Article in English: Sit down on the toilet so any blood will drip into the toilet bowl and not onto the floor or your clothing. Don't throw away the wrapper; it's perfect for wrapping up and disposing of your pad when you change it later. There's usually a long piece of wax-like paper covering the adhesive on the bottom of the pad. The wrapper may also double as backing, so the adhesive will already be exposed. The wider or bigger side of the pad should go to the back of your panties, towards your buttocks. Make sure the adhesive is stuck firmly to the fabric of your underwear.  If your pad has wings, remove the backing and fold them around the middle part of your underwear, so it looks like the pad is hugging your underwear. Make sure the pad isn't too far forward or too far back; it should be centered in your underwear. It may feel uncomfortable at first (kind of like a diaper), so walk around the bathroom to get used to the feel. You should change your pad every 4-6 hours (or sooner if you have a really heavy flow). Changing your pad will help keep it from leaking and keep you feeling fresh. If you threw out the wrapper, just wrap the pad in some toilet paper. If you're in a public place, look for a small trashcan on the floor or attached to the wall of the stall. Discard the soiled pad in the trash—never, ever throw it in the toilet, even if the packaging says it is okay to do so. It can clog the plumbing. If you are at home and you have pets, you may want to throw the used pad into a trashcan with a lid or even the trash bin that the garbage men collect. Cats and dogs especially can be attracted to the smell of the blood on your pad. Your dog eating your tampon or pad is not only embarrassing, but it can be life-threatening to your pet.

Summary in Russian:

Снимите трусики. Разверните прокладку. Снимите защитную пленку на липкой стороне прокладки. Расположите прокладку в центре трусиков, чтобы она была прямо между ног. Наденьте трусики. Использованную прокладку нужно отлепить от трусиков, завернуть в обертку или бумажку и выбросить.


Article in English: Sit down with your boyfriend and let him know how his recent actions are making you feel. Try to set boundaries about behaviors that are and aren't acceptable.  It's possible that your boyfriend isn't actually trying to make you jealous, and simply isn't aware of the fact that his interactions with another girl are causing you to feel jealous. Letting him know can help limit the behavior in the future.  Even if he meant to make you jealous, it's possible that he has his own insecurities with the relationship. Opening the topic up to discussion can give you both the chance to talk things over while also giving him the chance to reassure you about his feelings. Before, during, and after your discussion, you need to remain calm. Don't explode when your boyfriend says or does something that makes you feel jealous.  Talk about your feelings using "I" statements (i.e. "I feel...") instead of placing blame (i.e. "You make me feel..."). If the misunderstanding is genuine, staying calm with help you work things out more completely and with as little conflict as possible. If your boyfriend is intentionally trying to push your buttons, however, exploding at him will only give him the reaction he wants. Instead of responding the way he expects, keep your cool and be the mature one when you talk things out. If his behavior continues even after you bring the issue to his attention, he might have some toxic control issues, and it might be in your best interest to break things off. Oftentimes, a guy may try to make you jealous because he feels insecure about your feelings for him. His insecurity doesn't make the behavior acceptable, but it does make it quite normal.  His attempts at making you jealous might be his way of trying to capture your attention. By "reminding" you that he's a catch, he's trying to win more of your affection. Try to reconnect with your boyfriend to give him the reassurance he needs. Compliment him. Be appreciative when he does good things for you. Cuddle, kiss, and be intentional about giving him...

Summary in Russian:

Обсудите свои чувства. Сохраняйте спокойствие. Попробуйте утешить партнера. Разберитесь со своей неуверенностью.


Article in English: Sit down with your child when both of you are ready to make a dent into the subject. If you are preoccupied with work or if your child is too tired or hungry, learning won't occur as quickly as you want it to. Sit down for 30 minutes and don't allow any distractions for either of you. Energy and enthusiasm are very important for both of you. Turn off your cell phone(s), TV, and sit down at the dinner table with some munchies and attack those numbers. When memorizing, it's important to rehearse a small portion of facts before attempting to learn the entire chart. Remember: Your child isn't counting; they are simply memorizing. Presumably, they already know the basic concept of multiplying.  If your child is unfamiliar with multiplying, put it in terms of adding. That is, 4x3 is 4+4+4. Ask your child to bring you their math book and any resources they've been given. You'll be able to see exactly what they are studying and the teaching method used in their school. Have a chart or number line handy showing the numbers 0 through 100. A chart will give you the answers by correlating the row with the column. A chart is better for those just starting off as the answers are quicker to find. A number line is a bit more work. You can have your child circle the multiples of a certain number in pencil or code each number and its multiples with different colors. Show your child that each answer repeats, so, technically, they only have to learn half of the chart (score!). 3x7 is the same as 7x3. When they've learned the fact families of 0, 1, 2, and 3, they already know 4 numbers each of 4, 5, 6, 7, 8, 9, and 10. After your child has mastered 0-3, move onto 4-7, and then 8-10. If you want to go above and beyond, work with 11 and 12, too. Some teachers will include a few harder problems for a bonus or to gauge where each child is at. It doesn't all have to be rote memorization with no clues or hints. The chart will easily point out things to look for.  All the multiples of ten end in zero. All the multiples of 5 end in...

Summary in Russian:

Выберите время. Начните с таблицы на 0, 1, 2 и 3. Объясните ребенку, каким образом свойство коммутативности (независимость результата операции от перестановки ее элементов) облегчает запоминание таблицы умножения. Обсудите шаблоны во всей таблице. Маленькие хитрости.


Article in English: Sit in a chair that is a comfortable height for the height of the table. Arrange the machine so that the needle end is on your left and the body of the machine is on the right. You will be checking a couple of things first and getting to know the machine a bit, so don't plug it in just yet. Many sewing machines have a built-in light, which is often a good way to tell whether there is power to the machine. The power switch will usually be on the right side or back of the machine, if there is one. Some machines don't have a separate switch, in which case they're turned on as soon as they're plugged in. Plug the pedal into the machine, too. Place the pedal in a comfortable spot under your feet.

Summary in Russian:

Поместите швейную машину на устойчивый стол, рабочее место, письменный стол или специальную подставку для швейной машины перед собой. Вставьте вилку швейной машины в розетку и включите ее.


Article in English: Sit in a straight-backed chair, and hold your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep breathing and rapid breathing. Since it is meant to help you get energized, so it's better to do it sitting than lying down. Inhale slowly and fully, then exhale slowly and fully. Repeat at least four times, so that you're completely relaxed. Keep your mouth closed and breath in and out of your nose as fast as you can, taking quick but deep breaths. The breaths should still be diaphragm breaths, but you want to breathe in and out as fast as you can.  It might help to put your hand on your stomach to make sure it's rising and falling as you breathe. It can be easy to do the bellows exercise without engaging your diaphragm as much as you should. Keep your head, neck, and shoulders still as your belly moves in and out. After a short break, use the exact same technique to take 20 breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. This is the last set of breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. You should feel fully energized and ready to perform at a high level for the rest of the day. Since the bellows technique is so energizing, it's best not to do it before going to bed at night.  If you feel lightheaded or dizzy during the process of trying this technique, stop immediately. If you want to try again later, do fewer breaths and work your way up to a complete round of bellows. Pregnant women, people with panic disorder, and people who experience seizures should not perform this exercise.

Summary in Russian:

Сядьте ровно. Сделайте несколько глубоких, полных вдохов. Быстро вдыхайте и выдыхайте через нос на протяжении 15 секунд. Повторите действия еще 20 раз. Повторите действия еще 30 раз. Немного отдохните и продолжайте заниматься своими делами.


Article in English: Sit on the floor with both legs extended straight out in front of you. Lean forward and reach for your toes with your arms outstretched all the way.  Stretch only until you feel a minor burn in your leg muscles, and then hold it for 30 seconds.  If you are new to stretching, start slowly; take your time. Do this stretch every day. Kneel with both knees on the ground, but don't sit back. Extend your right leg forward until it is completely straight in front of you, with your heel on the ground. Lean down and place your fingers on the floor to either side of you. If this burns, hold this position. If not, scoot your heel forward until it does, and then hold. Repeat with the other leg.  Perform this stretch every day until your legs are both flat on the floor and you are sitting comfortably. But please do not push yourself while doing the splits, as you may injure yourself. Allow yourself several weeks to reach a split. Go slowly and carefully to avoid a pulled muscle. Go into a right split with your right leg forward and your left leg back. Place one pillow beneath your right foot. Once the burn fades away, place a second pillow underneath it and hold. Remove both pillows and repeat for your back foot. Switch legs and repeat.

Summary in Russian:

Начните растягивания. Растяжка для шпагата. Развивайте гибкость дальше.


Article in English: Sit on the floor with your legs straight in front of you. Start by reaching your arms upwards toward the ceiling. Gently lean forward and reach towards your toes. This stretches the hamstrings, leg muscles, and the lower back.  The goal is not actually to reach your toes but to straighten and lengthen the back. A mistake in form is to be focused on the feet rather than the back. This is a back exercise, not a foot-grabbing game. Use props to get the form proper. Thera bands, rolled up towels, and belts can all be wrapped around the feet to get into a modified form. As an alternate method, you can try the pike stretch from a standing position. While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Sit on the floor with your knees bent and your legs tucked underneath your body to the left side. Hold onto your ankles with your left hand and raise your right arm. On an inhale, extend your right arm over your head and reach toward the ceiling. Exhale your breath and feel the stretch in your torso and back muscles.  Hold the pose for 20-30 seconds, then repeat the movement several times. Be sure to switch sides, with your legs under your body to the right and your left arm extending over your head. Lie down on your back with your knees and arms spread shoulder-width apart and push your hips up toward the ceiling. Bend your knees and place your feet flat on the floor. Plant your hands on the ground just above your head and use your arms and legs to lift up your body as much as you can comfortably lift it. Hold this position for several minutes while you breathe in and out. If desired, you may place a support prop, such as a yoga block, underneath your buttocks to help support your body in this pose. However, doing this will eliminate or reduce the strength component of this exercise.

Summary in Russian:

Держите спину ровно, пытаясь выполнить упражнение «складка». Потянитесь в позе «русалки». Укрепите спину с помощью упражнения на растяжку «мостик».


