Strengthening your jaw will help alleviate TMD symptoms. Place two fingers under your chin and press gently, applying a little resistance, while opening your mouth. Perform this exercise six times per session, six sessions per day. Never persevere through any exercise that is painful or uncomfortable, especially when applying resistance. If your pain is acute, seek advice from your dentist or doctor. Open your mouth, and place two fingers under your bottom lip. Press gently, applying a little downward resistance, while closing your mouth. This will help strengthen your jaw muscles to ease your TMD. Perform this exercise six times per session, six sessions per day. With good posture, pull your chin straight back towards your chest, as if trying to make a double chin. Hold this chin tucked position for three seconds. This helps build the muscles surrounding your TMJ, taking some pressure off the joint. Repeat this exercise 10 times per day.

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Открывая рот, выполняйте упражнения на сопротивление. Закрывая рот, выполняйте упражнения на сопротивление. Втягивайте подбородок.


Stress and anxiety may contribute to the conditions causing your eosinophilia. Taking some time to relax may help you regulate your eosinophil levels. Examine your daily routine for common causes of stress. Where possible, eliminate or reduce your contact with stressful triggers. Relaxation techniques like mediation, yoga, and muscle relaxation can help you unwind when you are feeling tense or overwhelmed. Allergies are the most common cause of a high eosinophil count. Your body may be producing more eosinophils in reaction to the allergen. Treating your allergies and avoiding triggers can help you manage eosinophils in your body.  Hay fever can cause eosinophil levels to surge. Treat your hay fever with over-the-counter antihistamines like Benadryl or Claritin to reduce the eosinophil count in your body. For example, if you’re allergic to dogs, try to avoid contact with dogs whenever possible. When visiting friends with dogs, ask them if they can put the dog in another room during your visit. Dust mites can irritate some people and cause a reaction that may increase eosinophils, especially if you have a dust mite allergy. To avoid this, keep your home as clean as possible. Dust at least once a week to prevent dust mites from building up in the corners of your home. Pollen can have a similar effect for some people. To prevent pollen from coming into your home, keep your doors and windows shut during high pollen seasons. Quitting smoking can help you have healthier levels of eosinophils. While there is no different evidence of correlation between reducing alcohol and eosinophils levels, doing so will certainly make you healthier in general.When quitting smoking, ask for support and have a firm plan.

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Уменьшите уровень стресса в своей жизни. Сократите контакт с любыми известными аллергенами. Поддерживайте чистоту в доме. Ешьте здоровую пищу с низким содержанием кислых продуктов.


Stress can be a debilitating condition associated with emotional and physical tension, and anxiety. In order to bring your fun-loving side up, try to reduce or eliminate stress in your life.  Stress can result from both the negative (such as trouble at work or school) and positive (planning a friend's birthday party) events in your life. Nobody is a stranger to stress; however, if you experience stress long-term, it can negatively impact your health. Take steps to control stress and allow yourself to be more fun loving. Stress can be controlled by exercising regularly, resting and relaxing enough, eating a healthy diet, and treating yourself to something special. Like stress, sadness or feeling blue can also affect your emotional and physical well being and dampen your fun-loving side.  If you are sad, you may also suffer from low enthusiasm, lethargy, and/or low self-esteem. If you are feeling low in energy, drive, and hope, it is more challenging to be fun-loving  Sometimes beating sadness can be as easy as leaving the house and diverting your sadness to something positive and fun. When you are feeling blue you might keep yourself isolated and avoid spending time with others. If you find yourself spending all your time alone at home, force yourself out of the house. You can go shopping, walking, or catch a funny movie at the theater. Anything that gets you out of the house and spend time with your friends and family will do. The hardest step is to leave the house, but once you do it and are out, you can often find yourself forgetting the sadness and enjoying life. If you cannot beat your sadness, consider seeking medical attention to determine if you may suffer from depression. Your doctor can prescribe antidepressants to treat depression. Seasonal depression is a common condition; an estimated 6.7% of U.S. population suffered from at least one depressive episode in 2013.  Caution: serious, untreated depression can lead to suicidal thoughts. If you or someone you know suffer from depression or a depressive...

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Контролируйте стресс. Справляйтесь с грустью. Найдите занятие, которое делает вас счастливым. Учитесь мыслить более позитивно. Почитайте и уважайте себя. Выйдите из своей зоны комфорта.


Stress can exacerbate the symptoms of morning sickness, so meditating on a daily basis can help you to relax and let go of anxiety. Take some time to yourself, find a quiet space to sit, then close your eyes and focus on your breathing.  Having some soothing music or water running in the background can help to create a calming and peaceful atmosphere. Pilates and yoga can also help you to relax and take your mind off things, while allowing you to get some gentle exercise as well. Acupressure wristbands are said to help relieve symptoms of nausea and vomiting and are often used to ward off seasickness. They work by stimulating an acupuncture spot located on the underside of the wrist. Some women claim that acupressure wristbands have helped to relieve their morning sickness, though there is no medical evidence to support this claim. Acupressure bands are relatively inexpensive and can be found at most drugstores. Studies have shown that acupuncture can help to significantly relieve morning sickness. Just do some research to ensure that your chosen acupuncturist has experience treating nausea in pregnant women. Hypnosis has been shown to help with symptoms of nausea resulting from chemotherapy, so it may be something that's worth a try if nothing else seems to be working.The term morning sickness is a misnomer, as pregnant women can experience nausea and vomiting at any time of the day. While there is no cure for morning sickness, there are a number of things that soon-to-be moms can do to help alleviate feelings of nausea. Remember that what works for one person may not work for another, it's a process of trial and error!

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Медитируйте. Носите браслеты для точечного массажа. Попробуйте иглоукалывание. Попробуйте гипноз.


Stress can have negative effects on your thyroid. Stress overworks the adrenal glands, which can accompany an underactive thyroid. Cortisol levels are also increased by stress, which affects insulin levels and hunger.  Stress also causes people to overeat or turn to junk food, which can negatively affect the thyroid. Learn stress-relieving techniques, such as deep breathing, yoga, or tai chi. Other approaches can include meditation, massage, and getting enough sleep. Taking time off from your responsibilities can be very beneficial and restorative as well. Increasing your level of physical activity can also help boost your thyroid function. You should set a goal of 30 minutes of moderate physical activity at least five days a week.  Try walking, swimming, rowing machines, ellipticals, stair steppers, or any form of cardio exercise that you enjoy. Talk to your physician to make sure there are no limitations. Start slow and progress at your own pace. Set reasonable goals for yourself. Strength training can also help boost your thyroid function. You should add two to three days of strength training to your weekly exercise routine. Strength training also helps promote weight loss and reduce stress. Try using weight machines at the gym. You can also lift free weights. Talk to your doctor about the proper exercises for you.

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Сведите стресс к минимуму. Делайте больше аэробных упражнений. Больше занимайтесь силовыми тренировками.


Stress can have physical effects on your cat because his or her immune system is already weak. When an animal is stressed, its body releases a natural steroid—cortisol—in order to help the body cope with the stress. Long term exposure to cortisol suppresses the immune system and, in a cat that already has a weakened immune system, this will decrease his or her limited ability to fight infection.: Change can really stress a cat out, from having a new pet around to moving to a new house. Try to keep your cat’s environment as normal as possible. Don't forget to continue to play with your cat. Give it toys and spend quality time with it as usual. You don't want to exhaust a cat with FIV but you do want to continue to enjoy the company of your pet. You can purchase diffusers that emit feline pheromones that will keep your cat calm. Vets recommend Feliway, which contains a synthetic version of the pheromone (a hormone messenger) that a contented cat gives off. Feliway is odorless to people, but to cats it sends of a reassuring message that all is well with the world.

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Постарайтесь свести к минимуму уровень стресса у кошки. Поддерживайте привычный образ жизни животного. Воспользуйтесь сменным распылителем.


Stress can relate to increased acid reflux since it can cause people to eat more, drink alcohol, smoke, or sleep less. Food takes longer to digest in stressful conditions, delaying gastric emptying and making it likely for food to be regurgitated. Learning to avoid stressful environments and managing stressful situations with ease can help improve your overall well-being. Simple ways to reduce stress are:  Slow, deep breathing in a quiet environment Focusing on positive outcomes Restructuring priorities and eliminating unnecessary tasks Reducing use of electronic devices. These can also cause eye-strain and trigger headaches. Using humor. Research has found humor to be an effective way to deal with acute stress. Listening to relaxing music You can meditate by simply taking five minutes to relax and shut off your mind to outside disturbances. It may be frustrating to practice at first, but this is a great, simple way to help lower stress. To meditate, follow these steps:  Find a quiet, comfortable area, such as a private spot at the office, the park, or even at home. Get into a comfortable position and sit with your spine straight, cross-legged if possible, or on a chair, the floor or grass. Find something to focus on. Pick a meaningful word or phrase and repeat it. You can even focus your attention on a flower or doorknob or simply close your eyes. While sitting in comfort and relaxation, don’t be distracted by your thoughts. Instead, try to keep your focus on the word or object for 5–10 minutes or until you feel calm and serene. If you can’t sit still for 5 minutes or more, consider practicing tai chi. Tai chi is composed of slow, deliberate movements, meditation, and deep breathing.  Practice regularly to master forms of tai chi, up to 15-20 minutes at home twice each day. Before beginning a tai chi program, you should check with your doctor and discuss your health needs with the tai chi instructor. Tell your instructor about any health conditions you may have besides acid reflux to help them create a...

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Избегайте стрессов. Медитируйте. Попробуйте тайцзи.


