Article in English: Keep the soil moist throughout the summer by watering the squash every few days. When the soil looks like it's getting a little dry, give the squash beds a thorough soaking. Water at the base of the plants, rather than getting the leaves wet, to prevent powdery mildew and sunburn. The first blossoms the squash plants produce are male, and eating them won't affect the health of the plants. If you'd like, pinch off the yellow blossoms and add them to salads or stir-fries. Otherwise, they'll naturally fall off about a week after they bloom. The second set of flowers produced by the plants are female, and they grow just above the tiny squash fruits. Leave the female flowers on the vines. Squash plants don't usually become attractive to pests until the end of the growing season when the plants have almost reached the end of their life cycle anyway. If you know pests are a problem in your area, take measures to prevent an infestation:  Protect young squash plants by covering them with floating row cover. Remove the cover once they begin to flower to allow pollination. Planting a row of nasturtium flowers alongside your squash can help deter insect pests. If you see squash bugs or cucumber beetles on the leaves of the squash plants, pick them off by hand. Squash vine borers attack the plants inside the stalks. Unfortunately, once they attack, there's not much you can do to save the plants.

Summary in Russian:

Регулярно поливайте побеги тыквы. Ешьте ранние соцветия тыквы. Отгоняйте вредителей.


Article in English: Keep the strength in your hand by writing with it and using it daily.   Allot left handed writing. Perhaps you always write on a calendar, or constantly update a grocery list—assign small tasks like this to your left hand to keep it in use. Practicing your left handed writing daily will keep your cognitive performance at a high level. Continue improving on your left handed writing by beginning to draw.  Begin with very basic shapes: squares, triangles, and circles. Work your way up to more difficult drawings. The more your movements become directed but natural with your left hand, the easier it will be to maintain your left handed writing. Using both your right and left hand improves connection of the left and right brain hemispheres.   If you switch entirely to your writing with your left hand, you will lose writing skills in your right hand. Creativity and abstract thinking have been said to improve when you use both your left and right hand interchangeably.

Summary in Russian:

Тренируйтесь ежедневно. Начните рисовать. Меняйте руки.


Article in English: Keep the water just below lukewarm (cool, but not tooth-chattering cold) and relax for 10 to 20 minutes. If showering, use a gentle stream of water, not a full blast, to avoid irritating your skin. Air dry or pat gently with a towel to avoid abrading the skin.  Avoid using soap, bath oils, or other detergents as you bathe or shower. Any such products can irritate your skin and possibly make the effects of the sunburn feel even worse. If you have blisters forming on your skin, take a bath instead of showering. The pressure from the shower might pop your blisters. Dampen a washcloth or other piece of fabric with cold water, and lay it over the affected area for 20 to 30 minutes. Re-wet it as often as you need to. Over-the-counter drugs such as Ibuprofen or aspirin can lessen the pain, and may or may not reduce inflammation. Do not give aspirin to children. Instead, opt for something that is specifically marketed as a child's dose of acetaminophen. Child's Motrin (Ibuprofen) is a good option due to the possible anti-inflammatory effect. Drugstores also sell sprays meant to relieve red and itchy skin. Sprays that contain benzocaine, lidocaine or pramoxine have a numbing effect that may help with the pain. However, as these are potential allergens, it may be best to test the medication on an unaffected patch of skin first and wait a day to see if it causes itchiness or redness.  These sprays should not be used on children 2 years of age or younger without a doctor's advice. Sprays containing methyl salicylate or trolamine salicylate may endanger children 12 and under, and capsaicin can be dangerous for people 18 and under, or for anyone with a chili allergy. Baggy t-shirts and loose cotton pajama pants are ideal clothing items to wear while you're recovering from a sunburn. If you can't wear loose clothing, at least make sure your garments are cotton (this fabric allows your skin to "breathe") and fit as loosely as possible. Wool and some synthetic fabrics are especially irritating, due to scratchy fibers or...

Summary in Russian:

Примите прохладную ванну или душ. Приложите к коже холодный компресс. Примите обезболивающее средство, которое отпускается без рецепта. Нанесите на рану мазь. Наденьте поверх ожога свободную хлопковую одежду. Воспользуйтесь кремом с кортизоном.


Article in English: Keep the watermelon stored at or below 0 °F (−18 °C). When you’re ready to use it, you can let it thaw in the refrigerator or add it almost immediately to your dish. You can leave it in the refrigerator for up to 4 days before it spoils. Fruit packed this way is best for desserts and fruit cocktails. It preserves the quality and sweetness of the watermelon, similar to canned fruit.

Summary in Russian:

Храните арбуз в морозильной камере вплоть до 12 месяцев.


Article in English: Keep them in a single layer, and do not let the leaves overlap. By keeping the mint in a single layer, you can dry the leaves out faster and more evenly than you would be able to do if you piled the leaves inside a microwave-safe bowl. Place the leaves in the microwave and cook them 10 seconds at a time, checking frequently to see if they have begun curling and becoming crispy. The mint should be adequately dry in 15 to 45 seconds.  Ideally, the leaves will stay green. You can use the leaves after they brown, but green leaves will have more flavor and a better aroma. If you place a pile of mint leaves in a dish instead of keeping them to a single layer on a microwave-safe plate, you will need to stir the leaves every 30 seconds and microwave them for a total of 1 to 3 minutes. This tactic is not ideal, however, and may result in unevenly dried mint.

Summary in Russian:

Разложите листья мяты по блюду микроволновки. Включайте микроволновку на 10-и секундные интервалы.


Article in English: Keep them well watered throughout the growing season to prevent the ground from drying out. Reduce the amount of water a couple of weeks before harvest; allow the ground to dry between watering. Ensure to water the crop adequately during the growing season as the plants require water for growth and sprout development. However, Brussels sprouts need a large amount of water but do not like standing water. That being said, lighter soils will require more frequent waterings than heavier soils. Stop fertilizing when you cut back on watering at the end of the growing season. In addition, removing the growing tip of the plant about a month before the harvesting date will result in greater yields as the plant will divert energy from leaf growth into developing the Brussels sprouts. This feeds the plants and provides a barrier for weeds. Brussels sprouts have a very shallow root system, so avoid disturbing the soil around them. Weed the area carefully by hand if needed. Aphids and cabbage worms are common pests that will affect the sprouts. Maintaining the soil PH at 6.5 or above will help prevent certain diseases such as club root (a soil borne fungus).

Summary in Russian:

Полейте саженцы у корней после пересадки. Подкармливайте капусту удобрениями, содержащими азот, как минимум раз в несколько недель. Регулярно добавляйте органический компост в почву вокруг растущей капусты.


Article in English: Keep them well watered throughout the growing season; if the soil gets dry, the phlox will suffer. Water from the base of the plant, rather than from the top. Avoid getting their leaves wet to decrease the chances that mold and mildew will form on the plants. Use well-rounded plant fertilizer like 10-10-10, which contains 10 percent nitrogen, 10 percent phosphate and 10 percent potash. Repeat a second application of the fertilizer when the plants are flowering. In subsequent years, add compost around the plants each spring. Do it when when the days start getting hotter. The mulch helps to keep the soil moist and cool and helps with weed control. Add fresh mulch to your phlox at least once a year. For tall-growing varieties, cut off all but 5 to 7 stems on each plant. This increases air circulation to the stems, increasing blooms and reducing chances of disease. Pinch off the growing tips of the remaining stems to slow down the growth and encourage the plants to fill out. Start when they are around 6 inches (15 cm) tall if you are growing a tall species of phlox. Shorter phlox species that you are not growing as ground cover can also be pruned when they are 4 to 6 inches (10 to 15 cm) tall. Some varieties of phlox will bloom a second time if you deadhead the plants when the flowers die. Dig the entire plant out of the ground so you can see its root structure. Cut sections off the outer-edge of the plant clusters that have plant growth and buds. If the inner section of the cluster has become woody, trim off and discard the woody parts. Replant a piece of the original back in the original hole. Move the other pieces to new areas for planting. Air, sunshine, and proper watering can help prevent common diseases that affect pilot, like rot or mildew. Remove affected foliage quickly.  Water your phlox early in the morning. Remove all mulch and plant debris during the autumn season to prevent fungus and rot. A phlox bug is a piercing and sucking insect that preys primarily on phlox plants. Prevent phlox bugs by using...

Summary in Russian:

Тщательно поливайте флоксы. Удобрите флоксы сразу после посадки в грунт. В начале лета засыпьте землю вокруг растений мульчей. Подрезайте флоксы. Удаляйте мертвые соцветия, когда растение отцветет. Разделяйте флоксы каждые 3–5 лет, чтобы размножить и проредить их. Защищайте растерния от болезней. Защищайте флоксы от вредителей.


Article in English: Keep these materials handy so that you can use them as you work. You should use both a soft and stiff bristled brush for this job.  You can get shoe cleaner at a shoe store, grocery store, or online. If you don’t have shoe cleaner, mix equal parts of water and dish soap until you have a soapy mixture. Dip the softer brush in water and squeeze some shoe cleaner onto the bristles. Instead of scrubbing, gently run the brush along the edges of the shoe. Use a light pressure to protect the delicate material. Now dip the stiff-bristled brush into the water and apply shoe cleaner to it. As you scrub, the shoe cleaner will start to foam. Make sure to get inside each of the grooves on the rubber outsole. Move the brush in small circles to get all of the dirt out. Get all of the foam off of the bottom of the shoe. Wipe down the sides of the boost as well. You may need to use 2 or 3 paper towels to get all of the foam off. You can let them air dry. It may only take an hour or 2 for the shoes to dry. If they're still wet, wipe them down with a paper towel again. Once they are dry, you can wear the shoes again.

Summary in Russian:

Возьмите миску с водой, две щетки, очиститель для обуви и бумажные полотенца. Трите белые бортики подошвы мягкой щеткой. Трите подошву кроссовка жесткой щеткой. Промокните мыло бумажными полотенцами. Просушите кроссовки, прежде чем снова их надеть.