Article in English: Sit on your bed in a position that will make your head hang slightly off the edge when you lie down. Turn your head to the right while sitting, then lie down quickly. Wait one minute and see if you feel dizzy. Repeat on the left side. If you feel dizzy when you turn right, your right ear is your bad ear. If dizziness happens when you turn left, it's your left ear. Sit on the edge of your bed. Turn your head 45 degrees to whichever side is causing the vertigo. Don't turn your head so far that your chin is over your shoulder. For example, if your vertigo comes from your left ear, you will turn your head to the left. If it comes from the right, turn your head 45 degrees to the right. Next, quickly lean your head back onto the bed with a pillow beneath your shoulders. Your head should still be turned. Keep your neck and shoulders relaxed. Hold this for one to two minutes. While lying down, slowly turn your head 90 degrees in the opposite direction. Don't raise your head. It should instead be resting against the edge of the bed. Hold your head in this position for one to two minutes. If your vertigo comes from the left ear, you will turn your head 90 degrees to the right. If it's from the right, turn to the left. ” Turn your body over so that you're lying on the same side as your good ear. Turn your head (keeping your body on its side) so you're looking at the floor. Hold this position for one to two minutes. If your vertigo comes from the left ear, you will move your body onto your right side. For some people, this series of positions will immediately relieve their symptoms. For others, the maneuver may need to be repeated a few times. If you're still experiencing symptoms, continue to do the treatment three times per day. Stop when you experience no symptoms for 24 hours. You can do the movements once when you wake up, once at lunch, and once when you go to bed at night. Use a recliner or several pillows in bed to sleep at a 45 degree angle. You should also try to keep your head as level as possible. This should...

Summary in Russian:

Определите, из-за какого уха возникает вертиго. Медленно поверните голову на 45 градусов. Опуститесь на кровать. Поверните голову на 90 градусов. Перевернитесь на “нормальную” сторону. При необходимости повторите движения. В течение недели не ложитесь плашмя, старайтесь не наклонять голову слишком низко и не задирать ее вверх.


Article in English: Sit on your knees, keeping your back straight. Hold a 5 pound weight in each hand. Touch your elbows to your waist. Lift the weights by bending your elbows up, until the weights touch your shoulders. Slowly lower them. Going slow helps to build muscle faster. Do 3 sets of 20. Stand up with your feet more than shoulder width apart, so they are wide, but you still feel comfortable. You won't need your weights for this exercise (unless you really want to challenge yourself). Tighten your abs (stomach muscles), and jump. Land with your knees bent, feet together. To avoid hurting knees, try to land softly on your toes like a cat. Repeat with 3 sets of 15. Put your arms out in front of you, and your legs behind you, like an upside down V. Tuck your head and keep your legs very straight. Bend your elbows like you're in a push-up, and duck your head forward so your toes are holding everything about an inch off the floor (very, very hard to explain). Do 15 total, or 3 sets of 5. Lie on your stomach. Have your arms be straight out in front of you, as your legs are straight behind you. Lift your arms and legs off of the floor. Hold for 30 seconds to 2 minutes, increasing as you get better. Squeeze your butt muscles for a body blast! Do a total of 3 times. Lie on your back. Raise your legs so your thighs are going straight up, knees are bent, and calves are pointing away from you. Put your hands by your head, elbows pointing out. Touch your knees to your elbows. This also helps your abs. It's like doing crunches. NEVER put your hands behind your head as this will strain your neck and could lead to back problems.  Do 3 sets of 15. Glutes are the muscles in your butt. Lie on your back with your feet pressed on the floor. (your legs will look like an upside down V). Put your arms straight down, parallel to your body. Raise your hips, squeezing glutes. Lace fingers together under hips. Hold 2 minutes. This is one of the easiest and best leg exercises. Stand with your legs slightly apart, but not too far out. Slowly rise on...

Summary in Russian:

Придайте силы рукам. Придайте силы ногам. Подтяните грудь. Поработайте над спиной. Очертите мышцы и поработайте над бедрами и талией. Укрепите ягодицы. Подтяните лодыжки.


Article in English: Sit somewhere quiet and form a mental image of yourself holding the object in your arms. If your desire isn’t an object but rather a state of being (for example, being healthy and fit) imagine yourself in that state. Make as complete a picture as possible. What does it look like? How does it feel? How does it make you feel? What do you do with it? This is a process called visualization and will be useful in other steps as well. For example, if you were trying to get promoted at work, you would want to think about what your life would be like with the promotion. Think about how you would get to work every day and what office you would go to. What work would you be doing? Who would be working under you, and what kinds of tasks would you give them? Think of creative ways to remind yourself of your goals so that you can visualize your success throughout your day. However, don’t let it become a chore! You don’t want any negative emotions associated with your visualization. If you need to, take a break from visualizing and clear your mind.  Create a vision board. Cut out pictures from magazines or create your own images and documents to glue onto a piece of cardboard or cardstock. Place the vision board somewhere where you’ll see it every day to help you positively visualize what you want more often. For example, you could create an “acceptance letter” for the promotion you wanted and pin it on your board. Write a short letter to the universe thanking it for giving you what you want. For example, write “I am grateful that you helped me get a promotion at work.” This can help you feel as if you already have what you want. If you're disappointed in yourself in some way that has to do with what you desire, don't continue to visualize it. Think instead about all of the positive emotions you have towards what you want. For example, if you didn’t get a promotion the last time you thought you might, instead of thinking of the situation as a failure think of it as an opportunity to get a better promotion down the road.

Summary in Russian:

Почувствуйте радость от наличия предмета, будто он у вас уже есть. Думайте о том, чего вы желаете. Не подпитывайте отрицательные эмоции.


Article in English: Sit with him at lunch.  Spend time talking to him so your friendship has some time to develop.  The longer you’re friends, the more you’ll learn about him.  Find out if you two have similar values.  If you find out your values are drastically different, you may not be a good match. See if he’s cheated on an ex.  Ask him about how previous relationships ended.  A lack of trust is a guaranteed sign of relationship problems. Show him the person you really are.  There’s no point connecting with someone under false pretenses.  Don’t pretend to like things you truly don’t, or you risk everything falling apart when he finds out how you really feel.  Show him something cherished of yours, like a favorite book.  Talk to him about why it holds significant meaning to you. He will appreciate your honesty, and that you’re not afraid to be yourself. Mention some of your hobbies and see if he responds favorably. Before you encourage him to make a move, be fairly sure he likes you.  Avoid disappointment if at all possible.  Here are some signs to help you decide:  If he smiles a lot at you, or teases you, there is a good chance he likes you.  When he distances himself from you, he’s probably not into you. Constant questions about you are good signs that he shares your attraction.  Invitations to social events are great signs of interest.

Summary in Russian:

Убедитесь, что вы совместимы. Будьте верны себе. Убедитесь во взаимной симпатии.


Article in English: Sit with your legs crossed, spine straight, and body relaxed. Focus on your breathing, deeply inhaling and exhaling, and clearing your mind of intruding thoughts. This chakra is associated with health, constitution, and security. Continue to focus on your breath and keep your attention on the energy in this chakra, allow yourself to feel anchored, rooted to the Earth. Visualize a bright red ball spinning clockwise. Think about your feelings of love, passion, and sexuality. Relax the muscles in your buttocks, abdomen, and pelvis as you continue to breathe deeply. Visualize a bright orange ball spinning clockwise. This chakra is associated with concentration, will, and power; focus on your own personal energies as you continue to breathe deeply. Visualize a bright yellow ball spinning clockwise. Focus on feelings of love, forgiveness, compassion, and harmony as you meditate on this chakra, allow your mind to explore your personal link between body and spirit. Visualize a bright green ball spinning clockwise. Think of the power of communication, the capacity for creating and sharing wisdom and knowledge. Focus your attention on the region between the chin and the top the sternum. Visualize a bright blue ball spinning clockwise. This chakra is the key to our wisdom, learning, imagination, intuition, and perception. Consider the impact our eyes have on our perception of the world and ourselves; be mindful of your breath. Visualize a bright indigo ball spinning clockwise. This is our connection to our spiritual nature and where we find inspiration and a sense of a higher self. Continue to focus on your breath. Visualize a bright violet ball spinning clockwise. Visualize yourself as a glowing white being, with all your chakras within spinning brightly.

Summary in Russian:

Сядьте в удобном месте, в котором вам не будет мешать шум и другие отвлекающие факторы. Представьте себе основную (корневую) чакру. Сосредоточьтесь на второй чакре, сакральной или водной, в нижней части живота. Направьте внимание в область над пупком и под грудной клеткой, на чакру солнечного сплетения. Подумайте о сердечной чакре в середине груди. Откройте рот и глубоко дышите при помощи горловой чакры. Сосредоточьтесь на чакре “Третьего глаза", расположенной на лбу, сразу над глазами. Глубоко вдохните и выдохните; сфокусируйтесь на вашей коронной чакре на верхушке головы. Представьте себе, как белый свет течет по вам от коронной к корневой чакре, которой вы твердо закреплены на земле,  и по всем чакрам.


Article in English: Sit-ups, push-ups, and other moves can help you tone your body. However, exercise is a life-giving activity that should not be done just for the results. Do it for how it makes you feel. Of course, the feel-good chemicals (known as endorphins) produced during exercise will improve your mood. Regular physical activity also enhances your physical and mental well-being, allows you to challenge yourself, and build self-confidence. How could you possibly dislike your body after it has pulled you through an hour of power yoga or an invigorating mountain hike? Choose several activities that you enjoy and do them often. Exercising alone delivers terrific benefits, but loving your exercise time enables you to feel productive and happy while you're doing it. Having good posture can work wonders on your body confidence. Posture doesn't just change the way others perceive you, it also affects the way you perceive yourself. One study shows that subjects were more likely to believe positive thoughts they wrote down about their qualification for a job when they sat up straighter. When they slumped, they were less likely to believe these positive thoughts. . Just as posture can affect you when you're sitting, it can also affect you while standing and walking. If you feel bad about your body, it may show in the way you carry yourself. Demonstrate confidence by walking with your shoulders back and your chin tilted upward. Doing this will help you to feel better about yourself. Psychologist Amy Cuddy describes 'power poses' that you can use to increase confidence. These positions include standing in a wide stance with your hands gaped at your sides. The "Wonder Woman" pose is characterized by placing your hands on your hips with your chest poked out. Taking on such a pose increases your own self-perception of being capable and in charge. Take dance classes or just groove around your living room. Dancing makes you exercise without realizing it. It tones your muscles, improves stamina, posture and coordination. It also improves...

