Не держите все в себе Не позволяйте себе злиться. Балуйте себя. Слушайте музыку. Позвольте себе почувствовать пустоту. Поговорите с друзьями. Ведите дневник. Ограничьте время, на протяжении которого вы позволяете себе чувствовать грусть.

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. Cry. Bawl your eyes out. Scream into a pillow. Shout obscenities at the wall. During the initial stages of getting over a relationship, you may feel miserable. You need to accept these feelings in order to truly release them and move on with your life.  Research shows that heartache can present in the brain like an actual pain. Studies show heartbroken respondents' brains resemble that of a person on cocaine withdrawal. However, it seems the best route to overcome heartbreak is to ride the emotions out.  Denial accomplishes nothing. Bad feelings do not go away just because you ignore them. If anything, ignoring your feelings only increases the risk of having them explode later on. If you are the sort of person who needs physical release, consider heading to a gym and taking your grief out on a punching bag or human dummy. Part of you might genuinely feel angry. That's fine, but you should avoid twisting or masking your pain with anger. Anger might make you feel less vulnerable, in fact, it probably makes you feel in control and gives you something to direct your energy towards. However, the only way to work past your grief and accept the current situation is to let yourself feel the other emotions lurking beneath the anger.  Anger is a secondary emotion. The emotions lurking beneath the surface of your anger might be feeling ignored, disappointed, used, unlovable, and rejected. All of these feelings make you feel vulnerable so you use anger as a method of psychological self-soothing.  To find out what's beneath your anger, listen to your self-talk. If you find yourself thinking, "No one will ever love me", it may symbolize feelings of rejection or being unlovable. Take notice of your thoughts for a day to pinpoint what other emotions you are experiencing. Additionally, anger tends to be obsessive. If you badmouth your ex or crush to your friends or fixate on every little thing that person did to “wrong” you, your thoughts are still constantly filled with that person. In other words, anger will bind you in...


Не держите газ внутри. Используйте грелку или компресс. Попробуйте добавки с активированным углем. Поешьте чеснока. Примите лекарственное средство, отпускаемое без рецепта.

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Many people force their bodies to hold gas in to avoid embarrassment, but passing gas is a necessary bodily function that occurs to help the release of a by-product of digestion. Preventing yourself from passing gas just leads to more pain and discomfort. Instead of holding it in, find a comfortable place to release it.  If you are in public when a bout of gas or bloating strikes, find a bathroom where you can stay until the pain has subsided. If you find it difficult to pass gas, try adjusting your body positioning to allow the gas to be released. Lie down and relax your muscles until the pressure in your stomach and intestines is gone. Moving around can help, too. Take a brisk walk around the block or walk up and down a set of stairs to help the gas make its way out. For quick relief of abdominal pressure caused by gas and bloating, lie down and lay a hot water bottle or warm compress across your stomach. Allow its heat and weight to help the gas leave your body and the pressure subside. Activated charcoal can reduce gas and bloating in some individuals. It can also help relieve cramps caused by gas and bloating. Follow all instructions on the packaging, including dosage recommendations. Ask your doctor before taking any supplements, especially if you're already taking medications. Garlic also has properties that stimulate the gastric system and help relieve gas and bloating. Garlic supplements are available at health food stores, but fresh garlic may provide faster relief.  Eat garlic soup, since the warm water helps deliver the garlic to your system quickly. Mince a few cloves of garlic and sauté them in olive oil on the stove. Add vegetable or chicken broth, let it simmer for a few minutes, and enjoy hot. Avoid eating garlic with other foods that may cause more gas and bloating. For best results, consume it plain or in a soup. If you are already feeling gas and bloating pressure, medicines meant to prevent gas and bloating will not work. Choose a medicine meant to break up gas bubbles and reduce the...


Не держите на столе человеческую еду, поскольку она может привлекать кошку. Регулярно протирайте поверхности. Попробуйте давать кошке больше еды. Не оставляйте на столах предметы, с которыми кошке нравится играть. Закрывайте шторы на окнах вблизи рабочих поверхностей. Очищайте рабочие поверхности лимонным маслом или средством с запахом лимон.

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Again, cats have a very powerful sense of smell, so food particles left on countertops can lure them into trying to find and eat any scraps, crumbs, or spills you may have missed, in addition to clawing or biting their way into food you have stored on countertops. If you must store food on counters, place it in containers which cats can't tear or chew open. This eliminates the odor of food on the surfaces. It might be especially effective to wipe off counters with a disinfecting wipe, which will eliminate odors that may attract your cat while keeping your countertops clean and sanitary. Choose cleaners or disinfectants that smell like citrus, aloe, eucalyptus, or wintergreen in particular. These scents will deter cats from unwanted surfaces. In fact, many perfumes will have the same effect. It is possible your cat is jumping on your countertops to scavenge for food because he or she is hungry. You might be able to determine if this is the case simply by offering your cat more food than usual. If the cat doesn't seem to jump on the counter after you start offering more food than before, then you might have solved the problem. However, some cats do overeat, and even if you do offer more food, they may still jump onto counters. Be prepared for this possibility as you try offering more food to combat countertop incursions.  If you aren't already, keep a bowl of dry cat food out for the cats to eat as they please. Many cats are "grazers" meaning they like to eat small amounts of food throughout the day instead of having specific mealtimes where they eat a lot of food at once. If your cats are grazers, be sure to keep a bowl of dry cat food always available, provided you do not exceed the daily serving amount on the package (unless your veterinarian instructs you to do otherwise). You can also offer them smaller portions throughout the day if that is convenient for you, but the point is to offer them enough food to try to keep them from scavenging for food on your countertops. Watch your cat's eating habits and...


Не добавляйте в продукты лишнюю соль. Не ешьте переработанную еду. Следите за количеством потребляемой соли.

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Avoid adding more than a pinch of salt to your food when you cook it and don't add salt once you are getting ready to eat. You need a small amount of salt in your diet, but you will get more than enough through the prepared foods that you eat and the small amounts you add to your food.  Adding excess salt will only cause you to retain excess fluids, which causes high blood pressure. Keep in mind that seas salt and kosher salt have the same amount of sodium as regular table salt.  Salt makes your body retain fluid, which can lead to an increase in blood pressure. Processed foods are typically loaded with salt and other additives, such as the preservative sodium benzoate. Remember, it's not just the salt that you put on your food while cooking or at the table, it's also the amount of sodium that's in the prepared foods that you buy.  Sodium causes your body to retain water, which can increase your blood pressure. It is usually listed on the nutritional breakdown on the label of prepared foods.  Read labels and buy low-salt, low-sodium, or unsalted foods. Foods that commonly have a ton of salt in them are prepared, canned, and bottled foods. These include meats, pickles, olives, soups, chili, bacon, ham, sausage, bakery products, and meats with added water, which will have a higher sodium content. Also, avoid prepared condiments, such as prepared mustard, salsa, chile sauce, soy sauce, ketchup, barbecue sauce and other sauces. Many American diets include up to 5000 milligrams (5g) of sodium daily, which nearly all medical professionals consider extremely unhealthy. While you usually can't, and don't want to, cut out all sodium, it's important to try to get to below 2 g (2000 mg) per day. To do this, track your total daily intake of salt/sodium, and make sure you are avoiding as much sodium as you can.  To track how much sodium you have eaten it's a good idea to keep a food journal or use a tracking app. There are a variety of fitness and health apps that will allow you to track your sodium intake throughout the...


Не доверяйте иммуномодуляторам. Старайтесь употреблять больше цинка. Потребляйте достаточное количество меди. Следите за потреблением витамина С. Следите за потреблением витамина А. Принимайте витамин Е. Попробуйте другие натуральные средства. Подумайте о том, чтобы начать принимать колострум. Обсудите с лечащим врачом инъекции иммуноглобулина.

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There is no scientific evidence that has proven that increasing the number of immune-fighting cells is a good thing. In fact, in some cases, increasing the number of certain "good" cells in your body can increase the risk of stroke.Medically speaking, the best thing you can do for your immune system is to live a healthy daily lifestyle and get proper and timely medical treatment for illnesses and infections. Zinc is one of the most important components of enzymes present in white blood cells, and a deficiency of this mineral can result in a weaker immune system. You can get zinc from meat, fish, and milk. Supplements are also available, but you should consult your doctor before taking them regularly. You only need a very small amount of copper to be healthy (the total amount of copper in a healthy human body is only around 75-100 milligrams ), but it does play a very important role in metabolic and immune function, neutralizing free radicals and possibly even reducing some of their harmful effects  You can get copper from organ meats, leafy green vegetables, and cereals. That being said, too much copper can cause it to act as a pro-oxidant in your body, and in larger quantities it may contribute to the development of Alzheimer's disease. As such, you should exercise caution and be sure to check with your doctor before increasing your copper intake. Vitamin C increases your white blood cell count and enhances the cells' effectiveness. It is also an antioxidant, which means that it prevents the destruction of existing white blood cells. In addition to supplements, you can get vitamin C from oranges, berries, and most citrus fruits. For adults, tolerable upper intake levels of vitamin C are about 2,000 mg . Vitamin A is also an antioxidant, and helps your immune system to function more efficiently.  In addition to supplements, you can get vitamin A from carrots, tomatoes, chilis, and squash. Vitamin E, like vitamins C and A, is an antioxidant, and is also beneficial for your skin and eyesight. In addition to...


