Duy trì bình tĩnh và sự tỉnh táo. Bắt đầu ghi nhật ký. Nhận diện lối suy nghĩ theo chiều hướng "được ăn cả, ngã về không". Nhớ rằng từ chối luôn là một khả năng hiện hữu. Hãy nhã nhặn và lịch sự khi bị từ chối. Giữ vững quan điểm, cách nhìn của bạn. Thừa nhận rằng mọi sự kiện đều trung tính cho đến khi chính bạn gán cảm xúc vào nó.

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Having a game plan to deal with rejection will help you learn not to fear it as you will build confidence in your ability to face rejection effectively. When we are in the moment, we are usually feeling and react with our emotions, not our brains. Your emotional state and physical health have strong effects on your cognitive state, and it's likely that your gut reaction is to let your feelings and emotions take over. However, it is important to stay calm, to listen to what the person rejecting you has to stay so that you can respond rationally and appropriately.  For example, consider how you would react to someone who cut you off in traffic while you were very tired and had a cold, as opposed to if someone cut you off right after you learned you were getting a promotion. In the first situation, you might be enraged, while in the latter you may brush it off. The event is the same, but because of situational factors like your mood and physical state, your reaction is different. To give another example, though you may want to yell at the recruiter for not hiring you, it's important that you remain calm and respond in a manner that is appropriate for the professional situation. You don't have to like the decision, but you can respond respectfully. Journaling can be very beneficial for cognitive reflection and development because it provides a place for you to document your fears, doubts, feelings, thoughts, and ideas. By writing your feelings onto the page, you are better able to release them and avoid dwelling or ruminating on things you cannot change (such as a breakup, rejection letter from the university, failed scholarship application, etc.). Writing can thus be a helpful tool in letting your feelings of fear go.  The very act of putting feelings and free-floating ideas into words can help you better understand them. In regards to fear of rejection, writing down these sorts of fears can help you overcome them by evaluating them from a more neutral and less emotional perspective. Don't be afraid of sounding...


Duy trì bôi kem hay chất làm ẩm vài ngày sau khi cạo. Duy trì kết quả.

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Use a natural moisturiser like aloe vera, egg oil, coconut oil, cocoa butter, kokum butter etc. Good skin care is a must and will reduce discomfort later on. Make sure to choose a product that is perfume-free; the last thing you want is to scorch your most intimate areas with harsh chemicals. Something containing vitamin E and/or aloe will go a long way to making you more comfortable and may improve healing time and appearance. Note that shaving and depilation leave your skin vulnerable to infection. Though applying rubbing alcohol will help prevent these infections, it will also burn, especially for women. Use at your own discretion. Getting started is the hardest part — after you wrangle your hair into the style you want, though, upkeep is fairly easy.  Re-do shaved areas every two or three days. Re-trim hairy areas every one or two weeks. Re-wax every four to six weeks.


Duy trì chương trình học. Lên kế hoạch cho thời gian học. Tạo không gian thích hợp để học. Lập một nhóm học tập. Biết kiểu học của bạn.

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In class it's important to write your assignments down. When your teacher tells you about an exam next Friday, write it down. Place a note about the exam for each day until the exam. Writing down your assignments will reinforce homework into your mental to do list.  An organized schedule for your school work prevents you from being overwhelmed. For it to work, you need to use it everyday and look at it every time you sit down for homework. Different people like to work and read at different parts of the day. Try out a few time slots to figure out when you're most productive. It's common for students to take a small break after school and then study. Take time to have a quick snack and then sit down to study. If you finish your work in the afternoon, you can relax in the evening.  Some people find it more beneficial to work on homework and study at night or early in the morning. This all depends on your schedule and habits. If you're committed to sports or an after school activity, you'll need designate your time to study carefully. It's easy to blow off studying after an intense training, so be aware. You need a desk or a table with a decent amount of space. You will also need good lighting. Students will often say that listening to music, having the TV on, or keeping their phone out helps, but these are all distractions. If you can't work in silence, listen to ambient music instead of music that's lyric driven.  Avoid reading textbooks on your bed. The temptation to sleep increases when you study on your bed. Studying outside of your house can help you focus. Changing the literal room of where you study can improve your retention rate. Try visiting a local coffee shop or a nearby library. It depends on your preferences. A lot of people benefit from participating in study groups. These can be extremely informal and are usually very effective. You don't need to be a lone wolf when it comes to academics. Humans are social creatures. Even if you feel that you don't know as much as these other students, you...


Duy trì chế độ ăn giàu vitamin B và i ốt. Tập thể dục đều đặn. Nạp đủ vitamin D mỗi ngày. Giảm căng thẳng và lo âu.

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Have a diet rich in healthy sources of protein like tofu, chicken, and beans as well as Vitamin B rich foods like whole grains, nuts, and seeds. Add a good balance of fruits and vegetables to your diet, specifically sea vegetables, as they are rich in iodine. Foods high in natural iodine are good for your thyroid.  You could try having sea vegetables like kelp, nori, and kombu at least once a day. Sprinkle kelp over your salads or soups for added iodine. Add kombu to your beans or meat. Wrap foods in nori. Add nuts and seeds to stir fries, quinoa, and salads. Exercise can help boost your metabolism and counteract some of the side effects of an underactive thyroid, such as fatigue, depression and weight gain. Go for regular runs or bike rides. Join a gym and take workout classes. Make it a habit to be active for at least 30 minutes a day. You can also try taking a yoga class to help you stay active and to reduce your stress levels. Look for yoga classes at your local gym or yoga studio. Aim to get at least 20 to 30 minutes of sun exposure in the early morning or the evening. Expose your arms, legs, and face to the sun. Low vitamin D levels have been found to be associated with hypothyroidism. Bringing those levels up may improve your symptoms of hypothyroidism. If you live in an area that gets very little direct sunlight, especially during the winter months, speak to your doctor about taking Vitamin D supplements. Keep your stress and anxiety levels low to avoid agitating your thyroid. Do relaxing activities like painting, drawing, and knitting. Try doing a hobby you enjoy to release stress and anxiety. Working out can also be a good way to reduce your stress levels. You can also do deep breathing exercises to help reduce your stress levels or take a weekly yoga class.


Duy trì cuộc đối thoại bình thường. Thực hành kỹ năng giao tiếp. Quan sát cách thức tương tác của người khác. Tìm kiếm chủ đề đối thoại. Duy trì cách hành xử tốt.

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For many people who struggle with social interactions, the thought of having an extended conversation with a total stranger may seem daunting. But you can start small and work your way up. Try starting out smiling at people you pass on the street. Work your way up to complimenting people you see every day, and saying "thank you" to cashiers or waitresses. These little steps will help boost your confidence and can help you scale up towards saying more and more things to people you don't know. If you're still not comfortable carrying on an actual conversation with strangers, practice making conversation with people you do know. Conversational ability and social skills get stronger with practice, and every time you practice your social skills you become a little bit more fluent in your ability to converse with others. Start out by having extended conversations with one or two people you know well and with who you are comfortable. Then build up to conversing with a small group of people you know. Once you start to feel really comfortable talking with others, you can begin practicing your conversation skills with people you don't know that well. One easy way to strengthen your social skills is by observing other people when they interact. You can do this casually with people you don't know. Try going out to a public place like a coffee shop or bar (if you're old enough to drink), and watch how people converse with one another.  Take note of the structure of conversations you observe. Is one person predominantly talking, or is it a back-and-forth dialogue? How do topics come up in conversation: do they arise naturally in the course of talking about other things, or are they introduced abruptly? Perhaps some combination of the two? Pay attention to body language as well. Do people who are talking together stand close together or far apart? Do they make eye contact, or do they seem distracted? Watch as many people as you can in as many varied environments as possible. This will help give you better insight into how...


Duy trì các mối quan hệ lành mạnh. Tạo dựng mối quan hệ mới. Chia sẻ cảm xúc của bản thân với bạn bè.

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Relationships are an important part of the human experience, even if you classify yourself as an “introvert,” or someone who recharges by being alone and doesn’t feel the need for a large number of friends. Friendships and relationships are a source of support, validation and strength for all genders and personalities. Maintain the healthy relationships in your life with family members and friends. Research demonstrates that your mood can immediately improve after having a conversation with someone you care about and you receive a supportive response from them. As you meet new people, identify the ones who make you feel good to be around. Cultivate relationships with them. These people will add to your support network and help you continue building a positive attitude. If you find yourself having difficulty creating positive emotional experiences on your own, turn to a friend for support. You shouldn’t feel like you have to bury your negative emotions. Instead, talking them through with a friend helps you resolve them and make room for happier emotions.


Duy trì các mối quan hệ xã hội gần gũi để bảo vệ sức khỏe tinh thần. Ngủ đủ giấc để cơ thể luôn dẻo dai linh hoạt. Duy trì sở thích riêng để luôn vui vẻ trong cuộc sống. Dành thời gian để thư giãn. Nuôi dưỡng hạnh phúc.

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Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.  Maintain your social network though corresponding by writing, telephone, or in person. Using social media can also help people stay connected. Regular social interaction will help you relax and take your mind off your stress. If you feel isolated, consider locating a support group or counselor to help you. By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.  When you sleep your body can put more energy into fighting off infections and healing. Try to get at least 7 to 8 hours of sleep per night. Some people may need even more. This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.  Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.  Avoid competitive activities that will put additional pressures on you. Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:  Visualization of calming images Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body Meditation Yoga Massage Tai chi Music or art therapy Deep breathing Take time to enjoy life and do the things that make your life meaningful to you.  Do activities that give you a sense of purpose. Many people enjoy volunteer work in their free time. Nourish your brain with intellectual stimulation. Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you. Connect with others. For some people it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will...


Duy trì các sở thích và mối quan tâm khi có thể. Giữ gìn sức khỏe tổng thể. Tìm những công việc bù đắp cho khả năng của bạn.

