Употребляйте больше белковой пищи. Следите, чтобы примерно половина вашего рациона приходилась на овощи и фрукты. Употребляйте продукты из цельных зерен. Заблаговременно готовьте полезные легкие закуски. Во время приема пищи концентрируйте все свое внимание на еде. Ежедневно пейте достаточное количество жидкости.

Given the above summary, write a detailed text in English for it.

Many studies show that a higher protein diet can help you lose weight, but also make it a bit easier to keep the weight off long-term.  Protein is an essential nutrient to your diet.  Focus on getting a little more than average to help you increase your overall satiety and better manage your appetite. If you make sure to eat a source of protein at each meal, you'll be able to meet your protein needs with ease.  Plan to have at least one or two servings of leaner protein per meal and one serving with snacks. One serving of meat protein, is about 85 to 120 grams by weight (or 3 to 4 oz), which delivers 20 to 25 grams of protein.  Choose leaner protein sources as these are lower in calories and can easily fit into a low-calorie diet plan. Alternate between different sources of protein to maintain a varied diet.  Try: seafood, tofu, legumes, lean beef, eggs, low-fat dairy and poultry. Another easy trick to maintaining a lower calorie diet, without feeling like you're starving yourself is to fill up on lots of fruits and vegetables.  These foods are low in calorie which means you can eat a fair amount and still be within your target calorie goal. In addition, these foods are high in fiber.  They provide bulk to meals so you'll feel more full during meals and stay satisfied longer after your meal is completed.  Make half of your meals and snacks a fruit or vegetable.  Aim for one cup of dense vegetables, two cups of leafy greens and 1/2 cup of fruit per serving. In addition to fruits and vegetables, another fiber-packed food group are grains.  Add a serving or two of whole grains to your day to help you increase your fiber intake so you'll feel more satisfied with your meals. Its recommended to go for 100% whole grains over refined grains because they are higher in fiber, protein and other essential nutrients.  Avoid refined grains like white bread, white rice, plain pasta or baked goods made with white flour. Instead, try a variety of whole grains like:  oats, quinoa, brown rice, whole wheat bread or whole wheat...


Употребляйте больше витамина D. Придерживайтесь растительной диеты, богатой питательными веществами. Избегайте продуктов с высоким содержанием жира. Избегайте продуктов с высоким содержанием соли или натрия.

Given the above summary, write a detailed text in English for it.

A damaged liver allows SGPT to seep into the blood. According to a recent study, vitamin D prevents liver damage, which aids in reducing SGPT levels – those with high levels of vitamin D are less vulnerable to liver disease than those with low levels of vitamin D. Therefore, it’s a good idea to include at least 1 fruit and vegetable in each major meal to have a daily dose of vitamin D, staving off liver disease. Good sources of vitamin D are green leafy vegetables, cod liver oil, fish, fortified cereals, oysters, caviar, tofu, soy milk, dairy products, eggs, mushrooms, apples, and oranges. Eating organic foods helps regulate the liver, allowing it to cleanse itself of toxins and create new cells to stop the leakage of SGPT into the blood. These foods are often rich in antioxidants, vitamins, and minerals, in addition to being low in fat – in other words, they're great for your entire body. Focus your diet on fresh, whole foods that you’ve prepared yourself. Stay away from products that have gone through unnecessary processing, ridding them of their nutrients. Make sure your diet has a lot of colors. Green leafy vegetables, broccoli, carrots, squash and a variety of fresh fruits should be staples of your diet, along with nuts, whole grains, low-fat dairy products and lean meats. Fatty foods make it hard for the liver to process nutrients in general. Some fat in the liver is normal, but if your liver is more than 10% fat, you have a condition called "fatty liver" disease. The presence of these fatty cells can then lead to inflammation in the liver and damage to surrounding liver tissue. If the liver is damaged, the damaged liver cells release SGPT into the bloodstream, increasing your levels. It is best to avoid fatty foods such as oily foods that are deep fried, meat fats, pork and chicken skins, coconut oils, butter, cheese, processed foods, sausages, bacon, junk foods and carbonated drinks. Excessive amounts of salt in the body, especially in the liver, cause swelling and fluid retention. This makes it...


Употребляйте больше лютеина. Добавьте омега-3 жирные кислоты в свой рацион. Употребляйте больше витамина A. Употребляйте продукты, богатые витамином C. Добавьте в свой рацион цинк.

Given the above summary, write a detailed text in English for it.

Lutein is a nutrient sometimes known as the eye vitamin. Consuming up to 12 mg per day of lutein can help slow the advance of age-related macular degeneration and other eye-related ailments. Foods rich in lutein include:  Green leafy vegetables. Kale, broccoli, and spinach will all give you a good dose of lutein. Fruits, especially kiwis, oranges, and grapes. Squash and zucchini. Alternatively, you can take dietary supplements for lutein. Make sure you take specialized lutein supplements rather than multivitamins- these only contain a very small amount of the nutrient. Keep in mind, however, that the body usually absorbs lutein more efficiently when it's from a meal rather than supplements. These essential nutrients can slow macular degeneration, help prevent cataracts, and improve dry eye symptoms. The best source for omega-3's is oily fish, especially salmon and sardines. They are also found in tuna, mackerel, and oysters. If you don't like or don't have access to seafood, you could also take a fish oil supplement to increase your intake of omega-3's. This vitamin helps improve your vision in the dark and prevent night blindness. Several foods are rich in vitamin A.  Carrots. For decades carrots have been hailed as the food for good vision. They're packed with vitamin A and are a great food for maintaining eyesight. Sweet potato. Eggs. These also contain lutein, so include them in your diet for an all-around good food for your vision. Vitamin C can help slow the formation of cataracts and the onset of macular degeneration. The following foods are some of the best sources for the nutrient.  Oranges. Get your vitamin c from a whole orange rather than orange juice. That way, you can avoid the added sugar that comes from orange juice. Yellow peppers. Just one large pepper will give you 500% the necessary daily intake of vitamin c. Dark green vegetables. Kale and broccoli especially are high in vitamin c. With a cup of either, you can get an entire day's worth of vitamin c. Berries. Blueberries, strawberries,...


Употребляйте больше омега-3 жирных кислот. Употребляйте больше витамина D. Принимайте витамины, минералы и пищевые добавки. Принимайте болеутоляющие средства, которые отпускаются без рецепта. Попробуйте принимать растительные препараты.

Given the above summary, write a detailed text in English for it.

If menstrual cramps are keeping you up at night, increase your intake of omega-3 fats during the day to help reduce your cramps at night. Omega-3 fats may help with inflammation and, since cramping is helped with decreased inflammation, it may help lessen this period symptom. Incorporate more foods with omega-3s, such as:  Nuts and seeds, such as flaxseeds, butternuts, walnuts, and chia seeds Nut oils, such as walnut or flaxseed oil Fish, such as salmon, whitefish, sardines, shad, and mackerel Herbs and spices, such as oregano, cloves, basil, and marjoram Vegetables, such as sprouted radish seeds, Chinese broccoli, and spinach . If anxiety or restlessness are common occurrences during your period, increase your intake of vitamin D. It also helps inflammation. The best way to get vitamin D is through skin exposure. Take 10 to 15 minutes of your day and expose your bare skin to sunlight, which will trigger natural vitamin D production in your body. If you can't get enough through sun, try to eat more foods with vitamin D, such as cod liver oil, tuna, salmon, mackerel, cheese, yogurt, and milk. These can be extremely helpful during winter months when you get less natural sun exposure. There are a number of supplements that can help you with your cramps as well as anxiety and restlessness associated with periods. Always check the dosing information and possible interactions with your doctor or gynecologist before starting a supplement regimen. Common supplements that are helpful for period symptoms include:  Magnesium. Deficiencies of this mineral may cause worse cramps, so increase your intake of magnesium in the 3 days before your period starts. Ask your doctor about taking supplements, or get dietary magnesium from green, leafy vegetables, nuts, whole grains, and fortified cereals.  Calcium. Like magnesium, deficiencies may cause more intense cramps. Take 500 to 1000 mg daily before your period starts to reduce cramping and overall period pain, which will help you sleep.  Vitamin C. Cramps can be improved by...


Употребляйте большое количество продуктов, содержащих витамины. Следите за тем, чтобы тело не обезвоживалось. Поддерживайте нормальный вес. Не курите.

Given the above summary, write a detailed text in English for it.

Having good nutrition is vital to keeping your body healthy and keeping bedsores at bay. When you are healthy, your body can help heal bedsores more quickly and keep new ones from developing. If you are deficient in certain vitamins, especially iron, zinc, vitamin A and vitamin C, you may put yourself at higher risk for developing bedsores. Take vitamin supplements in addition to eating foods rich in vitamins. Eating or drinking lots of protein will also help keep your body healthy. If you're worried you aren't getting enough protein through your diet, a supplement drink like Ensure can help. Drink plenty of water every day. Men should aim to consume about 13 8-ounce cups of fluids and women should aim to consume about 9 8-ounce cups of fluids per day. This does not mean you need to drink only water. Many foods have high water content, and healthy foods can have up to 20% of your daily intake of fluids. Eat foods that also have high water content, such as watermelon, to increase your water intake.  You can also get added hydration by sucking on ice cubes throughout the day in addition to drinking water. Do not drink alcohol, as this can contribute to dehydrating your body. If you are underweight, you have less padding to protect certain parts of your body that are prone to developing bedsores. Your skin can break down more easily. Being overweight can similarly cause problems, as it may be difficult for you to reposition your body to relieve pressure. Smoking contributes to drying out your skin and is generally considered an unhealthy habit. As well, it reduces blood circulation, a condition which can contribute to increased risk of bedsores.


