لف القماش المصبوغ في كيس بلاستيك. اترك القماش في الكيس لمدة 8 ساعات. أزل القماش من الكيس وأزل الأشرطة المطاطية. انقع القماش في محلول ماء مالح. اشطف القماش بمياه باردة ونظيفة حتى تتدفق بشكل نقي. اترك القماش يجف. اغسل القميص بشكل منفصل أول ثلاث غسلات.

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Place the fabric into a plastic bag, then tie the bag shut. Be sure to press out all the air inside the bag. You can also place the fabric into a large, re-sealable plastic baggie (i.e. Ziploc bag), and then zip the bag shut. During this time, the dye will set into the fabric. Try not to move the bag during this time, or you might mess up the colors. It would be best if you left the bag in a warm, sunny location. This way, the heat of the sun can set the dye into the fabric better. If you are having trouble getting them off, cut them off with a pair of scissors. Once again, food coloring can stain your hands, so you should do this with a pair of plastic gloves. If you need to set the fabric down on anything, cover the surface with plastic wrap, wax paper, or aluminum foil first so that you don't stain it. Mix together 1/2 cup (150 g) of salt and 1/2 cup (120 mL) of water. Dip the fabric into the salt-water, then pull it out and wring out the excess water. Hold the item under a faucet, then turn the faucet on. Let the water run until it turns clear. You can also dip the item into a bucket filled with water, but you will need to keep changing the water until the water stays clear after dipping the item into it. You can hang the fabric up to air dry, or you can toss it into the dryer to speed up the process. The heat from the dryer might even help set the dye into the fabric better.  Be aware that the colors will be faded once the shirt dries. This is the nature of using food coloring as a dye. Do not use a dryer if you used silk, wool, or nylon. Food coloring is more of a stain than a dye. It is not as permanent as actual clothing dye, and it will fade over time. It may also release color the first few times that you wash it. In order to prevent staining the rest of your laundry, you should wash the garment separately for the first 3 washes.


لف حول حافة كوب دائري بقلم رصاص. ارسم خط أفق في مركز الدائرة. ارسم علامة × على الدائرة المقسومة لتقسمها لستة أقسام متساوية. حول كل قسم من الستة أقسام لمثلث. امسح الخطوط الإرشادية.

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This will create a circle. It's important to use a pencil because you'll need to erase the marks you made later. You can also trace the rim of an upside-down mug, a jar or food container, or anything else with a round base. You can use a ruler, book, or any straight edge to do this. If you do have a ruler, you can find the halfway mark by measuring the vertical length of the circle and splitting it in half. Since you already have a line running down the middle of the circle, the X will have to be taller than it is wide to keep the pieces even. Just think of this as slicing a pizza into 6 equal pieces. To do this, simply use a ruler to draw a straight line under the curved part of each section, connecting it to the other two straight lines to form a triangle. Repeat this process six times. You can think of this as forming a "crust" around your pizza slices. The guiding lines include the lines in your original circle, the three lines that separate the circle into six sections, and any other marks you made along the way.


لف شريط القياس حول الجزء الأكثر سُمكًا من قضيبك المُنتصب. اضبط قراءة شريط القياس عند تلاقي نهايته مع موضع القراءة. افحص القراءة.

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This is the circumference of your penis. The thickness of your penis is what most influences your condom size, though the length of your penis can also affect the size you need. The girth is more important than the length because the condom will not adjust much to allow for a thicker or slimmer penis. However, the length can be flexible. A condom that is too long can be rolled down at the base, while a condom that doesn't reach the base of the penis still offers adequate protection if it correctly fits your girth. There shouldn't be any slack in the tape or string, but you also don't want it to be tight against your skin. Place your finger or make a mark at the point where the end of the tape or string meets the remaining portion. You may be tempted to add a little slack to increase your measurement, but remember that this opens you up to risk because your condom won't fit well. No one but you has to know your number, so be accurate. If you used a measuring tape, you could just check the number on the tape itself. If you used a string, lay the portion that you wrapped around your penis on a ruler to get the measurement. Write this number down or note it somewhere, such as in your phone. This is your girth measurement.


لفي رموشك. ارتدي ألوانًا تظهر عيونك.  ارسمي استخدمي قطرة العين إذا كانت عيونك تبدو متعبة أو محتقنة. نسقي بين عيونك ولون شعرك.

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Even if you are wearing makeup, most makeup artists agree curling your lashes is a must, because it makes your eyes look larger and more awake. Use an eyelash curler to first curl along the very base of your lashes (squeezing for 10 seconds), then the middle of your lashes and the ends. This will give your lashes a natural curl instead of just bending them up at one harsh angle. If an eyelash curler is out of the question, there are other ways to make your lashes stand out.  Blow on the ends of your fingertips to warm them up, then gently press your lashes up. Hold for ten seconds, and repeat if necessary.  Heat a spoon in a mug of warm water, then hold the edge of the spoon along the root of your eyelashes. The curved side of the spoon (the side that holds soup or cereal) should be facing out, away from you. Use your fingers to gently push your lashes up and against the edge of the spoon.  Use a clean toothbrush to brush your lashes upward. Run the bristles under hot water to warm up the brush, wiping off excess moisture on a towel. Then brush the bristles up through your lashes, a starting near the root, and holding at the tips for ten seconds. Figure out what shades really highlight your eye color and buy shirts and scarves in those colors. Think about what color you are wearing when people compliment your eyes, or try holding up a bunch of different colored fabrics to your eyes and have a friend tell you which ones look best.  Blue eyes should start out with black and different shades of blue (darker blues will make your eyes look a deeper blue, lighter blues will lighten), purple, pinks, and light green.  Brown eyes should start with oranges and red (or combinations like peach), shades of light brown, bold blues, lavender, gold, and moss green.  Green eyes should try any shade of purple or green, black, navy, pale yellow, and deep browns.  Hazel eyes should try black, navy, and other dark neutrals, orange, burgundy, and lavender. Your eyebrows frame your face and bring balance to your features. Stick...


لفي شريط ستان حول الحافة العلوية لعمل شكل بسيط. استخدمي قصاصات زهور الشيفون كبديل إذا أردت شكلًا يناسب الفتيات. جددي شريط الستان أو الزهور بالظلال اللامعة إذا أردت. لفي إكليل زهور حول سطح الطاولة إذا أردت شكلًا كثيفًا. اخلقي شكلًا أجمل بمفرش حافته من النتوءات المدورة. استخدمي الأكاليل الخرزية بدل القماشية.

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Choose a ribbon color that goes well with your table. Measure the circumference of your table, then cut the ribbon accordingly. Wrap the ribbon around the tabletop so that it covers the knots. Use a drop of hot glue or fabric glue every 6 to 12 inches (15 to 30 cm) to secure the ribbon to the tutu.  Make sure that the ends of the ribbon are in the back of the table. Match the color to the tutu or the tablecloth. You can also use a darker shade than the tutu (i.e.: dark pink ribbon for a light pink tutu). Choose a ribbon that is wide enough to cover the knots. Something that is at least 1 inch (2.5 cm) will work fine, but you can go wider. Measure the circumference of your table, then cut some chiffon flower trim to that length. Glue the trim around the edge of the table to hide the knots from the tulle. You can use fabric glue or hot glue for this.  For a non-permanent option, use pins instead. The bulk of the flowers should help hide the pins. Choose a trim that is wide enough to cover the knots. It can be the same color as the tulle and/or tablecloth, or a coordinating color. You can find this trim at a fabric store's trim and ribbon section. Some craft stores may sell ribbon that looks similar. Wrap your ribbon or chiffon flower trim around the table first. Next, use a stencil to trace shapes onto the back of glittery scrapbooking paper. Cut the shapes out, then secure them to the trim with hot glue or fabric glue.  Use shapes and colors that match your theme. For example, use princess crowns for a princess party, or hearts for a wedding. The shapes should be around 6 to 8 inches (15 to 20 cm) tall. Don't get carried away. You only need 1 shape at each corner, and 1 shape in the middle. Measure the circumference of your table, then buy a floral garland that’s close to that length. Cut the garland shorter, if needed, then wrap it around the tabletop. Use T-shaped floral pins to secure it to the tutu, making sure that you go through the tulle, elastic, and tablecloth. Again, if the table is against a wall,...


للإشارة إلى الأقارب بالمصاهرة.

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In-laws: Susraal  Mother-in-law: Saas OR "Khush'daman" (name showing respect) Father-in-law: Sussar  Daughter-in-law: Bahu  Son-in-law: Damaad  Brother's wife: Bhaabi  Sister's husband: Behn'oi  Wife's sister: Saali Wife's sister's husband: Hum-zulf  Husband's sister: Nand  Husband's sister's husband: Nand'oi  Wife's brother: Saala Wife's brother's wife: Salhaj  Husband's older brother: Jaayth  Husband's older brother's wife: Jaythani  Husband's younger brother: Daywar  Husband's younger brother's wife: Daywrani


لم جميع البقايا. لف الألعاب النارية المنقوعة. ضع الألعاب النارية في سلال القمامة المنزلية العادية.

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After your firework show, comb the area for any pieces that may have scattered in the explosion. Watch the fireworks as they fall to the ground, and mark their locations so that you don't miss anything. If you leave a piece of burning material on the ground, you might start a fire! Furthermore, fireworks often contain metals and other materials that can pollute an ecosystem and contaminate the water table. Do your part to minimize your impact. Use trash bags, Ziploc, or plastic wrap so that the wet explosives don't dry out. Consider double-wrapping the bags. It's okay to put multiple fireworks in the same bag, as long as it is sealed. Fireworks cannot be recycled or composted. If possible, bring the fireworks to your local solid waste center. Make sure to tell the workers at the waste center that you are disposing of fireworks – and whether they are live, spent, or duds. If you don't feel comfortable placing fireworks in the garbage, contact your local fire department. Some police and fire authorities will take fireworks and ensure proper disposal. This applies especially to live fireworks.


لمعي علامات الحكة الكبيرة بممحاة. رشي مُنظف زجاج على منشفة ورقية وامسحي الحقيبة جيدًا. امسحي علامات الحكة الشديدة بالفازلين أو الكحول المُحمر. امسحي الحقيبة باستخدام خليط من الصابون المعتدل والمياه المقطرة. استخدمي قطعة قماش جافة لتجفيف الحقيبة. خزني الحقيبة في مكان آمن وجاف.