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If you stop doing your favorite things, you'll only feel worse. When at all possible, do your best to maintain your favorite hobbies and activities. If things you previously loved to do are no longer easy for you, look for new ways to perform them. For example, if you used to love to read but can no longer accomplish that, consider listening to audio-books; if you are now using a wheelchair and love sports, look for teams in your area that accommodate wheelchairs.  Consider starting new hobbies, too. Taking classes for a new hobby is a good way to be social and to do something you enjoy. Good diet and regular exercise are important for everyone, but can be especially helpful when you're transitioning into a life with a disability. Make sure that you are eating regular meals that incorporate plenty of fruits and vegetables. Try to do physical activity every day, depending on what your skill set and level is. Keeping your diet and exercise in check will also reduce the risk of depression and loneliness, as they both increase levels of dopamine and serotonin (happy hormones) in the brain.  If necessary, look into doing physical therapy as your daily exercise. Always check with your doctor before significantly altering your diet. Regular exercise will help you to build and maintain muscles which may help overcome a physical disability. You may find that as a result of your disability, you are unable to keep a former job or to perform job tasks you used to be able to. In order to stay financially aloft and entertained, you could look for a new job that you can be successful in regardless of your disability. Make a list of the things you're good at, and possible occupations that relate to those talents. Search for these types of jobs in your area, and see what comes up. Remember, it is illegal for an employer to even ask about your disability. As long as you're able to accomplish the job at hand, your disability should not prevent you from being hired.  Workplaces which are under the American Disabilities Act must...


Duy trì cân nặng lành mạnh. Uống bổ sung canxi và vitamin D. Ngủ trên mệm cứng. Sử dụng kỹ thuật nâng đồ vật đúng cách. Chú ý tư thế sinh hoạt. Chọn loại ghế ngồi phù hợp. Bật người trên bóng trị liệu. Tập thể dục an toàn và đều đặn. Tham gia các bài tập ít va chạm. Áp dụng liệu pháp giảm áp hay còn gọi là kéo giãn. Tìm kiếm mạng lưới hỗ trợ. Xây dựng thói quen xả stress.

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Being overweight naturally puts more stress on each disc. While it may be difficult to lose weight, especially at a time when you are in pain, pursuing weight control measures can make a difference in managing your existing pain, and preventing further problems Your spine needs enough calcium and vitamin D every day to stay strong and avoid developing osteoporosis. Most adults do not get enough from their diet. Ask your doctor about the amount of calcium and vitamin D you should consume each day, in addition to your regular diet. Natural sources for calcium and vitamin D include dairy products, green, leafy vegetables, and fortified orange juice. Your body also absorbs vitamin D from being exposed to natural sunlight. Avoid sleeping on your stomach, as this puts added pressure on the discs in your back. Try sleeping on a firm mattress, and on your side, with pillows arranged for added support if helpful. Avoid lifting anything heavy if at all possible. If you must lift something, bend your knees and squat, then use your legs to lift the weight. It’s also important to avoid any lifting or repetitive twisting motions first thing in the morning. Proper standing and sitting positions include a straight, upright, position with your shoulders back. Engage abdominal muscles to provide support for your back, and maintain your lower back in a flat or slightly arched position  To improve your balance, stand in a doorway, raise one leg high, bend your raised knee so your thigh is parallel to the floor. Hold that position for 20 seconds, then repeat with the other leg. Hold onto the wall or doorway if you need, but eventually you will be able to maintain the position without additional support.  Improve your overall alignment by standing one foot length away from a wall, then lean back until your buttocks and your back are against the wall. Keeping your head level, push it back until the back of your head touches the wall. Most people find they must tilt their chin up to get their head to touch the wall, which indicates...


Duy trì hệ thống hỗ trợ rộng khắp. Kiểm soát và xoa dịu nỗi lo sợ. Sống chậm lại và thư giãn. Có lối sống lành mạnh. Biết được khi nào cần tìm sự trợ giúp.

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Hard work is easier when you have people cheering you on. Whether family, friends, or close mentors, cultivate relationships with people whom you trust, who have your best interest in mind, and who will have your back through ups and downs  A few very close friends can be better than a stable of casual acquaintances. Spend time with friends and family, call them, talk to them, and keep them in your life. Just knowing that they are there for you will be a help. Be willing to reach out. Whether through talking or asking for advice, seek out support from your loved ones when you need it. You can also seek peer support groups to find people with common experiences and shared histories. They've "been there" before. There is a big difference between caring and worrying. Caring is being invested in something, like a goal. Worrying, on the other hand, is “an attempt to control the future by thinking about it.” One is motivating. The other is impossible.  Focus on what you can control. We are often faced with surprises or unforeseen events, so remind yourself that you are only human and cannot control everything. Encourage yourself from time to time. Anxiety is like any other feeling. You might try telling yourself this, i.e. “I feel worried, but I do things to deal with it.”  Keep things in perspective. Avoid “catastrophic thinking” by reminding yourself of the scale of your worry. For instance, failing a class is bad but not the end of your education. Finishing last at a swim meet is disappointing but not the end of the world. You still have your health, your life, and people who love you. Know when to let up when following your goals and dreams, otherwise you may face burnout – physical and mental exhaustion, discouragement, and cynicism. If you are under stress, find ways to rest, relax and recharge.  You know your mind and body best and when you might be slowing down. Make sure that your mind and body are well-rested. Otherwise, your efforts will be less effective. It is OK to take some time off, whether that...


Duy trì khuôn mặt “lạnh”. Không giao tiếp bằng mắt. Xoay người ra hướng khác. Bước đi chỗ khác. Tránh mặt.

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Do not show any emotion. Even if you feel yourself getting angry, annoyed, or irritated, don’t give them what they want by showing that their rudeness is getting to you.  Stay calm and collected. Close your eyes and take a deep breath if you feel yourself losing your temper. Keep a straight face or try going for a “blank” look on your face, disengaging completely from the person and showing them they are not worth your time. When you make eye contact, you are acknowledging the person and validating their actions. Look away from them and gaze straight ahead at something in the distance. Avoiding looking down at the ground. This type of body language comes off as submissive and unconfident. Keeping your gaze up and steady makes you look self-assured and in control. You can convey a lot through your body language alone. Turn your shoulders and feet to point in the opposite direction. Cross your arms in front of your body to look closed off and disengaged. If possible, walk quickly in the opposite direction from them and don’t look back. Stand up tall and look confident as you are walking.  If you feel awkward not saying anything before walking away, keep your response short. This will acknowledge that you’ve heard what they’ve said but don’t agree with it. You can just say something like, “OK” or “I don’t know” before turning away. If a classmate keeps rubbing in your face that he or she got a perfect score on his last exam, just smile and say, "That's nice.” Then turn your or her attention to other, more important things. If it’s someone that you know you will have to interact with again, like a coworker or friend, walking away from a few minutes can give them some space to calm down. Hopefully when you meet again, they will have changed their behavior. . Keep your distance from the rude person so that their negativity does not bog you down on a regular basis.  If the person is a stranger, this should be easy - you will likely never have to see them again. If you really can’t stand the person but tend to run...


Duy trì lịch trình ngủ. Tắm nước ấm hoặc tắm vòi sen. Sửa soạn phòng ngủ để nghỉ ngơi thoải mái. Tắt tất cả thiết bị điện. Dùng ánh sáng để điều chỉnh chu kỳ ngủ. Tránh chất chứa caffeine khác mà sẽ không làm rối loạn giấc ngủ. Không ăn nhiều trước khi ngủ. Hạn chế lượng nước uống trước khi đi ngủ.

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Waking up at the same time and falling asleep at the same time every day will help your body’s sleep-wake rhythm to prepare you to fall asleep at the right time and wake up at the right time. Maintain this schedule during the entire week. Even though you can sleep later on the weekends, don’t give in to the temptation to stay up late or sleep late.  Most adults need seven to nine hours of sleep per night. If you are still tired, this may be because you happen to need more. Some adults may need up to ten hours per night. Children and teenagers frequently need even more. Try not to nap. While it may feel good at the time, if it means you can’t fall asleep at night, then it may be more harmful than helpful. About an hour before bed, treat yourself to a warm shower or bath, relaxing and heating up your body. When you step out into the cool air, your body temperature will drop, which mimics the action your body takes as it is preparing for sleep. Adding this step to your nightly routine can help your body begin to get into sleep-mode. Reduce any stimuli that could keep you awake. This may include noises, uncomfortable temperatures, a television, light, allergens, or uncomfortable mattresses. Possible solutions for managing these problems include:  Use ear plugs or “white noise machines” to dampen sounds. White noise machines make a low, constant noise which, after a few minutes, you won’t notice. However, it cancels out other sounds which might disturb you. These techniques may be helpful if traffic noises or your neighbors keep you awake. Use eye shades or blackout curtains to reduce light. This may be helpful if you work nights and have to sleep during the day, or if there is bright street lighting outside your window. Keep your room a comfortable temperature. Most people sleep best when the room is between 60 and 67 °F (16-19 °C). If you live in a hot, dry climate, try using a cool humidifier or fan to bring the temperature down. If you have allergies, try to reduce the number of allergens you are exposed to in...


Duy trì môi trường sạch sẽ và không có muỗi. Đưa bệnh nhân sốt Dengue đi bệnh viện hàng ngày. Đảm bảo rằng bệnh nhân được nghỉ ngơi đầy đủ. Cho bệnh nhân uống Acetaminophen/paracetamol (Tylenol®). Khuyến khích người bệnh uống nhiều nước. Ghi chép lại triệu chứng ở người bệnh mỗi ngày. Đưa bệnh nhân đến bệnh viện nếu triệu chứng trở nặng.

