Сформируйте четкое представление желаемого образа. Учитывайте распорядок дня и обстановку, в которой находитесь. Не используйте в течение всего года один и тот же цвет основы. Смешайте цвета для идеального соответствия. Разведите тяжелую основу с увлажняющим лосьоном. Выбирайте тональную основу соответственно вашему возрасту.

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Foundation can make or break a look, so you want to choose a one that will work for your style and your needs.  You can use foundation to get anything from a nearly naked skin look to a flawlessly smooth matte finish.  For a luminous glow, choose a lightweight water based liquid foundation.  Apply sparingly to skin. Finish the look with a pressed powder that has a little sparkle. You can also skip the powder and instead try spritzing your finished face with mineral water for an extra glow. A dewy face looks healthy and fresh.  Make sure you choose a foundation that has a moisturizer in it and is oil based rather than water based. You can get a matte finish from several different forms of foundation: a matte liquid, a mousse, or a matte powder.  You want to make sure your skin is oil free before and during applying the foundation, so start with a very clean face and try using a primer base.  Use a brush or sponge to apply the makeup so that you don't get oil from your fingers on your face. For instance, if your plans include physical exertion or humid conditions, a foundation that is water-resistant or sweat-resistant but still breathable would be appropriate.  If you're attending a formal event, a foundation that has staying power but has shine control will help you look your best in photographs.  If you're heading for the gym or the tennis court, a sweat-proof foundation that isn’t too heavy and won’t clog pores, with an SPF of at least 20, is a good choice.  If you are selecting a foundation for work or school, avoid going too cool in tone.  The fluorescent lighting in most buildings can make you look pale, so adding a little warmth can compensate.  For proms, formal events, or weddings, choose a foundation that won't fade and will keep your skin looking picture perfect.  A semi-matte to matte foundation is a great option because these foundations are usually long-lasting and cut down on shine.  If you are typically in and out all day, or in natural light most of the time, look for a sheer foundation that...


Сформулируйте идею или проблему. Исследуйте вопрос. Составьте описание проблемы. Объясните свое решение. Составьте план. Перечислите возможные возражения. Укажите необходимые материалы и сотрудников. Завершите предложение первоочередной выгодой.

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Whether you want to write about streamlining operations or reducing costs, figure out what the key issue is. Often, the idea might be clear to you. If, however, you are trying to make a mark or troubleshoot, be observant. Before writing a proposal, be sure to check all the facts. Talk to relevant people whether co-workers, managers, or customers. Read about similar companies and see what they do differently. For example, if you think the management should change its caterer, talk first to the kitchen staff. What do they think? Have they worked in other places with different caterers? What do your co-workers think? Maybe your disgruntlement is a matter of personal taste rather than quality. To start your proposal, describe what is happening at present. Include all relevant facts (who is involved, dates, locations). In this part, do not issue judgement; rather, just explain things as they are. For example, you might write “Company X has been using Caterer Y for the past seven years. During this time, the number of available entrees has decreased from five to two. The amount of vegetarian-friendly items also has decreased with some days there being none.” After identifying the problem, write specifically what you propose to do. Lead with your key point. Show what your findings are based on your research. For example, you might write, “I recommend that Company X switch to another caterer. Company X has several other caterer options. Caterer W and Caterer Z both offer larger menus and have comparable costs to our existing provider. Furthermore, because Caterer Z offers daily vegetarian, vegan, and gluten-free entrees, they could better meet the needs of our workforce. Caterer W offers fewer vegan-specific items but also could be a good choice. A survey completed in 2011 showed that 40% of our employees are vegetarian, 10% are vegan, and 2% are gluten-free.” Describe each step and its related implementation times or costs. Be clear with what you know and what remains to be seen. Consider writing numbered steps....


Сформулируйте математическое доказательство. Учтите свою аудиторию. Определите тип доказательства. Сделайте набросок доказательства в виде двух колонок. Запишите доказательство из двух колонок в виде неформального доказательства.

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A mathematical proof is a series of logical statements supported by theorems and definitions that prove the truth of another mathematical statement. Proofs are the only way to know that a statement is mathematically valid.  Being able to write a mathematical proof indicates a fundamental understanding of the problem itself and all of the concepts used in the problem. Proofs also force you to look at mathematics in a new and exciting way. Just by trying to prove something you gain knowledge and understanding even if your proof ultimately doesn’t work. Before writing a proof, you need to think about the audience that you’re writing for and what information they already know. If you are writing a proof for publication, you will write it differently than writing a proof for your high school math class. Knowing your audience allows you to write the proof in a way that they will understand given the amount of background knowledge that they have. There are a few different types of proofs and the one you choose depends on your audience and the assignment. If you’re unsure which version to use, ask your teacher for guidance. In high school, you may be expected to write your proof in a specific format such as a formal two-column proof.  A two-column proof is a setup that puts givens and statements in one column and the supporting evidence next to it in a second column. They are very commonly used in geometry. An informal paragraph proof uses grammatically correct statements and fewer symbols. At higher levels, you should always use an informal proof. The two-column proof is an easy way to organize your thoughts and think through the problem. Draw a line down the middle of the page and write all givens and statements on the left side. Write the corresponding definitions/theorems on the right side, next to the givens they support.  For example:  Angle A and angle B form a linear pair. Given. Angle ABC is straight. Definition of a straight angle. Angle ABC measures 180°. Definition of a line. Angle A + Angle B = Angle...


Сформулируйте причину, по которой это задание нужно выполнить. Оцените, какими умениями для того, чтобы выполнить данное задание, вы уже обладаете. Разберитесь, что от вас требуется. Спланируйте шаги, как будто вы рассказываете о них кому-то другому.

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Research shows that the best way to convince yourself of something is to develop a strong argument. It seems people will put in more effort to convince themselves of something they do not believe in than they will for things they already believe in. Therefore, if you want to convince yourself to do something, you need to develop a strong premise for doing it.  Grab a sheet of paper and make a list of all the pros for doing this. For example, if you're trying to convince yourself that you can earn a college degree, you might list out increase your skills within a certain industry, get job prep and training, network with industry leaders within the field (e.g. professors and other students), and earn a broad worldview. Think of all the benefits you stand to gain by doing this and list them out. Then, go over this list aloud, telling yourself why this task is so important. Repeat these benefits daily or whenever you need motivation. Sometimes, we argue ourselves out of doing something by giving all the ways we are unfit to carry out the task. Anticipate and counteract this issue by figuring out all the ways you are exactly the right person to do the task.  For instance, in the case of going to college, you can cite your grades, leadership abilities, extracurricular involvement, writing and speaking skills all as potential assets for helping you earn your degree. These are all strengths that you can identify to increase your resolve and boost your confidence for actually going through with it. If you are having trouble identifying your strengths, seek input from others. Talk to a parent, teacher, boss, or friend who can expound on some of your positive traits. One potential reason you may not believe you can do something is your tendency to overestimate what it takes to do it. You encounter an unknown and you simply assume that the task is too hard or impossible to achieve. However, getting more information or clarifying what you already do know can help the task seem more feasible. Here are some ways you can...


Сформулируйте причины полового воздержания. Определите границы дозволенного. Установите границы. Соблюдайте и обновляйте границы.

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Different people decide to become abstinent for different reasons. Consider: Is your reason religious or spiritual? Cultural or medical? Is sexual abstinence intentional or accidental? A combination of more than one? This can involve kissing, embracing, erotic touching, foreplay and Intercourse, or none of the above. If you aren't certain what you will or won't do, or should or shouldn't do, seek the advice of a trusted adult or counselor, including your religious leader or parent. Sexual boundaries separate what forms of sexual activity you will engage in from those you will not. You are always entitled to set sexual boundaries! In the process of maintaining your boundaries you may decide to tighten the ropes or loosen them, depending on how your relationship is shaping up. Don't be afraid to renegotiate your terms if something doesn't feel right.


Сформулируйте свои пожелания. Убедитесь в том, что девушка согласна. Следите за ее языком тела. Спросите девушку, есть ли причина, по которой она стала менее внимательной по отношению к вам в последнее время.

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Be honest with her about what you want from the relationship. Tell her that you would like it if there was more kissing and hugging in your relationship. But also make it clear that you respect her and value her feelings, so you don’t pressure her into doing something that makes her uncomfortable.  Talking to each other about what you expect from your relationship is a great way to get closer to one another and to build a bond that is based on honesty and mutual respect. Try saying something like, “It would make me happy if we could be more affectionate toward each other. Would you be comfortable with that?” It's better not to make a move by touching or kissing your girlfriend unless there is mutual consent and she's made it absolutely clear that she wants the same thing as you do. When you discuss your feelings with her, you need to hear her say that she feels comfortable moving forward in that way.  Do not pressure her into giving you consent. Consent needs to be freely and genuinely given, otherwise it doesn’t count. If she tells you to stop doing something, you should immediately stop. It’s okay to ask her questions about how she is feeling and what might be wrong, but only after you have stopped. Body language can be very telling about how a person feels, especially in situations where they might not feel comfortable to speak their mind. Even if you have your girlfriend’s enthusiastic consent, you should be mindful of her body language so that you are constantly making sure she enjoys your physical advances. It is advisable to stop when you notice any of these body language signs:  Pushing you away Crossing her arms over her chest Turning her face away from yours Stiffening her body Avoiding eye contact Changing the subject Appearing silent or passive Crying If your girlfriend is being distant or less affectionate than she used to be, you should try discussing this with her. Sometimes it just takes a bit of honest communication to solve a problem in a relationship. Try saying something like, “I really...