Summary in Russian:

Регулярно занимайтесь физкультурой. Сидите ровно. Ходите с высоко поднятой головой. Танцуйте.


Article in English: Sites like Amazon, Cell Phone City and Gazelle usually offer pretty good deals on used or refurbished iPads. There isn't a chance to haggle, but there may be no need if the price is right. Fixed price websites often offer accessories with the iPad to sweeten the deal, when auction sites may not. So you may be getting more bang for your buck if you opt for a site like Amazon. The Apple Store offers refurbished and used iPads for customers on their website, here. Apple has rave reviews about how well their refurbished and used iPads work, but they can be a little more expensive than if you bought from another seller. If you buy through Apple and end up spending a little more money than you would have if you bought from another seller, you'll still be paying less than you would for a brand new iPad — and you'll be paying for quality. Since bidders are the ones who set the price for the iPad, this could give you the opportunity to purchase it for a great deal. The fewer people who bid on the iPad, the more likely you are to buy the iPad for less money. If you're really strapped for cash, this could be the best option. Whether you're picking up a used iPad from someone on Craig's List or if you're getting one at Best Buy, in-person purchases allow you to make sure the iPad is in good condition. Sometimes, you may even be able to haggle down the price if the seller is right in front of you and knows you're looking to buy.

Summary in Russian:

Купите планшет в магазине электроники с фиксированными ценами. Купите планшет в магазине Apple. Купите планшет на интернет-аукционе. Купите планшет у частного продавца или в супермаркете (если возможно).


Article in English: Sites like IMdB are perfectly suited for hunting down TV recommendations. There are lists of "best ever" TV shows you can use as a reference for finding new shows when you feel you're ready to move on. Recommendations are easy to find online. It shouldn't take long to find a few potential prospects that might be worth looking into for your next show. Each of the people who worked on your favourite shows have careers that kept going once that show ended. It is likely that each of those people (from the cast or crew) have worked on other shows. If you had a favourite actor, check to see what his or her other credits are. Loved the witty scripts in a show? Check to see what the screenwriter or show runner has been up to since your favourite show ended. Friends are a perfect source of recommendations. If you're not sure what you want to watch, it's a good idea to talk to them. See what they've been into lately. Ask if there's a show they think you might be into. Friends are a good source of eyes and ears when it comes to new media. There are way too many shows to look into yourself, so getting others to do the legwork for you will save you loads of time. It goes without saying that it's preferable to ask friends who have cultural tastes you agree with or respect. There are websites online that offer recommendations based on algorithms. These can be very helpful, as they'll give you recommendations that your friends might not have heard of before. Sites like TasteKid, IMdB or RateYourMusic will offer you their best guesses as to stuff you might be into, based on the ratings and interests you input in their system. Once you start a show, there's nothing forcing you to keep up with it. Watch the pilot episode of a few shows. Give them each a fair chance, and move on if you're not finding it grabs you. You may have to go through a few shows before you find one that seems like it'll be truly worth your time. Keep the time investment of a new show in mind. Shows take dozens of hours out of your life. That is valuable...

Summary in Russian:

Поищите рекомендации в сети. Проверьте телесериалы со знакомым вам составом актеров и рабочей командой. Спросите у друзей, какие сериалы смотрят они. Воспользуйтесь автоматическими рекомендациями сайтов. Попробуйте начать смотреть несколько новых сериалов. Присоединитесь к фанатскому сообществу.


Article in English: Sitting in a warm bath can help you relax your body and release tension in your muscles. Put a few drops of lavender essential oil into the water to help calm your mind. Make sure the water is not so hot that your skin turns red. You don’t want to stress the baby with excessive heat. Sit in a meditative state and imagine the start of the birth process. Breathe deeply and visualize your contractions starting. Visualize your cervix dilating. Imagine your baby moving further down your body to the birth canal. Search online for an audio meditation for inducing labor. These are often available as downloadable mp3 tracks. They may also be available by searching for “hypnobirthing,” which uses similar techniques to sustain you throughout the entire natural birthing process. Crying can release tension in your body, which can help your body relax enough to bring on labor. This point in your pregnancy can be a very stressful time, so give yourself the opportunity to cry it out. Grab a box of tissues and watch a good tearjerker movie to get the tears started if you need to. Getting a relaxing massage can be a great way to help your body stay calm. Make sure your massage practitioner is knowledgeable about giving prenatal massage.  When you are getting your massage, lie down on your left side with a pillow between your knees to support your body.

Summary in Russian:

Примите теплую ванну. Визуализируйте. Хорошенько поплачьте. Сходите на массаж.


Article in English: Sitting is the dog form of politeness. It is a natural action. It shows that a dog is not aggressive and that she or he is willing to wait.  As you enforce the 'sit' command, the dog will learn that when it wants something, or you are busy, sitting and waiting is the right thing to do. The goal is for the dog to learn that when you give the 'sit' command, it is time to pay attention or calm down. Stand up right in front of your dog. You want to exude calm but assertive energy. Get your dog's attention, looking it right in the eye. As you say "[Dog's name], sit," hold a treat above the dog's nose. In order to see the treat, the dog will need its head up, which will make its bum go down. As soon as she or he sits, say "Yes!" and deliver the treat. The goal is for the dog to connect the action, phrase, or word with the treat and the praise. As your dog learns the verbal command, stop assisting the action and begin to use an accompanying hand signal. A common one begins by placing your flat hand over and in front of the dog's head. While saying "Sit", pull your hand up into a loose fist, or lift it in a J motion to end with your palm facing up. This can take some time, especially if you are training an adult dog or a stubborn dog. However, don't give up! It is important to the relationship between you and your dog that it follows your lead. This will help you live together and will actually keep your dog safer.

Summary in Russian:

Начните дрессировку с изучения команды "сидеть". Когда собака сядет, похвалите ее. Замените угощение жестовыми сигналами рук. Повторяйте до тех пор, пока собака не начнет стабильно выполнять вашу команду.


Article in English: Sitting over the toilet reduces any possible mess. Removing a tampon should not be painful. If you are nervous, take a deep breath and distract yourself by reading a magazine. Do not clench your vaginal muscles. If you can't relax, try to pee a little. This may relax the muscles enough to allow you to remove the tampon easily. The tampon should slide out easily, with little or no resistance.  If the tampon does not come out easily or it is painful to remove, it may not need to be changed. Unless it's been 8 hours (in which case you should try the peeing trick to ease its removal), leave the tampon in another hour or two and then check it.  If you remove the tampon after 4-8 hours and there is very little blood, you may want to switch to a lower absorbency tampon or use panty liners instead. Some companies claim their tampons are safe to flush, but it's generally not a good idea. Tampons will eventually break down, but not quickly enough that they won't expand and clog your pipes, destroy your septic tank, and cause a lot of (expensive!) plumbing problems.

Summary in Russian:

Сядьте на унитаз и раздвиньте ноги. Расслабьтесь. Потяните за шнурок на конце тампона. Как только вы извлекли тампон из влагалища, оберните его туалетной бумагой и выбросьте в мусорное ведро.


Article in English: Sitting still does not come naturally to most toddlers, but you can practice the skill at home. To start, have your toddler sit in your lap for one full minute. Challenge your child to sit as still as possible. Gradually lengthen the time until your child can sit still for longer stretches.  Do not entertain your toddler too much during these practice sessions. Playing, tickling, singing, and the like defeat the purpose: you’re trying to get your child to tolerate peaceful stretches of time without entertainment. As your toddler improves at this exercise, you can switch from your lap to a chair. Sit next to your child and continue to challenge him to sit still. Reading aloud engages your toddler in a quiet, attentive activity, building his or her ability to focus and sit peacefully. Teach your toddler to pay attention to details: ask questions and point out interesting things in the pictures. Make sure your toddler has access to paper, crayons, pencils, and/or paint. These activities are also engaging and encourage a longer attention span. Challenge your child to finish a picture before moving on to something else. At first, it may help to participate in these activities alongside your child. Having your attention may encourage your child to focus on an artistic endeavor for a longer period of time. As he or she learns to be more focused and attentive, you can begin to sit back and watch. Try to get your toddler to play with blocks, puzzles, and other games that don’t involve physical activity. These games help toddlers develop memory skills, fine motor coordination, and the ability to sit still. Choose some regular times to sit quietly together as a family, perhaps at the beginning of a meal or at some designated time for quiet reading. If your toddler sees his or her parents and siblings modeling appropriate activity, he or she will catch on more quickly. Young children should learn to sit quietly at the table during meals. Make sure your child understands that running around during meals is unacceptable;...

Summary in Russian:

Пусть ребенок потренируется сидеть спокойно. Почитайте ребенку вслух. Поощряйте художественную деятельность. Играйте в спокойные игры, которые требуют внимания. Внесите спокойные моменты в распорядок дня вашей семьи. Используйте прием пищи в качестве практики. Награждайте усилия ребенка.