Stress causes an increase in cortisol, a hormone that causes the body to store extra fat, particularly in the midsection. Stress can also cause emotional eating, or eating for comfort rather than out of hunger.  Try eliminating or reducing stress-provoking people and things from your life, if possible. You can also reduce the amount of stress and anxiety you feel on a daily basis by better managing your time so that you aren't constantly rushing to meet your deadlines. If you struggle with stress, take a few minutes every day to sit down, close your eyes, focus on your breath, and clear your head of all of your thoughts and preoccupations. . Studies have shown that lack of sleep can wreak havoc on your appetite and body fat. When you don't get enough sleep you run the risk of weight gain and increased fat around your stomach.  The recommendation is to get at least 7 to 9 hours nightly for adults. This amount will help maintain your health but also help you feel well rested. Make sure to turn off all the lights. Turn off any electronic devices (like phones, tablets or computers) at least 2 hours before bed.

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Боритесь со стрессом. Больше спите.


Stress is a huge contributor to belly fat. When you’re stressed, your cortisol levels can skyrocket, leading to more fat storage in your midsection. To avoid this, make time for activities that help relieve your stress. Reading, playing an instrument, or hitting the golf course, for example, are all great options for stress-relieving activities. Sleep has a huge impact on your ability to fight belly fat. When you don’t get enough sleep, you likely have a harder time controlling your appetite, cravings, mood, and motivation. By getting enough sleep, you’ll have the energy to stay motivated to stick to your diet and exercise plan and get rid of your muffin top.  Getting enough sleep also helps keep your cortisol levels down, which helps fight belly fat by helping your body manage stress. Sleeping also helps decrease late night snacking, which can derail your progress and contribute to muffin top. When you add muscle mass and lose belly fat, the number on the scale may stay the same or even increase. Instead of relying on your weight to track your progress, take time to assess how you feel and how your clothes fit. This will be a much more accurate indicator of whether your muffin top is shrinking or not. While losing belly fat can make you feel better and help your clothes fit better, it can also play a big role in improving your health. Having excess belly fat can increase your risk of diabetes and heart disease. Therefore, if you have excess belly fat and are worried about your health, talk to your family doctor or a nutritionist about creating a diet and exercise plan specifically tailored to your needs, medical history, and lifestyle.

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Найдите занятия, которые помогают понизить уровень стресса. Уделяйте достаточно времени сну, чтобы поддерживать мотивацию и двигаться к цели. Не полагайтесь на весы при оценке своих успехов. Обсудите возможность вести более здоровый образ жизни с врачом.


Stress is a major killer of willpower. When we're overworked and frustrated, we succumb to behaviors we'd rather work against. By developing good personal habits, we're more likely to stay on track when stressed.  Incorporate certain activities, like working out and studying, into your daily routine. This can help combat stress. If activities that take willpower are seen as a necessary part of day-to-day life, like brushing one's teeth at night, you're less likely to shirk on those duties when stressed.  Also, people with good habits are less affected by stress. Regular exercise, a healthy diet, and a solid sleep schedule can all help lessen how much stressful life events affect you. Procrastination can kill willpower. Putting off duties that are seen as a burden makes us more likely to not do them at all. Avoid procrastination as much as you can if you want to ramp up your willpower. Procrastination is often rooted in perfectionism. People tend to put things off as they're stressed out about not doing them perfectly. Understand delaying work does not actually reduce this stress and can actually heighten it. You're better off just getting to work despite reservations than ruminating over the task at hand. Journaling can help increase willpower as you can see a log of your progress. Setbacks will feel less harsh when you can look at them in comparison to your achievements. Say you gained five pounds over the holidays. Look back at your journaling from when you started your weight loss journey to remember how far you've come. No one can do everything. If you want to sustain your willpower, seek out support from others.  Certain specific tasks, like quitting drinking or smoking, have support groups at hospitals and community centers that can help. Talk to your friends and family members about what you're trying to accomplish. Ask them to support you along the way. If you're trying to cut back on drinking, for example, ask that your family members not drink in front of you.

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Приобретайте полезные привычки. Не мешкайте. Ведите дневник. Заручитесь поддержкой.


Stress is one major cause of teeth grinding, so you should aim to relieve your stress. You can relieve the stress in your life by attending stress counseling, exercising, or meditating. You may also consider looking into natural remedies to reduce stress. There is also a large variety of tea plants, like chamomile and lavender, which can calm you down before bed time. Here are some other ways to reduce your stress:  Eliminate any major sources of stress in your life. If you're stressed out because of an unbearable roommate or a terrible relationship, it's time to get these negative sources out of your life and move on. Go to bed and wake up at the same time every day. This will give you more energy to deal with your daily life. Have fun with friends. Make time to laugh, be silly, and just do nothing with your friends. This will help you unwind. Eat well. Eating three well-balanced and healthy meals each day will make you feel more balanced and less irritable.  Make sure that your meals contain some raw fruits or vegetables to exercise your during the day. This may help to reduce teeth grinding at night. Stop drinking soda, coffee, and energy drinks and try not to eat too much chocolate. Caffeine is a stimulant which will make it more difficult for you to relax your mind and the muscles of your jaw, especially at night making you agitated throughout the day. Alcohol is a depressant which will make it more difficult for you to sleep healthily. Teeth grinding tends to get worse after alcohol consumption. Though alcohol may make it easier for you to fall asleep, it will make you sleep a less restful, more shallow sleep, which will increase your teeth grinding. Stop yourself from stress-related habits that have to do with your mouth. Chewing non-food items is a sign of an increased stress level. For example, if you tend to chew on pencils or pens when you are stressed out, you should eliminate that habit.If this is particularly challenging, you can chew gum or suck on a mint whenever you have the urge to chew on...

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Уменьшите стресс. Исключите кофеин из своей диеты. Старайтесь не употреблять спиртное. Перестаньте жевать несъедобные предметы. Приучайте себя не сжимать челюсти в течение дня. Добавьте кальций и магний в ваш рацион. Расслабьтесь перед тем как лечь в постель.


Stress releases the hormone cortisol, which encourages your body to store fat. Try meditation, yoga or changing your schedule to reduce your stress. The place that you store fat, may depend upon genetics; however, studies have shown a correlation between stomach fat and stress. People who don't get at least 7 hours of sleep per night are more likely to store fat in their stomach, hips and thighs. Give yourself 1 hour to decompress before you want to start sleeping. Love handles may have appeared slowly, over the course of a decade or more. This slow weight gain can be caused by a sedentary lifestyle, so try the following things to get moving:  Buy a pedometer. Make sure you are walking 10,000 steps during the course of your daily routine.  Stand up while you talk on the phone, watch television or on the bus. You may think that sitting is unavoidable, but standing for just a few minutes can help with lower body weight loss. Add in a 30 minute walk every day, in addition to exercise. This walk can be done on your lunch break, in the morning or after dinner. Any added exercise will start to give you skinnier hips.

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Сфокусируйтесь на снижении уровня стресса. Высыпайтесь. Будьте активнее.


Stressful situations release hormones and endorphins in the bloodstream, which, in turn, deposit toxins in the liver and slow it down. Eliminate stress in any areas of your life that you can. Consider anti-stress activities like yoga and meditation. When you expose yourself to chemicals, your liver has to work overtime to keep you healthy. Reduce the number of chemicals you are exposed to by using cleaning products made from natural ingredients. Also helps to use organic and natural products for you own personal hygiene. The more toxins in the air, the more toxins your liver has to remove from your body. Air purifiers are particularly good investments if you live in the city or near a highway, as cars deposit many toxins into the air. Exercise helps you maintain a healthy body weight, which in turn lowers your risk of fatty liver disease. Exercise also improves the function of liver enzymes. However, excessive weight training is connected with elevated liver enzymes, which is why you should stop exercising 48 hours prior to a liver function test.

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Снизьте уровень стресса. Используйте естественные чистящие средства. Приобретите очиститель воздуха для дома. Занимайтесь спортом.


Stressful situations, such as when someone is angry with us, can provoke a “fight-or-flight” response that speeds up our heart rate, makes your breathing rapid and shallow, and sends stress hormones surging through your body. Counteract this response with deep breathing to help you remain calm. Remember: two angry people make a tense situation twice as bad.  Inhale for a count of 4. You should feel your lungs and abdomen expand as you inhale.  Hold for 2 seconds, then slowly release your breath for a count of 4. As you exhale, focus on relaxing the muscles in your face, neck, and shoulders. Reacting calmly to the angry person will help defuse a tense situation. Responding with anger of your own will only escalate the situation and will usually make things worse. Going for a walk, meditating, and counting backwards from 50 are all ways you can  calm yourself down. It can be very difficult to disengage personal feelings from a confrontation with an angry person. Remember that anger is often a sign that the other person has not learned to respond in a healthy, assertive way to situations s/he experiences as threatening. Studies have shown that when people remind themselves that they are not responsible for another person’s anger, they are less likely to feel upset by it.  Anger escalates because of several factors: insecurity, lack of choices, disrespectful behavior, or aggressive or passive responses to a problem. People feel insecure when there is a degree of unpredictability in a situation. When a basic degree of order and security are threatened, people may react in anger. People may respond with hostility when they feel choices are limited. This stems from a sense of powerlessness from having little to no options in a situation. When people feel they are being disrespected, they may react in anger. For example, if you speak to someone in an angry tone or are not respectful of someone's time, s/he may become angry with you. People may become angry to make themselves feel better. If someone is angry, consider...

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Сделайте  глубокий вдох. Контролируйте свои эмоции. Не воспринимайте ситуацию близко к сердцу. Сохраняйте спокойствие. Замечайте ухудшение коммуникации.


