تناولي أقراص تنظيم النسل الهرمونية. قومي باستخدام اللولب الرحمي. جربي خياراتٍ أخرى لتنظيم النسل. اختاري مبيد الحيوانات المنوية. استخدمي أسلوب الحاجز مثل غشاءٍ أو قلنسوةٍ عنقيين. اختاري التعقيم.

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If you are a woman seeking to prevent pregnancy without using a condom, one of the most common options is to take hormonal birth control pills. These are available from your family doctor; the pills are composed of either a blend of estrogen and progesterone, or just progesterone. You normally take one per day for 21 days followed by seven days of "sugar pills" (during which your body experiences a "withdrawal bleed" in place of a period).  There are a variety of different birth control formulations, and you can speak to your family doctor about the different options to determine which one is best for you. The advantage of taking birth control pills is that they are 91% effective in preventing pregnancy (and even more effective when used at exactly the same time every day without missing any doses). If you are a man having sex with a woman and not wanting to get her pregnant, you can ask her if she is regularly taking birth control pills. The downside of this method of contraception for men, however, is that you are relying on taking the woman's word for it, and also trusting that she has been taking them daily and not accidentally missing doses. An IUD is a small, T-shaped device that is inserted through your vagina into your uterus (where it sits for the next number of years and functions as birth control). They are over 99% effective at preventing pregnancy.  IUDs available include: the Mirena, Skyla, and Lilletta IUDs, and the Copper IUD. The Mirena IUD is hormone-based. It is more expensive and lasts up to five years; however, the benefit is that it decreases menstrual cramps and bleeding. Skyla, and Lilletta IUDs are also hormone based and these last up to three years. The Copper IUD is not hormone-based. The pros are that it is cheaper and lasts up to 10 years; however, the downside is that your menstrual cramps and monthly bleeding may be increased. You may receive a prescription for an IUD from your family doctor. Your doctor can then set up an appointment to have it inserted, which usually only...


تناولي الأطعمة التي تعزز نمو الشعر الصحي. استخدم الشاي الأخضر، سواء في شربه أو على جسمك. كل/ابلع الثوم أو استخدمه على جسمك. أزيلي المكياج كل ليلة. استخدمي ماسكرا مرطبة. تجنبي الماسكرا المقاومة للماء. استخدمي الرموش المستعارة ومكبس الرموش بحذر.

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The following foods have been proven to assist with growing healthy hair:  Salmon contains omega-3 fatty acids, which promote the growth of full, shiny hair. Greek yogurt contains vitamin B5, which promotes blood flow and helps keep hair thick. Spinach contains vitamin A, iron, beta carotene, folate, and vitamin C, which combine to give you strong, well-moisturized hair. Citrus fruits and guava contain vitamin C, which prevents breakage. Meats, iron-fortified cereals, and leafy greens will give you the iron you need to keep your hair growing. Lean poultry and other sources of lean protein promote hair growth. When you’re not getting enough protein, your hair stops growing. Cinnamon helps with your circulation, which brings oxygen and nutrients to your hair follicles. Research suggests that green tea may improve hair growth. A study done on rodents who drank the tea for 6 months showed significant hair growth in previously bald patches. Green tea can also stimulate growth and soften hair when applied topically (directly to the skin/hair). Research has shown that garlic can aid hair growth. One study showed that patients who applied a topical garlic treatment to bald patches saw results within 2 to 4 weeks.  Garlic pills are available at most health food stores, and many pharmacies. Garlic creams or gels may be more difficult to find, so ask your doctor or dermatologist if you cannot easily find them at a pharmacy.  Do not apply actual garlic to your eyelashes, as this will cause irritation, not to mention it will make you smell like garlic. Wearing makeup can dry out your lashes, making them brittle and more likely to break or fall out. Failing to remove your makeup can also cause eye irritation or even styes.  Styes are pimples that appear on your eyelids, often around the lash line. They are caused by clogged oil glands and bacteria. The irritation caused by styes can cause lashes to fall out.  Waterproof mascara can be difficult to remove, but it's important to take it off. It can dry your lashes, making...


تناولي الأطعمة الغنية بفيتامينات (ج) و (هـ). اشربي ما لا يقل عن ثمانية أكواب من الماء يوميًا. تناولي زيت بذور لسان الثور أو مكملات زيت السمك. تناولي مرق العظام.

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These vitamins repair worn out tissues in the body and therefore slow down the aging process. Foods rich in vitamin C help to increase collagen production, which helps to thicken the skin over time.  Foods that are rich in vitamin C include citrus fruits, oranges, kiwi fruit, broccoli, tomatoes and cauliflower. The daily requirement of vitamin C is 75-90 mg.  Foods that are rich in vitamin E are olive oil, avocados, broccoli, pumpkin, papayas, mangoes and tomatoes. The daily requirement is 15 mg.  Foods rich in vitamin A include oranges, pumpkin, sweet potatoes, spinach and carrots. The daily requirement for vitamin A is 700-900 mg. Water helps to remove waste products and toxins from the body, therefore revitalizing the skin. It also helps to improve skin elasticity and allows it to heal naturally.  Aside from drinking water, you can also improve your hydration levels by drinking herbal teas and eating fruit and veg with a high water content, such as watermelon, tomato, beets and celery. How much it benefits your skin to drink water is debatable, mainly because the water will reach your other organs before reaching your skin. However, while not everyone agrees that drinking more water will improve skin, others insist that it does, and it won't hurt. Supplement your diet with borage seed oil and fish oil. These help in strengthening collagen beneath the skin and in keeping the skin hydrated.  These oils are also rich in vitamin B3, which is important for healthy skin. One form of  vitamin B3 (known as niacinamide) may even help reduce wrinkles and improve skin elasticity. The recommended dosage of fish oil is around 1,000 mg, while the standard dosage of borage oil varies between 230 and 720 mg depending on age, sex, and manufacturer. Always check the manufacturer's instructions on any supplement you purchase since dosages may vary. Bone broth is a traditional food which is known to boost the immune system. It is an excellent source of minerals and gelatin. Bone broth also supports the joints, hair and skin...


تناولي الفواكه والخضروات. تناولي الأطعمة الصديقة للبشرة. تناولي الأطعمة الغنية بالفيتامينات (أ) و(ج) و(هـ). احصلي على الأحماض الدهنية (الأوميغا). اشربي الماء. تجنبي السكر المضاف.

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Eating foods that come in all the colors of the rainbow ensures that you’ll get the nutrients, vitamins, and minerals that are vital for good health. Fruits and vegetables will help promote healthy skin because they promote a healthy body. Eating a diet that’s rich in these foods can lead to a lower risk of heart disease, stroke, and high blood pressure, can regulate blood sugar and weight, and aid with digestion.  Eat dark, leafy green vegetables. Eat brightly colored foods that are orange, blue, yellow, red, and purple. Tomatoes, for instance, are great for the skin because eating them can help protect it from sun damage, make your skin smoother, and boost collagen. Foods rich in antioxidants, selenium, coenzyme Q10, and flavonoids all promote healthy bodies and radiant skin. Antioxidants and selenium prevent damage done by free radicals, which are thought to contribute to wrinkles, tissue damage, and dry skin. Coenzyme Q10 is an antioxidant produced by your body. Flavonoids are the by-product of plant growth, and have both antioxidant and anti-inflammatory properties.  Foods that are high in antioxidants include whole grains, berries, apricots, beets, squash and sweet potatoes, tangerines, beans, and olive oil. Foods that contain selenium include whole-wheat pasta, Brazil nuts, button mushrooms, beef and turkey, oysters, shrimp and crab, snapper and cod, and some other fish.  Coenzyme Q10 can be found in whole grains, fish, organ meats, and soybean, canola, and sesame oils.  Flavonoids can be found in things like dark chocolate and green tea. These vitamins provide different benefits, but they all contribute to healthy skin. Vitamin C can boost the collagen and elastin in your skin, and these proteins prevent wrinkles, lines, and sagging. Vitamin A helps keep your skin fresh and glowing by preventing dryness, reducing dark spots, and smoothing wrinkles. Vitamin E is an antioxidant that fights the damage done by free radicals.  Foods rich in vitamin C include peppers, citrus fruits, dark green vegetables,...


تناولي الكثير من الفواكه والخضروات. اسكبي حليب الصويا على حبوب الفطور أو تناولي آيزوفلافون الصويا. خذي ثمر الورد البري. تناولي ثمر الورد. تناولي متعدد فيتامينات جيد كل يوم. تناولي الثوم. أضيفي أحماض أوميجا-3 الدهنية إلى حميتك الغذائية. اشربي الشاي. تناولي 8 أكواب سعة 250 مل من الماء كل يوم.

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Fruits and vegetables will help you get the vitamins and nutrients you need for glowing skin. Eat several servings throughout the day. Mushrooms are especially good for the skin. If you choose the supplement, go for 160 milligrams per day. Soy proteins are essential to building collagen and protecting collagen from free radical damage. Cocoa is great for your skin. Try mixing it into other foods or putting it into a shake. These supplements are rich in Vitamin C and will keep your skin looking youthful. Your body typically absorbs vitamins more completely if consumed through food and drink; many multivitamins offer limited benefits at best. However, if you choose to take a dietary supplement, look for one containing 100 percent of your recommended daily allowance for Vitamin A, Vitamin C and the B vitamins. Also, choose foods that are rich in these vitamins:   Vitamin A: Carrots, sweet potatoes, spinach and fortified cereals  Vitamin C: Red and green peppers, oranges, broccoli, strawberries, kiwi  B vitamins: Lean meat, fish, enriched soy and whole grains Garlic has a number of potential benefits for your skin. Your skin cells last longer and look more youthful. Garlic may also prevent the growth of cancerous skin cells. Fatty fish like salmon and mackerel are great sources of omega-3s. You can also get omega-3s from walnuts and olive oil. Tea is full of antioxidants that fight free radical damage to your skin. People who drink tea, according to studies, are also less likely to develop squamous cell skin cancer. Water keeps your skin hydrated and flushes toxins out of your body. The exact amount of water you should drink will vary depending on your specific needs; however, as a general rule, men should drink about 15.5 cups (3.7 liters) of water and other fluids daily, while women should drink about 11.5 cups (2.7 liters) of fluids.


تناولي المزيد من السعرات الحرارية إذا كنتِ تعانين من النحافة قللي ما تأكليه من سعرات حرارية إذا كنتِ سمينة. تناولي كمية كافية من البروتين.