Article in English: Siu Nim (or Lim) Tao, or “Little Idea,” is the basis for many moves in Wing Chun. Siu Nim Tao is the first form in Wing Chun, and it is here that you will learn proper stance, holding your body, relaxation, and basic hand movements.  Each section of Siu Nim Tao should be mastered before advancing to the next section, and before learning other techniques. Every movement of the primary (first) form has meaning. This includes tempo, use of tension and relaxation, angles, and distances. The form does not contain techniques. Gong Lik is the first section of Siu Nim Tao and focuses on good structure and relaxation. You will learn the open stance, which faces you head-on to your opponent. Work on keeping your body relaxed. Practice the Gee Kim Yeung Ma stance, or the open stance. In this stance, stand facing forward. Point your feet outward slightly. Keep your knees bent. Your weight will distribute evenly over both feet. You will focus on the positioning of your arms and elbows in preparation for learning hand and arm movements. This front-on stance will give you the most advantage in a fight, such as allowing your arms and legs to protect your center line. Both sides of your body can be used equally, rather than favoring one side of the body over the other. Fajing is the second section of Siu Nim Tao. Fajing develops the release of power. Here, you learn how to use strength and how to preserve strength and energy. Focus on staying relaxed until the moment when your hands are ready to strike. One of the common movements in Fajing is the palm strike (yan jeung) in which your left hand opens, rotates to face downward, and moves downward to strike your opponent. The third section of Siu Nim Tao is learning basic skills of hand movements and blocking that will provide the foundation for learning other Wing Chun techniques. Some of these basic skills are Pak Sau or Huen Sau (strike), Tan Sau (palm up block), Gan Sau (splitting hand), and Bong Sau (wing arm). Much of the Siu Nim Tao practice in this section involves a...

Summary in Russian:

Узнайте о Сиу Лим Тао. Освойте Гонг Лик. Освойте Фа Джинг. Освойте базовые навыки.


Article in English: Size is an important consideration for tattoos because it limits what kind of designs you can choose from. For instance, a very detailed portrait will not work for a very small area of skin. Alternatively, a very basic design like a music note might look odd if it is stretched out over a large part of the body.  Consult a tattoo artist for advice on size, design, and placement of your next tattoo. If you have a low tolerance for pain, opt for a smaller tattoo that will take less time. Before deciding to get a tattoo, you should decide how visible you want it to be and how it may be altered as your body ages. If you are not free to display your tattoos at work, do not choose an open area of your body to tattoo, such as your hands, wrists, ankles, lower arms, or neck. Ask your tattoo artist for advice about placement to avoid tattooing an area of the body that will stretch out and distort your tattoo, such as your lower abdomen. You should decide right off the bat what color scheme you want your tattoo to have. If you want a more subdued tattoo, a white or black and gray design is your best bet. If you want something bold, colorful, and fun, a full color tattoo is a great choice.  If you are unsure about this decision, note that you can always add color to your tattoo down the line. Before contacting tattoo artists to start planning your tattoo, you should know how much you are willing to spend on it. Good tattoo artists may charge $250 or more per hour for their work, and some tattoos will require multiple sessions. Be clear with any artists you speak to about how much you have to spend and get estimates for what the tattoo you envision will cost in total. Factor in a tip amount of at least 20% for your tattoo artist. Before settling on a tattoo design, make sure that it is something you will enjoy looking at for the rest of your life. If you love nature, for example, a tattoo of a sunrise, bird, tree, or butterfly will reflect your personal  affinity for the outdoors. Avoid settling on anything popular or...

Summary in Russian:

Решите, какого размера будет ваша татуировка. Подумайте, где бы вы хотели набить татуировку. Решите, какую татуировку вы хотите: Подумайте, сколько собираетесь потратить на татуировку. Обязательно выберите эскиз, который сделает вас счастливым.


Article in English: Sizing refers treated paper that inhibits the absorption of ink to prevent it from bleeding This is the most common paper type for calligraphy because it helps to create clean, sharp lettering. Over time, wood pulp paper will begin to turn yellow and deteriorate. Acid-free or neutral  pH paper is a treatment that neutralizes this problem and should be used for works that are meant to be kept for long periods of time. This type of paper is usually made from cotton or linen and has a neutral pH that will not yellow.  Some papers and sketchbooks are labeled with “acid-free”, “archival” or “rag” and would be good to use for calligraphy.

Summary in Russian:

Используйте проклеенную бумагу. Выбирайте бумагу нейтральной кислотности. Попробуйте писать на архивной бумаге.


Article in English: Skating videos are at the heart of skating culture. Compilation videos and tutorials are widely available for free on the Internet. You can find virtuosic displays of skating prowess, as well as helpful hints and tips for the beginner. For example, Aaron Kyro and Andy Schrock have good tutorials and information on their channels. Learn how to do more advanced technical things and tricks with videos.

Summary in Russian:

Смотрите видео о катании на скейтборде.


Article in English: Skeletons be found anywhere with a low-light level, such as in caves or at night.  Be careful when doing this; Skeletons can easily kill you if you aren't properly equipped with a sword. You may need to kill multiple skeletons before one will drop a bone. Wolves are most often found in any Taiga variant, as well as in forest biomes on Java and Legacy Console editions of Minecraft. Make sure that the bone is in your hand before proceeding. Walk up to the wolf with the bone equipped. Wolves aren't naturally hostile, though they will attack you if you first attack them. Right-click, left-trigger, or tap-and-hold the wolf until the collar appears. You should only have to do this a few times.  If you accidentally hit the wolf in the process, that wolf will attack you and cannot be tamed afterwards. The wolf will also cock its head to the side and sit down once you've tamed it. Tamed wolves will not despawn.

Summary in Russian:

Убейте скелета, чтобы получить кость. Найдите волка. Возьмите кость в руку. Подойдите к волку. Выбирайте волка, пока на его шее не появится ошейник.


Article in English: Sketch a pattern for your garment using the measurements you took. Use a similar garment as a guide for the appropriate pattern design and layout. There are lots of good places you can find pattern ideas. Second hand stores and sewing shops often have fun vintage patterns (especially for dresses) and there are lots of easy patterns to be found online. Deciding how to lay your pattern pieces out will take some careful planning.  Fold the fabric, right sides facing together, matching selvage to selvage. The selvage is the finished edges of the fabric that keep it from unraveling. Folding it like this will provide for easy cutting of double pattern pieces (sleeves, legs, etc.) and large symmetrical pattern pieces. If you have large pattern pieces that are symmetrical and can be folded down the middle (shirt back, for instance), then fold the pattern piece down the center and pin the folded part of the pattern on the folded edge of the fabric. This saves cutting effort and ensures the cut fabric piece is perfectly symmetrical. To make clothing that hugs the body, it is best to lay pattern pieces on the bias (at a 45 degree angle to the folded edge). To sew a garment that has no stretch, place the pattern pieces at a 90 degree angle to the folded edge. You have to make sure that your fabric is wrinkle-free otherwise it can screw up your final piece, if the wrinkles make the fabric come out of alignment. This will tell you wear to cut. Make sure that it is still wrinkle-free and that the pattern pieces and the fabric are aligned properly. Be sure to cut through both layers of fabric. You're ready to get started with the sewing process.

Summary in Russian:

Сделайте выкройку. Положите выбранный материал на большую плоскую поверхность и поместите выкройку на ткань. Разгладьте любые неровности на ткани. Прикрепите булавками выкройку к ткани. Отрежьте ткань в соответствии с рисунком. Снимите выкройку с ткани.


Article in English: Sketch a picture that you want to finish by inking. While you’re first learning how to ink, it will be better to start with simpler drawings with clean pencil line work and fewer details. Cartoon characters, minimalistic images and simple shapes will work best, since they’ll allow you to focus on clean inking without worrying about the lines running together. Your sketch doesn’t have to be perfect. Just try to get the major lines, focus and proportions right. A lot will change by the time you begin inking. Once your drawing has been sketched out, look for places where you can make corrections or erasures to get the pencil lines as smooth as possible. This will make inking over them easier and result in a neater, more distinct final drawing. Don’t worry about incorporating too much detail during the sketching phase. You’ll be better served if you wait until after you’ve inked the major lines to start adding extra touches.  The pencil lines of your sketch should be precise and clearly defined. Try not to let them run together too much, as this can make inking tricky. Erase pencil mistakes completely so they don’t become a distraction. Inking requires a lot of patience, so you want to make sure you're focused and using the right technique. Sit up straight and position yourself squarely over the paper. If the drawing you're inking is resting on a drafting table or another flat surface, try looking down over the paper so that you have an unobstructed frontal perspective. It's okay if you prefer to work at an angle as long as you can clearly see each detail and move your drawing hand freely.  The more upright you sit, the better. Otherwise, your back may start hurting during lengthy inking sessions. Your work area should be well lit to promote visibility. Grasp the pen firmly in your dominant hand near the tip. Keep the tip of the pen at an angle to the paper, not straight up and down. Hold your hand steady and let your arm guide you over the lines, rather than trying to use the movement of your wrist alone. Relax...

Summary in Russian:

Создайте карандашный набросок. Сотрите лишние линии карандашного наброска. Приготовьтесь к работе с чернилами. Обведите рисунок чернилами, работая легкими и гладкими движениями руки. Начинайте работать с края рисунка и постепенно продвигайтесь в направлении от него. Откорректируйте результат прорисовки.


Article in English: Sketch triangles, squares, squiggles, and lines. Experiment with different sizes and shapes. Get creative: try odd shapes like trapezoids or octagons to spice up your design.  Before you draw on your shoes, practice on a piece of paper. That way, you'll be ready for the final design. Vary your lines. Create squiggles, dotted lines, or swirls. The bolder your lines, the better. Decide whether you want thick or thin ones and how big you want them to be. Patterns look best if each dot or line is the same size. Practice drawing dots on your paper. When you're ready, start drawing dots or lines on your shoe. For your first project, start simple, then try more intricate designs once you've got the hang of painting. Nature themes look beautiful on fabric shoes. Draw trees,  flowers, and your favorite animals. Or, if you're a fan of a certain book, movie, or tv series, try drawing the characters on your shoes. Cartoon characters work best because of their flat and simple design.  Splatter paint can give your shoes a wild design. If you can draw something on a flat design, you can draw it on a shoe. Use paper as your practice board and draw your design several different ways. Continue experimenting until you are completely satisfied with your drawing. Do not draw on your shoes until you have finished your design. Practicing your sketches can feel boring, but you will avoid more long-term mistakes if you plan beforehand. Color in your design sketches and experiment with what colors look good together. Avoid creating color patterns that clash or do not look aesthetically pleasing together.  When you've chosen your colors, create a final sketch design and color it in. Your last sketch will be your blueprint as you paint your shoes. To make colors pop, place complementary colors next to each other. This will make both colors seem brighter in comparison. First, sketch your design in pencil so you can erase if needed. Then, trace over your design using a fine-tipped fabric pen or marker. You will appreciate a bold, clear...