Article in English: Keep track of the time of day when you most often have spasms, or leak urine. Develop a schedule of times throughout the day to urinate. Maintain this schedule for a few weeks to be sure you are emptying your bladder frequently enough to avoid spasms and leakage.  Gradually extend the time between voiding. This will gradually train your bladder to hold a little more urine, strengthening the muscles to prevent the spasms.  Avoid drinking fluids within two hours of bedtime to help control of your bladder during the night. Some foods can trigger bladder spasms. Pay close attention to the foods you eat, and eliminate items that seem to be triggers for you.  Foods that are highly acidic, such as citrus fruits and tomatoes, and foods that are spicy have been associated with triggering bladder spasms.  Chocolate and foods or beverages that contain artificial sweeteners may also trigger bladder spasms. Beverages that have high levels of caffeine, such as coffee, tea, and soft drinks can lead to spasms. So can beverages that have high acid content, such as citrus fruit juices.  Alcoholic beverages and those with caffeine can cause your bladder to fill quickly, leading to leakage and spasms.  Beverages that contain large amounts of citrus fruits can be irritating to your bladder, and lead to bladder spasms. Try spacing out what you drink over the day, rather than drinking a large quantity in a short period of time. Harsh soaps and the ingredients in bubble baths have been reported to trigger bladder spasms. The ingredients in bubble bath products and soaps that contain fragrances or harsh ingredients can be irritating to your bladder, and lead to spasms. Being overweight puts added pressure on your bladder. Talk with your doctor to determine a healthy weight loss program to aid in controlling your bladder spasms. In addition to being bad for your health in general, smoking irritates your bladder muscles. "Smoker's cough," a chronic cough caused by lung irritation due to smoking, can also trigger bladder spasms and can...

Summary in Russian:

Вовремя опорожняйте мочевой пузырь. Следите за своим питанием. Ограничьте потребление спиртных напитков и кофеина. Не пользуйтесь пеной для ванны. Следите за своим весом. Бросьте курить.


Article in English: Keep your body clean by using soap and warm water when you bathe at least once a day. To continue smelling good, use deodorant, antiperspirant or body powder to combat sweat and odor. Additionally, using lotion daily will keep your skin soft and smoothe. If you get very sweaty, you might take more showers or use a body cleansing wipe to maintain your cleanliness. to prevent premature aging and blemishes. Wash your face with a mild cleanser in the morning and evening. Follow up with a face lotion or cream. Additionally, you can address your unique skin concerns with products like eye cream for wrinkles or under-eye bags, acne cream for blemishes, or lip balm for dry, cracked lips.  Never sleep in your makeup, as it’s very bad for your skin.  Ideally, it’s best to use a lighter moisturizer during the day and a heavier cream at night. Fill half of your plate with veggies, a quarter of your plate with lean protein, and a quarter of your plate with a starch or grains. Then, snack on fresh fruits and veggies whenever you feel hungry between meals. Additionally, make sure you’re drinking about 8-12 glasses of water daily to stay hydrated.  If you have a tendency to overeat at mealtimes, try eating off smaller plates, which can make it appear that you have more food. Don’t try to cut out foods you enjoy, as that will make you miserable. Instead, add in your favorite foods in moderation, and look for healthier ways to make foods that don’t fit into your healthy eating plan. Choose a fun exercise that you will keep doing. For example, you might try walking, jogging, dancing, aerobics, group gym classes, kickboxing, or swimming. Find what works for you! Don’t feel pressured to workout constantly or lose a bunch of weight all at one time. You can be attractive at any weight, so just focus on improving your health in a sustainable way. Beauty treatments like face masks, massages, bath soaks, and pedicures can make you feel more beautiful. This makes them a great way to help you feel more attractive. If you’re budget...

Summary in Russian:

Следите за личной гигиеной. Ухаживайте за кожей Питайтесь правильно и сбалансированно Занимайтесь спортом хотя быть 30 минут в день, чтобы улучшить свою физическую подготовку. Находите время для регулярных ритуалов красоты дома или в спа-салоне. Боритесь со стрессом


Article in English: Keep your cheek color light.  Consider a pink blush if you have fair skin. Choose a peach blush if your skin is medium tone. Try a plum shade if you have darker toned skin. Apply dark, shimmering metallic shades to make your eyes stand out.  Avoid light silvers or grays, even if you opted for all-silver accessories. If you want to keep the all-silver look, opt for medium to darker shades of gray.  Go with either dark bronzes or coal grays if you accessorized with silver and gold accessories. Try adding some variety into your look with a color eye shadow. Stick with blue tones. Think dark blues, eggplant violets, and deep turquoises. You may add liquid glitter liner over the black liner to give your eyes a bit more sparkle.  Instead, use violet-red colors like mauve or pink tones.

Summary in Russian:

Нанесите основу, которая соответствует тону вашей кожи. Нанесите слой бронзовых румян, но не переусердствуйте. Не сдерживайтесь в выборе цвета теней для век. Нанесите черную подводку для глаз. Закончите макияж ваших глаз с черной тушью, если хотите. Избегайте помад ярко-красных цветов.


Article in English: Keep your chin level with the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides.  Place your feet about shoulder-width apart, the same stance you would use for working out. Imagine a string holding you up. As you stand tall, imagine a string is coming from the ceiling, pulling you upwards. Keep your lower back inline, and don't move to your tiptoes. Visualization techniques like this one can guide your sense of the proper position you should be in. Stand with your back against a door or wall. Just touch the wall with the back of your head, your shoulders, and your butt. Your heels should be 2 to 4 inches (5.1 to 10.2 cm) away from the wall. Slide your hand behind your back to check for space.  You should be able to slide your hand behind your back but only by a little bit. If you have more space than that, pull your bellybutton back towards your spine to help flatten your back a little. If you can't slide your hand behind your back, arch your back so that you can. Try to hold this position as you move away from the wall, rechecking as needed. Away from the wall, if you simply put your head back, tuck your chin in, and pull your abdominals in, then you will find that your spine, shoulders, and chest automatically go into the positions that they're supposed to be in for good posture. Think about it: If you put your head back and tuck your chin in, then your chest will automatically be out front. And the good change in spine position will automatically push your shoulders back, to the correct position, and encourage the proper curve to the middle of your back (near the bottom of the rib cage). Then, it becomes quick and easy to think: "Head back, chin tucked, abs in." Go back to the wall again and notice that the wall actually guides you to achieve this very posture of "Head back, chin tucked, abs in" Make an "X" from your shoulders to your hips. Add a straight line of tape across your shoulders closing the top of the X. Wear this during the day to help retrain your...

Summary in Russian:

Встаньте прямо, чтобы принять правильную позу. Используйте для выработки правильной осанки стену. Попросите кого-нибудь наклеить вам на спину ленту в виде буквы “X”. Удерживайте основной вес тела на подушечках стоп. Пройдитесь так, как будто на голове вы удерживаете книгу. Выберите удобную ортопедическую обувь.


Article in English: Keep your cleaver and your chef's knife in the drawer for this job. To properly bone a chicken, it helps to have a knife with a fairly flexible, but quite sharp, blade that you can use to work alongside the bones and remove them, as well as scrape the meat from the more difficult joints. Find the backbone. You should be able to feel quite easily where the backbone is with your finger, and carefully work the flat edge of your boning knife down the back, to one side of the bone. Use the bone as a guide, and start working your knife into the skin to create a starting point. You may find it helpful to cut the skin in several places, then flip the knife edge up and cut through the skin from underneath. You may also find it easier to cut just to the left or the right of the spine when you get started. Grasp the skin with one hand, and (carefully!) cut the meat away from the bone, pulling it free as you work. Start by grasping the skin next to the spine cut furthest away from you. Cut as close to the bone as you can, letting your knife do the work. As you start pulling the chicken away from the ribs, you'll encounter the wishbone quickly. Spin the chicken around so the neck hole is facing you, and work your knife around the wishbone to loosen it, pulling it free. The wishbone is famously easy to break, and might snap as you try to get it out. That's fine, but make sure you get the pieces and be careful of bone shards as you work. Keep cutting meat away from the rib cage, slowly moving down from the back, around the side, toward the breast. You'll feel the wing and leg joints as you move, which you'll need to take a little more care to separate and, later, remove. Work slowly and use pressure to pull the meat away from the ribs to make the knife secondary. Use as small cuts as you can get away with, taking care to not cut through the skin on the other side (the breast). Keep separating until you reach the leg and wing joints. Start working down the other side of the backbone, working your knife around much as before,...

Summary in Russian:

Убедитесь, что вы используете очень острый разделочный нож. Разместите птицу грудкой вниз на разделочную доску. Начните работать ножом вниз по грудке. Удалите поперечную кость. Продолжайте резать и найдите крыло и кости голени с той же стороны. Переверните тушку и сделайте то же самое.


Article in English: Keep your connection with your date going by asking them their opinion on the movie. Express your thoughts about the movie, too. For example, you may ask, “So, what did you think of the action scene?” or “Did you enjoy the ending?” Extend the movie date by proposing that you both go to a nearby bar or cafe to talk more about the movie and hang out. You may suggest that you grab food or a drink close by to spend more time together. For example, you may say, “Let's talk some more about the movie over drinks” or “Want to grab some food and chat more about that fight scene?” If your movie date is winding down, end it by suggesting another date in the near future. Maybe you pick another movie to see or you move from a movie date to a dinner date or do another activity. For example, you may say to your date, “Want to go see another movie next weekend?” or “How about I take you to dinner and a movie next time?” End the date by parting with your date in a friendly way. Thank them for a nice time. If they respond positively and tell you they had a good time, too, you may offer to hug them or give them a peck on the cheek. Notice if they are smiling or maintaining eye contact with you, as these are usually signs they enjoyed the date. If you have planned another date in the future, you may want to say to your date, "See you soon!" or "I'll contact you next week about dinner, can't wait!"

Summary in Russian:

Спросите девушку, что она думает о фильме. Предложите сходить за напитками или закусками, если видите, что девушка проголодалась. Заранее договоритесь о следующем свидании. Попрощайтесь с девушкой.


