Begin talking about your daughter’s body as soon as she has questions. This will likely be as soon as she can talk. Have age-appropriate talks spaced out over your daughter’s life, instead of one, big “Period Talk.” You can talk to very young children about their body parts, and what various things are for. Provide more details as she gets older, always checking to make sure your daughter understands the information you’re giving her. Most girls get their period when they’re about 12 or 13, although some girls could get their period when they’re 9 or 10. Once your daughter hits these years, stock up on items for her kit. You don’t want to make a panicked, late-night pharmacy run with your daughter crying in the backseat. Avoid calling your period “the Curse,” or anything similarly terrifying. Your daughter should understand that this is something women experience naturally as they grow up. It’s an exciting sign that she’s growing up. Tell your daughter this definitely isn’t something she should be embarrassed about. Explain that all women and girls get their periods. In fact, because periods are part of becoming a mother, the survival of the human race depends on them! Your daughter will probably have lots of questions for you. Some you’ll know the answers for, and some you won’t. Keep up a comfortable and open tone during this chat, and make sure your daughter knows that no question is a bad one.  Common questions might include, “Why am I the first one of my friends to get my period,” “Can I still go swimming,” “How long does it last,” “Why does it happen,” or “Am I normal?” Tell your daughter when she’s asked a question you don’t have an answer for. Use this as a chance to look for good, reliable answers together. You can go online, search in a book, or call your daughter’s doctor. Don’t just hand your daughter a book or a link to a video and think you’re done. She might not read or watch whatever you give her, and then you’re leaving her totally unprepared. Explore this stuff together and make it part of...

TL;DR in Russian:

Растяните беседу о половой зрелости на несколько лет. Заранее подготовьте необходимые гигиенические принадлежности. Поговорите о менструальном цикле в позитивных тонах. Честно и прямо отвечайте на вопросы дочери. Вместе посмотрите обучающее видео или прочитайте специализированную литературу. Поддержите дочь собственными историями из жизненного опыта.


Begin with a basic flow of your narrative. Focus on the conflict of the story; conflict drives drama. Keep length in mind. When in script format, each page is roughly one minute of screen time. The average length of a two-hour script is 120 pages. Dramas should be around the 2-hour mark, comedies should be shorter, around one and a half hours. The pillars of a screenplay are the Three Acts. Each act can operate independently, and when taken together provide the full arc of a story.  Act One: This is the set-up for the story. Introduce the world and the characters. Set the tone of the story (comedy, action, romance, etc.). Introduce your protagonist, and begin exploring the conflict that will drive the story. Once the protagonist is set towards the objective, then Act Two begins. For dramas, Act One is typically 30 pages. For comedies, 24 pages. Act Two: This act is the main portion of the story. The protagonist will encounter obstacles on the path to the resolution of the conflict. Subplots are typically introduced in the second act. Throughout the second act, the protagonist should be showing signs of change. For dramas, Act Two is typically 60 pages. For comedies, 48 pages. Act Three: In the third act, the story reaches its resolution. The third act contains the twist of the story and ends with the final confrontation of the objective. Because the story has already been established in the second act, the third act is much faster-paced and condensed. For dramas, Act Three is typically 30 pages. For comedies, 24 pages. Sequences are parts of the story that operate somewhat independently from the main conflict. They have a beginning, middle, and end. A typical sequence will be about 10 to 15 pages in length. A sequence tends to focus on a specific character. Scenes are the events of your movie. They take place in specific locations and always serve to drive the story forward. If a scene does not do this, then it should be cut from the script. Scenes that serve no purpose will stick out in the audience’s mind...

TL;DR in Russian:

Сделайте набросок истории. Напишите свою историю в трех актах. Добавьте эпизоды. Вводите сцены. Вводите диалоги. Вырежьте мертвый груз. Покажите завершенную работу нескольким друзьям. Пересматривайте свою работу столько раз, сколько необходимо.


Begin with an 18-inch piece of floss.  Wrap it around your two middle fingers leaving a gap of 1 to 2 inches in between.  Then slide the floss between two teeth, and wiggle it up and down and back and forth, several times. Keep in mind that plaque and food can get stuck under the gum line, so this is what you want to target with the floss. Be sure to wrap the floss around each tooth, and floss all the way to your gums, extending as far as you can without causing discomfort.  Then repeat the process on the next tooth, moving to a new section of the floss, as it becomes soiled or frayed. Make sure that once you have placed the floss between two teeth you are flossing two surfaces. Once you have this down, the entire process should only take two or three minutes per day. If you are unsure about your flossing technique, be sure to ask your dentist or hygienist for tips when you are in for your exam. Be sure to brush for at least two minutes per session, and pay special attention to cleaning the gum line.  Any toothbrush will do, but electric toothbrushes are especially effective.  Also be sure to use a toothpaste containing fluoride. Since periodontal disease is a bacterial infection, some dentists also recommend a toothpaste that contains the antibacterial ingredient triclosan, such as Colgate Total). If possible, acquire a dental irrigator such as a Water Pik, Hydro Floss, or similar tool, and use it twice per day.  Although these devices might seem expensive, they are very good at fighting periodontal disease, and are a fraction of the cost of even a single dental cleaning. Dental irrigators last up to several years and they are great for gum massage, getting rid of plaque, or cleaning around dental implants This helps to reduce bacteria in your mouth and prevent further infection.  If your dentist recommended a prescription mouthwash, use that, otherwise an over-the-counter brand will work fine.  Just be sure to read the label and choose using a germ-fighting formula like Listerine or Crest Advanced.  You can...

TL;DR in Russian:

Чистите зубы зубной нитью хотя бы один раз в день. Чистите зубы щеткой с мягкой щетиной 2–3 раза в день. Ежедневно мойте десны. Полощите рот антимикробным средством 2–3 раза в день. Используйте антибактериальный гель по назначению врача. Принимайте все пероральные антибиотики, которые назначит вам стоматолог или пародонтолог.


Begin with the assumption that the child is capable, they mean well, and they are trying hard already. Help them rise to meet your expectations. Optimism can lift the child's spirits, and bring positive results. Even if it doesn't make sense to you, it is fulfilling some sort of purpose for the child, or expressing something. There is a reason; you just don't know it yet. Each person thinks differently, and these differences can be especially profound between autistic and non-autistic people. The child's reasoning may be completely different from what you think it is. " Gaining abilities is not a linear progression, and if a child is stressed or worn out, they might not be able to do things that they otherwise could. If a child is resisting your attempts to make them do something, it might be that they can't do that thing at the moment, or that they don't understand.  For example, instead of "Jamal is angry and won't tell me why. He's so difficult!," you could think "Jamal is angry and can't tell me why. Maybe he's too upset to speak. I'll help him calm down, and then maybe I can figure out what's going on." Sensory input, exhaustion, stress, seizures, anxiety, and more can affect ability levels. For example, perhaps your daughter can usually put her plates in the dishwasher, but after a night of bad sleep and hearing pots clanging in the kitchen, it is too overwhelming one day. This may be frustrating to you, but chances are, it is even worse for the child. Responding kindly can lessen the child's stress, making it easier for them to communicate or do a difficult thing. Remember, positive strategies help more than negative ones. The child will see you as a friend and ally, not a punisher.  Autistic children might not be able to understand why they are being punished, making it completely ineffective.  Be a team. You are not the child's opponent, nor are they the passive object of a project. The child needs to feel that you care about their feelings, that you'll listen to them, and that they can come to you...

TL;DR in Russian:

Верьте в лучшее. Скажите себе, что бессмысленного поведения не бывает. Будьте внимательны, когда пытаетесь определить мотивы нежелательного поведения. Не нужно путать "он не может" и "он не сможет". Проявляйте терпение и понимание. Отдавайте предпочтение поощрениям, а не наказаниям. Покажите ребенку, что вы его любите и принимаете таким, какой он есть.


Begin with your feet shoulder width apart facing the net. Your dominant arm should be directly in front of you, palm up, with the ball in your palm. You should be at least 5–8 feet (1.5–2.4 m) behind the line to have enough space for a 3-4 step approach. Aim to hit the ball just above the center of the ball. Unlike in a basic overhand serve, don't stop your arm when you hit the ball. Swing all the way through and snap your wrist. If you can't get the snapping motion, practice. This wrist snap is what makes a top-spin serve powerful and unique. Practice perfecting the snap of the wrist along with hitting the ball correctly to send it sailing over the net.

TL;DR in Russian:

Встаньте в исходное положение. Научитесь бить по мячу.


Begin working on emotionally and mentally preparing yourself for a shift in relationship status. Instead of the "forever alone" mentality that sometimes comes along with a break up, think of it as a much-needed rest from the rigors of the relationship you've been fighting for. Try and change the word "single" in your mind into "free" and changing negative thinking into more positive thinking.  Think about the bad parts of the relationship, and how it would feel to live free of those. Make a list of all the possible good things that you can think of about being free from that relationship as well as being free to be you in general. You may feel down or sad about the ending of your relationship, and that's okay. Allow yourself to grieve the end of your time with your partner. Be kind to yourself and remind yourself that you were just not a good fit for each other. Don't let the impending break up cause you to become sorry for yourself or depressed about your life. Love yourself the way you want to be loved, and treat yourself the way you deserve to be treated. " In many societies there seems to be a higher value set to being in a relationship or being married than being on your own. Due to that, and the pressure that comes along with it, people can get into relationships that are not healthy for them, or stay in relationships that don't make them happy. Have high standards, and keep them high. You are worth it!   Ask yourself, "Didn't I feel lonely in this relationship anyway?" Remind yourself that being single or free from this relationship does not mean you are alone. You still have people in your life that are there for the long haul and truly care about your happiness. Create a mental or physical picture (draw, paint, collage, write, etc) of yourself and your life in the near future. Think about how your life would look with no traces of your soon-to-be-ex in it; with you happy and content. Being able to clearly visualize future changes will help give you something to work towards fulfilling while you work...