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While treating dengue patients at home, it's important to prevent further contact with mosquitoes because the infection can spread from person-to-person via mosquitoes. In other words, controlling mosquitoes is key to preventing others from becoming ill.  Use window and door screens at home to prevent mosquitoes from entering. Use mosquito nets while sleeping. Wear clothes that minimize skin exposure to mosquitoes. Apply mosquito repellent to exposed skin. Repellants like DEET, picaridin, and oil of lemon eucalyptus are effective. Children should not handle repellents. Adults should apply repellents to their own hands first and spread them on the child’s skin. Do not use repellents on children under two months old. Prevent the breeding of mosquitoes by draining stagnant water around the house and cleaning water storage containers frequently. Dengue patients must go to the hospital every day to have their fever and blood count assessed. These daily visits must occur as long as the patient exhibits a fever of more than 37.5 degrees Celsius (100 degrees Fahrenheit). This monitoring at the hospital can cease after there has been no fever over a 48-hour period. Permit the patient to slowly resume his previous activities, particularly during the long period of convalescence. Because dengue often causes significant tiredness and lethargy, it's important that patients get plenty of rest and progress back into their daily routines with caution. This medication will help treat the fever. Give one tablet of 325 to 500 mg. A total of four tablets can be given to the patient in one day. Do not give the patient aspirin, ibuprofen, or other nonsteroidal anti-inflammatory drugs. These can increase the risk of bleeding in those with dengue. Patients should be encouraged to drink water, fruit juice, and oral rehydration solutions to prevent dehydration from fever or vomiting.  Adequate fluid intake decreases the chance that a patient with dengue will have to be hospitalized. Men and women (ages 19 to 30 years) should aim to...


Duy trì mạng lưới xã hội. Hành động tích cực. Tự nhủ rằng sự căng thẳng chỉ là tạm thời. Nghỉ ngơi.

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Sometimes feelings of anxiety or depression might make you want to isolate yourself. However, your social ties are one of the keys to maintaining a healthy emotional balance. Talk to your friend and family members when you begin to feel overwhelmed, and let them help you process your emotions. While is isn't making yourself emotionally numb per se, you will be able to recover more quickly. Sometimes you might get anxious when there is a situation that you cannot control. Rather than stewing about it, you should try to take decisive action in order to improve the situation. Resist the urge to detach: that will simply make you feel more stressed out for longer. For example, if you are stressed out about an upcoming exam, don't try to forget about it. Instead, tell yourself that you will study for 20 minutes a day: that will help you overcome your anxiety. It is important to remember that most stressful events will be over soon: they do not last forever. Whether it is a party you don't want to attend, an exam you don't want to take, or a work project you despise, tell yourself that the stressful situation will pass. Do not feel like your whole life is wrapped up in one moment of stress. Sometimes you are better equipped to deal with stress after you have allowed yourself a brief time to recover. If you are beginning to feel completely overwhelmed, spend just 20-30 minutes taking a walk, talking to a friend, or listening to your favorite album. Return to the stressful situation once you feel calmer and ready to face it head-on.  Just changing your environment for as little as 30 minutes can be helpful. For example, you could go outside. You will be especially relaxed if you engage in an activity that involves being social (such as getting a coffee with friends) or being outside (such as walking around a lake). These can be more effective than television at getting you calmed down and rejuvenated.


Duy trì một chế độ dinh dưỡng cân bằng. Hạn chế dùng muối. Hạn chế uống rượu bia. Sử dụng sữa tươi ít béo hoặc không béo. Uống trà hoa râm bụt. Uống một ly nước ép nam việt quất. Ăn các loại hoa quả và rau củ có tác dụng làm giảm huyết áp. Uống nước dừa. Ăn nhiều đậu phụ và các sản phẩm từ đậu nành. Dùng một ít sôcôla đen. Sử dụng ớt.

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A diet composed of whole grains, fruits, vegetables, and dairy can lower your blood pressure by as much as 14 mmHg, especially when that diet also contains minimal amounts of saturated fats and cholesterol.  Dietary changes are usually the first step in dropping your blood pressure. The effects may be gradual if you do nothing more than balance your diet, but if you focus on consuming foods known to drop blood pressure and accompany your diet changes with activity and lifestyle changes, your blood pressure will drop much faster. After you drop your blood pressure to the level it needs to be at, you can indulge in the occasional candy bar or cookie, but you should also strive to follow a diet like this most of the time to prevent your blood pressure from spiking up again. Sodium (Na) is the natural foe of high blood pressure. A small drop in your sodium intake can often lower your blood pressure by 2 to 8 mmHg.  Limit your sodium intake to 2300 mg a day or less. If you are older than 51 years of age or if you have underlying conditions causing an increased blood pressure, stick to 1500 mg of sodium a day at maximum. You should also check food labels on processed foods, which can contain massive amounts of salt.  If you need to add flavor to your food, you can do so safely with many herbs and spices. Some herbs and spices, in particular, can actually help you decrease your blood pressure.  Cayenne pepper expands blood vessels and improves blood flow.  Turmeric decreases inflammation in the body overall, thereby improving cardiovascular function and causing a drop in blood pressure.  Garlic lowers both cholesterol and blood pressure. In small amounts, alcohol can actually cause your blood pressure to drop. However, the positive effects of alcohol can disappear after 2 drinks. In higher amounts, it can cause your blood pressure to increase.  For men and women over the age of 65, drink one glass of wine or a beverage with a similar alcoholic content per day. For adults under the age of 65, you might be able to...


Duy trì một chế độ ăn cân bằng và có cân nặng lành mạnh. Tập thể dục hằng ngày, nhưng tránh hoạt động căng thẳng. Uống thêm vitamin tiền sản, axit folic và thực phẩm bổ sung. Giảm tiêu thụ đồ chứa cồn, caffeine và hút thuốc. Tránh tất cả các loại thuốc, trừ khi cần thiết.

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To reduce your risk of another miscarriage, you should eat a well balanced diet that contains the four food groups: fruits and vegetables, protein, dairy and grains.  Make sure your daily diet consists of five portions of fresh or frozen fruit, six ounces or less of protein like meat, fish, eggs, soya, or tofu, three to four servings of fresh or frozen vegetables, six to eight servings of grains like bread, rice, pasta, and breakfast cereals, and two to three servings of dairy like yogurt and hard cheeses.  It is also important that you maintain a healthy weight for your age and body type. Avoid being underweight or overweight. You can calculate your Body Mass Index (BMI) using an online BMI calculator and determine how many calories per a day you should be consuming to maintain a healthy weight. When you are recovering from a miscarriage, it is important that you avoid intense exercise and focus on mild activity, like walking, yoga or meditation. Maintaining a daily exercise routine will keep you feeling healthy and energized. It can also ensure your body is at its best and ready to conceive again. Doing gentle exercise like yoga can also help you reduce any stress or anxiety you may be experiencing due to the miscarriage. Managing your stress is essential to remaining healthy and ready for pregnancy. Maintaining a well balanced diet and a healthy weight through exercise will provide your body with many essential nutrients and minerals. But prenatal vitamins and supplements like folic acid have been shown to reduce the risk of a miscarriage and having a baby that is premature or small for its gestational age. Talk to your doctor about taking folic acid supplements to help you recover from the miscarriage. Folic acid supplements can help to reduce the risk of neural tube defects like spina bifida, where your baby’s spinal cord does not develop normally. Once you become pregnant, you will be prescribed folic acid supplements free of charge. Research has shown that drinking, smoking, and caffeine consumption...


Duy trì nhiệt độ nước tối thiểu 21 độ C. Trồng cây sen dưới ánh nắng trực tiếp. Cắt bỏ những bông sen đang tàn và các lá vàng hoặc hư tổn. Sử dụng phân bón viên nén cho hồ thủy sinh để bổ sung dinh dưỡng cho sen. Cảnh giác với sâu bọ. Dời cây sen ra chỗ nước sâu hơn khi sang thu. Trồng lại củ sen mỗi năm.

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Active growth begins when the surface water reaches this temperature. Your lotus needs warm water to grow to its fullest potential. Ideally, the air temperature should be at least 70 °F (21 °C) as well.  The lotus will start to send up leaves after a few days in water above 70 °F (21 °C). It blooms after 3 to 4 weeks in water above 80 °F (27 °C). Check your water temperature every other day. If you live in a cooler climate, you may need a heater for your pond to maintain the appropriate temperature. Lotus plants thrive in full sun, requiring at least 5 to 6 hours of direct sunlight per day. If your pond is partially shaded, you may want to prune or remove surrounding foliage that blocks out the sun. In North America, the lotus typically blooms from mid-June or mid-July through early autumn. The blossoms open early in the morning and start closing mid-afternoon. Individual blossoms last 3 to 5 days, then molt. The process repeats through the remaining months of active growth. If your lotus starts to take over your pond, you can also cut away new growth, but keep in mind it will grow again until the lotus is repotted in spring. Never cut flower or leaf stems below water level. Roots and tubers use stems for oxygen. Pond tablets are fertilizer made especially for aquatic plants. Wait until your tuber has developed at least 6 leaves before fertilizing it, and don't place the fertilizer directly against the tuber itself.  Small lotus varieties only need 2 tablets, while larger varieties may need as many as 4. Add fertilizer once every 3 or 4 weeks, stopping in mid-July. If you continue to fertilize your lotus past this point, it won't be able to prepare for dormancy. If you grew your lotus from seed, don't fertilize it during its first year. While pests vary depending on your geographic location, aphids and caterpillars may be attracted to lotus leaves. Applying a small amount of powdered pesticide directly to the leaves will protect your lotus plant from these pests. Liquid pesticides, even organic ones, have...


Duy trì nhiệt độ thích hợp. Giữ cho không khí lưu thông tốt. Tưới nước cho lan đúng cách. Bón phân khoảng mỗi tháng một lần. Tỉa nhánh để cây phát triển. Thay chậu cho lan.

