you will certainly explore the advantages of making use of all-natural active ingredients, find out exactly how to recognize your skin type, and unlock the power of essential oils. With straightforward, do it yourself elegance dishes and environment-friendly techniques, you can support your skin while safeguarding the planet. Get ready to welcome the art of natural appeal and accomplish healthy, radiant skin.

 

 

 

The Benefits of Natural Active Ingredients for Healthy And Balanced Skin

 

 

how to look prettierhow to look prettier
When it comes to taking treatment of your skin, making use of items with all-natural ingredients is the method to go. One of the essential benefits of all-natural active ingredients is that they are gentle on your skin. By integrating all-natural components right into your skincare regimen, you can attain healthy and balanced, beautiful skin in a safe and effective way.

 

 

 

Recognizing Your Skin Kind: A Trick Action In Crafting Your Charm Regimen



Understanding your skin type is critical when producing an elegance routine that satisfies the specific requirements of your skin. Everyone's skin is special, and what benefit one individual may not help an additional. By knowing your skin type, you can select items and treatments that will resolve your specific worries and advertise a healthy and balanced skin.


There are 4 basic skin kinds: oily, completely dry, combination, and sensitive. Oily skin has a tendency to produce excess sebum, resulting in a glossy look and prospective breakouts. Dry skin does not have wetness and may feel limited or flaky. Combination skin has both oily and completely dry locations, with the T-zone (temple, nose, and chin) being oilier. Delicate skin is quickly inflamed and vulnerable to redness and responses.


Once you have identified your skin type, you can customize your elegance routine accordingly. If you have oily skin, you might desire to utilize oil-free cleansers and lightweight creams.


Recognizing your skin kind is the initial step in the direction of attaining a healthy and balanced, radiant skin - how to look prettier. By personalizing your beauty regimen to suit your one-of-a-kind requirements, you can address any kind of particular problems and improve your all-natural charm

 

 

 

Essential Oils: Using the Power of Nature for Radiant Skin



Use the power of nature by integrating essential oils right into your day-to-day skincare regimen for a radiant skin tone. Essential oils are concentrated plant removes that possess many benefits for your skin. Whether you have dry, oily, or mix skin, there is a necessary oil that can accommodate your certain needs.


For completely dry skin, attempt integrating lavender crucial oil right into your routine. It has moisturizing properties that can aid moisten and nurture your skin, leaving it soft and flexible. If you have oily skin, tea tree essential oil is your best good friend. It has anti-bacterial homes that can help unblock pores and lower acne outbreaks. For those with combination skin, geranium crucial oil is an excellent selection. It assists stabilize the production of sebum, maintaining your skin moisturized without making it too oily.




To profit of important oils, you can add a couple of declines to your cream, toner, or even create your own face mask. Nonetheless, it is very important to bear in mind that crucial oils are powerful and must be utilized in small amounts. Constantly execute a spot test prior to utilizing them on your face to guarantee you do not have any adverse responses.

 

 

 

how to look prettierhow to look prettier
Integrating crucial oils into your skincare routine is a natural and efficient method to attain a glowing skin. Why not harness the power of nature and provide your skin the love and care it should have?

 

 

 

Do It Yourself Elegance Recipes: Simple and Reliable Ways to Nourish Your Skin



Including vital oils right into your skincare regimen is a wonderful means to nurture your skin and attain a glowing skin. how to look prettier. Did you recognize that you can take it a step better by producing your very own DIY elegance recipes? By doing find out this here so, you have full control over the active ingredients you use, guaranteeing that your Recommended Reading skin just gets the most effective of nature's bounty

 

 

 

how to look prettierhow to look prettier
To make it, mix a couple of declines of your favorite vital oil, such as lavender or rosehip, with a service provider oil like jojoba or argan oil. This serum will deeply moisturize your skin and leave it looking plump and beautiful.