TL;DR in Russian:

Измените свое отношение к жизни в одиночестве. Относитесь к себе бережно. Постарайтесь пересмотреть свое отношение к отсутствию партнера и одиночеству. Представьте, что вы счастливы. Помните, кем вы являетесь.


Begin your path to becoming a monk by understanding the basics about Buddhism. Check out books from the library, do research on line, and if possible, take classes from an instructor who has been ordained as a monk. The Buddha doesn't force anyone to believe, but asks disciples to prove the tenants true based on their own investigation of the religion. Here are the fundamentals you should know:  Study the Eightfold Path, which is the way to the end of all suffering. The path consists of the right understanding, right speech, right intention, right effort, right mindfulness, right concentration, right action and right livelihood. Learn the four noble truths, which contain the essence of Buddhism. A simple version of the four noble truths is that suffering exists, it arises from attachment to wants, the condition stops when the attachment to desire stops and freedom from suffering is possible through the Eightfold Path. The Buddhist religion is worldwide and temples exist in almost every country. Practicing Buddhism as a layperson will give you valuable insight into what it's like to be part of a Buddhist community, which is central to becoming a monk. You'll want to become a regular part of the community for months, or even years, before you take the next step to become a monk.  Check your phone book or look online for a Buddhist center near you. Be an active participant of the temple. Some sanghas offer introductory courses where you can learn more about Buddhism. Others schedule retreats to help you grow in your faith. Not all Buddhist communities are alike. Like other types of religious institutions, some are more traditional, while others have changed with modern times. Find a community that fits with your views and is appealing to you. It may also be helpful to visit Buddhist temples in other cities or even other countries to get a well-rounded view of the Buddhist community. Learning from a mentor is a very important first step in becoming a monk. One-on-one instruction allows you to delve deeper into...

TL;DR in Russian:

Познакомьтесь с учением буддизма. Посещайте храм или санхгу, где практикуется буддизм. Найдите духовного учителя или наставника.


Begin your preparations for your new kitten by drawing up a list of all the essentials you need to have ready for the arrival. You can organise this list into toys, food, and litter tray supplies. A new kitten will want to play a lot so it's important that you provide plenty of toys for her. You don't have to buy expensive cat toys. Something as simple as a shoelace can be great fun for a kitten to play with.  Before you buy food, you should speak to the breeder or the place you are adopting the kitten from. It's best to give her the same food to make her more at home and avoid a potential upset stomach. If you decide to change the food, do it gradually over about a week. Mix the two types of food together and progressively alter the ratio.  Ensure you are providing food that is meant for kittens. Kittens use a lot of energy, so they need protein-rich kitten kibble until they are one year old.  Get a litter tray that she can easily access, and place it somewhere quiet and easy to find. When you get your kitten home you need to keep in mind that she may be frightened and overwhelmed. Start out by putting everything she needs in one room (litter box, toys, food, hiding place, scratch posts) and keep her confined there for a few days while she adjusts. One she seems confident, leave the door to the room open so she can explore the rest of the house.  Try not to overwhelm the kitten. Make sure you have provided her with a hiding place where she can retreat if she gets scared. If you have children, they should sit on the ground and allow the kitten to approach them. If you are bringing her home from a shop, breeder, or rescue centre, ask if there is a blanket which she has been sleeping on. If so, you can ask to take this home so she has something familiar to sleep on. Part of making your house and garden safe for your new kitten, is checking that do you not have plants that can be poisonous, within reach of your kitten.You should also make sure that there are no plants treated with pesticides, or slug pellets...

TL;DR in Russian:

Составьте список всего необходимого. Проследите за тем, чтобы котенок чувствовал себя в безопасности и не скучал. Проследите, чтобы в доме не было никаких ядовитых растений, до которых мог бы добраться котенок.


Beginners should not be around horses without close supervision. As you grow in confidence and skill, you can handle a horse by yourself, but there should still be people close enough to hear or see if something goes wrong. Horses have blind spots directly in front and directly behind. Approach from the side so the horse knows you're coming.  Even in a small stall, try to get the horse to turn around. If the horse is tied up, approach from an angle, not directly behind.  Speak to the horse calmly as you approach, to get the horse's attention. Your hands are your primary communication tools with your horse. When grooming or tacking up, rest your hand on the horse's shoulder or hindquarters. This tells the horse you are there even if he cannot see you. It also gives you the best opportunity to push yourself away should the horse choose to kick. As you groom or tack up the horse, stand next to the horse's side with one hand on the horse whenever possible. Pay attention to a sudden increase in tension. This may lead to a kick or lunge. Tie the rope at the height of the horse's withers (the base of his neck), and make it no longer than your arm. Use a quick release knot so the knot can easily be undone. Never put your finger in the knot as you tie, since the horse could pull it closed.  Ideally, you should tie the horse to a "panic snap," not directly to a tie ring. The panic snap is a length of twine or string that the horse can easily break with a strong pull. Without a panic strap, the horse may fall if it gets startled, potentially injuring itself or you. Never tie the horse using its bridle reins. Moving behind a horse makes you vulnerable to a powerful kick. If there is no room to walk outside its kicking range, walk right next to the horse, with one hand on the rump, and keep talking so the horse knows where you are. At this short distance, a kick will have much less force. Moving or standing in front of the horse is safer, but there are still risks. Never duck under the horse's belly (barrel), neck, or tie...

TL;DR in Russian:

Учитесь у опытных людей. Подходите к лошади сбоку. Вставайте рядом с лошадью и держите одну руку на ней. Перед чисткой или осмотром лошади привязывайте ее. Будьте осторожны, двигаясь позади лошади. Не наклоняйтесь вниз перед лошадью, если не приучили ее к подобным вашим действиям. Водите лошадь за веревку. Давайте лошади угощения из раскрытой ладони. Осторожно обращайтесь с ногами лошади. Будьте осторожны, находясь в окружении нескольких лошадей. Приучите лошадь безопасно входить в трейлер для транспортировки.


Beginning at age four, children can begin to understand and comply with your rules.  For example, you can set a rule that if your child wants to paint, then he/she has to wear an old shirt or an apron over his/her clothes to protect them from paint. Make sure that you explain the rule to your child and remind him/her about it the first few times he/she wants to paint. For example, after you have explained to your child that he/she must wear an old shirt or apron before he/she starts to paint, you might just remind him/her by saying, “What special thing do you have to put on before you can start painting?” After a few times, changing into an old shirt or apron should become automatic for your child. If you apply the rules in one situation but not in another, your child will be confused.  In order to make the rules you set work, be consistent with your rules in different situations. For instance, if you tell your child not to watch TV until after he/she eats dinner, but he/she turns the TV on anyway, you might discipline him/her by making him/her take a time-out. If he/she watches TV before dinner the next day, make him/her take another time-out. Administering the same punishment for the same offense every time ensures your child will get the message that you are displeased with his or her behavior. Do not give in to whining or complaints.  If you let your child do whatever he/she wants, he/she will learn that whining will allow him/her to get his/her way, and he/she will use it to his/her advantage in the future. For instance, if your child says repeatedly, “I want to play outside,” but it is time for dinner, you need to insist that he/she can play outside only when you allow it. Sometimes, parents perceive their child’s innocent offense as deliberately intended to irritate or cause mischief.  In fact, many children only learn how to explore the world around them through misbehavior.  For example, if your child starts drawing all over the walls, he or she might not know that such a behavior is inappropriate....

TL;DR in Russian:

Установите четкие правила. Применяйте правила последовательно. Будьте непоколебимы с ребенком. Не наказывайте ребенка за любое необычное поведение. Выражайте свою любовь и сочувствие. Учитесь отвлекать детей. Используйте метод перерыва. Лишайте ребенка привилегий. Вознаграждайте ребенка за хорошее поведение. Помогите ребенку понять естественные последствия. Рассудительно используйте дисциплинарные меры. Составьте расписание.


Beginning immediately after you period ends, start checking your cervical mucus first thing in the morning.  Wipe with a clean piece of toilet paper and examine any mucus you find by picking up a bit with your finger. Record the type and consistency of discharge or note the lack of discharge. The female body produces several different types of cervical mucus each month as hormone levels fluctuate, and certain types of mucus are more conducive to pregnancy. Here's how vaginal discharge changes during the month:  During menstruation, your body will discharge menstrual blood, which consists of the shed uterine lining and unfertilized egg. During three to five days following menstruation, most women will have no discharge. Though not impossible, it’s highly unlikely that a woman will become pregnant during this stage.  Following the dry period, you’ll begin to notice cloudy cervical mucus. This kind of cervical mucus forms a plug over the cervical canal that prevents bacteria from entering the uterus, and it’s also difficult for sperm to penetrate. A woman is unlikely to get pregnant during this period.  Following the stickier discharge, you’ll begin to see a white, beige, or yellow “creamy” discharge that’s similar in consistency to cream or lotion. During this stage a woman is more fertile, though not at peak fertility.  You’ll then begin to notice thin, stretchy, watery mucus that resembles egg whites. It will be watery enough to be stretched several inches between your fingers. On or after the last day of this “egg white” cervical mucus stage, you’ll begin to ovulate. This “egg white” cervical mucus is very fertile and provides nourishment to sperm, making this the woman’s most fertile stage.  Following this stage and ovulation, the discharge will return to its earlier cloudy, sticky consistency. It will take several months of monitoring before you’ll be able to distinguish a regular pattern.  Continue recording for several months. Examine your chart and try to distinguish a pattern. Right before the end of...