Summary in Russian:

Нарисуйте геометрические фигуры. Нарисуйте полосы или узор в горошек. Создайте экстравагантный дизайн. Сделайте эскиз дизайна на бумаге. Выберите цветовую гамму. Перенесите эскиз на кеды. Накройте малярным скотчем те участки, которые вы не хотите разукрашивать.


Article in English: Skill automatically transferred from your right hand to your left hand somewhat in all those previous years of your life so it won't be extremely hard to start doing things with your left hand at first. Since skill also automatically transfers from one task to another task somewhat, you will gain the skill faster to do a specific task with your left hand if you do all tasks with your left hand than if you do just that task with your left hand. Be patient. Some people say the older you are, the harder it is to change to left-handedness but that's misleading. The illusion that changing handedness is easier at a younger age comes from the fact that the higher the skill you have with your right hand, the lower the patience you have for a given amount of skill in your left hand. In fact, the older you are, the shorter it takes for your left hand to gain a given absolute amount of skill. The easiest, but most important thing you can do to strengthen your left hand is to use it to complete all of the actions and activities you would normally do with your right hand.  Make an effort to brush your teeth holding the toothbrush in your left hand. You can also comb your hair, pick up your coffee cup, butter your bread and open doors with your left hand, among many other daily activities. Also try throwing darts (in a safe environment), playing pool or throwing and catching a softball with your left hand If you're finding it hard to remember, and keep using your right hand accidentally, try bandaging the fingers of your right hand together. This will prevent you from being able to use it and force you to use your left hand instead. One of the best ways to strengthen your left arm and hand, and correct any strength imbalances between your dominant and non-dominant sides, is to lift weights.  Hold a dumbbell in your left hand and do exercises such as bicep curls, kickbacks, hammer curls and dumbbell presses. Start with a low weight, then move up to heavier weights as your strength improves. Learning how to juggle using...

Summary in Russian:

Делайте левой рукой все. Поднимайте левой рукой тяжести. Научитесь жонглировать. Тренируйтесь с мячом. Научитесь играть на музыкальном инструменте. Займитесь плаванием. Мойте посуду левой рукой. Начните выполнять левой рукой задачи, требующие большей точности. Не забывайте, что вы все должны делать левой.


Article in English: Skin cancers can cause your skin to change color, making it darker, more yellow, or more red. If your skin changes color, make an appointment with your primary care physician or dermatologist. You may also notice more hair growing or itchy skin. If you have moles, you should watch for any changes in their appearance. Another symptom of cancer is an unusual lump or body area that thickens. Observe any sore that doesn't heal, or white patches in your mouth or on your tongue. If you have constipation that doesn't seem to go away, diarrhea, or any change in the size of your stool, they may indicate colon cancer. Signs of prostate or bladder cancer can include:  Painful urination Needing to urinate more or less than usual Unusual bleeding or discharge If you've lost weight, but haven't been dieting, you have unexplained weight loss. Losing more than 10 pounds is an early sign of cancer of the pancreas, stomach, esophagus, or lung. You may also have trouble swallowing or might have indigestion after you eat. These are symptoms of esophageal, throat, or stomach cancer. Some of the earliest symptoms of cancer might seem like symptoms of the common cold, with some key differences. You may notice cough, fatigue, fever or unexplained pain (like severe headache). Unlike common illnesses, you won't feel better after resting, the cough won't go away, and you may not have any sign of infection despite having a fever. Pain might be one of the earliest symptoms of cancer you experience. Fever is usually a symptom once the cancer has progressed. Don't assume that because you've noticed several symptoms, you definitely have cancer. Cancer symptoms can vary a great deal and can be non-specific. This means that many similar symptoms can indicate a number of other health problems ranging in severity. For example, fatigue can mean many things, only one of which is cancer. Instead, fatigue might just be one symptom of a different condition that you're experiencing. This is why a proper medical diagnosis is important.

Summary in Russian:

Обратите внимание на изменения на коже. Следите за изменениями стула или мочеиспускания. Определите, не похудели ли вы. Остерегайтесь симптомов распространенных заболеваний. Не ставьте диагноз самостоятельно.


Article in English: Skin is less able to produce and retain lather from soap than other materials. If you use a washcloth instead while you are bathing, the whole process will use less soap overall because the washcloth will create more lather and it the suds it creates will go farther in cleaning your body than simply using your hands alone. Additionally, you can use a loofah to help the soap last longer. Hot water will make your bar soap dissolve more quickly and will require more effort to make lather. A cooler shower will help your bar soap last longer by allowing it to maintain its shape and consistency for a longer period of time. Softer water will also help prolong the life of your soap over hard shower water. Put small leftover pieces inside a washcloth or a bag sewn from a washcloth, and use the whole thing like a bar of soap. If you like using soap this way, you can put the entire bar inside the bag from the beginning.

Summary in Russian:

Намыливайтесь мочалкой, а не руками. Принимайте прохладный душ. Утилизируйте небольшие обмылки.


Article in English: Skin may be oily, dry, or combination, and each type has a different cleansing need. You may also have sensitive skin that reacts negatively to harsh chemicals. Most face washes are created for a specific type of skin. In some cases, your acne may clear up within a week!  For example, if you have dry skin, you should avoid face washes containing alcohol. If you have sensitive skin, you want to try natural cleansers or ones formulated for sensitive skin. If you don't have sensitive skin, you might try using a cleanser that contains an active ingredient such as salicylic acid or benzoyl peroxide. Benzoyl peroxide kills bacteria that causes acne, reduces the size of pimples, and opens up your pores. You can buy spot treatment products that you can apply directly onto the pimples and acne. These products come in gels and creams. When you use these products, you may start to see improvement by the next day.  Most benzoyl peroxide products you can buy in the store contain up to a 2.5% concentration, although you may find up to 10%. A dermatologist can prescribe a stronger benzoyl peroxide treatment. They may even recommend one that is combined with other forms of acne treatment. Salicylic acid is the other most common acne fighting ingredient found in products. It helps reduce redness, inflammation, and oil while giving your skin a smoother texture. You can buy products that contain salicylic acid in gel form or an acne treatment kit. When you use products with this ingredient, you may start to see improvement by the next day. Look for a product that contains between 1% and 3% salicylic acid. Retinoid creams contain high levels of vitamin A. They can reduce inflammation, open pores, and treat acne scars. Most retinoid creams require a prescription, although there is one, Differin, that you can buy over the counter.  Your skin should be completely dry when you use a retinoid cream. Try applying it thirty minutes after washing your face. When you first start applying retinoid creams, use it every other night. After a...

Summary in Russian:

Приобретите очищающее средство для вашего типа кожи. Используйте средство, основным ингредиентом которого является перекись бензоила. Используйте средства, которые содержат салициловую кислоту. Используйте средство с ретиноидами.


Article in English: Skin tags in dogs can be confused easily with warts, which are more dangerous because they can grow into malignant tumors. Unlike warts, though, skin tags have a narrow stalk that is attached loosely to the skin. They may be flat or teardrop-shaped and can move or dangle, and they are the same color as the dog’s skin. If there is hair around the skin tag, clip it. Clean up any stray hairs that remain after clipping. This will help you ensure that the area is clean. Disinfect the area around the skin tag with 70% isopropyl alcohol or 10% povidone-iodine. Soak a cotton ball with at least 5 milliliters (a spoonful) of either substance, then swipe the tag itself and the area around it. You need the dog to be still so that you can cut carefully. Enlist someone else to help you that the dog likes, so that the person can effectively keep the dog calm. Sterilize a pair of curved mayo scissors if you are going to cut the skin tag. Sterilize a piece of string or floss if you want to tie off the skin tag instead. You can use any shallow plastic pan (or even a lunch box!) for this purpose. Place 250 milliliters of water in the pan, plus 10 milliliters of 10% povidone-iodine. Immerse the scissors in the pan for a full minute to sterilize them. Using curved scissors is important, as they will help ensure that the skin tag’s stalk is cut as close to the skin as possible.

Summary in Russian:

Выявите папиллому. Очистите участок кожи вокруг папилломы. Продезинфицируйте эту область. Попросите кого-нибудь подержать собаку и успокоить ее. Подготовьте емкость для стерилизации.


Article in English: Skin tears are often caused by bumping into your surroundings. Make sure your home or work has adequate light sources to avoid such accidents.

Summary in Russian:

Обеспечьте достаточное освещение.


Article in English: Skin that has been exposed to the sun is often darker due to the increased melanin production. A tan naturally fades as the sun-darkened skin layers dry out and fall away from your body. You cannot actually "un-tan" skin that’s been exposed to UV, but you can certainly help speed the process with gentle exfoliation. To protect your skin, avoid exfoliating more than twice a week. This may help alleviate dry, scaly, or darkened skin. Use them as creams and exfoliants to remove layers of dead skin. Apply a thin layer of plain yogurt to your skin before bed, and rinse it off with warm water after 10 minutes. Or: make a mask by mixing one tablespoon each of oatmeal, tomato juice, and yogurt. Apply it to the skin, and rinse after 30 minutes. Foods that are high in vitamin C, such as the juice from citrus fruits, can be applied directly to the skin to help exfoliate and lighten dark marks. Do not apply citric acid to your face, and don’t treat your skin with citric acid more than once a week. Apply the juice to your skin with a cotton ball, and rinse after 10 to 20 minutes. Make a thick but spreadable paste by mixing chickpea flour with rosewater or turmeric with cucumber juice. When the paste is ready, spread it onto your skin. Rinse when it dries, or after 30 minutes. This is the water leftover after rinsing rice. You might also rub raw potato on your skin for a lightening effect. Rinse with warm water after 20 to 30 minutes. These creams are sold in many beauty and cosmetics departments. They work by reducing the melanin in your skin, although there is no guarantee that they will make your skin as pale as you want. Be sure to talk to your doctor before using commercial creams. Follow all instructions for safe and proper use.  Many skin lightening creams use hydroquinone as their active ingredient. Know that some countries have banned this ingredient due to safety concerns. Products containing more than two percent hydroquinone are available by prescription only in the United States.  Mercury has been banned from...