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For large marks, an eraser can provide friction to remove the transferred color from the leather. Gently rub the eraser against the scuff, clearing any eraser shavings as you work. Wipe the paper towel in circular motions to pick up dust and polish the surface of the bag. This should remove most dust and dirt. Using a paper towel or a q-tip, apply a small amount of vaseline or rubbing alcohol to the mark. Try the vaseline first, as rubbing alcohol is a paint stripper and should be used sparingly. Wipe the area off with a dry cloth after a few moments. If the mark is particularly stubborn, you can apply a bit of pressure as you rub the q-tip or paper towel into the mark. Dampen a soft cloth and add 1 small drop of non-detergent cleaner to the surface of the cloth. Apply the gentle cleaning solution all over the bag in circular motions. Make sure the entire bag is dry, including any spots that have handles, rivets, or crevices. You might want to allow it to dry overnight before placing it in a dust cover for storage. After cleaning, make sure you place the bag, in its dust cover, in a location that is safe for long-term storage. If you don’t have a dust cover, you can order one online base on the size of your bag. Your storage space for your bag should be room-temperature and low-humidity.


لنبدأ بنظرة عامة. تحقق من وجود أية أجهزة مثل الخراطيم، الأنابيب الوريدية، أسلكة تخطيط رسم القلب، جهاز تنظيم ضربات القلب، دبابيس الجراحة، أو أنابيب التصريف. التحقق من مجرى الهواء. فحص العظام. ابحث عن العلامة الظلية للقلب. فحص الحجاب الحاجز. فحص القلب. التحقق من مجال الرئة. فحص نقير الرئة.

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Before you go on to focus on the specific details, it's good practice to take an overview. The major things that you might have skipped over may change the baseline normals you adopt as reference points. Beginning with this overview may also sensitize to look for particular things. Technicians often use what is called the ABCDE method: check the airway (A), bones (B), cardiac silhouette (C), diaphragm (D) and lung fields and everything else (E).  Check to see if the airway is patent and midline. For example, in a tension pneumothorax, the airway is deviated away from the affected side. Look for the carina, where the trachea bifurcates (divides) into the right and left main stem bronchi. Look for any fractures, lesions, or defects. Note the overall size, shape, and contour of each bone, density or mineralization (osteopenic bones look thin and less opaque), cortical thickness in comparison to medullary cavity, trabecular pattern, presence of any erosions, fractures, lytic or blastic areas. Look for lucent and sclerotic lesions.  A lucent bone lesion is an area of bone with a decreased density (appearing darker); it may appear punched out compared to surrounding bone.  A sclerotic bone lesion is an area of bone with an increased density (appearing whiter).  At joints, look for joint spaces narrowing, widening, calcification in the cartilages, air in the joint space, and abnormal fat pads. The silhouette sign is basically the elimination of the silhouette or loss of lung/soft tissue interface, that occurs after a mass or flood in the lung. Look at the size of the cardiac silhouette (white space representing the heart, situated between the lungs). A normal cardiac silhouette occupies less than half the chest width. Look for water-bottle-shaped heart on PA plain film, suggestive of pericardial effusion. Get an ultrasound or chest Computed Tomography (CT) to confirm. Look for a flat or raised diaphragm. A flattened diaphragm may indicate emphysema. A raised diaphragm may indicate area of airspace consolidation (as...


لون قطعة أخرى من الزجاج المُوصل للكهرباء بالجرافيت. ضع فاصلًا بين قطعتين الزجاج. أضف محلولًا كهربائيًا. اكبس قطعتين الزجاج معًا.

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This peice of glass will act as a counter-electrode. You can use a regular graphite pencil. Just rub the tip of the pencil over the glass until it is fully covered with the graphite residue. You can cut a thin plastic spacer to put between the pieces of glass. The spacer should go on the clean side of the glass (opposite the tea or graphite side). Alternatively, you can put tape around the edges on the clean side of the glass to form a spacer. This keeps the glass ever so slightly separated. An iodine solution is an ideal electrolyte. You can get it over the counter at most pharmacies. Mix the solution in a 3:1 ratio with alcohol. Put one to two drops of the solution between the two pieces of glass. Before the solution has time to evaporate, press the two pieces of glass firmly together. Use alligator clips to hold them in place. Your cell is now capable of producing electrical currents when exposed to light. You can test this by placing the cell in sunlight and using a multimeter to check for current.


ليكن دافعك داخليًا. تعلم من أخطائك. لا تيأس. غادر نطاق ارتياحك. اخرج بعملك للعلن. لا تتوقف عن التعلم. لا تعمل وحدك.

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If you want to achieve greatness to impress others, your undertaking may be doomed before it even starts. This is because many of the people who achieve greatness aren’t seen as great at first. Stephen King, for example, was told that his first novel, Carrie, would never sell. It went on to sell 1 million copies in its first year, but as he says in On Writing, he was only able to continue writing because he was in it for his own passion: “I did it for the pure joy of the thing. And if you can do it for joy, you can do it forever.”  For example, the list of now-famous authors who were rejected at first, even many times, is incredibly long. Jane Austen’s first several novels were rejected by multiple publishers, even though she’s been considered one of the greatest writers in the English language for close to 200 years now. Frank Herbert, author of the world’s best-selling science-fiction novel of all time, Dune, was rejected 23 times before someone agreed to publish his novel -- and even then, they weren’t sure they were making the right choice. The history of scientific achievement is also a history of people who were considered wrong or even insane before time and study proved them right. Astronomer Galileo publicly supported the Copernican idea that the Earth revolved around the Sun in 1610 and -- despite the fact that his findings were correct -- was persecuted by the Catholic Church for heresy. He wasn’t officially pardoned by the Vatican until 1992. It may seem trite, but learning from your mistakes is a hallmark of the great. People who continue to make the same mistakes over and over again tend not to get very far. According to best-selling author and inventor Scott Berkun, understanding four basic types of mistakes can help you understand them and prevent them:  “Stupid” mistakes are things that just happen: you order the wrong coffee, you leave your keys at home, you stub your toe coming up the front steps. Being human pretty much guarantees that these things will happen occasionally, and there isn’t...


ليكن موعد نومك منتظمًا. لا تستعمل زر "الغفوة" على الهاتف. تجنب القيلولة الطويلة. استيقظ في نفس الموعد كل يوم. التزم بروتين ثابت قبل النوم.

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Sticking to a schedule is very important if you want to send relaxing signals to your body at the right time. Maintaining a regular sleep schedule works because you follow your body’s circadian rhythms. It is not just children who need a good bedtime routine; adults also need to relax and unwind before they go to bed. Try to have regular times when you go to bed and wake up every day--even on weekends. The snooze button might be tempting, but it does not lead to high-quality, restful sleep. Instead, it makes it more likely that you will be overtired in the mornings and overenergized in the evening hours when you should be relaxing. Try to resist the urge to hit "snooze" in the mornings and instead make yourself get out of bed. It's important to avoid long naps during the day as much as possible. If you can restrict your sleeping to night-time only you will likely have a more relaxing bedtime. If you absolutely have to nap, be sure that you nap for less than 30 minutes and that you nap in the mid-afternoon while it is still light outside. Napping for too long or napping in the evening hours can disrupt your ability to relax at bedtime. It can be difficult, but if you want to stick to your schedule you have to try to avoid sleeping in as much as possible. Set your usual alarm during the weekend as well as during the week. If you go to bed and get up at roughly the same time every day you will program your body to sleep better. Develop a relaxing routine that you perform every night 15-30 minutes before you go to bed. Take a warm bath. Stretch your body. Read a book. Listen to relaxing music. Doing these things every night will help your body know when bedtime is approaching. Incorporating a relaxing activity into your routine will help you fall asleep (and stay asleep). Eventually these activities will signal your body to begin relaxing and preparing for good sleep at the same time every night.


لِف الزنجبيل في البلاستيك الشفاف المُعد للتغليف وضعه في كيس تخزين ذات سحّاب. جمّد الزنجبيل المفروم. جمّد الزنجبيل المقطع. قطّع الزنجبيل على شكل أقراص مستديرة.

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Carefully take a sheet of plastic wrap and wrap it around the unpeeled ginger once or twice until it's completely covered by the plastic wrap. Then, place the ginger in a zipper storage bag, taking care to push out any extra air. Place the zipper bag in the freezer and enjoy the ginger for the next few months. Grating whole, frozen ginger root with a cheese grater is very easy, by the way . First, peel the ginger and mince it finely. Then, spread or scoop the ginger on a tray that is lined with parchment, using portions that are teaspoon or tablespoon sized. Place the tray in the freezer until the ginger is completely frozen and then transfer it to an airtight container like Tupperware or a jar with a tight lid. Place it in the freezer and enjoy this minced ginger for up to six months. Chop up ginger into the size you'd like it to be for your future meals, whether it's into thumb-sized pieces or matchstick-sized pieces. You can mix and match, cutting up the ginger into any size you like while keeping on the skin. Then, store the ginger in an airtight container and place it in the fridge. If you know you'll cook the ginger in medallions, you can peel it, cut it up into a medallion shape, and then place it a glass bowl or another freezer-friendly open container. Place it in the freezer until the ginger is completely frozen, turning over the ginger after an hour to speed up the process if you like. Then, place the ginger in an airtight container and seal it. Place it in the freezer and enjoy this frozen ginger for at least three months.


مارس الأنشطة المنزلية خلال الوقت الأكثر سخونة من اليوم. ابحث عن أماكن للاستراحة في الظل إذا كنت في الخارج لفترات طويلة. تجول بالخارج في مكان أكثر برودة إذا كنت ترغب في الاستمتاع بالهواء الطلق. ارتدِ ملابسًا خفيفة وفاتحة اللون للحفاظ على برودة جسمك. استرح من الحرارة إذا بدأت تشعر بالإعياء.