Не доверяйте сообществам. Скачивайте игры через соответствующие программы. Скачивайте фильмы через соответствующие программы. Обращайте внимание на то, что покупаете.

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Although groups used to release software just to show off that they had hacked the encryption of a game, it has now become a scene of spammers, virus creators, and people who will steal your information and empty your bank account before you get an hour into your game.  When you trust a P2P network, you are giving up all of the information in your computer to a hacker that has exceptional technological skill. This hacker can easily get into any details on your computer, making it easy to steal your bank account information, or anything else you may have stored. It doesn’t matter how often you play the game or watch the video. Just downloading it from a P2P network gives these hackers free reign of your information. Along with the download comes the installation of a keylogger, trojan, or root kit, and that is what gives them access. Although games are going to still run you more than a couple bucks, downloading them gives you some freedoms. For example, you can do so from home, and you’ll have the ability to re-download it if anything happens. Use some of these safe programs to download games:   GameFly GameTap EA Store GamersGate Just as with downloading games, you will need to pay for these downloads. The fees, however, are typically smaller than if you were to buy a DVD. Use the following safe programs to avoid harmful downloads:  Amazon Netflix Love Film Redbox Instant Crackle.com Vongo Just because you pay for a video download, doesn’t make it legal. The programs previously listed are trusted, however there are many more programs available. Just because they require you to pay, doesn’t mean they are trusted.   Avoid torrents. Torrent files are often bootleg or pirated and, therefore, illegal. Even though these programs are set up for an easy download, they will most likely add viruses or allow a hacker into your computer. Entertainment companies often link placebo files to these downloads. These are intended to frustrate users and dissuade you from using the sites that don’t have proper copyright holders.


Не докучайте хомяку в течение нескольких дней. Разговаривайте с хомячком. Дайте хомяку возможность привыкнуть к вашему запаху. Выделите время для общения. Надевайте перчатки.

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Anytime a hamster moves to a new home, he will experience some fear and anxiety. Allow your hamster to settle in for few days after you bring him home. Don't try to pick him up during this time. Once his new home is comfortable and familiar, he will grow less aggressive and be more open to training and interaction. Hamsters are quite farsighted, which means they have trouble seeing things that are close up. To compensate for this, hamsters have an excellent sense of hearing. In order to help your hamster get used to you, allow them to grow accustomed to your voice. Put on some music and sing near your hamsters cage, take a phone call in the same room, or simply speak directly to your hamster. In addition to excellent hearing, hamsters make up for their poor eyesight with a strong sense of smell. Another way for your hamster to get used to you is to get them accustomed to your scent. Simply sit near the cage for a little while each day, or place a hamper of your dirty clothes near the hamster’s cage. Set a specific time to work with your hamster each day. Hamsters are nocturnal creatures, meaning that they will sleep during the day and wake at night. Select a time in the evening when your hamster will be awake, and make a commitment to work with your hamster every day at this time. If you do this consistently for about two weeks, you will have no trouble handling a very tame and gentle hamster. If you must handle a hamster before he is trained, be sure to wear gloves to keep yourself safe. Any kind of gloves (such as disposable gloves, dishwashing gloves, or winter gloves) will work just fine.


Не допускайте круговорота требований и отказов. Выразите свои чувства. Развивайте самообладание. Измените модель поведения. Признайте различия.

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Demand and withdrawal can be a popular pattern in a relationship: one person brings up a topic (such as household cleaning, money, or childcare) and the other person immediately withdraws (such as crossing the arms or becoming immediately disengaged). If you notice patterns in your fights, learn to block them from the very beginning. For instance, if the withdrawal response is crossing arms, notice if you (or the other person) begins to cross arms, then take a different approach. Call a “time out” and come back when you feel you can engage differently with each other. When you notice withdrawing behaviors, say, “ I don’t want this conversation to spin in circles like other conversations. Let’s take a break, process what’s going on, and then come back.” Get out of the habit of blaming the other person for things. This can lead to the person feeling defensive. Saying, “I’m really sad I didn’t see you at the party last night” has a different tone than saying, “Why weren’t you at the party last night? Where were you?” Instead of putting your focus on the other person, put the focus on yourself. Own your feelings and express them in conversations openly. While it may seem more natural to place blame or accusations, turn the focus on yourself and express your feelings. For example, if you’re mad at someone, avoid saying, “I can’t believe what you did, you’re so careless and unkind” and instead say, “I feel really hurt and I’m having a hard time understanding your actions.” When you’re tempted to explode, start blaming the other person, or get stuck in negative thinking, practice self-control. Find ways to mitigate your negative emotions and control them when they start to erupt. Practice mindful awareness by noticing when your thoughts become negative, what triggers them, and how you release the negative emotions. When noticing negative thoughts or emotions, switch your awareness to your body. Where do you feel the negativity? Can you relax that part of your body? What does the relaxation do to your thoughts and...


Не допускайте мелодраматичности. Сначала продумайте сильный сюжет. Добавьте немного юмора. В грустные моменты напоминайте читателю о хороших временах. Помогите читателям полюбить ваших героев. Проведите связь между трагедиями.

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Melodrama is a common pitfall in sad stories. You do not want your readers to feel like you're trying to force sympathy for your characters. Avoid overwriting tragic descriptions or emotional dialogue. This is often where melodrama creeps in.  Melodrama can sometimes be hard to spot, especially if you're invested in a story. In the first draft, you may be desperate to get everything out on the page. It's okay, and even helpful, to overwrite in your first draft. However, when you read your work over for revision, be very strict with yourself. Eliminate any bit of description or dialogue that isn't absolutely vital. Often, less is more when writing a sad scene. If you're describing Ada's dog dying, maybe you could describe this in only one or two sentences. This allows the audience to experience the moment on their own. A certain perspective will not be forced on them.  Thinks of your audience's larger perspective, as well. In our modern world, sad stories are all too common. People are at a point where they may be somewhat numb to tragedy that feels generic. There are many stories on the news about death and disease. Zooming in on the emotions of a particular character can help you avoid melodrama. Yes, losing a pet is sad, but why is your character specifically sad? What unique brand of sadness does she feel? People are often resentful of work that's tragic for the sake of tragedy. People appreciate good storytelling, character development, humor, and dialogue. Remember, your story and your characters come first. The tragedies they experience come second.  Really get inside your characters' heads. Establish backstories for your characters that are unrelated to the tragic events they face. Give characters believable personality traits, likes, dislikes, and other quirks. A character should not be defined solely by bad events. Make tragedy feel organic to the story. Do not have the protagonist's mother suddenly drop dead, despite having shown no previous signs of illness. This will feel like a cheap ploy to...


Не допускайте обезвоживания организма. Больше отдыхайте. Укрепление иммунной системы.

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As you recover from Zika, make sure that you drink plenty of fluids. You can become dehydrated when you have Zika, and having a fever can make dehydration even worse. Drink at least the minimum amount of water each day (8 cups of water per day is recommended as the minimum), if not more.  Drinking non-caffeinated tea and/or electrolyte sports beverages is also a good way to stay hydrated. Stay away from coffee and alcohol as you recover because they will dehydrate you even more. One of the best and easiest ways to boost the strength of your immune system is to get plenty of rest. Try to get at least eight hours of sleep every night until you have recovered from Zika.  You may also want to take a few days off work and avoid any stressful or physically demanding activities as you recover. Try some relaxing activities as well such as reading a good book, watching a program on TV, or listening to some soothing music. Since you will be relying on the natural strength of your immune system to fight off Zika, using strategies to boost your immune system may help. Be aware that there are no peer-reviewed studies supporting the use of supplements or vitamins to bolster your immune system. All evidence is anecdotal, so the following may or may not have an effect (but may be worth a try anyway).   Vitamin C. Take around 500 to 1000 milligrams of vitamin C daily to help boost your immune system.  Zinc. The recommended daily intake of zinc for adult men is 11 milligrams and the recommended daily intake for women is eight milligrams.  Garlic. Try drinking a tea made from a few cloves of crushed garlic or add a few cloves of minced garlic to your food each day.  Echinacea. Drinking a few cups of Echinacea tea daily may help as well. You can also take 300 milligram capsules of Echinacea capsules three times daily.


Не допускайте обезвоживания организма. Пейте куриный бульон. Воздержитесь от употребления алкогольных напитков и табака. Полощите горло соленой водой. Принимайте леденцы или пользуйтесь спреями. Принимайте обезболивающие препараты. Больше отдыхайте.

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Drink enough fluids to replace any you through a fever or producing mucus.  Keeping yourself hydrated can help you feel better and minimize the risk of getting more sick. Women need at least nine cups of liquid daily to keep their bodies hydrated, while men need at least 13.  Have water, juice, broth, or non-caffeinated sodas or teas. Stay away from caffeinated drinks including coffee and tea because they can dehydrate you and exacerbate symptoms. Studies now show that the longtime home remedy of chicken soup can help keep a cold at bay and relieve symptoms. Sipping chicken soup may help you nip a cold in the bud or help minimize your symptoms of a cold and flu. Even the steam from the hot soup can help alleviate symptoms.   Eat chicken soup to help relieve the congestion that accompanies cold and the flu. Chicken soup can prevent dehydration.  Be aware that chicken soup acts as an anti-inflammatory to your system. It also temporarily increases movement of mucus through the nose, which in turn limits the amount of time the virus is in the lining of your nose. Alcohol and tobacco products may make a cold or the flu worse. Eliminating or limiting these products may reduce the duration of your symptoms and help prevent complications. Gargling with a simple saline solution may help a sore throat. Although the benefits are temporary, you can use this remedy as often as you need it to combat inflammation.  Dissolve 1/2 a teaspoon of salt in an 8 oz. glass of warm water to make the saline solution. Swish a mouthful of saltwater for 30 seconds at least twice a day. This can also help relieve any inflammation in your throat related to the cold or flu. Mild analgesics can relieve a sore throat. Products such as lozenges and sprays containing eucalyptus or camphor can also relieve any cold- or flu-related congestion.  Use throat lozenges or apply sprays every two to three hours. Avoid chewing or swallowing throat lozenges because they can numb your throat and cause swallowing difficulties. You may have body aches with a...


