Занимайтесь спортом! Начните утро с гидротерапии. Бросьте курить. Измените рацион питания. Пейте больше воды.

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Everyone knows exercise is good for your body, but it’s also good for your skin.  Working out tones and firms your muscles, which helps the skin look better.  On top of that, exercise aids in circulation which feeds skin cells with oxygen and nutrients, it dilates the skin, and reduces inflammation.  There are multiple ways exercise makes you look refreshed.  Clean your skin before you work out to help keep your pores unclogged. Keep your skin cooler and cleaner by wearing moisture-wicking clothing to get the perspiration away from your skin.  This also helps prevent acne.  Exercise in a cool environment that helps keep your body temperature down.  This can help prevent flare-ups of some skin conditions.  Apply a skin moisturizer.  Using skin moisturizer before exercise helps repel sweat, and applying afterwards – especially after swimming – helps fight dry, cracked skin and unhealthy appearance.  Exercise reduces stress and anxiety.  Feel happy about your condition, your confidence, and your fitness.  Even just 15 minutes of exercise can reduce anxiety levels. Studies have shown that alternating hot and cold treatment, even including a sauna, has great benefits.  Blood flow is increased, the metabolism speeds up, depression is minimized, and the body is stimulated.  After you're cleaned up, alternate between the coldest temperature you can tolerate, then the hottest, and finish with the coldest again. Smoking has been related through studies to a variety of skin aging issues as well as skin conditions like psoriasis.  The heat from the cigarette directly affects the skin, and the elasticity is worsened because the blood vessels are constricted.  On top of that, levels of vitamin A are reduced. Eat meals healthy for your body, those high in fiber with minimal fats, especially saturated fat.  These diets boost energy and mood, while poorer diets make you drowsy and miserable.  Choose foods with folic acid and Vitamin B12, like leafy green vegetables and beans, to reduce symptoms of depression.   Eat plenty of...


Занимайтесь спортом, чтобы укрепить тело для жизни на протяжении ста лет. Проходите ежегодный медицинский осмотр. Не рискуйте жизнью, употребляя наркотики. Не злоупотребляйте алкоголем. Не курите, а если курите, то бросайте эту привычку. Надевайте соответствующее защитное снаряжение. Ограничьте воздействие токсичных веществ на свой организм. Избегайте истощения, получая достаточное количество сна.

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Doing a small amount of exercise will keep your body strong and fit as you age.  Develop an exercise routine while you are young and then maintain it over the decades to come. This will make you healthier now by managing your weight, building muscle, and reducing stress. It will also benefit your future health by strengthening your bones, improving your balance, and boosting your immune system.   An ideal exercise program includes 15 – 30 minutes of aerobic exercise five times per week and strength training twice per week. You can do both without having to purchase expensive gym memberships. Many people enjoy jogging, walking, or biking. Strength training is particularly important for postmenopausal women, who become more vulnerable to osteoporosis.  Doing weight training will not only make you stronger, but it will also build bone density. This will make you less likely to break a bone if you fall as you get older. You can purchase weights at your local athletics shop. Don’t skip the annual check-ups just because you feel healthy. The best time to catch health problems is right at the beginning. Then they can be quickly and easily dealt with.  Be aware of your family history. If you have a genetic predisposition to some diseases, get screened regularly. In addition, you can ask your doctor if there are any preventative measures you should do to minimize your chances of developing the disease. These days, having a well-managed chronic health problem is not likely to prevent you from living to be at least 100. Illegal drugs can cause sudden and severe health conditions. Because they are unregulated, there is no quality control for illegal drugs. This means that dosages are inconsistent and they may contain other substances that are dangerous for your health. Overdoses are frequently fatal, but even less than fatal effects can cause severe health risks such as:  Coma Brain damage Seizures Psychosis Confusion Memory loss The Mayo Clinic recommends no more than one drink per day for women and one to two drinks...


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

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


Занимайтесь спортом. Выбирайтесь на природу. Займитесь медитацией, йогой или пилатесом. Питайтесь правильно.

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It's really hard to use drugs and be serious about sports at the same time. All that running and coordination and teamwork gets pretty hard when your body is sluggish and your mind is cloudy. Staying active with sports is therefore a great way to avoid the world of drugs in the first place. Not only this, but being active causes your body to release so-called endorphins, which make you feel better and relieve certain kinds of stress.  Participate in team sports. These sports include soccer, American football, rugby, lacrosse, baseball, basketball, hockey, field hockey, badminton, cricket, volleyball, water polo, and more. Team sports teach participants about mutual respect, the value of working together, and self-sacrifice. Participate in individual sports. These sports include: skiing, wrestling, skateboarding, bowling, golf, darts, chess, fencing, track and field, tennis, surfing, swimming, and more. Individual sports teach participants the value of grit, determination, and hard work. Perhaps the reason why many people turn to drugs is boredom. There's nothing much to do, so why not have some fun and experience excitement? While there are other cures for boredom, you can avoid becoming bored in the first place by going outside and enjoying nature, even if you don't play sports. Find time to take a hike. Many urban or suburban neighborhoods are close to parks or nature reserves where you can go to experience a bit of the great outdoors. If you can't make it out of your urban area, go exploring in a safe place inside your city. So you may think that these three activities are for your parents, or washed-up hippies, but there's some value in connecting your brain and your body in a single exercise. All three of these activities strive to do this. The person who is more in touch with his or her body is less likely to abuse it by taking drugs.  There are several different kinds of meditation. Maybe the simplest meditation exercise is closing your eyes, breathing in and out deeply, and trying to gain awareness of...


Занимайтесь спортом. Делайте массаж. Попробуйте практиковать глубокое дыхание. Практикуйте «гудящее дыхание». Выполняйте другие дыхательные упражнения. Попробуйте использовать метод биологической обратной связи. Попробуйте использовать иглоукалывание. Найдите группу психологической поддержки.

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There is strong evidence that patients with fibromyalgia can benefit from exercise. Research has indicated that while it may be difficult to get motivated, mild to moderate physical activity is very effective for fibromyalgia. The idea is to start with low-impact physical activity, like walking.  It can be very tough to get started, so when you begin, don’t push too hard.  Get up once every 1-2 hours and take a slow walk around your house or apartment building. Walk the dog 2 or 3 times more than you normally might. Take the stairs more often and park further away from the grocery store. Try Tai Chi and Qigong. For a group activity, check your local area for classes. You can also look into yoga and low-impact aerobic exercise classes or groups.  Make sure that you rest in between your exercise sessions. Try to find a meditation class. The practice of meditation can significantly and positively impact your mood and your stress levels. Since fibromyalgia causes pain and muscle tension, a massage is a great way to help reduce these symptoms. The techniques used in massage can also help you relax as well as reduce your pain and stiffness. You can generally find certified massage therapists in all kinds of locations, such as massage parlors, spas, and gyms. If you aren't sure where to go, ask your doctor, friends, or family for a recommendation. In addition to meditation, try some deep breathing exercises to help you relax. There are a few breathing exercises that might help. For deep breathing, lie flat on your back. Try using pillows under your neck and knees to help you get comfortable. Put your hands on your stomach, palms down. Take a slow, long, deep breath to expand your belly, breathing from your diaphragm. The diaphragm creates a heavy suction that pulls more air into your lungs than rib cage breathing. Repeat this as often as you are comfortable.  Your fingers should separate as they lie on your belly if you are doing it right. You may get dizzy at first, which is normal because of the amount of air you...


Занимайтесь спортом. Ешьте продукты, богатые питательными веществами. Пейте много воды. Достаточно отдыхайте.

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Going for a run, doing some jumping-jacks, and lifting weights all help relieve stress by releasing endorphins—brain chemicals that elevate mood, beef up our body's immune systems, and ease feelings of physical pain. Exercise also allows us to feel like we are in control of our situation, even though we may not be in control of things that cause us stress. Eating the right foods can not only make us feel good and satisfied, but can also help elevate our moods. When we are stressed our bodies secrete hormones that affect mood. Foods that contain vitamin B and folic acid help fight stress as those minerals are needed for the production of serotonin—our brain's happy chemical. Try eating some of the following superfoods for a little mood boost:  Blueberries are high in vitamin C—a major stress-fighter. Try them in a smoothie, on top of some granola, or even on their own. Gnawing on some raw almonds may help get some aggression out. They are also a rich source of vitamin B2 and E, which, like vitamin C has been shown to fight free radicals associated both with stress and disease. Asparagus is high in both vitamin B and folic acid. This high-fiber green is great in salads and pastas, and makes a great side dish simply steamed with a squeeze of lemon and dash of salt. Dehydration can cause your body to function less productively, and it can increase the possibility of anxiety or even panic attacks. Consume 9-13 cups of fluids per day. Some of this fluid can be attained from fruits and vegetables with high water content. Your body needs time to restore itself and to allow muscles to fully relax. Getting enough sleep every night will fend off stress that leads to jangled nerves. Try for 7-8 hours of sleep every night. If you have trouble getting to sleep, try taking a warm bath before bed or listening to some calming music.