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From 10 a.m. - 4 p.m., the temperatures outside can be sweltering. To keep cool and avoid the harsh sun, stay indoors or go to a location that has air conditioning if you don’t have it at your home.  For example, if you want a low-cost activity, you can plan to study at the library, or go for a walk in the mall. If you want a fun activity to do with friends you can plan to have lunch with friends in a restaurant, go to a museum, or see a movie. Avoid spending longer than 30-45 minutes in direct sunlight during the day. When you’re doing an outside activity, take time to sit under a tree, relax under an umbrella, or hang out in a tent to replenish your energy. If you’re going somewhere where there won’t be many shady places to sit, remember to pack an umbrella or tent. In a pinch, you can even sit under the tailgate of an SUV or in a car with the windows open. Places like mountains, dense forests with plenty of shade, rivers, and valleys have natural breezes that can be extremely refreshing and cooling. If you want to do something outside, plan a day of hiking in a forest under the shade of trees, or take a walk along a river or stream with a strong breeze. Remember that the breeze won't always be blowing in these places, but they tend to be more windy than other areas. Lightweight clothes in a lighter color, like white, pale blue, light tan, light pink, and pale yellow, are the best choice when you’re trying to keep cool. If you’re at the beach or at home, you can wear less clothing, like tank tops and shorts or a bathing suit. If you’re running errands or going to work, wear clothes made of light materials like linen, cotton, silk, or other breathable fabrics. When you’re trying on clothes, aim for styles that have looser, flowy cuts, which can keep your body cooler and less restricted. If you’re outside during the day, and start to feel dizzy or sick, go indoors into a cool area and drink at least 2 US quarts (1,900 mL) of water. Be sure to rest for at least 2 hours before going back outside. Symptoms such...


مارس التأمل كل يوم - ولو لدقائق معدودة - لتساعد عقلك على الاسترخاء. اكتب مذكرات يومية. اعتمد على نفسك. ابحث عن هواية. أمضِ وقتًا أطول في صحبة نفسك. أمضِ بعض الوقت مع الأصدقاء الانطوائيين. فكِّر في الاستعانة بطبيب نفسي. كن صادقًا مع نفسك. إذا كنتَ قد عقدت عزمك، فخذ على نفسك عهدًا بالصمت لفترة قصيرة.

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to help quiet your mind for at least a few minutes every day. Not only will meditation get you a clearer, more thoughtful, tuned-in mind, but it can help lower your cholesterol and blood pressure, too. Just 10-15 minutes each day can leave you feeling zoned and zenned for the next 24 hours.  If you're not the meditating type, other activities can substitute for this feeling. Take a walk in your favorite local park, or just sit on a bench and read. Grab a journal and spend some time writing down your thoughts. Anything that's a bit of "me-time" will do the trick. Do people playfully tease you and tell you to take a hike? Perhaps you should tease them back and actually do it.  Live in the moment by practicing such techniques as mindfulness and Zen driving. Contemplating the mysteries of science (the universe, quantum theory) can also be an intensely introspective experience. One way to shift focus (and be more observant, as mentioned above) is by keeping a journal. Commit to a daily writing practice and ask yourself questions like:   What did I feel? Why? What did I learn today? Who did I learn from? What ideas arrived? Who or what did I think about today? How was today different than yesterday? Than last week? Than last year?  What can I be grateful for? Who in our world seems lonely? Why? While there's no shame in asking for help, your quiet confidence will give you the strength to do it yourself, which in turn will make you more valuable to others. And when you do need to ask for help, your introspective nature will enable you to focus and to ask the right questions. When you can spend time alone with yourself doing quiet, thoughtful things, it’ll be easier to do the same in larger groups. And you’ll probably be surprised how much you enjoy it as well. You'll cultivate patience and nurture your inner world, as well as provide yourself with more conversation material when it's time to socialize. Try knitting, zen gardening or some other activity that doesn't require extraneous talking. Even just picking up a...


مارس التأمل. جرب طرق "الوعي التام". امنح نفسك القوة بمراجعة إنجازاتك. اعمل ملصقـًا يعبر عن قوتك الداخلية. غيـِّر الأفكار السلبية إلى أخرى إيجابية. اكتب يوميات الشعور بالعرفان. ابحث عن المعنى في الصراع الذي تمر به.

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. Meditation encourages you to embrace being in the present moment, accepting it without judgment. It can help you realize how strong you really are. Many research studies have shown that practicing meditation has a variety of physical and mental health benefits, from lowering your heart rate and boosting your immune system to promoting feelings of calm and well-being. Meditation can even help rewire how your brain responds to stress. Many types of meditation exist, although one that has received a lot of scientific study is "mindfulness" meditation.  If you can't find a meditation class near you, you can find many online. The UCLA Mindful Awareness Research Center has several downloadable MP3 meditation guides.  There are also several mobile apps that offer guided meditations and mini-meditations. And of course, wikiHow has many articles to help you learn to meditate. Mindfulness has significant scientific support. Studies have shown that using mindfulness techniques can help you feel calmer and more relaxed, improve your relationships, increase your empathy, and even lower your blood pressure.  The University of California, Berkeley's Greater Good Science Center has a website with many mindfulness techniques that you can try in your everyday life. Many mindfulness exercises can be done in just a few minutes a day. For example, the next time you have a snack, slow it way down. Try to focus on all aspects of the experience, using all of your senses. What do you smell, see, hear, taste, and touch? What does it feel like to eat this food? Can you sense the food going down your throat into your stomach? Paying attention to the little things will help you practice mindfulness in your daily life. In your life, you have come up against many challenges, big and small.  In your emotions journal, write down your emotions – sad, angry, scared, ashamed – and how you dealt with those emotions. Write down how you responded, what you did, how you handled that situation. Write down your accomplishments that you’re proud of....


مارس التعرّض للرفض. كن واعيًا بفرص النجاح قبل البدء في مهمة ما. اسع لتحقيق عدة أشياء في نفس الوقت. اقض الوقت مع أشخاص يقدرونك.

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It sounds strange, but responding well to rejection takes practice. It can actually be psychologically beneficial to enter contests or apply for jobs where you know rejection is likely, if not certain. This can actually help numb your response to rejection over time. Think of a strategy of how to respond to rejection beforehand and then begin engaging in low stakes events and competitions where you know rejection is likely. Preparing for rejection helps lessen the sting. Before engaging in a particular event, know what the chances are that you'll be successful. For example, a study shows that only 2% of resumes are looked at for any given job application. Understanding you might not get a callback going in can lessen the rejection down the road. One of the best ways to handle rejection is to pursue many things at once. Submit a story to multiple journals, as long as their website does not forbid simultaneous submissions. If that's the case, try sending out multiple stories at once. Apply to hundreds of jobs. If you're trying to find a romantic relationship, go on dates with many different people. Having a lot of things going on can keep you from focusing on a single rejection. It also increases the likelihood of eventual success. If you're feeling rejected, spending time with those who care about you can help. Spend a night with friends or family members who are encouraging of you and your pursuits. This will remind you of your self worth and that you are not universally rejected as your friends will be excited to spend time with you.


مارس التمارين الرياضية اشرب كوبًا من الشاي الأخضر قبل البدء في الحفظ. وفر لنفسك مساحة خالية من المشتتات يمكنك المذاكرة والحفظ بها. نظّم وقتك بما يضمن جلوسك للمذاكرة في فترة ما بعد الظهيرة بدلًا من الصباح أو المساء.  استغرق في النوم الصحي ولفترة كافية

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regularly to boost your memory and cognitive function. Try to exercise for 30 minutes on at least 5 days each week to keep your mind sharp. You can also try working out right before you start memorizing for extra brain-boosting benefits.  You don't have to get in a long workout to reap the benefits of exercise for better memorization. Even taking a 15-minute walk before you start studying can help.  Doing 20 minutes of yoga before working on memorizing something is another great way to boost your brain function. Green tea has been show to boost cognitive function more than other types of beverages. Make yourself a cup of regular or decaf green tea and sip it before or during your study session. The extra boost of caffeine in regular green tea may also be helpful. You can drink green tea hot or iced. Avoid multitasking while you memorize, such as checking your social media accounts or texting friends. This will interfere with your ability to focus on the task at hand. Put away your phone, turn off the TV, and ask members of your household not to disturb you while you are studying. If you have trouble staying focused, try setting small goals and rewarding yourself with a short break each time you meet one of them. For example, you could make it your goal to focus on studying for 25 minutes, and then reward yourself with a 5 minute break. Afternoon may be the time when you feel the least alert, but it has also been shown to be a potent time to work on memorizing new information. If you have been struggling to remember the material you are studying, try memorizing it in the afternoon instead of in the morning or at night. For example, you could work on memorizing at around 2 or 3 pm. before you start memorizing. Being well-rested has a far-reaching impact on your ability to memorize. To give yourself the best possible chance of retaining information, go to bed early enough to get a full 8 hours of sleep.  Try going to bed a little earlier than you normally do, such as 10:00 pm if you normally got to bed at 10:30...


مارس التمارين الرياضية باستمرار. قم بالمشي في الصباح الباكر. حافظ على نشاطك على مدار اليوم. تجنّب قيادة سيارتك إن كنت تشعر بالنعاس أو التوتر. قم بالحدّ من مستوى توترك. أعلم الآخرين بمشكلة التغفيق التي تعاني منها. مارس التاي شي. أقلع عن التدخين.

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Exercise can help boost your energy levels and help you avoid stress that leads to drowsiness. Getting regular, moderate exercise, especially in the afternoon, can also help you get a better night’s sleep. A daily 30 to 45-minute workout with moderate-intensity exercises, such as brisk walking, jogging, and swimming, or 15 minutes of high-intensity exercises, such as soccer, basketball, and strength training is recommended. Talk to your doctor or fitness instructor to help you come up with a fitness plan that can help manage your narcolepsy.  If you have cataplexy—a medical condition in which strong emotion or laughter causes a person to suffer sudden physical collapse though remaining conscious—or are worried about falling asleep during exercise, consider getting a personal fitness instructor or ask a friend to assist you when you work out. Avoid exercise 3 to 4 hours before going to bed, because it can keep you from getting enough sleep. Sunlight helps tell your brain when it’s time to wake up and improves mental alertness. Going out for an early morning walk can make you more alert, and also helps you get more vitamin D. Getting enough vitamin D each day can help to boost your energy levels. A fair-skinned person may need only about 45 minutes of sunlight a week to get enough vitamin D, while a person with dark skin may need up to 3 hours.  If you are at home, spend time outside each day doing things like walking your dog, gardening, or exercising. If you work from home, you could even go sit out on your front porch or lawn while you work to get much needed vitamin D. If you work in an office, talk to your boss about sitting near the window and opening the blinds to let light in. Low to moderate intensity walking for 20 to 30 minutes can also help reduce your risk of heart and respiratory diseases while helping you manage any excess body weight that can also cause fatigue. Light exercises during the day can help to give you a boost of energy that may help to keep the sleep attacks at bay. Taking a 5-minute...