Stretch your shoes overnight by filling them with water, then freezing them. The easiest way to do that is to place a resealable plastic bag that’s about halfway full of water into the shoe. Make sure the bag is sealed tightly so you don’t spill any water in the inside of the shoe, as this could damage the insole.  If you're concerned the bag might break, use 2 bags instead, placing one inside the other.  You can try this with any type of shoe, but it might work better for open-toe, peep-toe, or athletic styles. If the toe box on your shoes is very narrow, it might be hard to arrange the bag so it reaches all the way down into the shoe, and it might not stretch evenly. Leave the shoes in the freezer for several hours or overnight. Give the shoes enough time to make sure the water is frozen completely solid. Putting your shoes on a tray or a baking sheet will keep the bottom of your shoes from touching a surface your food might come in contact with. You can also place them into a large bag or on a sheet or parchment paper. However, you can just put them directly into the freezer, if you want. Once the ice is completely frozen, take the shoes out of the freezer. Leave them in a warm, dry place for about 15-30 minutes, or until the ice starts to melt. Then, wiggle the bag back and forth until you can remove it from the shoe. It’s better not to let the ice thaw out all the way. If there are any holes in the bag, the water could leak into the shoe and damage it.

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Наполните пакет с герметичной застежкой водой до половины и поместите в обувь. Поставьте обувь на поднос и уберите в морозилку. Оставьте обувь при комнатной температуре на 15–30 минут, после чего извлеките пакет.


Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground.  Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg. o planks. The plank exercise is a great way to build your endurance and strengthen both your abs and your back. To do a plank: Lie face down, your hands flat on the ground at head level. Lift up off the ground, on your toes, and resting on your elbows with your hands flat. Your back should form a straight line from head to foot. Tighten...

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Выполняйте упражнения на растяжку перед бегом. Выполняйте подъемы ног. Помаршируйте. Согните ногу в колене и прикоснитесь к ягодицам. Сделайте выпады. Выполните растяжку, стоя на руках. Потяните заднюю поверхность бедра. Сделайте планку.


Stretching and twisting your body can help improve blood circulation, which helps keep you awake. Rolling your head/neck for about 20 seconds can help as well. Massaging any of the following points will improve circulation and ease fatigue:   The top of your head. Lightly tap it with your fingertip or use a scalp massager. The back of your neck. Back of your hands. Right between the thumb and index finger is best. Just below the knees. Earlobes. Just because you're sitting down doesn't mean you can't use your muscles. So exercise at your computer, or get up every once in a while and stimulate some blood flow to keep you alert.  Try simple exercises like jumping jacks, push-ups, crunches, and squats. Don't push yourself like you do in the gym; instead, just exercise enough to get your blood flowing and keep your coworkers from noticing your strange behaviour! Stay on your feet as much as possible. If you're sitting most of the time, get yourself up every 20-30 minutes. If you need any motivation to stand more of the time, consider this: people who stay seated for less than three hours a day add almost two years to their life expectancy.  If you have to sit down, get the most uncomfortable chair you can find. Try not to sit in anything that will make you sore if you stay there. Make sure the back is upright, forcing you to sit up very straight. Don't allow your head to rest on anything — your hands, the desk, the wall. Some people take a short walk to re-energize themselves. It's generally thought to be a good distraction, especially if you're sitting in front of a computer screen all day long.   Any paperwork that may be pending which you have to carry to your colleagues or a manager (like signing a cheque or documents), keep aside. When you feel sleepy, take it to the person for signing (or any other action). Upon returning to your desk, you'll feel more awake again and you'll have been active. Studies show that taking short breaks from work actually helps your productivity. So if you're worried about missing...

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Попробуйте растягиваться. Попробуйте акупрессуру. Делайте упражнения в офисе. Прогуляйтесь — это дает силы.


Stretching exercises are recommended to relieve the frequency and severity of muscle cramps. In the run up to a marathon, you should aim to do at least 5 to 10 minutes of stretching, three times per day.  As cramps are most frequently experienced in the calves, you should focus on stretching these muscles. One good calf stretch involves starting in a standing position about 60 – 90 centimeter (35.4 in) from the wall, keeping the soles of the feet flat on the floor. Step forwards with one foot and lean your hands against the wall until you feel a stretch in the calf of your back leg. Hold for 10 to 15 seconds before switching to the other leg. For more information on beneficial stretches, see this article. There are a couple of things you can try to prevent calf muscle shortening (and the resultant cramps) during sleep. These include:  Keeping the legs slightly elevated by placing a pillow under the feet while sleeping on your back. Hanging the feet over the edge of the bed while sleeping on your front. Dehydration or the loss of fluids is the major cause of cramps. Therefore, it is essential to stay hydrated while you are training for a marathon, while you are running during a marathon and after the marathon is over.  Before training (or the marathon itself) it is recommended that you pre-hydrate by drinking only water - sports drinks will not benefit you at this stage, as no electrolytes have yet been lost. You should also avoid caffeinated drinks in the lead up to the race, as these have a diuretic effect that can lead to water loss. Rehydrate with water during the first 60 minutes of exercise, and with a sports drink after 60 minutes of exercise. After an hour of exercise, your body loses energy and electrolytes which the sports drink helps to replace. To maintain proper body hydration, it is recommended to drink 5 to 12 ounces (148 to 355 millilitres) of water for every 20 minutes of activity. Before and after running, take in 4 to 8 ounces (118 to 237 millilitres) of water. The amount of fluid intake...

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Выполните упражнения на растяжку. Держите ноги в правильном положении во время сна. Пейте должным образом перед, во время и после пробежки. Измените тип или марку кроссовок, которые вы носите. Поддерживайте здоровое питание. Попробуйте есть больше углеводов. Убедитесь, что вы выбрали нужный темп. Попробуйте отрегулировать интенсивность вашей тренировки перед марафоном. Убедитесь, что вы достаточно спите.


Stretching helps flexibility, which makes your stride better.  Use dynamic stretches that move your body while stretching. For instance, start by swinging your arms frontward and backward, then moving on to twisting the top half of your body around to each side. Next, try forward lunges. Step forward with one knee, bringing the other knee almost to the ground. Step forward with the other leg, bringing the other knee almost to the ground. Continue forward with the lunges.  Move on to exercises that will warm up your muscles. For instance, you can hop in place. You can also jog slowly in place bringing your knees up high, and then jog slowly in place while trying to pull your heels up higher in the back as you jog. Faster runners actually take more steps than slower runners.  One way to shorten your stride is to run while jumping rope. That is, take the jump rope out to the track with you. Start out how you would normally jump rope, using two feet.  Begin alternating feet, running in place while jumping.  Move forward while jumping. Once you get the rhythm, start running around the track while still using the jump rope. The jump rope helps rein in your stride.  Another way to shorten your stride is to count your steps in a minute, and then try to up that number little by little. That is, maximize your oxygen intake by using your nose and mouth to inhale and exhale. Your muscles need oxygen to work their best. Take some time to focus on your breathing. As you're running, concentrate on breathing through both your mouth and nose at the same time and blowing air out through both at the same time. If you notice you're only breathing through one or the other, take a moment to focus and correct it. Keep your posture good, and hit the ground with the middle of your foot. Your foot should land below your hip. For good posture, imagine you have a string running up your back that keeps everything upright and straight. Keep your chin up, literally, and focus ahead. Also, try to relax your body, including your shoulders,...

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Перед пробежками разминайтесь и делайте растяжку мышц. Укоротите шаг. Позвольте своим мышцам дышать. Поработайте над техникой. Используйте автоматическую беговую дорожку. Используйте во время бега руки.


Stretching out your shirt by hand will be much more effective if the fabric is wet. Use cold water when you wash the shirt to avoid causing your item to shrink even more. If you're hand washing, be sure to squeeze out excess water before stretching the shirt. Don't, however, wring the fabric. Instead, just press on the shirt. There should be enough room to lay the shirt out flat on the towel. Spread the shirt out fully, making sure there are no folds or creases in the fabric. Lay the shirt face-up so you can see the collar. For each edge, aim to stretch the fabric by an inch or 2 (5 cm). Start with each sleeve, gently pulling an equal amount on the ends of the left and right sleeves. Next, pull the fabric outwards along the top line and collar of the shirt, as well as the hem. Finish up by pulling on the sides. Now that you've tried to stretch your shirt out, let it dry before checking if it worked. It may take several hours for the shirt to completely dry, so be patient.

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Постирайте рубашку вручную или в стиральной машине. Положите чистое полотенце на ровную поверхность. Потяните за бока рубашки. Оставьте рубашку высыхать на полотенце.


Stretching your wrists can help relieve the pressure on your nerve and reduce your pain. Try doing ten reps of the following exercise at least once a day:  Hold your arms straight out in front of you with your palms facing down. Bend your wrists towards you so that all ten fingers are facing up towards the ceiling, and hold this position for five second. Relax and straighten your wrists. Make a tight fist with both hands. Bend your wrists away from you so that all ten fingers are pointing towards the floor, and hold this position for five seconds. Relax and straighten your wrists. Wait five second before repeating. Try incorporating a yoga practice into your routine. It has been shown to reduce pain from carpal tunnel syndrome, while also improving hand strength.  If you don't want to take classes at a studio or gym, you can purchase a video or find a free one online. Then you can practice your yoga in your own home whenever it is convenient for you. As much as possible, try to avoid doing things that cause your carpal tunnel pain to become worse. If you are not able to stop doing some activities (particularly typing) you may be able to find ergonomic devices that will decrease the strain on your wrist while you do them. The following activities are common triggers for carpal tunnel pain:  Activities that put a lot of pressure on the heel of your palm (like push-ups) Activities that require constant back and forth movement of your wrist (like typing, sewing, or playing video games) Activities that require forceful grasping (like using garden clippers) Activities that expose your hands to vibration (like using power tools)

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Выполняйте упражнения для запястья. Занимайтесь йогой Воздерживайтесь от действий, которые усиливают боль.