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Find out if your orchid is a "cool growing" orchid or a "warm growing" orchid. The two types prefer temperatures that fall into a slightly different range. Warm growing orchids include vanda, phalaenopsis, and oncidium breeds. Cool growing orchids include phragmipedium, miltonia, and cymbidium breeds.  Drop the temperature approximately 15 °F (−9 °C) at night. Within nature, orchids grow in locations that experience a similar drop in nighttime temperature. As a result, manually dropping the temperature this dramatically in your home, at least in the room where your orchid grows,  will encourage your the plant to flower and thrive. Keep warm growing orchids at a temperature between 75 to 85 °F (24 to 29 °C) during the day. At night, allow the temperature to drop somewhere between 65 and 75 degrees. Keep cool growing orchids at a temperature between 65 and 80 degrees Fahrenheit during the day. At night, allow the temperature to drop somewhere within the range of 50 to 65 degrees. This is especially important during warm weather. Open the windows on hot, muggy days or place a small fan nearby. Stale, stagnant air will stunt the orchid's growth. The type of orchid requires slightly different amounts of watering. In general it's best to water your orchid every 5 to 12 days, depending on time of year and temperature. If you're going through a heat spell you may need to water your orchid more frequently.  The roots need to remain evenly moist throughout the entire year, but the plant will not need as much water during cooler months, when growth is naturally reduced, as it does during vibrant warm months. Orchids that need to be moist at all times are Paphiopedilum, Miltonia, Cymbidium, and Odontoglossum, to name a few. The orchids that need to be moist during active growth, but nearly dry between waterings are the ones like Cattleya, Oncidium, Brassia, Dendrobium. For some orchids you will need to allow them to dry out between waterings. These include Phalaenopsis, Vanda, Ascocenda. When in doubt, follow the...


Duy trì nhiệt độ ổn định trong khoảng18-24 độ C. Bón phân cho cây mỗi tháng một lần trong suốt mùa xuân. Chuyển cây ra ngoài trời, nơi có nắng gián tiếp. Cắt ngắn các cành cây còn khoảng 15-20 cm trong mùa xuân hoặc mùa hè.

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Poinsettias are most comfortable at about the same temperature you are. Fortunately, this means that they’ll be content in almost any room of the house.  Situate your plant away from any doors or windows that you open frequently. Poinsettias don’t hold up well under a draft.  Do not place poinsettias near heaters, radiators, or vents. Avoid raising or lowering the thermostat too dramatically when temperatures outside fluctuate. Fertilizers are essential for adding vital nutrients to your growing soil. Balanced water-soluble houseplant fertilizers are the safest choice for delicate plants like poinsettias. Always use the amount specified in the instructions of a particular product.  You can also use a natural organic material like garden compost or worm castings to fertilize your poinsettia.  The best time to apply fertilizer is soon after watering, while the soil is still moist. Fertilizing poinsettias in dry soil could damage the roots.  Plan on reapplying fertilizer about once a month while the plant is in its most active stages of growth. Let your poinsettia sit outdoors for a few hours on warm afternoons. Place the plant in a partially-shaded area so it doesn’t overheat. Screened-in patios and flower beds protected by tree cover can make great outdoor homes for growing poinsettias.  Introduce your poinsettia to outdoor conditions gradually. It’s usually best to start with a few hours in the early morning, then increase its exposure by an hour or two every day until it’s able to withstand an entire afternoon. Look for a spot in your garden with plenty of morning sun but more shade in the afternoon. It may be necessary to water your poinsettia more frequently if it’s been spending a lot of time in the hot sun. Drooping, wilting, or wrinkled leaves may be a sign that your plant has been outside too long. Once the weather begins to heat up, it can be helpful to cut away roughly a third (or even up to half) of your poinsettia’s overall size. Strategic pruning is necessary to kickstart growth. It will create a...


Duy trì những tình bạn bền vững. Trở nên độc lập về tài chính. Đừng an phận với bất cứ điều gì, cho dù đó là sự thoải mái, dễ dàng, hay “làm người tốt”. Hãy rời bạn bè và gia đình khi có thể. Tống khứ những ảnh hưởng xấu ra khỏi cuộc sống của bạn. Tiết kiệm tiền. Đăng  ký mở tài khoản. Bắt đầu con đường sự nghiệp. Xác định đam mê của bạn. Lên kế hoạch ngày của mình. Cảm ơn những người đã giúp đỡ bạn. Tránh các xu hướng. Dành thời gian với những người có quan điểm khác biệt.

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You don't have to throw away your friends to be independent. In fact, your independence is reinforced with good friends. When your friend needs someone to talk to, be there for them. Be trustworthy. Do not gossip or tell anyone about your friends' secrets or personal matters. Even if they didn't say anything about it. Be a strong person for your friends and loved ones. It not only shows you're selfless, but pretty soon you'll learn how to deal with any situation that comes your way because of your friends' experiences. It will be difficult because parents have a natural instinct to provide for us. Just politely decline when they offer financial help. It is tempting to depend on others financially, but before you experience independence, you must be independent. Secure your finances. True independent living relies on financial freedom. Pay your own bills, drive your own car, sign a personal check for your rent. If you don't have the money for these expenses, save aggressively. Not only will you gain financial freedom with your savings, but the money you keep to yourself will give you an incredible feeling of independence and motivation. Work hard at everything you do. Defend your opinions. And, for you girls, don't let a man feel he has to pamper you and for you boys, vice versa. If you're capable of doing something good, do it. So long as it doesn't have a bad effect, you should do it. That doesn't mean do absolutely everything, but you shouldn't feel it's necessary for people to do things for you that you could do for yourself. Work your best and hardest to leave people saying "That person doesn't rely on anyone to do things for them. What a strong, independent person." This is a difficult step on the journey to independent living, but you must start doing things on your own. You do not need to drive with someone to the restaurant, because you can meet them there. Go shopping alone, spend at least one or two evenings a week by yourself. Work on activities that force you to lead, not follow. If you're used to...


Duy trì nước trong cơ thể. Hạn chế muối trong chế độ ăn. Uống thuốc lợi tiểu .

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If you have low flow, you may just be dehydrated. Men should drink around 13 cups of water and other fluids daily (about 3 liters), and women should aim for 9 cups (2.2 liters). Drink more if you sweat a lot, work out, or live in a hot climate. Water, juice, and tea count towards your fluids. If your urine is scarce and dark, you may be dehydrated. Eating a high-salt diet can cause you to retain water, which limits how much you urinate. Decrease salt in your diet by avoiding fast food and processed food like chips and other snack-aisle items. Flavor your meals with herbs and spices instead of table salt. If you have a medical condition that makes your body hold onto extra water – like heart failure, for instance – your doctor may prescribe a diuretic. That’s a medication that increases how much you urinate. Diuretics should only be used for specific conditions, so discuss your urinary trouble with your doctor and ask if a diuretic is right for you.


Duy trì nề nếp sinh hoạt hàng ngày. Đảm bảo những chú mèo trong nhà phải có đủ không gian. Tẩy sạch nước tiểu mèo. Hạn chế cho mèo tiếp xúc với bên ngoài. Giúp mèo thích nghi với các thành viên mới trong gia đình.

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Changes in a household can cause stress that triggers a cat's insecurity, leading him to spray to claim his space. If your cat has been spraying, establishing a routine can reduce his stress and eliminate spraying.  Feed your cat at the same time each day, and keep his litter box, bed, and toys in the same areas.  If you have company, put your cat in a separate room. This is especially important if your visitors have cats of their own whose scents may be transmitted via their clothing. This can trigger stress, and in turn spraying.  Certain pheromone sprays, available at most pet stores, are designed to calm cats. If you know a big change is coming, such as a new household member or pet, investing in one of these sprays can help cats transition. If you live in a multiple cat household, spraying is often a result of a cat's territorial nature. Making sure all your cats have adequate space can reduce spraying.  Provide multiple perches. Cats love to be up high to observe. You can either clear a window sill or space on a bookshelf or purchase cat condos/cat trees from local pet stores.  Have multiple sources of food, water, scratching posts, and toys available.  Provide more than one litter box. Although spraying is different from urinating, limited litter box space can trigger territorial responses like spraying. Invest in more than one litter box, and scoop both daily. Repeated spraying often comes in response to the scent of a cat's urine, especially in multiple cat households. Pet odors needs to be neutralized in order to stop recurrence.  Anything that can be washed in a washing machine should be, using standard detergent.  A concoction made from 50% water and 50% white vinegar can be placed in a spray bottle and squirted onto surfaces where a cat has sprayed. This neutralizes the odor and discourages future spraying.  Local pet stores, branches of Petco, and even some supermarkets and department stores sell cleaners laced with synthetic pheromones and certain enzymes that remove odors that encourage...


Duy trì số cân nặng khỏe mạnh. Tránh thức ăn cay và cồn. Sử dụng miếng che nách để bảo vệ quần áo. Duy trì tâm trạng tích cực.

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Carrying excess weight causes your body to work harder, raising your body temperature and producing more sweat.  Skin folds caused by excess weight can harbor bacteria, so pay special attention to these areas when bathing. You sweat more when you consume these items, and as previously mentioned, sweat interacts with the bacteria on your skin to produce body odor.  Cutting back or eliminating these things from your diet will help you manage sweat volume, therefore keeping you smelling nice. While this tactic will not change your sweat volume, by protecting your clothing you'll be able to wear shirts and sweaters longer before they become smelly.  Shields are generally made from absorbent material that will keep sweat from clinging to your skin and becoming smelly.  You will also minimize the appearance of your sweat. A recent scientific study indicated that the "chemosignals," or body odor, of people in a happy mental state tended to induce a happy reaction in others exposed to their odor.  In other words, if you're a happy person, the message you send to others spreads that happiness — even your body scent smells happy!


Duy trì sức khỏe bằng việc rèn luyện thân thể. Không uống nhiều bia hoặc nước ngọt có ga. Không hút thuốc lá. Tránh nuốt không khí. Chống táo bón bằng cách ăn nhiều bữa nhỏ.