Сформулируйте тезис. Продумайте структуру своих аргументов. Упорядочьте основные идеи или абзацы. Добавьте важные пункты, которые нужно рассмотреть в каждом абзаце.

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The thesis statement is the main idea of your paper. You want to cover your basic argument to let your readers know what you plan to argue. For a literary analysis, you should connect the main idea or theme of the work to a specific way the author shows it. For example, you might write, "In 1984, Orwell's use of imagery to establish a bleak and dreary world is key to bringing home his theme that totalitarianism is something to be avoided at all costs." How you organize your essay is up to you. One typical method is to go through the book in order, providing your evidence starting at the beginning of the book and moving towards the end.  Alternatively, it may make sense to you to begin with a historical introduction to the work to provide context. Another method is to present your most important part of the argument first and work down from there. Write down a Roman numeral for each main idea you want to cover in your essay, as well as your introduction and conclusion. Next to the Roman numeral, jot down that main idea in a shortened form. For instance, you might write:  I. Introduction II. Provide background information and historical context for 1984  III. Introduce the author's main theme IV. Establish how imagery helps create the theme V. Conclusion Under each Roman numeral, use letters and then Arabic numerals to go into more detail about what you want to cover in each section. You can be very specific or just cover the basics. However, the more specific you are, the easier it will be to write your essay. Your detailed outline might look something like this:  I. Introduction  A. Introduce work, including author, title, and date B. Thesis: In 1984, Orwell's use of imagery to establish a bleak and dreary world is key to bringing home his theme that totalitarianism is something to be avoided at all costs.   II. Provide background information and historical context for 1984  A. Discuss World War II B. Bring up Orwell's experiences in Spain  1. Experiences of fascism influenced work 2. Feared totalitarianism...


Сформулируйте тезис. Составьте план. Представьте выбранную тему. Подкрепляйте тезис конкретными примерами. Свяжите примеры с выбранной темой. Список литературы.

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In many high school and college courses you will be asked to write a literary commentary. This assignment requires you to evaluate a piece of literature, most often a novel, poem, or play. The key part of a successful commentary is a strong, clear thesis statement.  Your thesis is your argument or your point of view. This is where you take a stance, and spend the rest of the essay supporting your thesis. Maybe you are writing a commentary on Great Expectations. Your thesis could be, “Not only is Dickens’ tale engaging, it is also an insightful commentary on the differences between social classes in industrial Britain.” This will vary considerably depending on how long you want your commentary to be. At its briefest, say for a bulleted or single-paragraph commentary, make note of vital information to include. For longer commentaries, create a structure for your response. You might write at the top of your outline, “Important Themes in Great Expectations”. You could then make bullet points such as “Setting”, “Ambition”, “Class”, etc. An introductory paragraph  will help you to remain focused on the key points as you write. For example, include an introduction where you provide the context for the work and state your thesis, followed by analysis of the strengths, weaknesses, themes, etc. Then wrap up with a short conclusion of the importance of the topic.  You might start by saying, “Great Expectations is full of imagery that makes the reader feel as if they are in 19th century England with Pip. Dickens’ novel about class, ambition, and love sheds important light on the social divides of the time.” You could then list the themes that you will discuss in the body of your commentary. State an issue or theme you've identified, show where you've found it in the work, then explain what effect the issue or theme has on the work. You might feel that Miss Havisham’s obsession with lost love is an important theme in Great Expectations. An excellent specific example to illustrate this theme is pointing out that the...


Сфотографируйте дверь и распечатайте фотографию. Укажите на изображении направление открывания двери. Отметьте на изображении двери все мерки. Возьмите подготовленный чертеж с собой, когда отправитесь в магазин покупать или заказывать новую дверь.

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When you go in to select a replacement door, you should bring along a diagram with all relevant characteristics and measurements. One easy way to do this is to photograph your door and print out the image. You can also simply draw a diagram with paper and pen. Open your door. Position your body so that your back is against the hinges. If the door is on your right, it is a right-handed door. If the door is on your left, it is left-handed. Your door will also either be in-swing or out-swing. Determine both of these characteristics and record them on the diagram you made. An in-swing door opens into your house (or into a room), and an out-swing door opens outward. Write the height, width, and thickness of your door down on your diagram. Write down the the height, width, and thickness of the door frame, as well. This diagram should make the process of replacing your door a lot simpler. Bring it with you any time you look at doors, and use it to guide your purchase.


Сфотографируйте слайд. Используйте просмотрщик слайдов. Сделайте стенд.

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Set up your projector, screen, and tripod and digitally photograph your image as it is displayed on the screen. If there is a manual focus on your camera, use it to adjust for the distance to ensure the image is as sharp as possible. If your camera permits, try bracketing your image exposure with slower and faster shutter times and a fixed f-stop, and then compositing the picture with image software such as Photoshop. The resolution will still be compromised, but you may have better dynamic range. Either zoom in or use the macro function of your digital camera to take a picture of the back-lit slide. The peripheral light present around the slide itself may need to be blocked/blacked out. Use some cardstock or paper and place it so that only the slide's image has any visible light behind it. This process typically requires a tripod to make a sharp image. If your lens permits you to focus within an inch of the lens, use a stand to take a close-up image of the slide. Capture is quick with a click of the camera's shutter. You can test your camera for slide, negative copying at www.shotcopy.com/compatibility.htm and build your own copy stand if you choose.


Схватитесь за что-нибудь во время падения. Попробуйте разделить падение на отрезки. Расслабьте тело. Согните колени. Приземляйтесь ногами вперед. Попытайтесь упасть на бок. Защитите голову при отскоке. Как можно скорее получите медицинскую помощь.

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If you can manage to grab a large object, such as a plank or a piece of rafter, you'll greatly increase your chances of survival. The object will absorb some of the impact when you land, taking a little stress off of your bones. If you're falling next to a building, or off a cliff in the wilderness, do your best to break your fall into segments by hitting a ledge, a lower cliff, a tree, or another object. This breaks up the momentum of your fall and divides it into several shorter falls, which gives you a much better chance of surviving. If your knees and elbows are locked and your muscles are rigid, the impact of the fall will do more harm to your vital organs. Don't hold yourself stiff. Do your best to relax your body so that when you hit the ground your body is more easily able to take the impact.  One way to remain (relatively) calm is to focus on performing the steps that lead to greater survival rates. Stay aware of your body, moving your arms and legs to make sure they aren't locked. Possibly nothing is more important to surviving a fall (or simpler to do) than bending your knees. Research has shown that having one's knees bent at impact can reduce the magnitude of impact forces 36-fold. However, do not bend them too far - only keep a slight bend so they are not locked. No matter what height you fall from, you should always try to land on your feet.  Landing feet-first concentrates the impact force on a small area, allowing your feet and legs to absorb the worst of the blow.  If you are in any other position, try to right yourself before you hit the ground.  Fortunately, attaining the feet-first position seems to be an instinctive reaction. Keep your feet and legs tightly together so that both your feet hit the ground at the same time. Land on the balls of your feet. Point your toes slightly down before impact so that you will land on the balls of your feet. This will allow your lower body to more effectively absorb the impact. Once you land on your feet, you will fall either to the side, front or...


Сходите в баню. Поупражняйтесь. Попробуйте походить в костюме-сауне. Осознайте риски и последствия.

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One of the most straightforward ways to quickly lose water weight is to simply sweat it out. This is a short-term technique that is commonly used by boxers and other fighters to shed extra pounds before a weigh-in. You can make yourself sweat in any number of ways, but arguably the most time-efficient way would be to spend some time in a sauna. Here you will quickly sweat and drop water weight.  Because saunas can be intense, you should only sit in them for short periods of 15 minutes to half an hour. After each short interval check your weight to see how much you have lost.  If you sweat a lot in the sauna and become dehydrated your body may start retaining water, so have some water handy and monitor your weight loss regularly.  A hot bath will work in the same way as a sauna. An even more simple way to make yourself sweat is to exercise. If you try running, cycling, or any other kind of strenuous physical activity, you will begin to sweat which will result in you temporarily losing some water weight. Some athletes will train in extra layers of clothing to provoke more sweating, but this can be dangerous and lead to overheating which can be fatal.  Bikram yoga is an example of exercising in a heated environment that will cause you to sweat much more than normal. The heat and humidity mean there is a potential for heat-related illness and you are advised to check with your doctor before undertaking such a workout. Another way to provoke sweating is to exercise while wearing a sauna suit. These suits simply make you sweat more when you exercise than you would if you were wearing more appropriate clothing. As with all the sweating techniques, you can lose a number of pounds of water weight very quickly, but these will be regained even more quickly once you eat or drink something. With all of these sweating techniques, the dangers of dehydration, heat-related illnesses, and an electro-deficit are very real. You should speak with a medical professional before considering any of these options. If you are trying to...


Сходите в любимый ресторан. Отправляйтесь в магазин за новой одеждой. . Выделите себе день, чтобы просто отдохнуть и расслабиться.

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A delicious meal may be the perfect solution for end-of-summer blues. Choose a favorite local restaurant, chain, or cafe and order your favorite dish. If you have any leftovers, take them home to enjoy before the first day of class. Sometimes, a new year calls for a new you, and one of the best ways to accomplish that is with a fresh set of back-to-school clothes. If you have some money to spend, head to the mall and try out the latest styles. For students on a budget, thrift shops like Goodwill can hide a lot of gems that are cheap, fashionable, and will give your threads a unique flair. Personal spa remedies are a great way to get refreshed before school starts again. Set up a hot bath with candles, relaxing music, and a bath bomb. If you’re up for it, put on a mud mask or cucumber eye gel. Enjoy the good vibes and let your mind drift away to whatever topics it wants. Once you’re done and dried off, moisturize your body with some shea, honey, or cocoa lotion. Rest and relaxation can be a rarity during the year thanks to homework and student organizations, but there’s plenty of time for it during summer vacation. Take an entire day to just lounge around, relax, and sleep. Feel free to watch TV, listen to music, or do whatever else strikes your fancy, but don’t follow a strict schedule. It will make you feel better, and it will help you get rested for the start of the school year.