Strictly speaking, a power nap should be between 10 and 30 minutes. However, shorter and longer naps may also offer different benefits. Thus, you need to decide how long you have to nap, and stick with that amount of time. If you don’t have much time, but are so sleepy you cannot continue on with whatever you’re doing, a two to five minute nap, called a “nano-nap” can help you deal with some of that sleepiness. Naps between five and twenty minutes are good for increasing alertness, stamina, and motor performance. These naps are known as “mini-naps”. This is what most people refer to when they refer to a “power nap”, and is ideal for most people. In addition to the benefits of shorter naps, a power nap can help the brain rid itself of unnecessary information stored in short-term memory, and can also improve muscle memory.  A power-nap captures the benefits of the first two of the five stages in the sleep cycle. These first two stages take place in the first twenty minutes. In addition to making you feel more rested and alert, the electrical signals in your nervous system strengthen the connection between neurons involved in muscle memory, making your brain work faster and more accurately. It can be especially useful to take a power nap if you are trying to remember a lot of important facts, for example, for a test. Known as the “Lazy Man’s Nap”, this long nap allows you to reach slow-wave REM sleep (commonly known as deep sleep). Meaning that you get to go through an entire sleep cycle. If you have the time, and are extremely physically and mentally tired after pulling an all-nighter, for example, this nap could be useful because it gives your body enough time to repair itself. While there are benefits to longer naps, you also run the risk of developing “sleep inertia”, which is the heavy, groggy feeling you sometimes feel after napping.

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Решите, как долго вы собираетесь спать. Вздремните 2–5 минут. Вздремните 5–12 минут. Поспите 20 минут. Поспите 50–90 минут. Учтите последствия 30-минутного и более продолжительного дневного сна.


Strictly speaking, the dividend payout ratio accounts only for regular dividends paid to investors. However, sometimes, companies offer one-time dividend payments to all (or only some) of their investors. For the most accurate payout ratio values, these "special" dividends should not be included in dividend payout ratio calculations. Thus, the modified formula for calculating dividend payout ratios during periods that include special dividends is (Total dividends - Special dividends)/Net income. For example, if a company pays regular quarterly dividends totaling $1,000,000 over a year but also paid out one special $400,000 dividend to its investors after a financial windfall, we would ignore this special dividend in our payout ratio calculation. Assuming a net income of $3,000,000, the dividend payout ratio for this company is (1,400,000 - 400,000)/3,000,000 = 0.334 (or 33.4%). One way that people with money that they want to invest compare different investment opportunities is by looking at the history of  dividend payout ratios that each opportunity has had. Investors generally consider the size of the ratio (in other words, whether the company pays a lot or a little of its earnings back to investors) as well as its stability (in other words, how widely the ratio varies from one year to the next). Different dividend payout ratios appeal to investors with different objectives. In general, both very low and very high payout ratios (as well as those that vary greatly or decrease over time) signal risky investments. As suggested above, there are reasons why both high and low payout ratios might be appealing to an investor. For someone who's looking for a secure investment that's likely to provide a steady income, high payout ratios can signal that a company has grown to the point that it doesn't need to invest heavily in itself, making for a safe investment. On the other hand, for someone who's looking to seize a lucrative opportunity in the hopes of making big earnings in the long run, low payout ratios can...

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Можно вычислить разовые дивиденды на особых условиях. Используйте доли доходов, выплачиваемых в виде дивидендов для сравнения инвестиций. Выбирайте высокие коэффициенты для получения постоянного дохода и низкие – для растущего потенциала. Остерегайтесь слишком высоких коэффициентов дивидендных выплат.


Strictly speaking, they are exactly the same as a traditional savings account, minus the brick-and-mortar bank.  Usually, such internet-only accounts can offer higher interests rates because of lower overhead costs (physical bank locations staffed by employees, etc.). If you do not mind the inability to literally walk into your bank and transact business or talk face-to-face with someone about your money, internet savings accounts should be considered. If your internet bank makes this process anything less than very simple, you may want to find a new internet bank. This process should be straightforward and fee-free. If you have a checking account, you will likely be given a debit card, and you may be able to access savings account funds with this card.  Check your internet bank’s policies. You should be able (and may be required) to link an external account to your internet savings account.  To make the link, you will need to enter details about your external account (account number, etc.).  The linking process may not be immediate, and you may be required to make a small transaction between accounts to prove the connection is legitimate. It is possible, but hardly universal, that you may incur fees from one or both institutions when transferring funds.  Keep in mind that the U.S. federal withdrawal limit applies to internet savings accounts as well.

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Знайте все о вашем интернет-сберегательном счете. Свой баланс и лимит на снятие вы можете проверить через интернет. Через интернет вы также можете переводить средства на чековый счет, открытый в том же самом интернет-банке. Вы можете переводить деньги на счет в другом банке.


Striding uphill, against the force of gravity, will force your legs and butt to work harder. Walking on an incline can also be easier on your knees.  After warming up, increase the incline on the treadmill every few minutes until you reach a 10% incline.  Your legs, butt, and lungs should feel challenged, but not exhausted. If you are unable to talk, lower the incline. If you have enough breath to sing, raise the incline higher. Steady cardio can actually lead to muscle loss, which is not what you want when you're trying to tone and shape your butt. Interval training means you alternate between periods of sprinting and walking, but it can be adapted for just walking, too.  Try applying intervals to inclines. Set the incline to 8% and hold on to the handles, digging your heels into the treadmill and lifting your knees. It should feel like you're dragging yourself through the mud. After one or two minutes, go back to a 1% incline and rest for a minute. To practice intervals without sprints, walk at a slow pace for 90 seconds. Then increase the speed to a quick walk, but not a run or jog, and do that for 30-60 seconds. Then go back to your slower pace for another 90 seconds, and so on. Pay close attention to what you're doing so you don't fall and walk at a slower pace than you're used to. Walking backwards expends more calories and makes your glutes and hamstrings work harder than walking forwards.  Because walking backwards on a treadmill is risky, make sure you are not overtired when you try it. Start with the treadmill on the slowest setting, then increase speed slowly once you feel comfortable. Set your treadmill on an incline for an additional challenge, or alternate between walking forwards and backwards to keep your workout interesting.

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Измените угол наклона на беговой дорожке. Попробуйте выполнять интервальные тренировки, чтобы сжигать больше калорий, не теряя мышечную массу. Ходите по беговой дорожке назад, чтобы задействовать ягодичные мышцы.


Strike up a conversation with him and pay attention to the way he interacts with you. If he is an outgoing person and likes you, he’ll playfully touch you while you talk. The occasional shoulder brush or hand-grab to show you something are tell-tale signs. If he is shy, he won’t be as obvious. If this is the case, he may blush or stare at you while you talk. A true smile extends beyond the normal width of a mouth. If his smile is across his whole face, he’s being affected by you in a good way. If his teeth aren’t showing, he’s most likely forcing the smile. This means that he’s humoring you and isn’t interested. All of his muscles will be pulled to show off his body to his best advantage when he’s talking to you if he’s trying to impress you. He’s often stand with his hands on his hips to suggest confidence. When a man is interested, he’ll stand directly in front of you to show full attention and make it possible to lean in to get closer with ease.  If he’s not interested, his shoulders will face away from you.

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Итак, начните общаться с ним. Обратите внимание на его улыбку. Обратите внимание на его позу.


Strip bandages come in a variety of sizes and types. These bandages are ideal for covering small cuts and scrapes and minor wounds. These bandages are particularly effective for use on wounds on your hands and/or fingers, as they easily cover small cuts while staying firmly attached when applied to unusual angles. Strip bandages come in single-size packs and multi-packs with many sizes. Whenever selecting a strip bandage, make sure the padded gauze part of the bandage is larger than the wound itself. Most strip bandages, made up of an elastic or cloth adhesive sticker over a small bit of gauze, come packaged individually. Remove the bandage from the packaging and remove the coverings on the adhesive part of the bandage before trying to apply it. Strip bandages have a small piece of gauze centered in piece of adhesive tape. Place the padded gauze section of the bandage directly over the wound. Be careful not to apply the adhesive tape part of the bandage to wound, as this can open your cut when removing the bandage.  If necessary, you can apply a small amount of anti-bacterial ointment to the gauze pad before applying the bandage to the wound. Try to avoid touching the gauze with your fingers so that you don't transfer any dirt or germs to the bandage. Once you have covered the wound with the gauze part of the bandage, gently stretch the adhesive tape part of the bandage and attach it firmly to the skin surrounding the wound. Make sure there is no slack or any gaps in the adhesive tape so that the bandage stays securely in one spot. You will want to remove and replace the strip bandage regularly. When changing the bandage make sure to clean and dry the wound thoroughly and allow it to be exposed to the air for a few minutes before reattaching a replacement bandage. Take care not to allow any tugging or pulling on the wound itself when removing a bandage. You should replace strip bandages anytime they get wet. Also, you will want to change the bandage as soon as the gauze pad becomes soaked with fluid draining...

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Узнайте, в каких случаях используются узкие повязки. Выберите размер повязки. Снимите обертку. Накройте рану марлевым компрессом. Крепко прижмите лейкопластырную часть повязки. Регулярно меняйте повязки.