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Exercise benefits both your physical and mental health. It will strengthen your body, control your weight, increase your metabolism, and improve your digestion.   Aerobic exercise gets your heart rate up and helps to move things along in your digestive tract. Excellent, enjoyable activities include jogging, fast walking, swimming, and many sports. For best results, try to do at least 75 minutes each week, spread out over several days. These drinks release carbon dioxide and may lead to a buildup of gas in your digestive tract.  How much is too much will be different for each individual, but avoid binge drinking. Excessive drinking can make you more likely to get cancers of the digestive tract, pancreatitis, liver disease, and other digestive health related problems. Smoking can cause people to swallow air and it will increase your likelihood of other health problems. Even if you’ve smoked for many years, quitting will still improve your health, making you more comfortable. Smoking puts you at risk of several digestion related cancers in the:   Esophagus Mouth Bladder Pancreas Kidney Liver Stomach Intestines There are many times when people may do it without even realizing. Common ones include:  Eating too fast. The best way to prevent this is to slow down when eating and thoroughly chew your food. It will also make meals more enjoyable. Chewing gum. When you chew gum, you stimulate your body to produce saliva, making you swallow more frequently. Some air naturally goes with it. Sucking on hard candies. This also stimulates saliva production and makes you swallow more frequently. Drinking through a straw. When you suck the drink up through the straw, it increases the likelihood that you will swallow a lot of air with it. Constipation can block the passage of gas through your system leading to bloating.  The longer the feces remain in your system, the longer they will ferment there, producing more gas. Small meals prevent your system from being overwhelmed and keep things moving through at a steady rate.


Duy trì sức khỏe của bản thân. Phát triển tính tò mò của bạn. Thách thức bản thân mỗi ngày. Tận hưởng sự cạnh tranh. Trên hết, bạn nên cố gắng trở thành người đàn ông tốt hết sức có thể trong mọi lĩnh vực của cuộc sống.

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Don't rest on your laurels - continue to work out every day, even if it's just to maintain the progress you've already made. A strong, healthy body makes every other aspect of life easier. You'll have more energy to work, play, and love like a man.  Enjoy your new strength and athleticism, but don't let it go to your head. Don't boast or show off unless it's in good humor - doing so is a sign of desperation for others' approval, not of confidence. Pay attention to what you put into your body. Count your calories and avoid unhealthy foods. Stubborn close-mindedness often gets mistaken for manliness. In fact, it's far manlier to actively seek out new experiences - you can't strive for personal growth if you never step out of your comfort zone. Always try new things, provided you do so safely. It will broaden your horizons. You'll begin to learn what you like and what you don't like. You'll discover skills you didn't know you had. You'll be more interesting to your friends and sexier to women.   Be open to relationships with new kinds of people. Talk to everyone - you may find that people with different perspectives on life can inform your own opinions. Take on new responsibilities at work and at home. Even if, for instance, you discover that you're not the best at paying your household's bills, you'll learn the process, which is a gift in itself. "Manly" isn't an easy thing to be. It's a quality marked by hard work and struggle. Teddy Roosevelt, one of the manliest men to ever live, had to work hard for years to overcome his poor health and achieve manliness. By overcoming obstacles, you move closer to the manly ideal. Tackle life's difficulties head-on!  Often, the biggest challenges can come with the day-in, day-out grinds of sustaining a career and a home life. In this case, the challenge may be something as simple as going to bed earlier so that you can wake up to take your child to school. Just because these challenges aren't glamorous doesn't mean they're not hard! Seek new challenges out. If your career...


Duy trì sự bí ẩn. Hãy tích cực và vui vẻ. Duy trì mọi thứ thú vị. Tránh việc nội trợ. Không nên bám víu. Biết khi nào nên dừng lại.

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If you want your sugar daddy to keep wanting you, then you should stay mysterious. If you have to go, don't always tell him where you're going. If you don't respond to his calls for a day, don't go into a big explanation about what you were doing -- you were just busy living your own life. Don't tell him about every little thing on your mind and don't go into detail about your deepest wishes and needs. You can reveal a little bit about yourself at a time, but always leave him wanting more. Don't give him a planner with your schedule on it. Let him wonder about all of the things you're up to when you're not with him. Sugar daddies are looking for women that they can have a good time with. They're not shelling out cash to be with a woman who is negative or always whining and complaining. If you tend to have negative thoughts, try to keep those to a minimum when you're around your sugar daddy and save them for your real friends. Keep things light and positive by laughing often and talking about the things that make you happy and the things that you're excited about instead of the things that get you down.  Whenever you catch yourself saying something negative, counter your statement by making three positive comments. Try to laugh as much as you can. Sugar daddies want women who are having a good time. If you're having an emotional day or feel like crying, don't dump all of your emotions on your sugar daddy. Call up a good friend instead. If you want to keep your sugar daddy, then you should keep things fresh by always keeping him on his toes. Don't do the same thing every weekend, even if you always go out to an expensive restaurant. Instead, mix things up by asking him to take you boating, give you a tennis lesson, or whisk you away on an expensive vacation.  If you do the same things together all the time, your sugar daddy may begin to get bored with you. Make sure you do one new thing together at least once every week or two. Keep things exciting in the bedroom too. Use your time with your sugar daddy as an...


Duy trì sự cân bằng. Để chàng cảm thấy bạn cần chàng. Cư xử tự nhiên.

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In the beginning of a relationship, it is important to spend lots of time together. During this time, you are just getting to know each other and spending time together should be fun. Don’t fight this urge to spend lots of time with him when you are just starting out, but know when to pull it back. The "scarcity principle" suggests that people are more likely to want and value something that's a bit hard to get. This doesn't mean you have to play mind games with your guy, but make sure that you're not available at the drop of a hat every time he calls. Maintain a good balance between spending time with him and spending time on your own.  To get some time away from him, make plans with your friends and family, spend more time alone, or work more to have some time away from him. This strategy may seem odd, but it will be good for both of you. It will give him some time to think about his feelings and it will also give you a chance to think about your feelings. Having some time apart will help the two of you avoid getting bored with each other or taking each other for granted. Doing things to make your guy feel needed may increase his feelings of affection for you. Asking him to help you with something or even just asking for his advice can make him feel needed and important. For example, you might ask him to help you move some furniture in your bedroom or ask him to help you make a decision about your car insurance. Remember: you can't actually make him fall in love with you. He's free to choose what he wants. Beyond that, though, people can't always control who they love. If it's simply not there on his end, resist the temptation to punish him for it.  Accept that if the relationship is meant to be, it will happen; if not, then you're meant for something better. Avoid using the "girlfriend" term until he has said it first. If you say it too prematurely, he may run and never look back. Even more importantly, avoid all talk of marriage and babies––that will definitely scare him away.


Duy trì sự nhẹ nhàng cho cuộc trò chuyện. Trò chuyện xã giao trong giờ nghỉ. Đừng trở thành kẻ ngồi lê đôi mách trong công ty, và tránh xa người có tính cách này. Lắng nghe nhiều hơn nói chuyện. Xuất sắc trong vị trí của mình. Bày tỏ lòng tôn trọng với cấp trên ngay cả khi họ không đối xử tương tự đối với với bạn.

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While you want to appear friendly and warm, certain topics should be avoided if you want to escape conflict at work.  For example, discussions about religion and politics are generally inappropriate at work, and can end up heated. Also avoid overly personal conversations like your health, sexuality, personal relationship problems, or finances, and avoid asking your co-workers about these issues as well. If you feel uncomfortable with nosy or invasive inquiries into your personal life, or if the topic of conversation becomes controversial, do your best to change the subject. If that fails, you can either firmly but politely shut them down or try to leave the discussion diplomatically. Its often enough to firmly say, "I'd really rather not discuss that particular issue at work." If you'd rather not be so forward, try saying, "Oh! I just remembered something I need to finish," and then excuse yourself from the conversation. Socializing excessively during work hours sends a message to your boss that you are not a serious worker, and encourages chatty colleagues to eat up your time.   If a work colleague tries to chat with you while you are busy, suggest you postpone the conversation until lunchtime. Try to be diplomatic so that your work colleague does not feel rejected. For example, you could say something like, "I totally agree. I am so swamped, but I'd love to talk more at lunch. Do you want to meet up?" Gossiping and complaining among your co-workers often leads to some form of hostility between peers and superiors.  It is best to remain silent or walk away when you hear your co-workers gossip, but if you can't, try reframing the gossip in a positive light. For instance, if your co-worker says, "Did you hear that Jamie got a raise and Ken didn't?" you might say something like, "Jamie definitely worked hard this year for that raise. She deserves it!" Remember that co-workers who gossip about one another or about the boss likely also gossip about you when you're not around. Try not to give these type of people...


Duy trì sự vận động. Nghỉ giải lao. Xem phim kinh dị. Tránh caffeine nếu có thể. Ăn thức ăn giàu đạm để duy trì năng lượng. Mở nhạc hardcore metal. Véo và xoa bóp tai.

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Do a simple movement, like tapping your feet and stretching. If it becomes a habit, it might just save you from falling asleep during those final dire moments and it can keep you awake without being distracting. Try keeping music on in the background. If it has a good beat, you may find yourself naturally tapping your foot to the tempo. Avoid a decreasing sense of energy and motivation by setting a constant pace for yourself: For example, try 40 to 55 minutes of work, and taking a 5 to 20 minute break, or perhaps a quick walk around outside in a safe and well lit area.  Looking repeatedly at a clock may distract you from your work. Taking breaks is especially important if you are working on the computer; it will help prevent headaches and eye strain. Take a short break to watch a part of a scary movie if you think it will help your productivity. Scary movies can keep one alert, but don't watch if it becomes a distraction; it's enough to watch a little during a 5- to 20-minute break.  Choose a movie with a subject that actually frightens you. It would be pointless to watch a movie about giant spiders if you like spiders. If you can't find a scary movie, consider watching a real-life documentary on a terrifying subject instead. Coffee or tea may seem like an ideal solution at the time, but you may get a temporary buzz then crash badly the following day (perhaps halfway through your test or meeting). Try staying hydrated with water instead.  Drink 2 glasses of ice-cold water every 30 minutes. Not only will the cold water help to keep you awake, but you'll need to urinate often, which will keep you alert. Non-caffeinated herbal tea will also naturally keep you awake due to tea's extensive amount of herbs. Keep in mind that some herbal teas, like chamomile, will put you to sleep. Avoid teas labeled as "bedtime" or "calming." Foods like sandwiches, cheese, and other dairy products can allow you to feel more alert. Sugary foods may make you feel awake for a little while, but will eventually make you crash and feel...