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. If you are underweight, then you may not have enough fat and/or muscle to create a defined backside. You may need to find little ways to increase your caloric intake, while still eating healthy. For example, you might add a couple of protein shakes in between your meals, or find ways to add calories to foods you normally eat, such as by eating an apple with almond butter, adding extra meat and cheese to your sandwich, and switching to whole milk. . If you are overweight, then you may need to lose some weight to allow the gluteal muscles you build to show through. To lose weight, you need to create caloric deficit. This means that you take in fewer calories than you burn.  If you burn 2,500 calories per day and eat only 1,500 calories per day, then you should see a weight loss of about 2 pounds (0.91 kg) per week. This is because 1 pound (0.45 kg) of fat is equal to 3,500 calories. Make sure that you cut calories in healthy ways. Choose lower calorie options, such as vegetables and low-fat dairy. Avoid skipping meals because you will likely end up overeating later on. Also, measure your food portions and stay within the recommended serving sizes. . Protein is essential for building muscle, so make sure that you are meeting your protein needs every day. You need about 0.37 grams of protein for every pound of your body weight.  For example, if you weigh 100 pounds (45 kg), then you would need to get 37 grams of protein daily. Choose lean protein, such as skinless chicken and turkey, tuna packed in water, and low-fat cottage cheese.


تناولي حمية غذائية صحية ومتوازنة وغنية بالفيتامينات والعناصر الغذائية اللازمة. اشربي كمية وفيرة من الماء. تأكدي من الحصول على كمية وفيرة من البروتين.

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The nutrients that are most essential for hair growth are iron, vitamin D, B-complex vitamins, and zinc. Each of these plays an important role in the overall health of your hair, and thus the rate of your hair growth.  Get plenty of iron by eating foods like spinach, eggs (with the yolk!), chickpeas, beans, and red meat. You can get your vitamin D from the sunshine, but eating a diet rich in vitamin D is especially important for people who live in less sunny climates. Eat things like salmon, tuna, mushrooms, egg yolks, and foods fortified with vitamin D.  There are plenty of vitamins that fall under the umbrella of B-complex vitamins. Whole grains, eggs, and avocados are some of the best foods to eat in order to make sure you’re getting enough.  Good news – you can get some of your zinc requirements through dark chocolate! Other sources include oysters, pumpkin seeds, and garlic. You've probably heard the advice to drink eight glasses of water a day, and it is an important tip for growing your hair. Make sure that you drink water with every meal, and sip on it throughout the day. Replace your soda, juice, and coffee with water to make sure you’re getting enough. When your body is hydrated, your hair will reap the benefits by growing and looking shiny. Think of drinking water like watering a plant. The water you drink will nourish your hair from the scalp, just like plants are nourished from their roots. Meat is a great source of protein, but vegetarians can get it through foods like beans, nuts, whole grains, spinach, and peanut butter. When you’re not getting enough protein in your diet, you’re more likely to experience shedding and breakage, which is not great for those trying to grow long, healthy hair.


تناولي حمية غذائية صحية. مارسي الجنس الآمن. حافظي على تواصل منتظم مع طبيبك. ارتدِ ملابس مريحة وجافة. غيّري منتجات الدورة الشهرية بانتظام.

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The key to maintaining vaginal health is a nutritious and well-balanced diet as well maintaining proper hydration. Add the following foods to your diet to promote vaginal hygiene:  Cranberry juice may help treat and prevent yeast infections.  Yogurt may help maintain vaginal pH balance.  Soy products help with vaginal dryness and act as a natural lubricant.  Nuts and wheat contain vitamin E that help prevent vaginal dryness while also aiding in keeping your skin healthy.  Water helps your body function correctly and is essential for the health of the mucous membranes, such as those in your vagina. These membranes rely on proper hydration so getting enough water is essential. Drinking 8 glasses of water a day also promotes natural lubrication and a milder vaginal scent. Practicing safe sex helps prevent against harmful bacteria and sexually transmitted diseases and promotes vaginal health.  Always use a condom when having sex, especially if you are not in a monogamous relationship. Make sure to always change condoms when switching from anal or oral sex to vaginal sex. This will help prevent harmful bacteria from entering into the vagina. Use lubricants when having sex. Lube helps prevent the skin of your labia and vagina from becoming irritated. Lubrication occurs naturally but some women don’t produce enough. Using an artificial lube can help prevent friction and irritation. Avoid petroleum jelly or other oil-based products as these can break down the latex in condoms, making them ineffective and can cause infection to the vagina.  You may also want to shower after having sex so you can remove bodily fluids and residue from the condom that may otherwise cause irritation or infection. In order to maintain good vaginal health it’s important to have regular checkups with your gynecologist.   During a gynecologic exam, your doctor will take a pap smear that can help diagnose diseases (such as cancer) or disorders that can affect the health of your vagina as well as your reproductive system.  As you reach the ages...


تناولي طعامًا صحيًا وشهيًا. تمرني 3 أو 4 مرات أسبوعيًا. نامي جيدًا.

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You don’t have to live off of kale and quinoa, but you should nourish your body. Make a plan to eat healthy and try to stick to it. Here are some tips for making sure you have a balanced diet:  Get about a third of your calories from proteins, like lean meat, nuts, and beans. Eat fruits and vegetables with every meal. Stay hydrated. Drink water as much as you can. Try not to drink too much alcohol. Eat what you want, but eat it all in moderation. You can have some ice cream, but keep the portion size relatively small. Even if you don’t want to lose weight, you will feel sexy and healthy if you commit to exercising a few times per week. Exercising is great for toning your body. You could try yoga, pilates, strength training, a spin class, a jog, or even a brisk walk If you can exercise for 20 to 30 minutes at once, you are in better shape than an unfit thin person. Just because you are plus-size does not mean that you can’t be in shape. Find ways to make exercise fun: walks with loved ones, backyard sports, playing in the pool, and hiking. Good sleep can help to keep your memory sharp, make you more creative, help you live longer, prevent depression, and keep you at a healthy weight. Make sure that you’re sleeping well every night. Here are some tips to help you sleep better:  Take melatonin before you go to bed. Melatonin supplements naturally help you fall and stay asleep faster. Turn off all of your screens (cell phone included) an hour before you go to bed. Do not do anything in your bed except for sleep and have sex. If you’re watching TV or doing a crossword puzzle, move away from your bed. Don’t drink caffeine in the afternoon.


تناولي طعامًا منعشًا للبشرة. استمري بالترطيب. مارسي الرياضة خلال الحمل. اكتسبي الوزن بالتدريج.

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You're probably already eating healthy, balanced meals to make sure your baby is getting enough vitamins and nutrients. Incorporating foods that are especially beneficial for the health of your skin can improve your skin's elasticity, which helps prevent stretch marks from forming. Add the following foods to your daily diet:  Foods rich in antioxidants, which help nourish and protect skin. Eat plenty of spinach, blueberries, strawberries, and other fresh fruits and vegetables. Foods containing vitamin E, which protects skin cell membranes. Eat nuts, seeds, avocados, broccoli, and collard greens. Foods containing vitamin A, which repairs skin tissues. Eat carrots, sweet potatoes, mango, squash, and red bell peppers. Foods containing omega 3s, which keep cell membranes healthy and make your skin glow. Eat fish, fish oil, walnuts, eggs and oysters. Make sure to thoroughly cook eggs and oysters. Don't eat fish high in mercury. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. Water helps detoxify your body and keeps your skin cells plump, which makes your skin healthier and more likely to bounce back from the stress caused by stretching. Get plenty of water by practicing these habits:  Drink 8 glasses of water a day. If you find it difficult to ingest this much water, carry a large water bottle that holds the equivalent of 2 glasses (16 ounces) of water. Refill it 4 times throughout the day, rather than having to refill a single glass 8 times. It will make drinking enough water less of a hassle. Drink herbal tea. Choosing teas without caffeine helps your body stay hydrated, and can alleviate the boredom of drinking only water every day. Eat watery fruits and vegetables. Eating vegetables that contain a lot of water is another great way to hydrate yourself. Eat big salads filled with cucumbers, fresh bell peppers, and celery. Choose watermelon, strawberries, honeydew, and other watery fruits instead of eating baked desserts. Exercising helps the skin retain its elasticity...


تناولي كميات وفيرة من الماء الدافئ. خففي الضغط من على الكبد. قلل من استهلاكك للسكريات. تجنب المُسكنات المتاحة دون وصفة طبية. قلل استهلاكك من الكحول. جرّبي العلاجات المنزلية الطبيعية.

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In some cases, liver pain can be relieved by hydrating your body. Drinking warm water can help your liver function better by helping it remove toxins more effectively. Drinking more water is especially helpful if your liver pain is caused by drinking alcohol, as liver pain from drinking alcohol is often caused by dehydration. You should drink 2–3 liters (0.53–0.79 US gal) of water every day to keep healthy. If you have liver pain and have not been drinking that much water, make it your goal. If you are feeling pain in your liver, you can often relieve some of it by positioning your body differently. Laying down or stretching out your body can remove some physical pressure on the liver, which in turn will decrease your pain. This is only a temporary solution for liver pain. Too much sugar can affect your liver or worsen some liver conditions, like fatty liver. While trying to heal your liver or reduce pain, avoid foods with sugar or other refined carbohydrates. These include soda, baked goods, ice cream, and bottled sauces. While it is often our first instinct to take a pain reliever when feeling pain, it is not a good idea if you are having liver pain. Over-the-counter pain relievers like acetaminophen and ibuprofen can increase liver distress as opposed to relieving it, as they tax that particular organ. Taking too much acetaminophen in particular is known to cause liver damage. If you need to take it, be sure to take the recommended dose or less. If your liver is painful due to drinking too much alcohol, stopping drinking can help eliminate the pain. This will allow your liver to recover from being overworked and to regain normal function.  You are at risk of getting alcoholic liver disease if you drink more than 1.5 fluid ounces (44 ml) of alcohol every day.  There are some liver problems that are caused by alcohol that can be reversed by simply stopping drinking. For instance, fatty liver and inflammation can be cleared up within 6 weeks of not drinking alcohol. However, more serious liver illnesses...


تناولي كمية وفيرة من البروتين. تناولي البيوتين. تناولي فيتامينات أ وج. تناولي أحماض أوميجا 3 الدهنية. حافظي على ترطيبك. اذهبي لرؤية طبيب عند تساقط الشعر.