Занимайтесь спортом. Займите свой мозг. Высыпайтесь. Проговаривайте информацию вслух. Будьте наблюдательным человеком. Питайтесь правильно.

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There's a huge correlation between mental health and bodily health, so maintaining your body's health and exercising it, will help you maintain your mental health and improve your memory.  Walk every day for about 30 minutes. It's a gentle way to get some exercise (and you can do some exploring too!). The benefits of exercise on your mental health will last for a long time. It's not just walking, there are lots of different ways to exercise and have fun! Try doing yoga, or put on some music and dance. Working the mind can help prevent memory loss and can help improve your overall memory. Things that work your brain are the things that make you tired after you've done them, and make you need to take a break. These include: solving math problems, learning to knit, reading dense material.  Change things up. You want your brain to keep from getting complacent, so keep learning and trying new things. This will force your brain to keep from going stagnant and will help improve your memory.For example: You could learn a new word everyday, or learn about your countries history. These improve memory and make you more intelligent. You can also memorize a poem every couple of weeks. It makes for a good (if nerdy) party trick and it will help improve your memory. So get memorizing Beowulf! Sleep is incredibly important to improving and maintaining your memory. It's why you shouldn't stay up all night studying for a big test, but do a chunk of studying in the afternoon and then get enough sleep that your brain can process all the information you just shoved into it.  Try to get at least 8 hours of sleep every night, so that your brain can go through all the important stages of sleep and you feel well-rested. Shut down any electronic devices at least 30 minutes before you go to bed, so that you give your brain time to calm down and prepare for sleep. This means all electronic devices: phone, computer, kindle, etc. Saying things aloud that you're trying to remember will help you remember them. If you tend to forget things...


Занимайтесь спортом. Занимайтесь творчеством, чтобы приобретать навыки и знакомиться с самыми интересными людьми. Станьте волонтером, чтобы помогать другим. Найдите работу, чтобы копить деньги и знакомиться с людьми вне школы.

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Playing sports can help broaden your social life in high school and take your mind off not having a best friend. You don’t have to be an all-star athlete in high school to enjoy sports.  Whether it’s dance, volleyball, hockey, football, soccer, cheerleading, basketball, or track, choose a sport that you enjoy. Being on a team will let you meet and connect with your peers and maintain your physical fitness, which will keep your endorphins high. Endorphins are chemicals in your brain, and higher levels of endorphins equate to a higher level of happiness. They can act almost like an antidepressant. If you can’t play for a school team, look into playing in community leagues. Art classes can give you a creative outlet that will help you get through high school and learn to make something with your hands.  You can take classes at school, join an after-school club, or look for local classes. Community newspapers often have a list of free or inexpensive art classes. There are many types of creative expression to choose from. You can draw, paint, write poetry, act in a play, sing, play an instrument, or even learn to build things. This will help you find a sense of purpose and meet like-minded, passionate individuals in your community. Volunteering lets you get outside yourself and do something for someone else. Volunteer based on your strengths. For example, if you are a great artist, volunteer at a local nonprofit arts museum. Or, if you’re good around children, volunteer somewhere like the Ronald McDonald house or the children’s hospital. If you are old enough, getting a job can be a great way to meet people outside of school, stay busy, and save some money for the future.  Create a resume and go around to local business and fill out applications. Even if they aren’t hiring, they’ll often put your resume on file. Look to online job boards for posted openings. Qualifications will often be included in these, so you’ll know if you can apply. Ask your parents or other adults if they have any contacts that might help...


Занимайтесь спортом. Найдите способы выпускать пар. Запланируйте расслабляющие мероприятия. Найдите время на смех. Попробуйте петь. Высыпайтесь. Питайтесь правильно. Избегайте кофеина и алкоголя.

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Research shows that not only is exercise a great stress-reliever, it improves your ability to concentrate and study. Find something that you love to do, and try to set aside part of every day to do it. You might like running, bicycling, walking, dancing, or another exercise. Both aerobic exercise (exercise that makes you breathe more heavily) and anaerobic exercise (like weight-lifting) can help you get rid of stress.  Regular exercise actually changes your brain chemistry to get rid of stress, according to research.  Exercise will improve the quality of your sleep, an important factor in preventing stress. If you're stressed, you'll need to find healthy ways to get rid of it. Punch a pillow, or take a deep breath. Take a short run. Your goal should be to recognize when you're stressed, and find ways that you can use to not take out your frustration on other people.  Pretending that you're not stressed isn't really a successful long-term solution. You can literally "blow" off steam by blowing on a pinwheel or a feather. The way this works is to encourage deep breathing and distracting your attention from the thing that's upsetting you. Even when you're feeling stressed, taking time to schedule relaxing activities for even short periods of time will help you avoid getting overwhelmed. Taking short walks, bubble baths, or setting aside time every day for meditation are all ways to include relaxation as a healthy part of your daily schedule.  Find relaxing activities that don't take very long to do, such as jumping on a trampoline for the length of your favorite song, or spending 10 minutes playing with your dog. Remember that doing things that make you feel relaxed and happy are essential part of living a successful life. They shouldn't make you feel guilty. Laughter is consistently shown to be one of the best ways to counteract stress. Taking 30 minutes to watch your favorite sitcom, or reading from a humorous website to relax are great ways to deal with stress. Browse through a joke book, or watch a scene...


Занимайтесь спортом. Пейте много воды.

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. The benefits of exercise are not only for your waistline -- it'll improve your mood in addition to you looking and feeling better. Exercise will:  Lead to weight loss Lower your heart rate Improve your complexion Define your muscles You don't have to do it all at once! If you're on a time crunch, work out a little in the morning and a little in the evening -- the benefits are the same. This habit will look after your skin and hair for you.  If you're thirsty, you're dehydrated. Keep a bottle of water with you as often as possible. Upping your water intake can result in weight loss!  A healthy amount to drink, on average, is half of your body weight in ounces (of water) per day. That is, if you weigh 100 lbs, drink 50 ounces of water each day.


Занимайтесь спортом. Посчитайте. Выполните дыхательные упражнения. Медитируйте.

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


Занимайтесь спортом. Придерживайтесь сбалансированного рациона. Попробуйте противовоспалительную диету. Избегайте вредной пищи. Откажитесь от табачных изделий. Ограничьте потребление алкоголя и кофеина. Поговорите со своим партнером об улучшении качества его спермы.

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Getting enough physical activity increases your overall health, which in turn can help you produce healthier eggs. If you have PCOS, it’s important to exercise without overdoing it, since stressing your body too much can throw off your hormone balance and affect your reproductive health. Ask your doctor to recommend a dietitian or personal trainer who has experience helping women with PCOS, and work with them to develop an exercise regimen that’s right for you.   Start with low-impact exercises like yoga, walking, light jogging, swimming, and strength training. Always talk to your doctor before starting a new exercise regimen. When you’re trying to improve your egg health, getting the right nutrition is important. Instead of focusing on losing weight or cutting food groups like carbs or fats, prioritize getting all the nutrients your body needs. Since every woman with PCOS has different dietary needs, talk to your doctor or a registered dietitian to determine the best diet for you. A balanced diet should include:   Leafy green vegetables, like spinach and kale. Fresh, whole fruit. Foods containing complex carbohydrates, such as whole grains, peas, and beans. High-quality proteins, like those found in legumes (beans, peas, and lentils), nuts, and seeds, as well as animal proteins like fish, chicken breast, and eggs. Foods high in healthy fats, such as nuts and avocado. An anti-inflammatory diet may improve fertility and help reduce some symptoms of PCOS. This diet is designed to help you digest food and absorb nutrients better. Talk to your doctor or a dietitian before starting any special diet so that you can ensure that you are getting all the nutrients you need. The main elements of the anti-inflammatory diet are:   Lean proteins, such as chicken, turkey, grass-fed beef, low-mercury fish (like salmon, cod, tilapia, and catfish), nuts, and seeds. High-fiber, nutrient-rich vegetables and fruits, such as sweet potatoes, broccoli, cabbage, berries, and citrus fruits. Whole grains, such as brown rice, quinoa,...