Не допускайте обезвоживания. Как можно больше отдыхайте. Ешьте продукты, которые легко проглотить. Избегайте любых раздражающих веществ, которые могут усугубить состояние горла.

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In addition to using warm liquids to soothe your throat, you should also drink plenty of water to stay hydrated. Drinking plenty of water will make it easier to swallow and will also help you to fight off the infection. When you have an infection, your body needs lots of rest in order to heal itself. Make sure that you get plenty of sleep at night and rest during the day as well. Do not over-exert yourself when you are dealing with a severe sore throat. Stay home from work or school if possible. While you are suffering from a severe sore throat with pus pockets, you should avoid any foods that may irritate your throat further like spicy foods or acidic foods. Choose easy to swallow foods like applesauce, oatmeal, soups, mashed potatoes, yogurt, and cooked eggs. You may also get some additional relief from popsicles or ice cream. While you are recovering, do not smoke, inhale any fumes, or use harsh cleaning products. These things may make the pus pockets in your throat worse and extend the amount of time that it takes you to recover from the infection.


Не допускайте обычного поведения. Не оправдывайте человека. Будьте готовы к рецидивам. Покажите свое сочувствие и терпение. Практикуйте положительное подкрепление. Оставайтесь всегда рядом.

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Break out of a cycle of dependency whereby the addict relies on you and, in turn, your assistance inadvertently helps the person keep up the addiction. This is called negative enabling. Learn to say "no" and commit yourself to it; it is perhaps one of the most important components of bringing about transformation in an addict. It's also important to note that the addict will likely not respond well to your commitment to saying "no" since she may be used to getting what she wants and when.   If the person is a family member or friend, you'll need to think about money in particular. Decide if you are willing to lend the person money or not. Many people don’t like to lend money knowing that it will be spent on drugs, whilst others see it as stopping the addict from perhaps committing crime and getting into further trouble if she is caught. Make up your mind about this matter and stick to it. If you don't want to lend money, firmly let the person know the reasons you are unwilling and don't waver. If you are willing to lend to the person, have her sign debtor's notes for each loan and let her know that you plan to pursue any unpaid debts. If the person does let you down, stop lending to her.  In addition, don't enable the behavior or try to keep up with the person by joining in the drug use. You need to keep yourself safe first and foremost. Avoid covering up or making excuses for the person's behavior or taking over the person's responsibilities (whether they be work, family, or otherwise). Doing so shields the person from the negative consequences of her behavior. She needs to learn that what she is doing has adverse consequences. Very few people addicted to heroin manage to complete a detox and remain clean on their first attempt. If your loved one does relapse, don't lose faith and do something drastic like disown her or kick her out. Remember that most people relapse a few times before they make it. Even when the person is past the withdrawal stage, recovery is not yet a certain thing as it encompasses much...


Не допускайте падения уровня сахара в крови. Избегайте пищевых продуктов, содержащих тирамин и нитриты. Учитывайте пищевую аллергию. Поддерживайте нормальный уровень жидкости в организме. Избегайте определенных типов света. Ограничьте воздействие сильных раздражителей. По возможности снизьте воздействие громких звуков. Обращайте внимание на изменения погоды.

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Low blood sugar, also known as hypoglycemia, can cause migraines. It is brought on by lack of nutrients or by eating too many refined carbohydrates, which turn to sugar in the blood. Small frequent meals are important if you want to control your blood sugar. Do not skip any meal throughout the day. Avoid refined carbohydrates like sugar and white bread. Whole grain breads should be fine. For each of your small meals, choose options such as fresh fruits and vegetables with a protein like an egg or lean meats. This will help you keep your blood sugar steady throughout the day. Tyramine is a substance that can release a chemical in your brain called norepinephrine, which can lead to headaches. There are many common foods containing tyramine or nitrites. Foods such as eggplant, potatoes, sausage, bacon, ham, spinach, sugar, aged cheese, beer, and red wine contain these compounds.  Other tyramine-containing foods include chocolate, fried food, bananas, plums, broad beans, tomatoes, and citrus fruit. Foods with high levels of seasoning such as MSG or artificial additives might also contribute to triggering a migraine. Soy products, particularly fermented ones, can contain high tyramine levels. Tofu, soy sauce, teriyaki sauce, and miso are examples of such soy products. An allergy to a certain type of food can trigger a migraine in susceptible people. This is caused by the inflammation that happens with an allergic reaction. Try to avoid all foods that you are allergic to as well as those you think you might be allergic to.  If you find yourself with a migraine, list what foods you have had throughout the day. This way, you can keep track and start to pinpoint which foods are causing your allergies. You can also get allergy tested by your doctor. Common food allergies include wheat, nuts, dairy, and certain grains. If you have established which foods seem to trigger your migraines, eliminate them from your diet. If you aren't sure, go without the food for a period of time to see how you feel and respond. ...


Не допускайте пассивного выхода гнева. Избегайте проявлений агрессии. Постарайтесь направить гнев в положительное русло. Определите свои эмоции. Говорите о себе. Сосредоточьтесь на себе, а не на чужих недостатках. Приводите конкретные примеры. Проявляйте уважение. Сосредоточьтесь на решении проблемы. Всегда говорите четко и по делу.

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In passive anger expression, you don’t actually deal directly with the person who hurt or angered you. Instead, your wish to get even comes out in other ways. For example, you might talk negatively behind the person’s back or insult the person at a later time. Aggressive anger expressions are most problematic because of the possibility of violence and negative consequences for failure to control angry outbursts. This can interfere with everyday functioning if anger happens every day and is out of control. For example, you might shout and yell at someone, or even hit, when you express your anger aggressively. Assertive expression of anger is the most constructive way to express your anger. Assertiveness cultivates mutual respect for each other. You can still express your anger, but you do so in a way that doesn’t accuse the other person. You have mutual respect for each other.  Assertive communication emphasizes that both people’s needs are important. To communicate assertively, give the facts without making accusations. Simply state how the action made you feel. Stick to what you know and not what you think you know. Then ask the other person if he is willing to talk.   For example, you might say: “I was hurt and angry because I felt like you were belittling my project when you laughed during my presentation. Can we talk and work this out?” Get a handle on what you’re feeling. Be more specific than “good” and “bad.” Try to pinpoint the emotions that you’re feeling, such as jealousy, guilt, loneliness, hurt, and so on. Talk about your own feelings without placing judgement on the other person. Using “I” statements will increase the likelihood that the other person will not become defensive and will listen to what you’re saying. The “I” statement conveys that you have a problem, not that the other person has a problem. For example, you might say:  “I feel embarrassed when you tell your friends when we have had a fight.” “I feel hurt that you forgot my birthday.” You are the expert on how you are feeling, not on...


Не допускайте солнечных ожогов кожи головы. Не носите тесные головные уборы целыми днями. Подумайте о применении средств, стимулирующих рост волос.

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It’s not common knowledge, but sunburn on the top of your head can have a negative effect on the volume of your hair. A sunburned scalp will cause hair to fall out, leading to thinner hair with reduced volume. So, if you’re going to be out in the sun for more than 20 or 30 minutes, plan to wear a hat or put some sunscreen on the top of your head. Burning the top of your head will also make the hairs themselves brittle and thin, which decreases the amount of volume in your hair. Many men wear a baseball cap, stocking cap, or cowboy hat on a day-to-day basis. Unfortunately, this can have a negative effect on the volume of your hair. Wearing a hat can compress your hair and reduce its volume, and can also reduce circulation to your scalp. This, in turn, will reduce the health and volume of your hair. Wearing a tight hat every day can also damage your follicles and cause your hair to thin. If part of the reason your hair has lost volume is that your hair is thinning, a hair-growth product may be the most effective way to restore hair volume. Talk to your doctor, and see what type of hair-growth product they recommend. It is important to note that these products both have better success rates at stopping hair loss than they do with re-growing lost hair, so be proactive and consult your doctor as soon as you notice your hair starting to thin. The two most popular hair growth products on the market contain minoxidil (found in products such as Rogaine) and finasteride (found in products like Propecia). Minoxidil is a topical treatment and finasteride comes in pill form.


Не допускайте того, чтобы все вращалось вокруг него. Занимайтесь тем, что приносит вам удовольствие. Перестаньте переживать из-за отношений. Перенаправьте свои навязчивые мысли.