An additional fantastic dish is a homemade body scrub. Combine a cup of sugar or sea salt with a service provider oil and a few decreases of a crucial oil of your choice, such as browse around this site grapefruit or lemon. Utilize this scrub in the shower to scrub your skin, getting rid of dead cells and exposing a smoother, extra radiant skin.

 

 

 

Lasting Appeal Practices: Eco-Friendly Tips for a Healthier Earth and Healthier Skin



By making mindful selections, you can not only take treatment of your skin however additionally contribute to the health of the Planet. Look for brand names that use recyclable or biodegradable materials, or also consider making your very own beauty items making use of natural active ingredients. By including these easy however impactful changes into your elegance routine, you can make a favorable difference for both your skin and the world.

 

 

 

Conclusion



Crafting an all-natural appeal routine for healthy skin is a journey that begins with recognizing your skin kind and using the power of all-natural ingredients like vital oils. Go ahead, embrace the art of all-natural appeal and take pleasure in the glowing and healthy and balanced skin you deserve.
 

What Does Sherna Malone Do?

How The Aesthetic Clinic can Save You Time, Stress, and Money.


 



Botox is another procedure where a physician injects the chemical botulinum into muscles in the face. The most usual use for Botox is to enhance fine lines and wrinkles in the face.




Beauty SkinBeauty Skin Care
Chemical peels are executed to enhance the skin's look. It can treat sun spots, acne scars, dark freckles, wrinkles, acne places, as well as total boost skin tone and also illumination.


A chemical service is put on the skin, and leads to the skin blistering and peeling. https://completebizlistings.com/skin-care-clinic/sherna-malone-clonakilty-county-cork/. Once that top layer peels off, the skin below will appear younger-looking, even-toned, and brighter. Instantly adhering to the treatment, your skin will require to be wrapped for numerous days to prevent difficulties or infection at the website.


Medium-depth chemical peel results can last for as much as 1 year, and also deep peels can last for as much as 10 years. From dealing with fine lines as well as wrinkles to decreasing scarring from acne or the sunlight, there are many different cosmetic skin treatment alternatives around for you - https://azlocallistings.com/skin-care-clinic/sherna-malone-clonakilty-county-cork/. Consult with your dermatologist before receiving any kind of therapy to guarantee that the treatment will function on your skin as well as is secure for you! For more details on dermatology skin disease consisting of sunlight damages and acne, please telephone call or visit your regional Apotheco Drug store today!.




What Does Care Beauty Mean?


2020 delayed our lives in myriad means due to the global pandemic of COVID-19, including our in-person skin treatments. In between company shutdowns and stay-at-home orders, safety factors to consider put our month-to-month facials as well as skin-related therapies on hold.


"When the injection gets distributed as well as we really feel more secure about scheduling these kinds of visits, I think there will be many people anxious to reboot their treatments. The results of such a difficult year appeared on our skin in new and also unanticipated methods.


Experts keep in mind several way of life variables linked to our "brand-new normal" that are driving their pattern predictions. For beginners, there is what NYC-based board-certified skin specialist Marie Hayag telephone calls 'The Zoom Result.' "With video conferencing ending up being an increasing number of commonly utilized, people are worried about problems they've discovered while they're on video telephone calls," she says to TZR.


"With much less interacting socially and working from home continuing into the new year, individuals are going to be a lot more prepared to attempt [in-office skin treatments] as they won't require to clear their routines to represent downtime," Joshua Ross, star esthetician as well as owner of Skin, Laboratory, informs TZR - Face Skin Care. You can conveniently hide remaining soreness, flaking, or swelling in your home or under a mask.




Body Skin Care Can Be Fun For Anyone


Sherna MaloneSherna Malone
For lots of, regular monthly facials were a you could try this out kind of self-care, and also if tightening and also toning the skin goes along with our preferred form of stress-reduction, we can hardly argue with that said. Right here are what skin treatment professionals say will certainly be the top in-office skin treatment fads of 2021. Ross notes that breakthroughs in laser modern technology have actually made resurfacing laser therapies extra effective and much less intrusive, attending to numerous skin issues like undesirable pigmentation, acne, scarring, great lines and creases, and structure incongruities with one device.