Употребляйте в день как минимум 8-10 стаканов воды. Ешьте сочные фрукты. Сторонитесь мочегонных травяных добавок. Держитесь подальше от алкогольных напитков. Регулярно выполняйте легкие физические упражнения, если только ваш врач не прописал вам постельный режим. Отдыхая, ложитесь на левый бок. Поговорите со своим врачом о том, чтобы перестать принимать ингибиторы АПФ в случае, если они вам прописаны.

Given the above summary, write a detailed text in English for it.

One of the simplest ways to increase your amniotic fluid is to make sure that you are always hydrated. When you increase the amount of water you have in your body, your amniotic fluid levels will also rise. Drink water throughout the day and try to drink at least 8 to 10 glasses at a minimum. A great way to stay hydrated while also getting good nutrients is to eat fruits and vegetables that have high water concentrations. As stated above, when you increase the amount of hydration your body gets, you will also increase the amount of amniotic fluid you have. Good fruits and vegetables to eat when needing hydration include:  Vegetables like: Cucumber (96.7% water), iceberg lettuce (95.6%), celery (95.4%), radishes (95.3%), green peppers (93.9%), cauliflower (92.1%), spinach (91.4%), broccoli (90.7%), and baby carrots (90.4%). Fruits like: Watermelon (91.5%), tomatoes (94.5%), star fruit (91.4%), strawberries (91.0%), grapefruit (90.5%), and cantaloupe (90.2%). Some herbal supplements can act as diuretics that make you have to urinate more. The more you go to the bathroom, the likelier you are to become dehydrated. It is very important that you stay hydrated when you are concerned about your levels of amniotic fluid. Herbal supplements to stay away from include: Dandelion extract, celery seed, watercress, and parsley. If you are pregnant, you should not drink alcohol at all because it is not good for your baby’s health. Alcohol can also dehydrate you and cause your amniotic fluid levels to shrink. You should try to get at least 30 to 45 minutes of non-weight bearing exercise every day. Exercises promote an increased blood flow to the different areas in your body. If there is an increased blood circulating in the uterus and placenta, there is also an increase in the amniotic fluid index and fetal urine production rate (the amount your baby urinates). As your baby passes more urine in the amniotic sac, the volume of the amniotic fluid increases. Exercises you should consider doing include:  Swimming or water...


Употребляйте в пищу белки, чтобы повысить выносливость организма. Заряжайтесь энергией для активной жизни. Сохраняйте молодость с помощью свежих фруктов и овощей. Сократите количество жиров. Употребляйте меньше соли.

Given the above summary, write a detailed text in English for it.

Your body needs protein to heal and regenerate damaged or old tissues. Two to three servings of protein rich foods per day should be plenty for the average adult.  1 ounce of meat counts as equivalent to one ounce of protein, but so does a single egg, 1/4 cup of cooked beans, and 1 tablespoon of peanut butter.  From age 19 to 30, women should eat 5 1/2 ounce-equivalents of protein per day, while women over age 30 should eat 5 ounce- equivalents of protein per day. Men age 19 to 30 should consume 6 1/2 ounce-equivalents of protein per day; from 31 to 50, men should eat 6 ounce-equivalents, and over 50, you should eat 5 1/2 ounce-equivalents of protein per day. Carbohydrates provide energy for you to get out and move. You should be getting about half of your calories from carbohydrates. Try to choose unprocessed, whole grains over processed carbohydrates. For instance, eat whole-grain pasta, whole-wheat bread, oatmeal, fruits, and vegetables over foods such as white bread, soda, fruit juice, or desserts. Whole grains have more fiber and keep you fuller for longer, as it takes your body longer to process. A healthy diet with fruits and vegetables will provide you with the nutrients you need for an active, on-the-go lifestyle. Try to eat the rainbow, meaning you should vary the color of your fruits and vegetables, as they all have different nutrients. For instance, greens are high in vitamin K, which can help reduce bruising, while red vegetables, such as tomatoes, are high in lycopene, which can help protect your skin from the sun.  On a 2,000 calorie diet, you should eat 2 cups of fruit and 2 1/2 cups of vegetables a day.  Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. This healthy eating pattern will reduce your risk for getting cancer, heart problems, high blood pressure, strokes, and diabetes. As you get older, your metabolism slows down and you want to be careful not to gain too much weight. You should keep your daily intake of fat under 65 grams.  Try to pick healthy...


Употребляйте в пищу органически выращенные продукты и мясо. Пейте достаточное количество воды. Снизьте потребление алкоголя. Избегайте добавленного сахара. Ограничьте получение вредных токсинов из воздуха. Медитируйте. Не переусердствуйте.

Given the above summary, write a detailed text in English for it.

Conventional produce is grown with chemical fertilizers and synthetic insecticides, while organic produce is grown with natural fertilizers and pesticides. Organic meats have far fewer harmful antibiotics, growth hormones, and medications that are fed to animals on conventional farms. Check labels to determine whether or not a food is organic. Organic foods should have a green USDA Certified Organic Seal. Getting enough water is essential to your health. Among its other health benefits, water helps maintain your body's fluid levels, which helps your kidneys flush out the body's main toxin, blood urea nitrogen. Drink lemon water. Add lemon, orange, or lime juice to your water throughout the day. These fruits contain citric acid, which helps your body cut down fat. Plus, adding flavor to your water can make it a lot easier to get those 8 daily cups in! Brush your teeth in between meals to prevent acid erosion from the citrus. Research has suggested that alcohol may be linked with the onset of certain types of cancer, including breast cancer in women. Though you don't have to cut it out entirely, stick to one glass of wine or beer a night, at most. . Consuming excess sugar on a regular basis can cause your blood sugar levels to spike, putting you at greater risk for heart disease, diabetes, and certain cancers in the long run. Read all nutrition labels and beware of added sugars in bread, salad dressings, and sauces. These include carbon monoxide, radon, and asbestos, all of which may be found in homes.  Carbon monoxide is a potentially fatal odorless chemical that is produced from furnaces, grills, and car engines. Side-effects include headaches, dizziness, and lethargy. Consider getting a carbon monoxide detector in your home, and keep your home properly ventilated. Homes and buildings should be properly tested for asbestos and radon. . Many religions and philosophies advocate fasting as a way of refocusing the mind and developing a sense of peace. While you're detoxifying your body, try to rid yourself of...


Употребляйте в пищу по 2–3 порции белка ежедневно. Увеличьте потребление жира. Ежедневно потребляйте углеводы. Потребляйте достаточное количество витаминов A и C. Включите в свой рацион цинк. Поддерживайте водный баланс организма.

Given the above summary, write a detailed text in English for it.

Protein is a necessary ingredient for skin and tissue growth. Eating 2 to 3 servings per day will stimulate wound healing. Some good sources of protein are:  Meats and poultry Beans Eggs Dairy products like milk, cheese, and yogurt, especially Greek yogurt Soy protein products Fats are needed for the formation of cells, so you'll need plenty to make your wound heal quickly and efficiently. Make sure the fats you're getting are polyunsaturated and monounsaturated fats, or "good fats." Saturated fats from junk foods won't help you heal and can cause other health problems. Sources of "good fats" that will help you heal are lean meats, vegetable oils such as sunflower or olive, and dairy products. Carbohydrates are important because your body uses them for energy. Without them, your body will break down nutrients like protein to get its energy. This can slow the healing process because protein and fats will be diverted from healing your wound. Prevent this by eating cereal, bread, rice, and pasta daily. Go for complex carbohydrates over simple carbohydrates. Complex carbohydrates are digested more slowly by your body, meaning they are less likely to spike your blood sugar. Foods containing complex carbs, such as whole grain breads, cereals, and pastas, sweet potatoes, and whole oats, also generally contain more fiber and protein. Both these vitamins help wounds heal by stimulating cell growth and fighting inflammation. They also fight infection while the cut is still healing.  Sources of vitamin A include sweet potatoes, spinach, carrots, herring, salmon, eggs, and dairy products. Sources of vitamin C include oranges, yellow peppers, dark green vegetables, and berries. Zinc helps synthesize proteins and develop collagen, helping your wounds heal. Eat red meats, fortified cereals, and shellfish to get enough zinc in your diet. Keep your fluid intake up to help improve circulation, which bring essential nutrients to your wound. Water also helps your body flush out toxins, which will help prevent infection.


Употребляйте в пищу продукты, которые полезны для мозга. Следите за общим состоянием здоровья. Поддерживайте здоровый режим сна. Занимайтесь физкультурой, чтобы усилить приток крови к мозгу.

Given the above summary, write a detailed text in English for it.

By and large, the healthy, balanced diet you should strive to achieve for overall health is also what is needed for a healthy brain that is better primed to encode memories.  Eat plenty of fresh fruits and vegetables, add in lean proteins and whole grains, and cut back on saturated fats, sodium, and sugars.  Foods rich in omega-3 fatty acids, such as salmon, tuna, soybeans, and walnuts, seem to be particularly beneficial to the brain and thus memory-building.  There are omega-3 and other nutritional supplements marketed as good for the brain and memory.  These are an option, but it is usually considered better to get your vitamins and nutrients through food. Drink plenty of water as well.  Dehydration negatively impacts the brain along with the rest of the body. In the same way that a healthy body fosters a healthy mind and therefore healthy memory abilities, unhealthiness and illness can hamper your short term memory.  Any circulatory problem that affects blood flow to the brain -- high blood pressure, for instance -- can have a negative effect on short term memory.  But other conditions like diabetes, thyroid problems, cancers, and so on can likewise have an impact.  Depression can also negatively impact memory abilities, particularly because it can impede your ability to focus. Some medications are known to have short term memory problems as part of their side-effects. If a person finds out that their medication is a factor in memory issues, they can always talk to their doctor about it. Practically anyone who thinks they may have short term memory problems worries about Alzheimer's disease or other forms of dementia.  Short term memory loss is indeed one of the first signs of Alzheimer's, but the significant majority of people with short term memory problems do not have that condition.  Even if you do have the misfortune of finding out you have some form of dementia, nourishing and exercising your brain and body, and working with your medical team to develop the best regimen of medications for your...


