Article in English: Exercise combined with a low-calorie diet will support and speed up weight loss by burning calories and increasing your metabolism. Including regular cardiovascular activity can help you lose weight and decrease your belly fat.  Running, hiking, biking, and swimming are all examples of calorie-burning cardio exercises. Aim to get at least 30 minutes of aerobic exercise five times a week for a modest benefit.  If you don't want to exercise every day, then find ways to incorporate more movement into your daily routine. Get in the habit of taking the stairs rather than the elevator, parking farther away from your destination, and using a standing desk. It is especially important to exercise if you work a sedentary desk job. As you age, it may be harder to reduce the amount of belly fat. This is partially due to the natural decrease in lean muscle mass as you age, but also because you begin to store more fat around your midsection. Maintaining lean muscle mass can help prevent this.  Include at least two days of 20 – 30 minutes of strength or resistance training each week.  Strength training exercises include:  free weights, weight classes, using weight machines, or doing yoga. "Spot-training" or focusing only on exercises like crunches and planks may help strengthen your core, but do not reduce belly fat. Toning and strength training exercises build lean muscle mass, but don't decrease fat stored around your midsection. Focus on overall weight loss. Modify your diet and include appropriate amounts of cardio.  Then begin incorporating abdominal workouts into your routine to tone your midsection. Having somebody to accompany you on your workouts can make exercise feel more enjoyable. Studies have shown you're more likely to keep a scheduled workout and workout more often if you're going with a friend. If you are a competitive person, it may be fun to race with your weight-loss buddy to see who can reach their goal weight first.

Summary in Russian:

Начните заниматься спортом Регулярно занимайтесь силовыми тренировками. Включите в свои тренировки упражнения для всех групп мышц. Найдите напарника по занятиям спортом.


Article in English: Exercise has a stimulating effect, and can help you stay awake. The effects of exercise can also last several hours. When you know that you will need to stay awake for a long period, try some vigorous physical activity ahead of the time when you think you will start to feel tired. You can also try brief exercises while staying awake. A few jumping jacks or pushups every now and then, for instance, can help reinvigorate you. A short walk increases your oxygen intake to your brain and muscles, giving you energy and helping you stay awake. The effects of walking can last for several hours, so try taking a 10 minute walk every two hours when you want to stay awake. You can reap these benefits whether you walk indoors or outdoors. Getting plenty of oxygen contributes to physical energy and mental alertness. If you are trying to stay awake, periodically try one of these breathing exercises for a boost:  Sit up straight. Put one hand on your belly and the other on your chest. Inhale deeply through your nose. You should feel the hand on your belly raise, but the hand on your chest should not move. Breathe out slowly, with your mouth barely open. Use your hand on your belly to push air out, if you want. Repeat this exercise ten times. Quickly inhale and exhale through your nose (about three breaths a second), keeping your mouth closed. Then breathe normally. Repeat this process for fifteen seconds or more.

Summary in Russian:

Позанимайтесь днем перед бодрствованием. Пройдитесь. Выполните дыхательные упражнения.


Article in English: Exercise has a whole host of benefits for your mental and physical health, including warding off depression and bolstering the immune system. But physical fitness also has been shown to increase mental sharpness as people age. Especially past the age of 40, daily exercise helps maintain acuity in the prefrontal cortex of the brain. In one study, elderly men who were aerobically fit were able to outperform men who were unfit in decision making tasks. Brain and heart health may be key to maintaining memory stores as we age, and might even contribute to warding off dementia. Avoid saturated and trans fats, which damage brain blood vessels, and be sure your diet includes:  Healthy fats, such as olive oil and omega-3 fatty acids, found in fish like salmon.  Antioxidants, which contribute to optimal brain functioning; even dark chocolate counts!  Plenty of fruits, veggies, and whole grains, which can help reduce your risk for a stroke.  A moderate amount of alcohol. You heard that right: for adults, a small amount of alcohol can help fight off dementia by maintaining healthy cholesterol and insulin levels in the blood. But be careful to keep the alcohol to a moderate amount: too much alcohol has the opposite effect, and can even lead to a loss of memory (known as a "blackout"). The fog of exhaustion will cloud your mental ability, but a well-rested mind is able to perform at its optimal ability.  Our brains store daily memories while we sleep, so you need rest in order to remember even mundane details of daily life.  You might even consider taking a short nap after learning something new or important, to help store it in your long-term memory. Math helps strengthen reasoning and problem solving skills, and you can easily practice, especially simple things that you can easily total up in your head or on a piece of paper. Many people haven't done long division since grade school; give it a try sometime. When you are in the grocery store, try keeping a running total of the items in your cart. You don't have to add the...

Summary in Russian:

Ежедневные занятия физкультурой. Здоровое питание. Здоровый ночной сон. Подсчеты в уме. Продолжайте учиться. Напрягайте умственные мышцы. Задействуйте все свои чувства. Используйте другую руку для повседневных задач.


Article in English: Exercise helps improve your overall health, makes you stronger, and makes your body work more efficiently. All these combined will make you more energetic.  Choose exercise activities that you enjoy. Some people associate exercising with going to the gym or physical education class, but that is only a small fraction of what exercise can be. You can go walking, hiking, dancing, bicycling, or jogging, or you can play tennis, golf, racquetball, or some other sport. Not only will exercise improve your health and make you feel more energetic, it also helps you to become happier, more positive, and less anxious. Engage in some form of physical exercise at least 3-4 times or 150 minutes per week. Our bodies need fuel for energy; that fuel is food. Build your diet around healthy non-processed foods that provide all the necessary nutrients and help raise your energy levels.  Avoid foods high in sugar and low in nutrition (called empty-calorie foods), such as pre-packaged meals, chips, sodas, and candy bars. These foods actually decrease energy levels after providing a very short energy boost.  An ideal mix of ingredients to eat includes foods that provide complex carbohydrates, are low in fat, and contain moderate amount of protein. Spread your daily calories evenly and avoid skipping a meal only to have a huge meal later. If possible, eat five meals a day, keeping the amount of calories in a day where you want. Do not skip any meals. This will cause a loss of energy. Your body needs food to keep going in the same way a vehicle needs gas to keep going. Also, drink plenty of water. Dehydration leads to low energy. Drink 8-9 glasses of water each day. Consuming caffeine can have a positive effect on your energy levels. In addition to boosting your mental and physical energy, caffeine also increases your fat oxidation and metabolic rate.  Caution: caffeine is known to cause sleeplessness and jitteriness. The amount of caffeine you would need to consume to experience these effects differs from person to person and depends...

Summary in Russian:

Регулярно занимайтесь спортом. Питайтесь правильно. Потребляйте кофеин в умеренных количествах. Убедитесь, что вы получаете все необходимые витамины и минералы. Получайте достаточное количество сна. Занимайтесь йогой.


Article in English: Exercise helps strengthen your heart muscles, improves blood flow, and allows your heart to pump more easily with less effort. Find a physical activity you don’t mind doing and add that activity to your daily routine. Start walking, running, cycling, dancing, or swimming, or work with your healthcare provider on developing an exercise routine that works best for you. Keep in mind that the type of exercise you do will impact how much you'll need. In general, try to perform 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week, but check with your doctor first to determine what your heart can handle. If you have existing heart problems, for instance, vigorous exercise may put too much additional strain on your heart; your doctor may advise moderate exercise until your overall health improves. Individuals with thick waistlines and a high body mass index (BMI) of 25 or higher often have high diastolic blood pressure readings since their hearts have to work harder at pumping blood throughout their entire bodies. Focus on losing weight by exercising regularly and eating healthier foods, and consult with your healthcare provider about other effective weight-loss treatments.  If you're notably overweight, losing as few as 10 pounds (4.5 kg) can dramatically improve your blood pressure numbers. Also note that carrying extra weight around your waistline can have an especially strong impact on your blood pressure. As a general rule, aim to have a waist measurement less than 40 inches (102 cm) as a male or 35 inches (89 cm) as a female. . Nicotine in cigarettes narrows your arteries, hardens artery walls, and increases your risk for blood clots, heart disease, and stroke. Stop smoking as soon as possible to lower your diastolic blood pressure, and consult with your healthcare provider about effective smoking cessation methods if you experience difficulty with quitting. When under stress, your body releases chemicals and hormones that temporarily narrow your blood vessels and cause your heart to...

Summary in Russian:

Занимайтесь спортом хотя бы по 30 минут в день на протяжении большинства дней недели. Сбросьте лишний вес. Бросьте курить Снизьте стресс и контролируйте его уровень. Регулярно проверяйте свой уровень холестерина.


Article in English: Exercise improves how your body handles fat and cholesterol. But it is important that you start slowly and don’t do more than your body can handle. Consult your doctor before beginning a new exercise program to make sure that you will be able to handle it. Then increase the intensity slowly over time working up to between 30 minutes to an hour per day. Activities to try include:  Walking Jogging Swimming Biking Joining a community sports team, like basketball, volleyball, or tennis Quitting smoking can improve your cholesterol levels, decrease your blood pressure, and reduce your risk of developing heart disease, strokes, cancers, and lung disease. You may find it helpful to:  Get social support from family, friends, local support groups, online forums, and hotlines. Consult your physician. Use nicotine replacement therapy Go to an addictions counselor. Many even specialize in helping people stop smoking. Consider residential treatment Keeping your weight under control will help you to keep your cholesterol down. If you are too heavy, losing just five percent of your weight can reduce your cholesterol. Your doctor may suggest you lose weight if:  You are a woman with a waist circumference of 35 or more inches or a man with a waist circumference of 40 or more inches. You have a body mass index of 25 or higher. Alcohol is high in calories and low in nutrients. This means that drinking a lot of it increases your risk of obesity. The Mayo Clinic recommends a limit of:  One drink per day for women and one to two drinks per day for men. A 12 oz (355 mL) beer, 5 oz (148 mL) glass of wine, or a 1.5 oz (44.4 mL) shot of liquor qualifies as a drink.