مارس التمارين الرياضية بشكل منتظم. اذهب للمرحاض. اشعر بالراحة. أصلح وضعية نومك.

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Working out during the day is an incredibly effective way to rest better at night. In fact, exercise seems to correspond so directly with sleep quality that many of our hypotheses about the purpose of sleep stem from our observations of how exercising depletes our energy reserves. Just be sure not to exercise within 3 hours of bedtime, as it can have a temporary stimulating effect. Make a stop at the bathroom just before bed. This will help you to clear your digestive system so that you fall asleep more easily — and stay asleep throughout the night. In the same vein, don’t drink large amounts of fluids in the hours leading up to your bedtime and which might wake you up in the middle of the night. Limit what you drink after about 8 pm. Make your body as comfortable as you can for sleep. If some of your clothing feels tight, don't hesitate to loosen or remove it. This includes your hair bands, socks, bra, and anything else that might feel like it's not letting blood circulate freely. Make sure that you have enough pillows and blankets to be comfy, as well. If you pay attention to how you sleep, you might notice that you are sleeping in a bad position or putting strain on your posture. Keep your back straight and make sure your neck is not resting too high or too low. If your bed is too firm or too soft, consider replacing it, covering it with a foam pad, or even sleeping with a body pillow to make yourself more comfortable.


مارس التمارين الرياضية يوميًا. عرض نفسك لبعض ضوء الشمس. احصل على 7 إلى 8 ساعات من النوم ليلًا. تجنب التدخين. قلل من استهلاك الكافيين والكحول.

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Establishing a moderate exercise routine can help you be healthier overall.  That increased health both boosts your natural immunities and can help you get over illness more quickly.  Try going for a brisk walk for at least 30 minutes most days.  Find a walking buddy to keep you motivated and accountable.  Even an enthusiastic dog can be a great walking companion. If you don't like exercising, try getting involved in a recreational sport or finding an active hobby that will “trick” you into exercising while you are having fun.  Some examples could be racquetball, rock climbing, roller skating, kayaking, hiking, or even bird watching in the wilderness. Many Americans have a vitamin D deficiency, which has long-ranging effects on human health.  The best way to boost vitamin D levels is to have moderate exposure to direct sunlight.  The fresh air won't hurt either! Sleep deprivation can leave your more susceptible to pick up illness.  Getting an adequate amount of sleep at night can help your body become refreshed and build its natural defenses.  Additionally, getting extra sleep at the first sign of illness can help you bounce back more quickly. You should certainly avoid smoking yourself for many health reasons, but even being around other people who are smoking can decrease your immune function.  If you are a smoker, you should quit. If your friends or family members are smokers, try encouraging them to quit.  If that doesn't work, avoid the smokers during times that your immune system needs to be strongest (like during cold and flu season). Caffeine and alcohol may be fine in moderation, but excessive consumption of either can compromise your immunity.  Remember that water is the best source of healthy hydration, and if you follow other immune-boosting steps like reducing your stress levels and getting more sleep, you may find that you don't feel like you need caffeine and alcohol as much.


مارس التمرينات الرياضية. تناول طعامًا صحيًا.  أقلع عن التدخين تعلم كيفية  إدارة التوتر. احصل على قدر كافي من النوم.

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Daily exercise can help you maintain a healthy weight, lower your blood pressure and can lessen the hardening of your arteries, which can lead to serious cardiovascular problems. Exercise also has a positive effect on your mental health, improves your mood, and boosts your self-esteem. Spend 30 minutes per day walking, swimming or other activities you enjoy.  Including a variety of weight-bearing exercises will help strengthen your bones, while aerobic exercise helps your heart rate and blood pressure. If you’re just starting an exercise practice, check with your doctor for recommendations. As you age, so do your dietary needs. Experts recommend that people over the age of 50 choose healthy foods that support healthy cardiovascular system and avoid hypertension, osteoporosis, and diabetes. A healthy diet is one containing a variety of vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish.  Avoid trans fats and cut back on foods high in saturated fat and sodium. You might find that you feel less hungry or need fewer calories than you once did. This is particularly true for women. Try to steer clear of “empty calories,” or foods that contain little nutritional value. This includes foods and beverages such as chips, cookies, soda, and alcoholic drinks. . Smoking contributes to hardening of the arteries. It raises both your blood pressure and your heart rate. If you smoke or use other tobacco products, it's time to quit. Ask your doctor for help.  Smoking speeds up the aging process of the skin. If you smoke you’re more likely to have facial wrinkles. Smoking also increases wrinkles and skin damage on other parts of your body.  Smoking increases your chances of developing osteoporosis. If you need help to stop smoking, ask your medical care provider. Your employer might also have a smoking cessation program. Stress is a natural part of life, but if unmanaged it can sometimes become unhealthy. If you feel overwhelmed by stress, try using some calming strategies to help you...


مارس الرياضة بانتظام. أقلِع عن التدخين تناول الأدوية وفقًا لتوجيهات الطبيب.

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Physical exercise can help you avoid weight gain and high blood pressure, both of which put unnecessary pressure on your kidneys. Keeping your body healthy can help your kidneys function properly. Aim to get at least 20 minutes of physical activity each day.  Look for an activity that you enjoy. For example, if you like to walk, recruit a friend and schedule a standing date to explore your neighborhood. If you like to swim, look for a community pool in your area. If you're new to exercise, consult your doctor before beginning any program. . If you smoke, quitting can help improve not only your overall health, but it will greatly benefit your kidneys. Smoking impedes blood flow to vital organs, including your kidneys. This means that they cannot effectively flush toxins from your body. Quitting smoking is hard, but there are many resources you can use. Ask your doctor about medication or nicotine cessation products such as gum or patches. While there are many benefits to medications, there can also be side effects. Some prescription medications have been known to cause damage to the kidneys. Make sure to discuss this possibility whenever your doctor issues you a prescription. Over-the-counter pain killers — especially the NSAIDS such as ibuprofen, Aleve, and Motrin — can also cause damage to the kidneys if taken on a regular basis. They are fine for occasional use, but talk to your doctor about alternatives if you need to treat chronic pain and have concerns about your kidney health. Acetaminophen is a kidney-safe NSAID.


مارس الرياضة. استمع إلى بعض الموسيقى الحماسية. خذ حمامًا. اذهب إلى الخارج. اعمل بذكاء خلال اليوم.

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Getting at least a 30 minute workout a day, five hours before bed, will increase your chances of sleeping better at night.  Expending energy breeds energy. Exercise boosts your energy-producing mitochondria in your cells, fuels your circulation of vital oxygen, and releases neurotransmitters and the feel-good endorphins responsible for the “runners’ high.”  Short bursts of activity throughout the day can help you manage the fatigue that might set in while you are at work or school. Take the stairs instead of the elevator. Walk to school instead of taking the bus. Get up and walk around the office for a minute every 30 minutes. Dance around to music while you unload the dishwasher or put on music in your office, if allowed. Having a quick shower in the middle of the day or even just going to the bathroom to splash some water on your face can do wonders to wake yourself up. Even for a brief spell, taking a quick break to get some sun and fresh air can invigorate you enough to get through the rest of the day. If you find that your insomnia is affecting your work habits, try cutting out distractions at work so that you can really focus when you have the energy to do so. That includes self-distracting behaviours such as checking Facebook.  Work with a clear goal in mind. Whether you’re trying to write an essay for school or prepare a presentation at work, having a focus and smart goals will then help you feel energized when achieve your goal. Have a task list and avoid straying from it. Do the more mentally taxing work when you’re sharp and keep the menial tasks for when you’re more tired. You can still be productive filing or writing emails when you’re worn down. Work standing up, if possible. It helps keep you awake and burns calories.


مارس الرياضة. تغذى جيدًا. احصل على قسط كافٍ من النوم. مارس التأمل بالحضور الذهني.

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When experiencing stress, your brain produces hormones that tell the body to prepare to respond to a threat. Serious stress can compromise your mental health and may cause physical symptoms, too. One good way to manage stress is through exercise.  Exercise and physical activity can bring relief to tense muscles. Exercise also causes the body to release endorphins. Endorphins are neurotransmitters that make you feel good and inhibit your body’s stress response. They also help to improve your mood and help you feel calmer. Try different activities to find one you enjoy. Good activities are yoga, walking, dancing, and sports that help get your heart pumping.  When you are feeling stressed, it may be tempting to skip exercise because it is one more thing you have to do. However, the benefits will be clear in the long run. Proper diet and eating habits can also help reduce stress. Specifically, keep the following tips in mind:  Limit your caffeine and alcohol. Too much of either of these substances can promote anxiety. More than one or two alcoholic beverages per day can make it harder to cope with stress. Make mealtimes a calm, relaxed experience. Don't rush your eating. Don't overeat. Avoid using food as a way to cope with stress. Some foods contain nutrients that help your body manage stress. Specifically, avocados, bananas, tea, whole grains, fatty fish, carrots, nuts, yogurt, and chocolate are all thought to help manage stress. Sleep is a time for your body to repair and process the stress from the day. It is the time your brain has to unwind. It also allows your body to relax after using tense muscles throughout the day.  Sleep acts as the reset button for your stress level. It helps you to avoid serious stress responses such as anxiety.  It is important that your get enough sleep and that the sleep you get is of good quality. For example, you don't want noises waking you up frequently during the night. To help reduce stress, get 6-8 hours of restful sleep each night. Mindful meditation is meditation that...


مارس الرياضة. تناول الطعام الصحي. احصل على كثيرٍ من الراحة. ارتد ملابس جميلة لتشعر بشعورٍ أفضل حين تخلعها. وفر الوقت للاسترخاء. دلل نفسك. اقض الوقت مع من تحب. فكر في التكلم مع طبيب نفسي.