Употребляйте в пищу продукты, полезные для мозга. Измените режим сна. Уделяйте внимание дыханию. Регулярно занимайтесь физкультурой. Проводите время на природе. Делайте перерывы.

Given the above summary, write a detailed text in English for it.

The food you consume can have a profound affect on your brain power. Strive for a healthy diet, rich in brain food. A Mediterranean diet can increase your brainpower. This is a diet comprised of mainly fresh fruits and vegetables, legumes, healthy fats, and fish. Healthy fats include monounsaturated fats and are found in foods like fish, avocados, olive oil, and canola oil. Transitioning into a more Mediterranean-based dietary plan can help you increase your overall brain power.  Spinach is a powerful brain food. Eating three or more servings of spinach or other leafy greens like kale each day slows mental decline and increases overall brain function.  Simple sugars, like table sugars and brown sugars, as well as syrupy sweeteners like high fructose corn syrup, can have a detrimental effect on the brain. Saturated and trans fats, the kinds of found in red meat and dairy, have a negative effect on your mental level as well as overall health. Enriched, bleached, or refined flour, the flour found in white breads, white rices, and white pastas, also has a poor affect on the brain. Getting a solid 7 to 8 hours of sleep each night can increase brain power and promote logical thinking. To improve your sleep schedule, have a set bedtime and wake time that you do not deviate from, even on weekends. Stay away from electronic screens close to bedtime. Do not eat heavy meals late at night and work on engaging in a relaxing activity, like reading, in the hour before bed. Breathing increases brain power by increasing oxygen flow in the brain. Practice deep breathing exercises in the morning and before bed. Practice yoga, meditation, Pilates and other activities that focus on healthy breathing patterns. Physical exercise has a profound effect on cognitive abilities. In addition to being great for the body, a regular exercise routine can boost your mind's capacity for logic.  Make exercise a priority. Many people push exercise to the peripheral of their lives, not making the time necessary to go to the gym or go for a run....


Употребляйте в пищу продукты-антидепрессанты. Попробуйте пищевые добавки. Прекратите употребление алкоголя и других наркотиков. Обратитесь за помощью к психотерапевту.

Given the above summary, write a detailed text in English for it.

In addition to eating a balanced diet, increase foods that are known to help with depression. These include foods high in omega 3 fatty acids, such as salmon, sardines and walnuts, and food high in other healthy fats, such as avocados and coconut oil. There are many supplements on the market that are said to act as natural antidepressants. Be sure to talk with your doctor before adding supplements to your routine, as many are contraindicated with certain prescription drugs.  St. John’s Wort is a popular supplement that is said to treat depression and anxiety. 5-Hydroxytryptophan (5-HTP) is derived from an African plant, and is said to be an effective natural mood stabilizer. S-Adenosyl Methionine (SAM or SAM-e) replaces natural compounds mammals produce to stabilize moods. Green tea contains L-Theanine, a natural antidepressant. This may be taken in pill form or consumed as tea. Alcohol and drugs might alleviate the symptoms of depression in the short term, but they almost always make things worse after a while. To gain full control over your emotions, it’s best to cut them out entirely.  Alcohol is actually a depressant, and sometimes causes negative feelings to grow worse even while it is being consumed for pleasure. If you’re struggling with an addiction to alcohol or drugs, it’s important to get treatment right away. You won’t be able to lift yourself out of depression without outside help. Contact your local AA or NA group for more information. When you don’t feel you’re able to conquer your depression alone, know when it's time to seek outside help. Therapists are trained to help people develop new thought and behavior patterns to ease depression and prevent it from happening again. Your therapist will develop a treatment plan tailored to your needs.  There’s strong evidence that talk therapy, particularly cognitive therapy that concentrates on changing negative thought patterns, can be an effective treatment for depression, either alone or when combined with drugs. Pastoral counseling and 12-step...


Употребляйте достаточно белка. Ешьте больше фруктов и овощей. Ежедневно употребляйте зерновые продукты. Ежедневно употребляйте полезные жиры. Умеренно употребляйте различные лакомства и сладости.

Given the above summary, write a detailed text in English for it.

Protein takes care of things like body tissue, internal organs, and muscle as well as your immune system and hormones. People who are naturally thin consume adequate protein daily to help them maintain satisfaction throughout the day.  Try to eat more lean meat rather than fatty meat since leaner proteins are lower in calories. All skinny people eat lean meat, unless they are vegetarian.  The best sources of lean protein are fish, meat, poultry, eggs and low-fat dairy. You can also get protein from soy, nuts, seeds, legumes, and whole grains. Protein might be able to better satisfy hunger and to leave you feeling more satisfied for a longer period of time compared to other foods. It can also help you control your appetite and calorie intake.  The way to calculate how much protein you should be getting in your diet is 0.8 grams per kilogram of body weight. In general, this is about 46 g daily for women and 56 g daily for men. However, the amount will differ based upon age, gender, weight and activity levels. At minimum you want at least five to nine servings of fruits and vegetables every day. Those people who manage their weight easily, base large quantities of their diet on fruits and vegetables.  More of those servings should be veggies than fruit. This will help you get the nutrients you need to be healthy, with fewer calories.  Fruits and vegetables are a frequent choice in diets eaten by thin people. These foods are high in vitamins, minerals, antioxidants and fiber. They can add bulk to meals and snacks and help make meals more satisfying.  Choose whole fruits and vegetables over juice. Juices do not provide the healthy fiber found in whole, unprocessed fruits and vegetables. Many dieters limit or cut out carbohydrates, especially from the grain group. However, those who do not struggle with weight include grains on a daily basis. However, their choices are healthy, nutrient-dense grains.   Grains are a healthy food group that provides your body with a variety of vitamins, minerals and some fiber. In...


Употребляйте достаточное количество белка. Увеличьте потребление углеводов. Употребляйте пищу, содержащую омега-3 жирные кислоты. Помните о том, что стресс вреден для мышц. Высыпайтесь

Given the above summary, write a detailed text in English for it.

A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.  Adult men should eat about 56 grams of protein per day. Adult women should eat about 46 grams per day. Women who are pregnant or breastfeeding should eat at least 71 grams of protein per day. Teenaged boys should eat about 52 grams a day. Teenaged girls should eat about 46 grams per day. Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts. A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level. If you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.  To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.  Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk. These good fats stop the breakdown of muscle by interfering with the inflammatory process.  Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash. The recommended dose for omega-3 fatty acids is 1 to 2 grams daily When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress. Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific...


Употребляйте достаточное количество белков, чтобы помочь организму восстанавливаться. Пополняйте запас жизненных сил различными овощами и фруктами. Употребляйте в пищу полезное количество углеводов. Употребляйте ограниченное количество жиров. Получайте достаточное количество витаминов и минералов из полезного повседневного рациона. Употребляйте меньше соли. Пейте достаточное количество воды для очистки организма.

Given the above summary, write a detailed text in English for it.

Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.  Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts. Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts. Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.  Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes. Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes. Try to eat 4 servings of fruits and 5 servings of vegetables per day. Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.  Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods. Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets. Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads. About half of your daily calories should come from carbohydrates, with most of it coming from complex...


Употребляйте здоровую пищу, богатую антиоксидантами и жирными кислотами омега-3. Занимайтесь физическими упражнениями. Практикуйте технику релаксации или медитации, чтобы справиться со стрессом. Получайте полноценный ночной сон. Пейте много воды для увлажнения кожи.

Given the above summary, write a detailed text in English for it.

These foods will improve the appearance and texture of your skin. Avoid foods high in fat and sugar which cause oily skin.  For antioxidants, eat foods like blueberries, beans, cranberries, apples, whole grains, spinach, and peppers. In general, bright colored fruits and vegetables are high in antioxidants. For omega-3 fatty acids, eat foods like salmon, tuna, walnuts, and flaxseed. Especially if you don't eat fish, consider taking fish oil as a supplement. Avoid oily, greasy foods which aggravate oily skin conditions. Cut out unhealthy fats like in butter, beef, and fried food. Replace them with healthy fats found in foods like nuts, seeds, avocados, and fish. Eat natural foods and fresh fruits and vegetables as much as possible. Some vegetables known to be especially good for the skin include spinach, tomatoes, and carrots. In small amounts, chocolate is also proven to be good for your skin! Physical activity has been shown to provide a range of benefits to your skin, including preventing oil. Regular exercise will help keep your skin healthy and smooth.  Ease the stress in your life by exercising regularly. Aim to get physical activity four times a week. Go to the gym, go for a bike ride, or play a game of basketball with friends. Whatever you choose, make sure you're getting regular exercise. Make sure to always shower after exercise to wash away the sweat and bacteria. If you let it build up, it can lead to more skin problems. Physical stress on the body may also trigger higher levels of androgens causing the same chain reaction on oil production. People with a genetic predisposition to oily skin may have increased symptoms during menstruation or when suffering from allergies, colds and other conditions. Be prepared for this and counteract it with stress-reducing activities. There is a strong link between mental health and skin health. Stress is a frequent cause of acne and oily skin.  Work on keeping a positive mindset by cutting out stress in you life, and your skin will thank you!  The connection...


Употребляйте здоровую пищу. Поддерживайте водный баланс. Высыпайтесь. Регулярно занимайтесь физическими упражнениями. Избегайте стресса. Бросьте курить. Используйте косметику, подходящую для вашей кожи.

Given the above summary, write a detailed text in English for it.