Duy trì sự đàn hồi của da bằng cách ăn đủ protein. Cung cấp năng lượng cho hoạt động thể chất đều đặn bằng cách ăn carbohydrate phức. Giữ vẻ tươi trẻ bằng cách ăn nhiều hoa quả và rau tươi. Tránh tăng cân hoặc giảm cân quá nhanh. Đừng sợ cho con bú.

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Your body uses protein to heal, and this includes damage to the skin, connective tissues, and muscles which help your breasts resist gravity.  The average adult should eat two to three portions of a protein-rich food per day. This can be meat, milk, fish, eggs, soy, beans, legumes, or nuts. Lean meats and low fat dairy products are good because they won't simultaneously increase your fat intake. Complex carbohydrates take longer to digest and provide you with energy for a longer period of time than simple sugars do.  Excellent sources of complex carbohydrates are beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, and whole-grain breads. Simple sugars should be avoided and are found in candies, pastries, cake, soda, cookies, and table sugar. Carbohydrates should make up approximately half of the calories you consume each day. This will provide your body with the vitamins and minerals it needs to keep your breast tissues young and healthy looking.  Adults should consume four servings of fruit and five servings of vegetables each day. Tasty options for getting your servings of fruits include berries, cucumber, apples, grapes, cherries, papaya, bananas, and more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes. If you think you are not getting what you need, vitamin and mineral supplements are widely available over-the-counter at drug and grocery stores. If you believe you have deficiencies, first talk to your doctor, and then if they recommend it, try adding particular supplements or multivitamins which contain lots of different vitamins and minerals. Most women will gain and lose weight from their breasts as well as other body areas. Such rapid changes can cause your skin to stretch as you gain weight faster than your body can handle. Similarly, when you lose weight too quickly, you can wind up with excess saggy skin.  If you plan to gain or lose weight, see a nutritionist so you can plan to do it slowly and steadily to prevent your skin from...


Duy trì thái độ cởi mở, thân thiện bằng cách mỉm cười. Chủ động giao tiếp bằng mắt với chàng trai bạn thích. Tạo khoảng thời gian vui vẻ với bạn bè của bạn khi chàng ở cạnh bên.

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The first thing a guy will try to work out about you is whether or not you’re in the mood to talk. If you want a boy to talk to you, you need to look like you’re open to conversation! Many boys find it extremely attractive when a girl smiles at them. Remember not to smile too widely or you'll just look silly! A small, flirty smirk is perfect, and showing your teeth demonstrates confidence. This is another way of showing that you’re confident in yourself. You’re not afraid of being caught looking at him, and you’re not afraid of your feelings. While it’s good to make eye contact, make sure you’re not staring at him adoringly from a distance. You want to look interested and open, but not obsessed! If you’re always alone when the guy you like sees you, he might think you don’t have any friends because you’re not fun to be around. If he sees you laughing and making others laugh, he’ll be able to tell that you’re a fun girl that he should probably try to get to know.  A lot of girls do a “fake laugh” when trying to get boys’ attention, but don’t do that! It’s very obvious that the laughter is forced, and it sometimes sounds silly and obvious. It’s better to pay attention to what your friends are saying and actually respond to conversation cues. This way, your laughter will sound genuine and beautiful, and you’ll still be having fun by laughing and bonding with your friends!


Duy trì thái độ lạc quan về bản thân. Xác định phẩm chất tốt của bản thân. Chấp nhận nhu cầu phát triển. Tập trung vào thành tích thay vì thất bại trong quá khứ.

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. Self-acceptance is an important piece of being able to love yourself and keep yourself happy.  Accept yourself for who you currently are instead of focusing too much on trying to change yourself. Use positive self-talk by thinking or telling yourself things like, “I love who I am. I accept everything about myself right now — even things I want to change. How I am right at this moment is completely fine.” Acknowledging the wonderful things about yourself can help you develop happiness about who you are. Reminding yourself about these qualities when things get tough can help you maintain a sense of well-being about your identity. You are unique and special.  Make a mental or actual list of everything that you like about yourself. Read this list or remind yourself of it the next time you feel down on yourself. Some examples include liking your: personality, hair, passion, eyes, sense of style, compassion, and adventurous attitude. Kindness is a great quality to have. Count the times that you were kind to someone this week. You can write them down in a journal or Word document. Paying attention to the times you were kind can actually increase your level of happiness. We all have things we’d like to improve upon, and that is okay. However, don’t dwell on your flaws – look at them as opportunities for personal growth.  Being open to new experiences can help you focus on your personal growth. Try new things like different forms of art (painting, sculpting), traveling to new places, and trying things that scare you (i.e. public speaking). Notice and reward accomplishments and changes over time. This can help you focus on the positive changes you have made and encourage you to further your personal growth. Sometimes people can feel dissatisfied with what has occurred in their past life. Instead of thinking too much about the negative, focus on the positive aspects of your personal history.  Make a list of every positive accomplishment you have made. Some examples may be: graduating from school, passing a test,...


Duy trì thái độ tích cực Hãy linh động và thoải mái. Thể hiện sự quan tâm. Giúp đỡ người khác mà không mong được đền đáp.

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. People who have a positive outlook tend to be happier in general and they also have better social lives. If you are always complaining and being pessimistic, people will not want to spend much time with you. Instead, try to be positive and optimistic so that people will feel happier when they are with you. Focus on good things to discuss and steer clear of negative or depressing subjects. People who are easy to please are easier to love. Having a laid back attitude and being willing to go with the flow opens up possibilities for the people you spend time with. For example, if you are flexible and easygoing, you will be more willing to try a new restaurant or try a new activity. Try to adopt an open, laid back attitude to make people love spending time with you. Try asking what your friends want to do sometime and do whatever they want for the day. Demonstrating to others that you are a caring person will make them love you even more. Talk about your passions, be considerate of your friends’ needs and feelings, and be kind to strangers. The more that people see you as a caring person, the more they will want to spend time with you and grow to love you. Always ask your friends how they are doing and show genuine interest in their response. Offer your support if they are having a bad day or in need of encouragement. To make people love you, it is important to help when people need you. But sometimes we help others with the expectation that they will return the favor sometime. Demonstrate your willingness to help without expecting a favor.  Let them know that you are just happy that you can help and that you are there for them any time. Showing that you are selfless will make it even easier for people to love you.


Duy trì thói quen vận động. Điều chỉnh chế độ ăn uống. Cải thiện thời gian ngủ.

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Exercising on a regular basis can have a great effect on your overall health, and it can also help your periods stay short and light.  If you are overweight, you might want to consider talking to your doctor about a healthy weight loss plan. Maintaining a healthy weight can help you periods be shorter and lighter overall.  Regardless of weight, women who live sedentary lifestyles tend to have longer periods. Moderate physical activity, in the form of 45 minutes to an hour of exercise a day, can result in shorter periods. Exercise can come in the form a sport you enjoy, a brisk walk, cardiovascular exercise, or jogging.  Be careful about overdoing it. Sometimes, excessive exercise can cause menstruation to stop altogether. This can be dangerous, especially if you're not getting the proper nutrients while working out. You should always consult your doctor before adjusting your workout routine. While the effects of diet on menstruation are debated, some studies do indicate a low fat diet full of healthy carbohydrates might result in shorter periods.  A diet rich in complex carbohydrates, like whole grains, fruits, and vegetables, while low in sugar and alcohol can reduce symptoms like cramping and mood swings associated with menstruation. It may also shorten the overall length of your menstrual cycle.  A few studies exist that indicate a low fat diet may also shorten menstrual periods, at least to a small degree.  As weight loss can lead to shorter periods, altering your diet if you're overweight may help with weight loss and therefore reduce period length. However, you should always talk to your doctor before making any decisions about losing weight. Disrupted or limited sleep contributes to stress, which can lead to longer, painful periods. Getting on a regular, healthy sleep schedule can help you better regulate your emotions.  Losing even a few hours of sleep can lead to increased stress, anger, and anxiety. All of these things can manipulate hormone levels and lead to a heavier, longer period.  Try to go to...


Duy trì thói quen vệ sinh răng miệng đúng cách. Sử dụng nước súc miệng. Nhai kẹo cao su hoặc kẹo không đường. Sử dụng sản phẩm thay thế nước bọt dạng không kê đơn. Sử dụng máy tạo ẩm. Thở bằng mũi. Bảo vệ môi khô. Tránh hút thuốc.

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Poor oral hygiene can cause dry mouth by allowing the build up of bacteria and plaque. In addition, dry mouth itself can increase your risk of cavities and other oral health problems. Make sure to:  See your dentist regularly for check ups and cleanings. Brush your teeth after each meal, and floss regularly. Avoid sugary food and drinks. Over-the-counter (OTC) mouthwashes can help kill bacteria and fight plaque build-up. Use one at least twice a day, but make sure that it is alcohol-free, since alcohol-based formulas may worsen dry mouth. Your dentist may also recommend a prescription-strength fluoride rinse to protect your teeth, and/or a rinse that is specifically meant to treat dry mouth. Chewing or sucking on certain substances can promote saliva production and soothe dry mouth. Sugar-free gums, candies, mints, etc. can help in this way without increasing your chance of developing cavities or other oral health problems. Xylitol, which is often found in sugar-free gums and candies, can cause diarrhea or cramps is consumed in large quantities. Various sprays and other products are available that can supply you with an artificial saliva substitute if you suffer from dry mouth. These are available at most pharmacies. Look for one that contains xylitol, carboxymethylcellulose, or hydroxyethyl cellulose. Sometimes, dry mouth can simply be caused by a dry environment. Many modern homes are very dry, but a cool mist humidifier can replace some moisture into the air and alleviate your symptoms.  You can find cool mist humidifiers at most pharmacies and many department stores. You can use a humidifier any time, but it can be particularly helpful if you use it in your bedroom at night. One of the most common causes of dry mouth is simply breathing through your mouth, which causes more moisture to escape. Sometimes this is habitual, so make a concerted effort to breathe through your nose. If you cannot breathe through your nose, ask your doctor about nasal decongestion or other techniques that can help. Dry mouth can...