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Hair is mostly composed of protein, making it the most important component of a hair-healthy diet. Examine your diet and make sure you're getting plenty of protein every day. When your diet is protein deficient, your body doesn't produce as much hair.  Eat lean meats, fish, eggs and dairy products high in protein. Beans, leafy greens and tofu are good sources of protein for vegetarians. . This is a B vitamin essential for hair growth. Since it is mostly found in animal products, vegetarians and vegans often find that they have a b vitamin deficiency. To make sure you get plenty of b vitamins in your diet, eat the following foods:  Eggs, nuts, salmon, avocados, meat products and wheat bran. If you feel you aren't able to meet your b vitamin needs with food alone, consider taking a biotin supplement. These vitamins help hair stay glossy and healthy. When you aren't getting enough vitamin A or C, your hair can become weak and dull. Make sure you're eating plenty of the following:  Sweet potatoes, carrots, kale, butternut squash and pumpkin, which are all rich in Vitamin A. Broccoli, leafy greens, peppers, and citrus fruits, which contain high amounts of Vitamin C. These "good" fats support your scalp's health and promote healthy growth of hair and skin cells. Omega 3 fatty acid is found in salmon, sardines, mackerel, flax seeds and walnuts. You can take fish or flax seed oil supplements if you don't enjoy eating foods that are rich in omega 3s. When your body is dehydrated, it shows in your hair. Your hair can become dry, brittle and more prone to breakage. When your hair breaks and frays, it's more difficult to grow it into the longer style you're after. Make sure you stay hydrated by drinking plenty of water every day.  Try replacing coffee, soda and alcoholic drinks with water whenever possible. Carry a water bottle with you throughout the day so you'll never have to go thirsty. Sometimes hair loss or extremely slow growth has an underlying cause that can't be fixed using at-home methods. If you believe that...


تناولي ملعقة صغيرة من الزيت لكل وجبة. اخلطي الزيت مع كمية متساوية من عسل النحل. قطري الزيت على الخضروات. اخلطي الزيت مع مشروب قوي.

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To maximize health benefits, proponents of black seed oil recommend eating up to three teaspoons of it a day. The easiest way to do this is by swallowing a teaspoon of the oil with each meal. You can mix the oil into anything you’d normally eat or drink instead of consuming it raw. The oil has a strong, bitter taste and has a thick consistency like cooking oil. Mixing the black seed oil with a healthy alternative like honey masks the oil’s bitter taste. Combine one teaspoon of honey with one teaspoon of black seed oil in a small bowl. Stir them together and enjoy the oil however you’d like. Lemon juice can be substituted in for the honey. Combine a teaspoon of it with the oil to mask the flavor. Black seed oil is a natural substitute for olive oil and dressings used on vegetables. Pour a teaspoon of it directly on your vegetables or mix it with lemon juice or honey first. You’ll get the benefits of the oil without having to swallow it like medicine. Drinks hide both the flavor and consistency of the oil. After you brew tea, stir a teaspoon of the oil into your cup. That teaspoon of oil can also be blended inside a smoothie. Honey and lemon juice are often used in these types of strong drinks, so the oil is a natural accompaniment. Try taking it on an empty stomach.


تناولي نظامًا غذائيًا صحيًا. اشربي ثمانية أكواب من المياه يوميًا. مارسي الرياضة حاولي النوم لمدة 7 إلى 8 ساعة كل ليلة. ابتسمي وثقي بنفسك.

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Eating healthy food will help you look and feel great! Choose lean proteins, like chicken and fish, and eat a variety of fresh fruits and vegetables every day. Aim to eat several different colors of fruits and veggies each day, like carrots, beets, bananas, kale, blueberries, bell peppers, brussels sprouts, strawberries, kiwi, green beans, and pineapple. Try to indulge in salty and sugary snacks, like chips and candy, very sparingly. Drinking plenty of water allows your body to flush out toxins. It will also help you achieve healthy hair and skin with a radiant glow! Carry around a refillable water bottle so that you can drink water throughout the day and on the go. You can even add cucumbers, lemons, or berries to your water to flavor it, if you want. Just keep sipping and stay hydrated. at least 3 times per week. Regular exercise helps you sweat out toxins, clears your pores, and improves blood circulation, all of which will give you a healthy glow. Try to exercise for 30-60 minutes at least 3 times a week. You can swim, do zumba, lift weights, jog, do yoga, or engage in any other kind of physical activity you like. Find something that is fun, but still challenging. A full night’s rest will keep your skin looking great, and can actually help prevent wrinkles! If you want to look naturally beautiful, be sure to get 7-8 hours of sleep each night. It’s not called “beauty rest” for nothing! A smile is a beautiful thing! Smiling at people attracts them to you, and also helps you feel happier. Even if you don’t feel confident, you can still act like you do. Use good posture—stand up straight and avoid crossing your arms or fidgeting. Look people in the eye, shake hands firmly, and speak slowly and clearly.


تناوَل أطعمة غنية بمضادات الأكسدة. مارس التمرينات.  توقف عن التدخين

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Eating a healthy diet in general can improve the strength of your lungs, and foods that are high in antioxidants are especially beneficial. Antioxidants have been shown to enhance lung capacity and improve the quality of breathing in patients. Blueberries, broccoli, spinach, grapes, sweet potatoes, green tea, and fish in particularly are high in anti-oxidants. Regular exercise will help keep your lungs working to their strongest capacity. You should aim for either;  At least 30 minutes of moderate aerobic activity (like walking, swimming or golf), four to five times a week.  OR At least 25 minutes of vigorous aerobic activity (like jogging/running, biking or playing basketball) at least three days per week. Smoking tobacco is one of the leading causes of chronic obstructive pulmonary disease (COPD). Smoking can also cause emphysema and lung cancer. The toxins from cigarettes can cause damaging inflammation in the bronchus, making it difficult to breathe.  To protect your lungs, do not use smokeless tobacco products such as chewing tobacco or snuff. These increase your risk of mouth cancer, as well as gum disease, tooth decay, and pancreatic cancer.  E-cigarettes may also be dangerous to your lung health  New studies have found that some companies use a  flavouring in e-cigarettes which comes from a toxic chemical called Diacetyl. This chemical has been linked to constrictive bronchiolitis, a rare and life-threatening form of non-reversible obstructive lung disease in which the bronchioles are compressed and narrowed by scar tissue and/or inflammation.  To detox your lungs, don't use any kind of smoking or tobacco product.


تنبهي إلى احتمال وجود صلة بين شعورك بالمغص أو التقلصات ودورتك الشهرية. قومي ببعض التغييرات في أسلوب حياتك. تناولي الأدوية. جربي العلاجات العشبية.

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Menstrual cramps in the lower abdomen are experienced by women usually just before and/or during their periods. Sometimes they can be serious and indicate endometriosis or uterine fibroids. Lifestyle changes that can help relieve menstrual cramps include exercise, stress management, and avoiding tobacco and alcohol. In addition, studies have shown that vitamin E, omega-3 fatty acids, vitamin B-1 (thiamine), vitamin B-6, and magnesium supplements may reduce menstrual cramps. Pain relievers, such as ibuprofen, at regular doses starting the day before you get your period may help if your cramps are predictable. Try a 200-400 mg dose of ibuprofen up to 3 times per day. You can continue taking the medicine as directed by your doctor for 2 to 3 days or until your symptoms go away. If your cramps are severe, your doctor can also prescribe birth control, which can reduce the severity of your cramps. Try applying a warm heating pad on your lower abdomen for 15-20 minute increments. Some studies have found that acupuncture (inserting thin needles through your skin at strategic points) helps relieve menstrual cramps. In addition, some herbs such as fennel or chamomile may help with the cramps as well.


تنظيف أنفك بشكل صحيح. الحصول على الراحة. الحصول على النوم الكافي. تجنب المنبهات الزائدة. شرب الكثير من السوائل. تجنب الحمضيات. ضبط درجة حرارة الغرفة. تهدئة التهاب الجلد. تجنب الطيران. تجنب التوتر. الامتناع عن الكحوليات. التوقف عن التدخين. تناول طعامًا صحيًا. ممارسة الرياضة. منع إعادة الإصابة ونشر الفيروس. دع البر يأخذ مجراه.

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To blow your nose, cover one nostril and blow out into a tissue with the other. Do this gently. When you have a cold, you need to blow your nose regularly to get excess mucus out of your body.  Don’t blow too hard because this can push mucus into your ear passages or further into your sinuses. You shouldn’t go to work or school when you have a cold to avoid spreading it anyway. You might as well take the opportunity to curl up in your bed and focus on getting better. Put on your pajamas and relax. Your body needs rest to recover and you need to de-stress so your body has the energy it needs to heal. If you get less than five or six hours of sleep, you may be four times more likely to get a cold in the first place. Your body really needs the time to rest and rejuvenate that sleep provides, especially when you are fighting off a cold. So, get some cozy pillows and blankets, close your eyes, and drift off to dreamland.  Sleep in layers if your temperature fluctuates so that you can remove or add blankets depending on how you feel. You can add an extra pillow to elevate your head, which might help with coughing and post-nasal drip. Keep a box of tissues along with a trash bin or bag near your bed. This way you can blow your nose and throw out tissues whenever you need to. Computers and video games can be very stimulating with their lights, sounds, and so much information that you need to process. These devices can keep you awake and make it difficult to fall asleep. Using electronics and even reading too long may contribute to eye strain or headaches — the last thing you need when you already feel bad. Your body produces a lot of mucus when you have a cold. Mucus requires a lot of fluids. When you drink more fluid, it thins out your mucus so you can get rid of it easier.  Limit caffeine intake when you have a cold because it can really dry you out. The acids in citrus juices like orange juice can make your cough worse. It may be irritating to your already sensitive throat. Find another way to hydrate and get...


تنفس عن طريق عضلة الحجاب الحاجز. قم بعملية التنفس المزدوج. تحكم في إخراج الهواء (الزفير).