Сходите в магазины тканей, чтобы найти материал. Сделайте шаблон, по которому вы будете кроить ткань. Вырежьте все элементы и приложите их к ткани. Карандашом перенесите контуры шаблонов на ткань. Разрежьте ткань портновскими ножницами. Отложите детали. Наденьте новенький чехол на диван.

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Use your measurements to purchase enough fabric to create the cover. Use a pencil to outline your sofa on large sheets of paper. Use a separate piece of paper for each section, including arms, seat area, and backrest. These will serve as your patterns for the cover. Leave a .8-inch (2-cm) border around the seat pattern, and a 2-inch (5-cm) seam around the patterns of the arms and backrest, which are curved and will need a little extra room. Once you have all the sections, lay them out on your couch to ensure they will fit properly together. Sew or pin the sections together along the inside of the pattern or the sides of the material that will face the couch. Smooth out any wrinkles or seams.


Сходите в местный магазин и узнайте о вакансиях на неполный рабочий день. Предложите своим соседям или друзьям присматривать за их домом. Ухаживайте за домашними животными ваших друзей и соседей. Станьте профессиональным выгульщиком собак. Предложите услуги, связанные с уходом за двором. Мойте автомобили.

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Many jobs require you to be a certain age, often 16, to work. But, sometimes you can find work like at your local grocery or hardware store.  Ask the manager at your grocery store to let you help bag. Don't ask for too much money, but be smart on how much you are asking for. You can start out by asking for $3-7 an hour. How much you earn depends on how comfortable the manager is with the idea. Another potential way to make money is to be a lifeguard or park manager. Go to your local pool or park and ask if there are any positions available and what you need to do to get hired. Lifeguards have to have special training and be certified. Make sure to get the right training, such as through Red Cross. It’s good to find out if your local pool or beach is hiring before getting certified. Ask your trainer for tips on landing a job.  You can also contact your local park district to see if there are any summer park jobs that you can work. Sometimes these consist of overseeing weekly events for kids, or managing sporting events. During the winter, you may be able to monitor an ice rink. If your parents own a business, you can see if your parents will let you work part-time. It may be easier than finding another job if you have less experience, or are still too young. If you have friends or neighbors who are going on vacation, ask to house sit.  Offer to water plants. Check that the house is secure and that things are working properly, such as pipes during winter and light bulbs on timers. Ask older siblings to pay you to do their laundry or clean their room. Offer to pet sit for people you know so that the pet doesn’t have to go to a kennel, and your friends or neighbors don’t have to pay for one.  Depending on the pet, try charging around $4 per pet, per day. Make sure you know the pet(s) and the owner(s) well. Do this only if you know how to prevent accidents and what to do in an emergency. Be confident that you have the skills to take care of a pet before taking on a job. Don’t ever forget to feed, let outside, and...


Сходите в турецкие бани или корейские спа комплексы. Разденьтесь перед человеком, которому доверяете.

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Most Korean spas have gender-specific nude areas, which means you are free to go nude within the confines of specified areas. So, in the male area, men are free to go nude, and it’s the same in the female area.   Within these areas there are saunas, bathing areas and grooming areas. So, you can slowly get accustomed to being nude in the company of others. If you’re still not completely comfortable, use a small towel to partially cover yourself. Typically uniforms are available to wear as well. Come with a friend so that you have someone to talk to, if that makes you feel more comfortable. Some people may prefer to start with just strangers. Give yourself something to do. Bathe yourself or groom yourself while at the spa, and you won’t be totally focused on your nakedness. Also, while you're there, try to get a massage too. It'll help sooth your nakedness, and it will also sooth your back! If you have a significant other or have a supportive friend or family member, get naked around them only if the other person is comfortable with it.  If you’re comfortable around your significant other, then you’ll be more comfortable during sex or other forms of sexual activity. Being naked around a supportive person also helps you gain confidence and set aside any fears. No one is going to gawk at you, point or laugh, which is some people’s greatest fears. Nude massages, for instance, are a way of acclimating yourself to being nude around others. Typically, the parts that are not being massaged are covered up with a towel, so you will have some sense of being covered.


Сходите в церковь. Отдыхайте. Уделите время семье и друзьям. Служите своим близким. Проведите свое личное время с Богом. Делайте то, что принесет радость и вам, и Богу. Делайте то, что необходимо.

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Attending a religious service is one of the most important things you can do to remember and keep the Sabbath. While you can and should worship God personally in your day-to-day life, the Sabbath should be a time during which you worship God alongside fellow believers.  Worship with other believers helps to fulfill one's spiritual needs. Partaking in the unity of faith can enrich one's relationship with God and his or her fellow Christians. Church also allows the average Christian to learn and discover more about God from the pastor, the parish, and the other leaders and lay-persons of the church. For some denominations, like Catholicism, attending public worship provides the individual with the opportunity to take part in holy sacraments, as well. Just as God rested on the seventh day in the story of creation, you, too, should rest on the Sabbath. Take time to relax and heal after the stress and hard work of the proceeding week.  In rest, the Christian has quiet time to turn to God without being distracted by the tasks of everyday life. Ideally, the rest you indulge in on the Sabbath should help you turn to God.  The concept of “rest” can vary by person. For some, a long hike in the woods would seem restful, while others would find it to be difficult work. For others, a long bubble bath is a good way to be at rest, but some may find such activities dull, tedious, and distracting. Figure out what puts your spirit in a state of rest and seek to do those types of activities. The Sabbath is primarily a time to worship God, but another important aspect of the day is the cultivation of close relationships. Activities that are not focused directly on worshiping God should be centered on nurturing the relationships you have with loved ones. This is a good time to go on picnics with family and friends or to otherwise sit down and enjoy a good meal together. You can also play games with one another, watch movies together, or do just about any activity that promotes the bond between you. The elderly, ill, and poor are...


Сходите к врачу за рецептом. Купите линзы в проверенном месте. Решите, как часто вы будете носить линзы. Купите линзы с легким оттенком, если у вас светлые глаза, и вы хотите лишь слегка скорректировать тон. Купите непрозрачные линзы, если хотите получить совершенно другой цвет или если у вас темные глаза. Помните о возможных эстетических проблемах. Помните о возможных проблемах со зрением. Следите за чистотой линз. Не носите линзы дольше, чем следует, и всегда доставайте их вовремя.

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Even if you have perfect vision, you will need to have your eyes fitted for contacts. There are different eyeball shapes, and wearing contacts with the wrong shape can be painful. Sometimes, your eyes might not be compatible with contacts. Other times, the doctor may prescribe a special type of contacts for you, especially if you have dry eyes. You get what you pay for, especially when it comes to contacts. In this case, it might be better to spend more on a pair of contacts and be safe, rather than buy a cheaper pair and be sorry later. Eyes are delicate, and a badly-made product can permanently damage them.  The best place to get contacts is at an eye glass shop or from an optometrist. Tinted prescription lenses are also available for those who have poor eyesight. Some contacts can only be worn once, while others can be worn several times. Because tinted lenses tend to be more expensive than regular ones, this is something you should keep in mind. Here are the different types of lenses that you can get:  Disposable lenses can be expensive. Some can only be worn once. If you plan on wearing the contacts for just one or two occasions, keep these in mind. Daily wear lenses need to be taken out at night. How often you replace them will depend on the manufacturer. Some need to be replaced once a week, while others can last for up to a month, if not longer. Extended wear lenses can be worn even while you sleep, although this is not recommended. The longer you keep your contacts in, the more likely you are to get an infection. Like daily wear lenses, extended wear lenses need to be replaced depending on the manufacturer. Some can last for only a week while others much longer. You can also get these if you just want to enhance your natural eye color (even if you have dark eyes). Because these lenses are translucent, they are not recommended for those who have dark-colored eyes. The color simply won't show. Like the name implies, these contact lenses are opaque, and can completely change your eye color. You can get...


Сходите к врачу и проверьте уровень тестостерона. Будьте готовы к дополнительным анализам. Сдайте пероральный тест. Как правило, врачи проводят анализ на «общий тестостерон». Учтите, что может повлиять на результаты анализа. Выберите гормонозаместительную терапию.

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The most common test for testosterone involves your physician drawing a tube of blood from your vein. In addition to the blood sample, your physician will also perform a physical exam. Because low testosterone may be an indicator for an underlying problem, like a problem with the pituitary gland, liver disease, an inherited disease, or Addison's disease, your doctor may want to test you for an underlying problem if you have low testosterone. Depending on your physical exam, your symptoms, and your history, other tests may be required after the testosterone test. Your doctor may test for thyroid function, diabetes, high blood pressure, and heart disease. Testosterone can also be measured in your saliva, though not many mainstream physicians offer this option. The test is reasonably reliable, but it is too new of a method to be totally accepted. Two reputable labs that test for salivary testosterone are ZRTLabs and Labrix. If your total testosterone from your screening lab test comes back abnormal, ask to have the test for “free” or bioavailable testosterone. The most important testosterone value is the “free” and/or bioavailable testosterone.  This is not always measured because it is not so easy to measure. The tests for “free” or bioavailable testosterone are considered better biomarkers. There are things that might affect the results of your test. Taking medicines with estrogen or testosterone (including birth control), digoxin, spironolactone, and barbiturates may interfere with the test. Medicines for prostate cancer and that raise prolactin levels may also have a negative effect. Hypothyroidism can also interfere with the test. If your testosterone levels are low, talk to your physician about testosterone replacement therapy. Testosterone is available as a gel or patch, muscular injections, or tablets that can be dissolved under the tongue. There are also some natural options including dietary approaches, increased exercise, and herbs such as Tribulus terrestris, Ashwagandha, Ginkgo Biloba, Maca, and Yohimbe.