Summary in Russian:

Начните заниматься спортом. Укрепите здоровье, отказавшись от курения. Следите за своим весом. Снизьте потребление алкоголя.


Article in English: Exercise improves your overall health, so naturally, regular cardiovascular/aerobic exercise can also help improve your liver health and ALT levels.  Studies suggest that staying active for a minimum of 150 minutes per week can improve liver enzymes like ALT in the average adult.  Exercise can help you shed excess weight and limit the amount of fat entering your liver. It can also encourage sweat, which is part of your body's natural detoxification defenses. Even just walking for 30 minutes a day can help. You can break this up into 2 sessions of 15 minutes each. Obesity can cause fat to infiltrate the liver cells, and when this happens, your liver can become inflamed. The best way to lose weight is to do it gradually through a healthy diet and regular exercise. Losing weight too quickly through crash diets and radical procedures can put stress on your body and its organs, ultimately causing more problems than you started with. Chemical additives found in cigarettes often contain toxins that damage your liver cells when your liver attempts to filter them. Quit smoking the strengthen your liver and improve your ALT levels. Similarly, you should also avoid second-hand smoke, since you can breathe most of these harmful toxins in and face the same danger. Many household chemicals also contain toxins that can damage the liver, so limiting your exposure to these chemicals can improve your liver health and your ALT levels.  These toxins can be found in many cleaning products, aerosol products, and insecticides. Swap out chemical household products for natural products. When possible, use natural alternatives already available in your home, like using vinegar to whiten your clothes instead of bleach. There are also commercial products labeled as "natural" that may be worth checking into. If you must use these chemicals to clean, wear rubber or nitrile gloves as you do so to protect your skin. A small air purifier can help filter out air pollution in your home. By filtering toxins out of the air you breathe, you limit...

Summary in Russian:

Регулярные физические нагрузки. При необходимости сбросьте вес. Бросьте курить. Избегайте контакта с химикатами. Позаботьтесь о чистоте воздуха.


Article in English: Exercise is a great way to boost your serotonin levels. The results are clear: exercise causes an increase in tryptophan, which is a precursor to serotonin. The tryptophan persists well after exercising is finished, suggesting that mood elevation may be present for hours after the exercising has finished.  Work out in at intensity levels with which you are familiar. Consistent serotonin release is linked with exercise that people feel comfortable with, not exercise that pushes people off the edge, an English study has found.  If you can't find the time to exercise regularly, try walking or 30 minutes to an hour per day. At the very least, this moderate exercise will help burn calories and boost tryptophan levels, causing an increase in serotonin. Light probably helps serotonin synthesis. Research has found a positive correlation between serotonin synthesis and total hours of sunlight during the day. In postmortems of humans, serotonin levels are higher during the summer months than the winter months. Getting a better mood could be as easy as opening the curtains in your otherwise dark room. Get natural light during the day, not artificial light during the night. Natural, daytime sunlight is better at giving you serotonin than artificial LED, fluorescent, or UV light. Getting artificial light, especially at night, has the added disadvantage of blocking melatonin production, which helps your body get a good night's sleep. Several studies show that massage therapy helps cut down the stress hormone cortisol while boosting serotonin levels and increasing dopamine. This double-pronged benefit makes massage particularly valuable. Prolonged periods of stress can deplete serotonin levels. Serious and systematic stress can have an impact on the body's ability to produce and synthesize serotonin. This means that you should stay away from stressful situations as much as possible, and find healthy ways to deal with stress once it comes your way. If confronted with lifestyle stress, try practicing:  Yoga Meditation Deep...

Summary in Russian:

Регулярно занимайтесь спортом. Получайте достаточное количество света. Не жалейте денег на массаж. Учитывайте влияние стресса на уровень серотонина. Оживляйте счастливые воспоминания.


Article in English: Exercise is a great way to treat anxiety in all its forms. While exercise won't cure you of your anxiety, it will improve the way you feel about yourself and your life by releasing endorphins and helping you develop a more fit, muscular body.  Healthy adults should be getting a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week.  In addition to aerobic exercise, healthy adults should also engage in strength-training exercises that target each major muscle groups at least twice weekly. You can use exercise to relieve stress and anxiety when you feel tempted to log onto social media or when you've read a comment that angered you. Talk to your doctor before beginning any diet or exercise regimen to ensure that you are healthy enough for such a routine. Relaxation techniques are a proven way to treat anxiety disorders. Much like exercise, relaxation techniques will not alleviate your anxiety permanently. They will, however, help you let go of stress and disengage from stressful situations, including social media use.  Practice deep breathing. Sit comfortably and take a long, slow inhalation through your nostrils and deep into your diaphragm (below your ribs), hold the breath for a moment, then slowly exhale. Progressive muscle relaxation involves tensing, holding, and releasing each major muscle group in succession. Start at your toes and work your way up to your head. Other techniques, including meditation, yoga, and tai chi are all proven methods of managing stress and relaxing your body and mind. Use a relaxation technique just before logging into social media so that you are calmer and more relaxed. Alternatively, you can use a relaxation technique to quiet an anxious mind when you can't have access to social media. Living an overall healthy lifestyle can improve the way you feel as well as the way you perceive yourself. This can improve your ability to cope with anxiety and it may have a positive impact on your social media addiction. ...

Summary in Russian:

Занимайтесь физкультурой. Используйте методы релаксации. Здоровый образ жизни.


Article in English: Exercise is a very important aspect of dealing with a mood disorder, as it helps to balance your teen’s hormones.  Exercise allows the body to release more feel-good hormones, such as dopamine and endorphins. These hormones provide the body with a natural high, meaning that your teen will feel happy and energetic. What is more, mood disorders are often provoked by a poor body image, especially during the teen years, so getting enough exercise can help to solve  that aspect of the problem as well. Relaxation techniques are another important part of dealing with a mood disorder. Relaxation techniques such as yoga and meditation help to bring down anxiety levels in people of all ages, teens included  These activities normalize your heart-rate and breathing, which is very helpful because your mind and body are constantly interconnected and physical reactions such as heavy breathing and fast heart-rate can increase anxiety levels. Teens might sometimes feel a bit negative towards relaxation techniques, so make an effort to do them together. This could also be a nice way for you and your teen to bond. A healthy balanced diet will not cure your teen's mood disorder in and of itself, but it will help to give them more energy, allow them to concentrate better in school and make them feel better about themselves physically.  Make sure your teen is getting three healthy meals a day, which include a good balance of whole grains, fruits, vegetables and healthy proteins. Don't allow your teen to skip breakfast - it really is the most important meal of the day as it kick starts the metabolism and gives your teen the energy they need to face the day. Limit the amount of junk food your teen eats. Too much junk food can lead to weight gain, which can exacerbate issues with body image, particularly amongst teen girls. Junk food is also devoid of important vitamins and minerals, which could leave your teen susceptible to other healthy issues. It's very important to educate your teen about the dangers of drugs and alcohol. These...

Summary in Russian:

Поощряйте занятия вашего тинейджера физической активностью. Подыщите для вашего подростка расслабляющие техники. Помогите вашему подростку придерживаться здоровой сбалансированной диеты. Поговорите с ребенком об опасностях наркотиков и алкоголя. Убедитесь, что подросток достаточно спит.


Article in English: Exercise is associated with a number of health benefits and can help improve sperm motility by regulating hormones and contributing to weight loss. Try to get at least 150 minutes of moderate aerobic exercise and 2 strength-training sessions during the week. Moderate aerobic exercises include brisk walking, running, or bicycling. Strength-training sessions involve lifting weights to build muscle. Avoid wearing tight-fitting underwear and pants that keep fabric snug around your testicles. Instead, wear fabrics that will keep the testicles around 94 °F (34 °C) so they produce high-quality sperm. If your workplace is hot or you spend a lot of time sitting down, take breaks to stand up and walk around where it's cool. Everyday products and equipment can release chemicals that increase your risk for fertility problems. Stop using or consuming the following products that can be harmful to sperm motility:  Plastic food storage that contains bisphenol A (BPA). Bleached paper products such as white coffee filters, toilet paper, and napkins. Chlorinated tap water and bleach. Foods that have been treated with or contain pesticides, herbicides, preservatives, and other man-made ingredients. Synthetic cosmetics, toiletries, and deodorants. Animal food products that contain synthetic hormones, such as chicken, beef, pork, and conventional dairy products such as cow’s milk. Tobacco products and secondhand smoke. Cell phone radiation Use condoms if you have more than 1 partner or stay monogamous with an uninfected partner to reduce your risk for sexually transmitted infections (STIs). STIs such as gonorrhea and chlamydia can reduce fertility and sperm motility. If you use lubrication during sex, choose a fertility-friendly lubricant (such as Pre-Seed) that's similar to the pH of the cervix or use a natural product such as canola oil or egg whites. The stress of trying to conceive as well as everyday life events can reduce your sperm count and slow sperm motility. Fortunately, relaxing and eliminating stress can improve your...

Summary in Russian:

Начните регулярно тренироваться. Носите свободное нижнее белье, чтобы яички были в прохладе. Постарайтесь меньше контактировать с химическими веществами и токсинами. Защищайте свою сперму, практикуя безопасный секс. Избегайте стрессов и учитесь справляться с ними.