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. When you are singing, it is important that you take deep breaths and breathe from your diaphragm or abdomen. This will ensure that you are not keeping too much air in your throat and placing strain on your voice. In order to ensure that you are breathing with your diaphragm, try the following exercise.  Stand up straight and place your hands around the sides of your waist (between your pelvic bone and lowest rib). Then, take a deep breath in and try to make your fingers expand. Alternatively, you can lie on your back on the ground and inhale. Try to make your stomach, not your chest rise when you inhale. This will help you learn what it feels like to breath from your diaphragm. When you are singing, you want to try to inhale through both your nose and mouth. If you only inhale through your nose, you will struggle to intake enough air. Similarly, if you only breathe through your mouth, you will put strain on your vocal cords by drying them out. This can actually impact the quality of the sound you produce. Practice breathing in through both your mouth and nose while you sing. Another important aspect of singing and breathing is slowly exhaling. This will allow your tone to remain even while you sing. In order to practice controlled breathing, take a deep abdominal breath, then release your breath and make "a “ssss”" sound. Continue to exhale for approximately ten seconds. Continue to practice this technique and work on creating a consistent “ssss” sound throughout the entire exhalation.


تنفس لوهلة. تحدث مع شخصٍ ما. ابتعد قليلًا. خذ استراحة عقلية. حدد المشاعر التي تستثير دموعك. لا توبخ نفسك فأنت لديك الحق في أن تمتلك مشاعرًا. استخدم التفكير الإيجابي.

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Instead of focusing on what's bothering you, take some time to focus on only your breathing. Close your eyes, and count to four as you breathe in. Count to four again as you breathe out. Place all your concentration on your breathing rather than your problem. Put your hand on your belly. You should feel your stomach expand as you breathe in. This is called diaphragmatic breathing, and it helps you calm down. Whether it's a friend or family member, taking a minute to talk about what's bothering you can help defuse the situation. It can also help you figure out what's actually bothering you. Talk to someone you trust. It can be difficult to say you're having a hard time if you're worried the person will judge you or make fun of you. Find a trusted friend, family member, teacher, or counselor to share your thoughts with. Sometimes, all it takes to make your tears disappear is to step away from the problem. If you can, try going outside for a few minutes to truly get away. Plus, being outside can help lower your tension. Tell the people you're with what you're doing, if you'd like. You can say something such as "I need to take a break right now. I'll be back in five minutes." If you can't physically step away, try mentally refocusing. Think about something that made you very happy. You can think of a person and the happy memories you had with her. Alternatively, try thinking about your favorite vacation. Focus fully on that thought for several minutes, trying to draw up as many details of the memory as you can. Take a moment to think about what you're actually feeling. Are you angry? Are you sad? Are you actually feeling joy? Many emotions can trigger tears, and by beginning to identify them, you can head off the tears more easily as you are better able to notice when the emotion is beginning. Notice what's going on in your body. For example, anger may make you frown, feel red or hot, or make your muscles feel tense. Sadness can make you feel "down" or "slow." You have a right to have emotions. Tears are a sign...


تنويع التمرينات التي تمارسها. إضافة تمارين القوة. كسر العادات الغذائية. تناول المزيد من البروتين. تناول وجبة إفطار أكبر. احصل على المزيد من النوم. توقف لبضعة أيام عن اتباع أي رجيم.

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When you do the same kind of exercise over and over, your body gets more efficient at that exercise and may start burning less calories to get it done. Mix things up and add some variety to your routine, and you are likely to see an improvement.  Add some interval training to your normal walking or jogging program for a huge caloric boost. Try a new kind of fitness class or activity. There are hundreds of free fitness videos available on YouTube and other sites like Fitness Blender. You could try a new kind of workout every single day! Meet with a personal trainer to get new ideas and create a routine that will optimize your weight loss. Adding muscle mass increases the number of calories you burn every day and makes weight loss easier. Add some strength or resistance training to your routine to get that scale moving again.  Strength training doesn't require an expensive gym membership. You can get started with some inexpensive lightweight dumbbells and go from there.  To avoid putting on a lot of muscle bulk, focus on lots of reps using smaller weights. Women often worry about lifting weights and becoming too "bulky," but unless they are actively trying to gain muscle, this won't happen. Women will gain muscle by lifting, but they won't bulk up because they have lower levels of testosterone. There are also many great strength-building exercises you can do with no equipment whatsoever! These include pushups, squats, step-ups, and dozens more. It's easy to fall into the habit of eating the same food day after day, which can lead to boredom and overeating, and may train your body to become too efficient at digesting certain foods. Shaking up your diet might be just the thing to get past your weight-loss plateau.  Try adding some new foods to your routine, especially fruits and vegetables. Change your eating schedule around. Try making breakfast your largest meal of the day, or breaking up 3 large meals into 6 smaller ones. Eating throughout the day keeps your metabolism going. Switch out the plates: instead of...


تواجد حول الآخرين. قم بالاتصال بأحد الأشخاص. احصل على المساعدة في الحال إذا كان هناك أي احتمالية لخطر القيام بالانتحار. قم بالرسم على جسدك بالأقلام الملونة. قم بتشتيت نفسك. انتظر لأطول فترة ممكنة. ناقش نفسك في الأمر. قم بإزالة أدوات أذية النفس من منزلك.

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If you are feeling the urge to self-harm, consider going somewhere to be around people. This could be as simple as going into the living room to be with your family or roommates.  You might choose to go to a public place, like a coffee shop or a public park. Whatever you're doing, wherever you are, decide to stop before you harm yourself. Make sure to surround yourself with people. If you're alone in your house or are unable to leave, call someone to talk with. This could be a family member, trusted friend, or a hotline. Many hotlines are available featuring information for people struggling with self-harm, and resources for help.  It is helpful to create a phone list of people you can call. Make sure these numbers are in your phone:  1-800-273-TALK: This is a 24-hour crisis hotline if you’re about to self-harm or are in an emergency situation. 1-800-334-HELP: This number is the Self Injury Foundation’s 24-hour national crisis line. 1-800-DON’T-CUT: This number provides information about self-harm.   You can even try talking to an inanimate object, a pet, a photograph, or a poster. These objects can give you somewhere to aim your voice and won’t judge you for your actions. Remember that different helplines are available in different countries, and calling a helpline abroad may result in additional charges. If you are thinking about suicide, get help immediately. Call 1-800-273-TALK (8255) or your local emergency response (call 911). The following are some signs to look for:  Talking about wanting to die or to kill yourself. Looking for a way to kill yourself. Making statements about being hopeless. Talking about having no reason to live. If you find your thoughts continually drifting back to harming yourself, one alternative is to draw on your body with a marker. Draw on the place where you are thinking of harming yourself. Ink won’t leave a scar. . Distraction is a way to prevent self-harm once you feel the urge or stop self-harming once recognize you are self-harming. It is important to figure out what...


تواصل بالعين مع الفتاة التي ترغب في محادثتها. قُل "مرحبًا" وأخبرها باسمك. اذهب إليها وألقي التحية أو عانقها إذا سبق لكما الحديث عبر الإنترنت. استمر في المحادثة واطلب منها معلومات للتواصل معها. تجنب التفكير في اللحظة كثيرًا.

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If you are trying to introduce yourself to a girl that you don't know, you'll have to make eye contact with her first. Look at her direction and see if she reciprocates the eye contact. If she looks you in the eyes and smiles, it's usually a physical sign that she wants to talk to you. Girls who aren't with anyone or look bored may be more willing to talk to you. An introduction doesn't have to be elaborate, it just has to get a response. Simply say "Hi" and tell her your name. Then, you can ask her what her name is and ask her how her day is going. If she turns towards you, smiles, and talks, you'll know that the introduction is welcome. If you already have a relationship that you've built through chatting, you can go in for a hug when you first meet them. Make sure to read their body language. If they pull back or look uncomfortable, change the hug into a handshake. Continue to make conversation with the girl and ask her questions about herself. Be open, responsive, and truthful when talking about yourself. If the conversation flows well and feels natural, ask her for her contact information so you can talk to her later.  You can say something like, "Hey, so I'm about to get out of here but I really liked talking to you. Think I could get your number so we could chill in the future?" Or you can say something like, "It was really good meeting you tonight. Let's exchange numbers so that we can hang out soon." If you've been watching a girl that you like from afar but haven't had the guts to go up to them and introduce yourself, you're only working against yourself. The longer you wait, the more likely the situation will be awkward. Instead of fearing all the potential outcomes, just go up to the girl and introduce yourself.


تواصل بالعينين. تحرك ببطء ولطف. أبقِ يديك مشغولتين. أثِر شريكك. تذكر أن تلتقط أنفاسك.

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Meet your kissing partner's eyes and give them a little smile to show that you're ready for some action. You can also gently lean your forehead against your kissing partner's, put your hand on their face, touch their leg, or even give them a quick peck on the lips before you really start kissing. This helps start a connection and gets your partner more ready to kiss you; if you swoop in without any warning, the kissing session may be unexpected -- and not in a good way. Your eye contact doesn't have to be super intense, especially if you're just starting out with this person. Just a few seconds of eye contact should get the message across. This is very important. The best way to prevent head-butting, elbowing, and clanking teeth is to do everything slowly, especially in the beginning and when you're changing positions. As time progresses, you can introduce more passionate kissing techniques, but they can only be sustained for so long. Always return to a slow, comfortable pace. Start with a kiss on the lips, then, if you want to French kiss, slowly move your tongue into your partner's mouth as they do the same.  Once your tongues are in each other's mouths, you can move them slowly in a circular motion, move them on top of each other, or do whatever feels good without moving too fast or getting sloppy. Remember that if you're making out for the first time, you have to be extra cautious before you begin. The first time is about figuring out the person's comfort level, boundaries, and favorite maneuvers. This doesn't mean that you should frantically paw your kissing partner every chance you get. However, you'll be more comfortable kissing if you don't keep your hands neatly planted on your lap. Once you're comfortable, and especially if you're sitting down, try to explore your kissing partner's body -- as long as you're both okay with it. Basically, just keep your hands moving from time to time, so you don't get stuck in the same old boring position. Try cupping their face, touching their waist, or holding...


تواصل بصريًا مع الآخرين. مِل بجسدك للأمام باتجاه من تتحدث معه. أظهر انفتاحك على المحادثة من خلال الإبقاء على يديك غير مضمومتين.  ابتسم كثيرًا وأنت تتحدث مع الآخرين استخدم الكثير من الإيماءات أثناء الحديث للفت انتباه من تتحدث معهم ولتوضيح وجهة نظرك. حافظ على وضعية جسد جيدة وأنت تتحدث مع الآخرين. امتلك مساحتك الشخصية.