. Make sure you follow a healthy diet, enriched with the vitamins and minerals your skin needs. Vitamins B, C, E, A and K all help keep your skin fresh and glowing.   Vitamin B forms the basis of skin, hair and nails. You can find this vitamin in foods like oatmeal, eggs, rice, bananas and even Vegemite. Vitamin C protects your skin against sun exposure. Vitamin C pops up in citrus foods such as lemons, limes, oranges, bell peppers, cranberry/grape juice, cauliflower, and leafy greens. Vitamin E also helps protect your skin against sun exposure, and can be found in foods such as olives, spinach, nuts, seeds and vegetable oils. Vitamin A is essential for repair of the skin tissue. Without it, your skin will look dry and flaky. Vitamin A is found in fruits and veggies, so load up. Vitamin K helps reduce dark circles under eyes, as well as bruises. Vitamin K is hidden away in leafy green vegetables, dairy products, and meats such as pork and liver. . As you probably know, drinking water is important for clear, healthy skin. This is due to the fact that your skin - like most other cells in the body - is composed primarily of water.   Without enough water, your skin can become dehydrated and look dry, tight and flaky. Over time, this can lead to the appearance of wrinkles. You need to drink a minimum of 2.5–3 liters (0.7–0.8 US gal) of water per day. Drinking water also helps to eliminate harmful toxins from the body, which would otherwise build-up and wreak havoc on your skin and overall well-being.  Although there's no exact scientific measurement of how much water you should be drinking a day (it varies from person to person and according to climate and physical activity) a good base would be 6 to 8 glasses. If drinking water isn't your thing, you can substitute by drinking plenty of green or herbal tea, or coconut water (which is said to be extra good for your skin). Alternatively you can add a slice of lemon to your drink to give it some flavour. Lemons are also extremely beneficial to the skin, so you'll be...


Употребляйте зелень. Очень важно получать витамин В12. Употребляйте продукты, богатые цинком. Найдите пищевые источники омега-3 жирных кислот.

Given the above summary, write a detailed text in English for it.

Dark, leafy greens, such as kale or turnip greens, contain large amounts of calcium, an essential nutrient to keep your bones strong and healthy. The government recommends you get 1,000 milligrams of calcium per day. A cup of raw kale has 137 milligrams of calcium. Vitamin B-12 is important in maintaining healthy blood cells. It will also help keep the iron up in your blood. If you become anemic, you may not have the strength to lift weights.  In the same vein, it's important to get enough iron in your diet to keep you from being anemic. Iron is in peas and lentils, as well as dark, leafy greens. One of the best ways to get both iron and vitamin B-12 is through enriched cereals. You'll also find vitamin B-12 in nutritional yeast.  The government recommends you get 6 micrograms of vitamin B-12 daily and 18 milligrams of iron per day. Most enriched cereals more than cover your vitamin B-12 needs in a single serving, some having as much as 28 micrograms per serving. Read the labels to make sure you are getting enough. A cup of lentils (already cooked) will provide you with 37 percent of your daily value of iron. Zinc helps keep your body healthy. Therefore, it's important to get enough in your diet so that you can continue to build muscle mass.  Beans, enriched cereals, and pumpkin seeds are a great way to get enough zinc in your diet. You should get at least 15 milligrams of zinc per day. To put this amount in perspective, you get 2.57 milligrams of zinc from 1/4 of cup of pumpkin seeds.  After testing your zinc blood levels, you may find that a zinc supplement would benefit you. Omega-3 fatty acids help keep you heart in good shape, your body's most important muscle.  For vegans, the best sources of omega-3 fatty acids are flaxseed, walnuts, and soybeans. Certain oils are also good sources, such as canola and soy.  The American Heart Association recommends eating sources of omega-3 fatty acids at least twice a week.


Употребляйте кофе в умеренных количествах. Не пейте много кофе за один раз. Попробуйте пить смесь обычного и безкофеинового кофе.

Given the above summary, write a detailed text in English for it.

A little bit of coffee goes a long way. It can temporarily suppress your appetite and may stimulate minimal calorie burning. But excessive coffee consumption can lead to increased stress levels and insomnia, both of which can lead to overeating. Just 1 or 2 cups of fully-caffeinated coffee per day may be enough to help you lose weight. In total, you should have no more than 400 milligrams of caffeine per day. This is the equivalent of four cups of brewed coffee, 10 cans of cola, or two “energy shot” drinks. Keep in mind that plain coffee is your best bet in terms of losing weight. One cup of black coffee has only 2 calories and no fat. Beverages like soda and energy drinks may be high in calories or have hidden sugar that can hinder your weight loss. If you want to reap the most weight-loss benefits from drinking coffee, consider spacing out your intake throughout the day. Not only can this give you an added boost at work or during exercise, but may also suppress food cravings. Stick to the daily limits as much as possible. For example, if you can safely drink 4 cups of coffee per day, you could have a cup in the morning, one at lunch, one mid-afternoon and a cup at dinner. Adjust the schedule to see what works best for you. If you want to drink more coffee throughout your day, try switching to a mixture of full and decaffeinated beans, often called half-caff. This will allow you to safely drink coffee up to eight times a day and may help you more effectively lose weight.  Make sure to read product labels to ensure you’re getting half-caffeinated coffee. The label may also indicate how much caffeine is in a cup. So long as you’re staying within the safe consumption limits every day, you can have as many cups of half-caff as you like. Make your own half-caff by mixing one-half cup of regular coffee with one-half cup of decaf coffee. Another trick is to drink a half a cup of regular coffee with a half a cup of hot water. If you use a Keurig, just leave the K-cup in the Keurig, and brew it again using the same K-cup.


Употребляйте меньше кофеина и алкоголя. Занимайтесь спортом.

Given the above summary, write a detailed text in English for it.

Many find that reducing their intake of these substances reduces the severity of cramps. In the days leading up to your period, ease up on the coffee and happy hour drinks. Try to avoid them entirely while you're actually feeling cramps.  If you have quite severe cramps, you may want to adopt a caffeine and alcohol-free lifestyle all month long, rather than just during your period. Try replacing coffee with black tea. You'll drastically decrease your caffeine intake, but it still contains enough to give you a little morning boost. Medical studies have shown that women who exercise more have less severe cramps. Exercising throughout the month will help keep your pain to a minimum, and continuing to exercise while you're actually feeling cramps can help loosen your muscles and make you feel better.  Do cardio exercise like running, swimming, and biking throughout the month. Add weight training to your routine, since it strengthens your muscles and improves overall health. While you're actually feeling cramps, lighter exercises like yoga or walking can help your cramps go away.


Употребляйте меньше соли. Постарайтесь сбросить лишний вес. Не носите тесную в бедрах одежду. Носите компрессионные чулки. Смените обувь. Попробуйте сделать массаж ног.

Given the above summary, write a detailed text in English for it.

If your diet is high in salt, it can contribute to swollen feet. When you have too much salt, your body holds on to it, and in the process, also holds on to extra water, which can contribute to swelling.  In addition to the feet and ankles, your face and hands can also be puffy when eating a high-salt diet. Most processed foods (such as canned foods, frozen dinners, and salad dressings) are high in salt (sodium), so buy more fresh produce and meats from the grocery store and prepare them at home.  Store-bought products especially high in sodium include canned tomato and pasta sauces, soups, salsas, crackers, pickled veggies, lunch meat, and even cheeses. Check the label for the sodium content, and look for words like "low-sodium." Even some fresh meats may be injected with salt and water.  Compare brands. Some brands will have less salt than others.  Your dietary sodium intake should be between 1,500 mg and 2,300 mg per day, depending on your gender and size. Because weight can contribute to swelling, losing weight can help with swelling in your legs. Try changing up your diet so you're eating more fruits and vegetables, lean meats, and whole grains, while slowing down on empty sugar calories. Incorporating a diet change with an increase in exercise can speed up the process. When you have tight clothing around your thighs, it can limit circulation. Therefore, try to skip garters and other types of clothing that may restrict circulation. Wearing compression stockings can help decrease the fluid in your legs. Basically, it wraps around your leg, giving it the support it needs to keep fluid from pooling there. You can find compression stockings online, at medical supply stores, and sometimes at your pharmacy. If you're having trouble with swollen feet, you probably need a new pair of shoes to help with your treatment. Change to shoes that grip your heel, provide enough room to wiggle your toes, and have good arch support. The best time to try on shoes is in the afternoon, as your feet will be the most swollen...


Употребляйте много протеина на завтрак. Перекусите темным шоколадом. Употребляйте больше витамина В. Избегайте полуфабрикатов и фаст-фуда. Подумайте о циклическом голодании.

Given the above summary, write a detailed text in English for it.

Protein has the ability to increase your brain’s production of neurotransmitters, and increases norepinephrine and dopamine levels in turn – all of which increases your alertness and problem-solving skills. This is especially important for breakfast to get you ready and raring to go for the day. Sugar for breakfast just leads to a crash in a couple of hours, slowing you down, and leaving you even hungrier than before. Dark chocolate is full of antioxidants and loaded with flavonols. It’s also high in magnesium, vitamins A, B1, B2, D, and E.3 It's a powerhouse of antioxidants that helps fight off free radicals. This makes sure our bodies stay healthy and strong. Not too much though, of course. Anywhere between 1 and 5 ounces a day is good. This little nutrient increases blood flow to the brain. You can find vitamin B in green, leafy vegetables, whole wheat, meat, eggs, and cheese. Just be sure that you don't get too much either! Talk to your doctor about the appropriate amount for you. Folic acid, riboflavin, thiamine, and niacin are all part of the structure of vitamin B. When you get vitamin B, you get a powerhouse of goodies all in one. Many studies have shown that a healthy diet is linked to a higher IQ, especially in children. To keep your brain firing on all pistons, stay away from junk food like cookies and chips and processed food – do the cooking at home to help your brain and your budget. Vegetarians have higher IQs on the whole, by about 5 points for both sexes. To get the extra boost, make "Meatless Monday" a regular thing throughout the week. IF, or intermittent fasting, has been shown to lead to increased brain power and higher level functioning. IF is where you don’t eat for 16 hours, and eat plenty for 8. It may or may not mean caloric restriction, depending on how you do it. You can also use this technique to manage your weight. Many fast intermittently and see great results in terms of weight loss. Just make sure you're doing it safely – fasting isn't for everyone (the elderly, expecting...