Summary in Russian:

Избавьтесь от загара. Обрабатывайте кожу продуктами, которые содержат большое количество молочной кислоты. Лечите несовершенства кожи витамином С. Приготовьте осветляющую маску на основе куркумы или нутовой муки. Увлажните кожу рисовой водой. Попробуйте магазинные осветляющие кремы.


Article in English: Skin treatments that use light sources, laser, or radiofrequency can promote new collagen to grow in your skin. New collagen can make your skin more elastic and appear more youthful. Keep the following in mind if you want to try any of these treatments:  Light source and laser options remove the skin’s outer layer and then stimulate collagen growth by heating the underlying layer of skin. Your skin becomes smoother and tighter as it heals from the procedure. Light source or laser resurfacing can take months to heal and it may scar, lighten or darken your skin. Ask your doctor about trying a nonablative laser treatment. This may be a better option if your skin has less sagging and wrinkles. Consider another nonablative treatment using radiofrequency. Be aware that the results from radiofrequency are less dramatic than lasers and light sources. The results can range from mild to moderate. Ask if your insurance company covers any of these treatments. If laser or light therapies scare you, there are less invasive treatments you can consider. Chemical peels, dermabrasion and microdermabrasion remove the outer layer of your skin and may improve elasticity and make your face look more youthful. Keep in mind some of the following facts if you are considering these treatments:  Your doctor will apply an acid to the top layer of your skin during a chemical peel. This can burn away some wrinkles, fine lines, and freckles. Healing from a chemical peel can take weeks. You may also need multiple treatments to get results. Dermabrasion sands away the surface layer of your skin. This stimulates the production of a newer, more youthful looking skin. You may see results and fully heal from the procedure within a few months. Microdermabrasion is like dermabrasion, but takes off only a small layer of skin. You may require several microdermabrasion treatments to see results, but it takes less time to heal than dermabrasion. Be aware that microdermabrasion doesn’t always have dramatic results. Consider that insurance companies...

Summary in Russian:

Попробуйте сделать световую, лазерную или радиочастотную процедуру. Сделайте пилинг. Попробуйте сделать инъекции ботокса. Попробуйте ввести филлеры. Подумайте о том, чтобы сделать подтяжку лица.


Article in English: Skin-to-skin contact is the best way to catch scabies. If someone is infected with scabies, avoid close contact with them until they seek treatment.  Contact has to be prolonged to pass scabies, so gestures like a handshake will rarely pass scabies to another person. Longer physical contact, such as hugging or sharing a close environment with skin contact, can potentially infect someone. Sexual intercourse is one common way to catch scabies from another person. If you had sexual intercourse with someone infected with scabies, seek treatment immediately. Scabies can live for only 48 – 72 hours when not on a person. Keep away from any clothing, blankets, or linens that touched a person infected with scabies.  Towels can become infected with scabies, since they are used in close contact with those infected. Avoid handling infected towels without gloves. Linens and bedsheets can also become infected with scabies. Take them off any beds and immediately launder them — this should be done on the first day of treatment. Clothing can also carry scabies. Any clothing that an infected person wore in the last 72 hours can still have mites on them and should be washed. It's important to clean or quarantine surfaces that may still be carrying scabies. This will help to stop it from spreading to other people.  If possible, wash anything that has come into contact with those infected with scabies. Use the hottest water possible and dry them using the hottest setting.   You can also dry clean anything that has come into contact with an infected person. Make sure to tell the dry cleaners, though, so they can take special precautions to avoid a scabies infestation of their own. When you can't wash the material infected with scabies, keep it sealed and away from others. Place infected material in plastic bags that are tightly sealed with as little air as possible in the bag. Keep the bags sealed for at least one week. Items that have not touched your skin for more than one week likely will not need to be washed.

Summary in Russian:

Не прикасайтесь к человеку, который заражен чесоткой. Избегайте длительного контакта с поверхностью, зараженной клещами. Тщательно вымойте или изолируйте предметы, зараженные чесоточными клещами.


Article in English: Skip cards force the player after you to lose their turn and are great to stop those with UNO from playing. Play one if the person next to you has UNO, skipping their turn and allowing the next person to play. It will also give you one more turn to play. When this happens and play returns to you, try another strategy or make sure you get rid of the card in your hand that is worth the most points.  Make sure you don't hold on to too many skip cards. Holding one or two can work in your favor, but stock piling them will add up to a lot of points if you're caught with them. They are worth 20 points each. If you are playing two player UNO, you can use your skips right away because it gives you another turn automatically. Just be careful to end on a skip that you can match. You don't want to have to draw cards because you can't match the color. It is advise-able to use the odd number which you think is not with the opponent. So, he will withdraw a card and if he did not get the card, the next turn is yours. Reverse cards change the direction of play. They can come in very handy when trying to manipulate game play, making it where the player with the least amount of cards doesn't have a chance to play. Use a reverse if the next player has fewer cards than you or has UNO. This takes away their turn and gives your fellow players a chance to make them draw cards.  If you are playing with two people, reverse cards act exactly like skip cards. In this instance, you can use the skip and reverse cards as early as you want. It's a great way to quickly reduce the number of cards you have in your hand. Make sure you don't hold on to too many reverse cards either. They are useful, but they are also worth 20 points each if you get caught with them. Wild cards change the color of game play. These can be very useful if the player after you has been on a streak with one particular color and is running low on cards. Play it to change the color to one that you think they might not have. You can also use these to change the color of...

Summary in Russian:

Используйте карты пропуска хода. Используйте карты изменения направления игры. Используйте дикие карты. Используйте карты "Возьми две" и "Возьми четыре".


Article in English: Skip relaxing or soothing music like Classical or smooth jazz. Go for the latest pop tune or an electro-dance mix to keep your toes tapping and your mind alert. Look for upbeat mixes online, some of which last for hours, and turn them up in your headphones. Protein stimulates a neurotransmitter in your brain called orexin. Orexin regulates arousal, wakefulness, and appetite in your body. Having protein snacks throughout the day will stimulate your brain and keep your body up and alert.  Go for healthy protein snacks like a handful of almonds, peanuts, or cashews. Rice crackers, cheese, and sliced turkey and ham is also a more filling protein snack. Fruit high in fiber, like apples, and natural sugars, like oranges, are also good snacks to keep you awake and alert. Light will keep your melatonin levels down, which causes sleepiness, and keep your eyes open despite your lack of sleep. Try to balance a bright overhead light with a low light at your desk. Doing light exercise every 30 minutes will keep your body and mind active, especially if you have been sitting at a desk in front of a computer. Walk to a park nearby or do a few laps around the block. More vigorous exercise like a quick run or sprint can also keep your hormone levels up and ensures you don't fall asleep during the day.

Summary in Russian:

Слушайте подвижную быструю музыку. Возьмите с собой перекус, богатый белками. Включите свет. Каждые 30 минут делайте растяжку или выходите на прогулку.


Article in English: Skip this step if you already have 7-Zip on your computer. To install 7-Zip:  Go to http://www.7-zip.org/download.html  Click Download to the left of an exe option at the top of the page. Double-click the 7-Zip setup file. Click Yes when prompted. Click Install  Click Close when the installation completes. Click the Windows logo in the bottom-left corner of the screen. The Start menu will open. Click the folder-shaped icon in the bottom-left side of the Start menu. Click the folder that contains the GZ folder on the left side of the File Explorer window. You may have to click through multiple folders to get to the GZ folder. Click the folder to do so. This tab is in the top-left corner of the File Explorer window. Clicking it prompts a toolbar to appear below the Home tab. It's in the "Clipboard" section of the Home toolbar. Click the 7-Zip app icon, which resembles a black-and-white "7z". It's near the top of the 7-Zip window, just below the row of buttons (e.g., Add, Extract, etc.). Doing so will select the address bar's contents. Press Ctrl+V to place the path to the GZ folder in the address bar, then press ↵ Enter. Doing so will take you to the GZ folder and allow you to view its contents. It's on the far-left side of the address bar. Doing so selects the entire GZ folder, allowing you to extract all of its contents into a regular folder. This - icon is in the top-left side of the 7-Zip window. A pop-up window will appear. Click ⋯ on the far-right side of the "Extract to" field, select a destination (e.g., Desktop), and click OK. It's at the bottom of the window. Doing so will close the window and begin extracting the GZ folder's contents into a regular folder in your selected destination. Once the process completes, you can double-click the extracted folder to view the GZ folder's contents.

Summary in Russian:

Установите программу 7-Zip. Откройте меню «Пуск». Откройте окно Проводника. Найдите GZ-архив. Выберите GZ-архив. Перейдите на вкладку Главная. Нажмите Копировать путь. Откройте программу 7-Zip. Щелкните по адресной строке окна программы 7-Zip. Введите путь к GZ-архиву. Щелкните по значку в виде папки. Нажмите Извлечь. Выберите папку, в которую будут извлечены файлы из архива. Щелкните по OK.


Article in English: Skip this step if you already have The Unarchiver on your Mac. To download and install The Unarchiver:  Open your Mac's App Store  Click the search bar in the top-right corner of the window. Type the unarchiver into the search bar and press ⏎ Return. Click INSTALL APP under the The Unarchiver app. Enter your Apple ID password if prompted. Open Spotlight, type in unarchiver, and click The Unarchiver in the drop-down results section. It's at the top of the Unarchiver window. You'll find these near the top of the window. This will ensure that The Unarchiver can extract and open GZ folders. Click the blue, face-like icon in the Dock. Click the GZ folder's location on the left side of the Finder window. You may also have to click additional folders to get to the GZ folder. You can extract the GZ folder by double-clicking it, though in some cases you will have to select a save location and click Extract in the bottom-right corner of the window after double-clicking. Once the GZ folder is done extracting, you can open the extracted folder the way you would open a normal folder.  If you receive a message saying that The Unarchiver can't extract to your selected location, click the Apple menu icon in the top-left corner of the screen, click System Preferences, click Security & Privacy, click the Privacy tab, click the Accessibility section, click the padlock in the bottom-left corner, enter your password, click +, select The Unarchiver in the Applications folder, click Open, and lock the menu. You can also open the GZ folder by selecting it, clicking File, selecting Open With, and clicking The Unarchiver in the pop-out menu.