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

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


Занимайтесь спортом. Скорректируйте питание. Следите за личной гигиеной и ухаживайте за собой. Следите за своими жестами и походкой.

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People who exercise feel better about their appearance even if they don’t lose weight.  Take baby steps. If you can’t bring yourself to turn off the TV and to go outside for a walk, at least stand up and walk in place for a few minutes in front of the TV. Any exercise is better than none at all. And once you develop the habit (which can take about two months), you can build on your success. Do aerobic and strength training exercises. Both kinds of exercise can help burn fat and improve muscle tone. Don’t go on a crash diet with the intention to lose weight fast. Instead, modify your eating habits. The latter approach will help you avoid feeling like you've failed (if you don’t lose weight as quickly as you would like). Cycles of losing and then gaining back weight have also been found to be unhealthy  When evaluating a weight loss plan, make sure it includes foods from all major food groups so you don’t miss out on essential nutrients.  Make sure your weight loss plan fits your lifestyle and budget. If you can’t afford or find the foods you plan to eat in your local store, or if the plan requires a lot of cooking (and you don’t like to cook), you are less likely to reach your weight loss goal. Maintain your appearance and feel more comfortable naked by taking care of your body. This includes bathing, trimming or removing body hair, and taking care of your skin, nails, and teeth. Many cosmetic procedures are available to change your appearance, from spray tans to waxing to cosmetic surgery. Some of these procedures can have negative effects on your health (e.g. long term use of tanning booths), so make sure to learn about and weigh the potential risks if you choose to undergo one or more of these procedures. You can modify your appearance by altering the way you stand and how you carry yourself.  Stand up straight. This is the most effective way to communicate confidence, and it can also affect how you body looks. Although it may feel natural, especially if you’re naked, don’t cross your arms - others will...


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

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


Занимайтесь спортом. Ходите пешком. Работайте с весом. Плавайте. Попробуйте заниматься на кардиотренажерах в зале. Занимайтесь йогой. Танцуйте. Боритесь с дневной сонливостью с помощью движения.

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See your doctor to rule out any possible reasons to not exercise. If your doctor approves, get plenty of daily moderate exercise. It is recommended that pregnant women get at least 30 minutes of moderate exercise every day. There are no heart rate limitations on the exercise you can do. Make sure you can still talk normally while working out. If you are breathing too heavily to talk, you are probably working too hard.  During your third trimester, it is safe to exercise as long as you are not at risk of delivering a preterm baby. If you usually do moderate or high-impact exercise, discuss if you can continue as usual with your doctor or midwife. Try prenatal yoga, brisk walking, along with abdominal and back exercises. Since you can't do crunches on your back, do standing pelvic tilts. This late in pregnancy, you should avoid lifting heavy weights. And as always, stop if you feel dizzy or lightheaded. If you are tired, try short bursts of exercise instead of one long exercise.  Exercise helps keep your heart, lungs, and muscles healthy, and ensures you get plenty of oxygen to your brain and other organs. If you will be exercising at an altitude, be aware that acute mountain sickness (AMT) is a risk. Give yourself time to get used to the altitude if you travel to a location that is above 2500 meters. Wait two or three days before doing any moderate exercise. Resistance exercises are safe, but use light weights and complete a large number of repetitions (e.g. 15-20 repetitions). Make time each day to go for a walk. Go for a walk during your lunch break, take the dog for a walk, or set aside time to walk with a walking partner after you get home from work. Walking is important because it increases blood flow, which boosts energy.  When walking, keep it slow. You don't want to raise your heart rate so you huff and puff. Only engage in a light walk. Try for at least a 30 minute walk every day. Strength training while pregnant can be a great way to get safe exercise. However, you will want to use lighter weights....


Занимайтесь тай-чи (тайцзи). Работайте над позами. Практика для рук. Найдите энергетические практики, которые вам нравятся.

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The art of Tai Chi is specifically designed to help you balance your chi. Though there are many moves that make up Tai Chi, you can begin with a few of the basics to see how they work. Breath is central to Tai Chi, and hopefully you have already developed a good sense of how breath and chi work together from the previous step. The practice of Tai Chi itself is essentially a slow and gentle series of movements that are designed to ground you and get you in touch with your breath and chi. Within Tai Chi, there are different schools that have slightly different ways of doing the forms, or steps, within the practice. If you’re interested, Tai Chi courses are often offered at yoga studios and community centers. Check your local martial arts studio as well – they might know about classes. The Wuji or horse stance is the basis of Tai Chi. It may look like you’re just standing there, but it’s a great way of getting in touch with your energy. Just by standing in horse stance and breathing, you can develop your chi.  Your feet should be parallel, shoulder width apart. Make sure that your weight is in the middle of your feet. Move your torso so that you are standing as if sitting up straight in a chair. Bend your knees. Let your spine feel as if it’s floating upward. Relax your shoulders. Gently touch your tongue to the roof of your mouth. Breathe naturally. This is an exercise, not part of an actual Tai Chi form, but can help you get in touch with your body. It can also help you in trying to develop chi throughout your body while you’re moving, keeping track of your breath.  Put your right hand, palm out, parallel and in front of your face. Place your left hand, palm in, parallel and in front of your stomach. Slowly move your arms in circles. Your arms will be going around each other and your palms will be at different angles, depending upon where in the circle they are. They go from being facing completely in and out at the top and bottom of the circle to being flat when they are parallel to you in front of your...


Занимайтесь тем, что вам интересно. Разговаривайте с незнакомыми людьми. Не приносите извинения чаще, чем того требуют обстоятельства. Принимайте комплименты с благодарностью. Укрепляйте уверенность в себе, помогая другим. Откажитесь от общения с людьми, которые вас расстраивают Не торопитесь. Ждите успеха. Рискуйте.

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If there's a sport or hobby you've always wanted to be good at, now's the time! Improving your skills will reinforce that you are talented, and subsequently boost your confidence. Learn a musical instrument or a foreign language, take up an art form like painting, start building projects—whatever it is that catches your interest.  Don't get discouraged if you're not immediately awesome. Remember that learning is a process, and you're in it for the small victories and the relaxing recreation time, not to be the best ever. Take up a hobby you can do with a group. Finding like-minded people who share your interests can be an easy way to make friends and build confidence. Look around your community for groups you can join, or find kinship with fellow hobbyists. Straight up, confidence is more than just a state of mind -- it's habit. That's all humans really are. So in order to be confident, you've gotta do confident things. One of those is making conversation with strangers. It's intimidating at first, but with each time you'll be more and more unfazed.  No, that won't creep strangers out unless you're a smelly, aggressive Quasimodo-looking KKK member. If someone says, "Hey!", smiles at you, and asks you whether they should go to Starbucks or Coffee Bean, how are you going to feel? Probably good. Everybody likes to be the hero, talk to other people, and be spontaneous. You're just brightening up their otherwise dull day. You don't have opportunities, huh? How about the barista at your coffee shop? The girl at the check-out counter of your grocery store? Random strangers you pass on the street? Being able to say you're sorry is a good trait (and something too many people struggle with). However, be careful to say it only when necessary. Apologizing when you've slighted or inconvenienced someone is polite; apologizing when you haven't done anything wrong, though, can make you feel subordinate and like you should be sorry. Before it slips out of your mouth, take a second to make sure this is a situation that...


Занимайтесь тем, что вам нравится делать. Поставьте цели. Удалите негатив. Научитесь контролировать негативные мысли. Ведите активный образ жизни.