Article in English: Exercise is great for you both physically and mentally. You are doing something good for your body, and you are focusing your mind on something other than the guy. The endorphins produced from exercising will also boost your mood. Choose a method of exercise that you enjoy most. It could be running, yoga, basketball, or even taking a nice walk through the park. Ask a friend to exercise with you. Meeting new people and being exposed to new activities is a great way to take your mind off of the situation. Figure out ways to fill up the time, and it will become easier to move on. Join a sports team, take an art class, or volunteer within your community. Use this time to learn about and practice something you enjoy. It’s good to spend some time reflecting, but don’t let your emotions keep you holed up at home. Plan a trip to the park, beach, or go to a museum. You could even do something as simple as a picnic in the park with friends.. You don’t have to do this if you don’t feel you’re ready. But if you’re up to it, the best way to get over a guy is to see who else is out there. You could talk to a guy at a class you attend, try out an online dating service, or have a friend introduce you to someone. You don’t have to continue talking to anyone that you don’t like, and it’s perfectly okay to decide you need more time after you give it a try.

Summary in Russian:

Займитесь спортом. Заведите новое увлечение. Запланируйте выходной. Знакомьтесь или встречайтесь с другими парнями.


Article in English: Exercise is important at all ages, but it can be especially helpful once you reach your 50s. Include both cardiovascular and strength exercises in your routine. Cardiovascular exercise gets your blood pumping and strength exercises can tone flabby skin associated with age.  Improved circulation supplies more nutrients and oxygen to your skin. Exercise also increases your supply of collagen and fights against damaging free radicals in your body. Cardiovascular exercise can also lead to weight loss, and shedding a few extra pounds and some excess fat can drop your perceived age by several years. Stress can create more wrinkles and general wear on your skin. Relaxing more often may not undo the damage already done, but it can prevent your skin from aging any faster than necessary from this point on.  A simple trick to try is to laugh more throughout the day. Laugh decreases stress hormones in the body and forces the muscles in your face to relax. If you don't feel like you have anything to laugh about look up jokes on the internet, or watch a funny movie or a comedian. On a similar note, you should also get six to eight hours of sleep each night. Dark, puffy eyes can make you look older, but getting enough sleep can clear those bags away. Keep in mind severe allergies can also cause dark circles, so get your allergies under control by avoiding the things that cause them, or by taking allergy medication (doctor approved, of course). Moreover, sleep reduces the body's production of stress hormone, which is good, because stress hormone can make your skin appear less elastic and less healthy. It's a simple trick, but straightening your posture gives the appearance of confidence, and confidence is a trait commonly associated with youth. Walking around with your back straight and your head high can shave a few years off your age in a matter of minutes. Use a gentle exfoliating wash on your skin one to three times each week. The process of exfoliation strips away dead skin cells and stimulates the production of new...

Summary in Russian:

Занимайтесь спортом Спорт важен в любом возрасте, но он особенно помогает поддерживать форму, когда вы приближаетесь к 50 годам. Меньше нервничайте и не переживайте по пустякам. Держите осанку. Очищайте кожу. Увлажняйте кожу и губы. Защищайте кожу. Не курите.


Article in English: Exercise is important in maintaining cardiovascular health, but it is important for lung health as well. Exercise increases blood flow to the lungs and allows all the necessary nutrients to reach them. You should take it slowly at first and proceed with caution so you do not overdo it.  Find the right pace for you and increase the level of exercise as you are comfortable.  When you first start, go for a long or brisk walk or use an elliptical machine. These exercises are not too strenuous but will get the blood and air moving through your lungs and body. If you have lung or breathing problems, consult your doctor before doing any new exercises. She may have examples of safe exercises that will help increase your lung capacity and help you gain lung strength. Breathing exercises are done to help increase the amount of oxygen you take in and your ability to release the carbon dioxide. At first, any of these exercises might make you a bit dizzy. This is why most healthcare professionals advise a slow and steady approach. Once you get used to the method of breathing that works best for you, you will find that you are using that method more and more, often without actively or consciously thinking about it.  You can find a personal trainer or physical therapist who can guide you in increasing that capacity. Ask your health care professional for a referral. Always speak to your physician or health care professional before starting any program of exercise. If you are working toward greater lung health, she may refer you to a pulmonary rehabilitation specialist. In general, most physicians will recommend one of two methods to ease any difficulty in breathing and increase lung capacity. The first method is pursed-lips breathing. Start this method by breathing in through your nose for about two or three seconds. Next, pucker your lips and breathe out slowly through your pursed or puckered lips for four to nine seconds. Repeat as often as you are comfortable. If you get uncomfortable, wait an hour and try again. It will...

Summary in Russian:

Увеличивайте сердечно-сосудистые тренировки. Начните дыхательные упражнения. Попробуйте способ дыхания через сжатые губы. Используйте диафрагмальное дыхание. Выполняйте глубокие дыхательные упражнения. Метод гортанного дыхания. Попробуйте китайское дыхательное упражнение.


Article in English: Exercise is one of the most important aspects in staying (or becoming) fit and healthy. Experts recommend that you should aim to be active for at least 30 minutes per day. Try scheduling your exercise the same way that you schedule other appointments and commitments. You'll be more likely to stick to it if it's on the calendar.  If you are trying to tone-up or lose weight, you might need to exercise more than thirty minutes per day. If you belong to a gym, ask to have a consultation with a personal trainer. They can help you plan a regimen for your specific goals. Exercise in increments. If you are finding it difficult to block out 30 or 60 minutes of your day for exercise, try getting your movement in smaller chunks of time. For example, walk to work, take a walk at lunch, and walk home. You will see the most benefits from exercise if you do it regularly. One good way to make a habit stick is to pick a form of exercise that you enjoy. For example, if you like swimming, make it a point to swim laps twice a week.  Make it easy to stick to your routine. Try setting out your workout clothes and your gym bag the night before. That way, you're all set to head out the door in the morning. Utilize technology. Try a gadget to help you track your movements, such as a fitbit. There are even free  apps on your phone that you can set to remind you to get up and move once an hour. Don't give up. It typically takes between 20 and 30 days to make a habit stick. Keep exercising, and eventually it will become a natural part of your day. There are definitely some perks to working out at a gym--air conditioning and televisions are a few. But scientists report that exercising outdoors, at least part of the time, can have major benefits. The varied terrain of  a road, sidewalk, or trail challenges your body in ways that the monotony of a treadmill or elliptical trainer can't do.  Exercising outside can also have positive benefits for your mental health. In studies, people who walked both outside and inside reported enjoying the...

Summary in Russian:

Выделяйте время. Сделайте это привычкой. Выходите на улицу. Социализируйтесь. Меняйте программу тренировок.


Article in English: Exercise is one of the most well-known ways to experience a drunk-like feeling without imbibing in alcohol. Getting a regular cardio session in releases your body's endorphins, seratonin, and dopamine, which are chemicals in your brain. When released, these chemicals can create a sort of euphoric feeling, not unlike the feeling of being drunk. Exercising regularly can make a lasting impact on your mood. Find an exercise plan that suits you. If you're social, try joining a group class, such as cardio dance or boot camp. If you value some solitude, consider taking up running. For a lot of people, the rush that comes from extreme sports is the best kind of high you can get. If you're looking for a mind-altering experience that does not involve drinking, there are a lot of options for you. For example, you could try sky-diving, white water rafting, or snowboarding. All of these activities have a significant impact on your mental state, as well as being physical exercise. Try looking for local adventure groups in your area. Often, you can join a group excursion for something like rock climbing or hang gliding. This can cut down on the cost of extreme sports, and also help you to make new friends who share this interest with you. People who have been in love have described themselves as feeling giddy and out of control. Being in love--or lust--can actually affect the human brain in the same way that alcohol, or drugs can. When you're in love, your dopamine levels spike, creating a euphoric feeling. Besides euphoria, love can also make people feel less inhibited, more generous, and reduced stress levels. Do you ever notice that you feel like a different person when you're on vacation? That is probably because many of us choose to take our breaks away from our typical environments--and for many people, your typical environment is an urban one. When you're on a beach, in the mountains, or hiking in a forest, the brain seems to process information differently. Sounds are louder, colors more vibrant, and the air feels...

Summary in Russian:

Отправляйтесь в тренажерный зал или в парк. Попробуйте банджи-джампинг. Влюбитесь. Испытайте удовлетворение от единения с природой. Покатайтесь на американских горках.


Article in English: Exercise of all kinds can help treat your hypertension. Start working out for at least 30 minutes a day with aerobic exercise such as walking, jogging, or swimming. Try to add strength training into your routine twice a week as well. Check with your doctor about your exercise regimen if you have medical problems or are very overweight.  You should shoot for at least five days of exercise a week, or three if you do more intense, 25 minute long exercises such as HIIT cardio. Even if you have to start small, try to at least walk for exercise everyday. You can build up to more elaborate exercise routines and activities.  Find a buddy with whom to exercise. Whether it's a neighbor you treat as a walking buddy or your best friend whom you coerce into swimming laps with you, it's easier to consistently exercise when the exercise itself is a social activity. Try different exercises. As soon as you get bored with your routine, you're likely to quit. So the secret is never getting bored in the first place. Constantly think about what you could be doing to mix up your routine. Stress, anxiety, and depression can increase hypertension. Learn to manage and cope with stress to improve your emotional and physical health. Take time out of every day to do a relaxing, fun activity. This can be playing a game with family and friends, reading a book, watching your favorite TV show, going for a hike in your favorite location, or walking your dog.  If your stress comes from your crazy schedule, learn to say no to activities that aren't a necessity. Give yourself time to rest each day and learn to manage your time better. If you feel like your anxiety and depression are not linked with hypertension or it is a major part of your life, speak to your healthcare professional. Smoking is one of the most common and avoidable contributing factors to cardiovascular death. It is bad for your overall health, especially that of your lungs and heart. The added chemicals in cigarettes cause increases in heart rate and vessel constriction, which...