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Don't put posters of him in your room or your locker, and don't have random mementos with his face on it. Be yourself – have your own interests and hobbies instead of instantly liking things just because he does. Whether it's joining a sports team at school or picking up cross-stitching, you need to let yourself enjoy the things that made you happy before this guy came into your life. Renew your interest in your old hobbies and start doing things that you love. If it is meant to be, it will happen. If you two are supposed to end up together, you will. Stressing about the details and making yourself crazy with this obsession will not guarantee his love. In fact, it might ensure that you lose it. When you admit that you're not in control of everything and allow your relationships to develop more naturally, you will find yourself surrounded by people who love you and fulfill you in a much more powerful way. When you find yourself obsessively thinking about him, don't give in to those thoughts. Do something to take your mind off of him. Dwelling on these kinds of thoughts is a negative behavior that will lead to more unhappiness. And the longer you allow yourself to give in to these thoughts, the harder the habit will be to break eventually. Try calling a friend or finishing your homework. Start on a fun project you've been putting off. Or you could even turn on the television to distract yourself.


Не допускайте, чтобы вечеринка выглядела как рабочее мероприятие. Создайте атмосферу, способствующую общению. Подберите правильные закуски и напитки.

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If you want people to mingle and to feel comfortable being themselves -- not their buttoned-up work selves -- then you have to make the atmosphere feel as festive as possible so people forget about their work selves. If you can throw the office party in another location, like at a person's house, an event hall, or a restaurant, then you can put people at ease this way; if you have to throw the party at the office, then make sure to make it look and feel as festive as possible by putting up tinsel, decorating a Christmas tree, or doing whatever you can to turn the usual work environment into a fun, festive place. Avoid the harsh bright lights that make the party feel like a meeting. When you can, dim the lights a bit and create a soft glow that makes people feel less self-conscious and more friendly. Play music in the background that creates a fun atmosphere without distracting the guests from talking to each other. Don't make the room too cold or the guests will be bundled up and more likely to leave and less likely to feel at home among other employees. If you want the party to be a success, then you should spend more money on good booze than good food. That being said, you should have enough food around so that people don't get drunk really fast because there's nothing to eat. Make it clear if it's going to be a dinner/pot-luck thing or if you'll just be providing snacks or desserts. If people know what to be prepared for, then they'll adjust their appetites accordingly. The booze will get people talking, and the food will keep them occupied.  Put the food and drinks in a central area so people don't isolate themselves when they go back into the well. Get finger foods instead of big heavy foods so people are walking and moving around to get more food instead of sitting down over a heavy dish that makes it hard to chat. Don't bring foods that are too much of an effort to eat, like drumsticks or steak. Pick foods that you can easily bite or dip into things while having enough concentration to talk to people.


Не допускайте, чтобы полуодержка длилась дольше, чем один большой шаг. Не переусердствуйте с поводьями. Не ждите полуодержки слишком долго. Четко доносите информацию до лошади своими сигналами.

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Pulling on the reins or bracing for too long against the horse may cause the horse to lean against your hands, rush off, or become unresponsive to your aids. If your half-halt was unsuccessful, try again in another stride, this time with a little more emphasis. Remember, most of the half-halt signal comes from the seat and leg aids. You may find you don't need to do anything to the reins at all. If you do, rather than tugging on them, squeeze them gently as though squeezing a sponge. Some horses need a half halt in the first strides of their cantor or trot in order to establish the rider's control over the pace. If you wait too long for the half-halt, the horse may have gathered too much momentum to execute it. It's important that you have a precise concept of the half-halt signal and what each aid is telling the horse. Some say the half-halt is like talking to the horse, but you must know what you want to say. In short, "ho and go."


Не дотрагивайтесь до пораженной кожи и не прокалывайте волдыри. Наносите бактерицидную мазь или натуральный мед на лопнувшие волдыри. Надевайте компрессионную (сдавливающую кожу) одежду. Оберегайте место ожога от попадания прямых солнечных лучей.

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While your burn is healing, avoid touching it, scratching it, rubbing it, or popping any blisters that form. Though it may provide short-term relief, it can delay the healing process and lead to infections or scarring.  To deal with pain or discomfort, apply a soothing gel to the top of closed wounds. Don't use anti-itch creams. They can irritate burn wounds. If a blister pops, apply bacitracin ointment or honey over the affected area immediately. Then, cover the wound with a non-adhesive bandage or gauze. This will help prevent infection. You may be able to find gauze that already has honey in it over the counter or with a prescription from your doctor. To prevent scarring after severe burns, medical providers often order tight, form-fitting clothes to compress the skin. For the less severe cigarette burn, general-purpose clothes can lead to similar results. Wear tight-fitting gloves, shapewear, or similar items over the affected area, serving as a top layer of skin while your body heals itself. The right kind of clothing to wear depends on how big your wound is. Talk to your doctor to find out what kind of clothing you should be wearing. When the skin over your burn initially heals, it will be a different color than the rest of your body. Until it has time to redevelop its natural pigmentation, keep it out of direct sunlight to avoid any color scarring. This is best accomplished by hiding the area behind thick, dark clothing. If exposure is unavoidable, cover the area with sunscreen ranked SPF-30 or higher.


Не думайте о результатах. Проявляйте гибкость. Не стесняйтесь проявлять эгоизм. Не отказывайтесь от своих ценностей в счастье и в горе. Взгляните в лицо проблемам. Делайте перерывы.

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One of the biggest changes to make is to let go of trying to control the outcome of every situation. Realize that the only thing you can control is your reaction to a situation, you rarely (if ever) can control the situation itself. The need for control is rooted in fear, and if you're acting from a place of fear, you are not loving life.  Ask yourself what you're afraid of if you relinquish the need to control the outcome of a given situation. As an example, if you feel your girlfriend forgetting the wine for a big evening is going to ruin the evening, question that assumption. Will it actually be ruined? It could be that your attitude will actually ruin the evening, rather than the lack of wine. For example: If you're just embarking on a relationship (or just looking), it's fine to plan ahead for where you'd like to see the relationship go, as long as you remain open-minded to the fact that it may not end up how you originally planned or envisioned it to be. Another example is if you have a health issue (of any kind). Instead of holding a constant anger about the situation, remember that you can't control the health issue (although you can do things to help or make it worse), you can only control how you act about the situation. This doesn't mean that you can twist your body into a pretzel shape, this means that you are open to different possibilities. It ties in with letting go of the need to control the outcome because if you aren't acting in a flexible manner towards life, you're going to come up against something that will break you. Be okay with changing plans or leaving some things undone if necessary. If you are rigid in your approach to most things in life, you can create resistance which will stop you from enjoying the present moment. Always thinking about others is loving and living your life. Do what you want to do as this life is yours and you have to operate it. Do not be distracted by anyone in your life with your aim. Regardless of whether you are at a high or low point in life, try to live...


Не думайте слишком много о предстоящем прыжке. Правильно оденьтесь. Подберите свои волосы. Почитайте про снаряжение. Подумайте о том, как вы будете прыгать. Посмотрите со стороны на прыжки. Побрейте ноги.

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The more you think, the more nervous you will get and the more likely you are to back out or talk yourself out of it. Everyone is nervous so do not worry about feeling that way! Just because you are afraid of heights does not mean you won't jump. Bungee jumping is a very different experience and you may not feel the same while jumping- especially because of the adrenaline rush! Wear comfortable clothes and tuck your shirt in so that it does not fly up when you decelerate, showing everyone your stomach. Similarly do not wear a skirt. Your clothes should not be restrictive or too loose. Shoes should be flat-soled and attach securely to your feet. Do not wear boots or shoes that come up high on your ankles or else they can interfere with connecting the ankle harnesses. If you have long hair you must tie it up so that it does not get stuck in any of the components or hit you in the face while you are jumping. There are different types of harnesses used for bungee jumping but the most common are the body harness and leg harness. A leg harness will attach to both your ankles and you should have a backup harness (usually a sit harness such as what you might use for normal rock climbing). A body harness will allow you to move around more easily and complete spins or flips more easily. If you are connected via a body harness you should have at least a sit harness and shoulder harness, or a full body harness. There are many different styles of jumping but the best way to jump is the swallow dive. In this jump you take a nice leap off the platform with your arms stretched wide and soar like a bird towards the ground. By the time you reach the bottom you should be facing straight downward and the deceleration should be very smooth. Other types of dives include the back dive, railing jump (similar to swallow except you are jumping off a railing on some bridges), bat drop (where you are hanging upside down on the edge of the platform before jumping and then simply drop), elevator (drop feet first but can be very dangerous...


Не думайте, что ваше животное научится избегать дикобраза. Определите возможные места обитания дикобраза. Если вы столкнулись с дикобразом, медленно отступайте. Знайте, когда дикобразы активны. Вызовите профессионалов, которые помогут вывести дикобраза с вашей территории.

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Many dogs and other animals end up injuring themselves with porcupine encounters two or more times. If your pet has been injured by a porcupine once in your area, it is likely to encounter one again and may provoke it again. Porcupines live in small, enclosed spaces. Caves, spaces underneath logs, or rockfalls may contain porcupines. Keep your animal leashed when passing by this type of area, or call it back if it goes to investigate these. If someone encountered porcupines near your house, they may be living underneath a deck, in a crawlspace, or in the corner of a shed. A porcupine's den may be easy to discover if you follow the sound of strange barks, grunts, moans, or screams. These sounds are most common during the autumn mating season. Contrary to myth, porcupines are not aggressive and are not able to throw their quills. As long as you back away slowly, the porcupine should not harm you. Look around as you back up to make sure there are no other porcupines around. While they are usually solitary, you may find mothers with young or multiple porcupines sharing a den in the winter. Porcupines typically sleep during the day, so your animals have little risk of encountering them during that time. Keep your animals indoors or in pens during the night. If you want to spot the porcupines yourself to confirm they are on your property, you may need a flashlight or night vision goggles. Stay well away from the suspected den. Besides the possibility of injury, porcupines will eat wood and garden plants, causing major damage. Call Wildlife Control or professional pet removers and have them safely remove the porcupines. Do not attempt to drive the porcupines away yourself, as you could be seriously injured.