Stripes are so easy to mix with other prints that they may as well be considered a neutral, like denim or black. When you're at a loss as to how to mix a complicated print with another one, just pick your favorite color from the print and find a striped version of that color to add as a second layer. Believe it or not, stripes match everything from paisley to ikat to polka dots, so when in doubt, let them be your fallback. Round polka dots offset the straight lines in plaids and stripes, adding interest to any outfit or room. Choose large dots and small lines or large lines and small dots, but remember not to mix two prints of similar scale. Style experts often say that "animal on animal" is the way to go when mixing prints. The organic patterns in animal prints like leopard and tiger stripes naturally look great together. Don't be afraid to use contrasting colors when you're mixing similar animal prints! You can't go wrong when you mix two different black and white prints, so this is a great option for beginner print mixers. Black and white polka dots look brilliant with black and white stripes or gingham. You can go bold with your print choices if your color scheme is black and white. If you're just not sure if those floral pants are going to look right with your paisley top, try experimenting with print mixing using accessories at first. For example, introduce a bold new print to your wardrobe in the form of a scarf or belt instead of a blouse. Wear a pair of patterned earrings instead of buying a funky-printed vest to see how it feels to mix prints. At home, go crazy with throw pillows, framed pictures and throws before you splurge on new wallpaper or reupholster your sofa. Once you get used to mixing and matching prints, you'll start sensing what works and what clashes.

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Рассматривайте полосы, как нейтральные. Комбинируйте горошек с клеткой или полосами. Комбинируйте два вида животного принта. Комбинируйте черно-белые узоры. Используйте аксессуары, чтобы было легче смешивать разные узоры.


Stripping pulls out the outer guard of hairs once the hairs “blow”—or die and start to shed off. Only strip once the coat is blown, which will make hair removal much easier and be less likely to hurt your Westie. Make stripping a regular part of grooming your Westie. If you don’t strip your Westie regularly, you may need to strip all the way down to his undercoat layer, which can leave him looking bare. To strip your Westie, you’ll need to pull out dead hair with your fingers. Be aware that this can cause your Westie pain or discomfort if you don’t know what you’re doing. Do not try to pull out hairs that are still growing out of the skin. Grasp hairs that are sticking out further than other ones and gently pull on the hairs. If the hairs do not come out easily, then stop pulling. The hairs may not be ready to come out yet. Always make sure to pull out hairs from the coat in the direction that your Westie’s fur is growing to make pulling out dead hairs easier and reduce discomfort for your dog. Go with the grain of your Westie's fur rather than against it. If you find the coat is slippery or you are having trouble grasping hairs, then you can apply a bit of chalk to your hands and fingers. The chalk will help you keep a firmer grip on the hair and make it much easier to pull out dead hairs.

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Займитесь триммингом меха собаки, когда заметите появление отмерших волос. С помощью пальцев начните выщипывать из меха собаки отмершие волосы. Работайте по направлению роста волос. Обрабатывайте пальцы мелом, если вам трудно ухватываться за волосы.


Stroke the copper item in a linear motion to give the metal an even grain so the patina will be smooth and not patchy. You may skip this step or experiment with cleaning portions of the copper if you are trying to create an art piece with a contrasting new and aged appearance. Remove soap, oils and film from the copper. Wipe and pat the copper item dry with a soft cloth. There are many possible solutions you can use to oxidize copper, depending on the final color you are trying to achieve. Several are listed here using common household items or items available at a drug or grocery store.  Warning: always wear rubber gloves and work in a ventilated area when handling ammonia. Safety glasses and a respirator mask are recommended. Be ready to wash your skin or eyes with running water for fifteen minutes in case of spills. To create a green patina, mix 2 cups (480 mL) white vinegar, 1.5 cups (360 mL) pure non-detergent ammonia, and 0.5 cups (120 mL) non-iodized salt. Mix in a plastic spray bottle until the salt dissolves. Use less salt to reduce the amount of green in the patina.  For a brown patina, mix baking soda in a spray bottle full of hot water until additional baking soda will not dissolve.  You may buy a commercial antiquing solution and follow the instructions on the packaging to achieve the desired color. Liver of Sulphur is commonly used for copper. Spread newspapers underneath it to protect the surface it is standing on from spills. Spray the copper with the solution and wait an hour to see if it develops. If it has, you can continue to spray hourly, focusing on portions where the patina didn't hold. Otherwise, spray twice a day until the patina becomes visible. Leave it outside during this time to speed up the oxidization.  If you want to have more control over exactly where and how the patina forms, scrub with a scotch brite pad, brass brush, or cotton swab after spraying. Wear gloves and safety glasses for this if your solution contains ammonia, acids or other dangerous chemicals. If you are in a...

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Потрите медный предмет жесткой губкой с водой. Помойте медь мягким средством для мытья посуды и тщательно смойте пену. Подготовьте раствор в соответствии с желаемым цветом. Прежде чем обрабатывать медь раствором, перенесите ее на улицу или оставьте в помещении с хорошей вентиляцией. Обрабатывайте медь как минимум дважды в день.


Strong, bright lighting will make it easier for you to spot imperfections such as air bubbles, brushstrokes, dents, and bare patches. Having good ventilation is also important as some varnishes and thinners contain strong fumes, which might make you feel lightheaded or nauseous. If the fumes are too strong for you, consider opening a window or turning a fan on. The area you will be working in must be very clean and free of dust. You may have to mop or vacuum your work space to prevent dust from settling on your work and ruining it. If you are working outside, avoid windy days, otherwise tiny dust particles may land in the wet varnish and ruin the finished look. The temperature in the area you will be varnishing should be between 70 °F and 80°F (about 21°C to 26°C). If it is too hot, the varnish will dry too quickly, resulting in tiny air bubbles forming. If it is too cold or humid, the varnish will dry too slowly, thus giving tiny dust particles more time to settle onto the wet varnish. When varnishing wood, you will be working with chemicals that may be harmful if they get on your skin; they may also ruin your clothes. Before starting to varnish your wooden piece, consider wearing some clothes that you would not mind getting dirty or stained, as well as some protective gloves and glasses. You may also consider getting a dust mask or a ventilated face mask. There are many different types of varnishes available, each with its own benefits and drawbacks. Some varnishes are easier to use than others, while others are better for certain projects. Choose one that suits your project and preferences.  Oil-based varnishes, including some polyurethane varnishes, are very durable. They usually have to be mixed with a paint thinner, such as turpentine. They also have strong fumes and must be used in a well-ventilated area. The brushes you use must also be cleaned well in order to preserve them and make them last longer. Acrylic and water-based vanishes have low-odor and can be mixed with just water. They tend to dry...

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Выберите хорошо освещенное, хорошо проветриваемое помещение. Выберите помещение, в котором нет пыли и грязи. Обратите внимание на температуру и влажность. Надевайте подходящую защиту. Найдите подходящий лак.


Strong-smelling perfumes or colognes may be bothersome to him. The scent of a dog may be especially unsettling. Calmly petting him and allowing him to rub up against your hand will relax him. You may need to spend extra time on this step, depending on if your cat has a calm or skittish temperament. A cat can be held by the scruff with a collar on, but this is not recommended unless you are experienced with handling cats in this way. Although the scruff is flexible, the collar is not, and you might tighten the collar around his neck by accident. Having your cat on a sturdy and even surface, such as a table or counter top, will allow you to scruff him more easily. You could also use the floor as a supportive surface, if your cat seems to be more comfortable on the floor. Rest your hand at the back of your cat’s neck and gently grasp the loose skin in this area with your entire hand. Grasp as close to the ears as possible to lessen the chances that your cat will struggle or attempt to bite you.  Your cat’s ears should go back slightly when you grasp the skin right behind the ears. This will let you know that you are grasping in the right place. When you tighten your grasp, the skin should still feel relatively loose in your hand. If it feels tight, you may have grasped too much skin; loosen your grip slightly. Your cat will probably let you know if you are holding the skin too tightly. Do not grab too little scruff. This could cause you to pinch your cat’s skin. Re-adjust your grip to pick up more skin. Unless your cat is very aggressive, you should notice that he doesn't mind the grasping at all; he might even become very still. Sometimes this alone is enough to stop your cat from doing something you don't want him to do, or to calm him while you clip his nails or give him medication. Before attempting to lift your cat by his scruff, remember that cats, especially older ones, typically do not need to be held this way. Unless it’s a mother cat carrying her young from one place to another, cats usually do not...

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Смойте со своего тела любые запахи, которые могут раздражать кота. Погладьте кота, прежде чем взять его за загривок. Снимите ошейник, если он есть. Поставьте кота на надежную поверхность. Берите кота, когда он не спит и расслаблен. Поднимите кота за загривок. Если кот тяжелый, будьте осторожны. Держите кота в таком положении лишь столько времени, сколько нужно. Отпустите кожу.


Stubborn black soot stains that bake onto fireplace or woodstove glass can be very difficult to remove. But hot fires will help loosen the stains from the glass and make them easier to remove with cleaning  Before cleaning your glass, burn one or two hot fires in your fireplace or woodstove to loosen up the soot and dirt that’s built up on the glass. Alternatively, you could burn a creosote removal product or add a few big spoonfuls of 'Red Devil Lye' to the fire box to help soften and reduce the buildup. You should never try to clean a fireplace or woodstove when it’s hot, and this applies to the glass as well. You could burn yourself or crack the glass if you're not careful. To be safe, let the stove or fireplace cool for at least 6 to 8 hours before trying to clean it. If you can, wait a couple of days. You should check the temperature before trying to touch it. For fireplace and woodstove glass that’s relatively clean and well-maintained, you may just have to wipe away a thin layer of haze from the glass. Soak a microfiber cloth or paper towel with water. Wring out the excess, and wipe the inside of the glass with the damp cloth.  You could also use old newspaper for the first wipe down to clear away some of the haze. Make sure to wear gloves while you clean the stove, whether they are reusable or disposable. This will be sufficient to remove the white or grayish haze that can build up on glass from the heat, smoke, and ash. If your glass is still dirty after a quick wipe, continue with the cleaning process. Take some fine white ashes from the fireplace or woodstove. Place the ashes into a bowl and add a few drops of water. Stir the ash and water mixture into a paste, adding more water if necessary. Dip a microfiber cloth into the ash paste and scrub the glass in a circular motion.  Add more ash paste to the cloth as necessary, and keep rubbing until you’ve removed the soot. Rinse the cloth with water, wring it out, and wipe the glass with the clean cloth. You can also use newspaper to clean the glass...