" [Requiring] a great deal less downtime, and even no downtime or moderate downtime (i - Face Skin Care. e., three days of no make-up or workout), people are going to be extra open to trying them."NYC-based plastic cosmetic surgeon Jennifer Levine includes that laser therapies can be combined with other therapies for enhanced results, assisting to fight the oxidative damages triggered by COVID-induced anxiety.




 

 



"Neuromodulators are a perennial favored and also I do not think 2021 will be any various," King informs TZR. "These shots are really reliable for treating lines as well as wrinkles that result from face expressions most generally the crow's feet, horizontal lines across the forehead, as well as the vertical elevens in between the brows (Face Skin Care)." Relying on where you get your injections, you can even maintain your mask on during the treatment.




"Skin sagging is one of the most usual grievances as we obtain older," Moy states., such as radio-frequency microneedling. The usage of your body's own PRP, a recovery lotion which is acquired by attracting and also spinning your blood in a centrifuge, can be used topically or injected right into cured skin to boost the outcomes of your treatments.




 


We will certainly be utilizing masks for an indefinite quantity of time, and also our eyes are front as well as facility when the face is covered. The Sublimax Eye Opener is a plasma treatment that eliminates the additional cells (i.




Examine This Report on Skin Care


Platelet Rich Fibrin Matrix (PRFM) utilizes your body's own growth very own development aspect lotion what produce call "Plasma Filler," which can be injected into infused hollows beneath the below to treat a sunken appearance, look circles, eye bags, and loose as well as skin.

 

Grooming Treatments for Beginners

Little Known Facts About Grooming Treatments.

 

Pet cats should just be bathed with a hair shampoo formulated for usage on pet cats - their skin has a different density and also p, H (acidity) than human skin. Human hair shampoo, consisting of baby hair shampoo, is far also harsh for their skin. A hypoallergenic shampoo with no added fragrances is the most effective choice for routine bathing.


Showering pet cats can represent a significant challenge to lots of pet cat owners because few felines appreciate the experience. If you have a new kitten, you can teach him to endure bathrooms by beginning when she is young, yet it can be hard to train a grown-up cat to accept bathing as part of her grooming rituals.


If you attempt to shower your feline on your very own, the bathroom water need to constantly be cozy, partially for the cat's comfort as well as partly since hair shampoos clean better in warm water. Most individuals discover the simplest method to shower their feline is in the laundry tub, restroom sink, or tub.


For routine bathing, you can rinse the hair shampoo out right now, however if you are making use of a medicated hair shampoo, it should sit on the coat for 5-10 minutes before being rinsed out. See to it you review the directions on the hair shampoo label for the specific product you are using or follow your vet's instructions if you utilize a medicated shampoo.

 

 

 

Grooming Treatments Fundamentals Explained




For ideal results, a conditioning item should be used later to bring back any shed moisture to the skin and also decrease the advancement of dandruff after the bathroom. Considering that your feline will certainly groom itself strongly after the bath, it is essential to wash out all traces of shampoo or various other items.


A lot of cats, also those with long hair, cope extremely well with hot summer season temperatures without requiring a haircut. Nonetheless, long-haired cats susceptible to obtaining big mats in their hair or cats that do not brush themselves well and challenge regular brushing might profit from having their hair shaved down regularly.

 

 

 

Grooming TreatmentsGrooming Treatments
A healthy and balanced animal will certainly not shed excessively and also have a shiny layer devoid of dandruff or greasiness. Prior to grabbing the container of shampoo, think of whether that uninspired layer could be telling you another thing. If your cat is older, she may deal with arthritic pain that avoids her from properly brushing herself.