Summary in Russian:

Уделяйте больше времени физическим упражнениям. Понизьте уровень стресса. Бросьте курить.


Article in English: Exercise really does nourish the body, mind, and heart.  Whether you enjoy exercising initially or not, keep with it.  Make exercise a new habit.  Your body will become stronger, your brain will actually work better, and you’ll nourish your heart. There are plenty of gyms that offer monthly memberships now, meaning you get all the perks of a gym without a lengthy contract to bog you down. Get out there, be social, and enjoy your life. Take this opportunity to reconnect with people and activities that bring you joy.  This is also an opportunity to discover new social activities that you have been meaning to look into.  He will likely hear about your new social life, or he may even see photos online, and he’ll see that you’re living your life without him.  See your friends Go to dinner Go to the theater Go to festivals – make a day trip of it Join a meetup group Join a hobby club Don’t go overboard with pictures of you going out, as it may give the appearance that you’ve lost self-control because of your breakup. There’s an idea that you attract what you think, and if you think positive thoughts, you’ll attract positive energy in your life.  More than that, by practicing positive thinking, you’ll learn to quiet all those negative, self-doubt thoughts that tend to creep up when you least expect them.  Positive thinking is a habit that takes work, but is well worth the effort.  Start small.  Think about a negative thought that you tend to have and how you could make it positive.  Then, the next time you have that negative thought, push it away and replace it with the positive thought instead. For example, you might have a recurring thought that you’re just not as talented as everyone else and that you’ll never be successful. Counter that negative talk. You are merely expressing fear and anxiety, not a true fact. Instead of letting your fears and worries run rampant, correct your fearful thinking. For instance, you could say, “Everyone has a talent. I just have to discover mine.” And, “There are many ways to be...

Summary in Russian:

Занимайтесь спортом. Будьте более социальным человеком. Начните мыслить позитивно. Сосредоточьте внимание на своих сильных сторонах. Узнайте себя.


Article in English: Exercise regularly, just before a stressful situation, or as a response to anger. Research has shown that exercise tells your body to release helpful endorphins that reduce your body’s stress response and elevate your mood. All of these can help you calm down. Exercise of any kind can have the same helpful effects on anger, so do an activity you typically enjoy (such as running, dancing, or walking). For example, if you know you have a stressful business meeting later in the day, take some time in the morning to go for a run. This will reduce stress and tension, so you are not walking into your meeting wound up. Although it sounds odd, counting can actually help to slow you down when you are tempted to explode or have a tantrum. Focus your thoughts away from the situation and on to your counting and breathing. Count to 10, taking a breath with each count and in between each number. Doing this at a slow pace can help you slow down and become calmer. Continue to count if you still feel angry after reaching 10.  When you're angry, your body releases adrenaline which increases your heart rate, makes you feel flushed, and causes other physical signs of anger or arousal.  Counting gives you a chance to slow down and calm your reactions so that you don't act impulsively. Learn to breathe with your diaphragm, the muscle at the lower part of your lungs. Focus on your breathing and take full, deep breaths that fill the entire lung. Breathe in for 5 seconds, then hold for 5 seconds, and release for 5 seconds. Take 2 normal breaths in between each diaphragm breath, so that you do not hyperventilate and repeat the exercise until you feel calmer.  Breathing signals your body to calm down. It does this by releasing neurotransmitters that tell your brain that you’re ok and safe.  When you're angry, adrenaline can increase your breathing rate, making it feel as though breathing is difficult or that you can't get a full breath. Meditation can help you concentrate, reduce your stress levels, and enable self-awareness. All of...

Summary in Russian:

Занимайтесь спортом. Посчитайте. Выполните дыхательные упражнения. Медитируйте.


Article in English: Exercise tones your skin and improves your circulation. It also improves your overall health, which shines through in your skin. Sweat is actually helpful for cleansing dead skin cells and oil from your skin. Incorporate the following types of exercises into your routine three or more times per week:  Cardio exercises like power walking, running, biking, or swimming. These exercises get your blood pumping and give your skin a healthy hue. Weight training exercises with dumbbells. Strengthening your muscles improves your skin tone, making it look smoother. Yoga and flexibility exercises. These types of exercises tone your muscles and make your skin look tighter. When you aren't getting the nutrients you need, it shows in your skin. Get your glow back by eating plenty of fruits, vegetables, lean protein, and whole grains. Incorporate foods that are especially healthy for skin, including the following:  Avocados and nuts. These contain healthy fats that your skin needs to retain its elasticity. Nutrient-rich plants. Focus on produce that contains vitamin A, E, and C, like sweet potatoes, carrots, kale, spinach, broccoli, mangoes and blueberries. Water plumps up your skin cells and makes your skin look fresh and bright. When you're dehydrated, your skin starts to dry out. Drink enough water (based on your sex, age, and lifestyle) to keep your skin healthy. If you don't enjoy drinking glass after glass of water, these choices will also keep you hydrated:  Watery fruits and vegetables, like cucumbers, lettuce, apples, and berries. Herbal tea and other tea that isn't caffeinated. Try a glass of soda water with a squeeze of lemon for a refreshing alternative. If plain water isn't your thing, you can make flavored water by letting fruit or herbs soak in the water before drinking. No matter how religiously you stick to your daily skin care routine, using certain substances will set you back on your quest for beautiful skin. Limit or completely cut out these skin-harming substances:  Tobacco. Tobacco stains skin and...

Summary in Russian:

Начните тренироваться. Придерживайтесь сбалансированной диеты. Пейте много воды. Избегайте веществ, которые вредят вашей коже.


Article in English: Exercise will help reduce feelings of fatigue. Although it may seem counterintuitive to expend energy when you feel fatigued, exercise can help reduce many of the symptoms of PMS, including fatigue. Getting regular aerobic exercise 30 minutes four to six times each week will help to balance your hormones, improve your lipid profiles, reduce your risk of heart disease, and improve your overall health.  Exercise also helps to reduce stress levels and improve the quality of your sleep. Being physically active will reduce cramps and help you manage the psychological effects of PMS as well as boosting your body’s natural production of endorphins, a natural antidepressant. Increasing the amount of exercise you get during the premenstrual and menstrual period of time can help promote more deep-sleep stages that are restorative and reduce fatigue. Obesity is one risk factor for suffering from premenstrual syndrome, including extreme fatigue. One study interviewing over 870 women found that those who had a BMI (Body Mass Index) over 30, which indicates obesity, had a three-fold increased risk of suffering from symptoms of PMS.  Obesity, although difficult, is a modifiable risk factor. This means that although a challenge, you can reduce your risk by losing weight. By following a balanced diet that is high in healthy fats and low in carbohydrates, as well as including 30 minutes of exercise, you can lower the risk of fatigue. Dehydration can cause you to feel fatigued, so you need to keep hydrated. Drink at least 64 ounces (2 liters) of water each day and eat foods that are also high in water content, such as vegetables. Although it can seem counterintuitive, the more water you drink, the less water you retain. Water retention and bloating can contribute to your mental and emotional health, which can affect your fatigue. Avoid alcohol, especially when you are close to your period. Alcohol is a natural depressant, which increases feelings of fatigue.  Avoid alcohol altogether during premenstrual time periods as your...

Summary in Russian:

Занимайтесь спортом. Сбросьте вес. Пейте больше жидкости. Пейте меньше алкоголя. Высыпайтесь.


Article in English: Exercise will not only support weight loss, but can help you get into a good mindset for the day or week when you're getting back to your normal routine.  Try to include some sort of physical activity about three to four days each week.    Aim for 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week.  Incorporating regular aerobic exercise into your daily routine will support your weight loss.  Aerobic activities can include exercises like:  walking, jogging, swimming, biking, or hiking. It's recommended to include two days of strength training each week.  Strength training includes activities like:  weight lifting, Pilates, or isometric exercises like push-ups or crunches. Getting started with an exercise plan can be hard — especially if you're doing it alone.  Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions. Experts recommend trying to get between seven and nine hours of sleep each night.  Adequate sleep helps with mood balance and appetite control — both of which are important if you're aiming to get back on track with healthy eating. To help get your body ready for sleep, turn off all lights and electronics.  Also try to avoid using electronics at least 30 minutes prior to your planned sleep time. No matter how long you've overindulged, having a support group or people by your side can make getting back on track be a little easier.  Whether it's your spouse, family, friends or co-workers, a support group can be your cheerleaders that will motivate and encourage you through this process. If you'd like, you can sign up for diet programs like Weight Watchers and go to their weekly support group meetings. Sometimes after a few days of overeating you can begin to feel a bit negative or down.  Repeating positive affirmations daily can help boost your mood and spirits and put you in a better mindset to get back on track. Come up with your own sayings or use a few of these daily:  "My body feels great when I...

Summary in Russian:

Занимайтесь спортом. Спите 8 часов. Найдите группу поддержки или организуйте ее. Ежедневно повторяйте позитивные аффирмации.


Article in English: Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally.   The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. If you are constipated, the feces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas. Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner. People often swallow air without recognizing that they are doing it. If you have any of the habits below, you may want to consider making changes.  Smoking. Smokers often swallow air when they smoke, leading to bloating and gassiness. You can reduce bloating, and your overall health by quitting. Sipping drinks with a straw. Similar to smoking, the act of sucking in air makes you more likely to swallow it. Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to overeat. Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. Fizzy, or carbonated, drinks taste good, but they release carbon...