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Избавьтесь от черных пятен с помощью горячего пламени. Подождите, пока стекло остынет. Вытрите со стекла налет. Удалите грязь и сажу с помощью золы. Удалите коричневые пятна с помощью чистящего средства.


Students are always trying to balance work, school, and social lives, and trying to make enough time for all these things often means they skimp on sleep. But being tired during the day means you're more likely to fall asleep in class, and even when you are awake, you will have difficulty focusing, concentrating, and retaining information.  If you find you don't have time to get enough sleep because you're working too much, talk to your boss about taking fewer shifts. If you have too much homework, talk to your teachers about making more time for schoolwork during class time. If you're spending too much time with friends, restrict your social engagements to the weekends. For students over the age of 12, you likely need anywhere between seven to 10 hours of sleep every night in order to function optimally. If you're younger than 12, you likely need around 11 hours of sleep every night. Using caffeine to make up for a night when you didn’t get enough sleep can be dangerous, because the caffeine may prevent you from getting a proper sleep again, create a cycle of fatigue. The idea of having a bedtime may seem childish, but the routine can help you get a better night’s rest. This is especially important for people who have trouble falling asleep, because getting your body used to going to bed at the same time can help your body get on a schedule, and this may make it easier to sleep at night.  If you are going to bed at the same time every night but still wake feeling tired, try moving your bed time ahead by an hour and see how the extra hour of sleep affects your daytime wakefulness.  It’s important to stick to your schedule at all times, even on weekends and holidays. There are a number of things that can keep you up at night or prevent you from getting a sound sleep, and avoiding them will help you get to sleep faster and stay asleep longer.  Don’t exercise within three hours of going to bed, because exercise creates a rush of hormones and oxygen that will energize you and keep you from falling asleep. Avoid...

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Не жертвуйте сном. Ложитесь спать в одно и то же время каждую ночь. Не занимайтесь спортом и не ешьте перед сном. Подумайте о возможных заболеваниях, которые могут негативно влиять на ваш сон.


Students throughout the US complain that high textbook costs are a major burden on their finances. This can be avoided to some extent by hunting for better prices online. Sites like Amazon, Chegg, BigWords, AbeBooks, and DealOz can help you with book price comparison and purchasing discounted or used books. Thrift stores sell used and donated items at prices far below retail stores. Going here to add anything to your wardrobe is an easy way to save money.  It can take time to find the right clothes in thrift stores among all of the donations. Take time to peruse what's available until you find something you really like. Make an activity of it and go thrifting with friends so it is even more fun. Ask other students about which thrift stores in your city or town have the best clothes. Often different thrift stores have a reputation for having more of certain kinds of items (clothes vs. electronics, etc.). Whole Foods and the like have a number of wonderful products, but simply aren't affordable for people on a budget. Search for any low-income stores in your city or town (i.e. Aldi) and shop there. As organic and non-GMO products are becoming the norm, even low-income stores can offer high quality foods. There are a number of bulk product stores around the US. Consider investing in a membership to save on buying food in large quantities.  Even if you don't join a bulk store, you can still buy food communally. If you have roommates or live with family, pool your resources and buy food for everyone in single purchases to save money. For foods with long shelf-life (pasta, grains, canned goods, etc.) you can save a lot of money by buying them online. A number of online food stores exist with prices below retail like Thrive Market. Likewise, any vitamins you may need can be found at discount online. With any online purchases, be sure to look for digital coupons with a simple search engine query. Frozen food can keep for a long time and can also save you money. Research shows that you can save up to $600 a month buy...

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Покупайте учебники в интернете. Покупайте одежду в магазинах сэконд-хэнд или в стоках. Покупайте продукты в недорогих магазинах. Покупайте продукты большими количествами. Покупайте замороженные продукты. Покупайте дешевые аналоги товаров. Снимайте квартиру вместе с кем-нибудь. Пользуйтесь скидками для студентов. Планируйте путешествия заранее.


Studies  report that meditation can relieve anxiety in the brain. This is because meditation has a calming effect on the brain. Since worry is rooted in anxiety, getting your nerves under control can help you worry less or not at all. This relaxes your body. When you are able to relax your body, your mind takes that as a sign that you are not in danger and it can start the process of relaxation.  If you can't cross your legs, sit in any way that is comfortable for you. You can lie down, but be sure not to get too comfortable or you may fall asleep. If you sit in a chair, be sure there is a soft area around you in case you do fall asleep during meditation. This can happen to some people because of the intense relaxation they experience. You have an inner calming mechanism - your breath. When you focus on breathing, you will notice if you are breathing too quickly. If you are, just slow it down by breathing in deeper and exhaling completely. Try counting down your breaths. Breathe in for three seconds and then breathe out for another three seconds. Hold your breath for just a second or two before you exhale. Keep it all slow and steady to relax. Pay attention to what is going on inside of you while you are meditating. If you feel anxious, repeat the word “calm.” You may pick a different word or even a sound, as long as it is something that calms you. If you think of something that worries you, don't fight it off or you'll just get anxious. Consider it for a moment and then let it go. You may even want to say, "Let it go..." To bring yourself back to your day, open your eyes slowly, sit quietly for a moment, and then get on your feet. Stretch if you need to and walk away feeling relaxed and totally at peace. Easing yourself into your day will keep you from getting anxious, which can lead you to start worrying again.

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Начните ежедневно медитировать. Сядьте, скрестив ноги и положив руки по бокам. Закройте глаза и сосредоточьтесь на дыхании. Сосредоточьтесь на том, как вы чувствуете себя в данный момент, и позвольте себе почувствовать покой. Медленно встаньте.


Studies demonstrate that most people have huge blind spots about themselves, their behaviors, and their desires. It is easy to paint yourself as the hero of your own story, but consider what it is that you might be ignoring about yourself. By practicing mindfulness, you can take a look at yourself and your life more objectively. Mindfulness involves two components:  Paying attention to yourself. Think about who you are in this moment. What are you thinking about? What are you feeling? How would you describe your behaviors? Learning to pay attention to who you are and what you are thinking at each moment can make you more aware of your emotions and reactions. Observing non-judgmentally. When you have a strong emotional reaction, it can be useful to act as an objective observer of your own behaviors. Is your emotional reaction worth it? Rather than letting your feelings drive your life thoughtlessly, take a few moments to consider where these feelings are coming from and how you should be reacting to them. People who are introspective are more likely to behave morally and empathetically. The key is to compare how your behaviors measure up to your core principles. Are you meeting the standards you believe everyone should hold for themselves? Make a list of the qualities that are most important to you in others; then ask yourself how you might be able to embody these qualities. Many people who are uncomfortable with how they live their lives seek to escape from introspection and self-knowledge. They do this through alcohol, drugs, mindless entertainment, or other problematic behaviors. Don't give in to these temptations. Tell yourself that getting to know yourself is hard work that you must not try to shirk or escape. When people are trying to learn more about themselves, they instinctively begin to compare themselves with others. For example, someone who has recently changed jobs will likely compare herself both to her new colleagues and to her old colleagues in order to figure out how competent she is....

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Практикуйте осознанность. Соотносите ваши поступки и ценности. Не убегайте от реальности. С кем вы себя сравниваете? Просматривайте видеозаписи с собой. Жизнь динамична. Пройдите тест на определение типа личности. Медитируйте. Составьте список жизненных целей.


Studies have been mixed on the effectiveness of duct tape as a removal treatment for warts. Many physicians believe the duct tape treatment to be no better than a placebo and not a very effective way to remove warts. However, there has been some documented success with the use of duct tape on warts.  You can try the duct tape method by covering the wart in duct tape or electrical tape for six days. After six days, you can soak the wart in water and then gently remove any dead skin on or around the wart with a pumice stone or an emery board. You will need to then let the wart be exposed to the open air for 12 hours and repeat the process again until the wart is removed. This home remedy claims that the caustic effect of garlic can make the warts blister and fall off. Keep in mind this is not a medically verified treatment and may not work as effectively as medical treatments for warts.  Crush one to two cloves of garlic in a mortar and pestle until it forms a paste. Apply the garlic to the warts and cover them with bandages so the garlic can interact with the warts. Re apply fresh garlic to the warts once a day but avoid putting the garlic on any of the healthy skin surrounding the warts. You can smear the healthy skin with petroleum jelly so the garlic does not stick to the skin. Apple cider vinegar will not kill the HPV that is causing the warts but it has a high acidity content that can help the skin on the wart to peel off and fall away. You may experience some soreness and swelling on the warts once you apply the apple cider vinegar, but this should fade after a few days. Keep in mind this is not a medically proven removal method for warts.  Soak one to two cotton balls in two tablespoons of apple cider vinegar. Squeeze out any excess vinegar from the cotton balls but make sure they are thoroughly soaked. Apply the cotton balls to your warts and secure each cotton ball with gauze or medical tape. Leave the apple cider vinegar on the warts overnight. Repeat this every night with fresh cotton balls for one...

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Попробуйте избавиться от бородавки с помощью клейкой ленты. Используйте сырой чеснок. Вымачивайте бородавку в яблочном уксусе. Прикладывайте листья базилика.