Сходите к врачу, если вы посещали эндемичный район и подозреваете наличие у себя амебиаза. Распознайте симптомы амебиаза, когда они возникают. Если вам диагностировали наличие амебиаза, как можно скорее обратитесь за медицинской помощью.

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Amebiasis is a common health problem in Africa, Mexico, India, and parts of South America.  Up to 90% of cases do not show active symptoms.  This means you may not even be aware you have it. So it is always best to seek a professional opinion when in doubt. If you suspect you may have amebiasis, your doctor can perform blood tests or stool tests to determine whether or not you have the disease. These include:  fever and/or chills bloody or mucoid diarrhea abdominal discomfort alternating diarrhea with constipation. Amebiasis often resolves on its own; however, treatment can speed recovery and also prevent complications.  Complications can include severe and debilitating bowel troubles, as well as extra-intestinal disease, which means that the parasite invaded the lining of your colon and infected other areas of your body. The most common location for extra-intestinal disease is in the liver, which always requires medical treatment, and sometimes surgery as well. If you suspect you have amebiasis, or have been diagnosed with it, it is always best to seek the professional advice of your doctor on how best to proceed with treatment.


Сходите к врачу, если на пораженном участке появятся симптомы инфекции. Обратитесь за медицинской помощью, если волдыри имеют необычную форму или размер. Позвольте врачу осмотреть волдыри, вызванные ожогом или аллергией. Заклейте волдырь пластырем из молескина (мозольным пластырем). Используйте гидрогелевый пластырь («Cosmos», «Compeed», «Вторая кожа»). Пользуйтесь натуральными успокаивающими средствами.

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An infection can start in an open blister if the area is not kept clean. See your healthcare provider if you notice signs that you’ve gotten an infection – you may need antibiotics. Look for:  Pus (thick yellow, green, or white fluid in or near the blister) Redness and swelling in the area Increasing pain or heat in the area If you have blisters that keep coming back or are painful enough to interfere with your daily life, see your doctor. Get your blisters checked if they appear in unusual places like on your eyelid or inside your mouth – they may indicate another medical issue, and may need special treatment. Blisters that are caused by severe burns should be treated by a medical professional. If your blisters are due to an allergic reaction, visit your doctor as well. You can get treatment and discuss taking preventative measures to prevent recurrence. If putting pressure on your open blister makes it hurt, you can apply a layer of moleskin over your bandaged blister. Use a large enough piece to fully cover the blister. Do not apply the moleskin right on your open blister. It’s important to keep it covered with ointment and a bandage to keep it clean. This bandage acts like regular skin, and can provide quick relief for an open blister. You can get a product like Second Skin through a sports medicine company like Medco or School Health Supply. Place a small square of the product over your whole blister. You can then cover it with moleskin for added comfort, or a piece of medical or elastic tape. Apply 1-2 drops of tea tree oil to your open blister four times daily, then cover it again with a fresh bandage. Other natural options to fight bacteria are pawpaw ointment and chickweed cream. You can try applying comfrey salve twice a day to help renew skin.  If the product causes pain or redness, stop using it at once. Always re-cover your blister with a fresh bandage.


Сходите к врачу, если у вас необъяснимая сыпь. Подготовьтесь к приему у врача. Позвольте врачу провести некоторые тесты, если в этом есть необходимость.

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If you are unsure whether your rash is eczema or butterfly rash, the doctor will examine you and diagnose the rash.  It is especially important if:  You have other symptoms that could be signs of an underlying illness such as lupus. In order for lupus to be diagnosed, however, you will need lab work and other testing from your physician. You have a rash that shows signs of infection, such as weeping pus, red streaks, yellow scabs, or increasing pain and swelling. Your skin is so painful or itchy that it interferes with your ability to live your life or to sleep at night. By preparing ahead of time you can make sure to get the most out of your appointment, both in terms of what information you want from the doctor and what information you want to remember to tell the doctor. Lupus can have symptoms that are similar to other conditions, so if the doctor suspects lupus, you may need to also go to a specialist to verify the diagnosis.  Make a list of questions you have for the doctor. You may want to ask the doctor how long the rash may take to heal, whether there are any self-care techniques that are recommended, or if treatment is needed. Prepare a list of the symptoms you experience, when they started, and how often they happen. Bring a list of all prescription medications, over-the-counter medications, natural remedies, supplements, vitamins and herbs that you are taking. Write down how much you take and when. If it is easier, you can also bring the pill bottles and show the doctor. It is important for the doctor to have this information to determine whether your rash could be a response to anything you are taking. In addition, if the doctor prescribes you any other medication, he or she needs to be sure that it won’t interact with anything else you take. If you have eczema, the doctor will likely diagnose it by looking at the rash and asking about your medical history. If he or she suspects that you have a butterfly rash, you may need to do several other tests to determine whether you have lupus. There is no...


Сходите к врачу. Ознакомьтесь с методами лечения. Подождите от 6 до 8 недель. Посетите физиотерапевта.

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A broken wrist requires medical attention so it can heal properly. If you aren’t experiencing a lot of pain, you can wait until you’re able to see your regular physician. If you have any of the following symptoms, you should seek emergency medical attention:  Significant pain or swelling Numbness in the wrist, hand, or fingers A deformed appearance of the wrist, looking crooked or bent An open fracture (where the broken bone has pierced through the skin) Pale fingers Most broken wrists are treated first with a splint, which is a rigid piece of plastic, fiberglass or metal attached to the wrist with bandages or a brace. This is usually used for a week, until the swelling reduces.  After the initial swelling has gone down, a plaster or fiberglass cast is usually placed after a few days or a week.  You may need a second cast after 2-3 weeks, if the swelling goes down further and the first cast becomes too loose. Most broken wrists heal within 6-8 weeks with proper treatment. This means you will probably have a cast for most of that time. Your doctor will usually conduct regular x-rays through this period to make sure your wrist is healing correctly. After your cast comes off, you may be referred to a physical therapist. Physical therapy can help you regain the strength and motion that you lost after your injury. If you don’t need formal physical therapy, your doctor will probably give you exercises to do at home. Make sure you follow your doctor’s recommendations to help your wrist return to its full functioning.


Сходите к врачу. Принимайте медикаменты, чтобы облегчить эти симптомы. Поговорите с психологом или психотерапевтом.

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A medical professional can evaluate your symptoms and determine whether you’re dealing with PMS or something more serious. An undiagnosed anxiety condition or depression can make PMS symptoms worse. If your symptoms are debilitating, you might have a more severe variation of PMS called premenstrual dysphoric disorder, or PMDD. PMDD can cause feelings of hopelessness, depression, and anger. PMDD symptoms are PMS symptoms taken to the extreme. PMDD can make it difficult to function normally in day-to-day life, and the condition may interfere with work and relationships. If you have severe PMS or PMDD that doesn’t respond to other treatments, ask your doctor about medications that could provide relief. Antidepressants like SSRIs may help keep your mood stable and relieve physical symptoms like headaches and breast tenderness. Hormonal birth control or prescription progesterone may also be able to balance your hormones. Speak with your doctor to see if any of these medications may be right for you. Keep in mind that daily medication might not be necessary. You may be able to take certain medications right before or during your cycle. PMS is rooted in physical causes, but often the simple act of talking with someone can be helpful in dealing with the emotional side of this condition. A therapist can help you find ways to cope with tension, anxiety, and mood swings. Many therapists practice cognitive behavioral therapy, which can be a useful aid in working through the negative emotions of PMS.


Сходите к врачу. Устанавливайте цели. Дайте себе обещание.

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Before starting any type of intensive weight loss program, it's a good idea to meet with your doctor to discuss what's healthy for you. Make sure that losing body fat won't affect any preexisting conditions you may have. Taking your doctor's advice and your knowledge of your own body into account, write down some goals. It may help to plot out a fat loss schedule that you'll follow over the next six months. Set up some milestones you aim to reach along the way, to provide motivation for your weight loss journey.  Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week if you are of average weight. Losing more than that can be damaging to your body.  Set goals that are reasonable and achievable. If you try to lose too much fat too fast, or more fat than is practical for you to lose, you'll end up feeling disappointed. Losing fat requires a lot of time, energy, and difficult choices. There will be times when you'll feel deprived of foods you love, or tired of feeling sore after exercising. Mental commitment is one of the most important factors in successful fat loss. Without it, you'll lapse into old habits, and you may even end up gaining back more than you initially lost.  Take a positive view of your body. Think of yourself as a strong, capable person with a body you can use to experience the world. Being thankful for your body's strengths will help motivate you to take good care of it. On the other hand, if you tend to internally berate yourself for not looking the way you want to look, it's going to be harder to give your body the care and attention it needs to shed fat.


Сходите к врачу. Установите для себя цель. Не спешите. Составьте план приема пищи. Не забывайте о силовых тренировках.