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If you spend the majority of your days doing things you don't enjoy or feel connected to in any way, then it's no wonder you're feeling down. Find time, either on the weekends or during work/school breaks, to do things you are passionate about.  These activities should be active (though not necessarily physically), engaging activities. Passive activities like watching TV or surfing the web don't count. The key is to do something that occupies 100% of your attention and forces you to be in the present moment rather than letting your mind drift off to negative thoughts. If you don't have any enjoyable hobbies or interests, then find some. It could be an outdoor activity like golf, tennis, swimming, or hiking, an artistic activity like music, painting, or photography, or a philanthropic activity like volunteering at an animal shelter. Having tangible things to work toward will instantly make you feel more enthusiastic about life, and give your life a sense of purpose. Your goals can be personal, having to do with your career, education, or personal relationships, or they can be external, like striving to make a positive impact on your community.  Set both short-term and long-term goals. For example, make a list of things you need to get done today, like finishing your homework, buying groceries, or walking the dog, and check each one off as you go. This will give you a sense of accomplishment and motivation to leave the house. If you are having trouble setting long-term goals because you don't know what you want to do with your life, then start by asking yourself what kind of legacy you want to leave behind. How do you want to be remembered by people once you are gone? What kind of impact do you want to make on the world? Whatever your long-term goal(s) are, be sure that they are things that you genuinely care about and want, not necessarily things that your parents or people around you are pressuring you to do. While you want your goals to be realistic, they shouldn't necessarily be easy. Easy goals won't push...


Занимайтесь тем, что вам нравится. Проявляйте благодарность. Используйте стратегии борьбы со стрессом. Обратитесь к психотерапевту.

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Make time for activities that are fun and engaging. These activities should feel leisurely and fun, not stressful or time-consuming. You may choose to sip a cup of tea each morning or before bed, write in a journal, play with a pet, take a bath, do some woodworking, or go hiking.  Even if you can’t do a leisure activity every day, try to do something fun and relaxing regularly, like 2-3 times each week. Exercise produces endorphins and other feel-good hormones, which improve your mood. Especially if you are prone to neurotic behavior, getting regular exercise can help combat your anxiety and depression. Being grateful can help you experience more happiness and can help reduce stress and anxiety. And it’s simple enough to do: start a daily gratitude practice or keep a gratitude journal.  Wake up in the morning and think of three things you are grateful for before getting out of bed. When you go to sleep at night, think of three other things you are grateful for before falling asleep. Get in a daily habit of giving thanks. You can use a bracelet and think of something that you’re grateful for each time you glance at it. Find some healthy outlets for stress, such as relaxation. Start a practice and do something every day for 30 minutes to keep your stress levels low. Create a stress toolkit of things you can do to relieve stress: write in a journal, listen to music, draw or color, or take a walk. Try  daily yoga, qi gong, tai chi, or meditation. If you’re having problems overcoming your neuroticism on your own, a therapist can help you. Start cognitive-behavior therapy (CBT) to help you confront your negative thoughts and replace them with more positive thoughts. Your therapist can help you create coping strategies to help deal with stress and increase your overall happiness. CBT can help you see how your thoughts, feelings, and behaviors influence each other and how making changes can influence all three as well.


Занимайтесь тем, что делает вашу жизнь полноценной. Правильно расставляйте приоритеты. Выберите время для себя. Гордитесь своими достижениями. Любите свое тело.

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The world is gonna do all it can to force you into the mold it wants. It's gonna tell you what's practical and what's acceptable and just dare you not to listen. Don't! Do you want to move to New York, be a go-go dancer, and eat only Ramen noodles for the rest of your life? If so, go for it. Those who matter don't mind and those who mind don't matter, after all. Find a passion. Everyone is better with a passion. And stick to it! If the world mocks you for it, you're in the wrong group of people. You're at your best when you're happiest. Seek your passions, regardless of what others think, do, or say. Being selfish the right way is an art. It is the ability to discern when what's best for you is still what's best for the situation at hand. It's knowing when your desire of something isn't really justified versus when it means being content with your life. If you refuse to let your friend pick the movie you go to, you're being controlling and selfish. If you don't go to her dance recital because you picked up another shift at work to pay the electric bill, you're being logical. Know the difference. This isn't just with others -- this is with you, too. There will be times in your life when you can be selfish and times when you straight up shouldn't be. Do you really want to move in with this guy you met online who lives on the coast of Australia? Or should you take that opportunity to work with the Habitat for Humanity who's offering you a hefty scholarship for college? Sometimes what's best for you isn't what you want -- but will be what you want down the line. Sometimes it's best to just shut out the world for a moment and have some well-deserved me time. Sometimes it's the only remedy! Take a bit of time each day -- whether it's at home, work, or on a run -- to just do you. Destressing is important for all your daily activities. You're just improving your productivity! Try meditation, yoga, or simply go for a walk. If that's not an option, take 10 minutes at your desk to daydream. The downtime will energize...


Занимайтесь тем, что у вас хорошо получается. Говорите со всеми. Продолжайте общаться со всеми. Делайте окружающим комплименты. Наблюдайте за собой и всеми вокруг вас. Найдите примеры для подражания в реальной жизни. Оставайтесь верны себе.

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When we do things we're good at, we feel a sense of pride and accomplishment. Confidence stems from there. And not only do it, but do it often. It'll remind you how awesome you are.  Being good at something, mastering a skill, gives us personality, gives us something to talk about, and makes us interesting in addition to giving us a sense of fulfillment. Make sure to try things that are new to you as well. Trying new things helps you to build new skills and discover more about who you are. This will help to build your confidence. Part of lacking confidence comes from not really understanding people. To get around this, talk to everyone. Even if it's just small talk, talk to everyone. Here's what you'll probably learn:  Most people are friendly enough. They're not out to get you or to judge you. In fact, they'll probably enjoy talking to you and you to them. Most people don't like initiating either. They'll open up if you make the first move. They're just as nervous as you are to put yourself out there. People get cliquey. They stick to what they know and they don't like to deviate much. This is boring. Don't do it. You'll learn so much more from people who are different than you. The more you talk to people the less scary it gets, the less you're concerned with what they think of you, the less you'll think about how great everyone is and the more you'll realize that most people are completely average. When no one else is a big deal, you have no reason to care so much about how you come off. And the more you talk to people, the more you'll get down this socializing thing. It can be pretty intimidating, but won't be after 100 times of the exact same small talk you find over and over. If you don't know how or where to start, you can read How to Be Extroverted, How to Be a Social Butterfly and How to Be Outgoing. Remember that positivity thing we talked about a while back? Turns out people like that. Let them know you're pretty good at it by complimenting them. It's sort of like "giving is better than receiving."...


Занимайтесь умеренными аэробными упражнениями. Выполняйте легкие силовые упражнения. Контролируйте стресс и другие эмоции.

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Being physically active is important to overall health.  However, vigorous intensity or high quantities of physical activity might not be suitable for dialysis patients who are attempting to gain weight.  Fatigue and exhaustion are common side effects of dialysis.  However, most health professionals recommended small amounts of activity.  For example, you can go for a 15 minute walk twice per day. Make sure to talk to your doctor prior to starting any exercise program.  Go slowly and stop immediately if you experience any pain or discomfort. Refrain from high intensity exercise or working out for long periods of time as this may counteract your weight gain goal. Being active, even if only for short periods of time, can help dialysis patients feel better and improve their overall quality of life. Another side effect of dialysis is muscle wasting or loss of lean muscle mass.  Strength training can help minimize this effect.  Include light strength training exercises like:  using resistance bands, doing yoga or modified weight lifting.  Seek the help of a personal trainer or exercise specialist for more specifics. Dialysis patients who included regular light resistance training saw improvements in muscle mass, strength and quality of life. It's normal and common to feel stress, anger and even depression if you're receiving dialysis.  Decreased appetite may result from some or all of these emotions.  Receiving dialysis is a big lifestyle change that requires you to make a variety of dietary and lifestyle changes.  Managing these changes the best you can may help minimize any appetite suppression related to them. Use your resources available at your dialysis center (like the social worker) to help you manage your personal life, medications, treatment, and emotional health. Consider seeking the help of a behavioral therapist, life coach or psychologist for additional guidance.


Занимайтесь физическими упражнениями Ведите более активный образ жизни на протяжении дня. Попробуйте заниматься высокоинтенсивными интервальными тренировками, чтобы сжигать больше калорий. Включите в свои тренировки силовые упражнения, чтобы ускорить обмен веществ в состоянии покоя.