TL;DR in Russian:

Начните осматривать слизь, выделяемую шейкой матки. Научитесь разбираться в типах выделений. Фиксируйте изменения в выделениях в течение нескольких месяцев.


Beginning riders should always ride with a more experienced rider, although they do not need to share a horse. Riding in company is also a good idea if you are practicing jumps. . If a horse is acting wild or full of energy, have an experienced rider lunge (longe) the horse first. Speak and behave calmly in the presence of horses. Horses work best with patient, quiet people. Never shout around the horse, as he may spook at the noise. Check your surroundings constantly for possible sources of fear. This may include running children, an approaching car, or even a plastic bag blowing in the wind. If the horse's eyes widen and its ears point straight up, it may be scared. If this happens, calmly talk to the horse and try to move somewhere the horse can calm down.  Desensitize the horse in a familiar setting if it is easily scared. Horses are not always friendly when they meet for the first time. Touching their noses together can cause them to bite or strike. Let the horse pick the pace when traveling over slippery ground, including ice, snow, and mud. When riding up or down a steep hill, keep the horse to a walking pace, even if it wants to go faster. Sticking to a walk is also a good idea at night or during low-visibility weather. When near other riders, either ride abreast or stay far enough apart to avoid kicks. When looking between your horse's ears, you should be able to see the hind hooves of the horse in front of you. That said, when riding with a group, don't allow a horse to lag so far behind it has to gallop to catch up.  A red ribbon on the tail is a sign of a kicker in some areas. Stay well back from these horses. When at the front of a group, shout back to inform other riders of possible dangers. These include broken glass, poor footing, and branches at head height. Losing control of your horse can be a dangerous occurrence, especially if you don't know what to do. In most cases, the safest course of action is to stay on the horse and let it run until it calms down or tires out. Pulling back on the...

TL;DR in Russian:

По возможности ездите верхом только под присмотром. Особо энергичную лошадь перед верховой ездой гоняйте на корде Сохраняйте спокойствие. Всегда будьте бдительны. Будьте осторожны при знакомстве своей лошади с незнакомыми ей лошадьми. Позволяйте лошади самостоятельно решать, как преодолевать трудный рельеф местности. Держитесь подальше от других лошадей. Научитесь правильно обращаться с понесшей лошадью. Безопасно обращайтесь с лошадью после верховой езды.


Beginning with a short period of silence can help people connect to God through themselves. Encourage people to completely focus on God during this time. Alternatively you can sing two or three worship songs before prayer begins. It can help to give a few instructions about prayer before beginning the prayers. People need guidance and direction in order to feel comfortable during the meeting. This way they will also be more open and willing to participate actively. Sometimes it is nice to allow people to request certain prayers or topics to pray for. However, be careful that this discussion does not take more than five minutes. It is very easy for a prayer meeting to turn into a discussion about prayer rather than a time for actual prayers. This is not required but can help get people into a spiritual mode. Make sure this passage is short; it should be about 5 minutes long and definitely no longer than 10 minutes. The point of a prayer meeting is to pray. If you let people speak about their own personal prayers or read verses for a long time then it is no longer a prayer meeting. Make sure you keep the focus on prayer throughout the meeting. Make prayer meetings different from one another and use different prayers within the prayer meeting. Try different forms for the meetings such as singing prayers, changing between small and large groups, being led in prayer, praying through confessions and taking prayer requests. Allow people to pray when they feel they want to rather than going around the circle and having everybody pray. Going around the circle is time-consuming and people end up composing their prayers as the circle gets closer to them rather than fully joining the prayers. Choose an issue and stick to it for a time until you are finished praying for that topic. Only once you have finished praying for that issue should you move to another. Keep prayers focused on one topic to keep the people focused and thus make those prayers strong. Praying for an hour can seem difficult but if you break it up into...

TL;DR in Russian:

Можно начать собрание с 1-5 минут тишины. Предоставьте краткие указания о молитве. Вкратце обсудите молитвы и просьбы. Прочтите краткий отрывок из Библии. Молитесь. Вносите разнообразие. Позволяйте людям молиться кратковременно. Выбирайте темы для моления. Не зацикливайтесь. Окончание молитвенного собрания должно объединять в себе осмысленность и завершенность.


Beginning with the number 11, teach children these numbers one at a time. Write the number on the board, and include a visual image: if you are teaching the number 11, draw 11 flowers, 11 cars, or 11 happy faces. It may also help to incorporate the concept of a ten frame at this point, including a ten frame with the appropriate number of units. For more on ten frames, see Part 2. Children can usually learn to count to 20 fairly easily by rote memorization. Make it even easier by tackling the numbers just two at a time – first count to 12, then 14, and so on. Note, however, that teaching children to count to 20 is not the same as teaching children to understand the number values. Counting needs to be accompanied by other lessons aimed at number awareness and comprehension. Once children know the individual numbers and can count to 20 in the correct order, have them practice writing the numbers themselves. For best results, have them pronounce the numbers out loud as they write them. Showing children a number line, marked at even intervals with the numbers from 0 to 20, may help them visualize the progression of numbers. Some children have more success learning these numbers when they use objects they can touch. Have children count out sticks, pencils, cubes, marbles, or other small items. Reinforce the fact that if they count objects one by one, the number they reach when they stop counting is equivalent to the number of objects they have accumulated. Have children count their steps (stairs are great for this, but it’s also fine just to walk from one side of a room to the other), or have them jump up and down 20 times, counting as they go. Hopscotch games work well for this purpose. Draw 10 squares on the ground, and fill them with the numbers from 1 to 10. Have children count from 1 to 10 when they hop forward and from 11 to 20 when they hop backward. Take every opportunity to count to twenty and demonstrate number awareness. The more children practice, the better their results will be.

TL;DR in Russian:

Познакомьте детей с каждым отдельным числом. Познакомьте детей с числом 20. Учимся писать числа. Числовой ряд. Добавляем предметы. Считаем с помощью физических упражнений. Закрепите уроки.


Begonias need to be planted in a place that has partial shade, not full sun or full shade. A little sun is good, but too much will prevent them from blooming. Areas that get early morning or late afternoon sun are best, since the sun is less strong at those times. Look for a spot that's out of the wind, so the fragile blossoms don't blow away when they bloom.  Your climate matter, too. If you live in a cooler area, your begonias will be able to tolerate more sun than a warmer area. If the soil is dry or doesn't drain well, till it to a depth of about five inches and mix in compost or other organic matter to make sure the area has excellent drainage. Dig holes about two inches deep, spaced eight inches apart. Place the begonias into the holes and lightly pat soil around the tubers. The tubers should be covered with no more than an inch of soil, whether you plant them in the ground or in pots. Stick your finger about two inches (5 cm) into the soil to see if you feel moisture. If it's dry and dusty, water the begonias well. Try to keep water out of the center of the developing leaf clusters, since this can cause mildew to form.  Take care to water near their bases.  If you're watering potted begonias, water until water flows from the pots drain holes, and dump any drained water that accumulates in a tray or saucer promptly. For the biggest, brightest blooms, you may also fertilize the begonias every other week with a fertilizer for blooming plants prepared according to label directions. They will bloom throughout the growing season, so attend to them often and pinch off any dead or dying blossoms. This will allow the plant to redirect energy to producing new flowers. Taller varieties may get so big that they tilt over, and staking can prevent them from breaking. Place a bamboo pole or another stake into the soil a few inches away from the main stem. Attach the stem to the stake using garden twine. As the plant grows, you may need to add more ties to keep it from leaning over.

TL;DR in Russian:

Подготовьте место для посадки бегоний. Посадите пророщенные бегонии. Поливайте бегонии, если почва кажется сухой. Регулярно удаляйте засохшие цветы и листья. При необходимости подвяжите растение.


Beige and tan flats work great for a casual, neutral look. Colored and textured footwear also gives a casual style while providing a pop of color. Typically, simpler is better when going for a casual style. Consider a denim or light pink canvas flat for a change of pace. Metallic shoes can be a great compliment to a white outfit. Go for closed-toe flats in silver, slingbacks in gold, or embellished bronze gladiator sandals. Metallic flats are extremely versatile and can be worn with dressy or casual outfits. When putting together a classy day look, choose dressier flats to accompany your white outfit. Look for bright colors to add variety to an otherwise plain look. Try wedge sandals for a dressy day look. This shoe looks good with most outfits. Stilettos and other slim designs work especially well for nighttime, and a black shoe adds just the right amount of distinction to your feet.  Try a metallic heel. Look for a tall, strappy stiletto heel to quickly turn your outfit from simple to glamorous. Go for a pair of bold stilettos. Bright red pumps and colorful pink or yellow stilettos can really help accessorize your outfit, and take it to the next level for evening wear while keeping it summery. Tote-style shoulder bags work great for casual outfits. A white outfit makes a perfect blank canvas, so don't be afraid to look for a bag with a bold color or bright pattern. Look for a canvas tote-style handbag. These are great for boho chic styles. Opt for a bag in a color found in everyday nature. Think brown, sky blue, and grass green. If you are putting together a casual day outfit, choose a bold colored bag or one in a neutral tone. Both large or moderately sized bags will look great. For a dressier look, gravitate toward bags made from more sophisticated materials, like leather, instead of casual materials like canvas. For an evening look, choose a small clutch. A sparkly silver or gold handbag can look lively enough for a party and elegant enough for a formal reception. A bold blue, red, or yellow clutch can...

TL;DR in Russian:

Придерживайтесь сандалий на плоской подошве, завершая свой повседневный образ. Дерзайте с сандалиями металлических оттенков. Носите сандалии на низком каблуке или шикарные сандалии на плоской подошве. Рассмотрите каблуки. Накиньте на плечо большую, яркую сумку. Выберите замысловатую сумку. Возьмите стильный клатч.