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Before making any kind of dietary or bodily changes, you should get a full evaluation from the doctor. If you have a preexisting condition like high blood pressure or high cholesterol, your doctor may advise against gaining weight. Always take your doctor's advice seriously before making this kind of change.  Certain medical conditions will require you to keep your weight up. Thyroid problems, digestive health issues, diabetes, and cancers may all lead to severe weight loss that may endanger your health. Being underweight can lead to health risks like a weakened immune system, anemia, hair loss, and decreased bone density.  Very high physical activity can also cause you to be underweight. If you're an athlete, gaining some fat may be good for you because it can increase your energy levels and allow you to workout for longer periods. You'll need a clear plan as you proceed with your weight-gain plan. How much do you want to gain? By when? By figuring this out and drawing up a schedule, you'll be able to gain weight more effectively.  Start by figuring out how much weight you want to gain. This can either be a personal goal, or one you've worked out with your doctor or dietitian. Either way, you need a concrete number in mind to start your progress. Remember, the basic way the body gains weight is when you take in more calories than you burn. So when drawing up your plan, you should figure out how much you need to eat every day to offset the amount of calories you burn. There are various ways to calculate this. Try this link for a tool to estimate your daily calorie burn: http://www.caloriecount.com/tools/calories-burned  Read Set Meaningful Goals for more advice on how to set and stick to a goal. Flooding your body with hundreds of more calories than it's used to is dangerous for your heart, blood pressure, digestion, and other body systems. Work your way up gradually to acclimate your body to the increased caloric intake. Start off with 200 extra calories a day for a week or so, then increase to 300, and so...


Сходите к гипнотерапевту. Поздравляем вас!

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Sometimes, past life regression requires tools that we are unable to master—self-hypnosis, for example, can be very difficult. Certified hypnotherapists who specialize in past life regression have been trained in the necessary fields. Here's how you can expect them to direct you:  They may play music as they talk you into a relaxed state, making you feel safe, warm, and comfortable. Let yourself follow along, and find your inner calm. Clear your mind of directed thought, and let whatever comes to you happen naturally. Relax your muscles in your body, especially your neck and shoulders letting the tension release. As you relax deeper, they may talk about the light, letting it flow through you, reaching into every part of your body, until it totally surrounds you. Once you are prepared and totally relaxed, they will open the doors to your many past lives by guiding you back through time. They'll encourage you to explore your memories, with as much detail as you recall. They may take you back to the womb, and talk you through being reborn in a past life. When you've discovered your past life, they will guide you through it, encouraging you to feel it as you remember it, only this time when you awake, you'll have full knowledge of your past. When you're session draws to the close, the hypnotherapist will slowly bring your back to the present reality and your current life. You have just experienced your past life.


Сходите к массажисту. Попробуйте физиотерапию. Подумайте о лечении методом иглоукалывания.

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If your stress balls do not diminish in a day or two, it might be time to seek professional help. Make an appointment with a massage therapist. Many spas, gyms, and yoga studios have massage therapists on staff, so ask the staff at those locations for some information, or get a referral from your doctor.  Look for a massage therapist who is certified, licensed, or registered. Before booking your appointment, ask about her training, methods, and costs. The massage therapist will apply pressure to the stressed muscles in order to work out any knots. Make sure to let her know if the pressure is appropriate for your body. Seeing a physical therapist can help to eliminate stress balls and prevent them from recurring. Physical therapy is a great option when any part of your body is under high levels of stress. Physical therapy involves working with your body to create an optimal outcome. Your physical therapist may use a mixture of both active and passive therapy.   Active Therapy: This is all about taking action and restoring balance. This may include: stretching, strengthening your muscles through exercise, using pain relief exercises, and doing aerobic conditioning (low-impact of course).  Passive Therapy: This therapy does not require you to move your muscles at all. With passive therapy, the therapist may make use of heating pads, ice packs, electrical stimulation, and ultrasounds. Ask your doctor to recommend a reputable, effective physical therapist. Acupuncture is a type of alternative medicine that uses small needles to puncture the skin at specific  pressure points around the body, relieving pressure and pain. This method has long been used in Eastern medicines and is becoming more popular in Western culture. Many people rely on acupuncture to relieve different types of pain.  Needles can be scary for some, but your acupuncturist can talk you through the process. The needles are very thin, with a rounded tip. When they're inserted, they do not puncture any blood vessels or nerves, so there should be no...


Сходите на консультацию к своему лечащему врачу. Сходите к психологу. Ознакомьтесь с разными видами терапии. Попросите, чтобы вас направили к хорошему психологу-консультанту. Сверьтесь со своей медицинской страховкой. Спросите психолога об антидепрессантах.

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Your regular physician is a good first step if you suspect you have mild depression. Some illnesses, especially those related to the thyroid or other parts of the body’s hormone system, cause depressive symptoms. Other medical conditions, especially terminal or chronic conditions, may carry also a risk for depressive symptoms. In these cases, your doctor can help you understand the source of your symptoms and how to alleviate them. Engaging in psychotherapy, or “talk therapy,” can be very beneficial for treating mild depression. Depending on your specific needs, you might try to find a certain type of mental health professional, including counseling psychologists, clinical psychologists, psychiatrists, or licensed professional counselors. If you have mild depression, it’s likely you’d visit with a counselor first.   Counseling psychologists: Counseling psychologists focus on helping skills and helping people overcome difficult times in their lives. This type of therapy can be short- or long-term and is often problem-specific and goal-directed. Counselors ask questions and listen to what you have to say. The counselor will be an objective observer helping you to identify significant ideas and to discuss them in greater detail. This will help you work out emotional and environmental issues that may contribute to your depression.  Clinical psychologists: These psychologists are trained to administer tests to confirm a diagnosis and, therefore, tend to focus more psychopathology. Clinical psychologists are also trained to use a wide range of therapeutic techniques.  Psychiatrists: Psychiatrists may use psychotherapy and scales or tests in their practice. They are typically seen when medication is an option the patient wants to explore. In most states, only psychiatrists can prescribe medication. You may see more than one kind of therapist, depending on your needs. Cognitive behavioral therapy, interpersonal therapy and behavioral psychotherapies consistently show benefits to patients.   Cognitive behavioral...


Сходите на несколько свиданий безо всяких обязательств. Оцените свою совместимость с разными кандидатами. Визуализируйте отношения после фазы медового месяца. Общайтесь со своим партнером.

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You can make lists and look at your past relationships for signposts, but the very best way to figure out what you want in a relationship is to start dating casually. Go out for coffee, ice cream, or drinks with a few people who seem to meet your standards.  Know your limitations before you step into this domain, however. You may not want to become physically intimate with several people at the same time.  Also, it’s wise to make sure you communicate that you are dating casually to prevent hurt feelings. Set a timeline for when you should stop seeing someone if you don’t feel a natural connection. If someone seems to become serious, or you start feeling more attracted to one person over another, cut ties with everyone else and follow your instinct. As you casually date a few potential suitors, consider how well each individuals matches up with your personal values, goals and dreams. Check to be sure no one is representing qualities from your deal-breakers list. As you come to get to know this person, don’t forget about your own wants and needs. At this point, you may naturally feel a better connection or more aligned with one person over any others. Now is the time to cut off any ties with other suitors so that you can focus on strengthening the relationship you have with this person and maintain fidelity. Every short-term relationship starts off by seeing your partner through rose-colored glasses. Everything the other person says or does is absolutely charming. In time, the perfect aura around this person starts to fade. Prepare yourself for this eventuality and start looking beyond the crazy-in-love phase to how things will be in several months or years.  You must consider whether the seemingly small things that annoy you about your partner will be magnified as the rose-colored glasses come off. Return to your list and make sure that you haven’t been overlooking any important values or qualities due to being head-over-heels. For example, if cleanliness was important for you at the onset, are you going to be...


Сходите на послеоперационный осмотр. Научитесь обходиться с травмированной ногой. Остерегайтесь возникновения осложнений.

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Your doctor will want to see you regularly in the months after your surgery to ensure you are healing correctly.  Don’t skip your post-surgical appointments as they are important to ensure your foot is healing as planned. Bring up any questions or concerns you have regarding the progress of your foot to your doctor. After your surgery, you may be on crutches, in a cast, or specialized footwear.  Depending on your surgery, your mobility may be significantly limited.  Your doctor will tell you if you are ready for any amount of weight bearing. Be patient, rushing to place weight on your foot after surgery could re-injure you. There are a number of possible complications that may result from foot surgery.  If you notice symptoms of these issues arise, contact your doctor immediately.  Infection can be a risk early in your recovery.  If you notice redness and warm swelling around the surgery site or are experiencing a fever you may have an infection. Nerve damage is often not permanent, but you may experience numbness or tingling in the region surrounding the surgical incision.  While it usually passes, you should discuss it with your doctor


Сходите на прием к врачу-психиатру. Дайте себе достаточно времени. Составьте план уменьшения дозировки. Разделите свои таблетки на части. Внимательно следите за своим состоянием. Прекратите снижать дозу антидепрессанта, если необходимо. Поддерживайте контакт с лечащим врачом.