Не думайте, что ваши брекеты и очки делают вас кретином. Оставайтесь верным себе. Не относитесь к себе слишком серьезно. Вспомните, что очки сейчас в моде. Помните, что скобы не навсегда. Скажите себе, что все чего-то стесняются. Знайте, что люди скоро привыкнут к в вашему внешнему виду. Продолжайте быть уверенным.

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Though in recent times, the terms "nerd" and "geek" have been reclaimed as pretty cool, if people still use these words negatively in your school, then you need to realize that your glasses and braces don't have anything to do with who you are as a person. If you don't want to be labeled a geek, then you have to think that you aren't a geek (unless you are, of course -- and that's cool, too!).  People may have an image of what it means to wear braces and glasses -- it's up to you to prove them wrong! If you act like you're cool, then other people are sure to follow. But if you act weak or scared, then you'll leave an opening for people to call you a nerd or a geek. . Stick to your real personality and be confident. No matter what people say to you, you're still the person you always were underneath. If you don't change who you are, how you feel, or how you act, then people won't think twice about your glasses and braces. Wear what you usually wear and keep being your smiling, happy self. If people notice a change in how you act, then they'll know that your glasses and braces are to blame. If you're normally outgoing, don't let your glasses or braces hold you back! Learn to laugh at yourself. If you want to poke fun at yourself for having four eyes or a face full of metal, go for it. Why not beat other people to the punch? If people know that you're comfortable with your quirks, then they'll back off. If you act like you're constantly worried about what people will say about your braces and your glasses, then they'll be more likely to make fun of you.  Be approachable and friendly. If you have a great personality, less and less people are going to notice your mouth of metal. Remember Ugly Betty, who does this successfully. Wearing glasses, whether they are thick black glasses or of the thinner variety, is decidedly in now. Celebrities such as Ryan Gosling, Anne Hathaway, Katy Perry, and Justin Bieber have been seen sporting this trendy accessory. It's cool to wear glasses, and though glasses make some people...


Не думайте, что интроверты хуже или лучше остальных людей. Знайте, что у каждого человека есть качества как экстраверта, так и интроверта. Не делайте выводов о человеке на основании его интроверсии или экстраверсии. Не считайте интровертов асоциальными людьми. Знайте, что возраст может оказывать воздействие на проявления интроверсии и экстраверсии.

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Neither personality type is better nor worse than the other. During current times, extroverted qualities tend to be lauded as people clamber up the corporate ladder, and in many places, announcing one's presence loudly and selling one's skills to the world is considered to be an essential part of succeeding in competitive job and sales arenas, something many introverts find challenging (although not impossible). However, quiet personalities are as valid and important as their noisier counterparts, they just don't like taking center stage as often. What tends to occur however, is that some people are more extroverted and others are more introverted, with some "central flexibility" where the two traits cross over. The trait may be evident in just some situations, or in any situation, depending on the individual. Each person is made up of many aspects, with introversion or extroversion being two parts of a greater whole. However, what does happen is that you have a tendency for either one or the other trait and this in turn affects how you balance your time, your social interactions and your recharging needs.  Expression of the extent of introversion is situationally dependent. Some people are at the extremes of either introversion or extroversion. Life can be a lot harder for these people than those who have a more "balanced" leaning towards either tendency. That doesn't mean they are not "normal", it does mean they are more likely to experience problems in social contexts where people carry certain expectations of "typical" behavior and interaction. The term "ambiverts" is used for persons who display fairly equal amounts of both introversion and extroversion. However, this may just be that the person is either one or the other but is moderate in the expression of the more dominant trait, yet feels comfortable with expressing both. While neat boxes are often tempting to apply, the human personality is far too complex for such an approach. Both with yourself, and with others, avoid the tendency to think that...


Не думайте, что ребенок не знает о смерти в новостях. Выслушивайте ребенка. Покажите на своем примере, как стоит переживать трагедии. Смиритесь с тем, что плохое случается.

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School shootings, acts of war and terrorism, as well as community violence are commonplace in the media. Children are alert to violence reported in the news, and may want to ask questions. Not talking about it doesn't help a child feel better, or gain understanding.  If you avoid the subject, you're communicating that the topic is "taboo" even if you don't intend to. Instead, allow yourself to be available to talk about anything your child brings up. Be available to help your child process her feelings about these events. It's okay to try to limit your child's exposure to negative news stories. Research studies have shown that children who see repeated instances of the same news story may assume that the incident has happened again. Even with limited exposure, don't assume that you can prevent your child from learning about bad news altogether. By being available to listen to what your child feels about these events, you're communicating that her thoughts and feelings are normal and safe. At the same time, you might be able to put any unrealistic fears into perspective.  Ask direct questions to find out more about your child's perspective on these incidents, rather than waiting for your child to approach you. Don't force your child to talk to you about feelings if she's not ready to. It can help your child to feel less alone if she knows that you're also feeling upset in the aftermath of a tragedy. Children often look to adults to know what's okay to feel about something. If you're able to show your emotions, your child will learn that even difficult feelings are okay.  Healthy grieving involves balancing internal processing of feelings, paired with coping within your day-to-day life. It's a good idea to model gentleness with your own feelings, as well as those of your child. Recognize that there's no "right" way to grieve. Even though it's sad, it's true that people sometimes die for reasons that no one really understands. Make sure you reassure her often that many people are working hard to keep her safe,...


Не ешьте 8-14 часов. Отправляйтесь в лабораторию. Подготовьтесь к взятию крови из вены. Научитесь разбираться в результатах анализа. Знайте, по каким причинам анализ может оказаться неточным.

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The fasting plasma blood test is used to measure blood sugar levels to diagnose diabetes or pre-diabetes. A fasting plasma glucose test is normally performed in the morning, after the patient has gone approximately 12 hours without eating or drinking. Fasting is required because:  A person without diabetes produces insulin in response to increased glucose levels. After an overnight fast, the blood sugar levels would be low. A person with diabetes won’t produce insulin, leaving their glucose levels still high after an overnight fast. If you have fasted overnight, go to the testing center in the morning.  Remember to bring the form your doctor gave you that details what test should be conducted. If the laboratory takes appointments, you may want to make one to reduce the time you need to wait in line. Also, check your insurance and use a laboratory that is the primary provider for your health insurance. In order to measure the fasting plasma glucose level, you need to give a blood sample. During the blood sample:  A needle will be inserted into a vein in your arm. Blood is drawn into a test tube. Once the test is done, you can go home and the blood sample is sent to a laboratory for testing. Your test is considered normal (non-diabetic) if your glucose level is below 100 mg/dl.  A test result of 100–125 mg/dl is considered to be in the prediabetic stage and you are at a higher risk of developing diabetes. A test result of 126 mg/dl or higher is considered diabetic. If your results are positive for diabetes, your doctor will initiate a treatment plan for you to begin. You should be aware that the effectiveness of this test may be limited, including:  Falsely low plasma glucose levels may result if blood is drawn in the afternoon instead of in the morning or if too much time passes between when the blood is drawn and when the lab processes the blood sample. Results can also be affected by medical conditions, smoking, and exercise.


Не ешьте в кафе. Выключайте свет и доставайте провода электрооборудования из сети. Пользуйтесь бесплатным программным обеспечением. Чтобы тратить меньше денег на связь, общайтесь с людьми с помощью видеочата и мессенджеров. Не снимайте деньги в банкоматах, где есть комиссия. Откажитесь от абонемента в спортзал. Отключите телевизионную антенну. Измените тарифный план мобильной связи. Не допускайте импульсивных покупок.

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Whether it's at fast food chains or upper-class restaurants, the cost of eating out is greater than that of cooking at home.  Limit eating out to special occasions like birthdays and anniversaries. When you're eating out on a small budget, fast food is your best bet. Although it is less healthy than other options, you will get a lot more calories for each dollar you spend. You will always be using less energy (and less money) turning lights off and keeping them off. Walk through rooms before leaving your house and turn off all the lights. Unplug minor appliances that don't need to stay wired (coffee makers, toasters, phone chargers). Freeware is free software. Many commonplace (and expensive) apps that students depend on or use regularly, have free versions online. Before investing in any software, be sure to look for available freeware versions.  Open Office is a popular and effective freeware take on Microsoft Office.  Office also offers Office Online. ClamWin is a quality antivirus program available free of charge.  Bit torrent programs give you access to endless movies, shows, music artists, and programs.  Audacity is a free program for simple sound editing. Any students involved in media in any way would benefit from this. PDFCreator is a freeware version of Adobe Acrobat.  TurboCASH 5, and GnuCash are both free substitutes for Quicken and other accounting software. To lower your phone bills, you can cut long phone calls out of your routine. Replace them with video chatting and emails.  Software are available such as Skype, CamFrog, Facetime, and ooVoo that enable video/audio chatting as well as text chatting. Web-based clients for video chatting are also freely available. Check out Skype Web, Google Hangouts, Facebook video chat, AnyMeeting, and TinyChat. Video chatting gives another element of communication: body language. Enjoy seeing the smiles on your friends' and families' faces. ATMs in convenience stores, and generally any bank that is not your own, will charge anywhere from $1 - $4 for using...