Article in English: Keep your elbow at your side. Your fingers should be pointing at an angle, outwards and towards the opposite hand's direction. Take your dominant hand and place the palm on the palm of your non-dominant hand. You want the thumb of your non-dominant hand to line up with second finger joints of your dominant hand. The edge of your dominant hand's palm should stick out a little. Both your hands' fingers should wrap firmly around your hands. Right now your hands are perpendicular with each other. You need to rotate your dominant hand upwards slightly. Move your palms in and out so that the space between them opens and closes. You'll need to practice this and fine tune the movement and speed to get the best realistic fart noise.

Summary in Russian:

Положите руку, которая не является ведущей, открытой ладонью вверх. Положите сверху ведущую руку. Сожмите пальцы, плотно обхватывая кисти рук. Поверните руки. Выполните удар ладонями.


Article in English: Keep your hair moisturized throughout the week. Try to moisturize your hair every 2 or 3 days or as soon as you notice your hair drying and frizzing. For a quick moisturizing routine, just remove your hair from the twists and spritz it with water. Rub through a leave-in conditioner and brush your hair. Rub through olive oil for extra moisturizer.  You can leave your hair down or re-twist it into a protective style. For the most moisture, do a deep moisturizing treatment once a week. Dry hair is often caused by removing the natural oils from your hair. If you currently wash your hair every day, start waiting a day or two in between shampoos. This will give your hair a chance to stay moisturized from its own oils. When you do shampoo, choose a gentle shampoo that contains aloe vera or apricot kernel oil. These ingredients can help your hair stay moisturized. Your hair may dry out more quickly if it's exposed to wind, sun, chlorine, dry air, or saltwater. If you'll be encountering any of these, cover your hair with a scarf or hat. You should also increase your conditioning before and after coming into contact with these damaging elements. If you'll be in the sun, you can also spray your hair with a protective spray that blocks UV rays. Even the most moisturized hair can dry out if you use too many drying treatments. Coloring your hair or getting perms, relaxers, and chemical smothers can all dry out your hair. Consider doing these rarely to avoid drying out your hair. If you do color or highlight your hair, choose chemical-free or ammonia-free treatments since they're less damaging to your hair.

Summary in Russian:

Увлажняйте волосы несколько раз в неделю. Старайтесь не мыть волосы шампунем слишком часто. Защищайте волосы. Снижайте уровень воздействия химикатов.


Article in English: Keep your hair natural and whimsical. Messy bohemian styles best capture the fairy look.  If you have long hair, wear it down or in braids. For those who prefer shorter hair, consider a pixie cut or a messy bob. Fairy-like details include piece-y (not perfectly even) bangs and tousled hair. Adorn your hair with ribbons and flowers. Antique pins and barrettes also make for a nice fairy look. Even out your complexion with a light-weight tinted moisturizer. If you are especially fair, apply a rosy blush to your cheeks. Apply a shimmering powder to your cheekbones. Use a highlighter pencil under your brow bone. Fairy beauty is fresh, glowy and wide-eyed.  Wear lip-gloss or a sheer lipstick. Look for products with shimmer. Avoid matte lipsticks, as these are too heavy.  Good color choices include pink, red and wine. Widen your eyes with mascara and light eye-shadow. Choose a good mascara and use only one coat to avoid heavy, spidery lashes. Look for light, shimmering shadows. Mocha, silver and moss-green are some good color options. Fairy fashion is feminine and ethereal, old-fashioned and romantic.  Wear long skirts and flowy dresses. Look for gossamer fabrics and filigree detailing. Err on the side of demure. In summer, you can show your arms, shoulders and perhaps some décolleté, but avoid hems that are too high (think thigh-high) and plunging necklines. For your winter wardrobe, check out the winter fashions of 19th-century Russia. The long coats, muffs and round hats capture the romantic fairy look. Accessorize with headbands and jewelry. Again, antique designs, beads, ribbons and flowers create a romantic and whimsical fairy look. Fairies are often barefoot, but this is not practical. Flat shoes, sandals and Mary Janes are excellent choices. Low-heeled shoes are acceptable, but exceedingly high, stiletto heels are not compatible with the free and easy fairy look.

Summary in Russian:

Создайте волшебную прическу. Сделайте цвет лица  ярче. Используйте макияж, чтобы создать естественный сказочный образ. Одевайтесь как фея.


Article in English: Keep your instructions short and sweet. You don't want to overload the student with too much information while they are concentrating on improving their swimming skills.  Instead of giving your student a multitude of things to consider, try focusing on one or two elements at a time. Try saying something like, “That was great! Now this time, let's focus on pushing off hard from the wall and kicking small.” Start with a simple method to learn, like the backstroke. This technique relies heavily upon the body's own buoyancy and doesn't require a lot of fancy body movements that take time to perfect. Once your adult student has learned how to float on their back, you can start teaching the arm and leg movements.  Ask your student to hold the wall behind their head while they float on their back, then instruct them to flutter kick their legs. This is a great way for them to get used to the motions. Once they feel comfortable with this, they can try flutter kicking while floating away from the wall. Finally, teach them to swing each arm straight back over their head and into the water to complete the backstroke form. This is one of the most common swimming strokes, so it's a great starting point for beginning adult learners. After your student as mastered the flutter kick while hanging onto the wall, begin teaching them the proper breathing techniques. Ask the student to put their face in the water, turn their head to the right and breathe in, turn their head back down and breathe out under water, then turn their head to the left and breathe out. Practice these moves over and over until the student is comfortable. Next, try adding in the arm motions by teaching the student to flutter kick while bringing one arm over their head into the water at a time. After they have mastered this, you can start syncing the breathing with the arm movements. You should demonstrate the forms yourself, so that your students have something to work towards. Show them some more basic swimming strokes – that includes the breaststroke,...

Summary in Russian:

Говорите коротко. Для начала научите человека плавать на спине. Обучите  вольному стилю плавания. Научите его еще нескольким основным стилям плавания.


Article in English: Keep your legs a foot or two above the rest of your body with pillows. This can force your uterine muscles to relax. In several studies, women who were treated with acupuncture reported less pain and needed less medication. Acupuncture works by balancing out the qi (or energy deficiencies) in the body. In the case of menstrual cramping, the qi imbalances are purportedly in the spleen and liver area. Gentle pressure is best, and repeat in 10-second intervals as needed. Your body will start to notice the sensation of the pressure instead of the sensation of pain caused by the menstrual cramping. More than just offering a distraction, the pressure could also soothe some of the pain. Massage the front of the abdomen, working back to your lower back. Have a friend or a family member massage your lower back if possible. This will reduce a lot the pain for some time. Walking is an effective and easy remedy for pain associated with menstrual cramping. For best results, walk briskly, and do this exercise for 30 minutes cycles at least three times a day. Walking will help get your beta-endorphins going, as well as reduce prostaglandins. This will give you enough exercise to keep you in less pain. In lieu of exercise, you can try other forms of aerobic exercise. Again, shoot for 30 minutes of controlled, medium-intensity aerobic exercise, 3 times a week.  Biking Swimming Dancing Sports, such as soccer or basketball, that involve running Any exercise may be beneficial, but sit-ups work your abdominal muscles especially, focusing attention away from cramping and toward the pleasant burn in your outer tummy. Exercise releases beta-endorphins in your body, which are internal opioids, or the morphine that your body produces all on its own.

Summary in Russian:

Поднимите ноги на 30-60 см над уровнем тела с помощью подушек. Попробуйте иглоукалывание. Положите на живот груз на 10 секунд. Массируйте живот, чтобы уменьшить боль. Пройдитесь. Выйдите на пробежку. Сделайте несколько приседаний.


Article in English: Keep your morning meal balanced with enough food to represent a variety of food groups and start your metabolism working for the day.  Start with milk and cold or hot cereal, then top with pieces of fruit and nuts or seeds to create an easy breakfast that contains grains, dairy, fruit, and protein. Avoid sugary cereals or sweetened fruits. For a hot breakfast, try an omelet with two eggs or ½ cup of egg substitute; ½ cup of vegetables (like chopped broccoli, bell pepper, and onion, for example); and 1 ounce of reduced-fat cheese. Serve with a whole grain English muffin. Buy ingredients for healthy meals for the week ahead of time. Prep several portions of food to eat throughout the week, or eat dinner leftovers for lunch the next day, for a way to save time but still eat well.  For a quick lunch, try a sandwich with two slices of whole grain bread, lettuce, onion, tomato, a slice of low-fat cheddar cheese, and a few slices of lunch meat. A side salad with two tablespoons of salad dressing and a single cup of 100% fruit juice could complete the meal. For a simple balanced dinner, try 1 cup of cooked carrots, 1 cup of steamed string beans, 1 cup of cooked brown rice, and a single grilled pork chop. Water or low-fat milk could serve as a healthy drink. When planning meals and shopping for ingredients, reduce or eliminate pre-packaged or prepared foods, sodas, salty snacks, and dessert foods. You're more likely to make balanced meals when healthy, whole foods are on hand, without substituting for easy processed foods. Don't forget to make snacks between meals as balanced as possible. You may not include all food groups in every small snack, but each snack should contain more than one type of food.  For example, try a snack of apple slices and celery sticks with peanut butter to dip them in for a healthy snack that contains, fruit, vegetables, and some protein and oil. Eating snacks can be a great way to get a full day's worth of balanced nutrients if you get hungry between meals or have trouble eating substantial...

Summary in Russian:

Как следует завтракайте. Наперед планируйте обед и ужин. Не забудьте сбалансировать свои перекусы.


Article in English: Keep your notes organized by writing important details at the top of each page. Include information such as the date, bibliographic information, and page number of your notes. Noting details can make it easier for you to return to your notes and get important information. Write down key facts, ideas, and details in your own words. Avoid noting anything in the text verbatim, or word for word, unless it is a phrase or quote you may later use. Taking notes in your own words actively engages your brain, helps you better understand the text, makes you more likely to retain the information, and may minimize the risk of plagiarism. Develop your own system of signs and abbreviations that can help you more quickly take notes and review them. For example, “SM” for “scientific method,” or “GH” for “gender history.” Think about the text you’re reading or the lecture you’re listening to—they may be a bit dense and hard to understand. Avoid using these models when you write your notes. Instead, use keywords to say the same things in a short and manageable way that you can easily and quickly review later. For example, for obstetrics, you might note words such as midwife, placental abruption, childbed fever, and preeclampsia. As you write your keywords and ideas down, leave space between each line. Having extra room allows you to make additional notes or clarify points that you may not understand. This helps you quickly have and identify all of the relevant material to that keyword or thought.