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Eye contact both draws people in and shows them you're interested in them. Look people in the eye as soon as you enter a room, and maintain eye contact while you're speaking with them. This shows people you're interested in what they have to say. It puts your full attention on them and shows you're engaged with the present moment.  Consciously remind yourself to lean forward, whether your standing or sitting. Don't lean back in your chair. This makes you seem disengaged. Crossing your arms closes you off to people, but keeping your arms at your sides shows people you're open. You can also use open gestures. a lot when you interact with others. Smiling draws people to you. It lights up your face and makes you appear more positive. Practice smiling so you can do it naturally in conversations. Don't smile when you're talking about a dark or sad topic, such as illness or death. People will view this as inappropriate. This makes you appear more animated, which draws people to you. Speak with your hands to expand on what you're saying. Watch yourself in the mirror or film yourself to help you practice your gesturing. . Stand tall with your shoulders back. Tip your chin up, keeping your gaze forward. Additionally, avoid slumping your shoulders when you walk or stand. Use a mirror to check your posture. You can also film yourself walking around a room to check how well you're maintaining good posture. You deserve to take up space, just like anyone else. Shrinking yourself will make you less visible to people, which makes it harder to be charismatic. Spread out and take up the space you need. It helps to take up hobbies that encourage you to own your space. For example, engaging in the martial arts can help you claim your personal space.


تواصل بصريًا معها وابتسم لها. اذهب إليها وعرفها بنفسك إن لم يكن قد سبق وحدث التعارف بينكما. قم بخلق محادثة عادية معها. اطلب منها الخروج معك في موعد غرامي. كن لبقًا إن قوبلت بالرفض.

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This shows the person that you are interested in them, and gives them the opportunity to return the gesture, showing that they too are interested. If the person looks away or doesn't smile back, they might not be interested. However, it might also mean that they are too shy to reciprocate, so don't give up quite yet. Be sure to act confident, even if you are shaking inside. First impressions are very important, and confidence is an attractive characteristic in both men and women. This can range from complimenting the person, to talking about what's going on in the room around you, or asking them a question. If you can't think of a reason to talk to the person, try these things:  Ask the person what time it is. Ask the person where they are from. Ask the person what they are reading. Compliment what the person is wearing. Talk about the music that is playing, or anything else that is going on around you. Once the conversation has started, let the person know that you think they are interesting, and would like to get to know them.  Suggest meeting for coffee, lunch, dinner, etc. These are all very basic dates that are low-commitment, in case you don't hit it off. Avoid asking them out to a movie on the first date, because it will not give you a chance to get to know one another. If the person says no, smile and say something like: "Well, it was worth a try. Nice to meet you anyway!" and then leave them be. Don't continue to bother the person once they have said no, and definitely don't continue trying to convince them to go out with you. This will make you appear desperate, and make the other person feel uncomfortable.


تواصل مع أحد مراكز إعادة التدوير المحلية. انقل البنزين إلى أحد مواقع التخلص من النفايات الخطيرة. ادفع الرسوم اللازمة لخدمة التخلص من النفايات. اذهب لحضور التجمعات المحلية الخاصة بجمع النفايات. اسأل قسم المطافئ المحلي الخاص بك لتحصل على النصيحة. خُذ البنزين إلى متجر قطع غيار السيارات أو محل صيانة المُحركات. لا تتخلص من البنزين في صندوق المُخلفات أو عن طريق الصرف الصحي.

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Some recycling centers will accept gas and recondition it or recycle it safely. Your city’s government officials should be able to direct you to the right recycling place. Then, call the recycling location in advance to see if they have any particular instructions that you’ll need to follow. This is slightly different than recycling because a waste center will usually dispose of, not repurpose, your gasoline. You can still talk with local government management to determine where a waste disposal site is near you. Call ahead to find out restrictions, operating hours, and what they’ll accept.  Some hazardous waste disposal centers are free only to citizens from a particular area, with outsiders forced to pay a fee for disposal. In less populated areas, your local waste disposal may only be open very limited hours. This is another reason to call ahead. Centers may also have a maximum amount of gas, such as 10 gallons (37.9 L), that they will accept in a single visit or from an individual over a particular time period. If you have a large amount of gasoline to get rid of or if there aren’t other options in your area, you may need to pay for a private disposal service. Find one of these businesses by entering “private hazardous waste disposal” and your location into a search engine. Ask about their fees when you call. You should also check that they are licensed by local authorities. These types of services can be costly, however, they are much cheaper than paying a fine for hazardous dumping. To encourage citizens to safely dispose of waste, many cities hold regularly scheduled recycling and disposal events. They usually publish a list of the details as well as the accepted materials, such as gas, well in advance. To find out if this is an option for you, reach out to your local government. Many fire departments are willing to dispose of your gasoline for you or suggest a location that will help you safely get rid of it. Fire departments can also offer suggestions regarding the safe storage and transport of old...


تواصل مع اختصاصي رعاية صحية لإجراء اختبار غازات الدم الشرياني. استعد للإجراء الطبي. اعرف المخاطر. دع اختصاصي رعاية صحية يختار موضع الاختبار. أخذ عينة دم. اتبع تعليمات ما بعد الإجراء الطبي. إرسال عينة الدم للمعمل. فسِّر النتائج.

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Your doctor or other medical professional can accurately measure your blood oxygen level using advanced techniques and equipment. You may need to have your blood oxygen level tested prior to surgery or other medical procedures, or if you have certain conditions, such as:  Sleep apnea A heart attack or congestive heart failure Chronic obstructive pulmonary disease (COPD) Anemia Lung cancer Asthma Pneumonia Cystic fibrosis A current or possible need for mechanical ventilation to support your breathing While the arterial blood gas test is common and quite safe, you will still want to prepare for the procedure. Talk to your doctor to make sure you understand the test, and ask questions any questions you may have about it. You can also help by letting your doctor know if:  You have or have had bleeding problems You take blood thinners, such as aspirin or warfarin (Coumadin) You are taking any medications You have any known allergies to medications or anesthetics The arterial blood gas test is a routine procedure, and there is little chance of serious issues developing as a result of it. Potential minor risks include:  A small bruise at the site where blood is drawn from the artery. Keeping pressure on the site for at least ten minutes after the needle is removed will lower the chances of bruising. Feelings of lightheadedness, dizziness, or nausea while blood is being drawn from your artery. Prolonged bleeding. This is a potential risk if you have a bleeding disorder or are taking blood-thinning medicines such as aspirin or warfarin. A blocked artery. If the needle damages a nerve or artery, it may cause the artery to become blocked. This is a rare problem. To measure blood oxygen with this method, blood must be drawn from an artery. Usually, one in your wrist (the radial artery) is chosen, although blood can also be drawn from an artery in your groin (the femoral artery) or from your arm above the elbow (the brachial artery). A needle will be used to draw the blood for the sample.  You will be able to sit for the...


تواصل مع الأصدقاء والزملاء والمختصين. اشترِ كتبًا صوتية. احضر ندوة أو مؤتمرًا. انضم إلى نادي أو مجموعة لمناقشة الكتب.

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The more people you come into contact with, the higher possibility to engage in intelligent and informative conversations where you can gain additional knowledge. Since people enjoy informative yet casual conversations on interesting topics, we tend to retain this knowledge better.   Cultivate friendships with intelligent, educated, and experienced people. These friendships will produce stimulating conversations on a variety of topics exposing you to new ideas, perspectives, and understandings. Try to meet up for coffee or tea once a week and discuss anything new you learned or talk about current affairs. Although audiobooks are no substitution for reading, they do permit the listener to gain access to a wealth of general knowledge while performing other tasks like commuting to work or exercising. Audiobooks will also help to increase your vocabulary, a different way to process information, and the ability to achieve a higher level of understanding.   Audiobooks often include commentary by the author, providing you with additional insight to how ideas formed for the book or reasoning behind certain scenes. This information will not only expand your general knowledge on the content of the book but also the writing process and author’s thoughts. You can buy, rent, or borrow audiobooks from a host of places. Instead of listening to music everywhere you go, try to substitute a good audiobook from time to time in your daily commute or exercise time. Listening to professionals conducting the seminar or conference will provide you the general knowledge presented a topic. This is important because the presenter is speaking professionally about the methods, approaches, and experiences they encountered while formulating an analysis that took several years to conduct and yield results.   Although you attend a seminar or conference to listen to professional individuals, make sure you take notes. Listening will help you grasp the information while writing it down will help you to retain it. Listen for the main ideas of...


تواصل مع الطبيب إن أصبت بحمّى. تواصل مع الطبيب إن بدأ الجرح بالنزيف. ابحث عن الرعاية الطبية إن أصبت بأعراض غير طبيعية.

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Low-grade fevers following major surgery are not uncommon, but temperatures of 101°F (38.3°C) or higher may indicate an infection. Other signs of an infection that warrant contacting your doctor immediately include new areas of redness around the site, pus drainage from the incision, drainage that has an odor or is discolored, tenderness in the area, warmth to the touch, or new swelling in the area of the incision. Wash your hands thoroughly, and apply gentle pressure using clean gauze pads or clean towels. Contact your doctor immediately. Do not press firmly on the incision. Apply gentle pressure and wrap the area with clean, dry gauze until you can get to your doctor or to another medical facility to have the area examined. If you develop abdominal pain, nausea or vomiting, or jaundice, which means yellowing of the skin or eyes, see a doctor as soon as possible. Or if you show the following symptoms of a blood clot: paleness, the extremity is cool to the touch, chest pain, shortness of breath, unusual swelling in an arm or leg.


تواصل مع الموسيقيين في مجتمعك. كن على اتصال بوكلاء الحجوزات. دع الصحف المحلية تعرف عن حفلاتك. أقم علاقات داخل المجال الموسيقي. جهز ملفًا صحفيًا عنك لترسله مع بعض نماذج أعمالك. أَنْشِئْ موقعَ إلكتروني. استخدم وسائل التواصل الاجتماعية والمواقع الإعلامية. تعاقد مع وكيل أعمال. ناقش عقدك بطريقة مهنية.