Не ешьте вне дома в течение этой разгрузочной недели. Худейте с подругой или партнером. Придерживайтесь своих новых привычек в питании и образе жизни и после того, как неделя пройдет.

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It's difficult to eat out and have a healthy meal. Many restaurant items are carb-heavy, fat-heavy, and loaded with sodium. Avoid going out for meals during the week so you can stick to your meal plan and ensure you are only eating foods that will help you stay full and lose weight. Pack your own lunch and bring it to work to avoid eating out in the middle of the day. Prepare your meals in advance so you aren't tempted to eat out. Committing to a weight loss program for a week with a friend or partner can help you stay motivated and stick to the program, together. You are also now accountable to each other as you both work hard to lose weight for the week. Once you have experienced one week of healthy eating, focused exercising, and other lifestyle changes, you may want to consider continuing these habits. Work on maintaining your diet over the period of a month, as well as your exercise plan, and then try maintaining it.


Не ешьте вне дома. Закупайте большинство продуктов оптом, если возможно. Готовьте из тех продуктов, которые вы приобрели оптом. Ешьте меньше. Когда возможно, делайте замены. Пейте воду. Составьте меню.

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Don't do it. Just don't. There are hidden costs that can deter you from financial success. You're paying for the service, for the location, the effort of cooking, and the establishment's profit. You don't know what goes into it, either, so you can't control the amount of sodium, sugar, and other nutrition factors the way you can when you're cooking at home. Buying in bulk doesn't mean you have to buy a lot of it. The “bulk” aspect of it only refers to how a store presents it, not how much you need to buy. Buying only as much as you need ensures you will keep your pantry items fresh, wholesome, and less likely to wind up in the trash. Because it is whole food, you are packing your family's diet with nutrition. Take advantage of the discount you'll receive due to the lack of packaging, labeling, or advertising. Re-organizing your cupboards to better handle your bulk items. Purchasing some airtight containers will be helpful in the organization of your pantry. Buying less and eating less is an easy way to save money. Cutting back on snacks is a great way to stop overeating and, considering snacks can oftentimes be prepackaged food, is also the most expensive items on a grocery list. You don't need pine nuts for pesto. You can easily substitute cheaper and healthier walnuts. Pumpkin seeds and sunflower seeds are economical and can dress up a salad healthier and tastier than croutons. Don't buy soda. If you don't like plain water, splash a little juice in it or throw a fresh slice of fruit in it. This will save on calories as well as money. Take inventory and plan your meals in advance. Doing so will help eliminate last minute runs to the store, where you will inevitable spend money you could have saved. It will also reduce the stress and chaos that can occur during mealtimes.


Не ешьте и не потребляйте алкоголь за несколько часов до сна. . Подумайте о том, чтобы перевернуться на бок.

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Alcohol is known to cause restless and disturbed sleep. As well, eating a heavy meal right before bed can lead to restless sleep, causing snoring and constant moving or shifting in bed. Try to only drink water a few hours before bed and eat dinner several hours before bedtime. This will ensure your body has had time digest your food and is ready for a good sleep. ind down before you go to bed. To help you prepare for bed, do a relaxing activity like taking a long bath, reading a book, or having a quiet discussion with your partner. Winding down before bed will help you get comfortable and ease into sleep. You may also want to have a warm beverage, like herbal tea, before bed. Avoid any beverages that contain caffeine, as this will only keep you up at night. Though you may begin your night sleeping on your back, you may want to consider rolling over to one side as you start to fall asleep or if you wake up in the middle of the night. Sleeping on your back can lead to snoring and restless sleep. If possible, try to roll to one side so your body is more comfortable and able to sustain a deep sleep throughout the night.


Не ешьте много пищи, богатой пурином, чтобы уменьшить концентрацию мочевой кислоты в крови. Держитесь подальше от еды с высоким содержанием фруктозы. Пейте много воды, чтобы растворить мочевую кислоту в крови. Не пейте алкоголь. Кушайте пищу, богатую клетчаткой. Употребляйте пищу, насыщенную антоцианином.

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Since uric acid is produced from the metabolism of purine in the body, it is best to avoid foods that contain purine. Purine-rich foods are mackerel, anchovies, organ meats, dried beans, peas, canned goods, instant noodles, wine, and beer. Foods rich in fructose consume a lot of adenosine triphosphate, or ATP, when metabolized.  This ATP is an energy-supplying molecule that the cells in your body use. Large consumption of ATP leads to its depletion, and results in the generation of substances such as lactic acid and uric acid. Foods to avoid are apples, bananas, grapes, pears, agave, melons, asparagus, beans, broccoli, cabbage, onion, tomato, peanuts, raisins, figs, carbonated drinks, fruit drinks, ketchup, canned goods, chocolate, pastries, and breakfast cereals. Increasing your daily intake of fluid helps dilute your urine, decreasing your body's acid level and eliminating toxins from your body.  Increasing your intake of water increases your urine output. The more urine output is increased, the more uric acid will be flushed out of your body through urination. Drink at least 10 or more glasses of water daily. Alcohol interferes with the removal of uric acid from the body in a variety of ways, such as:  When alcohol is converted to lactic acid, it minimizes the amount of uric acid that is eliminated from the body through the kidneys. This is because the lactic acid competes with the uric acid for removal from the kidneys into the urine. Alcohol increases your body's levels of ethanol (alcohol), increasing your body's production of uric acid. Dietary fiber may aid your body's absorption of uric acid in your bloodstream, allowing it to be removed by your kidneys.  Include at least one high-fiber food in each major meal or snack. Some good high-fiber foods are pineapple, oats, isabgol, cucumbers, oranges, barley, carrots, and celery. Anthocyanins prevents crystallization of the uric acid and uric acid deposit in your joints.  Foods rich in anthocyanins are eggplant, blueberries, cranberries, plums, black...


Не ешьте много. Ешьте фрукты и ягоды. Ешьте суп. Пейте много воды. Пейте травяной чай, который снижает температуру.

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The old adage, "feed a cold, starve a fever" actually has some truth to it, according to recent scientific studies. You don’t want to waste the body’s energy for digestion when that energy should be used to control the infection that's causing the fever. Choose fruits such as berries, watermelon, oranges and cantaloupe. These are rich in Vitamin C, which can help fight infections and lower fever. They'll also help keep you hydrated. Avoid heavy, fatty or oily foods like barbecued or fried foods. Avoid spicy foods like chicken wings, pepperoni, or sausages too. While you can have chicken broth on its own, you could also eat chicken soup with rice and some vegetables. Studies have shown that chicken soup may actually have medicinal properties. It will also help keep you hydrated. Make sure you include a good and easily digested source of protein such as scrambled eggs or chicken (add a few pieces of meat to your chicken broth). Fever can lead to dehydration which can make the sufferer feel worse. Avoid dehydration by drinking plenty of water or an oral rehydration solution like CeraLyte, Pedialyte. Call your physician before you do and ask your doctor's advice. Be prepared with a list of symptoms and about how much you or your child has been eating, drinking and how high the fever has been. Also keep track of how often you have to change diapers or, for an older children, how often they have to urinate.  If you are breast feeding your baby, keep that going as much as possible. You're adding food, water, and comfort. Kids (and you) might enjoy frozen popsicles as a way to stay hydrated. Just try to avoid too much sugar. Look for all-natural fruit popsicles, frozen Italian ices, frozen yogurt, or sherbet. Just don't forget to keep drinking water too! You can either buy these teas or make them yourself. Simply add a teaspoon of dried herb for every cup of water. Steep the herb in boiled water for 5 minutes and flavor as desired with lemon and honey. Avoid adding milk, since dairy products tend to increase...


Не ешьте ничего вязкого. Употребляйте как можно меньше сахара. Не ешьте твердые продукты. Не пытайтесь жевать лед. Будьте осторожны с початками кукурузы.

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Sticky foods should be completely avoided when you have separators. Sticky food can glob onto separators and pull them out. Things like gummy candy, toffee, caramel, gum, and anything else with a sticky texture should be avoided until you're no longer using separators. Sugary foods and beverages, like candy and soft drinks, are generally bad for teeth. Since you can't floss while wearing separators, these types of food are even more hazardous, and may cause more decay in your teeth. It's a good idea to minimize sugar intake until you separators or braces are removed. If you do have a treat with sugar in it, brush your teeth and rinse with water and mouthwash afterwards. If some of the spaces in your teeth do not have separators, you should floss those as you normally would. Hard foods are particularly difficult to eat when separators are in place. Pretzels, tortillas, hard candies, nuts, crusted bread, and other harder foods should be avoided until you're used to your separators. Many people habitually chew ice from a beverage. You should avoid this habit when you have separators in. Ice can dislodge separators, and may also increase pain. Corn on the cob is a favorite side dish for many, but you should be careful when eating with separators. Chewing corn straight off the cob can easily dislodge your separators, and the hard biting motions can cause discomfort. If corn on the cob is being served, carefully cut the kernels off the cob with your knife before eating.