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No matter what you do, you should always consult your doctor if you feel you should stop taking Effexor. While you might feel better or even need to discontinue the pills because of pregnancy or another condition, going off Effexor cold turkey can have serious consequences. Talking to your doctor can help you make an informed decision about alternative treatments or quitting Effexor altogether.  Avoid stopping or tapering off Effexor until you speak to your doctor. Continue to follow the instructions your doctor gave you when he or she prescribed the medication. Tell your doctor the reasons why you want stop Effexor. Make sure you are completely honest about your reasons so that your doctor can consider the best treatment options for you. You may have a wide variety of reasons why you want to go off Effexor from feeling better to pregnancy or breastfeeding and other drug interactions.  Make sure to listen to your doctor’s suggestions. Ask questions if you have them, including the benefits and risks to stopping the drug as well as if there are alternatives to the doctor’s suggestions. No matter how long you’ve been taking Effexor, give yourself plenty of time to stop the drug. Although it’s tempting to just stop altogether, this can cause difficult and uncomfortable withdrawal symptoms and may make you feel worse. Depending on your dosage, you’ll need to give yourself anywhere from one week to several months to stop taking Effexor. Based on your condition and dosage, your doctor can help you formulate a rough estimate of the time you’ll need to stop taking Effexor. You’ll need to reduce your dosage of Effexor slowly. There are no hard and fast rules of how best to plan your taper other than to work with your doctor to individualize it to you and your body. This means that you how much you reduce your doses and the at which interval you do so can vary greatly depending on factors such as how you feel and withdrawal symptoms. Consult your doctor about your taper plan to see if it is feasible for you.  Take one...


Сходите на прием к врачу. Воспользуйтесь услугами физиотерапевта или мануального терапевта. Носите ортопедический корсет. Соглашайтесь на операцию только в самых тяжелых случаях. Не предпринимайте никаких мер.

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If you notice even a small hump or rounding of your shoulders, it is a good idea to bring this up to your primary care physician during a regular check-up. You can also schedule a specific appointment to talk about your hunchback if it is painful or concerns you. At the visit, your doctor may ask you to bend forward and reach for your toes. They will then trace your spine and look for any curvature. If your doctor suspects that you may have kyphosis, then they might order a series of X-rays or a MRI scan. Your primary care doctor may refer you on to other specialists who can develop a comprehensive treatment plan for your hunchback. A chiropractor may focus on aligning your muscles with your bones through various sessions. A physical therapist can help to create an exercise program that will help to strengthen the muscles in your back and neck area. If you go to visit your orthopedist, then they may fit you for a back or neck brace. Your doctor will direct you to wear this brace for a certain period each day, often between 18-20 hours total. Or, you might be able to wear the brace just at night. Most braces are designed to be worn under clothing.  Some braces are made out of harder plastic pieces, while others are primarily composed of a series of thick straps. Make sure to wear your brace as much as your doctor suggests or it won’t do its job. Spinal surgery is a very serious procedure, so most doctors only recommend it to patients who need a higher level of care. To treat a hunchback, a surgeon will reposition the spine using a series of screws and rods. Most people begin physical therapy almost immediately after surgery.  Most people take around 1 year to fully recover from the surgery. At that point they can resume most pre-surgery activities. Another surgical option is called kyphoplasty. This where a balloon is placed between the vertebrae (back bones) to lengthen them out. If your hunchback isn’t noticeable or causing any health problems, then you might want to wait to treat it medically. It may be...


Сходите на прием к врачу. Лечите причины острой одышки. Лечите причины хронической одышки. Справляйтесь с тревогой и стрессом. Составьте с врачом план контроля симптомов. Лечите главную причину, которая вызывает одышку.

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If your shortness of breath may be caused by a health issue, then you should make an appointment with your doctor. Your doctor can determine the underlying cause of your shortness of breath and prescribe the best treatment. Depending on the cause, they may help you develop a treatment plan that includes lifestyle changes to help you better manage or alleviate your breathing issues.  Symptoms that may mean your shortness of breath is related to a health issue include swollen ankles or feet, trouble breathing while you're lying down, chills, fever, cough, and wheezing. You should see the doctor immediately if your shortness of breath comes on suddenly or affects your ability to live. Additionally, you should call emergency services if you also have chest pain, nausea, or fainting, as this could mean you are having a heart attack or a pulmonary embolism. If your shortness of breath comes on suddenly, then it is considered to be acute. These conditions require immediate medical attention. Your doctor will prescribe a treatment to address the cause, which in some cases will alleviate your shortness of breath. With conditions like asthma, however, you will need to manage your symptoms after the attack has subsided. Possible causes include:  Asthma Carbon monoxide poisoning Excess fluid around your heart (cardiac tamponade) Hiatal hernia Heart failure  Low blood pressure (hypotension)  Pulmonary embolism (blood clot in the lungs)  Pneumothorax (collapsed lung) Pneumonia Sudden blood loss Upper airway obstruction Chronic shortness of breath is an ongoing condition, which may worsen over time. If you have chronic shortness of breath, you can take steps to avoid recurrences of the condition, though you may never be free of it completely. Your doctor can help you develop a treatment plan to help manage your illness. Causes of chronic shortness of breath include the following:  Asthma  COPD (Chronic Obstructive Pulmonary Disease) Deconditioning Heart dysfunction Interstitial lung disease Obesity Anxiety and stress can...


Сходите на прием к врачу. Примите безрецептурное лекарство. Принимайте назначенные врачом лекарства.

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If you find that you experience insomnia regularly, you may have an underlying illness or condition that requires professional treatment. Speak with your doctor. He or she may prescribe medication for your insomnia, or diagnose you with an underlying condition that causes insomnia and assign treatment for that. There are numerous over-the-counter medications available for helping alleviate insomnia, such as antihistamines and melatonin. Speak with your healthcare provider or pharmacist before purchasing one to ensure that you are selecting the right pill for you.  Do not rely on over-the-counter pills. Not only does the body become immune to them after a certain amount of time, but they may also have negative side-effects. Over-the-counter medications are intended to help you sleep, but not resolve your insomnia. If you are already taking prescribed medication for some other condition or ailment, consult your doctor or pharmacist first to ensure that the sleeping aid does not react negatively with your current prescription. When you see your doctor regarding your insomnia, he or she may prescribe you some medication. Take your prescription according to the directions your doctor or pharmacist give you.


Сходите на прием к дерматологу. Позвольте врачу срезать папиллому. Попросите врача заморозить папиллому. Дайте врачу прижечь папиллому. Позвольте врачу перекрыть кровоснабжение папилломы. Поймите преимущества обращения за профессиональной медицинской помощью. Оставьте папиллому в покое.

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The majority of skin tags are harmless, but it is best to talk with a dermatologist if you notice that the tag is darker than your skin color, large in size, or unusual in shape. If you remove the tag without consulting a professional you could lose valuable time in the event that it is a sign of a larger problem. Skin tags should not drastically change color. If this happens, talk to a dermatologist as well. They will most likely remove the tag and send it for testing if it is suspicious. Your doctor will numb the skin with a cream and use a scalpel to cut the tag away from the base of your skin. They may also snip the tag off using a sharp pair of medical scissors. This procedure, also called excision, is generally a fairly quick and painless procedure. During an office visit your doctor will use a probe to apply a small amount of liquid nitrogen to the site of your skin tag. This method, called cryosurgery, is also used to remove warts. The tag will fall off once it is frozen. With this method, called cauterization, your doctor will use a small probe to apply a heat source directly to the surface of the skin tag. The heat provided by the electrical current will burn off the tag resulting in an easy and quick removal. With this method, called ligation, your doctor will apply a small band to the base of the tag. This will cut off the blood supply to the upper portion of the tag and cause it to die and fall off your skin. The process can take up to a few days and, depending on the size and location of the tag, may be a bit more painful. It is very tempting to treat skin tags at home, but your doctor’s care offers some unique benefits. They will use sterile instruments to prevent infection. They will also rub on numbing cream to reduce your pain during and after the procedure. In addition, some of the methods, such as cauterization, are so advanced that they rarely leave a noticeable scar.  Since skin tags have a strong and constant blood supply, they are not considered safe to try and remove without medical...


Сходите на прием к стоматологу. Принимайте безрецептурные лекарства. Попробуйте обезболивающий гель.

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One way to get rid of cavity pain is to go to the dentist. Your dentist will do an exam and get x-rays of your teeth to see where any cavities or other tooth or gum problems are. Then, your dentist will suggest the best course of treatment for your cavity. The most common treatment for cavities is a filling. If the tooth is infected or abscessed, your dentist may prescribe antibiotics first to clear up any infection, which is important to avoid any further complications. If your tooth or gum aches because of a cavity, taking over-the-counter pain relievers may help reduce the pain. You can take ibuprofen (Advil), acetaminophen (Tylenol), naproxen (Aleve), or aspirin.  Follow the dosage instructions on the label. Make sure not to let aspirin dissolve on the tooth or gum. This may harm your mouth and teeth. You can try numbing gels around the area of the cavity to help stop the pain temporarily. Numbing gels contain benzocaine. You should spread the gel on your gums with either your finger or a cotton swab. Make sure you don’t swallow the gel. Spit out the gel left in your mouth.  Read and follow the instructions on the box or tube to know the amount of gel to apply and how often you should apply the gel. Keep in mind that if your saliva flow increases after you have applied the gel, that is absolutely normal. Your tongue may also go numb for a while, so you may want to avoid talking for a while or you may bite your tongue accidentally.


Сходите на успешное первое свидание. Обратите внимание на его интересы. Не принимайте его как должное. Сохраняйте личное пространство. Решите, действительно ли он того стоит. Скажите ему о ваших чувствах.