Summary in Russian:

Ведите активный образ жизни. Питайтесь более мелкими порциями, чтобы снизить риск запора. Избавьтесь от привычек, из-за которых вы глотаете воздух. Ограничьте употребление газированных напитков. Снизьте уровень стресса.


Article in English: Exercising depletes the body of essential nutrients and fluids. In order to make your workout successful, you have to replace these to help your body recover and build muscle. Use the ingredients suggested in this section to put together a high-quality meal that will help you build muscle and avoid affecting your blood sugar. Protein is the essential ingredient for building muscle. While doing your weight training regimen, include proteins in every one of your meals to give your body the building blocks it needs to strengthen your muscles. There are many options for including protein in your diet.  Nuts. Any kind of nut is high in protein. You can't go wrong including these in your meals or just snacking on them throughout the day. Beans. Not only do these give you a high dose of protein, but they have a low glycemic index, so they won't affect your blood sugar. If using canned beans, be sure to drain the liquid so you don't overdose on sodium. Fat-free dairy products. Milk and yogurt are great sources of protein. Have a glass of milk or a cup of yogurt for an easy dose of protein. Fish. Salmon, tuna, and herring are usually considered the best options for protein, but any fish will do as well. Make sure you avoid fried fish, however, or you'll consume saturated fats that could be harmful. You need carbohydrates in your diet because without them, your body will use protein for energy. This will divert protein from your muscles and you won't build any mass. Carbohydrates from bleached or enriched products like white bread have a high glycemic index and will raise your blood sugar. Whole wheat products, however, will give you non-enriched carbohydrates. Eat whole wheat bread, pasta, and cereals to give yourself a good serving of carbohydrates. It is a fallacy that we should cut fat out of our diets. While saturated and trans fats should be avoided, mono and polyunsaturated fats are beneficial for your health. They can reduce your cholesterol levels and also help you build muscle. Try some of these foods for...

Summary in Russian:

Принимайте пищу после каждой тренировки. Употребляйте много белка. Получайте углеводы из цельнозерновых пшеничных продуктов. Употребляйте полезные жиры.


Article in English: Exercising every day can help to regulate sleep during pregnancy as well. Get some physical exercise in every day. Try to get your exercise in the morning or early afternoon because exercising too close to bedtime can make it hard to fall asleep. If you want to do something physical in the evening, do something relaxing like yoga. This may have a positive impact on your sleep.  Try taking a 30 minute walk when you wake up in the morning or after eating lunch. Exercise is safe for most pregnant women. However, talk to your doctor first if you have any health issues, or have had difficult pregnancies in the past. You want to make sure exercise is safe for you and your baby. As nausea and heartburn are a major culprit in sleepless nights when pregnant, work on regulating your diet. If you feed your body healthy foods rich in vitamins and nutrients, this may lessen symptoms of nausea associated with pregnancy.  Avoid acidic and spicy foods, as these can make heartburn worse. Eat a balanced diet, rich in fruits and vegetables. Strive for lean proteins and complex carbs like whole grain bread, rice, and pasta. Make sure to snack throughout the day, but go for bland foods like plain crackers. Such foods can help lessen nausea, which often keeps pregnant women awake during the night. Watch your calories, however. It's healthy to gain weight during pregnancy, but only up to a certain amount. Many types of crackers and bland snacks contain a lot of empty calories, so keep an eye on portion size to avoid overeating. Naps are usually not advised as they can make it difficult to sleep at night. However, if you're pregnant, naps can actually be helpful. Even when taking the proper steps to better your sleep, some nights will still be difficult during pregnancy. It's important for your health to get enough sleep. Take daytime naps on occasion if you're feeling particularly drowsy.

Summary in Russian:

Занимайтесь физическими упражнениями. Ешьте здоровую пищу. Делайте легкие перекусы в течение дня. Спите днем время от времени.


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

Summary in Russian:

Регулярно выделяйте 30 минут на умеренные физические упражнения. Глубоко дышите. Меньше работайте. Слушайте музыку. Бросайте курить.


Article in English: Exercising helps build up your core muscles. That, in turn, can help with your constipation. You don't want to suddenly jump into an exercise routine you're not used to, especially if you weren't exercising much before your pregnancy. Start with just fifteen minutes of exercise three times a week. Over time, you can gradually increase the amount. Swimming is a good way to begin exercising, partially because your increased weight won't be an issue in the water. Ask the instructors at your local pool if they offer any prenatal swimming classes. Talking a walk every day can help keep things moving. Plus, it can help you keep from gaining too much baby weight. Of course, you're probably not going to try to play football while pregnant. However, you also shouldn't do sports like judo, kickboxing or trampolining whilst pregnant due to the risk of injury.

Summary in Russian:

Важно понимать, почему физические упражнения так полезны. Начните с малого. Каждый день совершайте пешие прогулки. Не занимайтесь активными видами спорта.


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

Summary in Russian:

Регулярно занимайтесь спортом. Следите за питанием. Следите за сном.


Article in English: Exercising will make you fit, subsequently making yourself look and feel better. Exercising also releases endorphin, the “feel good” hormone, which gives you more energy and joy.  The short and long term benefits of exercise are most effective when done 3 to 4 times per week. Think about all the good sides in your life such as your family, friends, your job, an others. Tell yourself that you did a great job at work today and that you have great friends. Try to spin any bad thoughts into good ones. For example, if you find this task too hard to finish for you, tell yourself instead that you'll approach it from a different perspective.  Practice positive thinking on a daily basis to increase effectiveness. It's just a waste of time. You cannot compare yourself to anyone because you have your own set of life experiences and skills that nobody else has. Self-esteem can suffer when you constantly feel inferior to others, so realize that you are a unique individual who is incomparable. Every morning, find an appropriate and presentable outfit that you feel physically and emotionally confident wearing. Dressing well will make your exterior feel good, resulting in a distinctive improvement in self confidence. Be mindful of what outfit you choose based on the interactions you will have in a given day. For example, you wouldn’t wear a professional suit or dress to a brunch with friends, as well as you certainly wouldn't wear jeans and a shirt to a business meeting.  Be mindful of the color palate you are wearing. For example, blues typically induces tranquility and creativity, whereas green inspires freshness.

Summary in Russian:

Занимайтесь физическими упражнениями. Будьте оптимистом. Прекратите сравнивать себя с другими. Хорошо одевайтесь.


Article in English: Exercising your muscles allows them to extract more oxygen from your blood than they do while at rest. Since your body needs 20% more oxygen during pregnancy, it is beneficial for your muscles to be more efficient at taking oxygen from the bloodstream. While you are pregnant, it is good to work on your arm muscles because arm exercises are low-impact. Grab one to two pound weights to begin with and hold your arms down at your sides with one weight in each hand. Bend your elbows at the waist and bring your arm up towards your chest, pulling it all the way up and holding for five seconds. Slowly lower it down and switch to the other arm.  Repeat on each side eight to 10 times. As you get stronger, you can increase your weight a little bit. But take it easy. You don’t want to strain yourself. These will help your biceps, triceps, and shoulders. Grab a weight with each hand. Start with your arms straight down in front of you. Slowly raise your arms straight out in front of you.  Hold them there for five to 10 seconds. Next, lift your arms above your head. Hold them here for five to 10 seconds. Lower your arms to the bottom and rest a moment. Repeat this exercise eight to 10 times. Tricep extensions help strengthen your tricep muscles. To start these exercises, grab a one to two pound weight with both hands. Raise both your hands hands above your head. Bend your arm at the elbow, lowering your hands behind your head. Hold them down for five to 10 seconds. Then straighten them back above your head. Repeat the exercise eight times. As you lower the weights towards your head, be sure you don’t hit your head with the weight. Your feet and legs may swell a lot while you are pregnant. Keeping good circulation may help reduce swelling and get more oxygen into your body. Start by putting on 1- to 2-pound ankle weights on each leg. Sit in a chair or other flat surface. Slowly lift your legs off the floor and straighten them in front of you. Hold this pose for five to 10 seconds. Slowly lower them to the ground. Repeat...

Summary in Russian:

Укрепляйте бицепсы. Попробуйте поднимать руки через стороны. Работайте над трицепсами. Выполняйте упражнения для ног. Попробуйте плавание. Займитесь перинатальной йогой. Займитесь растяжкой. Ведите активный образ жизни.


Article in English: Exercising your whole body to lose weight will eventually reduce fat in the facial area, too. In fact, it's very difficult to lose weight in just your face, and that's often the last place to thin out. Starting a steady exercise routine with cardio and strength training can put you on the path toward a thinner face.  Running, swimming, and biking are all great cardio activities. Plan to do one of these activities for at least 1/2 hour 4 times a week. Go to the gym and meet with a personal trainer to get acquainted with a strength training routine. Learn how to lift weights to work out all of your muscle groups. This reduces the amount of fat you store in your body and your face. Satisfy your hunger with fruits, salad and low calorie food items. If you are really serious about getting rid of your double chin, losing weight can definitely help.  Don't try anything restrictive or faddish.  Your change must be one that you can carry on for the rest of your life.  Small, consistent losses are what you should be aiming for and maintaining. Your diet should include plenty of fiber, fruits, vegetables and water.  See a nutritionist, dietician or doctor for advice and encouragement.

Summary in Russian:

Давайте общую физическую нагрузку. Уменьшите количество потребляемых калорий.