Употребляйте на завтрак полезную пищу Принимайте пищу три раза в день. Перекусы должны заряжать вас энергией. Употребляйте пищу, богатую клетчаткой. Употребляйте пищу, богатую Омега 3. Пейте воду. Не увлекайтесь кофеином. Не перебарщивайте с алкоголем.

Given the above summary, write a detailed text in English for it.

. Eating a healthy breakfast is the best thing you can do to start your day off on the right foot and to energize yourself before you walk out the door. Eating a nutritious and not-too-heavy breakfast will give you the energy you need to start the day and will keep you from crashing or getting tired before noon. You should eat a balance of lean proteins, healthy veggies, and some carbs to get your day started. Avoid foods that are too sugary like muffins or too greasy like bacon and opt for something filling but healthier instead. Here are some foods that can help you feel energized:  Oatmeal  Hard-boiled or sunny-side eggs made with low-fat butter Turkey bacon or ham Greens like celery, spinach, leeks, or kale Blackberries, raspberries, bananas, apples, or pears Whole wheat toast or whole wheat bagels Cereal with low-fat milk Yogurt and granola Though breakfast is the most important meal, you need to keep yourself energized throughout the day so you can continue to feel alert and motivated. Make sure to eat breakfast, lunch, and dinner, no matter how busy or tired you may feel. Have a balance of proteins, carbs, and fruits and veggies during all of your meals, and try not to have too heavy of a lunch, or you will feel yourself flatlining afterwards. Your dinner should be medium-sized so you don't wake up feeling too hungry, but not so heavy that you feel completely lethargic after you eat. Here are some great foods you can eat for lunch or dinner:  Lunch: salads with nuts and berries, tomato soup, turkey sandwich on whole wheat bread, salmon, polenta, and tuna with fennel. Dinner: salmon and quinoa, whole wheat pasta and lemon chicken, brown rice and mushrooms, and couscous and turkey. Your three meals are important, but so are the snacks you eat throughout the day that will keep you going. You should eat something at least every 3-4 hours even if you're not particularly hungry. Try to avoid going into any of your meals feeling lightheaded or incredibly hungry, because this will undoubtedly make you lose...


Употребляйте перед приемом пищи горькие травы. Попробуйте Марокканскую глину (рассул). Внесите изменения в свой ежедневный рацион. Старайтесь избегать стрессов.

Given the above summary, write a detailed text in English for it.

Some studies have shown that patients who have acne also have lower levels of stomach acid. Because of this, it can be a good idea to consume bitter herbs with meals. Bitter herbs can stimulate digestion and change stomach acid levels, possibly lowering the chances of a future acne outbreak.  Most extracts will have the appropriate dosage listed on the bottle. Some examples of bitter herbs include dandelion leaf and root, yarrow, wormwood, and gentian. Always consume bitter herbs with meals. Try adding dark, bitter greens to your meals or salads. For example, adding arugula can be a simple way to consume more bitters. Eating some dandelion leaves with your meal can be a simple way to add bitters to your meal. Many acne treatments may help reduce the effects of an outbreak, but can be harmful or rough on your skin. Using rhassoul clay may help to reduce the chances of future outbreaks without causing additional damage. Try applying some rhassoul clay to affected areas to help slow down oil production and possibly even prevent further outbreaks.  Mix 1 teaspoon (about 3.5 g) of rhassoul clay with warm water to create a paste. This can be worn as a face mask. You can try mixing other herbs into the clay for a greater effect. Green tea leaves can be a good addition if your face is oily. Adding chamomile can help with redness. Try to use rhassoul clay daily. Remove it if your skin starts to feel dry or tight. Your diet has a wide range of effects on your health and wellbeing. Diet can also have an effect on how likely you are to have an acne outbreak. Making some simple changes to your diet can be a natural way for you to lower the severity and frequency of acne outbreaks. Keep some of the following ideas in mind when reviewing your diet:  Try to steer clear of processed foods. Eat more whole foods instead, such as fruits, vegetables, whole grains, and lean proteins. Lower your intake of dairy products. Foods that are high in carbohydrates may trigger acne outbreaks. These include things like bread and pasta. . ...


Употребляйте переработанные продукты в умеренном количестве. Подберите здоровую альтернативу переработанным продуктам. Самостоятельно готовьте любимые блюда и закуски.

Given the above summary, write a detailed text in English for it.

Eliminating or reducing the amount of processed food in your diet may help you manage your weight better and improve your health.  However, the occasional snack or meal that contains processed foods is appropriate and most likely will not have any serious negative effects.  Choose wisely and decide what "moderation" truly is for you.  If a few of your favorite foods are processed, instead of eliminating them permanently, maybe you decide to have them every Friday night or just once a month. Remember, even removing some unprocessed foods from your diet is a great start.  How many or what particular processed foods you remove from your diet is ultimately up to you. The most common processed foods are sometimes the tastiest.  Think about what it is you like about a particular favorite processed food (like sweetness, saltines, or crunchiness) and see if there's a healthy alternative that can replace it.  For example, if you crave a little something sweet after dinner, instead of going for chocolate or ice cream, try cutting up some raw fruit or having a little plain yogurt with a drizzle of honey. If you're craving something salty and crunchy, try having a few carrots and celery sticks with homemade hummus. Preparing some of your favorite items at home allows you to control exactly what goes into your foods while still enjoying them.  Easy items to prepare at home include dressing, sauces or marinades; granola or muesli; soups, stews, and broth; baked goods like muffins, cookies, granola bars or whole wheat bread or dips like hummus. You can also recreate fast food meals at home.  Homemade chicken nuggets and baked fries is a great alternative to the restaurant version.


Употребляйте подходящую для ваших целей пищу. Ешьте богатую белком пищу. Ешьте больше здоровой пищи.

Given the above summary, write a detailed text in English for it.

If you want to build a lot of muscle, you need to eat a lot of protein. Studies have shown that people who eat protein gain muscle faster than those who don't. The reason is simple; your body uses protein to build muscle. The more protein you give your body, the more muscle you can build. If you're just beginning a workout routine, it's very important to get enough protein if you want to see fast results.   For every pound of body weight you have, you need to eat .73 grams (0.026 oz) of protein. For example, a 180 pound man would need to eat 130 grams (4.6 oz) of protein every day. It's best to evenly split your protein intake over three meals so that your body absorbs it properly; so, if you needed 120 grams (4.2 oz) of protein a day, you would eat about 40 grams (1 oz) of protein with each meal. Think about what foods you like. How many of them are high in protein? For example, lean beef is an excellent source of protein. In a four ounce serving of lean ground beef there are 29 grams (1 oz) of protein. If you like lean beef, try to incorporate this into your diet more often. If you don't eat meat, quinoa is also an excellent source of protein, with eight grams of protein per cup serving. Other good sources of protein include beets, eggs, brown rice, Greek yogurt, and chicken. Don't eat too much of the same thing; try to vary your diet so that you stay healthy. If you're trying to build muscle, you need to give your body the tools it needs to build that muscle. That means that you'll be eating a lot more calories than you're used to eating. To find out how many calories you need, multiply your body weight by twenty. For example, a 180 pound man needs to eat 3,600 calories per day to gain muscle.  Make sure you're working out hard in the gym! If you eat over 2,000 calories a day without any exercise you could gain fat instead of muscle. Stay away from sugary and fatty food! Get most of your calories from meats, vegetables, grains, and fruits by eating a balanced diet.


Употребляйте подходящую пищу. Ешьте больше фруктов и овощей. Ешьте полезные виды мяса. Увеличьте потребление пищевых волокон. Избегайте некоторых видов пищи. Принимайте биологически активные добавки.

Given the above summary, write a detailed text in English for it.

Though it is not widely accepted in mainstream medicine, fibromyalgia is considered to have inflammatory or chemical-sensitive components. Because of this, following an anti-inflammatory diet can be beneficial. The anti-inflammatory diet emphasizes whole foods, preferably organic foods if possible. It also avoids all preservatives and additives. On this diet, avoid all processed and prepared foods. You should increase the number of fruits and vegetables you eat every day. Fruits should constitute about half of your food intake per day. Include a variety of fruits, especially berries, such as blueberries, raspberries, strawberries, gooseberries, and blackberries. They have antioxidants and other components that have anti-inflammatory properties. Make sure to also include a variety of vegetables. Dark leafy greens, such as Swiss chard, spinach, mustard greens, broccoli, Brussels sprouts, and field greens, have tons of vitamin E, which helps reduce inflammatory molecules in your body. There are certain kinds of meats that can help you decrease inflammation related to fibromyalgia. Increase fatty fish, which contain omega-3 fatty acids. These are natural anti-inflammatory substances. This includes salmon, tuna, cod, and other fresh fishes. Avoid red meat unless it is grass-fed and organic. Foods high in fiber have been shown to help reduce inflammation markers in the blood. Eat more foods with whole grains, such as wheat bread, whole wheat pasta, long grain brown rice, and other healthy grains. Nuts, rich in fiber as well as antioxidants and other inflammation-fighting vitamins and minerals, can help repair damage caused by inflammation. There are certain foods and condiments that you should avoid. This includes sugar and sugar substitutes that are not naturally derived, such as Splenda or Equal. Also avoid hot beverages, alcohol, coffee, and hot, spicy foods. These can open up the blood vessels and cause flushing, which leads to inflammation. You can, however, add in spices such as ginger, turmeric, and garlic,...


Употребляйте полезную для мозга пищу. Высыпайтесь. Выполняйте физические нагрузки. Научитесь медитировать Пейте воду, воду и еще раз воду. Избавьтесь от стресса. Выучите что-нибудь новое.

Given the above summary, write a detailed text in English for it.