Duy trì thói quen ăn uống lành mạnh để bảo vệ răng miệng. Uống đủ nước. Tránh hút thuốc. Khắc phục chứng ợ nóng và rối loạn ăn uống càng sớm càng tốt. Đi khám răng định kỳ.

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Be sure to eat a variety of healthy foods, limiting foods that are starchy or high in sugar. Starchy and sugary foods increase mouth acid and can ultimately damage your teeth.  Limit your consumption of junk food/soda or any sugary, sticky foods. These foods stick to teeth and are turned into acid by the bacteria that live in the mouth. Bacteria, acid, food debris, and saliva combine to form plaque, which acts as a base for tartar formation by clinging to the teeth. Acids in plaque also dissolve the enamel structure, creating holes in the teeth called cavities.  Eat more fruits and vegetables, and healthier options like brown, whole wheat, or multigrain bread. Drinking a glass of milk is an excellent source of calcium, which is critical in maintaining good tooth density. Although Vitamin D has been linked with helping to reduce tooth decay, it has not yet been proven conclusively. It’s important not to rely on vitamin supplements exclusively for maintaining your teeth’s health. You can help "wash down" your food after eating by swigging some refreshing water. In addition to the many other health benefits of water, it can help prevent your teeth from developing plaque. Using cigarettes and other tobacco products can be extremely damaging to your gums. People who smoke are far more likely to develop gum disease. You may find that your smoking habit gives you a number of gum problems, from sensitive gums that bleed to painful sores. Severe heartburn may cause stomach acids to reach your mouth and erode your tooth enamel. A similar effect happens with untreated bulimia, an eating disorder that involves purging, or vomiting, after eating. Get treatment for either condition before your health continues to erode. Know what your mouth looks like when it is normal so that you can better evaluate any changes or problems that may pop up later.  Be sure to watch out in changes of color, including spots or growths. Check your teeth for any chipping or discoloration, and report any persistent pain or changes in your bite...


Duy trì thời gian biểu linh hoạt. Nhờ người trông trẻ. Chuẩn bị đồ chơi cho con cái trong lúc làm việc. Làm việc chung phòng với con cái.

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Working set hours does not work for everyone, especially for those who have young children. You may have to get used to getting your work done 5 to 10 minutes at a time to accommodate your kids’ needs or you might have work in the evenings to complete what you didn’t get done during the day.  You may also need to keep some odd hours to balance your personal and professional life as a parent working from home. For example, if you have young kids at home with you when you are working, then you may need to work an hour or two after your kids go to sleep or after your partner returns home in the evening.  Make sure you ask your employer or client if it’s okay if you work on a more flexible schedule to accommodate your child’s needs. Flexibility might not be an option if your employer expects you on the clock between certain hours every day. However, if you’re a contractor, you might be allowed to work when you can throughout the day or night. Asking someone to watch your kids for a few hours each day can also be a great way to get things done. If you have willing grandparents or other family members close by who are willing to watch your children for a few hours every day, then you may want to take advantage of that.  Consider what works best for you and your babysitter. For example, maybe your parents can come over to the house, or you can drop your kids off for a playdate with grandma a few times a week. A trustworthy babysitter can also be a great option if you can afford to pay someone to watch your kids. If you do not have a good regular babysitter, then ask friends and family if they know anyone. If you don’t have anyone to watch your kids while you work during the day, then you will often need to find other ways to keep them busy with something while you work. One way to do this is to create a busy box with lots of fun items in it to keep your child busy while you work.  A busy box is filled with a variety of toys and activities that are meant to keep your child entertained while you work. For example, a...


Duy trì độ ẩm của đất. Chờ nảy mầm. Bón phân hàng tháng (không bắt buộc). Bồi cây gừng trồng ngoài trời (tùy chọn). Để đất khô lại khi thân cây chết. Để cây phát triển hoàn toàn trước khi thu hoạch. Chuẩn bị cho mùa lạnh.

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Water lightly right after planting. Check the soil daily and water just before it dries out completely. Soggy soil will quickly rot your plants, so reduce watering or improve drainage if water does not drain quickly. Ginger grows slowly, especially outside of the tropics. A sprout might appear within a few days if you're lucky, but continue to water for at least a couple weeks before giving up on the plant. Stick to the same watering treatment after germination. Fertilization is not required if the ginger is in rich soil, especially if you've mixed in compost. Have the soil tested first and fertilize accordingly. If soil is poor or you'd like to improve yield, fertilize with a small amount of complete liquid fertilizer each month. Once the ginger has sprouted, mulch will keep it warm and fight weeds, which can easily out compete slow-growing ginger. A thick layer of mulch is mandatory if soil temperatures fall below 50ºF (10ºC) during the growing season. The stems of the ginger plant will turn yellow in late summer or early fall, as temperatures drop. Reduce water as this happens, and stop watering entirely once the stems die.  The ginger plant might not flower the first year or two after planting, or if the growing season is short. Ginger develops a much stronger flavor if allowed to develop in the ground. After the stems die, and at least 8 months after planting, dig up the ginger rhizome. Cutting off pieces for cooking will not kill the plant as long as you leave some eyes behind.  Young ginger is sometimes harvested 3–4 months after planting, usually intended for pickling. Young ginger must be harvested carefully due to its thinner, easily bruised skin. Use a sanitized knife to cut the plant. Unless you live in the tropics, bringing the ginger indoors for the winter is recommended. Store in a warm, dry location. If you leave the ginger outdoors, cover it with a thick layer of mulch as soon as the temperature drops below 50ºF (10ºC). Ginger is a perennial plant in warm climates, but will rarely survive frost.


Duy trì độ ẩm trong đất. Bón phân cho cây cách 2 tháng một lần. Cắt tỉa các lá trơ trụi hoặc ngả màu. Bảo vệ cây khỏi côn trùng. Giữ trạng thái ngủ đông của cây trong suốt mùa đông.

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Just like sunlight, you want to provide your Boston fern with enough water, but not too much. Water it with lukewarm water so that the soil is completely damp but not soaked. During warm weather months, you’ll need to water it more frequently. Make sure that the soil is never completely dry. In the wintertime, the fern is not in “growing season.” You can be less vigilant about watering it, and it's actually good to let the soil become dry to the touch before watering again. As new growth appears, start watering the fern more often so that the soil is continuously damp. Boston ferns don’t require much, but it is helpful to feed them every two months or so during the warmer time of the year. Purchase houseplant food at your local gardening supply store. Read the instructions on the packaging, and dilute it so that it is half as strong for your fern. During the winter months, you can skip these feedings. Fronds are the branch-like pieces that extend from the plant, covered in leaves. Older leaves may become discolored or lose their leaves, which isn’t the most aesthetically pleasing. Use sharp, clean scissors to remove the fronds all the way at the base. This will allow new, healthy fronds to grow. The best time to prune your Boston fern is in the spring or summer, during growing season. Luckily, Boston ferns aren’t typically a target for insects, but they can occasionally attract bugs. Don’t use anything too harsh on your fern. Spray it with a mild insecticide or a natural insect repellant, and observe. Hopefully, this will be all you need to control any potential pests. Fortunately, there are things you can do to ensure that your boston ferns will live through the winter. Once the temperature drops below 40 degrees Fahrenheit (4.4 degrees Celsius), bring your plants inside. It’s okay if they turn brown and shed; this is normal. Water them sparingly once per week and don’t fertilize them at all during this time of year.


Duy trì đủ nước cho cơ thể. Ăn thực phẩm ngăn ngừa đầy hơi. Cố gắng đừng bỏ qua tiết thể dục – bạn có thể giảm đau bụng kinh nhờ tập thể dục. Dự tính cách 2-3 tiếng vào nhà vệ sinh một lần. Vứt băng vệ sinh và tampon đúng cách. Mặc trang phục đậm màu hơn nếu điều đó giúp bạn thoải mái hơn. Biết cách lên tiếng khi có ai đó bình phẩm thiếu tế nhị. Xin phép vào nhà vệ sinh khi cần thiết.

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Though it may sound counter-intuitive, staying hydrated will keep your body from retaining water, which will make you feel less bloated. You should carry around a water bottle or make sure to hit up the water fountains between classes as much as you can. Aim to get at least 10 8-ounce glasses of water throughout the day. It can be tricky to drink a lot during school, but you can make sure to drink extra glasses before and after school.  You can also try to incorporate foods with lots of water in them into your diet to make sure you stay hydrated. These foods include watermelon, strawberries, celery, and lettuce. Minimize your caffeine intake, taking it easy on caffeinated soda, tea, or coffee. This can make you dehydrated and can actually make cramping worse. If you want to deal with your period in the best way possible, then you should avoid eating foods that cause bloating. The biggest culprits are fatty foods and carbonated foods. This means you should skip out on those French fries, ice cream, or hamburger and soda at lunch and focus on healthier wraps, salads, or turkey sandwiches. Replace your soda with a water or an unsweetened iced tea and you may feel better.  Fatty foods make you retain water, which makes you feel bloated. You should also avoid whole grains, beans, lentils, cabbage, or cauliflower. Though you may feel like the last thing you want to do is go to gym class, it’s been proven that exercise actually makes you feel better when you’re on your period. It’s been shown that aerobic exercise makes your body pump more blood, which lets it release endorphins to counteract the prostaglandins in your body, reducing your cramps and pain. Don’t be tempted to sit in the bleachers with a frown on your face, and get out there instead.  Of course, if you’re really feeling terrible, you may need to take a break from exercise on a given day, but you’ll be surprised by how much better you feel. If you skip gym because of your period, you’ll be singling yourself out and calling attention to yourself,...