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Now that you've gotten past the flirting stage, you'll need to have that first date. A good way to win his heart is to have a successful first date that you both enjoy. It'll will make him want to spend more time with you.  Make sure that you have topics to talk about, because it can be awkward during a first date not to blurt out something that is more appropriate for a closer relationship (probably not a good time to go into your anxiety problems). Some conversation starters might be: what are your typical Sunday activities, what is a band or album that you loved, what was the last movie that you saw and what did you think about it, what is the funniest thing you've ever seen in public.  Dress appropriately. This means that you wear something that you feel comfortable in, but which also suits the occasion. So if you're off to a 4-star restaurant, something a little fancier is in order (a dress, or nice slacks and a nice button-up or blouse). If you're going to a coffee shop, dress just a little nicer than your usual attire (button down instead of t-shirt, no ratty jeans, etc.). Remember that you want to be yourself for the date. You don't want your guy to be expecting you to be someone you're not further in the relationship. That's not fair to either of you. You don't have to bring all your quirks out into the open right away, but you shouldn't be hiding things. A good way to let someone know that you're interested in them and care about them is to take an interest in their interests and in their opinions about things. You don't have to understand those interests and you don't even necessarily have to enjoy them, but being interested enough to talk with your guy about them, will show him that you are interested in him.  For example, if your guy is super into skiing and you're more the bookish type, that's okay! Make sure to ask him about his ski trips and even offer to go a few rounds yourself. Pick up on some of the terminology so that you're able to converse more freely. Make sure that he's also...


Сходите с библиотеку или книжный магазин. Посетите бесплатный концерт. Станьте волонтером. Присоединитесь к клубу по интересам. Сходите на местное спортивное мероприятие. Станьте членом местной спортивной команды. Посетите бесплатный семинар. Посетите религиозное собрание. Сходите на танцы. Сходите на вечеринку. Поговорите с друзьями.

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Nothing makes a better conversation starter than browsing the same section of books as someone else. If you are a literary creature and look forward to stops by the library or bookstore, do so with the intention of picking up some new books and social interests. Plenty of cities offer free shows by great bands. If you love music, find others with a similar interest by going to a free concert. Head out a little early and stay a little late to talk to other music fans about the show you’re set to see. If you have a passion for a certain activity or organization, do double duty by helping out your community and meeting new people with similar interests. Volunteer for local programs on a regular basis, and you’ll meet plenty of new people for free. Even if you were never the type to join a club in high school or college, there’s nothing stopping you now! Join a local club that interests you - a runners club, a book club, a sports club, anything that catches your eye. These gatherings are full of people who you will share something in common with, making conversations easy. Whether it is a local high school team or major league game, sporting events are packed with new people. Often local high schools offer free admission to games, and have stands full of people. Discussing the game is an easy excuse to start up a new conversation. If simply watching a sports game isn’t enough for you, join a local coed sporting team. You’ll get some physical exercise, enjoy a bit of fun, and be forced into meeting new people of both genders. See what sports are recruiting team members in your area, and start playing! Seminars are great for several reasons; they give you tons of helpful information, are totally free,  and also give you the opportunity to get to know plenty of like-minded individuals. See if any stores, universities, or businesses in your area are giving seminars that you might be interested in. Staying around to talk about the event afterwards is perfect for finding people. If you are spiritual or part of a...


Сходите с ума в Венис-Бич. Чувствуйте себя комфортно в Гриффит парке и других открытых местах. Оденьтесь для Беверли-Хиллз. Покажите себя в Бичвуд Каньон и Лос-Фелис.

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It’s an eclectic neighborhood where fashion experimentation is encouraged. When people say "anything goes" here, they really mean it. If you have an amazing piece you've been dying to wear, wear it to Venice Beach. If you'd prefer to stay casual and comfortable, consider dressing up your casual outfit with funky accessories or shoes. LA is known as a driving town, but Griffith Park and other park areas require a lot of walking. You can wear comfortable clothes and shoes while also looking stylish.  Instead of wearing big white tourist sneakers, choose a pair that's more streamlined and chic. Take along a stylish backpack so you can carry water and other essentials. You might run into a celebrity or two if you decide to go boutique shopping on Rodeo Drive. You can stay LA casual, but you might want to dress up your look with heels and a few high-class accessories so you look like a natural part of the Beverly Hills scene.  In Beverly Hills you'll often see women wearing heels, even during the day. Men should wear nice shoes and a jacket to restaurants in the area. These neighborhoods are home to artists, musicians and others who like to get creative with their style. The LA casual look is prominent here, so you'll see plenty of people wearing natural fabrics, denim and understated accessories.


Сцедите вино и оставьте его на три месяца после начала процесса брожения. Через два месяца снова сцедите вино. Сцедите вино в третий раз. Сцедите вино в бутылки. Закупорьте бутылки пробкой. Уберите вино на хранение или сразу насладитесь вкусом арбузного вина.

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After you have set your wine aside for one day, you should notice that the surface of the liquid has become bubbly and foamy, and bubbles have formed in the airlock. This means that the juice is starting to ferment into wine.  To rack the wine, place the end of a siphon hose into your fermentation container about an inch from the bottom. Then suck the hose to start the siphoning process. The wine will start to move through the tube once you get it started. Place the other end of your tube in the other fermentation container, then seal the lid when all the wine has transferred.  You will notice that some wine sediment has been left behind in the first fermentation container. After you notice the bubbles and foam, Rack Wine into another 1 gallon fermentation container to leave behind the sediment.  Cap the container and let it sit for two months. After the three months have passed, repeat the process of racking the wine and place it in a new fermentation container. Cap the wine and leave it two months. After two months has gone by, rack the wine again for the third time. This time, leave the wine for a month or so. By six months of fermenting, the wine should look quite clear. After around six months, there should be no bubbles in the airlock and the wine should look clear. This means that the process of fermentation is over. Rack the wine one last time, but this time transfer the wine into several sanitized bottles. Fill the bottles to one inch below where the bottom of the cork will be. After you have poured the watermelon wine into bottles, soak corks in warm distilled water for 20 minutes. Then place the bottle into the hand corker. Put the cork into the opening of the bottle. Then in one fluid motion, insert the cork into the bottle using the corker.  If in doubt of how to use the hand corker, read the instructions on your specific corker. Be sure to use corks that are 1 ¾ inch long. Now that your wine is corked, it is ready to be consumed! If you want a slightly more nuanced flavor, you can store the wine...


Счистите всю грязь. Нанесите на обувь очиститель. Дайте обуви просохнуть на солнце.

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Using a soft-bristled brush, get rid of as much dirt, mud, and other particles as you can. Use alcohol or a soap-and-water solution. Spray small areas at a time, and brush each area with a toothbrush or soft-bristled brush. When they are dry, brush them with a dry, soft-bristled brush if necessary to buff the fabric and restore the microsuede’s soft texture.


Счистите загрязнение с замши с помощью мягкой щеточки. Потрите пятно ластиком для замши, чтобы удалить жир. Нанесите на жирное пятно средство для замши. Промакните пятно салфеткой из микрофибры, смоченной теплой водой. Снова почистите замшу, чтобы она стала мягкой.

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Set the suede on a hard, flat surface. If you have a suede cleaning kit, use the brush included with it. Start at the top of the stain, then work down to the bottom with short, light strokes. Brush off as much dirt and debris as possible so it doesn’t get stuck inside the fabric. Try using an old toothbrush or nylon scrub brush if you don’t have a suede brush. A suede eraser is a small bar similar to a pencil eraser. Rub the entire stain a few times until the eraser no longer appears to affect it. Suede erasers, along with specialty suede cleaners, are often included in suede care kits. Order them online or from retailers that sell leather clothing. Cover the stain with the cleaner. Many cleaners come in a spray bottle, so all you have to do is point the nozzle at the appropriate area. If yours comes in liquid form, put about 1 teaspoon (4.9 mL) of it on a clean microfiber cloth and spread it over the stain. Another option is household vinegar. Dampen a cloth or paper towel with about 1 teaspoon (4.9 mL) of vinegar and dab it onto the stain. Squeeze the dampened cloth to remove excess moisture, preventing it from dripping all over the delicate suede. Wipe the stain from top to bottom. The suede won’t get too wet, but the remaining oil may come right off. Rinsing the suede under running water is safe as long as you dry it appropriately. Set it in a safe spot away from direct sunlight or other heat sources. Using the suede brush or a similar soft-bristled brush, work from the top of the stain downwards. Keep your strokes short and light to avoid damaging the fabric. Brushing the suede raises its nap, or fur, making it feel soft and look clean again. If you have tried everything and still can’t get the stain out, take it to a professional.


Счистите остатки лизуна. Пропылесосьте ковер. Выберите чистящее средство. Наденьте перчатки и проверьте действие очистителя.

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If there’s a giant blob of slime on your carpet, you should remove as much of it as possible. Scoop the excess away with a spoon or scrape it off with a knife, working from the outside to the center. Using your vacuum can help remove the slime so you can get to the stain. Vacuum the area in several directions to suck up as much of the dried slime as possible. You can use an upright vacuum or a handheld variety. Be sure the slime is dry before vacuuming so you don’t clog up the vacuum. Vinegar, rubbing alcohol, goo remover, citrus solvent, and WD-40 can all be used to remove slime and stains from carpet. Choose whatever you have on hand, or pick up the product of your choice from your local hardware store or superstore. Wear gloves to protect your hands from the chemicals and the dye in the slime. Be sure to test the solution on an inconspicuous spot before treating the stain.


Счистите остатки пищи с посуды. Сложите чашки, плавкую пластмассовую посуду и миски на верхнюю полку посудомоечной машины. Сложите тарелки, кастрюли и сковороды на нижнюю полку. Сложите столовые приборы в специальный отсек на нижней полке или в дверце. Добавьте подходящее моющее средство в специальный отсек. Включите посудомоечную машину.