Summary in Russian:

Указывайте подробности в верхней части страницы. Используйте собственный язык. Используйте ключевые слова вместо целых предложений. Пропускайте строки для дополнений.


Article in English: Keep your skin moist and healthy by using moisturizers and skin creams. Avoid scented creams and lotions, BECAUSE you could have a reaction to them, causing more itching. Moisturize twice a day. Every time you shower, use one ounce or two tablespoons to moisturize your whole body, or use as needed. You should also avoid using scented soaps BECAUSE the chemicals in it can cause skin to get dry and irritated. Use mild, unscented soaps instead. Too frequent bathing can cause itching to get worse. Limit baths to once every 2 days. Bathing frequency can vary depending on climate, weather and your activities. However, once in two days should suffice. Avoid using very hot water; it tends to make the skin more irritated. Use water at room temperature or lower.  Hot water dilates  vessels speeding up metabolism of insulin, which can trigger hypoglycemia. Another reason why diabetics should not use hot water is diabetics suffering from nerve damage lose sensitivity to pain and temperature and may unknowingly burn themselves with hot water. Summer is a time of sun and fun, but sun can also seriously irritate skin. To lessen itching in the summer,  wear clothes made from light materials like cotton, chiffon or linen. Certain cloths like wool and silk can cause irritation and itching.:  Make sure to keep the skin dry from sweat as too much humidity can cause itching sometimes. Drink plenty of water to keep skin hydrated. Drink 8 glasses (8-ounce glass) of water per day. However, if you engage in rigorous activity or live in an arid climate you may need to drink more water. Skin easily gets dry in winter, which is why it is very important for diabetics to keep skin well moisturized and hydrated. Moisturize your skin twice a day using unscented lotion. Switching on a humidifier when the heat is on also relieves and prevents  itching from getting worse. Itching is exacerbated by feeling stress.  This means that when you are in stressful situations, your itching increases. To combat feeling stressed, practice relaxation....

Summary in Russian:

Не давайте коже высыхать слишком сильно. Смените манеру купания. Уделяйте особое внимание своей коже летом. Следите за своей кожей зимой. Снизьте уровень стресса.


Article in English: Keep your skin moisturized by putting on a moisturizer as soon as you’ve dried off from your shower or bath. Using a moisturizer after you have washed your body with bodywash will lock in moisture on your skin and prevent dry patches.  Make sure you use a moisturizer that contains hydrating ingredients, such as shea butter, coconut butter, and oats. Apply moisturizer in areas that tend to get very dry, such as your knees, your elbows, your feet, and your hands. If you notice your bodywash is causing you to develop dry patches or irritated skin, try switching to a bodywash made for sensitive skin. Look for a bodywash that has more natural or hydrating ingredients. If your skin becomes irritated, dry, or red due to the bodywash, see your dermatologist for guidance. You may be allergic to certain ingredients in bodywash or have skin that is too sensitive for conventional soaps. Your dermatologist may recommend a particular soap brand or a prescription bodywash to address your skin issues.

Summary in Russian:

Нанесите увлажняющее средство после использования очищающего средства. Если текущее очищающее средство сушит кожу, смените его на более мягкое средство. Поговорите с дерматологом, если у вас возникли проблемы с кожей.


Article in English: Keep your stove and oven clean, especially watching for grease accumulation. Check stove vent hoods, clean the filter regularly, and make sure that if it is equipped with an exterior vent, insects or birds do not build nests or otherwise impede the air flow through it. Check the power cords for your appliances.  Look for missing grounding prongs on the plugs and damaged insulation, and replace or repair them if defects are found. Keep the lint trap and outside vent clean in your clothes dryer. Some dryers have internal ductwork which may become clogged and require servicing, so if the dryer is operating poorly, have it checked. Lint or other material collecting near the heat coils in clothes dryers is extremely dangerous. Stay nearby while using the dryer. Have a smoke alarm and fire extinguisher nearby. If you must leave the area for a minute, turn off the dryer. After all, you are not going to be away long, and you can immediately turn the dryer on when you return. Keep flammable materials (curtains, the couch) a safe distance (usually 3 feet) from portable heaters. Set heaters where they are not in the traffic flow of the room. As a rule, extension cords are not recommended with space heaters.  Small, low wattage heaters may be an exception, but check the manufacturer's recommendations prior to using an extension cord with one. Be safe, just don't use extension cords. Use space heaters only on solid, firm surfaces. They should never be placed on tables, chairs or other places where they may tip over. Replace old space heaters with ones that will automatically turn off if tipped over. Do not drape fabric over lamps to dim them. Either buy a lower wattage bulb, or turn the lamp off. An overheated cord is like an out-of-control electric heater. Inspect the fire box (hearth) for cracks, damaged sheet metal (for inserts) and other hazards. Use glass fire doors or a wire mesh spark screen to prevent embers from popping out of the fireplace. Burn dry, seasoned wood to prevent creosote buildup in the chimney. ...

Summary in Russian:

Проверьте приборы. Будьте очень осторожны с обогревателями. Никогда не используйте удлинители для кондиционеров. Правильно ухаживайте за камином. Никогда не храните легковоспламеняющиеся жидкости рядом с источниками огня. Будьте очень осторожны в тех ситуациях, когда удлинитель используется длительное время.


Article in English: Keep your supplies in an easily accessible spot, such as a hall closet or garage. Make sure every member of your family knows where your emergency supplies are located. Keep the following items on hand:  Enough bottled water and non-perishable food to last 3 days. A first aid kit, including gauze, alcohol or hydrogen peroxide, tweezers, ibuprofen or another pain reliever, cotton swabs, anti-diarrhea medication, sanitary napkins, and eyewash. Medications that any members of your family take regularly. A flashlight and extra batteries. Tools, including a screwdriver and adjustable wrench. A whistle, to alert first responders in the event you become trapped. Clothes and blankets. Your pet's food and medication, if you have one. You and anyone you live with should have a plan to quickly get to safety in the event of an emergency. Instruct every member of your household to drop, cover, and hold on, then to head to a designated meeting location when the shaking stops.  Designated spots might be a clearing near your home, a school, community center, or a shelter. Make a plan to reunite ahead of time, as phone service may be limited and should be used only for emergencies. Conduct practice drills every 6 months to ensure you and your loved ones know exactly what to do in the event of an earthquake. Look for tall cabinets, televisions, dressers, bookcases, hanging plants, and other objects that could fall and cause injury. Go room by room with your family members, and note spots that offer protection and those that are potentially dangerous. For example, if there's a heavy desk in your child's bedroom, tell them to take cover under it. Advise them to stay away from their windows and dresser. Avoid storing heavy objects high up, and install brackets to secure tall furniture to walls. Keep any dangerous items, such as sharp objects, glass, and flammable or toxic substances in locked or low cabinets. Objects such as knives or corrosive liquids can cause serious injury, especially if they fall from a high storage spot...

Summary in Russian:

Сложите аварийный  набор. Разработайте  план спасения для своей семьи. Определите безопасные места и источники опасности в каждой комнате дома. Храните опасные предметы в прочных шкафах или на нижних полках. Пройдите курсы оказания первой помощи. Научитесь отключать воду, электричество и газ.


Article in English: Keep yourself engaged while you are studying by using bright, colorful school supplies to take notes and write down ideas. These may include pens and paper, note cards, stickers, highlighters, and Post-it notes. Adding color to the studying process will make it more fun and activate the creative part of your brain, which will help you retain things better. Atmospheric music will make studying more enjoyable and stimulate your brain without distracting you. Try playing classical music or movie scores in the background while you study. Play music at a moderate volume and avoid anything loud or jarring, which will break your concentration. This can be a fun activity that will help you remember information more easily. Write the song before practicing a few times in your head. If you need to, use a melody from a popular song.For example, make your math equations into a song or sing about historical figures in chronological order.

Summary in Russian:

Используйте цветные учебные материалы. Включите фоновую музыку во время учебы. Напишите песню на основе заметок, чтобы легче их запомнить.


Article in English: Keep yourself safe by not touching mold with your bare hands. If you are using vinegar or Borax to clean the mold, regular household rubber gloves are fine. However, if you are working with bleach, choose natural rubber or PVC gloves instead. Take the gloves off as soon as you are finished cleaning so that the spores don’t spread throughout your home. It’s best to wear old clothes that you don’t mind getting stained or damaged by the cleaning solutions and hot water wash cycle. Always use hot water to wash your clothes with immediately after you have finished cleaning so that the spores trapped in the fabric are killed and don’t spread. It’s especially important that you wear old clothes if you are using bleach. This is because bleach can remove the color from fabrics. Open as many windows are possible and turn on the bathroom fan if there is one. This helps to prevent you inhaling the mold spores and any toxic fumes that may be released by the cleaning solutions. You can also bring a portable fan into the bathroom if you have one.

Summary in Russian:

Используйте резиновые перчатки всякий раз, когда имеете дело с плесенью. Наденьте старую одежду и постирайте ее после того, как удалите плесень. Проветривайте ванную комнату во время уборки.


Article in English: Keeping a PR team on retainer might be prohibitive for your small business. However, talk to PR professionals about engaging their services on a per-project basis.

Summary in Russian:

Подумайте о возможности сотрудничества со специалистом по связям с общественностью.


Article in English: Keeping a journal can be a great way to get in touch with your feelings and unlock your intuitive side. Write out whatever you are feeling or thinking about without worrying about rationalization or your judgmental inner voice. Stream of consciousness writing, or just jotting down the first word or thought that pops into your head, can help you become more aware of what’s going on in your subconscious mind. Meditation can help you become more in tune with the intuitive signals your body is sending you. Try some basic meditation techniques to help you become more mindful of your physical state.  Find a quiet and comfortable place to meditate where you will not be bothered or distracted. Sit in a comfortable position, close your eyes, and focus on the sensations of your own breathing. If your mind wanders, gently redirect your attention to your breathing. Try doing a “body scan.” Lie down, close your eyes, and mentally focus on each part of your body in turn, starting with the toes and moving up to the top of your head. Be aware of any sensations you are experiencing in each part of your body, and make a conscious effort to relax any tensed muscles. When you are done, focus on your entire body for a few minutes. Take a few minutes to focus on your breathing. While it may seem illogical, distraction can actually help you come to a decision. Your brain processes information on a subconscious level even if you are not actively focusing on it or thinking about it. If you find yourself struggling to make a decision, do something else for a while. Then return to the problem, and go with the decision that feels “right.” Sleep is important for resting and repairing our bodies and minds, and it also helps process information that we take in during the day. If you’re having trouble making a decision, try putting it aside and getting some sleep. When you wake up, you may find that your intuition has led you to a decision.