Being a better girlfriend sometimes just means being more available. Sometimes, you need to make your relationship a priority above other commitments you have. Being there for your boyfriend or girlfriend is a simple way to show that you care for the person.  For example, try to make sure you make time at least once a week to spend time together. You can go out on a date or just hang out together at home. Try to fit in time when you can. You don't always need to go on a dinner date. Try meeting for lunch or even breakfast. Spending time together doesn't always mean sitting down and talking, though that's important. Try fitting each other in while you're doing other things, such as working out together or even grocery shopping together. Another way to show your partner that you care is to check in daily, whether you're living together or not. For instance, text them at work just to tell the person you're thinking about them. Call them at night to see how their day went, or if you live together, make sure you take time to check in with them in the evening.  In other words, make time in each day to connect with your partner. You don't need to send twenty texts a day, though if you both are up for that, that's a good way to connect. Establish what works for both of you. That is, if one person isn't big on texting, maybe email would work better or a phone call in the evening. Try to move beyond just, "How was your day?" Ask about each other's long-term dreams or talk about what you're grateful for. Discuss what you value or what you like best in a friend. It can be easy to slip into "How are you?" "Fine, how are you?" Digging deeper, though, will bring you closer.  While having weekly or bi-weekly dates is good, checking in every day keeps you in touch with how the other person is doing and creates a sense of familiarity and intimacy. " Everyone likes to be appreciated and not just for the things we do. Tell your partner often how grateful you are that he or she is in your life, as it will make your partner feel...

TL;DR in Russian:

Проводите больше времени вместе в течение недели. Связывайтесь с партнером ежедневно. Благодарите своего партнера. Будьте чутким человеком. Уступайте друг другу. Избегайте высокомерия. Поддерживайте своего партнера. Проявляйте уважение. Будьте добры.


Being a college student or being an athlete are both factors in whether or not you have regular periods. About 2 to 3% of women who are college students or athletes have irregular periods. Any change to your normal schedule is likely to cause a change in your menstrual cycle. Your body is very perceptive to these kinds of changes and your monthly cycle is often one of the first places that the effects can be seen. Think about your routine over the past month and consider whether or not you've made any changes to how you normally live your life. This could include getting a new job, changing your sleeping schedule, traveling, taking a new medication, beginning or stopping a particular method of birth control (like the pill), becoming more or less sexually active, or altering your workout routine. Stress is one of the biggest causes of late periods. If you have a lot of stress in your life, emotional or otherwise, it can greatly impact the regularity of your periods. Try to minimize the amount of stress in your everyday life in order to help regulate your period. When trying to determine why your period is late, think about whether or not you've experienced a lot of stress in the past month. Did you go through a painful breakup? Did you have a big deadline at work? Have you had cumbersome houseguests? Did you have a big paper due?

TL;DR in Russian:

Подумайте о своем образе жизни. Подумайте об изменениях в привычном образе жизни. Следите за уровнем стресса.


Being a good host is about making people feel comfortable from the minute they walk in the door. This means you need to do some preparation before your guest arrives. Clean the house, have a clear space for guest to put their bags/shoes/coat/umbrella. If you're planning on playing games or watching something, make sure that the supplies are easily accessible.  Anything that could embarrass you may also make your guest uncomfortable: dirt, potentially-offensive books/magazines/movies, or having to root around in the closet or kitchen for something. Know your guests' allergies beforehand so you can be prepared. Consider allergies to food, drinks, animals, and cleaning products. When your guest arrives, lay down the basic house rules right away. This doesn't mean that you need to give them a lecture: it means being kind but clear about the expectations for the space in which they've found themselves.  If you like guests to remove their shoes, don't let them walk around for a bit and then comment on it. Pointedly take off your shoes and ask if they would like you to put theirs away too. They will get the hint. If you have furniture that you don't want your guests to touch or rooms that you don't want them to enter, be clear from the beginning to avoid awkwardness later on. Point out the bathroom right away. This way, no one will need to ask where it is in the middle of another conversation. Don't pressure the guest to clean up with you, but don't deny them if they really want to help. Many people would rather contribute than be waited on. Having something to do takes the mind off of any lingering discomfort.  Give your guests little things to do, like emptying the table or putting the dessert on the table. If they offer to clean the dishes, you may find it most polite to decline and offer them a drink. Sit them at the bar in the kitchen and let them talk to you while you clean dishes. If they are determined, then leave the dishes, sit at the table and talk; ignore the fact that there are dishes to be washed. No...

TL;DR in Russian:

Подготовьте свой дом к прибытию гостей. Четко говорите о правилах дома. Давайте гостям возможность помогать вам по дому, но не ждите слишком много от них. Убедитесь, что гостю физически комфортно. Продумайте развлечения. Поддерживайте разговор.


Being a grown-up is not just about having responsibilities; it’s about fulfilling your obligations and promises in a timely manner, too. Think about all the things you are responsible for. Do you accomplish tasks quickly and without being reminded? Some common grown-up responsibilities include:  Taking care of children Caring for elderly parents Paying a mortgage or rent Maintaining a working car Shopping and cooking for a household When you were young, your top priorities may have been to take care of yourself and to have fun. As you mature, your priorities start to revolve around taking care of others in addition to yourself. For example:  You may be more concerned about health, retirement, or your debt. You will plan to be financially stable instead of rich. You will start to save money for your children's education or for insurance costs. You may even have a plan in the event of your death or the death of your spouse. Living independently is often a goal of adulthood. Being able to clean, fix, and manage your own home is a sign that your personal life is in order. Look around your home, and consider the following:  How clean is your home?  Tidiness is often a sign of maturity. You may start washing your dishes immediately after dinner, or you may start to dust once a week. Who do you live with? Living alone may indicate that you are independent. Living with roommates and significant others shows that you can maturely share a space with others. Living with your parents might be a sign that you haven’t quite transitioned into adulthood, or it may mean that you need some time to achieve financial independence.  Who fixes your home? If something breaks, taking care of it yourself is a major sign of responsibility. If the problem is outside of your ability, you should be able to call a professional in a timely manner, instead of waiting until the problem worsens. Being grown-up isn’t just about taking care of yourself. It also involves taking care of others. You may have many people who rely on you for certain...

TL;DR in Russian:

Составьте список своих обязательств и задач. Подумайте о своих приоритетах. Подумайте о своих жилищных условиях. Подумайте, кто зависит от вас. Оцените свою финансовую ситуацию.


Being a guy's friend first gives you two great benefits: he gets to know you and you get to know him, without the awkwardness of being in a dedicated relationship. Treat him like you would all your other friends - be casual and comfortable around him.  Guys will usually be more open with guys than girls, but that doesn't mean that you can't get close - that's usually where the magic happens. Just be careful though - if it gets too platonic, you might lose the romantic connection and sometimes it can be really hard to get back that spark once you are placed firmly in the friend-zone. If this happens, things can become too complicated and you might be tempted to give up. A little bit of flirtation throughout the relationship will keep things going nicely. This may seem like a no-brainer, but actually talking to the guy you like (rather than pining after him from afar) is of utmost importance when it comes to getting him to like you.  Ask him stimulating, interesting questions; find out about his life, his family, his friends; tell him funny stories. Anything that opens up a dialogue between the two of you. If you can get the guy talking about something he's really passionate about - whether it's a favorite sports team, band, author - then you're on to a winner. When he's talking to you about something he loves, he'll start to associate the positive emotions he feels with you! Though this may come as surprise, guys love compliments just as much as girls do, so don't be afraid to say something nice to him from time to time. Of course, showering him with fake compliments is not a good idea - you'll just come off as insincere.  Compliment something about his appearance, like his cute dimples or cool new haircut. Just don't overdo it - guys can be shy about that sort of thing. A simple "I love the color of your eyes" is all you need to say. However, compliments don't just need to be focused on appearance. If he's talking about something that he loves, tell him that you admire how passionate he is. You can also...

TL;DR in Russian:

Не бойтесь стать его другом. Поговорите с ним. Сделайте ему комплимент. Найдите совместные увлечения. Найдите общие интересы. Познакомьтесь с его друзьями.


Being a leader doesn't necessarily mean being the most talkative, giving corny motivational speeches at halftime. Silent and stoic or loud and inspirational, leaders come in all forms, but have one thing in common. Leaders lead by example. You need to practice what you preach, putting lots of effort into your game and improving your play. When other teammates see you leaving everything on the field, doing that extra rep, running when your tank is expired, they'll be motivated to do the same. Go 100% all the time. As a team leader, remember that you're not a coach. It's not your job to tell other players what to do, it's your job to be a good player. If others are motivated by your performance, all the better. If not, just focus on your own skills and in doing the best job you can do. Teams are only as fast as the slowest player, a chain as strong as the weakest link. Try to identify your teammates that need a little extra and help them out by pairing up during partner drills, or cheering them on during practice. If you're a strong player, you might automatically gravitate toward other strong players, but try to spend time with younger teammates who might need to learn more. It'll mean a lot to them and make you stand out as a leader.  Cheer on your teammates, clapping and encouraging the players when something goes right, and when you see other players getting frustrated with the way something is going. Take control of the morale of your team and encourage them toward success. Different teams have different dynamics, meaning that there's no one way to motivate other players. Some good players may need motivated with some reverse psychology: "You can just sit this one out if you're feeling tired. Maybe it'd be better to let one of the freshman play instead?" Likewise, some unconfident players might need encouragement to improve their play: "You're looking like an upperclassman out there. Keep it up, kid." Morale can sink quickly with a loss, but if you get into the blame-game, it can sink a whole lot lower....