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Scrape any of the food off of your plates or cookware into the garbage with your silverware. Try to remove as much as you can so it doesn’t clog your dishwasher. After you scrape the food from the dishes, rinse them in the sink to remove any smaller pieces that still may be stuck. If you’re running your dishwasher immediately after you eat, you don’t need to rinse your dishes. Set your cups in between the tines on the top rack of your dishwasher. Try to angle the tops of your containers so the water doesn’t pool on top of your dishes once the cycle is finished. Make sure all of your dishes say they’re dishwasher-safe, or else they may melt or get destroyed when you run a cleaning cycle. Keep large flat pans on the sides or the back of the bottom rack so it doesn’t block the detergent compartment. Stand your plates on end so the dirty side faces the water sprayer. When you put in your pots and pans, make sure they’re upside down so water doesn’t pool inside them.  Most dishwashers have angled tines on the bottom rack so your plates are pointed in the right direction. Never stack your dishes on top of one another since the water in your dishwasher won’t be able to clean them all. Make sure the handles of your silverware are at the bottom of the compartment so the dirty parts get cleaned. Leave space in between each utensil so the water can get in between the surfaces.  Make sure long-handled utensils aren’t bumping into the water sprayer in the middle of your dishwasher. If they are, lay the utensils flat on the top rack instead. Separate and silver and stainless steel cutlery since the silver may pit when they’re touching. Check the instructions on your dishwasher to see how much to add, but usually, 1 tablespoon (15 ml) of detergent will work. Alternatively, you may use detergent powder or cleaning pods inside your dishwasher. After adding the detergent to the designated compartment, close the small door to keep it in place. Avoid using liquid dish soap since it will leave foamy residue on your dishes. Close...


Счистите остатки пищи с тарелок в мусорное ведро. Наберите в раковину горячую воду до половины и добавьте столовую ложку (15 миллилитров) моющего средства. Начинайте с наименее загрязненной посуды. Мойте посуду под водой с губкой или тряпкой. Смойте жидкость для мытья посуды чистой горячей водой. Сложите посуду на сушилку или используйте чистое полотенце.

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Use your silverware to push any leftover food on your dishes into the trash can. If you have a garbage disposal, you can also put any uneaten food down the drain while your disposal is running. Use the hottest water that you can handle putting your hands in. While the sink is filling up, pour 1 US tbsp (15 ml) of dish soap into the running water so it creates suds. When your sink is half full, turn off the water. Make sure your sink is clean before filling it up. Start by cleaning dishes such as utensils and drinking glasses. After you’re done cleaning the lightly soiled dishes, move onto cleaning your plates and bowls. Lastly, soak and clean any pots, pans, or other cookware since they’ll make the water the dirtiest. Keep the dishes underwater as you scrub them to loosen any stuck-on food. Wipe each dish clean with a sponge or a dishcloth in circular motions. After you scrub your dishes, pull them out of the water and look for any leftover food that’s still stuck.  If the water ever gets too dirty where you can’t see through it, drain your sink and refill it. Wipe knives clean from the back so you aren’t holding onto the blade. Never keep sharp knives in the sink since they may be hard to see if the water gets dirty. After you wash a dish, rinse it underneath the hottest water you can handle until the suds are gone. Make sure to rinse the inside of bowls and glasses a couple of times to ensure all the suds are removed.  Avoid using cold water since they may cause water spots on your dishes. If you have a double sink, rinse on the empty side so you aren’t filling up your sink more. If you do not have a double sink, then you may need to drain your sink as you rinse your dishes. Set the dishes inside of a drying rack on your counter or on the second side of a double sink. If you don’t have a drying rack, set the dishes upside-down on a clean towel so they have a chance to dry. Leave them to dry for 30-60 minutes. It's best to let your dishes air dry since drying them with a dirty towel will only spread germs...


Счистите шерсть с поверхности ткани сухой губкой для посуды. Особенно неподатливые волоски можно собрать с одежды липким роликом. Если шерсть налипла на одежду из тканей, требующих бережного ухода, используйте отпариватель.

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Take a kitchen sponge that you don’t plan on using for washing dishes anymore. Run the abrasive scrubbing side against the clothing or blanket to swipe off pet hair.  Do this outside or over a trash bag so you don’t get hair all over your floors. For hair that's tough to get off, you can use a damp sponge. Wet the sponge, then wring out any excess water before brushing the fabric. Start with a clean adhesive sheet on your roller. Then roll it over the item, using smooth strokes in one direction. Pay special attention to any areas with a lot of hair.  Rip off the sheets as they become covered in hair to expose fresh sheets. Otherwise, the roller won’t be as effective at pulling up the hair. You can also loosen the hair before using the lint roller by spraying static guard on the fabric. The warmth and moisture of the steam also releases trapped hair so it will be easier to remove in the wash. Fill the tank of the steamer with water, then lightly run the steamer over the fabric in downward strokes.  Steamers are safe to use on delicate materials, like wool or velvet. Check the care instructions on the label of the item if you aren’t sure. It’s easier to steam items when they’re hanging up. If you’re on a budget, you can buy a handheld steamer, which typically costs around $30 to $40, instead of a standing steamer, which can cost over $100.


Считайте дни менструального цикла. Измеряйте базальную температуру. Обратите внимание на цервикальную слизь. Купите набор для определения овуляции.

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If your cycle is regular, you may be able to determine your egg's next release through your Fallopian tubes with simple math. If your cycle is 28 days long, you'll probably ovulate around day 12 to 14. A good rule of thumb is to count back 16 days from the first day of your next period. You'll probably ovulate up to five days after that day. There are also plenty of calculators available online. Your basal temperature (lowest body temperature in any given 24-hour period) will rise 0.2 degrees F (0.11 degrees C) a few days after you ovulate. You can use any thermometer that measure to 1/10th of a degree. You're looking for fluctuations that are smaller than a degree, which are difficult to see on a regular thermometer. You can find a basal thermometer at your local drug store or big box store. Monitor color and texture. Your mucus will increase and be most slippery around the time of your ovulation. If you can stretch it between your fingers, you probably are ovulating. These changes can be difficult to detect, so monitor for them often. Ovulation prediction kits can predict a released egg a day in advance. It uses the same methodology as a pregnancy test. However, they can cost anywhere from $20 to $50 for a box of test strips or sticks. You can buy them in your local drug store. Ovulation kits test levels of luteinizing hormone (LH) in your urine. This means you'll have to urinate on a stick. Unfortunately, it's not 100 percent accurate, so don't depend only on this method.


Считайте до четырех и медленно вдыхайте. Задержите дыхание на семь секунд. Выдыхайте восемь секунд. Повторите действия четыре раза.

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As you take in air through your nose, count from one to four, making sure not to rush. This counting exercise will help you regulate your breaths and concentrate on breathing deeply. Remember to let your belly move outward and breathe from your diaphragm.  This breathing exercise acts as a kind of sedative. Whenever you're feeling particularly stressed out or in need a quick way to calm down, find a quiet place to practice 4-7-8 breathing. You can also use this breathing exercise to help you fall asleep. Relax and hold it, not breathing in or out, as you wait for seven seconds. You can count in your head or use a watch. Slowly let the air out through your mouth as you count to eight. Timing your exhale will help you make sure that it's about twice as long as your inhale, which is optimal for deep breathing. As you exhale, pull your stomach in to help expel as much air as you can. Breathe in again, hold it, and exhale completely. Remember to count every time so that the 4-7-8 ratio always stays the same. After four breaths, you should feel a sense of calm. Repeat the exercise for several more breaths if needed.


Считайте калории. Ешьте нежирный белок с каждым приемом пищи. Старайтесь сделать так, чтобы ваш прием пищи на половину состоял из фруктов или овощей. Ешьте цельнозерновые злаки. Перекусывайте полезной едой. Время от времени позволяйте себе вредную еду. Пейте достаточно воды.

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Losing weight will require you to cut back on calories to help induce weight loss.  Following a moderate calorie diet over time will help you reach your weight loss goals.  In general, cutting out about 500 calories daily will yield a weight loss of about 1–2 pounds a week.  This is considered safe and healthy weight loss.  Cutting out larger amounts of calories or eating less than 1,200 calories daily is not considered safe, healthy, or appropriate.  You're putting yourself at risk for nutrient deficiencies as it is hard to consume all the nutrients you need on a very low calorie diet.  In addition, these types of diets are generally not sustainable long-term.  If you're interested in following a particular calorie limit, you can plug in your height, weight, and activity level into an online calculator to help determine what's an appropriate calorie level to follow when attempting to lose weight. You may also talk to your registered dietitian about what calorie level is appropriate for you based on your weight loss goals. Eating foods that are high in lean protein is essential to weight loss.  Protein helps keep you feeling satisfied and helps fuel your weight loss.  Eat a source of lean protein at every meal and snack.  This will help you meet the minimum requirements each day. In general, women should consume 46 g of protein daily and men should consume 56 g of protein daily. Foods that are high in lean protein include:  poultry, lean beef, eggs, pork, seafood, tofu, legumes, and low-fat dairy products. Minimize higher fat protein foods as these contain more calories and could slow weight loss.  Items like fatty cuts of beef, sausage, bacon, full-fat dairy, or poultry with skin should be eaten only occasionally. These foods will help support your weight loss as they are very low calorie and can help provide bulk to your meals and keep you feeling satisfied longer.  Include a variety of fruits each day or week.  Ideally eat about one to two servings of fruit each day.  A serving counts as 1/2 cup cut fruit,...