Summary in Russian:

Записывайте свои ощущения. Медитируйте. Отвлекайтесь. Попробуйте переспать с мыслью.


Article in English: Keeping a journal can be beneficial for understanding how your environment affects your mood, energy, health, sleep and so on. Journaling can also help you process your emotions and gain insight into why certain things make you feel a certain way. Even if you write only for a few minutes, it can be helpful to jot down your feelings and thoughts. Make it easy for yourself to write when the mood strikes. Consider using a simple note-taking application on your phone or tablet computer. Don’t feel like you need to write complete sentences if it’s easier for you to write phrases or bullet points. Don’t worry about spelling, grammar or style. Just write to get your thoughts out on paper. If you require more structure, you can seek out people who teach journaling; you can read books about journaling; or you can use websites to keep online journals. Use your journal however you want. You can keep everything private, share some things with friends, family or your therapist, or start a public blog.

Summary in Russian:

Регулярно пишите в дневнике. Старайтесь писать каждый день. Всегда носите с собой блокнот и ручку. Пишите, что хотите и как хотите. Делитесь стольким, скольким хотите.


Article in English: Keeping a journal can help you understand where your feelings of loneliness are coming from. For example, if you have a large number of friends, you may feel confused that you still feel lonely. Track when you have these feelings in your journal. When do they appear? What do they look like? What is happening around you when you feel this way?  For example, perhaps you just moved out of your parents' house to a new city. You have a group of new friends from work whom you enjoy, but you still feel lonely in the evenings when you come home to an empty house. This suggests that you are looking for someone you can have a stable, strong emotional connection to. Understanding the source of your loneliness can help you take action to fight it. It can also make you feel better about your feelings. In this example, understanding that you enjoy your new friends but miss the connection you had to your family when you lived with them allows you to acknowledge that what you're feeling is natural. Pay attention to the loop of thoughts going through your head during the day. Focus on any thought you have about yourself or other people. If the thought is negative, try to reword it and add a positive spin: "No one at work understands me," becomes "I haven't made a connection at work with anyone...yet." Reframing your self-talk can be an incredibly challenging task. Oftentimes, we are not even aware of all the negative thoughts we have in a day. Spend ten minutes a day trying to just notice your negative thoughts. Then, attempt to reframe negative thoughts into more positive ones. Then, work your way up until you spend all day monitoring your self-talk and taking control. Your entire perspective may change after successfully doing this exercise. Such thinking is a cognitive distortion that needs to be addressed. Thinking in all-or-none terms like "I am lonely now, so I will always be lonely" or "I don't have anyone who cares about me" will only hinder your progress by making you feel more miserable. Challenge these thoughts...

Summary in Russian:

Выражайте свои чувства наедине с самими собой. Переосмысливайте негативные мысли. Перестаньте мыслить черно-белыми категориями. Мыслите позитивно. Посетите консультацию профессионала.


Article in English: Keeping a journal is important so that you can note when these negative thoughts show up, under what circumstances, and how you react to them in the moment. Often, we have become so accustomed to our negative thoughts that they've become "automatic," or habitual reflexes. Taking a moment to record the thought in your journal will begin to give you the distance you need to change these thoughts.  When you have a negative thought, write down what the thought was. Also note down what was happening when the thought occurred. What were you doing? Who were you with? Where were you? Had anything happened that might have triggered this thought? Note your responses in the moment. What did you do, think, or say in response to this thought? Take a little time to reflect on these. Ask yourself how strongly you believe these thoughts about yourself, and how you feel when you experience them. Negative thoughts can be about others, but frequently, they're about us. Negative beliefs about ourselves can manifest in negative self-evaluations. These self-evaluations can look like "should" statements, such as "I should be better at this." They can also look like negative labeling, such as "I'm a loser" or "I'm pathetic." Negative generalizations are also common, such as "I'm always ruining everything." These thoughts suggest that you have internalized negative beliefs about yourself and accept them as fact.  Take note in your journal when you experience thoughts like this. When you write them down, try to give yourself a little space between yourself and the thought. Write down "I had the thought that I was a loser," rather than just repeat "I'm a loser." This will help you come to realize that these thoughts aren't facts. Negative thoughts, especially about ourselves, usually result in negative behaviors. As you record your thoughts, pay attention to the behaviors that you use to respond to them. Some common unhelpful behaviors include:  Withdrawing from loved ones, friends, and social situations Overcompensating (e.g., going...

Summary in Russian:

Начните вести дневник мыслей. Записывайте в дневник все моменты негативного отношения к себе. Научитесь выявлять проблемное поведение. Проанализируйте собственный дневник. Задайте себе несколько трудных вопросов.


Article in English: Keeping a sleep diary can help you to determine if your sleep apnea is getting better or worse. To start a sleep diary, record as many details as possible about the quantity and quality of your sleep to help you monitor your condition. Some things to record in a sleep diary include:  How long you sleep each night How many times you wake up during the night and at what time How you feel in the morning Anything your partner noticed during the night — this is vital, as many people don't wake up enough to realize they have had an apneic (a temporary suspension of breathing) episode, but your partner may notice . Being overweight is one of the main risk factors for sleep apnea. If you are overweight, then do what you can to get to a healthy weight (defined as a BMI between 18.5 – 25). Losing weight involves reducing the number of calories you take in while increasing the number of calories you burn. To achieve this ratio, you will need to eat less and move more. Some other things that may help you to lose weight include:  Drinking more water Keeping a food diary  Developing an exercise routine Exercise will help you to lose weight and it can also improve your lung function and strengthen your breathing muscles. It has also been shown to improve concentration, critical thinking, mood, and a number of other positive benefits. Try to incorporate moderate-intensity exercise five times a week for 30 minutes.  Start with some light cardiovascular exercise such as walking, biking, or swimming. Even if you can only do 10 minutes at first, keep at it and increase the length and intensity of your workouts over time. Include some yoga in your daily routine to tone muscles and improve your breath control as well. . Smoking is bad for your lungs and it can contribute to all kinds of health problems such as cancer, emphysema, and high blood pressure. Smoking also triples your risk of developing sleep apnea, but you can eliminate this risk factor by not smoking. There are medications and smoking cessation programs that can help...

Summary in Russian:

Заведите дневник сна. Избавьтесь от лишнего веса Ежедневно занимайтесь физическими упражнениями. Бросьте курить Пейте только безалкогольные напитки. Спите на боку. Избегайте приема определенных лекарств. Придерживайтесь регулярного режима сна и бодрствования Прекращайте принимать пищу за два часа перед сном.


Article in English: Keeping cedar in your closet will do double duty of neutralizing stinky shoes and also keep moths away from your clothes. Win/win! If you keep your shoes in a gym bag or a locker, try using mini deodorizers (like Sneaker Balls) to keep nasty odors at bay.

Summary in Russian:

Храните обувь вместе с кедровым кубиком.


Article in English: Keeping skin moisturized helps keep hair moisturized, as well. Coconut oil, in particular, is helpful for preventing hair loss, as it helps reduce protein loss in your hair. Try applying coconut oil to your eyebrows before and after washing your face. Tweezing too much can lead to more permanent hair loss. In other words, not only do you remove the hair, you may prevent it from growing back in the future. If you've noticed hairs are not growing back, try slowing down on the plucking.  Over-plucking may also cause ingrown hairs and follicle damage. Always clean tweezers with alcohol before plucking to prevent transferring bacteria that can cause infection. Pregnancy, menopause, and changes in birth control are all changes in the level of estrogen in your body. Estrogen loss can lead to hair loss, so if you suspect you may have hormonal  changes, talk to your doctor about taking a supplement. When you are stressed, your body starts shutting down processes that aren’t necessary for survival. This shutdown can occur with physical stressors, like surgery or an illness, and emotional stress, which often manifests as physical symptoms. Loss may occur up to three months after the stressful event and may take another three to grow again.  Start a daily meditation practice. Make time in the morning, after work or school, or before bed to calm your mind and sit quietly. Pick a time that works best with your schedule and spend at least 20 minutes focusing on your breathing. Yoga is a great way to get more exercise and reduce stress at the same time. It is also easier for many people to do than traditional cardio exercises and only requires a mat for practice. Smoking can lead to hair loss. The chemicals in cigarette smoke and other types of tobacco smoke can break down hair cells, leading to hair loss. If you're concerned about hair loss, think about stopping to slow down the problem.  To quit smoking, make sure your friends and family know you want to quit. They can help you avoid triggers and remind you when you...

Summary in Russian:

Попробуйте использовать кокосовое масло в качестве увлажняющего средства. Не выщипывайте брови слишком сильно. Следите за гормональными изменениями. Снизьте уровень стресса. Бросьте курить Ограничьте использование косметических средств для бровей. Следите, не выпадают ли волосы после того, как вы начали принимать новые лекарства.