There are lots of different foods that can help boost your brainpower. Conversely, some foods — foods high in sugar and refined carbohydrates, "junk food" and soda — dull brain processes and make you foggy and sluggish.  Try foods that are high in omega-3 fatty acids like walnuts and salmon (although eat this sparingly because of the possibility of a higher mercury content), ground flaxseed, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans. Omega-3 fatty acids improve blood circulation, and boost the function of neurotransmitters, which help your brain process and think. Foods high in magnesium are important (such as chickpeas or garbanzo beans) because they help with message transmission in your brain. Scientists have linked a diet higher in blueberries with quicker learning, better thinking and better memory retention. Choline, which occurs in vegetables like broccoli and cauliflower, has the potential to help with the growth of new brain cells, as well as boosting intelligence longer in older adults. Complex carbohydrates give your brain and body energy over a longer period of time. Try eating food like whole-wheat bread, brown rice, oatmeal, high-fiber cereal, lentils, and whole When you aren't getting enough sleep, everything that your brain does is worsened because of it. So creativity, thinking, cognitive functioning, problem-solving, memory, all these are tied to getting enough sleep. Sleep is especially necessary for memory functions, so make sure you're getting to the deeper stages of sleep to allow for memory processing.  Turn off any electronics at least 30 minutes before going to bed. That means cell phones, computer, iPod, etc. Otherwise your brain will be over-stimulated as you're trying to sleep and you'll have greater difficulty in falling asleep and getting to the necessary stages of sleep. For adults it is best to get at least 8 hours of sleep. Physical exercise can do things like enhance the oxygen flow to your brain, which will help it better process...


Употребляйте полезные продукты питания. Не забывайте о физической нагрузке. Следите за достаточной продолжительностью ночного сна. Подумайте о применении альтернативной медицины.

Given the above summary, write a detailed text in English for it.

Eating nutritious meals at regular intervals can help you stay calm and feel safe. Eat a broad range of foods to get the nutrients your body needs. Eat fruits and vegetables every day, and make sure you don't skip your carbohydrates or protein. Replace alcohol and caffeine with water. Alcohol and caffeine both have properties that can increase anxiety. Regular exercise releases endorphins that increase your sense of well-being and reduce stress. Exercise will boost your mood and help you sleep. If you don't have a regular exercise routine, try going for a brisk half-hour walk each day. Anxiety interferes with sleep, and lack of sleep makes anxiety worse. Try to stop this unhealthy cycle by sleeping on a set schedule, keeping your bedroom peaceful and free of electronics, and avoiding food for several hours before bed. Adults need 7-8 hours of sleep a night, with as few interruptions as possible. Kids and teenagers need 9-11 hours. Some people have good results trying alternative medicine treatments. If you're interested in trying one of these treatments, speak with your regular doctor before replacing or altering any of his or her recommendations. They might be able to help you find alternative treatments, such as meditation and yoga, that compliment and extend the relaxation techniques you have been prescribed.  Acupuncture is the ancient Chinese practice of inserting needles into specific points of the body. There is increasing evidence that acupuncture can be a helpful treatment for anxiety.  Studies have shown that yoga and meditation are both helpful when it comes to treating both physical and mental symptoms of anxiety.


Употребляйте поменьше алкоголя. Следите за дневным количеством потребляемой вами пищи. Ограничьте употребление бесполезных продуктов. Избегайте продуктов из сои, не подвергшихся ферментации. Ешьте меньше красного мяса.

Given the above summary, write a detailed text in English for it.

Estrogen is metabolized and filtered by the liver, but high levels of alcohol can decrease liver function. When liver function decreases, estrogen levels can increase.[citation needed]  If you have borderline high estrogen levels, limit your alcohol consumption to one glass per day or less. If you are already experiencing estrogen dominance, however, cut alcohol out of your diet completely. Alcohol contains estrogen-like substances (phytoestrogens) derived from the plants that are used to make the alcohol.  Such substances have been found to act as estrogens in mice and humans. Roughly 80 percent of estrogens acquired through diet come from cow's milk and dairy products made with cow's milk.[citation needed] Opt for non-dairy milk products, like almond milk or rice milk, instead.  Cows are often milked during pregnancy, when their estrogen levels are highest, which is why cow's milk can contain such high doses of estrogen. When you do consume dairy, choose helpful dairy sources. Yogurt can be especially beneficial since it contains probiotics. Caffeine, fat, and sugar can all increase estrogen levels in the body, so you should limit these foods as much as possible. For instance, even one cup of regular coffee can increase estrogen levels.[citation needed] Drinking up to four cups a day can raise your estrogen levels by as much as 70 percent.[citation needed] Soy contains plant compounds called "isoflavones" that mimic estrogen, so if you have high estrogen levels in your body, consuming unfermented soy can aggravate the estrogen's effects. Unfermented soy products include tofu and soy milk. Red meat can contain hormone additives, and these additives can boost estrogen levels in your body or behave like estrogen in the body.[citation needed] When you do eat meat, look for meat labeled as “organic” or “natural.” Consuming this meat will still cause you to consume the estrogen left over from the animal's natural stores, but you will not consume any abnormally excessive amounts of estrogen this way.


Употребляйте порции пищи, которые соответствуют вашей активности. Избегайте бесполезной еды. Отдавайте предпочтение питательным продуктам. Пейте много воды и избегайте вредных напитков. Не полагайтесь на странные диеты.

Given the above summary, write a detailed text in English for it.

If you're trying to get toned, you'll want to start by burning any excess fat that you might have in a healthy way. Regardless of the weight you're  at, eating the right amount of food for the amount of activity you get is a healthy choice. Talk to your doctor about the recommended calorie intake for your size, age, and activity level. You don't have to count calories but you should use your recommended daily intake to get an idea of roughly how much food you should eat. You might be eating too much but you also don't want to end up eating too little.  For most people, our bodies will start burning fat when we burn more calories (a form of energy) than we take in. If you have fat that you need to burn before you can look toned, you'll need to make sure you're taking in slightly fewer calories than your body really needs. Don't make the change too dramatic, however. Too few calories and your body will think that there's a famine going on, causing it to absorb and create as much fat as it possibly can. For example, an average height 16 year old girl who weighs 120 lbs and exercises about once a week would need around 1800 calories a day to maintain the weight that she's at. If she wanted to lose weight, she might want to lower that amount to 1300-1350. To burn fat but also to take care of your overall health, you should avoid foods that are bad for you or that add a large number of calories without adding any nutrition. These tend to be some of our favorite foods, but they are often what pushes us over the edge into overeating.  Generally, you want to avoid unhealthy fats (trans fats), sugar, and carbohydrates with very few nutrients. These include items like butter, chips, french fries, commercial baked goods, candy, commercial pizza, mayonnaise, soda, processed meat, and white bread. You'll also want to watch out for some “health” foods. Smoothies, for example, often contain a huge amount of sugar. For example, even Jamba Juice's healthy options still contain the equivalent of 24 sugar cubes. If you want to...


Употребляйте пробиотики. Ешьте меньшими порциями. Употребляйте достаточно (но не слишком много) пищевых волокон. Ограничьте употребление кофеина и алкоголя. Ограничьте употребление молочных продуктов и/или клейковины. Попробуйте перечную мяту.

Given the above summary, write a detailed text in English for it.

A gut that never makes noises can be a sign of an unhealthy digestive tract, but so too can an overly noisy intestine. One way to keep your internal ecosystem healthy is to eat probiotic foods that encourage the growth of healthy bacteria in your system.  Good choices for probiotic foods include sauerkraut, natural pickles, kombucha, yogurt, unpasteurized cheese, kefir, miso, and kimchi.  Having healthy bacteria in your intestines aids digestion, which can cut down on noises that may come from an unhealthy gut. Eating too much at a time puts strain on your digestive system that isn't good for your health and can increase the occurrence of unpleasant noises. Instead of eating big meals, try eating several smaller meals throughout the day. This will keep your stomach from going empty, while also giving your system adequate time to digest. Fiber helps keep the food you eat moving through the system in a regular, healthy way.  Fiber is good for your digestive system, and actually has healthy, cleaning effect. Beware, however — too much fiber can create gas and contribute to gut noises.  Women need 25 grams of fiber per day. Men need 38. Most Americans only eat 15. Whole grains and leafy greens (as well as many other vegetables) are great sources of fiber. Caffeine can upset your gut by increasing acidity and increase embarrassing noises. Alcohol and other chemicals (including those found in some medications) may further exacerbate the problem. In particular, avoid drinking coffee on an empty stomach. The combination of all that fluid and the potential irritation caused by the caffeine and acidity can lead to a chorus of gurgles and groans. Sometimes, an unhealthy (and noisy) gut can be a sign that you have a food intolerance, which may be irritating your stomach and intestines. An intolerance to dairy or gluten (wheat), in particular, is a common problem that can lead to gut noises.  Avoid foods containing dairy or gluten for a week or two and see if you notice any improvement. If so, you may have an intolerance....


Употребляйте рекомендуемое количество калорий. Контролируйте потребление углеводов. Ешьте крахмалистые продукты в умеренных количествах. Ешьте фрукты в умеренных количествах. Ешьте в умеренных количествах на протяжении всего дня.

Given the above summary, write a detailed text in English for it.