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Get involved with the music events happening in your area. By attending musical events and making friends with other singers and musicians near you, you surround yourself with like-minded people who can support your musical efforts. You can also learn about new possible places to perform, and gain some insight and advice from fellow performers. The more you surround yourself with people who are in your field, the more exposure and opportunities you'll find to show off your talent and get recognized. Investigate and get in touch with booking agents in your area. Inquire if you can open for any upcoming musical acts. Being an opening act for a larger performer is a good way to gain experience and make connections. Eventually, your gigs could become bigger and bigger, leading to more opportunities of a producer or agent hearing your sound. Publicizing your upcoming performances is a good way to get your name out there in your local community. Eventually (hopefully), you will be recognized by your work around your area.  Publicity in your local papers can build up a sizable reputation before your career moves you somewhere bigger like New York, Los Angeles, or Chicago.  Be sure to save positive reviews and articles from publications so you can include those reviews on your personal website and quote them in interviews. Send your demo to record labels, talent agencies, music managers, and A&R consultants (artist and repertoire consultants). Many of these contacts can be found online, you just need to do some searching.  Usually, smaller record labels are more open to receiving a variety of musical material. Don’t limit yourself to only sending your music to big record labels. You might have a better chance of getting your foot in the door by sending your demo to all kinds of record labels. Try to make good impressions on everyone you meet. It doesn’t matter if it’s the secretary at an agency you visit to meet a manager, or a fellow musician you have played with; a lot of music professionals get noticed by word of...


تواصل مع خدمات الطوارئ على الفور. أوقف كل النشاطات. تناول أي أدوية وصفها لك الطبيب لحالتك القلبية. تناول الأسبرين. قم بزيارة الطبيب حتى إن تحسّنت حالتك.

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Your emergency medical services may tell you how to help the person experiencing symptoms. Do exactly what the operator instructs. Call for help before doing anything else.  Calling 911 (or your emergency services number) will speed up your admittance into the hospital vs. driving to the emergency room yourself. Call an ambulance. Do not drive to the hospital yourself unless you have no other option available.    Treatment for heart attacks is most effective if started within 1 hour of the first appearance of symptoms. Sit down and rest. Try to keep calm by breathing evenly as best as you can. Loosen any tight clothing, such as shirt collars and belts. If you take prescription medication such as nitroglycerin, take your recommended dose while you wait for emergency services to arrive. Do not take prescription medication that has not been specifically prescribed for your use by a physician. Taking someone else's medication could harm you. Chewing and swallowing an aspirin can help break up the blood clot or blockage contributing to the heart attack. Do not take aspirin if you're allergic or have been told by your doctor not to take aspirin. Even if your symptoms improve within five minutes, see your doctor. A heart attack can leave clots in your bloodstream that can cause more health problems, such as a future heart attack or stroke. You need to be evaluated by a medical professional.


تواصل مع شركة مُختصة في مُكافحة الآفات والحشرات إذا عانيت من وجود النمل الأبيض بمنزلك. تخلص من الأشجار والأرومات النافقة في حديقتك. استخدم الخشب المُعالَج في البناء. افحص نقاط دخول النمل الأبيض الشائعة. تجنب وضع فرش الأرضيات بالقرب من منزلك. ثبت دروع الوقاية من النمل الأبيض. قيّم مستوى التضرر الذي تعرض له الخشب. استخدم مُنتجات تقوية وتدعيم الخشب مثل حشوة ومقوي الخشب. استبدل الخشب كُليةً.

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Rather than attempting to get rid of termites on your own, let a professional handle the problem for you. Contact several pest management companies in your area and ask for quotes to eradicate the termites. Choose a company with a cost-effective approach in addition to good references or reviews. Decaying wood is top food source for termites and can host a colony of hungry termites. If you keep a lot of firewood or spare construction materials on hand, keep them as far away from your house as possible. If you bring this wood into your house, make sure to look for signs of termite presence like holes in the wood or hollowed feeling or sound. The chemicals in treated wood can act as a deterrent to termites. If you build something outside like a gazebo, deck, or anything above ground, treated wood can help make it less appealing to a wandering colony of termites. The most common way they get into your house is through wood to ground contact, such as a door frame, deck posts, or wood support beams. Address these spots by examining them for signs of termites regularly, get rid of any standing water in the area, and treat the wood with termite prevention like soil treatments that repel termites. You can have mulch in your home but you'll want to avoid putting it anywhere that it may touch your siding or foundation. Mulch is often made from wood and creates moisture in the soil, which makes it a good home for termites.  This also includes your plants. Woody shrubs that touch the wood foundation or siding of your house can house termites and also help hide their presence. This can be especially helpful if you are currently constructing a home. These are metal shields put along the foundation of your home to deter termites. These should be made of a non-corroding metal with no gaps. This can prevent termites from getting access to the wood foundations or structures of your home. If the wood is completely hollowed out, or completely rotted, you will not be able to repair it and will need to replace the wood. Remove the...


تواصل مع قيمك. ركز على الأكثر أهمية بالنسبة لك. ضع أهدافًا لكل من المدى الطويل والمدى القصير. كن واقعيًا.

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Try first to identify what really matters to you. Is it academic success? Your career? Fame and fortune? Setting goals that really mean something to you, that work with your values, will help you to stay motivated in the long-run.   Try to figure out what matters most to you. This could involve your upbringing and what your parents stressed, whether money, appearance, success, or education. It might also be reflected in what you do, for example, and whether you work in finance or for a non-profit organization. Ask yourself what you want in life. Is it to get a good job, to feel a sense of fulfillment, or maybe to help people?  Map out your goals in a hierarchy from most important to less important. Then, write down what values in life you think lie behind these goals. Namely, what is your motivation to achieve them? Focus your energies on goals that you really want in life and that suit your basic values. If you have always wanted to be a doctor, for instance, and helping people is important to you, then going to med school might be a well-suited goal. You might feel unfulfilled, on the other hand, if you want to help people but have a life goal of working in advertising.   Reassess your list of goals and compare it to your motivations.  Do your motives work against your goals or do they go together? Say that you want to be a doctor but find that your motive is not helping people, but earning a lot of money. Are you OK with this? Or will you be unhappy with your job in the long run? Once you have carefully considered your values, think about setting long-term and short-term goals. Having both is important for motivation. Short-term goals are like milestones along the road to one or more long-term goals. Your goals for the near future will help you to see progress, keeping you on track to more distant end.  For example, a short-term goal might be something like handing in your assignments in on time or passing your weekly quizzes. These help you along toward longer-term goals, like getting a good grade in your...


تواصل مع مراكز حماية الحياة البرية القريبة منك. اشرح حالة الطائر الصغير. أوصل الطائر لمركز الرعاية.

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Once you create a temporary nest for an injured or orphaned bird, you should reach out to your local wildlife center. You can locate the nearest wildlife center by contacting:  Your state wildlife agency The Humane Society in your area A local veterinarian that specializes in wildlife or exotic animals The US Fish & Wildlife Service The Wildlife Rehab Info Directory Once you get in touch with a wildlife rehabilitation center, you should describe the bird’s symptoms and provide information on if the bird is a fledgling or a nestling. You should also note where you found the baby bird in the wild, as the wildlife center may use this information when releasing the bird. Bring the baby bird, in its temporary nest, to the nearest rehabilitation center for treatment as soon as possible so it can be treated and released back into the wild. Though you may be tempted to keep the baby bird and treat it yourself or keep it as a pet, the baby bird is considered a wild animal. It is illegal to keep a wild animal in your home and keeping the bird can put the life of the bird in danger.


تواصلي بهدوء. عبري عن مشاعرك لأختك باستخدام عبارات "أنا". استمعي لجانب أختكِ من الحكاية. تذكري كيف كنتِ وأنت بمثل سن أختك. فكري في دوافع أختك. أخبري أحد والديك أو المسئول عنها بما يحدث.

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When you are having any kind of conflict with another person, it’s best to to avoid dealing with the problem while you are feeling angry, frustrated, or upset. You will probably not communicate well, and may just make the situation worse.  If possible, remove yourself physically from your little sister. Talk about what happened when you both feel calmer. If you can’t get away, try to keep your head. Blowing up at her will only make things worse. Take a breath and count to ten before responding. Instead of saying, “You are such a brat!” or “Why won’t you leave me alone?” try telling her, “When you do that, I feel sad/hurt/disrespected/upset. It hurts my feelings. Do you like it when people hurt your feelings?” This helps your sister understand the impact of her behavior and teaches her that her actions have consequences. Using "I" language rather than blaming, criticizing, or accusing your sister will also show her that you respect her. She will be much more likely to treat you with respect in return. How is she experiencing your conflict? Even if you continue to disagree, understanding where she's coming from will help you both move toward a solution. Were you always totally rational, or did you sometimes do ridiculous or embarrassing things? Do you think you ever annoyed people? Do you remember how it felt when people you loved or looked up to were mean to you? Your sister’s brain is still developing, and she needs patience as she figures out how to interact with others. The more empathy you show her, the more she will learn, and the less annoying she will become. If you want to change her behavior, you have to understand why she acts the way she does. Although it may not always seem like it, your sister looks up to you. She wants to spend time with you, and to know that you love and respect her. If you show her that you do, your relationship with her will become much easier.  Consider the consequences of your own actions. For example, if you give your sister the silent treatment she will become desperate...


تواصلي مع أقرب داعميكِ. ضعي حدودًا للمحادثات. ضعي حدودًا للتفاعل. اقبلي الدعوات الاجتماعية. دعي أشخاصًا جدد في حياتك.

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Isolation is normal and okay for a short time. But it is vital that you don’t isolate yourself from your closest supports for more than a short time. They love you and need to know you are alright. They know you better than you do yourself at times. They can help you get back to who you are at your best.  These are the people who know how to be silent with you and know when to push you to step out and have fun. They know how to make you laugh, and they are supportive when you need to cry. You don’t have to let everyone in, but trust those closest to you. These people can also help you recognize if your grief goes into depression and if you need professional supports. Your friends and family might tread over the topic of the other person without realizing how much you are struggling. It is okay to let friends know when you need a change of subject. Just be honest and let them know that you need time. Be specific about what hurts you and what you would like to avoid for the time being. It’s important to know your pain threshold and protect yourself. Perhaps you agreed to be friends with your former loved one, but the “friendly” phone calls are painful. Be honest about how you’re feeling. You may need to totally separate while you give yourself time to heal. Most likely you have coworkers, classmates, or even friends and family who are just outside of the “close supports” category. They may not be the ones you spill your guts to, but they still play a part in your life. It is perfectly fine to turn down your coworker’s invitation to lunch for a spell, but then it will be time to let these people be the lighthearted, friendly, distraction-from-life they were before. These supports generally come with natural boundaries you have already established. You tend to avoid deeply personal conversation, and keep things fun and on the surface. They won’t expect you to trudge into emotional trenches over your 30-minute lunch break. This isn’t about replacing what was lost. Rather, it’s about moving on. Once you find...