Article in English: Keeping tabs on your blood pressure, cholesterol levels, and blood sugar can help to keep you in good health. Blood pressure, cholesterol, and blood sugar are major factors in the development of heart disease, but you can keep them under control by having them checked often.   Blood Pressure. Have your blood pressure checked every two years. You may need to get checked more often if your numbers are high or if you are at risk of high blood pressure. Your blood pressure should stay below 130/80.  Cholesterol. The information about cholesterol has become more detailed and is based more on smaller lipoproteins than on overall cholesterol. Therefore, ask your doctor to run a cholesterol panel to check your CRP, or C-reactive protein, levels. Elevated CRP levels are linked to inflammation of the arteries, which can be linked to heart disease. A simple blood test can check your CRP levels. You may need cholesterol medication if you have LDL above 189 if you don’t have diabetes mellitus or cardiovascular disease.  Diabetes. The recommended age to begin screening for diabetes is 45, but you should ask your doctor when you should start having screenings based on your medical history and risk factors. Even prediabetes is now being treated by doctors as a risk factor for the development of diabetes and cardiovascular disease as well. Get screened for abnormal blood sugar levels especially if you’re between 40–70 and overweight or obese. Metabolic syndrome — which refers to a cluster of risk factors that increase your risk for heart disease, stroke, and diabetes — is becoming more common as more people live a sedentary lifestyle. Risk factors include excess fat around the waistline, a high triglyceride level, high blood sugar, or high blood pressure. Combat metabolic syndrome by tackling any risk factors you may have. Exercise and change your diet to lose weight if you have abdominal obesity. Limit alcohol, manage stress, and follow other guidelines for a heart-healthy lifestyle. Recent studies are showing that...

Summary in Russian:

Проходите регулярное медицинское обследование. Узнайте о метаболическом синдроме. Узнайте у врача о возможном воспалительном процессе. Сделайте все возможное, чтобы бросить курить. Спросите у врача, можно ли употреблять алкогольные напитки в умеренных количествах в вашем случае. Сообщите врачу дополнительную информацию, связанную с вашим здоровьем.


Article in English: Keeping the brush dry after a cleaning session is important to avoiding bacterial contamination. Check the area you are storing your brush and its container for adequate ventilation. You want air to flow to prevent bacteria from concentrating on the brush. This will accomplish two sanitary features. Firstly, it will allow the water and any other fluids to drain from the bristles with gravity. Also, the bristles will not be sitting in any bacteria collecting in the bottom of the container. Make sure the container you select is short enough to allow the toothbrush to lean so the bristles are well above the rim, but not so high it tips over. Whether you use a cup or rack-style container—you might want to put paper towels under the area you store the toothbrush to catch its drippings. This way you can dispose of the contaminated fluids without them contacting other surfaces. You don’t want the toothbrush bristles coming in contact with other contaminant sources such as a toilet, wall, or cabinet. Keep any containers two to three feet away from a toilet to avoid spray-contamination from flushing. Another good option is to keep toothbrushes inside the bathroom cabinet. You can put the brush in a holster that has a mounting that keeps it stationary on a wall. Purchase a mounting bracket and holder from a hardware store. Use a screwdriver to fasten the bracket to the wall near the back of the bathroom sink at least 2-3 feet away from the toilet, shower, and/or bathtub. Place the toothbrush holder onto the bracket by sliding it vertically into place. These holders usually have room for several brushes. Make sure the brushes don’t touch each other. There is also usually a center holder for a cup to hold accessories such as toothpaste. Make sure the toothbrush bristles don’t touch the center items either. The only time you should cover your toothbrush is when traveling. There are plenty of commercially available covers, and some even have antimicrobial features. Use the latter if available. Whichever you choose will...

Summary in Russian:

Оставьте зубную щетку в сухом месте. Храните щетку в вертикальном положении. Уберите емкость подальше от других поверхностей. Установите настенный держатель для зубной щетки. Во время поездок кладите зубную щетку в чехол.


Article in English: Keeping the incision area dry, which may mean delaying your shower for 24 to 72 hours after your surgery, is thought to help prevent infection and promote healing.  Follow your doctor’s instructions. There are many variables involved with surgery, and the risk of developing an infection or damaging the incision can be avoided by following your doctor’s specific directions.  Keep clean gauze pads nearby to pat the area if needed throughout the day, even when you are not near water. Depending on the specific instructions provided by your surgeon, you may be able to shower when you feel up to it, if the incision is at a place on your body where you can carefully cover the area using a waterproof material.  Most surgeons will provide clear instructions for methods they prefer to cover the incision while showering. Use clear plastic wrap, a trash bag, or a cling-type wrap, to completely cover the incision. Use medical tape around the edges to prevent water from seeping inside the covered area.  For difficult to reach areas, get a family member or friend to cut plastic bags or plastic wrap to cover the area and tape it in place. For shoulder and upper back areas, in addition to the cover placed on the incision, a garbage bag draped like a cape can be helpful in keeping water, soap, and shampoo away from the area as you shower. For a chest incision, drape the bag more like a bib. Until your instructions indicate you can proceed with a shower, you can feel more refreshed by taking a sponge bath and still keep the incision dry and unaffected. Use a sponge or washcloth dipped in water with small amounts of a mild soap. Dry yourself with a clean towel. Most surgeons recommend taking a shower once the time limit required to keep the area dry has passed, and you feel up to it. Do not soak the area, sit in a tub filled with water, sit in a hot tub, or go swimming for at least three weeks or until your doctor says it is ok to do so. Most surgeons recommend taking showers that last about five minutes until you are stronger...

Summary in Russian:

Держите область шва в сухом состоянии, если это предписал врач. Наложите на рану защитную повязку от воды. Прибегните к обтираниям губкой. Воздержитесь от приема ванн. Принимайте душ непродолжительное время. Позаботьтесь о собственной устойчивости. Поток воды не должен касаться раны.


Article in English: Keeping the scab moist with a warm compress can help it heal faster. Wet a clean cloth or towel with warm water. Then, place it on the scab for five to ten minutes. Do this several times a day to keep the scab moist. Epsom salts are great for healing scabs and can help to reduce any tenderness around the scab. Fill a bucket or the bath with warm water and ¼ cup Epsom salts. Then, soak the injured area with the scab in the salt bath for an hour. Pat the area dry. Soak the scab once to twice a day until it starts to heal. Putting a non-stick dressing on the scab can help to keep it clean. Apply Vaseline under the dressing to encourage healing.

Summary in Russian:

Приложите к струпу теплый компресс. Погрузите струп в соляную ванну. Наложите на струп неприлипающую повязку.


Article in English: Keeping things open is vital as time goes on. After the initial breakup, and your first talk about it, tell your daughter you're always there to listen. Your daughter will probably need to talk quite a bit in the ensuing months, so say something like, "If you ever need to talk about this more, just ask." After your daughter has had some time to grieve, she may want some perspective on the situation. At this point, you can tell her a bit about your own romantic history. This can help her see breakups are normal and people do get through them.  Try to find a story where you went through something similar. Almost everyone has very rough breakups in their emotional history, so feel free to share yours with your teen. This will also increase the sense of intimacy between you and your teenager. Having a close, intimate bond can help your relationship stay strong through future hardships. Once your daughter has calmed down enough to see perspective, give her some hope. Remind her things do get better with time. Do so in a way that does not negate how she is feeling now, however,  Do not say something like, "I went through the same thing when I was your age and I don't even think about it anymore. You're going to be fine." Instead, acknowledge what she's feeling and still give her hope. For example, "I know it hurts a lot right now, but remember that's not forever. I went through something similar, but there are better relationships out there for you." Your daughter may want to lock herself in her room for a few days. It's normal to want to be alone after a bad breakup; however, do not allow her to wallow for too long. Remaining preoccupied with the relationship and breakup may develop into larger issues down the road, like depression. Gently encourage her to keep up with regular activities and continue seeing her friends. This will help her heal.  You may want to let your daughter sit out of her normal extracurricular activities at first, but make sure she returns to her usual sports, clubs, and hobbies. Staying...

Summary in Russian:

Покажите дочери, что вы всегда рады любым разговорам с ней. Расскажите о собственной истории любви. Подарите своей дочери надежду на будущее. Вдохновите свою дочь заниматься активной деятельностью.


Article in English: Keeping your arm as still as possible can help the healing process. Whether you are wearing a cast or simply a sling, try to avoid excessive movement or hitting your arm on objects.  This is especially critical if you have a break and your doctor is waiting to put a cast on once the swelling has subsided.  You may want to wait a few weeks to return to your usual activities or until your doctor gives you approval. You may have some—or a lot—of pain with your break. Taking medication to relieve it may help you relax and could also help you keep from moving it too much.  You can take either over-the-counter pain relievers such as aspirin, ibuprofen, naproxen sodium, or acetaminophen. Ibuprofen and naproxen sodium may also help to reduce swelling.  Children and teenagers under 18 should not take aspirin unless approved by a doctor.  You should also avoid aspirin and other medications that can thin your blood if the bone broke the skin or there is associated bleeding. If your pain is severe enough, your doctor may prescribe a pain reliever with a narcotic for a few days. In many cases, rehabilitation therapy may begin relatively soon after your initial treatment. You may start with simple motions to minimize stiffness and gradually work up to physical therapy once your cast, brace, or sling is removed.  Only undertake rehabilitation with the permission and under the direction of your doctor.  Early rehabilitation may include simple movements to promote blood flow and stave off stiffness.  Physical therapy can help restore muscle strength, joint motion, and flexibility once any casting or bracing is removed or if you have healed from your surgery. If you have a compound fracture or a fracture that breaks the bone, you may require surgery. This can help ensure that your arm heals properly and minimize your risk for subsequent breaks.  During surgery, an orthopedic surgeon may insert fixation devices that stabilize your bones. Screws, nails, plates, and wires are all types of fixation devices. These help maintain the...

Summary in Russian:

Старайтесь меньше двигать травмированной рукой. Постарайтесь снять боль с помощью лекарственных препаратов. Возможно, врач назначит посещение реабилитационных курсов или физиотерапию. Возможно, придется провести хирургическую операцию. Следите за своим питанием. Существуют специальные силовые упражнения, которые рассчитаны на укрепление костей и мышц.