Studies have named the sun as the No. 1 cause of wrinkles. Wear a broad-spectrum (UVA and UVB) sunscreen with an SPF of at least 30. There is no need to go above SPF 50.  You need to wear sunscreen even when it’s not sunny. If you’re tanned, this doesn't mean that you’re protected from the sun. Wear sunscreen no matter what!  Wearing sunscreen will not only prevent wrinkles; it will also reduce your risk of getting skin cancer.  Reapply your sunscreen often — at least every 2 hours. every day. Doctors recommend washing your face twice a day — no more than that. Over-washing your face can strip your skin of its natural oils and moisture so that wrinkles appear deeper; it may even cause new wrinkles to form.  Even if your skin is oily, don't wash your face more than twice a day, as it can irritate your skin and, if you have acne, it can cause further breakouts. People with mature skin (ages 40 and up) can likely get away with washing their faces with a cleanser each night, and only rinsing with cool water in the morning. Applying a toner to your skin after you’ve washed your face can help balance your skin’s pH and keep it looking healthier. Just be sure to avoid toners containing alcohol, as this can dry out your skin. Many moisturizers contain ingredients aimed at fighting and preventing wrinkles. Apply a moisturizer to your face twice a day: once after your morning face-wash and once after your evening face-wash. There is little evidence to suggest that day and night creams are particularly different; however, some ingredients in moisturizers are made ineffective by the sun. For example, retinol, a highly effective wrinkle-fighter, is rendered inactive by sunlight, as are most prescription medications. The skin around your eyes is different from the rest of your facial skin: it is thinner and more delicate, quicker to wrinkle and droop. For this reason, it’s worthwhile to use an eye cream in addition to your facial moisturizer. Look for an eye cream that contains collagen, vitamin C, peptides, and/or retinol.

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Используйте солнцезащитный крем. Каждый день умывайтесь. После умывания используйте тоник. Используйте высококачественное увлажняющее средство от морщин. Используйте хороший крем для век.


Studies have shown a person’s appearance can be an important element in any type of attraction, especially since it is the first thing we notice. Making sure that the picture you present is clean, pulled together and highlights your assets can help initially draw others to you. Taking care of one’s appearance can be a powerful form of attraction for many. Keeping your body clean can do wonders for keeping your appearance neat. Taking a shower most days of the week can ward off body odor and make your appearance fresh and appealing.  You don’t have to shower every day necessarily, but keeping dirt, oil, and sweat at bay can keep you smelling fresh. Shower in warm water with a lightly scented soap or shower gel. Choose a scent that you like, but make sure it’s not too heavy so that others aren’t overwhelmed by the scent. After you shower, moisturize your facial and body skin with a product formulated for your skin type. Moisturizer helps promote healthy, glowing skin, which studies have shown can be a powerful form of attraction to others.  Make sure to put on antiperspirant and/ or deodorant to eliminate or keep body odor at bay. Body odor can quickly turn off someone to whom you want to appear irresistible. If you participate in sports or other activities that cause you to sweat, consider showering after each time to ward off body odor that can develop from sweat. Oral hygiene is important to your overall health, but can also be important if you are talking to others frequently. Brushing and flossing regularly can not only maintain the health of your pearly whites, but also keep bad breath at bay, which could be a turn off for someone you are trying to attract.  Brush and floss your teeth at least twice a day, especially when you get up and before bed. Brush and floss after meals if you can. Having food stuck in your teeth can be unattractive, but also promotes the growth of bacteria, which can cause bad breath that may make others not want to talk to you. If you don’t have a toothbrush, chew a piece of gum,...

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Поймите, насколько важно хорошо выглядеть. Регулярно принимайте душ. Следите за гигиеной полости рта, пользуйтесь зубной щеткой и зубной нитью. Следите за своим весом. Стильно одевайтесь.


Studies have shown that blueberries in particular help protect the brain and may reduce the effects of age-related illnesses such as Alzheimer’s disease and dementia. Aim for 1 cup of blueberries a day; they can be fresh, frozen, or freeze-dried. Pomegranates (or pomegranate juice without added sugar) are also a good source of antioxidants. Many fish, including salmon, are rich in the omega-3 essential fatty acids that are necessary for brain function. These acids also reduce inflammation. Aim for a 4-ounce serving 2 to 3 times per week. Avocados offer another source of healthy fat — monounsaturated, which helps lower blood pressure and contributes to healthy blood flow. Nuts and seeds are great sources of vitamin E, which can help minimize the cognitive decline that accompanies age. Aim for 1 ounce each day of nuts or unhydrogenated nut butters. Raw or roasted doesn’t matter, but be careful of salt content. Eating whole grains promotes cardiovascular health, which promotes blood flow throughout the entire body, including the brain. Aim for 1/2 cup of whole-grain cereal, 1 to 3 slices of bread, or 2 tablespoons of wheat germ each day. Beans help stabilize blood sugar (glucose), upon which the brain depends for fuel. Aim for 1/2 cup of beans every day. Aim for 2 to 3 cups per day of either hot or cold tea. The small amount of caffeine that tea contains can help enhance memory, focus and mood. Tea also contains antioxidants.  Make sure the tea is loose leaf or in a tea bag: bottled or powdered teas are not effective. If you suffer from stress, you may need to reduce your caffeine intake as this can increase your anxiety/stress. Dark chocolate contains antioxidants and several natural stimulants, including caffeine, to enhance focus and concentration, and boost one’s mood. Aim for 1/2 to 1 ounce (but no more than that) per day. The brain is made up of roughly 80% water; when your brain is chronically dehydrated, it does not function properly. To calculate how much water you need to drink each day, take your...

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Ешьте антиоксиданты. Ешьте полезные жиры. Ешьте орехи и семена. Ешьте цельные злаки. Ешьте бобовые. Пейте свежий чай. Ешьте черный шоколад. Пейте достаточно воды. Попробуйте употреблять пищевые добавки.


Studies have shown that by increasing the amount of water that you drink, you can also increase your metabolic rate by as much as 40%. This increase may be a result of your body’s attempt to heat the water that you are ingesting, but the reason for the increase is unclear. Our bodies also often confuse thirst and hunger, so it is important to stay hydrated for that reason as well. Coffee has been shown to increase metabolism because of the caffeine content. One study showed that drinking coffee significantly increased the metabolic rate of both normal weight and obese subjects. Keep in mind that the metabolic effects of caffeine are small compared to other measures like exercise. Excess consumption of caffeine can also cause nervousness, insomnia, and other negative side effects. Combining green tea (even decaf green tea) with diet and exercise can improve your metabolic rate. One study showed that combining decaffeinated green tea extract with exercise created more dramatic results than exercise alone. Consider adding decaffeinated green tea extract or drinking a cup or two of green tea as a complement to your diet and exercise regimen. Crash diets dramatically restrict your caloric intake, which can have a negative effect on your metabolism. Even though you may experience some initial weight loss from a crash diet, crash diets ultimately slow down your metabolism and often lead to gaining more weight after the fact. Crash diets can also cause you to become deficient in some important nutrients due to the limitations that they place on the variety of your food intake.

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Пейте больше воды. Пейте кофе. Пейте зеленый чай. Ешьте здоровую пищу и избегайте радикальных диет.


Studies have shown that eating the right types of fat, like monounsaturated fats, can help reduce belly or visceral fat by up to 20% over low-fat diets.  Monounsaturated fats are a type of fatty acid that has been linked to a decreased risk of heart disease, improved management of diabetes, and improved function of your blood vessels.  Although monounsaturated fats are considered healthy, they are still very calorie-dense.  Do not add these, in addition, to an unhealthy diet or in addition to unhealthy sources of fat.  These should replace those unhealthy sources of fat like trans or saturated fats. Monounsaturated fats are found in a variety of foods including olive oil, olives, nuts, seeds, nut butter, avocado, and canola oil. Ideas to try include:  replacing butter or lard with olive oil, grapeseed oil, or avocado oil. Lean sources of protein will help you stay satisfied longer throughout the day and help fuel your weight loss.  Make sure that you eat a source of lean protein at each meal.  Measure out a 3-4 oz (21-28 grams) serving to stay within your calorie limit.  Replace all fatty proteins like high-fat cheese, red meat, and sausage with leaner cuts of protein like chicken, turkey, fish, beans/lentils, eggs, low-fat dairy, and nuts. Make sure at least half of your plate is filled with produce.  These low-calorie foods are high in nutrients and can help you lose weight and reduce belly fat.  The best way to lose belly fat is through calorie reduction.  When you make half your plate a fruit or vegetable, the low-calorie nature of these foods helps lower the overall calorie content of your meals. Measure out 1 cup of vegetables, 2 cups of leafy greens, or 1/2 cup of fruit.  Include 1-2 servings at each meal. When you're trying to reduce belly fat and get rid of dangerous visceral fat, you'll need to choose 100% whole grain foods when you're eating bread, rice or pasta.  100% whole grains are significantly higher in fiber, protein, vitamins, and minerals compared to more refined grains.  They are a much...

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Не пренебрегайте употреблением полезных жиров. Употребляйте постный белок. С каждым приемом пищи употребляйте овощи и фрукты. Выбирайте для себя цельнозерновые продукты. Употребляйте достаточное количество воды.