TL;DR in Russian:

Служите примером. Научитесь мотивировать своих товарищей по команде. Никогда не оправдывайтесь и не вините товарищей по команде за неудачи. Будьте активным на боковой линии. Выкладывайтесь полностью на поле.


Being a leader in the workplace often involves recognizing when workers need greater direction. This is especially important for new employees or those in new positions who are still norming to their role.  Be sure new employees have training before beginning their new role.  Walk the employee through the steps of their new position, providing note-taking materials. Ensure the employee handbook is up-to-date and easily accessible to all employees, new and existing alike. Delegate instruction and allow new employees to shadow senior coworkers. Appeal to the professional interests of each worker by creating clear paths for development and promotion. Motivate workers by challenging them. Many people thrive when challenged to innovate or perform new tasks. Encourage team members to increase efficiency by creating new systems or recommending product changes. When employees perform well, acknowledge their achievements verbally or by setting up rewards systems.  Announce these achievements to the rest of the team, offering opportunities for positive reinforcement and role modeling. .  Opportunities for recognition can include:  Completing a unique project that is important to the success of the team. Taking a leadership role within a company charity event. When an employee has a major life event (i.e. marriage, childbirth, graduation) When an employee received a promotion or bonus.

TL;DR in Russian:

Определите задачи. Оцените потребности работников и создайте им возможности роста. Признавайте и цените усилия работников.


Being a professional poker player doesn’t mean having your name in lights: it means playing poker as your job. You don’t need to travel circuits around the world to be a professional poker player – you just need to make it your main source of income. If you find a place or two you jive with, stick with those places. It’s your bread and butter. You will likely develop a reputation for yourself if you stick to one or two places. People may start not wanting to play with you, or worse, recognizing your habits and strategy. If you sense this coming, you may have to widen your circuit and play unsuspecting strangers. If you’re lucky enough to be an amazing poker player who resides out of the USA, you can play online poker to pad your bankroll. Lots of people find this easier – it’s often quicker, pain-free, and, quite frankly, it’s easier to take money from the faceless. If you do live in the USA, it’s possible, but it may not be legal. The US decreed a law recently banning banks from dealing with online poker companies. However, you can play for free online to practice – or you could hack into the system and get a foreign IP address, though that’s not at all recommended. That huge number you came up with in the last section? You need that to play seriously. You need that for buy-ins and betting, and for when lady luck isn’t on your side. Every time you win a game, have half of your hand go directly to your bankroll. If you’re playing often, you should have it in a few months’ time. Don't be tempted to get into intense tournaments when you don't have it just yet. You may end up losing your earnings and having to start all the way back over. Be patient. Some people are just not smart about playing games of skill. They end up losing all their money on a hand they swore was going to be the big winner. They go home penniless, having to beg their friends for favors. Don’t let that be you! Have some money saved up for a rainy day in case you become a little too addicted to the game and happen upon an unfortunate losing...

TL;DR in Russian:

Найдите место, где вы сможете постоянно зарабатывать деньги. Если вы не живете в Соединенных Штатах, вы можете попробовать играть в покер по интернету. Начните собирать банк-рол. Также у вас должно быть запасное количество денег, на которые вы сможете жить, если проиграете весь банк-рол. Не бойтесь играть с профессиональными игроками в больших казино.


Being a successful fashion designer not only requires talent and creativity, it also requires a sound knowledge of the business and marketing aspects of the fashion world. Keep yourself updated on the happenings in the fashion industry by regularly reading trade journals like Women's Wear Daily and Daily News Record.  Many fashion design programs include courses in marketing. Some programs/majors highlight marketing more than others, so be sure to do ample research on the coursework involved in the program you choose. If you've already undertaken a course but missed the marketing/financial side of things, consider doing short courses in these aspects of business. Learn beyond design. There is an entire supply chain involved in the fashion industry and you need to understand what each person's job is, so that you can see things from their perspective too, in order to make compromises, meet demands and understand where things get held up. Research what others do, such as buyers, merchandisers, pattern cutters, garment and fabric technologists, quality controllers, graders, sample machinists, sales people, PR and marketing people, fashion journalists, retailers, event organizers, fashion stylists and so forth. Know your customer. This skill is basic and essential and it's one a fashion designer must never lose sight of. Know how much your customers spend, what their lifestyles are, where they like to shop, how they like to shop and what they like and dislike. Know what are absolute needs and what are the things that only get bought when disposable incomes are less tight. If you have done marketing, you should have a solid understanding of how to work out customers' needs. Know your competitors. Always keep an eye on what other fashion designers in your area of interest are doing. At a minimum, keep up. Better still, surpass them while still meeting your customers' needs. Trade fairs are an excellent place to develop deeper understanding of how the fashion industry works and what will work for you in terms of...

TL;DR in Russian:

Научитесь делать бизнес в индустрии моды. Поищите работу для модного дизайнера. Если вы начинаете свой собственный бизнес, вам понадобится умение работать с финансами. Будьте реалистом.


Being a tour guide means you need to be a people person. Be prepared to answer questions constantly, handle difficult personalities, and herd groups of people around interesting sites and locations. You’ll need to be cheerful and upbeat whenever you’re on the job. You may want to schedule alone time during your days off to balance out your work schedule. Your primary job is to give people interesting facts about the places you visit. Take time learning about those places. Get information from your company, the local library, and online to expand your knowledge.  Attendees will ask you questions that may be slightly off-topic. Knowing these answers will impress your audience and make you a better guide. If you don’t know the answer to a question, say so. Tell your audience you’re not sure, but that you’d love to know the answer and will be looking for it as soon as you can. When you’re coordinating people, travel plans, and site visits, there’s a lot of opportunity for crisis! Don’t panic if someone gets sick, your tour bus breaks, or a park randomly closes for the day. It’s your job to think on your feet and deal with situations as they arise. You can always contact your company for assistance in these situations, but you’ll need to keep a cool head. You’re the leader of the group when you’re out on a tour, and they’ll look to you for guidance. One of the hardest aspects of being a tour guide is that you’re usually hired as a temporary worker. If you live in a country that provides health insurance through employers, you may need to coordinate getting private insurance on your own. You’ll also need to be responsible for keeping employment and tax records. Remember that your group is on vacation, and you’re at work. Do whatever you need to do to keep the group happy and safe. Stay focused on them whenever you’re on the clock. This might be hard if you’re leading groups in beautiful and relaxing locations, but stay strong! You’re getting paid for this work. Being a tour guide requires you to be on your feet and...

TL;DR in Russian:

Примите тот факт, что вы всегда будете работать с людьми. Чтобы быть хорошим гидом, вам нужно поглощать и запоминать много информации. Действуйте быстро, когда что-то идет не по плану. Будьте готовы работать фрилансером. Когда вы ведете группу, вы должны ставить свои нужды на последнее место. Вы должны понимать физические требования к этой работе. Вы должны быть настоящим рассказчиком, чтобы делать факты интересными вашей публике.


Being a woman also involves maturing emotionally, psychologically, and behaviorally. Most importantly: you will have to learn how to be independent. This will involve learning new skills and habits that will pave a pathway toward success as an adult. There are a lot of things to learn. You might not be able to learn them all right away, but these life skills will allow you to carve your own path through the world without relying on anybody else. Consider purchasing or checking out of the library books that can help orient you to the world of womanhood. Pay attention to how-to guides to help you learn valuable skills. The internet, your friends, and trusted adult mentors are also great resources for learning the skills you will need to be an independent woman. Financial responsibility is important as you mature from a girl into a woman. Perhaps you are working in your first job, preparing to pay for college, or thinking about moving out of your parents' home. In all these cases you will have to learn important life skills such as:  Balancing your checkbook. Keeping careful track of your income and expenses. Paying your taxes in a timely way. Saving up for large purchases and to create a safety net. Learning when it makes sense to take on debt, and when it does not make sense. One way to become a more independent young woman is to figure out how to get from Point A to Point B without depending on your parents. Depending on how old you are and where you live, you might inquire about getting your driver's license or learning permit. Otherwise you can look into public transportation options so that you can travel freely to school, work, and other locations. Being able to keep your commitments, show up on time, take responsibility for your actions, and respond appropriately to criticism will all serve you well in your life as a woman, especially if you work in a career. Finding and keeping a job will allow you to learn how to be independent and will also give you some financial freedom as you mature into womanhood....

TL;DR in Russian:

Напоминайте себе, что взросление — это не только физиологический процесс. Подумайте, какие навыки вам хотелось бы развить в себе. Научитесь управлять своими финансами. Решите, как вы будете передвигаться по городу. Освойте навыки, которые пригодятся вам на работе. Уделяйте внимание своей внешности и личной гигиене. Следите за порядком в своем доме. Научитесь готовить.


Being a woman is not just about the body you are developing: it also has to do with the way you think and feel about yourself. It might take a lot of time and hard work before you feel like a true woman, but there are steps you can take to make the transition. The world is constantly changing, and there are a lot of things to learn. Consider purchasing or checking out of the library books that can help orient you to the world of womanhood. Pay attention to the memoirs and autobiographies of women you respect. You will be exposed to the challenges they faced, which will help you confront your own challenges. If you act like an adult, not only will you be treated like an adult but you will also have higher self-esteem. Some key steps you can take include:  Avoiding procrastination. Take responsibility for your commitments, and complete your tasks in a timely way. Having good manners. Behaving in a kind and polite way can help set the stage for a responsible adulthood.  Standing up for yourself. Politeness is important, but it does not mean that you should be walked all over. Learn how to express your views with confidence, even if the people around you are not behaving as politely as you are. While women tend to underestimate their abilities, men tend to overestimate their abilities. This is known as the "confidence gap." Keep this in mind as you enter adulthood: even if you feel nervous about a task, you might very well be the most competent person in the room. Some ways you can overcome the confidence gap include:  Seeking out female role models. Find women in leadership positions who can help you learn leadership skills of your own, such as how to speak with confidence, how to supervise a team, and how to engage in constructive criticism.  Not letting your "niceness" keep you down. Kindness and politeness are important skills for adulthood, but women are often told to be nice and polite at the expense of their knowledge and expertise. Try to find a good balance between acting kindly and sticking to your...