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By exercising on a regular basis, you can improve your health and feel better when you are naked since some research has indicated that regular exercise can lead to a better body image. Find some type of exercise that you enjoy and do it often. Aim for at least 30 minutes of moderate physical activity every day. Try walking, swimming, dancing, biking, running, or get into a sport! Foods that are bad for you can harm your body and your mind. Some research has shown that high fat and simple carbohydrates (like processed flour sugar, etc.) can have a negative effect on your mood. This negative effect may make it hard for you to enjoy being naked. Choose foods that will nourish your body instead, such as fruits, vegetables, lean proteins, and whole grains. Sleep deprivation can affect the way that your body performs as well as how you feel. If you constantly feel run down and sad, you may have an even harder time of feeling good while you are naked.  Make sure that you are getting 7-9 hours of sleep per night to feel your best as you try to feel better naked. Try sleeping naked. Sleeping naked has multiple benefits including better sleep, a reduction in stress hormones, and improved intimacy with your partner. What you wear can affect the way that you feel naked, so choose clothes that make you look and feel amazing. Choose clothes that fit your body well and that you are comfortable wearing. If you haven’t bought yourself any new clothes in a while, treat yourself to a new outfit. Getting yourself something new to wear will remind you that you are worthy of nice things, which may improve the way you feel about yourself when you take your clothes off. If your fears about being naked are related to being intimate with your partner, try getting some sexy underwear. Wearing some lingerie or silk boxers may help you to feel more confident as you strip down. If you are stressed, it could be affecting your self-esteem by leading to self-blame, self-doubt, or becoming anxious. Relaxation is necessary for your overall...


مارس الرياضة، إن ممارسة الرياضة طريقة رائعة لتقليل نسبة الكوليسترول وتحسين أداء القلب. تناول طعامًا صحيًا. امتنع عن التدخين. استشر طبيبك. تناول الأسبرين بشكل يومي، إذا تعرضت لنوبات قلبية من قبل، سينصحك طبيبك بتناول جرعة ثابتة من الأسبرين يوميًا.

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Exercise is a great way to increase lower bad cholesterol and improve heart health. Focus on cardiovascular exercises, like running, biking, and circuits.  You should aim for 30 minutes of moderate aerobic exercise 5 times days a week. Alternatively, you can do 25 minutes of vigorous aerobic exercise 3 days a week with two additional days of strength training. Olive oil, nuts, and fish are sources of good cholesterol that will help protect your heart. Alternatively, avoid foods that are high in saturated and trans fats. Processed foods are a major source of trans fats. Smoking tobacco strains your heart and puts you at greater risk of a heart attack. If you have heart problems, you should aim to quit smoking altogether. There are now a variety of medications that can help to manage bad cholesterol and protect your heart. Have your cholesterol checked regularly and, if you are at risk, ask about medications that can help protect you. There are several types of drugs that help with heart health. These include Niacin, Fibrates, and Statins. If you have experienced a heart attack, your doctor will typically recommend that you take a daily dose of aspirin. Your doctor might recommend a dose of anywhere from 81 mg to 325 mg, though lower doses can be effective. It is important to follow your doctor's suggestions precisely. If you sudden stop your aspirin treatment, it is possible that you will experience a rebound effect that will significantly worsen your condition. Do not suddenly stop treatment without being told to do so by your doctor.


مارس المزيد من التمرينات. تناول طعامًا صحيًا وحافظ على وزن مثالي. لا تكثر من التدخين أو تناول الكحوليات.

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An important factor in reducing your risk of obesity, cardiovascular disease and type-2 diabetes is getting regular exercise. People who are overweight, diabetic, and/or have heart disease see doctors much more often than those who who do not suffer from these issues —  most visits are obviously required, but some are unnecessary or unneeded. Only 30 minutes of mild-to-moderate cardiovascular exercise on a daily basis is associated with better health and longevity, which translates to fewer doctor visits and less burden on the healthcare system.  Start by walking around your neighborhood (if weather and personal safety permit it), then transition to more difficult terrain, tread mills, and/or cycling. Avoid vigorous exercise to start with, such as long-distance running or swimming, particularly if you have heart disease. Eventually add in some weight training because bigger muscle fibers lead to stronger bones, which reduces your risk of osteoporosis and fractures — common reasons for doctor visits in the elderly. The typical American diet tends to be high in calories, harmful trans fat, refined carbohydrates and sodium. As such, it should be no surprise that obesity rates in the U.S. are at their peak. In fact, about 35% of American adults are currently obese. Obesity dramatically increases your risk of numerous diseases such as diabetes, heart disease, various cancers, arthritis, auto-immune conditions and frequent musculoskeletal complaints. All these problems are expensive because they require lots of doctors visits, treatments and medications. To give you a better idea, the medical costs for Americans who are obese (which includes doctor visits) are about $1,500 higher per year than those of normal weight.  Eat more healthy plant-based monounsaturated and polyunsaturated fats (found in seeds, nuts, plant oils), while reducing saturated (animal-based) fat and eliminating trans (artificial) fat. Cut down on sodas and energy drinks (loaded with high fructose corn syrup), and consume more purified water and...


مارس المشاهد القصيرة مع الأصدقاء. اشترك في دورات تمثيل. خذ دروس ارتجال لتحسين ردود أفعالك. أخرج من منطقة راحتك وجرب أنواعًا مختلفة من التمثيل. شارك في أي نوع من الأفلام أو الأعمال المسرحية التي يمكنك إيجادها.

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You can write the scenes yourself or you can pull them from a book. You can even look up scripts online and re-act your favorite movies or shows. The best way to practice acting is to act, so grab a friend and work together to improve your skills.  When possible, record your practice sessions, or have another friend watch and give advice on ways to improve. If you want to be an actor, you need to study. Pay attention not just to the teacher but also other students. You can learn something from everyone, even if you don't agree with their acting decisions. Think about how you would play each role, and learn from your classmate's successes and shortcomings. You may end up playing roles later on with your classmates, and you never know when someone will get their big break. Be kind and supportive to your classmates -- they will form your acting community as you grow. Improvisation is a crucial skill, even if you never plan on doing improv comedy. This is because improv forces you to react to any situation, and stay in character. Acting is not just about delivering lines -- it is about inhabiting the character no matter what is happening on stage or on screen. If you don't want to pay for classes, you and several acting friends can look up improv games online. Use them to practice in your own home. Don't box yourself into one type of role or genre. Not only does this make it harder to get jobs, but it limits your skill set and prevents further development as an actor. Anything that puts you in front of an audience, from movies, commercials, plays, and even stand-up, can help your practice your acting skills.  Paul Rudd started life as a wedding DJ before getting acting jobs, but used the time to learn to interface with a crowd. Stand-up comedy is basically a one-person show, and you need to write and act out your material by yourself. This makes it an incredible practice opportunity. Even if you want to be a movie actor, try to perform in a play. The dedicated time in one role and need for consistency is...


مارس بانتظام تمارين منخفضة التأثير. احصل على تدليك (مساچ). استرح وخفّف الألم. تحدَّث مع طبيبك حول تخفيف الألم على المدى الطويل.

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When a joint hurts, we want to use it as little as we can to minimize pain and discomfort. In fact, you probably need to keep using your hip. Inactivity with a condition like arthritis can reduce the joint’s range of motion, increase stiffness, and aggravate pain. Plus, the exercise should help you to sleep.  Have your doctor confirm that it’s safe to exercise your hip, first of all. Try motion exercises, gently moving your hip through its full range. Walking, low-speed bicycling, and swimming can also be helpful. Try to exercise most days, aiming for a total of about 150 minutes per week. Split up the exercise into 10 minute spurts if movement is uncomfortable. An important effect of exercise is that it can help you to maintain a healthy weight or to lose weight, both of which will ease pressure and stress on your hips. Sometimes, hip pain can be caused by sore and tight muscles around the hip joint. Having a couple of sessions with a massage therapist may help to relieve this tension. Start off with 30 minute massage sessions to start getting some relief.  Keep in mind that it may take three to five sessions to feel a difference. If your hip pain increases at night after getting a massage, make sure that you tell your therapist at the next visit. The idea of exercise is to gently work the hip – don’t overdo it or engage in exercise that’s hard on the joint. Rest the joint when not doing low impact exercises. You can also manage pain by taking over-the-counter pain relievers and anti-inflammatory medications.  Avoid repeated bending of the hip or putting direct pressure on the joint. Try not to sleep on your bad side, as said, and also avoid prolonged sitting. Ice the joint with wrapped ice cubes or a package of frozen vegetables if it becomes inflamed or painful. Or, alternatively, you can use a heat treatment like taking a warm shower. Consider an over-the-counter medication like Ibuprofen, which will relieve pain but also has properties to reduce swelling and inflammation. You hip pain might be passing....


مارس تدريبات البلانك (الاستلقاء الأمامي) لمدة ما بين ٥ إلى ١٠ ثواني لتقوية ظهرك. درّب عضلات الفخذين القابضة لمدة ١٥ ثانية. مارس تدريب البريدج لبناء عضلاتك المركزية. مارس ١٠ عدات من تدريب البطن (السحق) لتقوية عضلاتك المركزية. حافظ على وضعية الطفل لمدة ٣٠ ثانية لإطالة فخذيك.

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Start lying down on your stomach, and prop your body up on your forearms and toes. Make sure that your feet are parallel to each other. Raise your hips and keep your head and neck straight so that you create a straight line from head to toe. Hold this pose for 5-10 seconds, and repeat the exercise 8-10 times.  If you struggle with your plank initially, gently touch your knees to the ground. Keep your core engaged. Use your knees to stabilize you, but not to hold your weight. Planks help strengthen your core and lower back, the muscles responsible for keeping your back straight. Start in a standing position with a straight spine and your arms sitting gently on your hips. Step one foot forward, bending at the knee and keeping both feet pointing forward. Keep your back leg straight and your buttock tucked. Push forward on your front leg until you feel a stretch in your back leg.  Hold the stretch for 15 seconds on each leg. Repeat the stretch 3-5 times a day, or whenever your hips feel tight. You should feel a stretch, but there shouldn't be any pain. If you feel painful pulling in your muscles, stop immediately. This helps open your hips to promote proper posture, which will slowly help minimize your lordosis. For a bridge, start by lying on your back with your knees bent so that your feet are flat on the floor. Keep your palms and forearms next to your torso, pushing into the floor. Push your buttocks off the floor, lifting them as high as possible while keeping your arms, shoulders, and neck flat on the ground.  Hold each bridge for 5-10 seconds before lowering your buttocks down slowly. Rest for 5-10 seconds before repeating the exercise. Always check your body alignment before you start the exercise. If you feel strain or pressure in your neck or shoulders or a sharp pinch in your lower back, stop immediately. Lie on your back with your knees bent and your feet flat on the floor. Hinge at your hips and use your core to pull your upper body toward your knees. You don’t need to sit all the way up, but your...