Article in English: Keeping your brain occupied will help you not fall asleep. Choose a TV show with a lot of episodes to binge-watch or pick out a couple of movies that you’ve been meaning to see and keep them on as you try to stay awake. Turn the volume down low so that you don’t wake up anyone else in your house. TV shows that are binge-worthy include Riverdale and Stranger Things. Binge-worthy movies include Jurassic Park and Black Panther. If you have a streaming service like Netflix or Hulu, you can easily watch a ton of episodes of TV. Video games keep your brain engaged. Play your favorite ones throughout the night to keep your brain awake. Try playing online ones so that you are interacting with other people, since this will make it harder to fall asleep. Your friends might be posting things on Instagram, Twitter, or Facebook late into the night if they are awake. You can also browse YouTube and watch a variety of videos to keep you entertained. Keep your volume down low or use headphones to avoid waking anyone else up. Even if you are not physically with your friends, it can be much more fun to stay up all night if you have someone to talk to.  Text or video chat with your friends to see how long they can stay awake. You can even make a competition out of who can stay awake the longest.  Make sure your phone volume is down low so you don’t wake anyone up with your ringtone. Since you are staying up for the entire night, you will probably get hungry at some point. Bring some snacks into your room to eat throughout the night. Avoid sugary snacks, since those can cause you to have a sugar crash and fall asleep. Fresh fruit, crackers, and trail mix are all filling snacks that don’t have too much sugar in them.

Summary in Russian:

Устройте марафон просмотра телешоу или фильмов. Играйте в видеоигры, чтобы сохранять активность мозга. Просматривайте социальные сети на телефоне или компьютере. Общайтесь с друзьями с помощью текстовой переписки или видеочата. Запаситесь закусками, чтобы есть их на протяжении ночи.


Article in English: Keeping your brushes clean will save you a lot of time and energy when it comes to washing them. Brushes that encounter a lot of product, such as your foundation and powder brushes, require more frequent washing than brushes that are used less frequently. Here's a guide for how often you should wash your brushes:  Foundation and powder brushes: Once a week Eye makeup and concealer brushes: Bi-weekly Other brushes: Once a month Do not lay them on a towel—this can cause mildew. Instead, set the brush down on a counter, with the bristle part hanging over the edge.

Summary in Russian:

Ознакомьтесь с рекомендованной частотой очищения кисточек. Оставьте кисточку сохнуть.


Article in English: Keeping your emotions bottled up can make your condition worse, rather than making them simply go away. Because of this, it is important to talk to someone about what you are going through. Talking to someone else can also help you to see your emotions from an objective standpoint. Take the time to talk to:  Your spouse. It is important to let your partner know what you are going through so that he/she can help you to the best of their ability. A family member who has gone through childbirth. A friend who you feel comfortable talking to and know you won't be judged by. A therapist. If you feel like talking to family or friends hasn't brought you the comfort you need, set up an appointment with a therapist. If you don't know what therapist to go to, ask your doctor for a recommendation. Keeping an emotion journal can help you to see that your emotions are fleeting, rather than permanent. When you begin to feel anxiety, sadness, anger, or some other emotion, write down the emotion and the details that go along with it. By doing this, you will be able to keep track of what triggers your anxiety or depression, and will help you to think about how you would like to handle these emotions in the future. In particular, write down:  Write down what emotion you were feeling. Rate the intensity of your emotion from 0% to 100%. Write down what caused the emotion. Keep track of your response to the emotion. Consider what response you would like to have in the future. Sometimes being around women who are experiencing the same things as you can be an eye opening experience that can give you insights into your own condition. As support groups, women who have had, or presently have, postpartum depression and anxiety can share what they are going through with women that have experienced the same thing. Talk to your doctor about support groups in your area. Taking some 'me' time to focus on activities that you enjoy can provide a much needed break from your negative thoughts or feelings. Doing something relaxing outside of your...

Summary in Russian:

Поделитесь своими чувствами с человеком, которому доверяете. Заведите "журнал эмоций". Вступите в группу поддержки. Находите время, чтобы заниматься вещами, доставляющими удовольствие и радость. Постарайтесь не изолироваться. Попробуйте признать, что вы отличная мать.


Article in English: Keeping your feelings bottled up will hurt you in the long run. This doesn’t mean that you should reestablish communication with your former friend, but certainly you should talk about your feelings with someone you know, love, and trust. Your friend or family member can offer you support and love through the act of listening.  While they are not a replacement for your former friend, your friend or family member can diminish the impact of your loss. You can go to social networking sites or simply start conversations with other people that you may encounter in your daily life. Know what traits you are looking for in a friend as you are getting to know new acquaintances. You might even look for positive qualities in your former best friend in the people you are befriending.  Here are some ways to make new friends:  Strike up a conversation with a stranger in line at the grocery store Talk to the barista at your local coffee shop about his or her interests Go to an art or music show and talk to people there Meet people online through social networking sites Open the lines of communication between the yourself and another person Participate in mutual self-disclosing behaviors with others Invite new acquaintances to hang out with you Mental health professionals are impartial listeners and it is their job to avoid making judgments. If you need to vent to someone, or if you feel that the loss of your friend has created a severe imbalance of emotions for you, please do not hesitate to seek help. You do not have to go through this loss alone. While an animal cannot replace your former friend, you can form a new and important bond of companionship and love with an animal, which might help you reconcile the loss you have experienced. Studies have shown that owning a pet also leads to lower stress levels, better psychological health, and emotional support. All of these emotional and health benefits would certainly be a pro for someone who is dealing with the loss of a close friendship.

Summary in Russian:

Поделитесь своими переживаниями с человеком, которому доверяете. Найдите новых друзей. Поговорите со специалистом, если вам кажется, что вы не сможете самостоятельно справиться с потерей. Заведите домашнее животное.


Article in English: Keeping your hair out your face is always important when exercising. If your hair is too short to tie back, a headband will help keep it off your forehead and out of your eyes. While they certainly don’t look chic, yoga gloves are very useful. Their skid-proof palms give you a bit more gripping power and prevent your hands from slipping on the mat. They are fairly inexpensive and can be found at yoga clothing stores and sometimes health food stores. These will help you avoid from slipping on your mat, which can get very frustrating, particularly in hot or higher-intensity classes. Yoga class can get awfully sweaty, so you might be glad you brought a towel. You can also lay your towel down on your mat to help keep your hands from slipping—a good option if you don’t like yoga gloves. Mats can be pricey, but it’s nice to have your own if you want to practice at home or if you have issues with using someone else’s mat.  If you’re not sure if yoga is for you and just want to try it out, most studios have mats available to rent. Mats vary in thickness, so if you have tender knees or want more support for when you’re sitting on the firm ground, consider the option of buying a thicker mat. Having one of these makes it easier to move around with your mat since you can carry it over your shoulder. It’s also a great way to keep your mat from unraveling when you’re not using it.

Summary in Russian:

Не забудьте взять с собой резинку для волос. Выберите пару перчаток для йоги. Возьмите пару носков для занятий йогой. Полотенце никогда не помешает. Купите себе каремат. Купите сумку для занятий йогой или ремешок для каремата.


Article in English: Keeping your hands and nails moisturized may also help to protect your nails from breaking. Try to apply lotion after you wash your hands as well as any time they feel a little dry. Keep a bottle of hand lotion with you at all times, such as in your purse or on your desk. . Biting your nails can also introduce infection causing bacteria into the nail bed, so it is important to do what you can to quit biting your nails.Some things you can do to stop biting your nails include:  Applying a bitter tasting nail polish. Keeping your nails trimmed down. Finding something else to do with your hands, such as knitting or playing with a stress ball. Getting a manicure once per month. If your nails are constantly splitting and breaking no matter what you do, then it might be necessary to see a dermatologist. You may have an underlying problem that is causing this to happen. A dermatologist may be able to identify and treat the problem.

Summary in Russian:

Почаще наносите лосьон. Не кусайте ногти Обратитесь к дерматологу, если ногти продолжают ломаться.


Article in English: Keeping your hands free of articles of clothing that inhibit air flow will cause your hands to stay moist, rather than naturally getting the chance to dry. Gloves, mittens and other items that cover your hands. Wear them when it's freezing outside, of course, but avoid wearing gloves indoors or in situations where they aren't necessary. Gloves are effective if you want to hide the sweatiness of your hands, but they'll keep your hands so warm that they'll sweat more than usual. Petroleum jelly is used by people with dry skin to seal in moisture, and it has the same effect on sweaty skin. Petroleum jelly can prevent your sweat from drying and cause your hands to become greasy. The same goes for coconut oil and other cosmetic oils used to hold moisture against skin. You may not think to use an antiperspirant on your hands, since they are usually used in the underarm area, but the same chemicals that prevent your armpits from sweating excessively can help your hands, too.  Choose an unscented "clinical strength" antiperspirant containing aluminum zirconium, which many find to be effective. Prescription-strength antiperspirants containing aluminum chloride hexahydrate, a stronger antiperspirant chemical, are also available; talk to your doctor. Excessive perspiration is often triggered by anxiety and stress. Practice meditation, yoga or another activity that will help reduce your stress and prevent your sweat glands from going into overdrive.  If you get sweaty while thinking of a certain problem that's bothering you, think through a solution and tackle it head-on. If you need help, consider talking to a counselor. For a quick solution to anxiety-related sweating, have a seat, close your eyes, and take a few deep breaths. Try to calm your mind before going about your day.

Summary in Russian:

Не носите вещи, которые способствуют потоотделению. Лосьоны и продукты для тела на основе вазелина. Начните использовать антиперспирант. Находитесь в расслабленном состоянии.


Article in English: Keeping your legs in the same position for an extended length of time reduces circulation in your legs and can cause blood to pool in your veins. Focus on shifting or changing the position of your legs to maintain good circulation. Change your position every 30 minutes or so. Take a walk around the office or, if this is not possible, stand up and stretch your arms and legs every 30 minutes. Elevating your legs while you sit can ease the pressure on your blood vessels. Keeping your legs uncrossed can also reduce pressure on your veins. Place your feet on a stool or another chair, when possible, to improve the circulation in your legs. Try occasionally lifting your legs so that your feet are above the height of your heart. Elevate your legs as you sleep, as well. Keeping your legs elevated as you lie down can be just as important as elevating them when you are sitting down. Wearing high heels and tight clothing can make it more difficult for blood to pass through your veins. Low-heeled shoes or flats cause your calf muscles to work more as you walk, which also helps with circulation of blood flow in your legs. You should especially avoid tight clothes that cut off circulation around your waist, legs, or groin. Go for loose clothing or clothing that does not squeeze or constrict these areas. Including moderate exercise into your daily routine can improve both the circulation and muscle tone in your legs. Exercising on a regular basis will also help you lose weight, if needed. If you are overweight or obese, shedding your extra pounds can ease the pressure on your legs and greatly minimize varicose veins.  A 30-minute walk or jog around your neighborhood a few days a week can greatly improve your overall circulation, especially the circulation in your legs. Focus your efforts on cardiovascular exercises, which help to get the blood pumping throughout your body, and strength training exercises that target the legs in order to build and tone muscle mass there. Restorative yoga is a type of yoga that uses props like...