It is best to call your veterinary center why not look here to prepare for an assessment to make sure that you can help keep your feline both healthy and balanced and delighted.

 

 

 

Little Known Questions About Grooming Treatments.


Right here at The Canine Pet Dog Pet Grooming Day spa we have sourced the very best treatments for your dog, all the products have actually been attempted websites and evaluated and will not just include high-end to your pet dog's grooming visit but will profit your pet's wellness and also wellness. Particularly developed for different breeds and layer kinds, please request for even more information when reserving your visit as well as luxurious your four-legged good friend.


Once they are totally dry and brushed through, we will cut their nails and also clip out the hair in their pads, cleanse their ears and after that we will certainly design them to your choices, whether you like them to appear like a lovable teddy bear or like them to have a much shorter, a lot more sensible bridegroom for running with muddy fields.


If your pet dog requires a de-shed, we will offer our de-shedding bundle which is a specialist hair shampoo as well as conditioner therapy. This therapy helps to open the hair follicles and also launch the losing undercoat which helps us to venture out as much coat as feasible, as carefully as possible. We will certainly use unique de-shedding brushes in the bath whilst the therapy soaks in to highlight a great deal of the losing undercoat - Grooming Treatments.

 

 

 

Grooming TreatmentsGrooming Treatments

 



When they are dry, we reach function with our de-shedding brushes up until we just can not obtain anymore coat out! Puppy bridegrooms are all regarding getting your puppy used to the brushing procedure as well as feeling confident. Pup spoils are readily available from as quickly as pup is vaccinated as well as permitted out for strolls up till 6 months old, when we need to be ready for complete bridegrooms.

 

 

 

5 Simple Techniques For Grooming Treatments


When it comes look at this website to brushing your dog, there is a great deal more going on than bathing your pet. The services included in a pet brushing organization can vary based on several elements.

 

 

 

 


The most effective indication for this is if they begin to scent bad or track mud into your house. Some dogs, such as shepherds, have a tendency to have thick coats that can end up being twisted as well as matted without consistent treatment. Specialist pet groomers can seamlessly deftly blow dry a pet dog's hair after the conclusion of a bath, so it's all glossy as well as smooth (Grooming Treatments).


Not every groomer gives similar services or costs, for that issue. You'll require to examine their site or get in contact with them to see what type of grooming choices they are supplying from their service. Pet grooming can consist of services such as cleaning, tooth cleaning, ear cleansing, as well as much more.

 

 

 

Grooming TreatmentsGrooming Treatments
Keeping that stated, allow's dive deeper and also discuss the various sorts of solutions a canine groomer will certainly offer you. Showering solutions are the most typical one you'll see on any kind of groomer's checklist given that pet proprietors frequently call for them to remove the dirt and stank that has built up on the puppy.
 

Cyst Vs Pimple Can Be Fun For Anyone

The Buzz on Pilar Cyst


Remark on this tale, Comment, A: Although it's tempting, squeezing blackheads with your fingers is a negative suggestion. That can trigger trauma to the skin and also cause hyperpigmentation or scarring. Instead, I recommend you try eliminating them in a couple of methods: You can see a dermatologist or an aesthetician for a removal, which is the procedure of removing blackheads with special tools that reduce damage to the bordering skin.


It can be costly, setting you back around $100 to $200 per session. Or you can attempt topical therapies, which will take longer to work however are cost-effective and will certainly do one of the most for you in the future, because they can prevent future blackheads from developing. They're likewise easily offered at many pharmacies as well as at a range of cost points, so you can find the most effective option for your budget plan as well as skin.


Make certain to see a specialist that is experienced in administering peels, especially if you have deeply pigmented skin, as peels can be bothersome and cause staining. To recognize what treatments work, it assists to know how and also where blackheads technically a sort of acne kind. https://gcc.gl/8fhJ9. Blackheads form in a location of the skin called the hair follicle, commonly referred to as a pore, which is a channel that begins below the skin and also opens up at its surface.