Summary in Russian:

Установите программу The Unarchiver. Запустите The Unarchiver. Перейдите на вкладку Форматы. Поставьте флажки у опций «Gzip» и «Gzip Tar». Откройте Finder. Найдите GZ-архив. Распакуйте GZ-архив.


Article in English: Skip this step if you tamed animals earlier. You cannot breed two different animals (e.g., a pig and a wolf). You can use a fence to do this, or you can use a two-block-tall wall. Make sure that you include ample room for your animals to move around. Depending on the animals that you want to lure, you'll need to equip one of the following foods:   Horse - Golden apple or golden carrot. You can make these by placing an apple or a carrot in the middle of a crafting table grid and then placing a gold bar in each of the remaining crafting slots.  Sheep - Wheat.  Cow or Mooshroom - Wheat.  Pig - Carrot, potato, or beetroot.  Chicken - Seeds, pumpkin seeds, melon seeds, or beetroot seeds.  Wolf (dog) - Any meat that you can find. Wolves must be at full health in order to breed.  Ocelot (cat) - Any fish.  Rabbit - Dandelion, carrot, or golden carrot.  Llama - Hay bale. Almost immediately after you equip the animals' favorite food, they should turn to stare at you. At this point, you can proceed with luring them into the enclosure. The animals will both follow you into the enclosure as long as you have the food equipped. Back all the way into the enclosure to prevent the animals from getting stuck too close to the entrance. With the food equipped, select both animals that you want to breed. You should see hearts appear over both of their heads. If you're feeding a wolf and the hearts aren't appearing, the wolf isn't at full HP. Keep feeding the wolf until the hearts appear, then repeat with the other wolf. Once the animals turn to face each other, quickly leave the enclosure and seal the exit. This will prevent the animals from escaping once the baby is born. Around three seconds will pass from the time the animals start breeding to the time the baby appears.

Summary in Russian:

Найдите двух животных, которых хотите разводить. Постройте загон с одним открытым пространством. Возьмите в руку любимую еду вашего питомца. Подождите, пока животные не начнут следовать за вами. Вернитесь в загон. Покормите обоих животных. Выйдите и запечатайте загон. Дождитесь появления детеныша.


Article in English: Skip this step on Mac. If you want to set your computer to boot from an external hard drive, you'll need to access the BIOS, which is a control panel that you open by pressing repeatedly a key (usually a function key such as F12) as your computer starts up. You can usually find out what key to use by doing the following:  Open a search engine (e.g., Google). Type in your computer's manufacturer, model name, and the phrase "bios key". Press ↵ Enter, then search for a result that matches your search and determine your BIOS key. You can also check your computer's manual (or, if you don't have the manual, the online documentation for your computer that you can find on the manufacturer's website). Plug one end of the external hard drive's USB cable into a free USB port on your computer, then plug the other end of the cable into the external hard drive.  The external hard drive will usually have an indicator light that blinks slowly or stays constant when your drive is connected. On a Mac, you may need to buy a USB to Thunderbolt 3 adapter if you don't have any USB 3.0 (rectangular) ports. if necessary. If the hard drive isn't compatible with your computer out of the box, you may encounter an error message stating that the drive is corrupted or otherwise unreadable. Formatting the drive for your computer's file system (NTFS for Windows and Mac OS Extended (Journaled) for Mac) will allow you to access the drive.  When formatting the drive, you can choose exFAT at the file system to make the drive accessible to both Windows and Mac computers. Depending on the type of data you plan on putting on the drive, you may have to format it again later. For example, using the Live Linux tool to burn a Linux Disc Image to the external hard drive will automatically format it again. Formatting will erase any data that's already on the drive. You can't boot from an empty hard drive; in most cases, booting from a hard drive will require you to have a Disc Image (abbreviated to "ISO") file on the hard drive. Examples of ISO files...

Summary in Russian:

Найдите клавишу для входа в BIOS на компьютере с Windows. Подключите внешний жесткий диск к компьютеру. Отформатируйте жесткий диск Удостоверьтесь, что у вас есть, что загрузить с внешнего жесткого диска. Запишите загрузочный файл на внешний жесткий диск. Создайте загрузочный внешний жесткий диск


Article in English: Skirt steak is usually sliced into strips, since it's a relatively tough cut of steak. Place the steak on a cutting board. Use a sharp knife to cut the meat against the grain into bite-sized strips.  Look carefully at the steak to identify what directions the fibers are running through the steak. Cut the skirt steak in the opposite direction of the fibers. You can top it with additional butter, blue cheese, peppers, onions, chimichurri sauce, and so on to boost the flavor. Consider serving your steak in the following ways:    Make a Philly Cheese Steak.   Make steak fajitas.   Make carne asada tacos.   Make steak salad.

Summary in Russian:

Нарежьте стейк. Подавайте стейк.


Article in English: Skirt steak often comes in one long, thin strip. If your grill or pan is large enough to accommodate the whole piece, you can leave it whole. Otherwise, cut it into a few smaller pieces. Skirt steak can be a little tough, and some cooks like to tenderize it with a meat tenderizer.  Cover the skirt steak with plastic wrap or place in a plastic bag. Use a meat tenderizer, hammer, frying pan or equivalent to pound the steak to about 1⁄2 inch (1.3 cm) thick. Skirt steak is often marinated or rubbed to enhance the flavor and make the meat more tender. Choose a marinade or rub with flavors that work with the dish you're concocting. If you don't want to use a marinade or rub, good old salt and pepper will work just fine.  Common marinades are citrus, vinegar, mustard or olive oil based. Any marinade made for beef will be delicious.  Common rubs range from simple salt and pepper to more pungent spices such as cayenne pepper, cumin, lemon or garlic. Place it in a covered plastic food storage container. Refrigerate the steak for 1 to 24 hours to let the flavors enhance the meat.

Summary in Russian:

Разрежьте стейк на порционные куски. Отбейте стейк, чтобы оптимизировать мягкость. Выберите свои вкусовые предпочтения. Покройте стейк маринадом или натрите.


Article in English: Skunks are scavengers, so they'll eat anything nutritious they can find. If you have trees that produce nuts, berries, crabapples, or other fruits, clean them up by raking your yard as often as necessary.  Other vegetation, like piles of grass clippings, should also be discarded, since it may contain seeds or other sources of food for skunks. If you have a garden, harvest ripe fruit and vegetables as soon as you can, to prevent a hungry skunk from feasting on them. Use a tray under your bird feeder to catch most of the seeds, and clean up stray seeds dropped by birds often. Similarly to raccoons and other stray animals, skunks can survive on garbage alone. It's important to keep your trash cans properly sealed. Sometimes regular garbage cans simply won't do. To defend against scavenging animals, you can buy locking garbage cans at a fairly cheap price at your local home improvement store.  If possible, store your trash bins in a shed or in your garage at night, so their smell doesn't attract skunks. Use an enclosed compost bin, since skunks like to eat old fruit and vegetable peels, eggshells, and other items that you may be composting. Skunks like to make their homes under decks, porches, and in other sheltered areas. Close off spaces that may be appealing to skunks using rocks, fencing, or plywood.  Log piles and piles of lumber or building materials can serve as shelters for skunks. Store the materials in a shed or bin to prevent skunks from moving in. Large bushes are also good shelters for skunks. If you see skunks hanging out in bushes or low vegetation, you might want to trim back the branches so it's not quite as appealing.

Summary in Russian:

Уберите орехи, ягоды и другие природные источники пищи. Защитите свои отходы. Закройте места, где можно спрятаться.


Article in English: Skype for mobile is synchronized with your computer version of Skype, so changes to one will affect the other. Start by deleting your Skype history from your computer. Find your operating system in the sections above and follow the instructions in its section. The precise way to do this will vary based on your device. Usually, the process is similar to this:  Open your mobile Settings menu from the list of apps (it generally has a gear icon). Select the "Apps" option, then scroll through the list and select Skype. Some systems may require you to tap and hold down on the Skype icon and select "Settings." Others may have a Settings menu hidden in a swipe-down menu on the main screen. This should remove all of your conversation history from your device. If you are asked to confirm your choice, tap "OK" or the equivalent option. You may need to re-enter your login details the next time you launch Skype. Note that some users report that this also clears your Skype address book for your device. You may need to re-sync with the computer version or re-enter contacts manually.

Summary in Russian:

Сначала удалите историю Skype на компьютере. Откройте настройки Skype на мобильном устройстве. Удалите данные приложения.


Article in English: Skype is a popular video chat and phone program with broad platform support. A USB camera should be recognized and install its driver automatically. Some cameras may come with driver install CDs. These are not always necessary, but should be used if there are any problems with the camera. In Windows, you can check that the camera installed properly by navigating to Control Panel > Device Manager > Imaging Devices and check that your camera is listed without errors. Keep in mind your real name, username, and email can all be used as credentials for contact searches. This will allow you to make sure your camera is functioning and preview what you will look like. This is accessed in Tools > Options > Video Settings on Windows or Skype > Preferences > Audio/Video on Mac. Select the search bar and enter the name,  username, or email address of your contact, then press “Search Skype”. Once you locate the desired user, double-click their name and open a conversation window and press “Video Call” (video camera icon).  Once the call is initiated, the recipient will need to pick up the call by pressing the green “Accept Call” button for the call to commence. Alternately, you can Press “New” to open a chat window. In the popup you can press “copy link” to send to a friend directly, or email them an invitation to the conversation. After they join the conversation, press “Video Call” to initiate the video call. Press Add to Contacts to save the user for easier access in the future. The recipient will need to accept the request on their end for them to appear in your contacts.

Summary in Russian:

Скачайте и установите Skype. Подключите вашу веб-камеру. Запустите Skype и создайте учетную запись (или войдите в уже существующую). Отрегулируйте настройки вашей камеры. Начните видеовызов.