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for at least 150 minutes per week. This is the minimum recommended amount of exercise for maintaining good health, but the more exercise you get the better. Try to work in at least 30 minutes of exercise on most days of the week. Do something that you enjoy so that it’ll be easier for you to stick with it. For example, you could take a walk on your lunch break or after dinner, go to an aerobics or spin class, or simply dance around your living room to your favorite music. Doing a little extra whenever you get the chance can help you to burn more calories overall, and this will increase your weight loss results. Some things you can do to work more activity into your day include:  Parking further away from the entrances, such as at your place of work or at the grocery store Taking the stairs instead of the elevator Walking or biking to school or work Getting up and walking around or doing squats during a commercial break when you’re watching TV High-intensity interval training, also known as HIIT, is when you exercise at a moderate pace, do a burst of high-intensity exercise, and then repeat this cycle in regular intervals. You can do HIIT with just about any form of exercise, such as walking, running, biking, swimming, or even dancing.  For example, you could walk at a moderate pace for 4 minutes, then walk at a brisk pace for 4 minutes, and then go back to the moderate pace for another 4 minutes. Keep repeating these intervals until you have completed 30 minutes of exercise. If you’re biking, try riding on a flat surface and then do a hill, then go back to a flat surface, then do another hill. Continue this for 30 minutes. Building muscle increases your resting metabolic rate, which means you’ll burn more calories even when you’re asleep. You can use resistance bands, dumbbells, strength-training machines, or bodyweight exercises to build strength. Aim for two 30 to 45 minutes strength training sessions per week. Make sure that you work each of your major muscle groups during the strength training sessions....


Занимайтесь физическими упражнениями по меньшей мере 3 раза в неделю. Разнообразьте свои тренировки, чтобы избежать плато. Сосредоточьтесь на высокоинтенсивных интервальных кардиотренировках. Включите в программу тренировок силовые упражнения для всего тела. Выполняйте упражнения для мышц кора, чтобы сделать живот более рельефным. Постарайтесь больше ходить пешком. Занимайтесь йогой, чтобы уменьшить количество жира по всему телу.

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Consistency is key when you’re trying to get rid of your muffin top and lose excess body fat. Whatever exercise plan you create, make sure that you can commit to exercising at least 3 days per week to ensure that you’re moving enough to fight off belly fat. While the amount of time will vary depending on your specific body type and goals, you’ll likely need to commit about 30 to 60 minutes each session. Belly fat can be stubborn and difficult to get rid of. Therefore, it’s important that you vary your workout routine to avoid hitting a progress plateau. As your muscles grow accustomed to a particular exercise, it will become less effective over time. By switching things up, you’ll keep work a wider variety of muscle groups and ultimately, burn more fat.  Varying your workouts can also help you ward off exercise boredom and keep you motivated.  For example, if you do a yoga class one day and a HIIT class the next, try to plan a different workout, such as a strength training session at the gym, for your next workout. While you can certainly do the same workout twice in a row, try to switch it up at least a 2 times per week. To make the most of your workout, try to incorporate several short bursts, about 20 seconds to 1 minute each, of high intensity cardio. While consistent, moderate-intensity workouts, such as walking and jogging, can certainly help decrease your body fat percentage, shorter, higher intensity cardio tends to be more effective at fighting belly fat.  Sprint intervals and HIIT (High Intensity Interval Training) classes are both great ways to burn fat and calories in a short amount of time. You can create your own high intensity cardio workout by doing sprint intervals on the treadmill. In order to get rid of your muffin top, you’ll need to decrease your total body fat percentage – not just the amount of fat stored in your stomach. Therefore, it’s crucial that you incorporate total body strength training into your training plan. Exercises that work your whole body help you build lean muscle mass,...


Занимайтесь физическими упражнениями. Больше ходите. Сжигайте калории, занимаясь повседневными делами. Отправляясь на работу или по делам, не забывайте о физических упражнениях. Делайте упражнения, от которых будет результат. Оставайтесь мотивированной.

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It's important to understand that while some diets, trainers, and exercises may promise to take fat off of just one area: they're lying or very confused. It is impossible to target fat removal on your body through exercise. The only thing you can do is to lose fat overall. The same is true whether you're trying to reduce your tummy or make your bust smaller. You'll have to exercise your whole body if you want to achieve your goal. This is why if you're already pretty thin, exercise and diet can't reduce your bust size. Your body has already burned as much of that fat as it can. You don't have to spend 10 hours a week at the gym just to slim down. You can increase your body's use of calories just by getting generally more active and a great, easy way to do this is by walking. Walking for at least 15 minutes at a time for at least 30 total minutes a day can play a significant role in weight loss.  A good way to get some walking in is to stop taking elevators and escalators and instead using the stairs. Another basic option is to walk further to get to the places you need to go. Choose the furthest parking spot at the mall or at your office or school and take the chance to fit in some walking. You can easily burn a couple extra calories by exercising while you do your normal activities. Get a standing or treadmill desk for work and sit on an exercise ball instead of a chair. You can also fit some exercises seamlessly into your daily activities, like doing a couple of squats while you wait for the microwave or before you get into bed. Every little bit helps! Exercising as a way of getting around is another good way to fit exercise into your day. You can bike to work or school, walk to the grocery store, or walk or jog to work, if you've got space to get cleaned up afterwards. If you've got a lot of distance to cover, try taking a bus part of the way and then biking or jogging the rest. A lot of people lose steam on exercise because they do things like sit ups, which are difficult to do and don't work very...


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

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


Занимайтесь физическими упражнениями. Выполняйте упражнения на растяжку. Высыпайтесь. Уменьшите уровень стресса. Принимайте добавки. Применяйте фитопрепараты.

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et more exercise. Physical activity is a known energy booster, and can also help you get a better night's sleep. If you're feeling fatigued and low on energy, a vigorous workout every day or several times each week can help you feel more energetic and get better, more restful sleep.  Try to get at least 30 minutes of physical activity every day or follow the guidelines here.  Opt for cardio workouts like walking, running, and biking.  Talk to your doctor before beginning a workout routine. Whether you're lounging at home or tied to your desk at work, stretching can help give you a noticeable boost in energy.  Stretch your arms and hands above your head as high as you can reach, and hold them for 10 to 15 seconds.  With your arms outstretched to the side, lower your torso to one side so that one set of hands touches the floor and the other set of hands points upward. Hold this for 10 to 15 seconds, then reverse to the other side. Touch your toes while your legs are as straight as possible. . If you're constantly feeling low on energy, you may not be getting enough sleep, or you may be getting poor quality sleep.  Teenagers typically need between eight and 10 hours of sleep each night.  Adults ages 18 to 64 typically need between seven and nine hours of sleep each night.  Older adults ages 65 and up typically need between seven to eight hours of sleep each night.  Limit caffeine and stimulants to help ensure a good night's sleep.  Turn off all electronics at least 30 minutes before bed to ensure a better night's sleep. . Stress has been recognized as a trigger for worsening symptoms associated with chronic fatigue syndrome, as well as general problems with sleeping and getting adequate rest.  Take deep breaths from your diaphragm to help lower your heart rate and reduce stress.  Try progressive muscle relaxation to unwind. Slowly tense each major muscle group in your body, focusing on one part of the body at a time. Hold that tense pose for about five seconds, then release the tension and relax for 30 seconds...


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

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


Занимайтесь физическими упражнениями. Снизьте потребление алкоголя. Не курите и не жуйте табак. Обратите внимание на используемые вами лекарства и не принимайте наркотиков. Снизьте уровень стресса.

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Being physically active can lower your blood pressure by helping to control your weight and manage stress.  For the best results try to do 75–150 minutes of physical activity per week. You can choose what you like to do best. Great options include walking, running, dancing, biking, swimming, and playing sports such as basketball or soccer. Do strength training, such as weight lifting, twice a week to maintain bone density and build muscle. Alcohol abuse is bad for your heart. Also, alcoholic beverages are high in calories and make you more prone to obesity. You can lower your blood pressure by quitting drinking or drinking only in moderation.  Men over 65 and women should limit themselves to, at most, one drink per day. Men under 65 should have no more than two drinks per day. A 12 oz beer, 5 oz glass of wine, or 1.5 oz of hard liquor qualifies as a drink. Using tobacco can harden your arteries and cause them to become narrower, which will increase your blood pressure. Secondhand smoke also causes these effects. There are many resources available to help you quit smoking:  Talking to your doctor or seeing a counselor Joining support groups or calling hotlines Using medications or nicotine replacement therapy If you think your medications might be causing high blood pressure, consult your doctor. Your doctor may be able to help you find a medication that is more suitable for you. Don’t stop taking your medications without clearing it with your doctor first. The following substances and medications may increase blood pressure:  Cocaine, crystal methamphetamines, and amphetamines Some birth control pills Some decongestants and cold medications Over-the-counter nonsteroidal anti-inflammatory drugs (Ibuprofen and others) While stress is an unavoidable part of life, you can use relaxation techniques to help you deal with it better. Common techniques include:  Yoga Meditation  Music or art therapy  Deep Breathing Visualizing calming images Progressively tensing and relaxing each muscle group in your body


Занимайтесь физкультурой, чтобы дать выход избыточной энергии. Высовывайте язык, чтобы подготовить горло. Твердо упирайтесь ногами в пол, чтобы занять правильную позу. Распрямите плечи для правильной и открытой осанки. Полагайтесь на дыхательные упражнения. Сделайте глоток воды перед речью.