TL;DR in Russian:

Скажите себе, что быть женщиной — значит иметь определенный образ мышления. Читайте книги о взрослении, написанные женщинами и о женщинах. Освойте социальные навыки взрослой женщины и научитесь вести себя соответственно возрасту. Действуйте решительно. Будьте в курсе мировых событий. Примите участие в ритуале посвящения в женщины. Поставьте перед собой цели и стремитесь к ним.


Being able to brush your teeth, to apply fresh deodorant, or to moisturize your face can go a long way toward making you feel more human while traveling. Put your essentials in your carry-on bag so that you have them to wind down for an airport nap or to freshen up after sleeping.  All of your toiletries should be travel sizes and comply with your country’s carry-on restrictions. Bringing a soft T-shirt or sweat pants can make sleeping in the airport a more comfortable experience. Opt for lighter weight items to keep your luggage easy to carry. Rolling your clothes can keep them from taking up too much space in your luggage, as well. The temperature in airports is often unpredictable, so bringing a blanket can help you sleep more comfortably or provide an extra layer between you and the ground. Similarly, a pillow supports your neck and can help you relax. Opt for an inflatable neck pillow that is easy to deflate. This will take up little room in your carry-on. Lightweight blankets and pillows can be bought from most general retailers, camping stores, outdoorsman stores, and luggage/travel stores. Dressing in layers gives you lots of options to better regulate your temperature and sleep comfortably. A short sleeve shirt or camisole under a lightweight jacket or sweater gives you lots of versatility. If you’re too warm, use extra layers to pad your sleeping area. A sleeping mask will keep out light, which can be especially useful if you’re moving through different time zones. In addition, bringing headphones helps you relax to music on your phone, tablet, or music player. The alarm you’ve set to wake yourself up will pipe directly into your ears, too.  White noise tracks are a great way of tuning out sound around you. You can find free white-noise players, such as Bed Time Fan or White Noise, in the app store.

TL;DR in Russian:

Сложите туалетные принадлежности в ручную кладь. Возьмите сменную одежду. Захватите дорожный плед и подушку. Наденьте несколько слоев одежды. Не забудьте вещи для сна.


Being able to keep the conversation going is important when you're flirting. And people love to talk about themselves. Let your crush do most of the talking by asking questions about what they did last weekend, who their favorite band is, or how they like to spend their free time. Focus on questions that require more than a “yes” or “no” so the conversation continues flowing.  Ask a question like, "If you could be an animal, what would you be?" instead of "Would you want to be a cat?" Or ask, "What do you think about the book we're reading in English?" instead of "Do you like the book?" Don't force questions into the conversation. Too many questions will feel more like an interview than flirting. Ask them whenever it feels natural and choose questions that follow the topic of conversation. If they say they love pizza, for example, ask something related like, "What are your favorite toppings?" instead of jumping to a random question like "What's your favorite song?" You're definitely not the one who's going to make the first move, and that's okay. Get them to do the asking by strategically including signs in your next conversation. If the two of you are talking about favorite movies and they mention one they're looking forward to seeing in theaters, say, “I can't wait to see that one, either!” or even, “I really want to see that but none of my friends will go with me.” That leaves the perfect opening for them to ask if you want to go with them.  Don't be discouraged if they don't pick up on your hints. That's the thing about being subtle: It doesn't always work. It works both ways, too. If you notice that they're dropping hints about hanging out, realize it might be a sign they want you to ask them out. Don't say, “We should hang out sometime.” It's vague and likely means it will never happen. Know exactly what you want to do and when so they can either say yes or no. For example, say, “Do you want to go to midnight bowling with me on Saturday night?” instead of “Maybe we can go bowling soon.” If they aren't...

TL;DR in Russian:

Задавайте открытые вопросы, чтобы человек мог рассказать о себе. Используйте намеки в беседах, если стесняетесь прямо пригласить человека на свидание. Заранее выберите четкую дату, время и место. Пригласите человека на вечернику или встречу с друзьями. Совершите смелый поступок.


Being able to lucid dream requires that you be fully self-aware and undistracted by thoughts that relate to your waking life. While you are laying in bed trying to fall asleep, clear your head of distracting thoughts, and focus all of your attention on the fact that you are falling asleep and about to enter a dream state. Meditation will also help you clear your mind of all of the negativity that will keep you from having a restful sleep. Before you go to bed, decide what you want to dream about. Paint a vivid image of your surroundings, and be sure to include details like sights, sounds, and smells. Put yourself in the scene, and try moving around within it.  Pay attention to the sensations of breathing and walking around in this dreamscape. Though you are not yet dreaming, tell yourself "I'm in a dream." Continue this visualization technique until you have fallen asleep. Choose your ideal location for optimal results. Leave a photo, a symbol, or even a blank piece of paper at your bedside before you fall into sleep. Take something that represents the thing you want to dream about and leave it out before you go to bed so that it can help you transition into the dream you want to have. If you want to dream about a certain person, have that person's picture out near you. If you're an artist who is struggling to find a subject, leave a blank canvas at your bedside.  Taking this measure can prime you to dream about the things you want to dream about because it will plant the kernel of these things in your mind before you go to sleep. As you lie in bed and get ready for sleep, tell yourself something as simple as, "Tonight, when I dream, I want to realize I'm dreaming." Repeat this to yourself a few times and really focus on making it happen. This will help you get in the mindset you need to be in to recognize that you're dreaming. If you really want to control your dreams, then you should sleep in complete darkness, or as close to complete darkness as you can. Sleeping in darkness keeps your melatonin levels...

TL;DR in Russian:

Помедитируйте перед тем, как лечь спать. Представьте сон, которым вы хотите управлять. Оставьте вещи, которые вы хотите увидеть во сне, на прикроватной тумбочке. Подготовьте себя к управлению снами перед тем, как ляжете спать. Спите в полной темноте. Воспользуйтесь техникой MILD. Избавьтесь от кошмаров.


Being active throughout the day and week will give you huge benefits physically and mentally. An active lifestyle is the best way to keep your body in the best possible shape (as opposed to one big burst of activity every now and then). Try to get 30 minutes of aerobic exercise in a day. Your heart rate should be up and it shouldn’t be so vigorous that you find it difficult to speak as you exercise.  You don’t need to spend a lot of money to be physically fit. Joining a gym is not the only way to stay healthy; though it’s certainly an option. Consider joining a sports team, or asking a friend or family member to join you for a daily jog. Look up different videos or blogs of fitness experts you can follow. Be sure to check the credentials of any ‘expert’ that you follow. Check for training, certifications and qualifications on their website. You don’t want to follow someone posing as an expert as you might end up injuring yourself.  If you’re not used to being physically active, it will take you time to build up your stamina. Keep going! Experiment with different hair, makeup and sartorial styles. Look to your role models as a starting place for a sense of fashion. If any of them are stylists or celebrities, look to see what kind of style she’s wearing these days.  Look up tutorials online for different makeup styles. Makeup not only enhances your natural beauty but it can also be used to create looks that highlight facial features you admire such as big eyes or slim noses.  Stay within your budget. Don’t go overboard and don’t try to buy a replica of every outfit your role model has. Consider buying drugstore ‘dupes’ of high-end brand makeup. You are only looking to your role models for inspiration. Fashion changes constantly but your style will be yours always. Experiment with different natural skin and hair masks to see which are suitable for you. These can often be made with ingredients that are already available in your kitchen. Research online for ingredients that will suit your skin type and condition. ...

TL;DR in Russian:

Выработайте активный образ жизни. Развивайте собственное чувство стиля. Следуйте процедурам ухода за кожей и волосами. Улучшите осанку.


Being around a narcissist can really drain you of energy, so be sure to spend time with positive people who are able to pour love and attention back into you. Spend time with people who have empathy and are able to focus on you and your needs.  When you need someone to talk to, reach out to loved ones and share what's going on. Talk to people who are willing to listen to your side of things and give support as needed. Try to carve out time for supportive people weekly, so that you can get the attention and nurturing that the narcissist does not give. The narcissist’s extreme self-esteem can be a blow to your own confidence. Counter any dips to your self-esteem by identifying your strengths.  Make a list of all your best character traits. Read the list aloud whenever you need an extra lift to your confidence. Make your list even more empowering by reading each trait after saying, “I am.” For example, you might say, “I am kind" or “I am a great listener.” Life with a narcissist often means pouring time, affection, and resources into them nearly 24/7. However, to continue the relationship, you'll have to pour some back into you. Build a self-care routine that helps refill your cup. Visit the spa or try self-massage. Go to lunch with friends. Journal your feelings, listen to music, or take a warm bath. If you need extra support to live with a narcissist, consider talking to others who understand your experience. Attend a local support group for people with loved ones with narcissistic personality or consult with a therapist who has experience with narcissism.  Contact a local mental health clinic to find support groups or counselors in your community. Work with your counselor and support group and ask yourself if it's worth living with the person or whether you may need to leave them.

TL;DR in Russian:

Доверьтесь сочувствующим людям, которые могут вас поддержать. Думайте о своих самых лучших чертах, когда вам нужно повысить самооценку. Выделяйте время для ухода за собой, чтобы справляться со стрессом. Поговорите с психологом или присоединитесь к группе поддержки.