Article in English: Skyrim is also available for PS3 and Xbox 360, but unlike Skyrim for the PC, there is no console screen you can use to type in cheat codes. Instead, there are game glitches or secrets that you can use and abuse. These glitches are minor faults during the development of the game that was included in the released version. Here are some known glitches in Skyrim:  Easy armor level-up—This glitch lets you easily level up your armor. Set the game’s difficulty to Novice and go outside the world. Find a weak enemy and let it attack you while you are healing. The damage you receive will be less than your healing rate. This will help you increase the armor level and Restoration without getting killed. Quick Speech skill level—This increases your Speech skill quickly. Fast travel to Riften and look for a male Dark Elf called Ungrien inside the city. Once you find him, talk to him and select “Tell me about Maven Black-Briar” and persuade him (X button for PS3 and A button for Xbox 360). After the first persuasion, the Persuade option will still be available, and you can keep using it to level up your Speech skill quicker. Unlimited arrows—Look for any character anywhere in the map that shoots arrows on training dummies. You can usually find one inside towns. Use Pickpocket (crouch behind it and press the interact button prompted in the screen) on that character, take all the arrows in its inventory, and replace it with any amount of the type of arrow you want. That character will keep on shooting arrows, but this time, it’s the type of arrow that you’ve put inside its inventory. Approach the dummy and collect the arrows. Just like cheat codes, there are tons of glitches available in the Internet, and more new glitches gets discovered every now and then. Visit sites like www.pcgamer.com to keep updated on the latest glitches available for your console.

Summary in Russian:

Используйте глитчи. Поищите новые глитчи.


Article in English: Slang rises out of communities of speakers or writers as shorthand for objects, actions, and concepts. It is a method of exclusion, as only insiders will be able to understand the slang terms.  Slang starts as insider language, but can grow outside of that subculture if it becomes popular enough. Slang is constantly evolving, and words and phrases can fall out of favor very rapidly. This is especially true if the slang begins to spread outside of the initial culture in which it was created. Avoid creating slang that is based off terms that are no longer in common use, as it will give your creation an archaic feel. This is when you cut off a portion of the word, either at the beginning or the end. Mash two truncated words together to form new compounds. You can combine this with adding prefixes or suffixes to create almost entirely new words. For example, instead of saying “all right,” the words can be truncated and mashed together to form the word “aight.” This is simply taking a noun and making it into a verb. For example, the word “text” is traditionally read as a noun, but can now also be used as a verb referring to sending a text message.  Another example of verbing is the word “party.” Originally, it was a noun describing a gathering of people. Now, it also means to engage in the act celebrating, usually with drinking connotations. The context of the word dictates how it is interpreted. The word gun is a noun, but can be used as a verb when you “gun someone down.” Verbing a noun can add spice and drama to an otherwise bland sentence. Experiment with nouns to find one that works well with the verbing process. Not every noun can be verbed, but you can create a powerful and memorable sentence when you find on that can. Slang grows outward from peers, so in order for your slang term to work, it needs to be spoken and in use. Use it in conversation, but don't necessarily give away that you're using a new word. Let your peers infer the meaning through the context of what you're saying. This will build...

Summary in Russian:

Поймите значение сленга. Сокращайте слово. Создавайте глаголы. Распространите новообразованное слово.


Article in English: Sleep apnea can have many different symptoms, so it is difficult to diagnose based on the symptoms alone. If you suspect that you have sleep apnea, then see your doctor as soon as possible. Some serious symptoms to watch for include:  Snoring or breathing interruptions while asleep, observed by your partner Waking up gasping for air or choking Shortness of breath upon waking Having pauses in your breathing (noticed by your partner) Feeling drowsy during the day, or like your sleep has not been restful or restorative Any of the following health issues: hypertension, mood disorder, cognitive dysfunction, coronary artery disease, stroke, congestive heart failure, atrial fibrillation, or type 2 diabetes mellitus To diagnose sleep apnea, your doctor will consider your symptoms along with the results of a sleep study. You can undergo a sleep study in a clinical setting or at home. In both situations, your vital signs (breathing, heart rate, blood pressure, etc.) will be monitored.   Clinical setting. If you decide to have a sleep study done in a clinical setting, then you will have to stay overnight at a sleep clinic. You will be monitored by medical technicians while you sleep.  Home-based portable monitor. If you decide to have a sleep study done at home, then you will need to use a portable monitor to monitor your vital signs. There are a three different types of sleep apnea: obstructive, central, and complex. Your doctor should be able to tell you which type you have by considering factors such as your medical history, medications, and sleep study results.   Obstructive sleep apnea. This is the most common type of sleep apnea. Obstructive sleep apnea is when the tissues in your throat relax while you are asleep and block your airway.  Central sleep apnea. Central sleep apnea is less common. This type of sleep apnea is when your brain fails to send a signal to your body to breathe.   Complex sleep apnea. This form of sleep apnea is a combination of obstructive and central sleep apnea. After you have undergone...

Summary in Russian:

Обратитесь к врачу. Пройдите обследование сна. Выясните тип апноэ во сне, которым вы страдаете. Расспросите врача о вариантах лечения.


Article in English: Sleep can help reduce bags beneath your eyes and give you a dewy, fresh complexion. A lack of sleep, on the other hand, can make you look older and slow the healing of sun damage on your skin. Sleep can also improve your mood, which shows on your face! Exercise can not only make you healthier but it can make your skin look younger. In fact, recent studies suggest that exercise can reverse the effects of aging by thickening the skin. In any case, exercise can give you a glow and keep your body healthy, which will show in your skin. Exercise two to three times a week, and shower after every session so that sweat does not clog your skin. Your hands are covered in oil, germs, and dirt. Every time you touch your face, you are spreading that grime. Avoid touching your face unless you absolutely need to. Before you do touch it—for example before you apply makeup or wash your face—, be sure to wash your hands thoroughly with warm water and soap. If you suffer from acne, eczema, or rosacea, you should wash your face with products specially designed for your condition. Ask your dermatologist for suggestions or use labelled products.  Do not pick at your skin. This will cause scarring and slow the time it takes heal. It can also increase redness in your face, reducing your natural shine. If your condition is severe, ask your dermatologist for medication. You may be able to use a topical or oral prescription to treat your condition and reduce outbreaks.

Summary in Russian:

Высыпайтесь. Занимайтесь спортом. Постарайтесь не трогать лицо. Вылечите кожные заболевания.


Article in English: Sleep deprivation will make you feel foggy, out of it, and irritable. Therefore, getting enough sleep will help you feel younger. Also, not getting enough sleep can leave you looking dragged-down, so getting your rest will also help you look younger. You should try to get seven to nine hours of sleep every night. Use a relaxation technique to help you take a mental break from the world around you and reduce the physical toll that stress takes on the body. For instance, you could try deep breathing, yoga, meditation, art or music therapy, or tai chi. One way to relax through breathing is to try the 4-7-8 method. That is, breathe in for four counts. Hold your breath for seven counts, and then blow out for eight counts. Focus on your breathing as you repeat it over and over until you relax. Make sure to breathe in through your nose and out through your mouth. . New hobbies will challenge your mind, keeping you engaged in the world. In addition, you may meet people through your hobbies.  Keeping yourself interested in the world will keep you happier, and as was noted, happier people look younger. You can try anything from cooking to woodworking to volunteering at your local soup kitchen. You could even try a sport. Try your local parks and rec department for opportunities available in your area. Friends and family will provide you with support, distraction, advice, and help when you need it. Staying involved with friends and family will be a source of emotional fulfillment and keep you happier and engaged.  Try using social media to stay in touch with friends and family who are far away. If you are not close with your family or don't have family but would like to talk to someone, try calling a Warm Line, which is a peer-run non-crisis hotline. You don't need to be in crisis to call — anyone who wants to talk is welcome to call this toll-free service. You can meed people by going to religious services, meetups, classes, and community events. Some studies have shown that drinking coffee can reduce your risk of...

Summary in Russian:

Соблюдайте здоровый режим сна. Расслабляйтесь и восстанавливайте силы.  Найдите новое хобби Общайтесь с близкими людьми. Пейте кофе.


Article in English: Sleep hygiene is a way of measuring the quality of your sleep. Just like personal hygiene, you can improve it by tweaking your daily habits. While most of the behaviors pertinent to sleep hygiene are things we do right before bed, the process begins as soon as we wake up in the morning. All of the following steps contribute to achieving the most hygienic sleep possible. While some people believe alcohol helps them sleep, the truth is just the opposite. Alcohol negatively affects sleep quality in two ways:  It reduces the quantity of REM sleep for the first several hours of sleep, which causes a massive decrease in sleep quality. When it wears off, 4-6 hours after sleep begins, it creates a stimulating effect in the sleeper, which can make him or her wake up and have trouble falling back asleep. Most people know not to drink coffee before going to sleep, but it's important to avoid caffeine in any form. Other caffeinated substances to avoid before bed include:   Chocolate Non-Cola Sodas Weight Loss Pills Pain Relievers Decaf Coffee Spicy foods, in particular, are problematic before bed. But it's not a good idea to eat any large meal before going to sleep. The digestive process can upset your body's natural sleep sequences, and reduce the quality of your sleep. For the most part, exercise actually improves your quality of sleep. However, exercise before bed can have a stimulating effect, and limit your ability to fall asleep. It should be noted, though, that some experts believe calmer forms of exercise, like yoga, improve sleep hygiene, regardless of when the exercise is performed. Ideally, we subconsciously associate our beds with sleep, and our bodies begin to ready themselves for sleep as soon we get into bed. These associations can be disrupted if you fall into the habit of reading, working, or watching TV in bed, and you may have a harder time falling asleep at night. Television is the most common mental stimulant in which people engage before trying to fall asleep, but it's not the only one. While some...

Summary in Russian:

Что такое гигиена сна? Не употребляйте алкоголь перед отходом ко сну. Избегайте употребления кофеина перед сном. Избегайте приемов пищи и диетических изменений перед сном. Избегайте физической нагрузки непосредственно перед сном. Не используйте свою кровать ни для чего иного, кроме сна. Избегайте телевизора и других психических стимуляторов перед сном. Создайте успокаивающую обстановку для сна.