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Go for a run in the morning or walk around the building before you have to give a speech, perform, or have a tough conversation. Letting go of as much nervous energy as you can will help you with your anxiety. This should also allow you to manage the shakiness. Go to the bathroom right before your talk or speech. Stick your tongue out as far as you can, and say a nursery rhyme or one of your tongue twisters with your tongue out. As ridiculous as this feels, it actually opens up your throat. This will make more space for sound in there, providing you with a stronger and louder speaking voice. This is important whether you're standing or sitting. Place your feet about shoulder-width apart. Keep your feet flat on the ground, and don't rock, sway, or shift your weight from side to side. This is your power stance. Embrace it. Having slumped shoulders and bad posture will actually make it harder for you to breathe deeply. This means that it'll be even harder for you to speak clearly and without a shaky voice. Slouching will also make you look nervous, so it's something to avoid during public speaking for lots of reasons. If you're feeling nervous as you're getting ready to start speaking, focus on your breathing. Pretend you have that towel around your waist, and push it out a few times. The oxygen will energize you, while focusing on the exercise will calm your nerves. Bring a water bottle along with you just in case no one gives you water. Getting hydrated will keep your voice clear rather than scratchy and dry. You also don't want to get dehydrated while you speak, as this could make you feel light-headed.


Занимайтесь физкультурой, чтобы снижать стресс. Употребляйте меньше кофеина и сахара. Не пытайтесь снимать напряжение алкоголем. Спите достаточное количество времени. Установите разумное соотношение работы и отдыха.

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Try to get some physical exercise every day, even if it’s just a walk, or taking 20 minutes to have a dance party. Regular exercise can release endorphins, natural painkillers, which can relax you and regulate your mood. Inactivity can actually create tension and stress, making you more likely to overreact to situations that upset you. Both of these substances can make your adrenal glands increase the production of stress hormones, which makes it easier for you to get upset and harder to remain calm.  Try cutting out caffeine and sugar for a few weeks to see if you feel calmer and more relaxed. Then, you can gradually add small amounts of caffeine or sugar, if you like.  Even if you do decide to drink caffeine, make sure to consume no more than 400mg per day as an adult or 100mg per day as a teen.  Try to eat a healthy snack every 3 to 4 hours. This helps keep your blood sugar constant, which can prevent mood swings and irritability. Although it is very common to use alcohol as a coping strategy for stress, this is not a healthy behavior. If you’re the legal age, it is usually okay to enjoy the occasional drink, but you should not use alcohol as "stress relief." This approach puts you at an increased risk of alcohol abuse and alcoholism.  If you choose to drink alcohol, do so only in moderation. The National Institute on Alcohol Abuse and Alcoholism suggests that males drink no more than 4 drinks per day and no more than 14 drinks per week. Females should drink no more than 3 drinks per day and no more than 7 drinks per week.  A single "drink" refers to 12 oz. of regular beer, 8-9 oz. of malt liquor, 5oz. of wine, or 1.5 oz. (a shot) of 80-proof liquor.  Don't drink alcohol right before bed. Although it may make you feel drowsy at first, alcohol interferes with REM sleep and can leave you feeling fatigued the next day. Insufficient sleep is a common cause of feeling stressed out and anxious. Studies suggest that most Americans need more sleep than they currently get. Take some steps to make sure the sleep you...


Занимайтесь физкультурой. Вздремните. Завершите домашние дела. Бездельничайте.

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Regular physical activity is important for good health and longevity. Plus, engaging in exercise releases “feel-good” chemicals into the brain called endorphins, helping to lift your mood and clear your thinking. If you have a moment of alone time to spare, get your body moving. In addition to boosting your mood, exercise also enhances energy, fights disease, improves sleep quality, and helps you manage weight. Go for a walk/run with your dog. Hike through the local woods. Ride your bike to the farmer’s market on weekends. Sometimes, you may be so over-engaged with those around you that you do not allow yourself time to properly rest. Napping too late in the day can interfere with your nighttime rest, but as long as you time it right, your nap can provide much needed energy and restoration. Just keep your naps to a short period of time (say, 20-30 minutes) and several hours before you were planning to go to bed at night. When you’re not surrounded by family or friends, you may get a special opportunity to catch up on chores that need completing. If you are faced with long bouts of solitude, make a list of projects you have wanted to get done, and start moving through the list. This will make your periods of solitude productive and also help the time go by faster. Truth is, some people schedule activities and events for nearly every second of every day. This pursuit of “busyness” can make it seem as if you are being productive when, in reality, you are not. Some people believe downtime is a sign of weakness or not trying hard enough, so they aim to stay busy.  Be mindful that downtime can be incredibly positive when it is used for self-soothing and restoring activities. However, if you are using your downtime for mindless activities or distractions, you could be adding to your stress rather than relieving it. Assess the things you do during alone time and see if they have a positive benefit or are simply distractions until you are around others again.


Занимайтесь физкультурой. Используйте методы релаксации. Здоровый образ жизни.

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


Занимайтесь физкультурой. Найдите наставника. Ведите дневник. Вознаграждайте себя за успехи. Проводите время с друзьями-единомышленниками. Обратитесь к психотерапевту.

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Exercise combats depression and elevates mood. If you find yourself feeling down or discouraged, make an effort to spend at least twenty minutes a day on exercise. If possible, go for a walk or jog outside in the fresh air and sunshine. If you are feeling discouraged at work, seek out the mentorship of a senior colleague. Your mentor should be someone who is positive and willing to work with you. Avoid trying to force a mentor relationship. Be sure to Find a Mentor with whom you think you will work well. For example, if you are a new teacher and feel overwhelmed, ask a friendly colleague how they dealt with stress and discouragement when they were just starting out. Their wisdom and experience will be helpful, in addition to letting you know that you’re not alone in your feelings. Documenting goals, setbacks, and feelings will help keep you aware of how you’re progressing. Being aware of your feelings and how certain situations affect you is key to achieving balance and avoiding discouragement.  For example, did a setback at work make you especially discouraged this week? Did you ace a test that you studied hard for? Note good and bad feelings and experiences in your journal. A gratitude journal is a great way to stave off discouragement. Start a Gratitude Journal and try to journal each day about something that went well for you or that you’re grateful for. You can download journal and gratitude journal apps onto your phone, tablet, or computer, if you prefer. Otherwise, an old-fashioned notebook will work just as well. When you work hard on something and you achieve a goal, celebrate it! Go out for a nice meal, get a pedicure, or simply plan alone time for yourself to relax at home. No matter how small the goal, if you set a goal and accomplished it, it’s important to reward yourself. If you are trying to change your outlook from one of depression and discouragement, then you must surround yourself with others who express positivity and encouragement. Spend time with friends who support you and don’t...


Занимайтесь этим, когда родителей нет дома. Если родители вашего партнера спокойнее относятся к таким вещам или бывают дома реже, бывайте в доме партнера как можно чаще. Ловите момент. Используйте машину. Обсудите с общими друзьями возможные варианты. Поищите места на природе. Поищите другое место в пределах помещения. Знайте о возможных рисках.