Summary in Russian:

Избегайте длительного сидения или стояния. Держите ноги в поднятом положении. Спите на спине с приподнятыми ногами. Носите обувь на низком каблуке и свободную одежду. Регулярно упражняйтесь. Выполняйте восстанавливающие упражнения из йоги. Сбалансированная диета. Бросьте курить и ограничьте потребление алкоголя.


Article in English: Keeping your lips moist is another good way to keep them soft and kissable. Try wearing lip balm at night to moisturize your lips while you sleep. Apply the lip balm right before bed so that your lips will benefit from the treatment in the morning. If you do not have any lip balm, then you can just use a bit of olive or coconut oil (at room temperature) on your lips instead. Moisturizing your lips during the day is also important. You can use an intense moisturizing balm if your lips are extra dry, but a regular tube of lip balm will also work. Keep your lip balm handy and reapply it often. Before you apply any liner or lipstick to your lips, you should apply a deep moisturizing lip balm or at least a heavy layer of regular lip balm. This will help to create a moist, smooth canvas for your lipstick. Apply the lip balm to your lips about 15 to 30 minutes before you want to apply your lipstick. Look for a lipstick that is moisturizing rather than long lasting. Long lasting lipsticks may dry out or irritate your lips more than other types of lipstick.  If you are planning on some serious kissing, then you may want to go with a nude or pale pink shade rather than a bright red or coral. Otherwise your kissing partner may end up with lipstick all over. A lip stain may also be a good choice because stains do not come off your lips as easily.

Summary in Russian:

Наносите бальзам для губ на ночь. Наносите бальзам для губ несколько раз в течение дня. Подготовьте губы к глубокому увлажнению. Отдавайте предпочтение увлажняющей помаде.


Article in English: Keeping your nails trimmed down may be a good solution if your nails keep breaking. You don't have to stop wearing your nails long, but wearing your nails a little shorter might help. Try trimming your nails a centimeter or two shorter than you normally would.  Clip your nails when they are soft, such as after taking a shower or bath. Nails are more prone to breaking when they are dry. You can also try soaking your fingertips in warm water for a few minutes before you trim them. Rough edges on your nails may snag on your clothes and this can cause a nail to break. To prevent your nails from catching on your clothing or something else, try to keep the tips of your nails smooth.  File your nails once or twice per week, as well as any time your nails appear rough along the edges. File your nails in one direction. Do not use a back and forth motion because this can weaken your nails. Just use quick strokes and move the file in one direction. One of the reasons why some people experience a lot of broken nails is because they use their nails in place of tools. If you tend to do this, then you can reduce nail breaks by using proper tools instead of using your nails. Avoid using your nails to scrape things, open things, and do other things that you might do with a tool.  For example, don't use your nails to open packages. Get a pair of scissors and cut them open. Or, if you notice that something is stuck to your desk, don't use your nails to scrape it off. Use a stiff metal object, like a paint scraper instead. Doing household chores can sometimes cause a broken nail because of all of the water and chemicals that you might be exposing your nails to. Protect your nails by wearing a pair of latex or vinyl gloves whenever you are doing chores.  For example, make sure that you wear gloves when you wash dishes or clean the bathtub. You can also wear gloves any time your nails might get in the way or snag on something, such as when you are folding laundry.

Summary in Russian:

Своевременно подстригайте ногти. Подпилите края, чтобы они ни за что не цеплялись. Используйте инструменты. Надевайте перчатки.


Article in English: Keeping your neck clean is the best way to start getting rid of neck acne. You should take a shower to wash your neck at least once per day. If you sweat a lot, such as after a workout, then take another shower. Find a gentle cleanser that is labeled as “non-comedogenic” or “oil-free” to use on your neck. Products that are non-comedogenic will not clog your pores so they should help to clear up your neck acne.  Check the label to be sure that a product is non-comedogenic. Check to make sure that the products you buy are alcohol-free as well. Alcohol may irritate your neck acne and make it worse. Do not use a washcloth, sponge, or other abrasive materials to apply cleanser to your neck because this can cause irritation, scarring, and worsen the existing acne. Instead, use your fingertips to gently apply the cleanser to your neck. Do not scrub aggressively.  Rinse your neck well after you finish washing it. Pat your neck dry with a clean cotton towel. You may not realize it, but your clothing or accessories may be contributing to your neck acne and making it worse. Avoid tight collared shirts, scarves, and turtlenecks, as these may irritate the acne. Make sure anything that touches your neck is clean. Also, avoid touching the area and never pick at or scratch your acne, as this can cause scarring.  Try not to use oily sunscreens and don't cover the acne with foundation or makeup. If you use a hairstyling product, make sure it doesn't come in contact with your neck.  If you have long hair, the oil from your hair may be getting on the back of your neck. Try wearing your hair up in a ponytail while you treat your acne.

Summary in Russian:

Мойте шею по меньшей мере два раза в день. Используйте для мытья шеи мягкое моющее средство. Наносите моющее средство исключительно пальцами. Избегайте раздражителей.


Article in English: Keeping your pace steady will help you to use oxygen the most efficiently. It also helps to reduce lactate build up. An even pace is especially good for long races when it becomes imperative to keep your body working at the same level of strength for a great distance. It is important to keep your pace steady, even at the beginning of the race when your pace feels easy, and at the end when it feels like a struggle to keep the same speed. Holding back and falling into your groove, rather than sprinting away at start of the race, will help you to conserve the energy you will need to finish first at the end of the race. Staying at a steady pace will allow you to catch up to other runners who started the race off too quickly. You’ll be sure to get a boost of confidence every time you pass another runner. This is particularly important if you are running anything longer than a 5K. The second half of the race will be a challenge--you will be tired and your body will start rebelling. Keeping your mind relaxed during the first half of the race will help you to focus and find determination in the second part of the race. While it is generally best to try to keep your pace even, if you have a person in mind that you really want to beat, you will want to keep a bit closer pace with that person. If he starts out quickly, make sure that you keep him within your sights without exerting all of your energy. If he gets a little ahead, switch back into your steady pace and plan to catch him later on--his burst of speed at the beginning will probably weigh heavily on him later. When you have someone in front of you and you want to pass them, its important to feel and appear strong. To do this, stay directly behind them until you are ready to pass them. When you do pass them, increase your speed slightly and keep at that pace until you are at least 30 yards (27.4 m) ahead of that runner. That person will mentally write you off as someone who they will either have to catch up to later or who will be finishing before them. Your...

Summary in Russian:

Бегите с одним темпом. На ранних этапах забега держитесь сзади. На начальных этапах забега расслабьтесь на подсознательном уровне. Если вы хотите обогнать определенного соперника, держитесь возле него. Продумайте, как обогнать кого-то и держать его позади себя. Учитывайте погоду. Думайте о победе.


Article in English: Keeping your room clean is about getting into a good routine, and there are some things you should be doing every day. Make a list of these daily chores, and post the list somewhere visible. Set aside about 10 minutes every day to address these cleaning tasks. Daily chores should include:  Making the bed Putting away clothes Tidying up toys, papers, and other items Throwing out garbage On top of your daily chores, there are other cleaning tasks you should address regularly. Make a list of all those tasks, and make a schedule where you tackle a different weekly cleaning task each day of the week. Here's a sample list: Pull the blankets, top sheet, fitted sheet, pillow cases, and other linens from your bed. Throw them in the hamper and take them to the laundry room for washing. It’s important to wash your linens weekly to control dust, dirt, and other allergens. It can be easy to just let the dirty laundry pile up for weeks. However, keeping your room clean means staying on top of dirty laundry. As soon as you have a full hamper or enough for a load of laundry, get to the laundry room and wash a load. Some people find it easier to follow a set schedule when it comes to doing laundry. For example, some people do their laundry in the beginning of each month. Garbage is one reason rooms get messy quickly. To stop this from happening, keep a garbage bin in your room, either beside the bed or desk, and make sure you always throw trash out rather than leaving it lying around. As soon as the garbage can is full, take it to the garage or shed until collection day. Use a damp microfiber cloth to dust all the surfaces in your room, including furniture, fixtures, fans, pictures, shelves, and tables. Vacuum the floors and baseboards to suck up dirt and dust. If you have pets or allergies, vacuum and dust two to three times a week. Ignoring your cleaning duties for just a few days can create an overwhelming list of chores. Before you know it, your room will be messy again and you'll have a major cleaning job on your hands....

Summary in Russian:

Составьте список ежедневных дел по дому. Каждую неделю делайте уборку. Раз в неделю стирайте постельное белье. Стирайте, как только наберется достаточно вещей для загрузки стиральной машины. Держите в комнате ведро для мусора и пользуйтесь им. Раз в неделю пылесосьте и вытирайте пыль. Не откладывайте уборку.


Article in English: Keeping your situation under wraps minimizes the embarrassment and helps avoid becoming a target for police officers and criminals alike.  Rotate among several parking locations to avoid getting noticed. When you move around in the parked car, move slowly to avoid rocking the car. When it's sunny in the daytime, use a sunshade for the windshield. You may find that you need and want more privacy than windows offer. There are a few cheap ways to gain this privacy. Reflective window shades in your back and front window help. Similarly fold up shades on the side windows are good. You can also buy some cheap cloth and either stuff them in the windows, tape them in, or hold them in place by magnets. Black cloth is best for privacy and blocking out light. If you can afford it, and local laws allow, and you don't mind driving with it, get your windows tinted as dark as legally possible. This along with the front sunshade and dark cloth or towels can provide a lot of privacy. If you hang a towel or cloth on an untinted window, it screams homeless person. You hang the same on a tinted window it'll be impossible to see inside and won't draw attention. Keep the windows cracked open while you sleep, not wide enough for someone to reach in, but enough to allow fresh air and reduce condensation on the windows.

Summary in Russian:

Будьте осмотрительны.