Being around positive people breeds positivity within you. What’s more, no matter what you go through in life, a strong support group can help keep you grounded and hopeful. When you are around people who have a healthy outlook, this increases your chances of being happy and successful.  Seek out the positive influencers in your life. These are the people who practice gratitude and actively seek out joy in everyday life. Discontinue relationships or distance yourself from negative influencers. These are the people who dwell on problems or burdens. They often don’t laugh or smile and their sour moods may be contagious. If you believe there is a reason for your life, a higher purpose, then getting in touch with your spiritual side may offer protective factors against hard times.  Individuals who describe themselves as spiritual or religious often make healthier lifestyle choices in terms of diet, avoiding risk behaviors like driving without a seat belt, and refraining from smoking, drinking, or using drugs. What’s more, spirituality also provides us with a social support system that encourages us and helps relieve stress.  Spirituality doesn't have to be related to organized religion or philosophy; it can mean whatever you want it to mean. Develop your spirituality by practicing forgiveness, engaging in self-reflection, using nature and art to get in touch with a higher power, and practicing self-compassion. Connecting with others can produce positive outcomes on both sides when connections are forged through charity. Helping others can improve our satisfaction with life, give us a sense of purpose, enhance feelings of self-efficacy, reduce stress, and lift our moods. Not sure how you can help out? Here are some ideas: Babysit for your neighbors who don’t go on dates much. Teach your young cousin how to play an instrument. Volunteer at the local soup kitchen. Donate toys to needy kids over the holidays. when you need it. Getting through life becomes less difficult when you know when and how to ask for help when...

TL;DR in Russian:

Окружите себя положительными людьми. Развивайте духовность. Помогайте другим. Не стесняйтесь обращаться за помощью.


Being assertive does not mean you are aggressive or mean. One of the main characteristics of being assertive is being positive and proactive about your opinions and beliefs. When dealing with your coworkers, always approach situations with a calm and positive manner when expressing your opinions.  For example, if you are upset about a performance review, approach your boss or supervisor with a calm and level head. Think about what you want to address about the review ahead of time and express your concerns in a positive, relaxed manner. Your boss will be more likely to take you seriously if you don’t accuse or act out. Start the exchange with phrases such as, "I would like to discuss my recent review with you. I feel there are some inconsistencies and I would like to address them." Avoid yelling, showing anger, or avoiding the situation. Being overly aggressive will not make your boss take you seriously and avoiding the situation by calling out from work will only reflect negatively on you.  Look your boss or supervisor in the eye when you approach him/her, avoid crossing your arms or taking a defensive position, don't raise your voice, and avoid fidgeting when you discuss the situation. One of the best ways to be assertive is to have faith in your opinions and idea. If you don’t believe in yourself, you will never want to speak up with your ideas or suggestions. Try to express more of your ideas every day at the office, or at least when a proper time arises.  During a meeting, if you have a great idea for your boss about a future project you’d like to initiate or a story you would like to write, speak up in a positive, calm manner. Have faith in your ideas and capabilities. Just make sure your ideas are fully thought out and prepared. Another part of being assertive is making informed comments, decisions, and suggestions. To do this, you need to actively listen to those around you. When a coworker is expressing opinions or beliefs, don’t interrupt or belittle those comments. Instead, try to consider your...

TL;DR in Russian:

Разговаривайте с сотрудниками спокойно и дружелюбно. Поверьте в себя. Учитесь активно слушать. Говорите от первого лица. Сохраняйте уверенность. Не позволяйте стрессу одержать верх. Не молчите о проступках.


Being awkward around your peers and perfect strangers is difficult enough, but being awkward around someone you actually like can begin to feel impossible. Still, there are a few things you can do to have more social grace around your crush, and it starts with playing it cool and not acting like a puppy who is ready to hump the leg of anyone who comes by. Here are some ways to play it cool without looking too eager:  Smile and say hello, but don't go in for a hug unless you're at "hug" status with the person. If you're not sure, wait for the person to initiate the hug. If you see the person coming down the hall, approach him or her if you're nearby, but don't run to the other end of the building just to say hi or you'll look like a stalker. Don't nod too vigorously at everything the person says, thinking that it will just help you show your interest. Making meaningful replies is more effective than nodding. Avoid laughing at every little thing the person says -- especially if he or she isn't even trying to be funny. To be less socially awkward, you have to be able to recognize the difference between a "creepy comment" and a "nice comment." Don't tell a girl, "You have such soft, fluffy hair. I just want to run my hands through it," unless you want her to slowly back away. Instead, say, "I like your haircut. It makes you look kind of like [insert name of cute celebrity here.]" The compliment should let the person see that you're paying attention without feeling like you're putting too much pressure on.  "You have a great smile" or "You have a great laugh" are usually safe bets. Complimenting a girl's dress or jewelry can make her feel special. Complimenting an aspect of the person's personality can work too; telling a guy he has a great sense of humor will make him feel good. Use your compliments sparingly. If you compliment the person every two seconds, he or she may get annoyed or even overwhelmed. One socially awkward move is the "close talk," which is standing so close to a person that you're practically...

TL;DR in Russian:

Не будьте слишком нетерпеливым. Говорите комплименты со смыслом. Используйте язык вашего тела. Дайте собеседнику почувствовать себя комфортно. Знайте когда уходить.


Being busy is a way to prevent negative thoughts from going around your head repeatedly. For depressed persons, the first step is often the hardest, so making yourself do things can be a huge difference in your day and getting you started.  Engage in a hobby you enjoy or think you'll enjoy. Immerse yourself in it. It doesn't have to be expensive or difficult. As long as it's interesting it will serve the purpose. Care for pets. The routine involved in pets needing to be fed, groomed, and played with can be very satisfying for a depressed person. This is especially so because pets don't provide a sense of judgment, but only return love and acceptance. Introduce structure into your everyday life. Make a schedule of what to do every day, no matter how mundane, and gradually expand this as you start to feel better. It doesn't matter whether you work or not. A schedule can put some direction back into a day that might otherwise feel empty or aimless. Feeling down feeds on itself and it soon becomes a catch-22 when you convince yourself that you don't deserve to enjoy anything. The antidote is to do things that you used to enjoy or that are fun for people around you — "one fun thing a day to keep the blues at bay."  As with everything else, do this gradually. One fun thing a day, such as watching a beloved comedy or reading a funny book can give you a sense of fun for a while. Make time to laugh more. This can be watching comedy skits or tv shows that make you laugh, and learn how to take time and enjoy those moments more. Schedule positive events into your life. Go out to dinner, the movies, or for a walk with friends. Take it slowly. If you used to enjoy gardening, plant a single plant. If you used to enjoy a long walk, take a short one. Gradually build up to more enjoyable experiences. of your journey through your depression. Document your feelings somewhere personal and completely private. This will be the place where you let out your darkest thoughts — no holds barred — because you don't need to worry that...

TL;DR in Russian:

Займите себя делом. Делайте то, что вам нравится, и балуйте себя. Начните вести дневник борьбы с депрессией. Помогайте другим людям.


Being chivalrous to a girl remains an important way to have courtesy and respect. You don’t have to bend-over backwards to be courteous.  Consider these small gestures as signs of kindness and respect:  Make sure to say “please” and “thank you.” Use your words to show appreciation of something she’s done to help you, even if it’s a small thing like picking up a pen that fell on the floor. Open doors for her.  Allow her to walk through first, rather than going ahead of her.  Show that you are gentleman. Help to get things that are possibly out of reach.  Let’s say you’re at a store, and the girl is trying to reach something on the top shelf.  Help to grab the item for her, or find someone who works at the store to help with getting the item down. Whether you’re romantically interested in this girl or not, it can make a girl feel special when you compliment her.  Avoid compliment her about certain body parts, that could make you come off as creepy.  Compliment her about if she dressed nicely today.  It doesn’t have to be too specific, just say, “You look nice today.” Compliment her about something she’s doing well.  Let’s say you’re in a class with her, and she just gave a great class presentation.  You could say, “That was a great presentation.  It looked effortless.” Compliment her about things that she does for others.  If she has a generous spirit, say something like, “You’re very caring.” If there is an event planned or you’re meeting up with a girl, show up on-time.  Show that you respect her time, as much as yours, particularly if she’s involved in the event planning.  Being present and showing up is one of the simplest ways to show that you care. Being nice is also about being considerate of others’ time.  The girl is less likely to be anxious or frustrated if you show up when you said you would.

TL;DR in Russian:

Будьте обходительны с девушкой. Делайте ей комплименты. Приходите пораньше или вовремя.


Being clean and smelling nice are the base of looking good.   Take a shower at least once a day, before you go to bed. You should take a shower in the morning too, if you have enough time. Use a body lotion/shower gel.  Brush your teeth three times a day, after each meal. Also use dental floss to remove food stuck between your teeth.   Always use deodorant.  Make sure all the clothes you wear are clean and ironed. Even an awesome piece of clothing can look horrible if it's not clean and ironed; not to mention it won't last too long if you don't take care of it properly, no matter how well-made it is.  Comb or brush your hair to avoid the messy look. Avoid brushing your hair if it's curly.  Follow a proper morning routine. Do these things on a regular basis; they are the basics of looking good. Of course, to look glamorous, you'll need to do a little more than this, but it  will be ruined, no matter how expensive your clothes are or how good your makeup  is. The way your hair looks is crucial for your image as a whole. In order to achieve great hair, follow the advice below.   Keep your hair clean all the time. For oily hair, you should wash it every 1 to 2 days. If you have dry hair, you don't need to wash it that often; only every 2 or 3 days. Use the right type of shampoo for your hair. This is absolutely necessary to prevent dandruff and damaging of your scalp.   Make sure your hair always looks perfect. The only hairstyles that look glamorous are the perfectly styled ones. Rebellious hair not allowed. It can be straight, wavy, or curly, as long as it's shiny and perfectly tamed. Get rid of the frizz by using a straightening iron and/or a smoothing serum or, even better, try straightening it permanently (of course, only if you want straight hair for a longer time). Choose either sleek, stylish, straight hairstyles or romantic, wavy, '40s style wavy hair. For shine, apply a shining spray.  Choose the best color for your hair. If you decide to dye your hair, make sure you do it once a month or every 2...