مارس تدريبات تنشيط عضلة القلب لمدة 30 دقيقة يوميًا على مدار 5 أيام في الأسبوع. درب عضلات منتصف الجسد. مارس اليوجا يوميًا أو أسبوعيًا.

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Cardiovascular exercise keeps you in overall good health and releases stress which can contribute to lower back tightness. Depending on your current activity level, aim to do at least 30 minutes of walking or swimming 5 days per week. If you currently don’t do any cardio exercise, start out with 10 minutes of walking 3 days per week, and build up to 30 minutes 5 days per week. When you feel comfortable doing this, try another more strenuous activity like jogging, dancing, or biking for a couple of those days per week instead. The strength of your muscles in your abs and back play a significant role in how your lower back feels.  Try doing pelvic tilts by lying on the ground with your knees bent. Tighten your lower abdominal muscles to bring your lower back to the ground without using your butt or leg muscles. Hold for 5 seconds and do 5-10 reps. Try trunk curls by lying on the floor and crossing your arms across your chest. Using your upper abdominal muscles, raise your torso off the floor about 15 degrees, and hold for 5 seconds. Do 5-10 reps each day. Other exercise routines such as pilates specifically target your core muscles. Try doing these routines with a DVD or by enrolling in a class. Yoga combines stretching, strengthening poses, and breathing techniques to increase your overall health and lower stress. Many poses such as downward facing dog, cat-cow, and extended triangle specifically target your lower back.  If you already do yoga weekly, increase to a few times per week or a short daily routine. Enroll yourself in a beginner class if you’re new to yoga. Even a few classes will give you some basic knowledge to work with on your own at home.


مارس تمارين الإطالة بانتظام. تناول بوتاسيوم أكثر. تناول كالسيوم ومغنسيوم أكثر. اشرب مياه دائمًا. تجنب مدرات البول.

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If you are exercising or working out on a regular basis, proper stretching beforehand can prevent strain and future charley horses. Stretch for 2-5 minutes before performing any exercise. The best stretches for charlie horse prevention include quad stretches and lunges.  To perform a quad stretch, stand straight up and bend one knee. Continue bending your knee as far as you can, and then grab your foot behind you and hold it for ten seconds.  To do a lunge, get in a kneeling position on the ground so that one leg is bent at the knee and you are resting completely on the other calf. Then, raise yourself off the ground so that both of your legs are bent. Do multiple lunges by walking around the room in that position, going back and forth between legs. Low potassium levels are related to an increased likelihood of muscle spasms and cramps. Eat potassium-containing foods at least once a day including bananas, avocados, and oranges. You can also look into getting potassium supplements from a local health foods store. These vitamins work hand in hand in preventing muscle cramps and keeping your body in tip-top shape. Make sure you’re consuming enough calcium and magnesium by supplementing your diet with these minerals in the tablet form or in the foods you eat. Dairy products and nuts are full of the combo. When sodium levels in your blood are high, it affects your muscles and circulation. Keep your sodium levels low by drinking plenty of water on a regular basis. When you’re working out, supplement your intake of water with sports drinks that have added electrolytes. Limit or avoid drinking alcohol since it will dehydrate you. Anything that causes you to urinate more will reduce the amount of water and electrolytes in your body, a no-go for muscle cramps. Avoid drinking too much caffeine and don’t take any pills that cause frequent urination whenever possible.


مارس تمارين التنفّس العميق. تدرّب على إرخاء العضلات التقدّمي. انخرط في التأمل. قم باستغلال تقنيات عدم الاندفاع.

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Deep breathing techniques are crucial to coping with anxiety and reducing panic attacks. When you breathe deeply it can help you reduce feelings of tension, anxiety, and jitters; this is because controlling your breathing reduces your heart rate, blood pressure, and resets your autonomic nervous system. This causes a physiological reaction which makes you feel relaxed. Place yourself in a quiet and safe space. Begin by closing your eyes and breathing in through your nose and out through your mouth, slowly and deeply. Pay attention to how it feels in different parts of your body each time you let your breath out. Continue this exercise until you feel relaxed. Progressive muscle relaxation (PMR) is a very useful technique to reduce anxiety and promote relaxation. PMR reduces feelings of anxiety by lowering cortisol (stress hormone) levels in the brain. PMR is associated with contracting and relaxing different muscle groups throughout your body in a strategic manner. Begin by putting yourself in a safe place. Tense your muscles in your toes for 5 seconds, and then relax the muscles for approximately 15 seconds. Continue tensing and relaxing all the way up your body from your toes to your face muscles. Mindfulness is being in the here-and-now by focusing your attention on your current feelings, sensations, experiences, and surroundings. Mindfulness helps to reduce anxiety because we are concerned with what is happening right now instead of regretting the past or worrying about possible future events that have not happened yet. Mindfulness relieves anxiety in individuals who experience panic attacks.  Start by being in a relaxing environment and trying a basic mindfulness exercise.  One exercise is to slowly and very intentionally eat a small piece of fruit; Pay attention to how it looks, feels, and tastes.   You can do a mindfulness exercise with any object in the room you are in. Simply look at the object, note its colors, shapes, and your feelings about it. Then touch it and feel its texture. Focus on the...


مارس تمارين المقاومة. مارس تمارين عضلة القلب. ابحث عن طرق مبتكرة لتصبح أكثر نشاطًا.

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Exercising with weights builds up muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Even when you are not exercising, muscle will burn more calories than fat will. If you're new to weightlifting, get started by joining a gym and asking a personal trainer to help you with some beginner's exercises. Keep these tips in mind:  Work each muscle group. Make sure you do exercises to work out your arms, back, chest, abdomen, and legs for full-body fat loss. Focus on performing 2-4 sets of 8-12 repetitions at 70-80% of your one repetition max. Do not simply lift the heaviest weights you can because form is more important than the amount of weight lifted, and form is usually sacrificed to focus on lifting heavier weights. Don't overdo it. Make sure you have a few rest days between workouts, and don't work the same muscle groups two days in a row. Your muscles need time to repair after workout sessions to get stronger. Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Any type of cardio is fine, but try to choose an exercise you enjoy doing, so you'll be motivated to stick with your workout regimen.  The best type of cardio to do for fat loss is HIIT (high-intensity interval training). HIIT involves doing intense bursts of cardio with short rests in between. HIIT keeps your body guessing and burning more calories than long periods of steady intensity. Cycling, swimming, and running are great cardio exercises. Do one of these activities for half an hour four times a week, or mix them all up. Work out with a friend. Sometimes having a friend along can turn a dreary workout into a fun catch-up session. Find a friend with similar goals and motivations, and set up a schedule to exercise together several times per week. We burn calories throughout the day, not just when we're working out. Being more active in general can make a big difference in your daily calorie burn. Try...


مارس تمارين رياضية.

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Exercise can keep your mind occupied. It can also reduce stress. Try to get your heart pumping a little if being home alone makes you nervous.  If you have any at home gym equipment, like a treadmill, you could use this. You could also do something like push-ups, sit-ups, or running up and down the stairs. If you feel short of breath, take a break. You don't want to over exert yourself, especially when you're home alone.


مارس تمرين الضغط بالأوزان. مارس تمرين الغطس بالأوزان. مارس تمرين بلانك.

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Doing regular push ups with proper form and breathing techniques is one of the simplest, and best exercises you can do for  your chest, but weighted pushups puts extra strain on your muscles that encourages them to break down, then build up stronger, but is not recommended for just starting out, as it could result in muscle tears and other injuries, that will only set you back from accomplishing your fitness goals.  To do weighted pushups, strap on a weight to increase the weight of your torso. Do 3 sets of 15 pushups per workout. If you find it easy to do more than 15 at a time, add more weight. You can also make the standard pushup tougher by doing rotating pushups and lifting dumbbells at the same time. Start in a regular pushup position, but instead of having your palms on the ground, hold a dumbbell in each hand. Lower your body to the floor, then push up up with one hand and raise the other toward the sky, rotating your body sideways as you do so. Lower it to the floor and push down again, then push up with the other hand and rotate in the other direction. You'll need two exercise benches. Try this exercise first without the weight and work your way up to doing it with weight added. Place your hands on one bench, and rest your crossed feet on the other. Your butt and thighs should be positioned over the gap between the benches. Once you have mastered the dip, you can begin to place a weight across your thighs. Make sure it's secure before you begin.  Keeping your back straight, "dip" your torso and butt into the gap by lowering yourself with your arms. Bend your elbows and lower yourself so that your elbows align with your shoulders, pointing straight backward. Straighten your arms to lift yourself back up. Do 3 sets of 10 or so reps. This exercise engages all of your abdominal muscles at once, and no equipment is required. Make it part of every ab workout you do and you'll start seeing a difference. Here's how to do a plank:  Lie on the floor stomach-down, with your legs stretched straight. Lift...


مارس شكلًا من أشكال الفن الإبداعي. استخدم وسائل التواصل الاجتماعي بشكل بنّاء. ركّز انتباهك على الآخرين.

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People who are considered attention seekers tend to behave in ways that are inauthentic. They do things for attention, rather than simply being or expressing who they really are. Doing something creative is a great way to express yourself authentically, and practice being yourself. You can choose any form that you want, including painting, writing, making music, singing, or practicing a craft.  If you’ve never done something creative before, don’t be afraid. Try something that interests you, even if you don’t know if you’ll be any good at it. Remember that you’re doing this for you. Practice expressing yourself creatively without worrying what others will think, or planning to show off what you make. Social media can often be misused by people who are seeking attention. It’s okay to use social media to make plans with friends and stay on top of current events. However, if you notice that you’re using it just to get attention, you should reconsider before you post.  Notice if most of your posts seem like bragging, or like showing off. Notice if your posts often express feeling sorry for yourself, or seem like you’re fishing for compliments or support. An attention-seeking post could be, "Always having the most fun with the coolest friends in the world!!", whereas you could instead post a picture of your friends and write, "So grateful to have such great friends in my life." If you need support, instead of writing something like, "Worst day of anyone's life, ever. I totally want to crawl into a hole and die right now," you could write, "I had a really terrible day today. Is anyone available to talk? I could use some company." It’s okay to ask directly for support with social media. However, be clear that you’re asking for support, and keep the conversation private once someone offers. When you’re always seeking attention, most of your focus is on yourself. In order to shift this, try focusing on others. There are many ways to do this. You can spend time with people you care about, volunteer, or even spend time...