Duyệt để tìm nhóm. Tìm nhóm bằng cách tìm kiếm theo từ khóa.

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Select from the different categories listed on the Yahoo! Groups main page found at www.groups.yahoo.com.  Categories include Business & Finance, Computers & Internet, Family & Home, Government & Politics, Hobbies & Crafts, Romance & Relationships, Schools & Education, and many more. Start looking for a group by clicking on any of these categories. Clicking on a group name will reveal a description of the group. If you know the name of the group you want to join, you can search for it.  Use the search box at the top of the Yahoo! Groups main page and type in the keyword(s) for the group you're looking for. Click the “Search Groups” button beside the search box to begin your search. You may need to try a few combinations of keywords until you find the correct group.


Dàn dựng bối cảnh cho màn giả ngất của bạn. Than phiền về các triệu chứng xảy ra khi ngất. Bước vào vị trí sẽ “ngất”. Giả vờ ngất. Giả vờ bất tỉnh trong vài giây. Mở mắt và hít một hơi sâu. Từ từ ngồi dậy và đứng lên, hoặc nhờ ai đó kéo bạn đứng dậy. Tạo một màn kết khá chóng vánh.

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Now that you’re prepared to make a fake faint look real, you can now make it happen.  Once you’re where you want your fake fainting spell to happen, make sure the conditions are right for it to occur the way you want it to.  Are enough or the right people present?  Is the event you’re trying to avoid still happening?  Is the hallway too crowded? Once you know things seem right, move to the general area where you want your fake fainting spell to occur.  A real fainting spell happens fairly quickly from the onset of symptoms. Make sure there aren’t dangerous objects nearby that could cause serious injury if you happen to hit them when falling.  And make sure you won’t hit anyone. When you’re ready, begin exhibiting symptoms of fainting.  This should only occur for a few minutes in total.  If you plan to use not as your excuse not eating breakfast, mention that you’re very hungry.  If the room is crowded or stuffy, you could start complaining about feeling hot.  If you’re walking, start slowing down, hold your head a little, and say you feel dizzy.  You can blink or squint your eyes.  Complain of nausea.  Pretend to suddenly lose energy, and say you feel weak.  Keep up this last symptom for 1-2 minutes. While exhibiting your symptoms, and without drawing attention to your movements, move into the spot where it seems safest to fall.  If you plan on fainting while sitting, pretend you’re too weak to stand and take a seat.  You can say that you feel kind of weird and that you think you need a glass of water or some fresh air. Maybe ask someone to open a window. If you are windowless or have no water around, just say you think you need to sit down, or go out for fresh air. Sit for a bit and get up slowly. Then stumble a bit and fall forward.  Before you do that say something such as "I just...."  Make sure you don't finish your sentence, unless it's short. Make sure you fall safely. You don't want to hit your head and hurt yourself. If you are standing, buckle your knees and let them hit the ground before you...


Dàn trải bắp cải Brussel trên khay nướng. Nướng bắp cải khoảng 40 - 45 phút. Lấy bắp cải ra khỏi lò nướng và chuẩn bị thưởng thức ngay.

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Pour the oiled and salted Brussels sprouts out onto your oiled baking sheet. Use your fingers to separate any sprouts that are touching one another. The sprouts should be evenly spaced, and no sprouts should be touching or stacked on one another. Since you’ll have had the baking sheet in the oven, remember to use a hot pad when you retrieve it from the oven. Don’t burn your hands! Carefully slide the baking sheet back into the oven. Let the sprouts bake for 40-45 minutes. Use the oven light to check on the sprouts periodically. When finished, they should be golden brown with dark, crispy edges. If the edges of the sprouts start to turn black, they’re beginning to burn. Once the sprouts are fully cooked, you can pour them into a serving dish or bowl and serve them as part of a dinner—or eat them as a healthy snack. Once the meal is over, you can store leftover roasted sprouts by sealing them in an airtight plastic container. They’ll keep for 3 or 4 days in the refrigerator.  If you’re serving the sprouts to children, they may want to eat them with a side of ranch dressing. Be careful not to burn your mouth on the first couple of bites.


Dành 20 phút ở ngoài thiên nhiên. Có bữa ăn nhẹ dinh dưỡng. Có giấc ngủ ngon vào buổi tối. Tập các động tác thể dục mạnh mẽ. Thay đổi việc đi lại. Duy trì sự năng động.

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Studies show that spending time outdoors, surrounded by nature can be beneficial to your mood.  Find a local park, forest, or green space where you can spend at least 20 minutes. Take a walk, read a book on a park bench, or simply sit and enjoy the birds and flowers. You will feel more relaxed and satisfied after your encounter with nature. It is easy to get into a bad mood when you are low energy and hungry. If you start to feel down, eat a nutritious snack that will elevate your mood and give you energy. Almonds, yogurt, fresh fruits and vegetables, and whole grains are good choices to keep you happy and energized. Resist the urge to eat so-called "comfort foods." Many of these comfort foods might taste great, but they only provide short bursts of energy and satiation. This means that you are more likely to experience an energy crash later, which might bring your bad mood right back. Staying up late and getting a poor night's rest can increase the likelihood of bad moods. In general people are happier when they go to bed early and maximize the amount of time they are awake when the sun is out. To make sure of that, you should:  Make sure your bedroom stays cool and dark at night Use a white noise machine to cover up ambient sounds Avoid naps during the day Stay away from caffeine, alcohol, and large meals in the afternoon and evening hours Give yourself time to wind down and relax before bed Avoid electronic screens right before bedtime Raise your heart rate with vigorous aerobic exercise for 20-30 minutes at least three times a week. For example, you can jog, swim, bike, or participate in an aerobics class. You should also make some time to exercise when you begin to feel a bad mood come on. Exercise releases endorphins and serves as an effective distraction from distressing things. This will help elevate your mood in the moment, and regular exercise can reduce the frequency of bad moods. Be sure to consult with a physician before beginning an exercise regime to make sure you are staying safe and healthy....


Dành 20 – 30 phút để ăn. Dành thời gian để nhai thức ăn. Đừng hạn chế bữa ăn hoặc đồ ăn của mình.

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Many health professionals recommend taking at least 20 minutes to eat your meal. This gives your body enough time to feel satisfied which may help you pass up on additional servings.  The 20 minute rule comes from the fact that it takes about 20 – 30 minutes for food to travel from your stomach to your intestine. It's here that your intestines send a variety of chemical signals to your brain that it's satisfied and had enough food. If you eat faster than that 20 minutes, you're more likely to eat more than you need and eat until the point you're feeling too full.  Try setting a timer or watching the clock to help you meet that 20 minute guideline. Drink a few sips of water between bites, put down your fork or talk to friends and family members to help slow you down. Chewing your food thoroughly and taking your time with each bite is an important part of mindful eating and can help you feel more satisfied with a smaller portion.  Take your time with each bite. As you chew think about the flavors, the textures and the smells of the food. Use as many senses as you can to analyze each little bite of your meal. The concentration on your food and each bite can increase your satisfaction and let your brain enjoy the meal. When you take big bites and don't chew well, your brain doesn't get any signals of enjoyment or satisfaction which can cause you to eat more. Many people will try to restrict foods or strictly limit treats for a diet or to aim for better health. However, overly restricting your diet can backfire.  Remember, the body can not and will not naturally lose (or gain) weight quickly. Changing your diet drastically, eating very few calories or limiting many foods isn't a healthy way of eating. Never allowing yourself a treat or special indulgence can lead to overeating of that food or binge like behavior down the road. Schedule in a special treat or indulgence every now and again. It can be once a week, twice a week or every Friday night. Find a schedule that works for you and that can keep you at the...


Dành 30 phút cho các bài tập thể dục có cường độ vừa phải. Hít thở sâu. Giảm thời gian làm việc. Nghe nhạc. Ngưng hút thuốc lá.

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Exercising for at least 30 minutes on most days of the week can quickly and substantially drop your blood pressure. You can get exercise through both athletic activities and common chores.  Before increasing the amount of exercise you do in a day, you should ask your doctor for guidance. Increasing your physical activity too dramatically can actually put you at greater risk of heart attack or stroke. Power walking is one of the simplest exercises you can add to your routine. Walking at a brisk pace for 30 minutes can lower your blood pressure by nearly 8 mmHg. Other athletic activities you can try include volleyball, touch football, shooting baskets, bicycling, dancing, water aerobics, swimming, and jumping rope. Helpful chores include washing the car, washing windows and floors, gardening, raking leaves, shoveling snow, and walking up and down stairs. Slow, meditative breathing relaxes the body, causing it to produce more nitric oxide and fewer stress hormones.  Nitric oxide opens up the blood vessels, thereby reducing your blood pressure. Stress hormones elevate renin, a kidney enzyme linked to high blood pressure. Take at least five minutes in the morning and five minutes to focus on inhaling deeply, taking deep "belly breaths" each time. For an even more pronounced effect on blood pressure, consider learning formal meditation, doing yoga, or trying Qigong or tai chi. Working over 40 hours per week increases your risk of developing high blood pressure. If you need to quickly lower your blood pressure, you should try shaving off a little time from your work schedule when possible. This is especially significant if your job is notably hectic or stressful. Stress hormones cause your blood vessels to constrict, which only makes it harder for your heart to pump blood through them. As a result, your blood pressure rises. Listening to soothing music for 30 minutes daily can help drop blood pressure, especially if done in conjunction with deep breathing techniques and hypertension medication.  Choose soothing...