Article in English: Exfoliate once a week to remove dead skin cells and keep your lips soft. You can buy a lip exfoliator at a beauty supply store, or you can make your own. Simply sprinkle some sugar on the fruit of your choice—like a mango or strawberry. Gently rub your lips with the fruit for about 30 seconds. Don't continue to exfoliate if your lips begin to feel sore or bleed. Lip balm keeps your lips moisturized and prevents chapping. Put on lip balm in the morning and apply it as needed throughout the day. Any type of lip balm will work. Use whatever lip balm feels and smells the best to you. If you use makeup, a light shade of lipstick can make your lips appear even more welcoming. Unfortunately, cheaper lipsticks can dry your lips out. Invest in a higher quality brand and look for a lipstick that contains Vitamin E. Apply it as needed so that your lips will look lovely and soft. Dark-colored lipsticks aren't ideal for kissing because they will likely spread and quickly fade. Rub your fingertips over your lips in a circular motion for about 30 seconds once a day. Massaging your lips will make them appear fuller and redder. This is because a massage will stimulate the blood flow to your mouth. You can repeat this up to three times a day if you'd like. Your lips will be one of the first parts of your body visibly affected by dehydration. Drink at least 8 cups of water per day. Avoid drinking excessive amounts of alcohol as well to prevent dehydration.

Summary in Russian:

Избавляйтесь от отмерших клеток кожи на губах, чтобы они были мягкими. Носите с собой бальзам для губ, чтобы предотвратить появление трещин. Используйте легкий оттенок губной помады, содержащей витамин Е, чтобы поддерживать губы увлажненными. Помассируйте губы, чтобы они выглядели объемнее. Поддерживайте оптимальный уровень воды в организме, чтобы губы выглядели увлажненными и здоровыми.


Article in English: Exfoliating body soaps and deep cleaning hand soaps are designed to loosen remove layers of dead skin. Their cleansing and exfoliating properties make them ideal products to use when attempting to remove glue from your hands. Wash and scrub the affected area aggressively with either soap two to three times. Acetone, which is present in nail polish remover, breaks down the glue, removing it from the surface of your skin.  Retrieve a small dish and a bottle of nail polish remover. Fill the dish with acetone. You may treat the affected area in one of two ways. If the glue is on your fingers or thumb, submerge the affected area into the acetone and let it soak for several minutes. If the glue is on your hand, apply the acetone with a saturated cotton ball—hold or rub the saturated cotton ball onto or over the glue for several minutes. As the glue dissolves, roll your fingers over the area until the glue is released from the skin. Wash your hands thoroughly with soap and water to remove the acetone and any remaining traces of glue. Moisturize the area with hand lotion. Petroleum jelly is a wonder non-toxic alternative to acetone. Place a dime sized amount of petroleum jelly on the tips of your fingers. Massage the petroleum jelly into the affected area until the glue detaches from your hand or fingers. Some lip balms contain petroleum jelly and may be substituted for traditional petroleum jelly. Gently remove stubborn glue from your hands with lotion. Squeeze a small amount of hand lotion onto your fingertips. Massage the lotion into the affected area until the glue rolls off your skin.

Summary in Russian:

Удалите клей, используя отшелушивающее мыло для тела или мыло для рук глубокой очистки. Удалите клей с помощью ацетона. Нанесите вазелин массирующими движениями на участок кожи с клеем. Нанесите лосьон для рук на участок кожи с клеем.


Article in English: Exfoliating can be helpful for some skin types. However, other skin types may be irritated by using an exfoliant too often. To prevent irritation from exfoliating, it is best to limit exfoliation to twice per week.  Choose an exfoliating product that contains no more than 2% salicylic acid or 10% glycolic acid. Any higher than these levels and the exfoliating product may irritate your skin. Do not exfoliate if you have herpes simplex, warts, or molluscum contagiosum. This could lead to an infection. Avoid exfoliating if you are prone to dark spots from bug bites or burns. This is more common in people who have dark skin tones. If you have acne-prone skin, then you can exfoliate daily. Alternate between mechanical and chemical exfoliants from day to day. Mechanical exfoliants are made up of rough substances, such as corn cob meal silica, and date seeds. These also include loofahs and rough sponges. A chemical exfoliant breaks down the protein or bonds between cells using special ingredients. If your skin is prone to breakouts, then using a product that contains over-the-counter acne medicine may be helpful. You can find cleansers and other products that include ingredients that may help to fight and prevent acne.  Look for a product that contains salicylic acid, benzoyl peroxide, sulfur, or resorcinol. These products are available without a prescription. Keep in mind that it can take a month or more to see results from an over-the-counter acne treatment. You may also experience some redness and scaling as your skin adjusts to the medicine. Products that contain alpha hydroxy acid may be helpful. Alpha hydroxy acid can help to remove dead skin cells and unclog pores, so it may result in smoother skin and also help to prevent acne. Look for a cleanser or moisturizer that contains alpha hydroxy acid. Masks that contain acne-fighting ingredients can help to reduce excess oils and bacteria on your skin. Look for a mask that contains charcoal or kaolin clay. Wash your face as usual and then apply the mask. Leave it...

Summary in Russian:

Два раза в неделю пользуйтесь очищающим отшелушивающим средством. Попробуйте очищающее средство от прыщей. Поищите косметические продукты, содержащие альфа-гидроксикислоту. Раз в неделю делайте маску. Попробуйте гель с маслом чайного дерева.


Article in English: Exfoliating facial scrubs are sold at most supermarkets, drug stores, and stores that sell beauty products. They usually have small granules designed to force out dead skin cells and debris.  Prices for exfoliating scrubs range. Some are quite expensive, selling for as much as $30, while others might go for under $10. Browsing reviews online or in beauty magazines can help you make an informed decision about the best scrub for you.  Exfoliating scrubs have been criticized by environmentalists. Many of the scrubs use non-disposable plastic beads as granules and this leads to pollution in great lakes and other bodies of water. If you're wary about the environmental impact, it might be a good idea to opt to make your own eco-friendly scrub at home. A simple brown sugar and raw honey scrub can help exfoliate skin and is simple to make. If you're on a budget or distrustful of the heavy use of plastic in some exfoliating scrubs, this might be a better option. In general, mix equal parts raw honey and brown sugar. Mix together well and store in an airtight container at room temperature. Using the scrub you chose, work the concoction into your skin. Use circular motions. Scrub for about two minutes. Be gentle. The beads or grains of sugar should exfoliate your skin without too much extra pressure from you rubbing. Once you've scrubbed for two minutes, use water to remove the honey and sugar from your skin. Wash until your skin is clean and then pat dry with a clean towel. Wait a few minutes and then rub a light facial moisturizer, one that does not use too many oils, into your face once it's fully dry.

Summary in Russian:

Купите отшелушивающий скраб для лица. Сделайте скраб из сахара и меда. Круговыми движениями нанесите скраб. Умойтесь и нанесите увлажняющее средство.


Article in English: Exfoliating prior to shaving and after should become integral to your shaving routine. The first step aligns the hairs and gets rid of dead skin cells to get a smoother more even cut and the second time around wipes away all the up-churned bacteria and skin that can clog otherwise clean pores. So if you have razor bumps already, exfoliating will force away the very top layer of dead skin cells, in time exposing the hair that is curled up underneath. The more you exfoliate, the quicker this process will go. Every time you shave, you should finish off with a moisturizer. Aloe vera, baby oil, or any non-scented, non-perfumed lotion will do. But to treat razor bumps, consider also using a razor bump cream or other, anti-inflammatory cream. Hydrocortisone creams, retin-A creams, and products like Neosporin will reduce redness and itch. Products with salicylic acid or glycolic acid (for in razor bump creams) will eliminate the top layer of skin, to get rid of the ingrown hair. ). Some people have very sensitive skin, especially around their pubic area. To avoid the razor but still be hairless, switch to waxing. However, know that waxing can lead to histamine reactions and ingrown hairs, too -- so take the pain with a grain of salt. The other option is not to shave. Yeah, yeah, yeah, not an option. But really, would you rather have some hair growing in or little red bumps? Because right now it's one or the other. Try skipping a few days between shaves if you shave often. You'll live. You want to avoid as many possible irritants as possible when you've got a case of the bumps, and tight clothing is at the top of that list. Wearing tight undies doesn't let your skin breathe and as a result, the skin clogs, bacteria gets trapped, and the problems get worse. No thank you! Go for loose clothing if you can, too. The bumps around your thighs won't benefit from tight jeans or leggings. If anyone asks why you're wearing sweats, well, for starters it's none of their business. But you can tell them you're running a wikiHow...

Summary in Russian:

Регулярно отшелушивайте кожу. Используйте мази, кремы и лосьоны для борьбы с покраснением и зудом. Перейдите на восковую эпиляцию (или не брейтесь). Носите свободное нижнее белье. Сделайте средство от вросших волосков сами.