مارس عادات ومهارات جديدة. اعمل بثبات نحو تحقيق أهدافك. حافظ على حافزك. كن منفتحًا على التغيير.

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In most cases, changing who you are means doing things differently. Often, it means learning a new skill. Once you get started, take every opportunity to practice these new skills or ways of doing things.  Incorporate changes into your daily communication. Strive to interact with others as the person you are trying to become. For example, imagine you are trying to become more assertive. You could start by taking note of situations in which you could have stated your opinion more firmly, or  didn’t stand up for your own needs. Then you may work on stating your needs in a way that is not aggressive or threatening. Skills will become easier and more comfortable with practice. It may be scary at first, but making changes will get you closer to who you want to be. Any major change or accomplishment requires ongoing and concerted effort. Work on becoming your new self every day.  A good way to create consistent progress is to set aside time in your daily routine for working on your goals. For example, you might set aside an hour every day for reading self-help books or attending assertiveness training. Keep in mind that to make big changes, you must invest a lot of time and effort. Working hard and consistently over a period of time is how you will become the person you wish to be. Remember that failure is a part of working towards a goal. It is common to take 1 step forward and 2 steps back sometimes when you are working towards a goal. If you make a mistake or do not meet a goal, try to look at it as a learning experience and move forward from there. For example, if you are working towards a weight loss goal, you may have a week here and there where you do not lose anything or you gain a couple of pounds. This is a normal part of that process. Use these weeks as opportunities to tweak your diet and exercise program for better results. People constantly change and evolve. What you like or want now may be different from what you wanted five years ago. It may also be different from what you will want 10 years from...


مارس نطق الجُمل صعبة النطق. كرر الجمل مرارًا وتكرارًا. ثِق بحديثك.

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If you work on phrases that are difficult to pronounce, you may find it easier to speak clearly in everyday conversation. Start slowly, and gradually work your way up to a normal pace. Identify problem syllables: if you notice that you have trouble enunciating your "B" sounds, try saying tongue twisters that play on the "B" syllable.  For "B" words, try: Bill had a billboard. Bill also had a board bill. The board bill bored Bill, so Bill sold his billboard and paid his board bill. Then the board bill no longer bored Bill, but though he had no board bill, neither did he have his billboard!  For "D" words, try: Did Doug dig David's garden or did David dig Doug's garden? or Do drop in at the Dewdrop Inn.  For "F" sounds, try: Four furious friends fought for the phone or Five flippant Frenchmen fly from France for fashions.  For "J" sounds, try: James just jostled Jean gently or Jack the jailbird jacked a jeep. Start very slowly and clearly, enunciating each syllable: "Five flipp-ant French-men fly from France for fash-ions." Get faster and faster while maintaining clarity. If you trip over words, stop and start again. With determined practice, you may learn to conquer difficult syllables. Don't be afraid to speak loudly and clearly. Reciting anything that someone else has written—poems, books, tongue twisters—is great for practicing confidence. Follow through with your words: finish as strong as you start! Be sure of what you intend to say, and the meaning will shine through. If you tend to mumble or slur your words, it can be difficult to break from the pattern and speak clearly. When you recite words, try to forget about the fact that you are speaking. Focus only on the words, their meaning, their beauty. Try not to overthink it.


مارس هذا التمرين إن كنت تنطق ثاء أو ذال بدلًا من السين والزين. ابتسم أمام مرآة. أطبق أسنانك على بعضها. ضع لسانك في المنطقة الصحيحة لمخرج نطق حرف السين. ادفع بعض الهواء من فمك. جرب أن تقول "يت" بينما تنتبه إلي شكل لسانك. غيِّر نطق صوت يت إلى إيتس ثم إلى إيس. كرر هذا التمرين بوتيرة ثابتة. اسعَّ للحصول على مزيد من النصائح من أحد أطباء التخاطب.

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In a frontal lisp, the speaker puts his tongue forward against his teeth when he says the "S" or "Z" sound, causing a "TH" sound instead. If he has a gap between his front teeth, he may push his tongue through this gap. If you're not sure whether this describes you, look at yourself in a mirror while you make the "S" or "Z" sound. With a frontal lisp, "S" ends up sounding like the "TH" in "math" and "Z" ends up sounding like the "TH" in "father." Find a mirror in a well-lit area, so you can easily see your mouth while you speak. Smile into the mirror to display your teeth. Smiling will both make it easier to watch yourself, and help pull the tongue back slightly, where it needs to be for an "s" sound. Keep your teeth together, but remain smiling with your lips apart. You do not need to clench your teeth together hard. Move your tongue so the tip is just behind the teeth, high up against the roof of the mouth. Don't press your tongue against your teeth, and keep your tongue fairly relaxed, not pressing hard. If you don't hear a hissing "S" sound, your tongue may be too far forward still. Try pulling your tongue back and smiling forward. If you can't get it, don't get frustrated. Try the next exercise below, and keep practicing often. If saying "s" is still difficult in the above exercise, try this exercise as well. Separate your teeth slightly, and press the sides of your tongue against your upper back molars (the teeth in the back top of your mouth). Smile, and try to say "EET" and keep the back of your tongue in this shape while the tip of your tongue rises to make the final "T" sound. If the back of your tongue falls when this happens, keep practicing until you can say "EET" with your tongue in this position.  This is the sound "EET" as in "sleet" or "meet." If you are having difficulty keeping the back of your tongue raised, use a tongue depressor or popsicle stick to hold your tongue up while you say "EET." Once you can say "EET" with your tongue in the right position, say it again while holding the "T"...


مارسي الأنشطة الإبداعية المفيدة والمحركة للذهن. مارس بعض التمارين الرياضية. قم بجولات لاستكشاف مدينتك. تعلم مهارة جديدة.

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Use your free time to develop a creative skill, such as drawing, writing, sewing, or sculpting. If you’re more into tech than art, try editing pictures in Photoshop or coding your own video games. Creativity gives you an outlet for your emotions, and your skills could even help you get a job someday. Working out is a great solitary hobby that improves your mood and self-esteem, as well as your health. If you don’t want to join a sports team, try running, biking, or swimming. You can also get a gym membership and lift weights or use the cardio machines.  If you want to work out with a buddy, you could ask a family member to play soccer or tennis with you, or take your dog for a long walk. Joining a sports team might feel intimidating, but it can be a great way to meet new people. You don’t need a group of friends to get out of the house and enjoy yourself. If there’s a museum in town you’ve never visited or a new restaurant you’re dying to try, treat yourself to a solo day out. You can also go to the movies, shop at your favorite store, or just stroll through a park on a nice day. If you can, consider getting a change of scenery by taking a bus or train to a different city for a day. Keep yourself busy by mastering something you’ve always wanted to learn. Consider studying a new language, working on your cooking skills, or taking a free online course on a subject that interests you. You’ll feel good about yourself when you make progress, and your skill might come in handy in the future, too.


مارسي التمارين الرياضية باعتدال. تحرّكي بشكل أكبر كل يوم. تجنّبي النشاطات التي قد تكون خطيرة للنساء في مرحلة الحمل.

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Exercising not only reduces the amount of glucose in the bloodstream, but also changes your cells’ response to insulin. Cells become more sensitive to insulin, which means your body doesn’t have to make as much insulin to help cells take up glucose. When cells take up glucose from your blood, this lowers your blood glucose. Experts recommend 30 minutes of moderate exercise each day for pregnant women.  Check with your healthcare provider about what kinds of exercise are appropriate for you. If you haven’t exercised regularly in a long time, start slow. Start with 10 minutes of exercise a few days a week, then build up to the recommended 30 minutes per day. Go for a swim. Swimming is a great exercise for pregnant women. Moving in water reduces stress on the joints and back. Exercise doesn't necessarily need to take place at the gym or the track. Simple things like parking farther away from the storefront, taking the stairs, or walking the dog more frequently can add to your fitness. Though many forms of exercise are just fine for pregnant women, you’ll want to avoid certain activities. Those exercises such as situps, crunches, and leg lifts force you to lie flat on your back. Avoid these types of exercises after the first trimester. You will also want to avoid or modify contact sports that could harm you and the baby, such as some martial arts, football, soccer, and basketball. Sports that pose a high risk of falling should also be avoided.


مارسي الجنس. جربي تدليك الصدر. اخرجي للمشي. اعرفي ما لا ينجح.

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This is a popular recommendation from midwives, though firm research on its effectiveness is lacking.  The theory is that the woman's orgasm can trigger labor, as well as prostaglandins in semen coming into contact with the vagina  (so plan your activities accordingly!). There's one caveat: Don't resort to this remedy if your water has already broken.  Once the amniotic sac has ruptured, you run the risk of infection.  Otherwise, you can try this method to your heart's content. Nipple stimulation can release the oxytocin, which is part of the hormonal cocktail that starts contractions.  Do massages for 5 minute periods throughout the day.  Breast stimulation won't start labor.  But if the cervix is already ripened, it can speed it up. Don't go overboard on this one — overstimulation can result in contractions that are too strong. The gravity of your upright position and the side-to-side sway of your hips when you walk helps your baby get into the birthing position. Walking can also assist in speeding up labour if you're already having contractions. Avoid exhausting yourself.  Remember, labor is a physically demanding process.  Save up your energy so that you're not worn out before the real work begins. There are a lot of urban myths surrounding what will and won't induce labor.  Here's a quick rundown of what you shouldn't try:  Castor oil, which will irritate the gastrointestinal tract.  You won't go into labor, but you might feel sick to your stomach. Spicy food.  No scientific evidence supports a connection between eating spicy foods and starting contractions. Certain herbs, like cohosh or evening primrose oil.  These haven't been studied enough to safe, and herbs with compounds that imitate hormones may actually be harmful.  Talk to your doctor before you attempt using any herbal supplements.