Не ешьте перед сном. Избегайте жирной пищи. Пожуйте жвачку. Носите свободные одежды. Воздерживайтесь от кофе и апельсинового сока. Начните заниматься спортом. Контролируйте свой вес. Откажитесь от курения.

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Otherwise all your efforts may be in vain! Go to bed with an empty or dry stomach. Do not eat 3 hours before going to bed and do not drink 2 hours before going to bed. If you do, an episode of acid reflux will be even more likely. Avoid lying down after eating, too. Wait for at least 3 hours before lying down after eating to make sure that food is digested already. It gives your body time to empty the stomach, too. Fatty foods, such as fried foods and fast food meals stay longer in the stomach and are generally heavy and difficult to digest. The longer stay and more content in the intersection between the stomach and food tube promotes acid reflux.  Chocolates are high in fat and caffeine, which is also bad for acid reflux. It is also high in cocoa which prompts more acid production in the stomach and acid reflux. Fried foods, tomato sauce, alcohol, garlic, and onion are all known acid-reflux triggers. Chewing gum increases the production of saliva, nature’s gift for acid reflux patients. If you know you're about to consume something you shouldn't, bring a pack of gum with you to potentially offset the complications. Be careful not to choose the mint flavour though. Mint promotes acid reflux by momentarily relaxing the muscle valves and increasing acid production in the stomach. When your clothes are tight, pressure is put upon your stomach. This added constriction of the abdominal area encourages stomach acid to work its way into your esophagus, leading to acid reflux. If you're engaging in a heavy meal or eating foods that are known to trigger your acid reflux, be sure to stay away from tight clothes (including underwear) that may exacerbate the problem. and orange juice. Coffee keeps a person perky by injecting caffeine into the system. This caffeine also stimulates the acid production inside the stomach. Hyperacidity makes it easier for back flow of stomach contents. Anything that aids in acid production should obviously be avoided (like orange juice).  Orange juice and other citrus drinks are high in...


Не ешьте слишком много макарон. Приступая к трапезе, следите за потреблением хлеба. Заказывайте пиццу с максимально тонкой и хрустящей основой. Избегайте десертов с высоким содержанием углеводов, таких как тирамису или панна котта. Разделите более калорийный десерт с другом. Закажите кофе эспрессо вместо десерта.

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Pasta is one of the main sources of carbohydrates at an Italian restaurant. If you are trying to limit your consumption of carbohydrates, be sure to avoid it. This will help your meal be more balanced.  Ask for grilled or steamed vegetables instead. Order high-protein appetizers to reduce hunger. Eating bread is a very common way people ruin their appetite for healthier options. Garlic bread, breadsticks, and garlic knots are all filled with unneeded calories, and are pure filler.  Look for bruschetta (tomato, fresh basil, garlic, and olive oil atop pieces of lightly toasted bread). Try vegetable appetizers, such as a house salad, roasted peppers and mushrooms, artichokes, or Brussels sprouts. Ask your waiter not to bring out the bread. Thin crusts have far less carbohydrates, sugars, and fats. Ordering a thin crust is a way to help balance out the nutrients in your meal. Make sure to limit yourself to no more than 2 slices of pizza, no matter what type of crust you get. These foods tend to lack nutritional value. Look for fresh fruit desserts instead that will provide that little bit of sweetness without going overboard.  Order Macedonia. It’s an Italian fruit salad made with fresh seasonal fruits, mint, and a bit of fresh lemon juice. It’s refreshing, delicious, and won’t weigh you down.  Finish your meal with a cool and cleansing Italian ice. It’s made with a bit of sugar, ice, and comes in many different flavors. Ask your server what’s available, and which has the least amount of sugar. It is okay to indulge now and then, but having a large portion of a heavy dessert is unhealthy. Instead, ask someone (or a couple of people) to split dessert with you. That will prevent you from consuming too much of it.   For example, if you want to try the tiramisu in a favorite Italian restaurant, ask someone in your group if they want to share it with you. You could even order a couple of desserts for your whole table to share and request extra spoons or forks so everyone can have a few bites of each item. Sipping on...


Не ешьте слишком сладкую пищу и продукты с высоким содержанием быстрых (простых) углеводов. Сложные углеводы и белок должны составлять существенную часть вашего рациона. Дополните свой рацион растворимыми пищевыми волокнами. Отрегулируйте размеры порций и частоту приема пищи. Ограничьте потребление алкоголя и кофеина. Поддерживайте нормальный вес тела.

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Simple carbohydrates are digested rapidly, causing a sharp increase in blood glucose which can trigger reactive hypoglycemia.  Concentrated sweets mainly contain simple carbohydrates, also called simple sugars.  You want to eat foods with a low glycemic index.  Glycemic index offers information on how foods affect blood glucose and insulin.  A lower number indicates a smaller effect.  Read food labels looking for terms like sugar, honey, molasses, fructose, corn syrup, corn sweetener, and high-fructose corn syrup.  Products like candy, cookies, cakes, fruit drinks, soft drinks, and ice cream are concentrated sweets which will have a high glycemic index  You can use sugar substitutes like sucralose (Splenda), saccharin (Sweet’N Low), and aspartame (Equal) to replace table sugar.  Read the labels on “sugar-free” foods, carefully.  They may contain other ingredients that can raise your blood glucose too rapidly.  Sugar substitutes may cause other health problems. Glucose enters the bloodstream more slowly over a longer period of time when these types of nutrients are eaten.  Incorporate starch-containing foods like whole grain breads and pasta, potatoes, corn, and beans into your diet. Protein and healthy fats help to regulate blood sugar and prevent high blood sugar spikes followed by blood sugar dips (hypoglycemia). Fiber also does this. Protein can be found in animal sources as well as legumes (beans and peas), nuts, and seeds. Use complex carbohydrates and proteins as your major energy source.  Complex carbohydrates are made up of simple sugars connected together, like beads on a chain.  These complex sugars are harder to digest.  It takes a while for proteins to be converted into glucose in the body.  This slower digestion is why your blood glucose levels rise in a more gradual fashion. Healthy fats should be a major energy source too. They maintain proper blood sugar levels and they also provide long satiety. Fiber is a non-digestible complex carbohydrate found in plants.  The soluble type of fiber is...


Не ешьте сырое мясо. Готовьте мясо правильно. Дезинфицируйте фрукты и овощи при поездках в местности с высоким уровнем заболеваемости ленточными червями. Тщательной пойте руки перед приготовлением и приемом пищи, а также после работы с сырым мясом или рыбой.

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Many different species that humans eat carry tapeworms, including cattle, pigs, fish, sheep, goats, and rabbits.  Eliminating raw or undercooked meat from your diet is the easiest way to avoid infection. Note that poultry tapeworms do exist, but are not common in modern farming facilities because they require an intermediate insect host such as an earthworm or beetle. When cooking whole cuts of meat such as steaks or chops, be sure that the internal temperature of the meat reaches at least 145 °F (63 °C).  Ground meat should be cooked to an internal temperatures of 160 °F (71 °C). Freezing meat and fish at a temperature below 14 °F ( -10 °C) for at least 48 hours will also kill tapeworm eggs and larvae. Chemical solutions can be purchased to sanitize fruit and vegetables, or you can simply wash them thoroughly with safe (boiled) water. This will make sure that any eggs or larvae on your hands are not transferred into your food or digestive system.  You'll also avoid infecting other people. Make sure to wash your hands for at least 20 seconds. Try humming either the alphabet song or "Happy Birthday to You" twice to ensure you're washing for an adequate length of time.


Не ждите извинений. Используйте навыки ведения переговоров. Сделайте так, чтобы ваши желания казались желанными нарциссу. Используйте «мы»-высказывания. Поймите, что если человек дурно себя ведет, то все дело в нем, а не в вас.

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The bottom line about the narcissist is they care only about themselves. No offense, but they're not really concerned about you. If they’ve offended you, nurse your wounds elsewhere— they won’t be apologizing.  For example, if the narcissist in your life lied to you about something, they probably won't own up to the behavior. They are more likely to recall saying things differently or blame you in some way. You'll save yourself trouble by not expecting the narcissist to accept blame for any wrongdoing. The narcissist doesn't have to always get their way. Identify where your power lies with the narcissist and use it in negotiations. For example, if your narcissistic brother wants money in exchange for yard work, be sure the work gets done in advance before the cash changes hands. Otherwise, the narcissist is unlikely to follow through with their end of the bargain. Narcissists concentrate almost entirely on advancing themselves. So, if you want the narcissist to do something for you, it's best to frame it in terms of what's in it for them. For instance, say, “Hey, Sally, it'd be great if you could help out with the charity dinner. I know volunteer hours will look good on your resume.” Get on the same team with the narcissist in your life by changing the way you speak. Rather than saying “you” or “me,” say “we" to bring about a feeling of cooperation.  For example, instead of "I need to figure out a solution," say "We need to figure out a solution, Dave." Making this small change to your language will improve interactions with the narcissist by making it seem like you are on the same side. At the core of the narcissistic personality is a deep need to feel worthy. Recognize that when your narcissistic loved one acts out, it's not about you. These behaviors are driven by their innate insecurities. Try not to take them personally.  For example, if your narcissistic partner cheats, it doesn't mean you did anything wrong. They likely saw an opportunity and took it without considering the consequences. It wasn't done...


Не ждите конца обучения. Найдите способы сделать свое резюме более внушительным. Будьте готовы начать с нуля.