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Know their schedules, and plan for a time when they will be away for a least a few hours. Make sure that there's a large enough window before you get too excited. Listen for talk of date nights, weekend events, and movie plans. These are usually good for about 3-5 hours of parental absence during which you can plot your own secret rendezvous. If they ever go out of town and leave you in charge, you’ve hit the jackpot. This is probably the easiest option.  If your parents won't let you go over to a partner's house, you can always lie and claim to go to a friends house or out shopping, however, this could cause more trouble in the long run. You never know when a perfect opportunity is going to appear. If you and your partner are raring to go, you should be ready to jump on the chances that you get. Having sex in a car is doable as long as you can find a secluded place to park. This option might be a bit cramped, but it certainly can be done. If you live in a rural area, try pulling over on a country road. Business parks are usually fairly deserted on weekends and after hours. You can also try to hide in plain sight with lots of other cars around in a big parking lot.  Try to avoid parking near buildings or businesses. Otherwise, make sure to look out for security cameras, and make sure to read any signs that indicate you're not supposed to be there. You don't want to draw the attention of police or security guards! Keep in mind that many public places are closely monitored at night, when people have less reason to come and go. If this is your only option, try to do it during the day if you want to avoid suspicion from police, park rangers, and security guards. You might be able to arrange for some privacy at a social gathering or the house of someone whose parents are less uptight than yours. It’s a long shot, but totally worth looking into. Remote natural settings like parks and forests are usually good places to get some alone time. Pack a picnic with food, drinks, and blankets, and hike around together in...


Занимаясь любовью, попробуйте новые позиции. Займитесь этим в новых местах. Пойдите вместе в секс-шоп или магазин нижнего белья. Попробуйте ролевые игры. Попробуйте что-нибудь новое вместе.

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Though you may have gotten nice and comfortable in the missionary position, it may be time for some changes in the bedroom. Having sex the same old way can make it feel like a routine, and the more you mix things up, the more likely you'll be to want to get it on more often. Here are some things you can do:  Reverse roles. This may feel funny at first, but you'll love it. If you're always on top and your honey is on the bottom, switch it up. You'll be more turned on by the change. When you make love, make a goal of not having sex in your usual position at all. Find a completely new way to be turned on. Don't be afraid to try completely new positions. Look up positions on the Internet, read the Karma Sutra, or if you're bold, ask your best friend for love-making position tips. Be more flexible. Take a yoga class together, or go for a run together and work on stretching before and after. Preparing your bodies to be more flexible when you're in the sack. If you learn to do a split, you can use it to your advantage in the bedroom. If you're a girl, try to get flexible enough to wrap your legs around your partner's head when he's on top. Make love standing up, or with the person on top standing up. And don't be afraid to try a little pre-sex oral sex on your partner when he or she is standing up.  Make love when one person is seated on a coach while the other is on top of him or her. Be adventurous in your positions, but don't do anything you're not comfortable with. Both partners have to be committed to trying new things or your sex may get unpleasant. Having sex in new positions can work wonders for your sex life. Having sex in new positions in a new place will spice up your relationship astronomically. A new place can be anything from a new corner of your bedroom to a hotel or even a camping tent. Here are some things to try:  Check into a hotel to make love. The hotel doesn't have to be in an exotic location — it could be just a few blocks from your home. You'll feel sexy for checking in for such an obvious...


Запаситесь верой. Заботьтесь о себе. Будьте энергичным и пылким. Пресекайте негатив. Поддерживайте и поощряйте других. Устанавливайте длительные взаимоотношения.

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As you start to try to become an inspiration you need to push yourself to be a better person, and a bolder more courageous one too. Try to regularly put yourself out of your comfort zone in order to broaden your horizons and gain confidence and belief in your own capabilities. You will find out things about yourself that you didn't know.  Start by doing small things every few days and try to progress and making bold and brave actions part of your normal outlook. These leaps could be anything from taking up a new sport to starting to learn a foreign language. Try to challenge yourself somehow every day. Be positive. No one will be inspired by a person who grouches. Rather by a person who has a positive outlook on things and has good virtues such as confidence and integrity. Being an inspiration is all about leading by example. One of the best ways to do this is to model good life choices. Do what makes you happy and focus on improving your health and well-being. Eat a healthy diet, get regular exercise, and follow your passion. These can all boost your self-esteem and inspire others around you to do the same.  Part of taking care of yourself is not putting too much pressure on yourself. Becoming an inspiration is an admirable goal, but don't expect perfection from yourself or others. If you're going to inspire others, you need to be passionate and energetic about what you value. If you simply go about your day without expressing that spark of excitement, you're not going to get others excited either. Be passionate about what you do and share that with those around you.  For example, if you notice co-workers losing interest in what you're doing or discussing, explain why you find that aspect of your job so fascinating. Chances are they'll become more interested and invested in your passion and will feel encouraged to pursue their own passions and follow your example. Passion and excitement can be contagious and are great ways to inspire someone. Inspire people to have the ability to take negative situations and...


Запаситесь всем необходимым.

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To make a juice, you'll need fresh produce and something to extract the juice from the fruits and vegetables. A juicing machine is the most convenient way of making juice, because it’s designed to separate the juice from the pulp and flesh.  If you don’t have a juicer, you can also use a blender to make juice. Once all the fruit and vegetables have been pureed, you can press the smoothie through cheesecloth to extract the juice. You can either work from a recipe to make your juice, or you can improvise with some of your favorite fruits and veggies. It’s important to work with fresh produce, because frozen fruits and vegetables won’t juice properly.


Your rubber band special ops sniper rifle is made with only the strongest yardstick or meter stick. A flimsy meter stick might not be able to withstand the tension of your rubber band rounds. You'll need:  Yardstick/meter stick Rubber bands Paperclips


Запаситесь всем необходимым. Возьмите 14 шурупов и обмотайте их медной проволокой. Поместите по одному шурупу в каждую ячейку формы для льда. Подсоедините к одному краю формы для льда положительный и отрицательный выводы. Наполните ячейки водой. Подсоедините провода к положительному и отрицательному выводу. Испытайте гальванический элемент. Увеличьте напряжение.

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For this battery, you'll need some copper wire, 15 sheet metal screws, an ice cube tray, and water. In addition, you'll need a pair of scissors, a voltage meter, and two electrical lead wires with alligator clips at both ends. You'll wrap each screw in copper except for one, which you will use as a negative terminal (to which you will attach one of the lead wires once the battery is complete).  How many screws you use will depend on how many ice cubes your tray is meant to hold. The tray in this example can hold 14 ice cubes. As long as they aren't copper, you can use any type of metal screw. Zinc-coated (galvanized) or aluminum work well. As for size, aim for screws that are around one inch in length. Wrap a piece of copper wire two times around the top of each screw, just beneath its head. After wrapping the wire around a screw, use your finger to bend the wire into a hook. You'll use this hook to clip the screw to the edge of its ice cube tray compartment. You can either pre-cut the copper wire into pieces long enough to wrap around each screw (with a bit extra for the hooks), or you can work with it long, cutting it as you finish each screw. Each ice cube hole will act as a single cell in your battery. Affix one screw to the edge of each cell. Ensure that there is only one screw in each cell. On one end of the tray, hook a piece of copper wire to the outer edge of one of the cells. On the same end of the tray, place a screw in the cell next to the one in which you just placed the copper wire. Ensure that the screw sits above the rim of the tray, as you will need to attach a lead wire to it. Ensure that the cells are full enough that the copper wire hooks and screws are touching the water. Attach one lead wire to the copper wire terminal using its alligator clip. Then, attach a different lead wire to the screw terminal, again using its alligator clip.  Be careful not to let the alligator clips touch the water. It doesn't matter which color attaches to which terminal. Attach the other ends of the lead wires...


Запаситесь всем необходимым. Вырежьте из картона квадрат. Вырежьте из картона четыре треугольника. Склейте треугольники горячим клеем. Приклейте получившуюся пирамиду к основанию. Подождите, пока клей полностью высохнет. Нарисуйте на пирамиде «блоки». Покрасьте пирамиду канцелярским клеем. Посыпьте пирамиду песком. Подождите, пока пирамида высохнет.

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This cardboard pyramid looks like a realistic flat-sided pyramid, but it's lightweight and doesn't take very long to put together. You probably have most of the supplies on hand already. For this project you will need:  A large flattened cardboard box or piece of cardboard Ruler Pencil Scissors Hot glue gun and sticks Brown or black permanent marker White school glue Paint brush Sand Cut out a square of cardboard that is 14 inches (35.5 cm) by 14 inches (35.5 cm). This square will be the base of the pyramid. You can make the base in any size you need, but keep in mind that the rest of the measurements will need to be altered if you change the size of the base. Use your ruler and pencil to draw four triangles with 8-inch (20.3 cm) bases that are 12 inches (30.5 cm) tall.  Place a dot 12 inches (30.5 cm) from the center point (which is at 4 inches or 10.2 cm) of the bottom line to create a perfect triangle. You can use a craft knife instead of scissors if the cardboard is stiff and difficult to cut. Lean the triangles in so that their points meet and create a pyramid shape. You can temporarily tape them together or have a friend or family member help you if it’s tricky to get all four pieces to stay together. Then, seal the edges together with a line of hot glue. Be very careful when using hot glue, as it can burn you. Keep your hands away from the nozzle and the glue. Make sure you have a safe surface to rest your hot glue gun on when you’re not using it as well. Center the pyramid on top of the square. Put a line of hot glue along all four bottom edges of the pyramid and press it down in the middle of the square. It’s important to allow the glue to dry completely before moving on to the next step. Wait a few hours before moving on to ensure your pyramid doesn’t fall apart. Use a brown or black permanent marker to draw horizontal and vertical lines on the pyramid that look like bricks. This will make your pyramid look more realistic. Pour some white school glue into a dish and use a paintbrush to paint the...