Studies have shown that journaling while trying to lose weight makes it more likely that you'll reach your goal and keep your weight off long-term.  Journaling provides an emotional outlet allowing you to get out frustrations or disappointments or set backs.  It can also be a way to motivate yourself.  Writing down positive mantras or tracking your successes can keep you on track. Purchase a journal, download a journaling app, or find an online journaling site to check in with on a regular basis.  You don't need to journal each day if you don't want to — even a few times a week counts. Jot down notes about your meals, progress, measurements and how you're feeling throughout your diet program. Having a support group is essential to weight loss — especially when you're trying to large amounts of weight.  It will take time to reach your goal of losing 100 pounds and it may be a long journey, and having a person or group of people to encourage and motivate you will be helpful.  Find friends or family members and tell them about your goal.  Ask them to help you stay accountable and encourage you until you reach your goal. Also try finding support groups in person or online.  Having people to talk to who are also struggling with weight or attempting to lose large amounts of weight will also help encourage and motivate you. The more weight you lose, the more motivated you will feel to keep going. But the only way to know whether you are making progress is to take regular measurements.  Weigh yourself once or twice a week. Be sure to do this at the same time each week. Mornings before you have eaten anything are best. Remember that clothes and shoes weigh something, too. For the most accurate results, weigh yourself naked or in just your underwear. Try to always be undressed or wearing the same thing when you weigh yourself for consistency. Take measurements. Use a tape measure to measure the circumference of your waist, thighs, arms, and neck.  As you lose weight and are working out regularly, you'll see your body...

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Ведите дневник Вступите в группу поддержки. Отслеживайте изменения.


Studies have shown that one of the biggest culprits of visceral fat is sugary beverages, sweets, and foods made from refined white flour.  Limit or cut out these foods to help reduce belly fat.  Sweetened beverages like sodas, fruit juices, and sports drinks in addition to candy, desserts or pastries can increase visceral fat.  In addition, foods made with white flour or are highly processed carbohydrates are also responsible for packing on fat. Look out for crackers, white bread, plain pasta, and white rice.  If you crave sugary sweets, try replacing your typical snack or treat with more nutritious food.  For example, try low-fat Greek yogurt or fruit. Many studies have shown that increased alcohol consumption is linked to increased amounts of visceral fat.  Limit or cut out alcoholic beverages to help reduce belly fat.  In addition, many alcoholic beverages are mixed with sugary, sweetened beverages.  The combination of sugar and alcohol together increases your risk for visceral fat. In general, women shouldn't drink more than 1 glass of alcohol daily and men should limit their alcohol to 2 glasses daily. In addition to choosing sources of healthy fats to include in your diet, you should also try to limit or avoid certain types of fat that can increase belly fat and the chronic conditions associated with it.  Avoid all trans-fats.  These fats are man-made and can cause hardening of the arteries, increased LDL (the bad cholesterol) and decreased HDL (the good cholesterol).  Avoid all products that contain partially hydrogenated or hydrogenated oils.  These are found in fried foods, processed foods and processed meats.  Eat only moderate amounts of saturated fats.  There has been a lot of back and forth research over whether or not saturated fats are unhealthy.  Since fats, in general, are higher in calories are you're trying to reduce weight and body fat, limit these types of fats.  They are found in animal products like butter, full-fat cheese, red meat, and lard.  Make sure to limit fatty cuts of meat,...

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Исключите из рациона сахар и мучные продукты из пшеничной муки высшего сорта. Перестаньте употреблять алкогольные напитки. Ограничьте употребление жирной пищи.


Studies have shown that people become overwhelmed and discouraged when they are presented with too many options. If possible, try to limit your proposal to just a couple options to avoid this happening. Some examples of this might be giving only two choices of restaurants to your significant other or asking which dress of two pre-selected ones your friend likes best on you. This narrows the field from the broad, harder questions of “Where should we eat tonight?” or “What should I wear?” Giving specific, limited options to choose from gives this a choice of two “yes’s” and ensures that they can easily make a decision. Not all battles can be won without compromise. If you are trying to persuade someone to say yes to you and they are willing to negotiate or say yes conditionally, then that is a step in the right direction. Consider it a win that you convinced them to meet you halfway or more.  This is especially applicable in situations where you’re dealing with a superior, like a parent or a boss. For example, if you’re trying to reason with your parents about your curfew, then there might be some room for negotiation. If they want you home by 11pm and you want to stay out till 1am, then it is a victory if they agree to midnight as a compromise. Or, if you approach your boss about receiving a 7% raise, and they agree to 4%, then count that as a win because you still persuaded them that you deserved more money. You’ve gotten what you were looking for (more time out with your friends or a pay increase) in a roundabout way. Don’t look at compromises as negatives. Instead look at them as receiving a yes with conditions. Your power of persuasion put you in a far better situation than you were in before you tried to convince them that you needed what you asked for. Sometimes it’s helpful to ask questions that you know will lead to positive responses. Rather than trying to convince someone of something or sell something, occasionally we want positive responses to create a light mood or relaxed atmosphere. On a first...

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Сократите выбор до положительных ответов. Соглашайтесь на переговоры или частично положительный ответ. Задавайте вопросы, которые точно приведут к положительным ответам. Завершите разговор заделом на будущее.


Studies have shown that people who are successful and content generally have a routine they stick to. The routine they stick to probably isn't staying in bed all day and consuming buckets of fried chicken, sure. But what's more important is that their routine allows them to conserve energy. When you have a daily routine, going onto autopilot allows you to expend mental focus on deflating and getting rid of problems that arise. You can only make so many decisions in a day and this routine allows you to save energy for the important stuff. Your routine should involve those three things mentioned above (eating, exercising and sleeping right) and whatever else makes you happy. A little bit of work, a little bit of play and some self-improvement time, whatever form that takes (meditation/job searching/going back to school, etc.) Why? You are less likely to be emotionally and physically exhausted. Decision fatigue is definitely a thing—like that poorly thought-out late night chalupa. At night, we've done so much work all day, we throw caution to the wind and let our present selves make poor decisions for our future selves. Don't do it!  So if something big presents itself, sleep on it. You want as much energy as possible to decide what the best course of action is. It's a figure of speech for a reason! One of the easiest ways to get in the being-great-at-life zone is to focus on others. It's easy on you and it feels good—in addition to making the world a better place. And for just a second you get to forget about your problems and focus on someone else's. What's not to like? Helping others gives us a buzz unlike anything else. And doing so can get us out of a rut when we don't have enough energy to help ourselves. So whether it's donating some things to a thrift store or volunteering your time at the local homeless shelter, try it out. Might as well build some good karma to be safe! No one can go from 0 to 60 in 3.5, and you shouldn't expect this of yourself either. We all need assistance and a shove in the right...

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Write a summary of the previous text in Russian:

Разработайте режим. Принимайте наиболее важные решения с утра. Совершайте иногда добрые дела. Займите очередь. Делайте то, что давно собирались. Делайте оценку заново периодически. Не сдавайтесь.


Studies have shown that people who eat a healthy, balanced breakfast in the morning are more alert and energetic than those who skip breakfast. Aim for foods high in protein, like eggs, tofu, yogurt, or peanut butter. Or choose nutrient-rich food options like oatmeal and fresh fruit. These foods will fuel your body through the day and give you the energy you need to stay awake and active. Caffeinated beverages can help you combat sleepiness and make you feel more wakeful and energetic. And drinking coffee or tea can bring plenty of health benefits, too. These naturally caffeinated beverages are chock full of antioxidants, and recent studies suggest that drinking coffee can even decrease your risk of developing depression.  Don't drink too much! Excessive caffeine consumption can cause anxiousness and irritability. Drinking too much coffee can also interfere with your ability to have a good night of sleep after you make it through the day.  Opt for coffee over energy drinks. An 8 oz. cup of coffee typically contains more caffeine than the same serving size of most energy drinks. Drinking enough water is important to maintain your body's natural functions, and dehydration can actually make you feel even more tired. The physical act of chewing keeps your body awake, and ice comes with the additional benefits of being refreshing and hydrating. Snacks high in protein and vitamins, like nuts or fresh fruit, can help give you an energy boost between meals when your body starts to drag. Even just a brief 15-20 minute nap can boost your energy levels and leave you feeling more alert, awake, and able to perform at work.  Don't nap for too long. Napping for more than 30 minutes can lead to increased grogginess after waking.  Remember that you may feel groggy for about 15 minutes after waking. It might be a good idea to drink coffee immediately after a nap. Your body needs most of its calories in the morning and afternoon. Give yourself the fuel you need when you need it most. Be sure to make healthy food choices....

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Write a summary of the previous text in Russian:

Позавтракайте. Пейте кофе или чай. Пейте достаточное количество жидкости. Погрызите лед. Делайте перерывы на перекусы в течение дня. Вздремните, если позволяют обстоятельства. Пообедайте сытно.


Studies have shown that physical activity can improve mental alertness and cognitive function. Your brain works better and you can think more clearly after exercising.  Physical activity also helps boost memory and recall, which is important when studying. Aerobic exercise helps pump blood to your brain, which helps give it oxygen and nutrients that it needs to work and process information. Exercise has many benefits, but one important benefit for students is that exercise helps boost your mood. Regular exercise helps reduce anxiety, which you may feel because of your studies.  Regular aerobic exercise has been found to help reduce tension, stabilize your mood, and reduce stress. Just five minutes of cardio can help start to reduce anxiety. Exercise provides multiple benefits that help improve your energy. This is important if you are a student trying to study for multiple exams or classes. Doing some aerobic exercise may be more effective than hitting the coffee shop.  Regular exercise boosts energy levels. Since exercise reduces stress, it helps reduce fatigue associated with elevated stress levels. Exercise boosts your ability to sleep. Adequate rest helps you feel more alert and allows your brain to function better as you study.

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Write a summary of the previous text in Russian:

Упражнения улучшают умственную функцию. Тренируйтесь, чтобы снизить стресс. Занимайтесь, чтобы повысить энергию.