When pregnant, women who were of a normal pre-pregnancy weight should consume 30 Calories/kilogram/day, based on their current pregnant weight. Women who were obese prior to becoming pregnant can reduce this number by up to 33%. These women should consume about 25 Calories/kilogram/day based on their current pregnant weight. Remember – these are simply guidelines. A detailed discussion with your healthcare provider is important to arrive at a caloric recommendation that is right for you.  Purchase a food scale to measure your food. This will help you to know what one serving is. By reading food labels, you can estimate the calories and macronutrient content contained in each portion of food. Monitor your caloric intake by keeping a food diary. A food diary can be kept by hand in a small notebook. Write down what you eat then look up the calories either on the internet or in a calorie reference guide. There are also smartphone apps available that make calorie tracking easy, such as www.myfitnesspal.com. Combine the food diary with weighing yourself on a regular basis to determine if you are gaining or losing weight. If you are not gaining enough weight, try increasing your daily calories by 200-500 calories per day. Continue to track your weight to see if this gets you back on the right track. Carbohydrates are one of three macronutrients we must consume. The other two are protein and fat. There are three main kinds of carbohydrates – sugars, starches, and fiber. Sugars are the simplest type of carbohydrate. Sugars include fructose, glucose, and sucrose, and some other molecules. Starches are also known as complex carbohydrates, and are made up of many sugars linked together in a chain. Fiber is a type of carbohydrate that humans cannot break down. When a person eats sugars or starches, they eventually are broken down and turned into glucose. Sugars (glucose is a sugar) are converted to glucose more quickly than complex carbohydrates. Fiber is not converted to glucose, as it is indigestible.  There is no magic...


Употребляйте сбалансированное сочетание протеинов и жиров. Пейте много воды. Завтракайте каждый день. Наполните свой день клетчаткой. Не ешьте продукты с пустыми калориями.

Given the above summary, write a detailed text in English for it.

Studies show that eating lean proteins like chicken, lean beef, beans, and healthy fats found in fish, avocados, nuts, and seeds promotes fat loss. Choose proteins and fats that are hormone-free and unprocessed.  Consuming 1200 mg calcium per day may help you reduce your body fat. Aim for three servings of dairy a day. Choose products made from skim milk to lower the number of calories you take in from dairy each day.  Choose olive oil and grapeseed oil over canola oil and butter when you cook. Studies show that drinking plenty of water actually increases the body's metabolic rate, leading to more fat loss. Aim for 2 litres of water per day, more if you're active.  Replace alcohol, soda (including diet soda), coffee, and other drinks with water. Start your day by drinking a large glass of water when you wake up, before you eat breakfast. Starting your day off with a healthy breakfast gives you the right foundation for eating well all day long. Because your metabolism slows down at night, eating breakfast in the morning can boost your metabolism to a more active state. If you skip breakfast, you'll be more likely to eat too much or lose your willpower to eat nutritious foods later in the day.  Eat a lot of protein and fiber at breakfast to keep you full for several hours. Fruit, eggs, and vegetable smoothies are great breakfast choices. Avoid eating pancakes and other baked goods for breakfast. These give your body a shot of sugar without wholesome nutrients, so you'll get hungry faster. Plus, you'll be starting the day at a dietary disadvantage. Soluble fiber, which is found in fruit, vegetables, and whole grains, lowers insulin levels in your body and leads to fat loss.  Eating plenty of fiber with every meal will also make you feel full faster, so you won't be as tempted to eat high-calorie foods.  Eat whole fruits and vegetables. Fresh, whole vegetables and fruits like apples, cherries, oranges, broccoli, spinach, kale, and sweet potatoes have a lot of fiber. Eat whole grains. Try steel cut oatmeal instead...


Употребляйте свежую и полезную пищу. Следите за здоровьем зубов. Занимайтесь спортом. Посещайте терапевта и стоматолога два раза в год.

Given the above summary, write a detailed text in English for it.

Whether you cook for yourself or eat out, eat plenty of fruit, vegetables, and lean protein. Avoid excessive sugar, salt, and fat. Brush at least twice a day. Floss daily. Rinse once a day with mouthwash or a hydrogen peroxide solution to fight gum disease. Keep your sugar intake low and keep soda, gum-chewing, and candy to a minimum Make sure to do at least a half-hour of a cardiovascular workout three or more times a week.  Develop a daily, at-home routine that includes stretching and cardio. Get a gym membership and learn how to use the machines. Also consider consulting a personal trainer to develop a good gym routine. Walk or bike instead of driving or riding public transit whenever possible. Avoid smoking, excessive caffeine and alcohol, and abuse of other substances. Keep a low level of stress. Finding regular methods to reduce stress and blow off steam can help you avoid heart disease, hypertension, and other conditions. Also visit specialists like optometrists and nutritionists depending on your personal needs.


Употребляйте только прозрачные жидкости и пищу за 24 часа до проведения процедуры. Не употребляйте твердую пищу и непрозрачные жидкости за 24 часа до колоноскопии. Выпивайте четыре стакана прозрачной жидкости при каждом приеме пищи. Примите слабительный препарат для подготовки к обследованию, который назначил врач.

Given the above summary, write a detailed text in English for it.

This is the only type of liquid or food you can consume the day before your colonoscopy. A liquid is deemed "clear" if you can see through it to read a newspaper. Clear liquids include the following:  Water Apple juice without pulp Tea or coffee without milk Clear chicken or vegetable broth Soda Clear sports drinks Flavored gelatin Popsicles Hard candy Honey Any liquids containing pulp or dairy and almost all solid foods should be avoided. Don't eat or drink the following:  Orange juice, pineapple juice or any other juice you can't see through Dairy products like milk or milk shakes, cheese, etc. Smoothies Soups with chunks of food Grains Meat Vegetables Fruit You can drink them at meal times or whenever you prefer. This will help you stay hydrated and minimize hunger pangs. Also, it'll help clear out your system before the test.  For breakfast, you could have a glass of coffee without milk and a glass of apple juice. During your coffee break, you could have a cup of coffee and a glass of water. Throughout your workday, you could sip on another 2 glasses of water. You could have a glass of sports drink and a glass of clear broth for lunch. As an afternoon snack, you could have clear hard candy, popsicles or jello. For dinner, you might have a glass of tea and a glass of vegetable broth. After dinner, you might relax with a cup of hot tea and a glass of water. Your doctor should have given you a prep medication that you should begin taking at 6:00 pm the day before the test. The prep medication will help to clear your colon for the following day. Sometimes doctors prescribe split prep medication, which means that half should be taken in the evening and half the same day of the test. Follow your doctor's instructions and the instructions on the prep medication packaging. After taking the prep, you'll have diarrhea until your colon is empty. Eventually, your diarrhea should look similar to urine, as it will contain only the clear liquids you've been consuming the day before the test.  If your stool still looks...


Употребляйте травяной чай и другие не содержащие кофеина напитки. Ешьте острую пищу и такие продукты, как имбирь и чеснок, чтобы уменьшить заложенность. Пейте воду на протяжении дня, чтобы ваш организм не испытывал нехватки жидкости. Пейте спортивные напитки и соки, чтобы поддерживать электролитический баланс. Исключите из своего рациона жирную пищу, так как она увеличивает выработку слизи.

Given the above summary, write a detailed text in English for it.

Hot liquids in general help to dissolve the mucus that causes chest congestion, but tea offers a double benefit by adding in helpful herbs and spices that can ease chest pain and congestion. Brew up a cup of peppermint, ginger, chamomile, or rosemary tea to drink 4–5 times a day. Add a bit of honey for sweetness and extra mucus-fighting power. Avoid caffeinated drinks like black tea, green tea, or coffee. Caffeine can actually stimulate mucus production and make your chest congestion worse. Certain foods can help clear mucus out of your chest. These foods encourage your body to expel mucous by irritating your nasal passages and causing them to secrete thin, watery mucous that's easily expelled and that takes other, thicker mucous along with it. Try upping your consumption of spicy foods, citrus fruits, garlic, onion, and ginger for easy chest congestion relief. Incorporate these foods into your lunch and dinner menu for 3–4 days for congestion relief.  Some non-spicy foods have been shown to have chest-clearing benefits as well. These include licorice root, guava, ginseng, and pomegranate. Many of these spicy foods also have anti-inflammatory effects that could help with chest congestion, but these are only long-term effects and will take months to take hold. Drinking plenty of water is especially helpful in clearing out chest congestion, especially when the water is hot. Not drinking enough liquids will cause the mucus in your chest and throat to coagulate and thicken, making it stickier and harder to get rid of. Drink water throughout the day and with your meals to thin out the mucus in your body. There's no set number of glasses that people should drink during the day, since the amount you drink depends on many factors. Instead of counting glasses of water, just drink when you're thirsty. When you are sick, your body works hard to kill your infection and this can significantly deplete your body’s stock of electrolytes without restoring them. Drinking sports drinks is an efficient way to get the...


Управление контактами. Настройте адрес электронной почты. Настройте другие параметры.

Given the above summary, write a detailed text in English for it.

Enter the contacts manager on your phone and add new contacts that you will be communicating with on your phone. If your phone is Wi-Fi capable, you will be able to receive and send e-mails through your phone. Set your e-mail up with your phone’s e-mail app. Personalizing settings, like wallpaper, ringtones, alarms, and that sort of thing, can be done last. This usually takes the most time as you will be figuring out which sounds and wallpapers work for you.


Управляйте волнением с помощью методов борьбы со стрессом. Знайте, чего следует избегать. Говорите медленно и четко. Установите зрительный контакт. Помните, что все присутствующие — такие же люди.

Given the above summary, write a detailed text in English for it.