توجه إلى الرابط التالي: https://www.messenger.com. سجل دخولك إلى حسابك الشخصي. اكتب اسم صديقك في صندوق البحث الموجود في أعلى يسار الشاشة. اضغط على اسم الشخص الموجود في نتائج البحث لبدء محادثة معه. اكتب رسالة في الصندوق النصي الموجود في أسفل الشاشة. اضغط على زر إدخال أو عودة. اعرف ما إذا كان هذا الشخص قد قام بحظرك أم أبطل حسابه.

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You can use any web browser to access Facebook Messenger on your computer. Blocking your messages is not the same as blocking you on Facebook. When a person blocks your messages, you’ll remain friends with them on Facebook and will be able to interact on one another’s timelines. They can also unblock you at any time. If you’re already signed in, you’ll see a list of recent conversations. If not, click Continue as (your name) or type your login information as prompted. It’s at the top-left corner of the screen. As you type, a list of contacts will appear. This opens a chat with that person. It’s at the bottom of the screen. If you are blocked, you’ll see a message in the chat box (where you just typed) that says “This person isn’t available right now,” they have either blocked your messages, deactivated their Facebook account, or completely blocked you on Facebook. If the message goes through without error, your messages are arriving to their destination. It’s possible that the person just hasn’t logged into to read them. If you received the error message, your final step is to figure out if their profile looks any different on Facebook.  Sign in to https://www.facebook.com, then search for the person’s profile. If you can’t find their profile, they’ve either deactivated their account or blocked you completely. If their profile appears normal, they’ve only blocked your messages. If you can’t find the profile at all, there’s only one way to find out if you’ve been completely blocked—ask a mutual friend to view their profile. If the mutual friend can see the profile but you can’t, your entire Facebook account has been blocked by the user.


توجه إلى الصفحة الرئيسية لمنصّة Adwords من خلال الرابط: اتبع الإرشادات المبينّة على الشاشة عن طريق تقديم عنوان بريدك الإلكتروني واختيار كلمة مرور. انقر على زر إعداد حملتك الإعلانية الأولى. قم بإدخال ميزانيتك اليومية. اضبط سعر النقرة الذي ترغب به. قم بكتابة نص الإعلان. ستجد نفسك في لسان تبويب الدفع (Billing). سيتم توجيهك إلى لسان تبويب المعاينة (Review). ستقوم منصّة AdWords بعرض إعلاناتك بمجرّد تفعيل الحملة الإعلانية والتأكد من وسيلة الدفع، وبعد مراجعة إعلاناتك.

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adwords.google.com. If you already have an google ID and password that you use with Google services such as gmail, YouTube or other, then you can use that as the login information for AdWords. If you don't have an email address that can be used with Google services then you should select the option that says "I do not use these other services." You can then create a new Google account and verify the email address by logging in through Gmail and clicking on the verify link. If you are creating a work advertisement, but Google suggests you use your personal ID, you may want to back out and use a business ID.  Once your email is used to create an adwords account, it can't be used for any other adwords account. This will take you to the Your First Campaign page to set up your advertising.  Enter your website address.  You may choose to enter your home page (example, www.example.com), or another part of your website (example: www.example.com/buynow).  Where you send the visitors is up to you, and depends on what you are trying to accomplish. Enter your target audience.  There are three parts to a target audience:  Location.  Google will default usually to your country.  If you are selling a local service, you would simply remove the country and add the name of your city.  Or if you sell internationally, you can choose other countries. Network.  Google defaults you to running ads on all websites in the Google network, including the tens of thousands of websites where you see "Ads By Google."  If you only want to show on Google and its limited 'search partners,' uncheck the box that says "Display Network." Keywords.  This is the most challenging part of advertising on Google for new advertisers.  A keyword is simply a word or set of words that you think people will be typing into Google to find your product or service.  For example, if you are selling shoes, you might pick keywords like, "red shoes," "Nike shoes," and "buy new shoes." If you want to spend $50 a day, simply enter $50.  You want to enter a number...


توجه إلى الموقع الإلكتروني http://photos.google.com. تأكد أن خاصية جمع الوجوه مفعلة. انقر بداخل صندوق البحث. انقر على وجه لوسمه. انقر على سؤال "من هذا؟". اكتب اسمًا أو انقر على اسم لتحديده. انقر على خيار "إنهاء". انقر بداخل صندوق البحث. انقر على صورة أخرى من صور وجه الشخص. اكتب نفس الوسم الذي كتبته سابقًا. انقر على الوسم في نتائج البحث. انقر على خيار "موافق".

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You can use Google’s Face Grouping feature to label similar faces, making it possible to find photos by searching by a person’s name. If you’re not already signed in to Google Photos, do so now. Before you can assign labels to and group similar faces, you must make sure the feature is enabled (and available in your area).  Click the “…” menu on the left side of the screen. Click “Settings.” Make sure the “Group Similar Faces” switch is in the On position. If you don’t see this choice, the feature is not available in your country. Click your browser’s back button to return to your photos. A list of face icons will appear near the top of the expanded search menu. If you don’t see a photo of the face you want to label, click the right arrow to view more faces. Don’t worry if you see the same person in multiple face photos. You’ll be able to group them later. ” It’s at the top left corner of the screen. Now you’ll see the option to type into the field or select a name from an expanded list. Nobody can see this name except you—even if you choose a full name from the contact list. ” Now when you search for that name in the search field, photos of that person will appear in the results. If you saw more than one face icon for one person, group them all by assigning them the same exact label. You’ll see the face icons appear again. You’ll see the “Who’s This?” box at the top left corner of the screen again. The label and an icon of that person’s face will appear in the search results. A pop-up will appear, asking “Are these the same person?” Both faces (of the same person) will appear just beneath these words. ” Now both faces are assigned to the same label, meaning that when you type that label, photos Google associates with both face icons will appear in the search results. You may have to repeat this process several times for the same person.


توجه إلى صفحة ترغب بالتقاط لقطة شاشة لها. حدد مكان زر لقطة الشاشة ⎙ PrtScr. اضغط على زر لقطة الشاشة ⎙ PrtScr. افتح قائمة ابدأ. اكتب paint في قائمة ابدأ. انقر على أيقونة برنامج الرسام. اضغط باستمرار على الزر Ctrl ثم اضغط على الزر V. افتح القائمة ملف File. انقر على خيار الحفظ Save. أدخل اسمًا للملف ثم انقر على خيار الحفظ Save.

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Anything that's on your screen (other than your mouse cursor) will be captured when you take your screenshot, taskbar included. For example, you might open a Facebook conversation you had with a friend. The "Print Screen" key is typically found in the upper-right side of Dell keyboards. Unlike other computer manufacturers' keyboards, the "Print Screen" key usually doesn't have anything else written on it. The "Print Screen" key may be written a number of different ways, but "PrtSc" and "Prnt Scr" are the two most common variations. Doing so will copy an image of your screen onto your computer's clipboard, from which you can paste it into an application that will allow you to save it as a picture. Some Dell keyboards have "PrtSc" written in a different color than the regular key color (e.g., white). If so, you'll need to press Fn in the left corner of the keyboard while pressing ⎙ PrtScr. You can do this by clicking either the Windows icon (Windows Vista and 7) or Start (Windows XP) in the bottom-left corner of the screen, or you can press the ⊞ Win key. You should see the Paint application pop up at the top of the Start menu's window. For Windows XP, click All Programs and then select the Accessories tab. It resembles a cup full of brushes (Windows XP and Vista) or a painting palette (Windows 7). This will paste your screenshotted image into Paint. It's in the top-left corner of the Paint window. This will prompt a window wherein you can name your file. Doing so will save your screenshot to your computer's default save location, which is usually the Documents folder. You can change the save location by clicking on a folder in the left-hand sidebar.


توجه إلى موقع مطوّر برنامج إف إل ستوديو. انقر على لسان تبويب المحتوى CONTENT. انقر على خيار العينات Samples. ابحث عن العينة التي ترغب بتنزيلها. انقر على خيار اختيار مجاني FREE SELECTION الظاهر أسفل العينة التي تعجبك. انتظر لحين انتهاء التنزيل.

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It's at https://www.image-line.com/. This link will take you to the Image Line home page.  If you aren't logged into your FL Studio account, sign in now by clicking SIGN IN in the top-right side of the page and entering your email address and password. If you haven't purchased a version of FL Studio from Image Line, you won't be able to download free samples. This option is near the top of the page. It's to the right of the "Type" heading near the top of the page. If you don't want to pay for one, you'll need to find a sample with a FREE SELECTION button in the bottom-right corner of the sample's box. If you're comfortable paying for a sample, anything on this page is available. This will prompt the sample to download to your computer, though you may first need to select a download location depending on your browser. You can also click ADD TO CART to place a paid version of the sample you're looking at in your cart. Once you're ready to check out, you'll click the cart link to the left of your name in the top-right corner of the screen, enter any necessary check-out details, and then click CHECKOUT. Once it does, you'll be able to import the file into FL Studio.


توجه إلى موقع يوتيوب. توجه إلى مقطع فيديو. انقر على الفيديو لإيقاف تشغيله مؤقتًا ثم اطّلع على عداد الوقت. توجّه نحو الأسفل وانقر على صندوق "إضافة تعليق عام". اكتب الختم الزمني الحالي كما يظهر في الفيديو. انقر على زر التعليق Comment.

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YouTube will open to the Home page if you're already signed in. If you aren't already signed into YouTube, click Sign in in the top-right corner of the page, enter your email address and password, and click Sign in again. You can do so by typing the video's name into the search bar near the top of the page and pressing ↵ Enter (or ⏎ Return), or you can select a video from the Home page. You'll see the time stamp near the bottom-left corner of the video window, just right of the volume icon; it will be displayed in hours:minutes:seconds format.  You'll also see the video's full length to the right of the current time stamp in "current time stamp / video length" format. For example, if you pause a five-minute video at two minutes and three seconds in, the time stamp will say "2:03 / 5:00". It's below the video's description box, directly beneath the "COMMENTS" heading. Doing so will create a link to that point in the video when you post your comment. To use the previous example: you would type something like "Check out 2:03" in the comment box. It's below and on the right side of the comment box. This will post your comment. The time stamp will automatically turn blue and link to the time you specified.