TL;DR in Russian:

Следите за гигиеной. Укладывайте волосы Если вы хотите иметь первоклассный внешний вид, следите за своей прической. Ваша кожа должна быть идеальной. Правильно ухаживайте за зубами. Ухаживайте за своими ногтями. Используйте макияж, который подчеркивает ваши лучшие черты, благодаря чему вы можете выглядеть великолепно. Используйте духи.


Being close to someone requires telling them exactly what you want. Even if you think you're being obvious, many people have a hard time picking up on hints and indirect communication. You have to be willing to say what's on your mind, even if it's something that you're afraid your partner won't like.  For example, you might say "I would like to be closer with you and share more of my life with you." If you feel like there's a barrier between you, or your partner is putting up a wall, you might say "I feel as though you're closed off to me, and I would like for us to get closer. Would you like to talk about it?" When you attempt to communicate through hints or indirect communication, you always have an out. If your partner picks up on your hint and doesn't like it, you can claim you didn't mean that at all. But even if you avoided a potential conflict, there will still be distance between you. Lies and deceit are always a barrier to closeness. However, refusing to share pieces of your life with your partner or keeping secrets from them can be just as damaging. When they find out about something you've been keeping from them, they may wonder what else you've been hiding.  For example, suppose you have a dance class twice a week, but for some reason, you don't want to tell your significant other. Maybe you think they will ridicule you. So you keep it a secret. However, by doing that you are building a wall between the two of you. This doesn't mean that you can't keep a birthday present or surprise party a secret. However, in that situation, you should also be aware that your partner will likely sense that you're keeping something from them, and might start to get suspicious. When your partner is talking to you, stop doing other things and pay attention to them. Use statements such as "I hear you saying that..." then put what they said in your own words. If your understanding or perception isn't accurate, they can correct it. Then the two of you are both on the same page.  This doesn't mean you can't ever do...

TL;DR in Russian:

Выражайте свои чувства  прямо и открыто. Поддерживайте искренность и открытость в отношениях. Активно  слушайте партнера и повторяйте услышанное своими словами. Делитесь с партнером личной информацией. Превращайте критику в положительные высказывания. Ведите конструктивные, а не деструктивные споры. Сохраняйте активный интерес к мыслям и чувствам партнера. Регулярно интересуйтесь делами партнера.


Being creative is about taking leaps of imagination, trying new things, and seeing what happens. Try out a crazy new idea or technique, change up your normal workflow, and cut and paste your work in new and exciting ways. Many of these experiments will fail, but creativity is about finding the one unheard-of new thing that succeeds. Not every creative idea is going to be a good one, and that's okay! If you are afraid of failing, or having a bad idea, you'll never come around to a better one. Stop judging your ideas as you go; instead, write down as many as you possibly can. After you're done, you will pick through the ideas to find the good ones. An idea you might think is bad might actually be fantastic when paired with an idea that strikes you later on – but you'll never know it if you erase the idea right off the bat. “An idea is nothing more nor less than a new combination of old elements.” Take from anything you can. Mutate it, clone it, and combine it until you have something creative that you can call your own. You don't need to think of it as stealing; this is how art begins:  The Rolling Stones mixed delta blues with English rock and roll for a new, honky-tonk style. William Faulkner, Nobel Prize-winning author, took James Joyce's flowing, heady style and combined it with the spiritual and racial history of his home in the American South. Cubism, the art form of Picasso, developed from experiments with Impressionism and the stylized masks of African and Asian sculpture. Stress can be a hindrance to your ability to express your creativity. If you feel confined, stressed, or pressured, move to another location which may be more relaxing, such as a garden or a balcony. Try listening to music to stimulate your brain cells to make connections. Putting on some music, heading outside, or switching desks can break up the monotony and get you working again. Sometimes, simply asking for input can give you the "Eureka!" moment you are looking for. Everyone's mind is different, and the influences that inspire...

TL;DR in Russian:

Не бойтесь экспериментировать. Не оценивайте идеи в процессе мозгового штурма. Сочетайте старые идеи. Меняйте обстановку, если вы подавлены или стеснены. Работайте над проектами с другим людьми. Рисуйте или используйте метод свободного письма. Находите время для других проектов.


Being creative requires you to suspend judgment and take risks. If you start judging ideas before you even get started, you will crush your creative spirit. Let your ideas flow, and only worry about editing them once you get them out. Freewriting is an activity where, as the name suggests, you write freely: whatever comes to mind, write it down. Write nonstop for a certain amount of time (for instance, 10 minutes). By writing without stopping, no matter what comes out, after a few minutes you will start to access new and fresh ideas that you wouldn’t have thought of at first. A mind map is a way of exploring your ideas in a free way. It requires visual organization and logical organization, which engages your whole brain and encourages creativity.  Start with a piece of paper and pen or marker. Write down the concept you are working (for example, “Clothing”) with in the middle of the paper and put it in a shape like a circle or square. Draw lines off of the center to create new shapes with related concepts. For example, you could draw a line from “Clothing” to have a space for “Hats” and another with a space for “Shirts” Draw new lines off of these subcategories to make sub-sub-categories. For example, draw a line for “Flannel” off of “Shirts.” One way to get your creative juices flowing is to challenge accepted ways of understanding things. You can do simple exercises to practice this, as a way of getting ready to think creatively about a problem or project. For example, take an everyday object, like a paper clip, and think of ten new uses for it. Normally, a paper clip is used to fasten loose papers together. However, you could also:  Stick paperclips in the ends of corn so you can eat it off the cob Use a chain of paperclips as a necklace Use a paperclip to open a stubborn seal, such as on a medicine bottle Use a paperclip as an instrument to paint intricate designs on your fingernails using nail polish. ” Free association is a way of drawing new connections between things. It can be used as a practice...

TL;DR in Russian:

Будьте непредвзяты. Свободное письмо. Составляйте схемы связей. Учитесь смотреть на вещи по-новому. Метод свободных ассоциаций или «снежный ком». Ищите аналогии.


Being dehydrated can cause "false contractions," or contractions that occur before labor has even begun. Staying properly hydrated once labor has started is also important to maintain your strength and stamina. This releases the hormone oxytocin which can help prompt contractions. You can either have your partner do this for you or use a breast pump. If your water has not broken yet, having sex can help naturally induce labor. When the man ejaculates inside the vagina, the prostaglandins contained in his sperm help stimulate the cervix. Make sure that the man ejaculates inside the vagina so that the prostaglandins can do their job. Many people believe that light physical activity, like walking or cleaning around the house, can help speed up the labor process. Only do as much physical activity as you feel safe and comfortable doing. Being stressed can cause you to tighten your muscles which is the opposite of what you want to happen during labor. Have your partner give you a massage or try breathing exercises to help relax. You may also find that a warm bath helps you relax and ease some of the discomfort caused by your contractions. Most women experience significantly longer labors for their first born than with their next kids because the cervix and vaginal walls have not yet been stretched or dilated. Your subsequent labors will likely be much shorter and less painful

TL;DR in Russian:

Выпивайте достаточное количество воды. Стимулируйте ваши соски. Займитесь сексом. Совершите короткую прогулку. Отдохните. Заводите более одного ребенка.


Being dehydrated during your period can contribute to bloating and other unpleasant PMS symptoms. Try to drink more water than usual during your period to combat these symptoms. Cut down on caffeine, alcohol, and sodium while on your period, as these things dehydrate the body. If you do consume these goods, make up for it by drinking even more water. Trying to fight that caffeine craving and staying away from soda and coffee? Turn to tea. Not only will it keep you going, but research says it's good for cramps, too. Tea is the next best thing to water. If you can't drink water, this should be your go-to.  In addition to keeping you hydrated, drinking tea has also been linked to fighting cancer, heart disease, and diabetes; encouraging weight loss; lowering cholesterol; and bringing about mental alertness. Getting a lot of vitamin C can starve the uterus of progesterone, which in turn breaks down the uterine walls. All of these can lead to a more accelerated period, making it a thing of the past sooner. Here's a short list of foods that have ample quantities of vitamin C:  Cantaloupe Citrus fruits and juices, such as orange and grapefruit Kiwi Mango Papaya Pineapple Strawberries, raspberries, blueberries, cranberries Watermelon Say goodbye to cramps and period problems through your diet. The following list is full of vitamins, minerals, omega-3s, and antioxidants that all can curb the pain and lessen your period:  Dill Celery Sesame seeds Salmon Dark chocolate Parsley Hummus These foods are known to cause cramps and upset stomach, in addition to leading to stress and anxiety (at least in caffeine's case). To be on the safe side, just avoid them during your period. If you desperately need a pick-me-up, go for a bite of dark chocolate and glass of red wine. Dark chocolate has that sugar you're craving but is more natural; red wine has heart benefits and antioxidants that fight in your favor.

TL;DR in Russian:

Пейте много воды. Пейте больше чая. Употребляйте больше витамина С. Ешьте продукты, которые уменьшают мышечные спазмы. Откажитесь от молочных продуктов, кофеина, сахара, алкоголя и красного мяса.