Article in English: Exfoliating your lips increases circulation, helping blood rush to your lips to make them look fuller. Use a toothbrush to scrub away dry, flaky skin, leaving the fresh skin underneath.  You can moisturize your lips at the same time by using coconut oil. Put a little on your toothbrush and scrub away. Your lips will look shiny and fresh when you're finished. You can also make a moisturizing scrub by mixing equal parts olive oil and brown sugar. Use your fingertips to gently massage the scrub over your lips, then wipe it away with a clean, wet washcloth. Or try using a baking soda paste to help exfoliate deeper. Mix a teaspoon of baking soda with enough water to make a paste, then apply it to your toothbrush and scrub. Choose a lip pencil that's the same color as your lips, a few shades darker than your facial skin tone. Carefully outline your lips just above and below your natural lip line. This creates a believable exaggeration. Fill in the gap using the lip pencil. This will create the illusion that your lips are larger than they really are.  Don't be tempted to make them look too big, or it will be obvious that you're using makeup to create fuller lips. To make your lips pop, use a colorful lipstick or gloss over the pencil, covering both your lips and the area you drew in. You can create a pouty effect by using a darker color on the underside of your bottom lip, and a slightly lighter color elsewhere. Choose a deep red and dab it on the outer part of your bottom lip. Sweep it across the topside of your top lip as well. Use a slightly lighter red to fill in the rest of your lips, both the bottom and the top. Use your fingers to blend the colors where they meet.  Use a bit of highlighter above your new cupid's bow to create the illusion of dimension on your overdrawn lips. To create a more defined line, use dark lip liner on the bottom edge of your bottom lip, and a lighter liner on your top lip. For a stand-out finish, apply a coat of clear gloss. If you don't have time for lining or contouring, wearing...

Summary in Russian:

Начните с отшелушивания. Воспользуйтесь карандашом для губ, чтобы увеличить их контуры. Рисуйте контур губ с помощью более темного карандаша. Используйте глянцевую помаду. Подчеркните хайлайтером губной желобок.


Article in English: Exfoliation is a process in which you use grainy scrubs or an exfoliation tool to remove dead skin cells and improve blood flow. This may help the appearance of saggy, loose skin. Exfoliate the skin you're trying to tighten each day and you may eventually see results.  Use an exfoliating brush or rag to brush your skin in the morning before you take a shower. Use long strokes to brush your legs and arms. Work your way from your feet to your thighs, then from your hands to your shoulders, always brushing toward your heart. Concentrate on areas where your skin is loose. You can also try an at home chemical peel, though these should not be done daily. Follow the directions on the packaging to determine how often you should do them. Most are done every two weeks, and never more than once a week. Collagen and elastin are skin proteins that contribute to skin elasticity. If you're worried about your skin sagging, look for firming creams at a department, salon, or online. Opt for creams that boost collagen and/or elastin and apply them to the areas that need tightening according to package directions.  Collagen must be made by your body in order to help tighten skin, as collagen molecules are too large to pass through the skin externally. This is why you want boosting creams rather than creams that contain collagen.  Look for creams that include retinoids, which are readily available.  Hyaluronic acid is also a great option for maintaining youthful skin that is readily available in lotions and creams.  Look for the ingredient 2-dimethylaminoethanol (DMAE), which has both an anti-inflammatory effect and can increase skin firmness.  Aloe may also stimulate collagen. Find a skin moisturizer at a drug store or online that's fortified with vitamin E, vitamin A, vitamin C, or soy protein. These vitamins and proteins may help skin tighten and reduce the appearance of wrinkles. Apply your moisturizer daily to problem areas. If you prefer something more natural, many people find moisturizing with coconut oil helps. For a...

Summary in Russian:

Ежедневно отшелушивайте кожу. Попробуйте использовать укрепляющие кремы, которые способствуют выработке коллагена и эластина. Увлажняйте кожу витаминизированными средствами. Втирайте в кожу яичные белки.


Article in English: Exfoliation is the process of removing the top layer of your skin's dead cells, which will help get rid of awkward tan lines faster. When the dead skin cells are scrubbed off, your tan will begin to lighten and your original skin tone will be restored. It may take several exfoliation treatments before you begin to notice a difference, so stay patient. Exfoliating is easy and even good for your skin. With several different methods you can choose from, it really just depends on how abrasive you want the exfoliation to be. Using a loofah or wash cloth and cleansing cream, are two great methods to start out with.  A loofah will be the most effective because of its coarse texture. However, if you have sensitive or sunburned skin, avoid using a loofah because it may cause irritation. To use, gently scrub skin in circular motions for one to two minutes and repeat once a day in the shower or bath. . A cream wash and wash cloth is the best method for sensitive skin, but it will take longer to work. To use, lather your wash cloth in soap and gently scrub skin in circular motions for three to five minutes once a day in the shower or bath. Soaking in a bath with added whole milk acts as a natural exfoliator by softening the top layers of your skin. It also adds moisture back into your skin cells. After your skin is softened, it becomes easier for the dead skin cells to fall off.  Spend at least five to seven minutes in the whole milk and water.  Tanned skin cells are already damaged and on there way out, so a soak in the tub just helps give them an extra push off. The acid in lemon juice may help to break down partially dead skin cells, while the texture of the sugar will serve to exfoliate. Simply cut a lemon in half, and squeeze the juice in with some sugar. Apply the mixture to a wash cloth, or your finger tips, and rub it against your skin using circular motions. Avoid the sun for at least an hour after doing so, or you’ll just get a darker tan.

Summary in Russian:

Ежедневно делайте отшелушивание кожи, чтобы загар потускнел. Выберите метод отшелушивания. Полежите в молочной ванне, чтобы ускорить отслоение омертвевших клеток. Используйте лимонный сок и сахар, чтобы избавиться от омертвевших клеток кожи.


Article in English: Exfoliation removes dead skin cells and allows your skin to regenerate. Exfoliating two or three times a week may help reduce the appearance of hyperpigmentation especially dark spots and acne scars. Do not exfoliate more than three times a week, as this can cause microtears, excessive shine, or break outs.  Physical exfoliation uses a rough surface to gently roll off dead skin cells. Types of physical exfoliation include wash cloths, sugar or fruit scrubs, and konjac sponges. Wet your face, and scrub it with your chosen exfoliant before rinsing off. Be extremely gentle to prevent microtears. Chemical exfoliation uses low doses of acid to remove excess skin cells. BHA and AHA are the primary acids used. If using a chemical exfoliant, start by only using once a week to build tolerance. Before use, apply a pH-adjusting toner to your face. Use a cotton swab to apply the acid, and wait twenty minutes before applying other products. After a few weeks, you can start using it two or three times a week. Do not overuse, or you may cause a chemical burn. Sunscreen is the best way to prevent future sun damage, dark spots, wrinkles, and other age-related hyperpigmentation. Use an SPF of at least 30 every day underneath your makeup. Even if you don’t plan on going outside much, daily use of sunscreen can protect your current dark spots from worsening and future ones from developing. You should use at least a nickel-sized dollop of sunscreen on your face and two tablespoons on the rest of your body. Hydrocolloid bandages heal acne by absorbing water from the wound or pimple. They are effective at reducing acne without the subsequent hyperpigmented scarring. Apply the bandage to the pimple, and remove when it is healed.  If you have lanced a pimple, the hydrocolloid dressing can prevent scarring. Sometimes you may only need to wear it overnight. Hydrocolloid bandages are widely available. They are sometimes marketed as blister bandages or pimple stickers.  If the bandage is too large for the pimple, cut it to size. Vitamin...

Summary in Russian:

Отшелушивайте кожу. Пользуйтесь солнцезащитным кремом. Прыщики закрывайте гидроколлоидными пластырями. Наносите на лицо витамин С. Посетите дерматолога.


Article in English: Exfoliation removes dead skin cells, impurities and excess oil while preparing your skin for cleansing and toning.  Before exfoliating, use a cleanser on your skin. Gently massage your skin in circular motions for a few minutes to promote blood circulation, to remove makeup and to eliminate excess oil, or sebum. Many cleansers contain exfoliating beads or other ingredients that allow you to accomplish both tasks at once. Just avoid cleansers that have drying ingredients like deodorants, colors or fragrances. Also, skip cleansers that have "antibacterial" on the label. Pour some toner onto a cotton ball. Rub the toner over your face until no excess dirt remains. Massage the cream into your skin for hydration and a dewy look.  Use a moisturizer with at least SPF 15 to prevent premature aging from sun exposure.  Look for moisturizer containing humectants like glycerin, propylene glycol or urea. Humectants attract water when you apply them to your skin and improve its hydration.  Choose moisturizers with alpha-hydroxy acids (AHAs). AHAs improve dead skin cell turnover, which results in decreased dryness, acne, wrinkles and age spots. Since these products make your skin more sensitive to the sun, you should always follow with sunscreen. Switch moisturizers according to the season. In the summer, use a lighter product. In the winter, choose something thicker and heavier. If you use 1 brand of cleanser, choose your toning and moisturizing products from the same brand. Taking a unified approach is often better for your skin, because mixed brands don't always interact well with one another.

Summary in Russian:

Нежно отшелушивайте лицо. Налейте немного тоника на ватный диск. Нанесите хороший увлажняющий крем с натуральными маслами, например, розмариновым или миндальным. Используйте продукцию одного производителя.


Article in English: Existential therapy is based around principles of personal responsibility and freedom. This means not blaming others for negative events or feelings, but recognizing that you have power over certain aspects of your life and that you can utilize that power. This type of therapy focuses primarily on the ability to be self-aware and make choices. Empowering yourself is a theme of therapy and a therapist can help to move you out of a space of anxiety and into a space of embracing your choices and their outcomes meaningfully.  A therapist may ask you to engage your ability to create, love, be authentic, and accept free-will as modes of transformation and coping in a meaningful way. Find an existential therapist in your community. Look for someone who specializes in existential therapy. One study showed that taking pain medication may ease symptoms of existential dread. Building upon the notion that pain extends beyond physical discomfort, researchers examined the effects of acetaminophen. It appears that this pain medication may mediate some symptoms of existential dread and feelings of uncertainty. Acetaminophen is available over-the-counter as a pain medication, but make sure that you talk to your doctor before taking acetaminophen for existential dread. Taking acetaminophen for existential dread is an off-label use and acetaminophen can cause allergies and other reactions in some people. Some people feel less anxious about death if they have children or plan to have children. One benefit of having children is that it can give you a way to pass on your knowledge and feel that you will live on in some ways after you have died.  For example, a parent’s love of animals may be passed down to a child, or a figure skater may enjoy watching his or her child start to ice skate. However, you should think seriously about having children. Do not consider having children simply as a way to reduce existential fears. Don’t get stuck in always asking questions. Find the balance between being curious and knowing when to...