There are countless pores covering your body. Each pore has a gland that generates oil, which takes a trip to the pore's opening and operates as a cream for the skin and hair. Dead skin material is additionally squeezed out via the pores, where it can be washed away. Occasionally oil and dead skin can collect inside the pore as well as at its opening - pilar cyst.




Not known Facts About Cyst Vs Pimple


When that oil and dead skin product are exposed to air, they transform black and also develop the appearance of blackheads. Blackheads can create anywhere but are most commonly found in areas with one of the most oil glands, such as your back, chest as well as face. They can create scarring, which normally shows up as tiny "ice choice" marks in the skin and may be related to a kind of acne called comedonal acne.


These are additionally plugged pores, yet as opposed to being open to the air like blackheads, they're shut off, so the product inside doesn't turn black. Blackheads typically start throughout adolescence due to the fact that of raised hormone manufacturing, specifically androgens. These hormones stimulate glands to produce more oil, in turn leading to clogged pores (does creatine cause acne).




Hormone modifications that occur throughout life, such as those in maternity or menopause, can lead to grown-up acne. Many of my clients make use of oils in their hair, which can end up on their face and cause blackheads. Oils applied straight to the skin or with moisturizers can cause the very same result.




Cyst Vs PimpleCyst Vs Pimple
Retinoids: Retinoids can assist attend to the oil manufacturing as well as dead skin accumulation that cause blackheads. They're also reliable in dealing with the discoloration that can result from the formation of blackheads, which is a lot more common for individuals with darkly pigmented skin.




Pilar Cyst Things To Know Before You Get This


Adapalene 0. 1 percent gel is readily available nonprescription. Retinoids can be applied anywhere on the body where acne exists, yet many are implied to be made use of on the face. They can create inflammation, so it is essential to make use of just a percentage and to start by utilizing the item a few times a week.




Does Creatine Cause AcneBlackhead Removal
Benzoyl peroxide and salicylic acid: Both benzoyl peroxide and also salicylic acid can aid with skin peeling as well as reduce oil manufacturing. They're marketed as a cream, gel or wash. I typically advise the clean prep work in a concentration of 4 to 10 percent since they deal with an entire area however some people like to utilize them as place therapies to speed up the resolution of a specific imperfection.


Benzoyl peroxide can bleach your clothing or towels, so keep that in mind after applying it or choose products with salicylic acid instead. Sun block: In some cases blackheads can develop as a long-term consequence of unguarded sunlight direct exposure in a condition called Favre-Racouchot - https://papaly.com/categories/share?id=0b881939432c4f75af587f940a29a95c. It's not understood why this takes place, but it's assumed that sunlight damage causes the pores to increase the size of.


m. as well as 4 p. m. Put on sunscreen of at the very least SPF 30 daily, and reapply it on a regular basis, Fulfill the medical professional: More Well+Being articles concerning the Body, Sight 3 even more tales.




Examine This Report on Blackhead Removal


We include products we assume are valuable for our visitors. To develop that the item makers addressed safety and security and also efficacy redirected here requirements, we: Do they have the prospective to cause harm? We do the study so you can locate trusted items for your wellness and also health.


Individuals that have oily skin are a lot more prone to blackheads, anyone can obtain them. They develop when pores ended up being clogged with a combination of dead skin cells as well as excess oil (sebum) from your sebaceous glands.


Maintain reading to discover how to: Instead of benzoyl peroxide, seek over-the-counter (OTC) items that consist of salicylic acid. Salicylic acid is the favored active ingredient for dealing with blackheads and also whiteheads since it breaks down the materials that block pores: excess oil dead skin cells By selecting an everyday cleanser with salicylic acid, you can eliminate these components along with: Although you still need to clean your face twice a day, attempt making use of a cleanser that has salicylic acid in it simply when a day to start.

 

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15