Запаситесь всем необходимым. Вырежьте из картона квадрат. Сделайте квадрат из кубиков сахара. Добавьте к пирамиде второй слой. Продолжайте добавлять следующие слои. Подождите, пока клей полностью высохнет. Покрасьте пирамиду. Подождите, пока пирамида высохнет.

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This simple pyramid looks like a step-sided pyramid, with individual "stones" visible instead of flat sides. It requires just a few household supplies, including:  A large box of sugar cubes (around 400 cubes) A piece of cardboard A ruler A pencil Scissors White school glue Paint (sandy brown color) Paintbrush Use your ruler and pencil to draw a 12-inch by 12-inch (30.5 cm by 30.5 cm) square. Cut out the square and use it as the base for your pyramid. Create a 10 by 10 square base of sugar cubes in the center of the cardboard square (using 100 sugar cubes total). Glue down each sugar cube using white school glue. Position a 9 by 9 square of sugar cubes in the center of the first layer (using 81 cubes). Glue down each sugar cube. Each layer should be 1 cube smaller than the previous layer, so the next layer is 8 by 8 (64 cubes), then 7 by 7 (49 cubes), 6 by 6 (36 cubes), 5 by 5 (25 cubes), 4 by 4 (16 cubes), 3 by 3 (9 cubes), 2 by 2 (4 cubes), and finally a single sugar cube on top. Allow the glue to dry for several hours to ensure all the sugar cubes are firmly in place. Use a paintbrush to paint the entire pyramid a sandy brown color. Use only a small amount of paint, and be careful not to damage the pyramid as you go. Allow the pyramid to dry completely overnight. You can then proudly present it at school.


Запаситесь всем необходимым. Измельчите сухой пигмент. Отмерьте и запишите количество пигмента и основы для акрила. Смешайте пигмент с основой в пластиковой емкости. Хорошенько размешайте окрашенную основу с растворителем. Добавьте замедлитель высыхания акриловых красок.

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Place the items together in one area.  A plastic mixing container Wooden chopstick Dry pigment Painting spatula An acrylic base Solution (water or an alcohol like rubbing alcohol) Acrylic retarder You can use the flat side of a painting spatula to apply pressure until you do not feel any “grittiness. Paint pigments sold in arts supply stores usually come in powdered form. Many artists also choose to find alternative pigments based on crushed dried plants or other substances.  Grind the pigment until you do not feel any "grittiness" as you apply pressure. Most pigments will break down fairly easily, so just make sure that there are no irregular lumps remaining.  If the pigment has come in powdered form, you may not need to grind it unless it is lumpy. Before you begin mixing the components together, you should measure and record the quantity of pigment and base used. You may need to make more of a color before you finish a painting or to retouch a painting. You can only do so with consistency if you know how much pigment and acrylic base you used. Acrylic base is essentially paint without pigment. It will usually come in a squeezable tube and the substance itself will appear white. There are several different sorts, such as glossy or matte, and you must determine which type you need for your painting. Use the wooden chopstick to mix them thoroughly together, until the pigment is evenly dispersed throughout the acrylic base. Read the instructions that came with your acrylic binder because the preferred ratio of base to solution varies from brand to brand.  Some pigments (especially organic ones) have a tendency to float on water. In this case you would substitute alcohol. Make sure you are using a solution appropriate for the pigment.  It’s not ideal to mix alcohol into acrylic paints because alcohol dries quickly, causing the paint to also dry quickly. If you are using a pigment that mixes best with alcohol but want the paint to dry more slowly, you can add water after you have mixed the pigment with alcohol....


Запаситесь всем необходимым. Измерьте рулеткой внутренние размеры ящика. Начертите на листе картона два прямоугольника. Вырежьте прямоугольники с помощью ножа для картона. Вырежьте из подарочной упаковки два листа, чтобы прикрыть ими картон. Расстелите на рабочей поверхности меньший лист подарочной упаковки тыльной стороной вверх и опрыскайте ее клеящим спреем. Опрыскайте клеящим спреем обе стороны более мелкого прямоугольника из картона. Положите меньший прямоугольник из картона на лист оберточной бумаги. Загните верхнюю половину бумаги, наложите ее на картон и разгладьте. Проделайте то же самое для большего прямоугольника из картона и соответствующего листа бумаги. Сделайте вырез в центре каждого куска картона. Сцепите два куска картона вместе. Вставьте перегородку в ящик комода.

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This divider is simple and easy to make, and even easier to use. It is a great way to divide up the clothes in your dresser. Here's a list of what you will need:  Measuring tape Cardboard Box cutter Metal straight edge Cutting mat (recommended) Gift wrap Scissors Spray adhesive You want to measure the width, depth, and height of the drawer. Write those numbers down. You will be cutting these out to make a cross-shaped divider. Here are the dimensions for each rectangle based on your measurements:  The first rectangle needs to be the same height and depth as your drawer. The second rectangle needs to be the same height and width as your drawer. Place the cardboard on top of a cutting matt to protect your work surface. Use a box cutter to cut the rectangles out. To make a perfectly straight line, place a metal straight edge/ruler along the line you want to cut, and glide the blade alongside the straight edge. Do not use scissors to cut cardboard. They are not sharp enough and may create frayed edges. Each piece of paper needs to be the same length as the cardboard rectangle, but twice the height. For example:  If your first piece of cardboard measures 6 inches high and 14 inches long, your first piece of paper should be 12 inches high and 14 inches long. If your second piece of cardboard measures 6 inches high and 28 inches long, your second piece of paper needs to be 12 inches high and 28 inches long. Spray the glue on from side to side, using light, even strokes. Try to overlap each stroke by a little to prevent any gaps.  You are working with one piece of paper at a time so that the glue does not dry out. Consider working on top of some newspaper to protect your work surface. This will help it stick better to the paper. The long edge of the rectangle should line up with the bottom edge of the paper. The top half of the paper will be sticking out from behind the cardboard. Now, both sides of the cardboard should be covered with paper.  The notches need to go down about halfway down into the cardboard...


Запаситесь всем необходимым. Лягте. Вправьте грыжу пальцами. Наложите пояс или бандаж. Носите поддерживающий пояс или бандаж.

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You can buy a hernia truss or belt at a medical supply store or pharmacy. Your doctor should recommend a specific type of support based on your hernia. In general, these supports are elastic bands or elastic underwear designed to keep the area around the hernia flat.  Your doctor should also teach you how to put on the truss, patch or belt. A hernia belt will wrap around your waist, supporting the hernia. A hernia truss is an undergarment that helps keep the hernia in place. Lay on your back so gravity helps push the hernia down. If you're using a belt, be sure to lay down on the belt so you can wrap it around your waist and the hernia. If you're putting on a tress, you can either pull it on while you lay down or stand up if it's easier for you. Wash your hands before you put on the hernia support and make sure the support is clean and dry. Depending on your hernia, you should be able to use your hands and gently push the hernia into your stomach, groin, or belly button. This won't require much maneuvering and it shouldn't hurt. If it hurts when you apply pressure to the hernia, stop and contact your doctor. You don't want to force the hernia into place which could cause more damage to your abdominal muscles. If you're using a band, carefully bring one side of the wrap over your abdomen. Remember, you should be laying on top of it. Bring the other side of the wrap across your abdomen so that it gives snug pressure. This keeps your hernia in place. If you're using a hernia truss, simply pull the undergarment on to keep the hernia situated. Since you should only be using the support with your doctor's recommendation, wear the support for as long as advised. You should understand that pushing the hernia back in will cause temporary relief, but is not a permanent treatment. Your doctor may recommend using a hernia support until you're able to get corrective surgery.