Summary in Russian:

Используйте экзистенциальную терапию. Лекарственные средства. Дети. Учитесь сомневаться и оставлять вопросы без ответов.


Article in English: Existentialism is a philosophical movement grounded in a particular historical context, and transferring its tenets to today's cultural moment means understanding what it meant when it developed. It developed and flourished in Europe during the 1940s and 1950s, in a post-war context in which many people felt disillusioned with organized religion and society and felt like life had no real meaning or purpose. Like all branches of philosophy, existentialism developed through the writings of prominent philosophers. Start by reading works of Jean-Paul Sartre, Simone de Beauvoir, Maurice Merleau-Ponty, and Albert Camus.  While de Beauvoir wrote many works that are considered essential reading, The Second Sex is a great place to start. It is a critical look at society's gender roles, and garnered de Beauvoir a reputation as a founder of the feminist movement.  Try Jean-Paul Sartre's book 'Nausea' where he lays out the basics of existentialism. As a philosophy, existentialism is based on a major premise and several minor premises:  The major premise of existentialism is that the meaning of existence and the nature of humanity cannot be truly understood through natural sciences (like biology and psychology) or by moral categories (found in religion and social codes) alone. Instead, meaning is found in authenticity.  Existentialists believe there is no larger meaning or order to the universe or to our lives; that is, there is no destiny or fate, and your individual life has no pre-determined purpose. Still, people have complete free will and can make choices about their daily actions in order to make those actions meaningful and ordered despite the lack of meaning and order in the universe. Thus, life gains meaning by individuals ascribing meaning through authentic lives. Nihilism states there is no purpose to life and there never can be whereas existentialism says you make your own. While many existentialist writings have themes of anxiety, hopelessness, and boredom, it is not because the writers did not see a purpose...

Summary in Russian:

Ознакомьтесь с историей течения. Прочтите рекомендованную литературу. Поймите основные предписания экзистенциализма. Имейте в виду, что экзистенциализм и нигилизм являются совершенно разными понятиями.


Article in English: Existentialist philosophy holds that each person must create their own meaning, and in order for it to be authentic, it has to be something that you arrive at on your own rather than being coerced by others. Existentialists tend to believe there is no God, but some, like Kierkegaard or Dostoevsky, believed both in God and in free will and self-determination. The important thing is the freedom to choose what to believe. A major application of existential philosophy is recognizing the inherent value in choice and self-identity, and allowing others to live authentic lives as well. Do not impose your moral or philosophical code on others. Let them live their own authentic lives, rather than trying to shape them into what you want them to be. Rather paradoxically, this means if they don't want to be existentialists, its not up to you to convince them. One reason the philosophy is often associated with anxiety and hopelessness is because existentialist philosophers recognize that their actions have consequences and are not meaningless. Even though one may have good intentions, one always acts on limited knowledge and with limited truth, which means one's actions are always imperfect. We are nevertheless responsible for the consequences of our own actions, because there are no other agents to whom we can pass off responsibility.

Summary in Russian:

Избегайте традиционной религии или других течений, которые навязывают вам правила жизни. Живите и позвольте жить другим. Поймите последовательность своих действий.


Article in English: Existing grout should be cleaned and dried before resealing. Make sure grout lines aren't cracked, chipped, or otherwise compromised before treating with a sealant. If they are, touch up grout and wait the requisite 48 to 72 hours before sealing. It is important to tape off these other surfaces to prevent unintentional staining. Coat the grout lines, making sure you cover the grout joints completely. If the sealer gets on the tile, take a damp cloth and wipe the sealer off. Apply the second coat and wait another 5 to 15 minutes. Use a clean, dry color appropriate towel. Use water and a white nylon pad or any clean cloth to scrub residue from dried grout sealant on tiles. Most sealers are dry to walk on in 2-5 hours. Keep anything that can stain the grout away for 72 hours. A full sealer cure is usually achieved in 24 to 48 hours. Test the effectiveness of the grout sealant by flicking a few drops of water onto the grout line. An effective grout sealant will cause the water to puddle on top of the grout. If the grout absorbs the water, reapply sealer. Try this at various locations on the grout lines.

Summary in Russian:

Высушите свежую затирку в течение 48 - 72 часов перед покрытием герметиком. Обклейте плинтусы и другие близлежащие поверхности для предотвращения случайного  окрашивания. Нанесите герметик с помощью кисти, тампона или небольшого валика. Подождите 5 - 15 минут, чтобы первый слой впитался в затирку. Протрите плитку сухой хлопчатобумажной тканью, чтобы удалить лишний герметик после нанесения двух слоев. Дайте герметику время схватиться в течение указанного на упаковке времени. Проверьте герметик.


Article in English: Expanding your knowledge about panic disorder can help you lower your distress and is one way to support yourself. Learn about anxiety, panic disorder, and panic symptoms. It can be helpful to recognize typical symptoms of panic disorder and realize that you’re not “crazy.”  Learn about the sensations, thoughts, and feelings that contribute to panic disorder. Many people experience the “fight-or-flight” response that your body creates to deal with potential danger. Recognize that this is a good response to danger, but can also be triggered in non-threatening situations and can contribute to panic disorder. If you feel alone in your experience or that having panic disorder is something you can’t talk about with those close to you, a support group can be of great benefit. You can meet with people who also experience panic disorder and not feel isolated or alone. A support group can provide information, mental health referrals, and advice about how to manage panic disorder. The support often doesn’t just occur within meetings. Some support groups offer telephone or email support, or use a buddy system to pair people together in support. Don’t be afraid to reach out to friends and family. If you feel overwhelmed, call up a friend or family member. You may feel embarrassed or scared to tell people about problems with your mental or emotional health. Remember that these are people who care about you and want to see you happy.  Your friends and family members want to support you.

Summary in Russian:

Занимайтесь самообразованием. Присоединитесь к группе психологической поддержки. Получайте поддержку от друзей и родных.


Article in English: Expanding your social circle is an excellent way to expose yourself to new viewpoints and experiences. Make an effort to introduce yourself to people you meet at work, events, and casual outings. As your relationship develops and deepens, your interactions with new friends may lead to unforgettable moments that make your life more interesting. Our friendships and romantic relationships add value to our lives. Make these relationships a priority:   Set aside time to spend with your family and friends each week. If you live in the same city, invite people over for a meal. Schedule a regular girls or guys night out. If your friends and family members live far away, make an effort to call or video-chat them.  Have a date night with your significant other at least once a week. Try to plan something different for each date. Supporting others requires that we look beyond our own needs, desires, and problems. It makes us vulnerable to new emotions and fosters the development of deeper relationships. Volunteering to help those around us can expose us to new experiences, which may make life more interesting and meaningful.  Volunteer at a local charity or nursing home.  Assist your friend in their move. Offer to cook a busy friend dinner. Support a loved one through a crisis. Committing to a long-term challenge is an excellent way to disrupt your daily routine and improve your quality of life. Once you have selected your long-term goal, establish a plan of action by dividing the goal into small, achievable tasks and milestones. Potential long-term challenges include:  Finding a new job. Getting into better shape. Reading a collection of books. Completing a degree or program.

Summary in Russian:

Знакомьтесь с новыми людьми. Выделяйте время для общения с друзьями и членами семьи. Помогайте другим людям. Поставьте перед собой долгосрочную цель.


Article in English: Expect a relatively small amount of vinegar mixed with warm water to be sufficient for the job a lot of the time. Simply combine 2 to 3 tablespoons of white distilled vinegar with 1 gallon (3.8 L) of water in a bucket or similar container. However: Keep in mind that you'll be carrying that bucket around the room with you. Depending on the size of your bucket, adjust the amounts as needed to keep it only halfway filled to avoid spills. Pick an area that is blocked from view by furniture or otherwise hidden. Wet a sponge in your mixture and squeeze it until the excess water has been wrung out. Wipe the area in a circle, using minimal pressure. Repeat with a second sponge and clean water to rinse. Then pat dry with a soft cloth or towel. Use soft sponges (as opposed to a more abrasive kind meant for scrubbing burnt food), especially if your walls are painted. Using tougher sponges could ruin your paint's surface. Sponges in bolder colors may leave their color on the wall. Compare the test-spot with the rest of the wall. If your mixture did the trick, use it as is. If the test-spot still seems dirty, increase the ratio of vinegar to water and repeat. Start by adding ½ cup (118 ml) of vinegar to your gallon of water. If that still seems weak, keep adding ½ cup of vinegar at a time. Extremely dirty walls may require a ratio of 2 parts vinegar to 3 parts water. If the dirt on your walls has crusted over and/or built up, you may need something a bit more abrasive than just vinegar and water. Start by adding a ¼ cup (55 g) of baking soda to your solution and test-clean again. If necessary, keep doing so up to 2 to 3 cups (442 to 662 g). However, bear in mind: If your walls are painted, abrasive agents like baking soda may damage the paint, especially if it's latex-based. If your solution starts ruining your paint job, you may need to apply a fresh coat rather than clean.

Summary in Russian:

Начните со слабого раствора. Проверьте раствор на скрытом участке стены. Добавьте больше уксуса, если необходимо. При необходимости добавьте пищевую соду.