مارسي الرياضة ثلاث إلى خمس مرات أسبوعيًا على الأقل. مارسي التمارين الهوائية. مارسي تمارين نحت القوام. ركزي على بطنك وساقيكِ ومؤخرتك. اعملي على الحصول على القياسات المثالية لملائكة فيكتوريا سيكريت.

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It’s obvious that no one (even the genetically gifted Angels) can look like a Victoria’s Secret model without hard work and intense exercise. These girls aren’t just skinny - they’re healthy, fit and toned. If you want to be like them you will have to put in the time and effort. It may be tough but the end results will be worth it.   During most of the year, Victoria’s Secret models will exercise between three and five times per week, for one to two hours per session. They usually try to vary their workout sessions by alternating between cardio, muscle toning and strengthening exercises. However, running up to the VS Fashion Show, the Angels up their game in order to look their absolute best. For the two weeks before the show, they will usually work out six times a week, two hours per day, under the supervision of a personal trainer. If you want to look like a Victoria’s Secret model, cardio is a must. Cardio gives your body an all-over workout, helping you to shed any extra pounds and increase your fitness levels.  Choose a cardio exercise based on your own personal preference - if you find a type of exercise that you enjoy, you’ll be much more inclined to keep it up. Some good options include running (outside or on the treadmill), cycling (spinning classes are fantastic!) and swimming - basically anything that gets your heart rate up! Before the show they do incline walking to work on their butts! It’s important to remember that losing weight isn’t enough - you’ll also need to get that body looking toned and firm! The best way to do this (as the Angels know) is through body sculpting exercises.  The Angels particularly love Ballet Beautiful - a fitness class inspired by ballet moves which helps to create strong, sleek muscles, improve posture and increase flexibility. Lily Aldridge, in particular, is a fan: “It’s my go-to.” High-intensity kickboxing is another favorite, as it provides a cardio workout while also toning the legs and butt. Candice Swanepoel swears by it. Jump-rope is another much preferred...


مارسي الرياضة للوصول إلى الوزن الصحي. مارسي الأنشطة التي تُقلل مستويات التوتر. الجئي إلى المعالجة بالوخز بالإبر. احصلي على تدليك (مساج) الخصوبة لزيادة تدفق الدم.  أقلعي عن التدخين

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Talk with your doctor about your ideal body mass index (BMI). Since women who are overweight or underweight can have irregular cycles and hormone imbalances, become active throughout the week to meet your BMI. Research has shown that diet, exercise, and weight loss increases AMH levels in overweight women. Research has shown that higher stress levels are related to lowered AMH levels in women with fertility troubles. To increase your AMH levels, try to reduce your stress. Some popular stress-reducing activities include:  Yoga Breathing exercises Progressive muscle relaxation Tai chi Although more research is needed to show how acupuncture can raise AMH levels, acupuncture has long been believed to improve fertility. Choose an acupuncturist who's trained in fertility disorders. If you're planning on having in-vitro fertilization, get acupuncture treatments every week for 3 to 4 months before insemination. Check with your health insurance to determine if acupuncture treatments are covered. To improve the blood flow to your reproductive system, hire a licensed massage therapist to massage your abdomen. You may be able to find a therapist who's trained in Maya abdominal massage. Get massages every week except for when you're menstruating. Regular, or even daily, massages can stimulate your reproductive system. Improved blood flow to your ovaries and uterus can improve your reproductive health. . Researchers are conflicted about whether smoking directly impacts your AMH levels. It is agreed that the chemicals in cigarettes can harm your reproductive system. Talk with your doctor about smoking cessation programs or treatments that can help you quit or at least cut back on the number of cigarettes you smoke. Look into local support groups. You may also find a support group that's focused on improving fertility.


مارسي الكثير من الرياضة. اتبعي نظامًا غذائيًا صحيًا. قومي بإضافة المكملات الغذائية إلى نظامك الغذائي. امتنعي عن شرب السجائر والكحول. تناولي الأدوية أو الأنسولين. تحدثي مع طبيبك حول الحاجة المحتملة للقيام بعملية قيصرية. راقبي أعراض ارتفاع ضغط الدم.

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As long as you are otherwise healthy, and your doctor doesn’t have any objections, you should exercise regularly while you’re pregnant.  Women should try to perform at least 150 minutes of moderate-level activities every week.  One of the best types of exercises to perform while pregnant is walking.  Try to schedule yourself for a brisk walk for 30 minutes every day if possible. If you performed activities such as running or other intensive physical activities before you were pregnant, you can continue to do these activities while you’re pregnant.  Throughout your pregnancy you should consult with your doctor as to when and how to reduce such activity if required. 150 minutes is equal to 2 hours and 30 minutes.  At 30 minutes per day, you would only need to perform activities for 5 out of the 7 days of the week.  You can even perform activities for as little as 10 minutes at a time if that works for you. If you’ve been diagnosed with gestational diabetes, one of the best things you can do is change your diet to be as healthy as possible.  If possible, enlist the help of a dietician to help you plan your meals and select the types of foods you should eat regularly (and which ones to avoid).  The following foods should be part of a balanced diet while you’re pregnant:   Whole grains. Breads, cereals, pastas and brown rice.  Fruits. Any type of fresh, frozen or canned fruits are great.  If you choose canned fruits, look for ones without any added sugar.  Vegetables. Any type of fresh, frozen or canned vegetables in a variety of colors are best.  If you choose canned vegetables, look for ones without any added salt.  It is also a good idea to avoid raw sprouts.  Lean protein. Meats, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. You should avoid eating tilefish, shark, swordfish and king mackerel.  You should limit the amount of tuna you eat to 6 ounces per week.  It is recommended that you reheat deli meats or hot dogs before you eat them.  Low-fat or fat-free dairy. Milk, cheese and...


مارسي عادة الامتنان كل يوم لملء حياتك بالإحسان. أضيفي تشجيع نفسك إلى روتينك اليومي. قم بأعمال الخير العفوية كلما كان ذلك ممكنًا.

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every day to fill your life with kindness. Practicing gratitude can boost your mood overall and improve your outlook on life. Each day before you go to sleep, write down 3 things you are grateful for. In addition, express your gratitude for the people in your life by telling them you appreciate them. For example, you can write things like, “I am grateful for my cat,” or “I am grateful for the sunshine today.” Positive affirmations refer to a simple, short sentence that you can use as a reminder throughout your day. Using positive affirmations can boost your self-esteem over time, which is helpful when starting off a new year. To work with positive affirmations, find a phrase that works for you, like “I am worthy,” or “I am capable of challenges.” Tell yourself this first thing in the morning and throughout your day as you start to doubt. Tailor your affirmation to your particular life and circumstance. For example, if you are working on being a more supportive friend, your affirmation can be “I am fun and loyal.” Random acts of kindness are small, deliberate actions performed to bring happiness to other people’s day. Do these actions without expecting to get anything in return, but rather to brighten someone’s day. This is a great way to start off the new year on a positive, compassionate note.  You can do things like giving generous compliments, smiling at strangers, and volunteer for charities. Pick up trash on the side of the road, help an elderly citizen cross the road, or give food to the homeless. You can also pay for the next person’s coffee or give your server a large tip.


مارِس الرياضة. استخدم الفن أو أي هواية أخرى من الهوايات المهدئة كوسيلة للتنفيس. استخدم التكنولوجيا.

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Any sort of frustration (physical or otherwise) can be alleviated by physical exertion. Sports like kickboxing or martial arts are especially effective. It'll fill your time, take your mind to another place, and get your adrenaline pumping which is a healthy alternative. Any exercise is good, even yoga, weight training, and standard cardio. Not only is it good for you mentally, but physically to boot. If you're not much of a sports or fitness freak, find more artistic hobbies for an outlet. These activities can be incredibly cathartic and calming; what's more, a reduction in anxiety may reduce your frustration. The less stressed you are about the rest of your life, the calmer you'll be about this. Consider painting, cooking, at-home DIY projects, candle or pottery making, taking up an instrument, carpentry, woodworking, or any hobby at all that appeals to and gets you in the zone. You'll be cultivating a talent, too! With today’s technology, long-distance relationships have never been easier. If you're sexually frustrated because your love is far away, use Skype, Facetime, or just sext. It's not the same, but it can certainly help! Some people are a little wary of the idea of phone sex or something similar. This may be something you have to ease in slowly with your partner. Start with small steps telling you how much you miss them and how you want to touch them and watch it flower from there.


مارِس تمارين سكوات. مارِس تمرين نقل وزن الجسم من رجل إلى أخرى. مارِس تمرين الساق الواحدة. تمرَّن باستخدم الحديد (الدامبل).

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The first step to improving your overall balance is to strengthen the muscles in your legs, calves, and thighs. This can be done through doing squats on a weekly basis.  Stand with your hips and knees wide apart. Keep your arms out, abs tight, and your back straight.  Bend your knees and hips and slowly lower yourself until your thighs are parallel to the floor. If you're not used to doing squats, you may not be able to get your thighs quite parallel so just get as close as possible.  Slowly rise back up, contracting your glutes. Try to do three sets of 10, with a one minute break after each set. Weight shifts are another exercise that address improving balance. It's a good exercise to start with if you're just beginning to work on improving your balance.  Stand, keeping your feet hip-length apart, and distribute your weight equally between both legs. Shift your weight to the right and lift your left foot off the floor. Hold this position as long as you can, aiming for around 30 seconds.  Return to the original position and then repeat the exercise on the other side. Do as many repetitions as you can without getting sore. As time goes on, you should be able to gradually increase the number of repetitions. Once you get used to doing squats and weight shifts, move on to move complicated exercises. A single leg balance will help you work on strengthening your lower body and improving overall balance.   Begin in the same position you used for the weight shifts, with legs hip-length apart and weight equally distributed.  Place your hands on your hips, lift your left leg to the side, and bend your leg back at the knee. Hold this for 30 seconds and then return to the starting position.  Repeat on the other side. Do as many repetitions as you are comfortable with and, with time, increase the number of repetitions. You can add strength training aspects to your exercises, which should further improve your balance and form. Using a dumbbell, you can do bicep curls.  The weight of the dumbbell depends on your fitness...