When you're waiting for your turn to speak at the podium, calm, quiet relaxation will probably be the last thing on your mind. However, knowing how to calm your nerves ahead of time can make an otherwise stressful speech a relative breeze. Below are just a few patented techniques to help minimize problems caused by a case of the jitters during your speech:  Rapid heartbeat: Breathe deeply and slowly. Concentrate on someone in the room you're comfortable around, like a friend or family member. Start delivering the words of your speech — you'll naturally relax once you start talking. Racing, panicked thoughts:  Take deep breaths. Look out into the audience and see the humor in their blank, expressionless faces. Alternatively, imagine that the members of the audience are somehow unimportant or laughable (e.g., that they're all in their underwear, etc.) Dry mouth: Bring a bottle of water with you onstage to drink as you need it. Consider also chewing gum before (but not during) your speech. Mimicking the process of eating can have a calming effect on the emotions. In addition, it can stimulate saliva production, preventing a dry mouth. Trembling: Breathe deeply and slowly. If necessary, try slowly tensing and releasing the muscles in the trembling body part to work out the excess energy from your adrenaline high. Above all, relax. You've prepared, so you have no reason to worry about how the speech will turn out. Worrying will only make it harder to deliver the great speech that you're perfectly capable of giving. Even people who otherwise have no tics or neuroses sometimes develop strange repetitive behaviors when put under pressure in public. The best cure for nearly any sort of tic is to relax with the techniques listed above. However, in addition, making a mental list of common speech-giving tics ahead of time can allow you to catch them if you notice them appear while you're delivering your speech. Below are just a few of the most common problems you'll probably want to avoid:   Hurrying or rushing through...


Управляйте доской руками. Используйте панель форматирования для доступа к специальным инструментам. Используйте перо для написания текста. Используйте ластик, чтобы стереть любые ошибки. Используйте Notebook, чтобы запустить на интерактивной доске браузер, Powerpoint или видео. Сохраните свою работу. Поделитесь своей работой с другими.

Given the above summary, write a detailed text in English for it.

You can use your fingertips just like you would with a standard mouse. Tapping your fingertip on the board once will activate the cursor, and from there you can try other functions.  To select an icon or open a file, tap your finger on the icon twice in quick succession. If you want to right click something, hold your finger down in one spot. For dragging and dropping files or icons, hold your finger down on it, then drag it to where you want to drop it. The formatting toolbar is visible at the top of your Smartboard and also within Smartboard Notebook on your computer. Each button controls a different function. All you have to do is tap the button on the board with your finger to activate them.  There are dozens of possible buttons depending on your software, but some are more common than others. Save, Pen, Erase, and Undo/Redo are some of the most popular. Tap each icon to perform the command. Many of these buttons are common functions in other programs. If you aren’t sure how to use them, talk to your office administrator or consult your Smartboard user guide. The Smartboard pens are stored in a pen tray below the board, just like on a regular whiteboard. Pick one up and hold it up to the board. When a box appears on the screen, that means you’re ready to write.  You can write and draw just like you would with an ordinary pen. To change colors, put the pen back in the tray and pick up a different color. You can’t scroll when you’re in writing mode, so be sure the screen is where you want it to be before you pick up the pen. To exit writing mode, put the pen back in the tray. You can also activate the pen function by tapping the pen button on the toolbar. This will also bring up specialized pen functions, like Draw Shape or Handwriting to Text. The pen tray will also have an eraser. You’ll use this just like a regular eraser—simply press it against the writing you want to erase and rub it back and forth until it disappears. You can also use the eraser to trace a big circle around everything you want to...


Управляйте стрессом. Окружите себя людьми, которые вас поддерживают. Не забывайте об удовольствиях. Подумайте о консультации специалиста. Используйте технику аффирмаций.

Given the above summary, write a detailed text in English for it.

Make attempts to manage and reduce stress in your life. Sources of stress might include having a lot to do with work, school, or taking care of someone else. Identify what you have control over, which is usually just your reaction to the stress. Practicing relaxation techniques will increase energy, motivation, and productivity. Some simple techniques to reduce stress include:  Taking 5-30 minutes every morning for meditation or morning pages. Using imagery by finding a quiet spot, closing your eyes, and using all of your senses to imagine a deeply relaxing and peaceful scene. Imagine a space that's meaningful and calming for you. Trying progressive muscle relaxation, where you alternatively tense and relax the muscles throughout your body. Practicing deep breathing. Trying tai-chi or yoga. Keeping a journal. Taking a hot bath or shower. Spend time with friends, family, and others who make you feel good about yourself. Choose people who respect your needs and boundaries. Make sure the people you spend time with are considerate, reliable, and supportive of your goals. Avoid people who drain you, belittle you, or stress you out. It's important to make time for fun and leisure, especially when you're stressed. Remember to engage in a variety of things for fun and involve other people. Try one of these ideas:  Have a date night once a week with your spouse or with your friends.  Re-read a favorite book. Watch a favorite movie. Find a hobby to enjoy. Listen to peaceful music. Buy an adult coloring book. Know when you're feeling overwhelmed and don't be afraid to seek professional help. Needing to talk to somebody doesn't make you broken, it makes you human. Put effort into finding somebody you can trust and connect with. If you're not able to form a relationship with your therapist, the arrangement won't be beneficial. Counseling is beneficial to self-care because it:  Gives you a safe place to talk and process. Helps you deal better with daily stressors and worries. Allows you to get an objective opinion....


Управляйте чувством голода. Контролируйте размеры порций. Посетите тренажерный зал. Попробуйте приготовить любимые блюда китайской кухни в домашних условиях.

Given the above summary, write a detailed text in English for it.

Before you even get your Chinese takeout meal, make sure you're managing your hunger appropriately throughout the day. Try to plan when you are going to have Chinese takeout instead of impulsively ordering when you are starving.  If you go into a tasty Chinese takeout meal and you're starving, you're more likely to overeat.  This means much larger portion sizes and more calories by the end of your meal. To calm your hunger down before a meal, try having a large glass of water or flavored water.  This can help fill your belly with a calorie-free liquid and make your brain feel less hungry.  Also don't skip meals throughout the day.  Even though you know you're going to be indulging in a higher calorie meal, skipping meals can lead to increased hunger.  Consider having a small snack about two hours before your takeout arrives.  Including a small snack can help calm hunger and decrease the risk of overeating.  Go for something like:  a small piece of fruit, a low-fat cheese stick, a small cup of yogurt, or a hard boiled egg. Following the appropriate portion size when eating higher fat or higher calorie foods is key.  Keeping portions in check will also help keep your overall calorie intake in check as well.  Many Chinese takeout entrees are large and can be split.  Offer to split with your spouse, family member or friends. You can also order a small or side orders instead of a large or entree sized meal. When your takeout arrives, try immediately packing up half your entree or meal for lunch or dinner the next day.  If it's out of sight, it's out of mind. If you're planning on a more indulgent meal during the day, make sure to make a pit stop at your gym or fit in a workout.  Although you won't be able to work off your entire meal, going to the gym can help burn a few extra calories to help keep your diet or weight in check. Also, by going to the gym, you're doing something healthy and positive for yourself.  This can help keep you in a "healthy mindset" while you're ordering and eating your takeout. In...


Управляйте эмоциями в позитивном ключе. Отслеживайте негативные мысли и изменяйте их. Ведите позитивные внутренние диалоги. Занимайтесь тем, что делает вас счастливым. Концентрируйтесь на хорошем.

Given the above summary, write a detailed text in English for it.

Studies suggest that people who have a history of depression may be more likely to use emotional regulation that actually keeps them depressed. This type of emotional regulation is associated with using negative coping strategies (such as drinking alcohol to excess) which increases depression instead of reducing it. Avoid rumination. When you ruminate, you replay a negative situation again and again in your mind. While you may be replaying a situation to try and pinpoint what, exactly, went wrong, ruminating tends to only intensify negative feelings and offers little insight. Instead, try asking yourself: "What, if anything, can I change?" Make a list of small, manageable goals that address things that are within your power to change. It may also help to disrupt the thoughts if you go for a walk or exercise. Everyone has negative thoughts from time to time. However, the more negative thoughts you have, the more depressed you may feel. This is because our thinking has much to do with how we feel. Instead of believing negative self-talk, you can learn to challenge them and develop positive thinking habits. Think of your thoughts as hypotheses or fleeting ideas instead of as facts. If you have a negative thought such as, “This situation is terrible. I hate it,” question your perception of the situation. This is called cognitive reappraisal. Is it all that bad? Is it really so terrible or can you try to cope with it? It is possible that you can change the way you think about it or find a way to help it be better? Tell yourself, “It isn’t so bad. It sucks, but I can deal with it.” Individuals who suffer from depression may get into the habit of self-loathing or negative self-talk. Some examples include thinking, “I’m not good enough. I’m a failure. I’m stupid.” If you have similar negative thoughts, these will most likely lead to negative emotions. In order to combat this thinking you can use positive affirmations. An example of a positive affirmation is thinking, “I’m doing the best I can and it’s good enough for...


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

Given the above summary, write a detailed text in English for it.

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


Упражнения. Улыбайтесь, когда это возможно. Проводите время на солнце. Проводите время с друзьями.

Given the above summary, write a detailed text in English for it.

. Exercise can release endorphins that change your mood for the better, and staying in shape will ensure that you're able to do the things you want to do. Don't let your lack of health keep you from being free to do what you want to do. Choose something you enjoy doing, as exercise should be fun in itself rather than being viewed as a means to something else.  Release endorphins to free your spirit. Endorphins are your body's own mood lighteners, bio-chemicals produced by your brain in response to pleasant experiences. Endorphins help you to free yourself from unhelpful emotions that can trap you in ongoing cycles of negativity. The ways to help release endorphins do you good, such as exercising, socializing and laughing, all freeing you up to focus on the things that truly matter to you in life. and smile whenever possible. Your smile changes your frame of mind. Make a point of laughing at something every day. Start with laughing at your own antics or fun thoughts, then expand to watching a funny movie or going to a comedy club or just doing something that will encourage you to laugh. Laughing and smiling boosts your immune system as well as making you feel better by releasing endorphins.  Laughing lets your brain know you're happy, and gets you in a great mood, in the right state of mind. The sun can brighten up your day as well as your mood. Go to open spaces, do some trekking, enjoy nature and spend time around people. Obviously, observe sun safe procedures during the hottest months. Being with friends brings out your empathy; understanding and being understood can improve your sense of well-being, also helping to release endorphins. In addition, spending time with friends and being social has been shown to increase serotonin levels, also important for improving your inner well-being.