توجه الى أقرب مستشفى إذا كنت تعاني من ورم دموي في رأسك أو أعضائك الداخلية. اذهب إلى أقرب مركز طبي إذا ما تم فتح الجلد نتيجة للورم الدموي. راجع طبيبك إذا لم تتحسن الأعراض بعد أسبوعين.

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any injury to an area that isn't an arm or leg should be immediately evaluated due to risk for internal hematoma.  An acute subdural or epidural hemorrhage to your brain can develop over a period of minutes or hours. Both occur around/in the brain, both occur with trauma, and both require immediate evaluation. If not promptly treated, they can lead to a severe brain injury and possibly death. Subdurals are often accompanied by a "thunderclap" headache. It is also possible to develop chronic subdural hemorrhage. This type of hemorrhage can develop over a period of many days to many weeks and you may not notice any symptoms until some time after the hematoma develops. It is important that you get the hematoma on your head or internal organs checked by a doctor to rule out any serious complications. If the skin is broken on the hematoma, you may be at risk of infection. Your doctor will need to examine the hematoma and decide if it would be beneficial to drain the blood from the hematoma. If you develop new, unexplained bruising, these could be a sign of another medical issue. Your doctor should examine the new bruises and determine what may be causing them to develop. If an extremity hematoma does not improve despite diligent home treatment after two weeks, make an appointment to see your doctor. You should see reduced swelling and pain from the hematoma after two weeks of good home care. Your doctor will examine the hematoma and determine if there many be other medical issues that are slowing down the healing process.


توجّه إلى صفحة الويب التي ترغب بالبحث فيها. انقر على أيقونة الدليل. ابحث عن الخيار "بحث" وانقر عليه. اكتب الكلمة أو العبارة التي ترغب بإيجادها في صفحة ويب. راجع العدد المتكرر للكلمة أو العبارة في الصفحة. أغلق أداة البحث عن طريق النقر على الرمز "X" أو الضغط على زر الخروج في لوحة المفاتيح.

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Once you have Chrome open, type the URL of the webpage into the address bar and press ↵ Enter. Allow the page to fully load before taking the next step. Click the three horizontal bars on the top righthand side of the browser page. This should be located below the “X” button that closes the browser, if you are using a PC. When you hover over it with your mouse, text should appear that says “Customize and control Google Chrome.” Once you click “Find,” the drop-down menu should disappear, and instead, a small text box should appear beneath the address bar. Inside the text box should be a search bar, up and down arrows, and an “X.” If you have never used the Find tool before, then nothing will be typed into it. However, if you have, then you will have to delete the word or phrase that is currently typed in. You can press ↵ Enter when you are done typing, but it is not necessary for the search function to work. After you are done typing, Chrome will automatically search for the term. After you type in the term, Chrome will highlight every instance that it is used on that webpage. For example, the search function will put “1 of 20” in the right side of the search box, telling you how many times the term was found.  You can click on the up and down arrows to scroll through every time the word or phrase is used. The current instance that it is showing you, as you press the arrows, will change from being highlighted in yellow to being highlighted in orange. When you are done using the tool, you can use either of these methods to close it. The highlights of your search term will disappear when it is closed.


توجّه إلى صفحة لاحقة أدلت بلوكر. انقر على زر الإضافة إلى متصفح كروم ADD TO CHROME. انقر على خيار إضافة اللاحقة Add extension عندما يُطلب منك ذلك. انقر على أيقونة لاحقة أدلت بلوكر. أدخل كلمة مرور. انقر على زر الحفظ Save. افتح صفحة اللاحقات في متصفح جوجل كروم. توجّه نحو الأسفل حتى تصل إلى لاحقة أدلت بلوكر. فعّل صندوق "السماح بالعمل في وضع التصفح الخفي".

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This will open the Adult Blocker window. It's a blue button in the top-right corner of the window. This will install Adult Blocker in your Chrome browser. It resembles a silhouette of an infant. You'll find it in the top-right corner of the Chrome page. Doing so prompts a drop-down menu. Type a password into the "Password" and "Re-enter" password fields that are in the drop-down box. This will apply a password to Adult Blocker's settings, making it impossible for anyone else to disable Adult Blocker. Type chrome://extensions into Chrome's address bar and press ↵ Enter. This will open a list of your extensions. If Adult Blocker is the only extension here, you don't need to scroll down. It's below the extension's name on the left side of the page. This will prevent people from using Incognito mode to bypass your porn blocker's settings.


توجّه إلى متجر البقالة. تناول إفطارًا يتكوّن من 300-400 سعرة حرارية خلال 90 دقيقة من استيقاظك. قلل حصص تناول الوجبات بنسبة 25%. استعض عن البروتينات الدهنية بالبروتينات الصافية. تجنّب السعرات الحرارية السائلة. قم بإجراء هذه التغييرات لمدة 4 أيام، ولكن فكّر بتحويلها إلى تغييرات حياتية.

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Stay on the perimeter of the store and buy mainly fruits and vegetables. Over 1/2 of your plate should be filled with vegetables at each meal.  Aim to replace processed foods, such as bread, with complex carbohydrates from fruits and vegetables. High-carb vegetables include squash, beans, sweet potatoes, green peas, carrots, beets and corn. These vegetables will fill you up and keep you full longer than bread or pasta. Mix in low-carb vegetables, such as avocado, green beans, tomatoes, bell peppers, broccoli, mushrooms, spinach, lettuce, chard, asparagus and summer squash. Get a variety of colors into your diet. Buy red, green, orange, brown, blue and any other color of fruit and vegetable you can get your hands on. Colors indicate different nutrients and a balanced diet. Breakfast jump starts the metabolism to ensure you are burning, rather than storing fat. Try high-protein breakfasts, like Greek yogurt, oatmeal, quinoa, an egg white omelet or a large smoothie. You will want to reduce overall calories by 25 percent over the next 4 days, and reduce portion sizes on fatty foods is a great way to do that.  Replacing processed foods with produce will also reduce your calorie intake. Don’t skip meals. You should eat 3 meals with 2 snacks per day. Try to limit snacks to a single serving of protein or fruits and vegetables. If you are eating a 2,000-calorie diet, you will reduce to 1,500 calories. If you are eating a 2,500-calorie diet, you will reduce to 1,875 calories for 4 days. Replace all full-fat dairy products with no-fat dairy products. While eating high-protein, no-fat Greek yogurt each day can help you lose weight faster, full fat cheeses and milk can pack on lbs. Choose non-dairy proteins for the next 4 days. Eat salmon, tuna, mackerel, turkey, chicken, and beans or lean cuts of meat in 4 oz. sizes for lunch and dinner. Eat 1 serving of almonds or 1 serving of Greek yogurt for a post-workout snack, starting on day 2. Drink only water, tea or drip coffee for the next 4 days.  Alcoholic beverages, sodas...


توخ الحذر عند استخدام أواني الطهي غير اللاصقة وأواني الخبز. كن حذرًا من مصادر مركب PTFE لا يستخدم تلك المركب فقط في أواني الطهي، لكن أيضًا في منتجات آخرى التي تصمد على درجات حرارة عالية. احذر من الغازات السامة الآخرى. تجنب استخدام المنظفات المنزلية التي تحتوي على الأمونيا. كن حذرًا عند استخدام الشموع وملطفات الجو. لا تدخن حول طائرك. اختر الآثاث والمنتجات المنزلية بعناية.

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Bird’s lungs are designed to be extremely efficient at absorbing oxygen, which unfortunately means they also quickly absorb toxins. Combined with their small size and high metabolism, this means that only a small amount of toxin can kill a bird. The coating in non-stick cookware contains polytetrafluoroethylene (PTFE), a compound that can be deadly to birds. At normal cooking temperatures (250°F to 450°F), with a vent fan on, PTFE-coated pans are safe. But they can release toxic fumes when:  A PTFE-coated pan boils dry or is heated while empty. Never boil water in a PTFE coated pan. Used as a drip pan under burners. PTFE releases toxic chemicals starting at 536°F, and drip pans can easily reach 600°F or hotter. Scratched. Scratched or otherwise damaged non-stick pans can release toxic chemicals at lower temperatures. Throw them out. PTFE is not just used in cookware, but also in many products that must withstand high temperatures. Consider replacing any of the following, or call the manufacturer to see if the product is safe for use around your bird:  Stain repellants like StainMaster and Scotchguard Space heaters and heat lamp covers Non-stick irons and ironing board covers Hair dryers Non-stick cooking devices like griddles, waffle makers, electric skillets, bread makers, and popcorn poppers Non-stick slow cookers Ceramic cooking stoves PTFE coated products are the most common source of toxicity for birds, but far from the only one. The following can prove fatal to your bird:  Carbon monoxide – Invisible, tasteless, and odorless, carbon monoxide is produced by fires, automobile exhaust, and central heating units. Even if you don’t have a bird, you should have a carbon monoxide detector in your home to protect you and your family. Natural gas – If you use gas for heat or cooking, a leak in the line or an unlit pilot light can result in high levels of natural gas that can prove fatal for birds (and deadly for people). Check your pilots regularly, and position your bird’s cage far from sources of natural gas...


توصل إلى الرابط الخاص بحساب صديقك على سناب شات. انقر على الرابط لفتحه. انقر على "فتح سناب شات" (بالإنجليزية: انقر على "أضف كصديق" في سناب شات (بالإنجليزية: شارك رابط حسابك على سناب شات.

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Snapchat users can now create a link that will open their Snapchat profile in the Snapchat app when you tap on it. Have your friend send you the link via text or email so that you can tap it. The link will look like https://www.snapchat.com/add/username. You'll need to open the link on your phone that has Snapchat installed. When you tap the link, a Snapchat page will open in your phone's browser. This will launch the Snapchat app. You may be prompted to select the Snapchat app from a list of apps before it opens. This will add the person to your Snapchat friends list. The person will be notified that you've added them, and they'll need to add you back in order to send Snaps or see their Story. You can send your Snapchat URL to your friends from your profile screen:  Open the Snapchat profile screen by swiping down on the Snapchat camera screen. Tap "Add Friends" and then "Share Username." Select how you want to send the link. You can use your messaging app, or add it to an email. You can also post it to your social media apps by selecting the app you want from the list.