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You can gain experience in a library before you finish your MLS, and even while you’re still an undergraduate. Apply for a job at your university library or local public library. Many colleges hire students to staff reference desks and reshelve books, among other duties. It’s a good chance to find out whether you enjoy the library atmosphere and want to pursue a career in library science.  Some libraries offer internships, whether paid or unpaid, as opportunities for students to get real world experience. If your university library doesn’t already offer one, set up a meeting with the librarian to ask if there’s a way you can get involved. Many schools have Student Library Association (SLA) chapters for students interested in information technology. Join your school’s SLA, or start a chapter if your school doesn’t have one. Network with librarians. Your volunteer work, part-time job, internship, or SLA chapter involvement are all opportunities to start relationships with librarians who could help you find a job down the line. Express your enthusiasm for librarianship, ask questions, and keep in touch after your internship ends. Unfortunately, with funding for public and often academic libraries being cut, the library science field has become extremely competitive. Getting your MLS and having library experience will not be enough to guarantee you a job.  Don’t say you “love books” in your resume and cover letter. With so many applicants to choose from, the people in charge of hiring are looking for more interesting reasons why they should choose you for the job. Describe specific characteristics and experiences that make you perfect for the position. Always tailor your resume and cover letter to each job to which you apply. Mention specific qualities about that particular institution that have led you to seek employment there. Follow up with a thank-you email to show your continued enthusiasm. Rely on the network of people you met in school, through internships and part-time jobs, and through your SLA chapter....


Не ждите, что изменения произойдут сами по себе. Принимайте решения. Проявляйте сопереживание. Умейте прощать ошибки прошлого. Расскажите о своих чувствах. При серьезных разногласиях обратитесь к психологу.

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If you want to change the relationship you have with your mom, don't be afraid to take the first step. IF both of you are waiting for the other one to initiate change, nothing will ever happen.  Sometimes changing the relationship requires changing yourself. For example, if your relationship with your mother is strained because you have betrayed her trust, work on becoming more responsible and earning that trust back. The longer you wait to resolve conflicts, the worse they will become, so deal with your issues as soon as possible. Some things just aren't worth arguing over, so don't let these small things get in the way of the healthy relationship you are trying to build. If you are tempted to start arguing with your mom about something, take a moment to consider whether you would be better off just letting it go.  This is usually the best strategy for small, inconsequential things. For example, if you and your mom disagree about what kind of party you should throw for your dad's birthday, you may want to just let it slide. Don't just brush aside issues that are really important to you. For example, if you and your mom disagree about what you should study at college, you should not disregard your own opinions just to avoid a conflict. No matter what the problems between you and your mom may be, try to look at the situation from her perspective and understand how she must feel. Being empathetic will help you get past quarrels that you have had with your mom and move on.  Always take a moment to think about why your mom might feel the way she does. Keep in mind that her various life experiences will influence her opinions. Doing your best to understand where she is coming from is a great way to start having more empathy for your mom. It's important to keep in mind that your mom is a human being who makes mistakes, just like you. Don't expect her to be perfect. No matter what has happened between you and your mom in the past, you have the power to forgive her. Forgiving does not mean that you are condoning your...


Не ждите, что симптомы теплового удара будут очевидными. Обратите внимание на покрасневшие уши. Не пропустите попытки дышать ртом. Обратите внимание на расширенные ноздри. Заметьте появление слюнотечения. Не оставляйте без внимания странное поведение.

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You will have to be observant to notice them. In fact, the more obvious the signs are, the more serious the rabbit's condition is. This means that you want to get a rabbit's temperature under control before it is showing the physical signs of heat stroke. That can only be done if you are being an attentive rabbit owner. The earliest hint of impending heat stroke is red ears. This is because the rabbit increases the blood supply to the ears in order to try and lose heat. The ears have less fur, so the heat can more easily come out of the rabbit's body through the exposed skin on the ears. Rabbits cannot pant and only sweat through minor sweat glands in the paws, so they have no efficient way of cooling off. They usually breathe through their nostrils but when over hot they will open their mouth and attempt to mouth breath. This is unusual and so should be taken seriously. In addition to mouth breathing, the rabbit may flare its nostrils. This indicates heavy breathing and breathing more quickly in order to try and lose heat. This can indicate a variety of problems in rabbits, most commonly problems with their teeth, but it is also a sign that the rabbit is overheated. The rabbit may drool or dribble saliva in an attempt to lose heat. Commonly, heat stroke will cause lethargic and weak behavior. The rabbit will be reluctant to move and wants to stay in the same spot. If forced to move, the rabbit may seem weak and wobbly, or confused. Ultimately, heat stroke leads to convulsions, which can lead to coma and death.


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

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


Не забирайте птенца из гнезда. Верните выпавшего неоперенного птенца в гнездо. Создайте импровизированное гнездо для птенца, если вам не удастся найти его настоящее гнездо. Вызовите профессионалов, если родители птенца не вернутся.

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If you find a baby bird all alone in its nest, don't assume its mother abandoned it. It's more likely she's off getting food for her baby and will return soon. No matter how much it's chirping and crying, never remove a baby from its nest. Think of it as kidnapping. A nestling is a young bird that hasn't grown feathers yet. They sometimes fall out of their nests, which puts them into danger. The best thing you can do for a nestling is to NOT take it home, but try to return it to its nest.  Search nearby trees and bushes for an empty nest. If you can find one, place the bird back into its nest so it can wait for its mother to return. Remember to be gentle when handling it! Birds can be quite good at hiding their nests in nature. If you can't find the nest, you should still try to reunite the baby with its mother by making a manmade nest for it to wait in.  Fill a small box or bowl with dried grass or paper towels, and place the bird in its makeshift nest. Do not use fresh grass, because that could make the baby bird cold You can also use a basket with a handle, then hang the basket from a nearby tree branch. Leave this "nest" where you found the bird. Wait to see if a parent bird comes by to take care of the baby. If, after waiting for an hour or so, you haven't seen any parent birds come to take care of the baby, you should reach out to experts. Licensed wildlife rehabilitation specialists will be best equipped to keep the baby bird healthy and happy.  If you can’t find a rehabilitator on your own, call vets, bird stores or the local Audubon Society and ask them to put you in touch with one. The wildlife rehabilitator will want to know where you found the bird, so he or she can return it to its home when it's healed. Be as specific as possible.


Не забудьте взять с собой в поездку средства личной гигиены. Возьмите с собой столько одежды, чтобы вам хватило на неделю. Не забудьте одежду для сна! Тщательно продумайте, какую обувь необходимо взять с собой. Упакуйте белье. Тщательно подберите аксессуары к одежде, которую вы берете с собой. Упакуйте электронику и зарядные устройства. За неделю до поездки купите все необходимые вам лекарства.

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Items to remember include: deodorant, toothbrush/toothpaste, shampoo/conditioner, body wash, face lotion, face wash, hairbrush, styling products, contact lens case/solution, hand sanitizer, razor/shaving cream, feminine hygiene products, and lip balm. Try to get as many items as you can in travel-sized containers. Local drugstores offer mini versions of commonly used toiletries, or you can buy your own travel-sized containers and fill them yourself. For a 5 day vacation, you will want to bring 2-3 pairs of shorts or pants, 3-4 tops, a light jacket (or a heavy jacket, depending on where you are traveling), and 1 formal outfit if you are planning on attending a nice restaurant or event. If you are going to the beach, pack 2-3 swimsuits/trunks. Try to coordinate all clothing items so they can be worn with each other in any combination. Bring 1-2 sleep outfits for the week. If you tend to get cold at night, you may also want to bring a light sweater to put on in the evenings. If you are trying to save space, you could plan on wearing the same shirt you wear during the day to bed at night. Bring 1 pair of comfortable shoes for walking. If you are planning on going out, bring 1 pair of dress shoes or flats that go with your outfit. For the beach, bring 1 pair of sandals. The fewer pairs of shoes you bring, the lighter your bag will be.  Don't forget to pack shoes for any special activities you will be doing, like mountain climbing or white water rafting. Wear your bulkiest pair of shoes when you are traveling to your destination to save room in your luggage. Bring 4-5 pairs of underwear, 4-5 pairs of socks, 2-3 undershirts/bras, and any slips or specialty items you might need (for example, if you need a backless bra for a dress). If you have limited packing space, bring fewer pairs of undergarments and plan on washing dirty clothes in the sink where you are staying. Some accommodations offer washing and drying machines that you can use while you are traveling. Some things you may like to have with you are...


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

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


Не забудьте вытереться после душа. Используйте дезодорант Наденьте чистую одежду. Сложите спортивную форму в отдельную сумку.

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If you don’t use a towel, or even just a rolled up shirt, make sure you dry yourself off with something you won’t be wearing. Avoid scrubbing yourself hard to get everything dry, as this can irritate your skin. Instead, quickly pat yourself down to get rid of the excess moisture. . You’ve only rinsed yourself off, so you’ll probably want a little extra help to keep odors away. Use a deodorant that fits your body type and activities, and use it to prevent further smells. You don’t want to walk around in your smelly, sweaty gym clothes, otherwise there wasn’t any point to showering. Make sure you get dressed again by putting your regular clothes back on so you are ready for class. Make sure you have something else to carry your gym clothes in that you can close up. You don’t want to just throw them in your backpack with your school materials, otherwise everyone will still get that sweaty smell. If you can, put the bag in your locker before your next class.