Следите за изменениями в запахе тела. Знайте, как лечить угревую сыпь. Будьте готовы к изменениям в росте. Эмоциональные изменения. Не сравнивайте себя с другими. Будьте готовы к половому влечению. Найдите собеседника.

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When you go through puberty, you will probably notice that you start to sweat more (especially under your arms) and have more body odor. This is completely normal, but it does mean that you need to be more conscientious about your personal hygiene. Remember to shower every day and wear clean clothes. Applying deodorant every morning will also help you smell fresh and clean.  Some deodorants contain antiperspirants, which also prevent sweating. A regular deodorant without an antiperspirant will not prevent sweating, but will prevent odor. Your hair may become more oily as well, so you may have to wash it more often than you used to. During puberty, your skin will start changing due to hormonal changes, and this may cause you to get acne. You may also notice that your skin is becoming dry or oily. To combat these issues, be sure to wash your face twice a day with a gentle cleanser. Applying an over-the-counter acne cream can help you deal with breakouts, and moisturizing can help you deal with dry skin.  Acne medications that contain benzoyl peroxide, sulfur, resorcinol, or salicylic acid as active ingredients tend to be very effective. Everyone's skin is different, so try a few different products until you find one that works for you. Be aware that acne medications may dry your skin out, so you may need to apply a moisturizer as well. Always use an oil-free moisturizer on your face, especially if you have acne. Oily moisturizers can cause more breakouts. Moisturizers that contain sunscreen will help protect you from sun damage as well. Popping pimples and picking at your skin can make your acne problem worse, so avoid doing this. Try to avoid touching your face or letting your hair come in contact with your face, as this can transfer oil to your skin and cause breakouts. If you have serious acne that does not get better with over-the-counter treatments, consider seeing a dermatologist. Most people have at least one growth spurt during puberty. You will probably grow several inches during this time, and you...


Следите за изменениями в теле после смены контрацептивов. Поговорите с врачом о вариантах контрацепции с более низким уровнем эстрогена. Спросите врача о методах контрацепции, которые не провоцируют набор веса. Попросите врача проверить вашу чувствительность к инсулину. Обсудите вопрос веса со своим врачом, если вы продолжаете поправляться.

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Whenever you start a new medical treatment, you should always be vigilant about noticing any changes your body might undergo. Watch out for emotional and physical responses that may occur as a result of the new medication, as birth control methods commonly induce these types of side effects. Making note of these changes will help prepare you for a conversation with your doctor. Try to notice any mood swings, anxiety, physical pains, changes in appearance, weight gain, or other symptoms. Sometimes weight gain is associated with high levels of estrogen in birth control methods. If you experience weight gain while taking birth control precautions, you might want to consider switching to another method, or to a lower dose of estrogen. There are quite a few birth control pills that offer low doses of estrogen. You could also consider asking your doctor about an IUD or another kind of implant. These methods typically don’t contain any estrogen at all, and the effects of the birth control are localized to your reproductive area, rather than distributed throughout your entire body via your bloodstream. While the Depo-Provera shot also doesn’t contain any estrogen, weight gain is a very common side effect of this type of birth control. Some birth control methods affect a woman’s sensitivity to insulin. This means that calories obtained from digesting carbohydrates cannot be converted to energy for your body. Ask your doctor to check your insulin levels whenever you go in for a checkup (or make a specific appointment to check your insulin levels if you are concerned). Over time, insulin sensitivity can evolve into diabetes if proper precautions are not taken. Make sure that you eat a healthy diet and watch your insulin levels to prevent this from happening. If you are still struggling with weight gain after starting a new birth control method and trying to manage it on your own, make an appointment with your doctor to discuss the situation. You’ll need to outline any symptoms you’ve been having, explain what measures...


Следите за изменениями законодательства. Продолжайте учиться, чтобы развивать свои художественные навыки. Общайтесь с другими мастерами в своем регионе. Откройте свой собственный бизнес, когда у вас будет хотя бы 3-5 лет опыта работы.

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In most states or countries, you will need to renew your license every one or several years. Renew your tattoo license as needed once you've earned it to avoid fines. Contact your state or county's department of business to find out how often you'll need to renew your license. To hone your personal style and attract more clients, keep taking classes from your local recreation centers or community colleges. If you haven't already gotten an art degree, get one if you think it could perfect your drawing technique.  Developing your own style is an important step to becoming a successful tattoo artist and distinguishing your work from other artists'. Depending on your location, your local government may also require you to take training classes every one or several years to maintain proper safety techniques. Keep up with news and techniques in the tattooing industry as well to maintain expertise on upcoming trends. Getting to know other tattoo artists can help you stay updated on business trends and secure more clients through word of mouth. Visit nearby tattoo shops, attend tattoo artist conventions, and reach out to tattoo artists on social media to connect with others in the tattooing field. If you work in a tattoo shop, get to know your co-workers and their art portfolios. That way, you can refer each other to clients who want a specific tattoo style. If you'd prefer job independence and higher pay per tattoo, you may want to start your own tattooing business. Advertise your work on social media and a personal website to gain new customers and build your client portfolio enough to make a living. Setting up your own business is best after you have worked at least several years at a tattoo shop. That way, you can build your own client list and improve your marketability as a professional.


Следите за икрой, подождите, пока вылупятся молодые особи. Уменьшите уровень воды прежде, чем молодые особи открепятся от икры. Кормите маленьких рыбок артемией - солоноводной креветкой. Измените диету рыбок через 6 недель.

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After two or three days, the eggs should hatch. However, the young fish, or fry, typically remain attached to the egg site for some time. If you notice the parents eating the eggs while you are waiting, consider moving the parents and following the instructions for raising discus without parents instead. Within a few days of hatching, the fry should detach and move to the parents' sides, where they feed from the parents' skin. You may increase the odds of the fry locating the parents by temporarily reducing the water levels to roughly 9 inches (25cm).  Discus strains with light coloring may be harder for the fry to locate. Remove the surface eggs were attached to, if the fry attempt to feed from it. Once the fry have been swimming freely for about four days, start supplementing their diet with a tiny amount of live baby brine shrimp four times a day.  Clean out dead shrimp if uneaten on the same day, in order to keep the water clean. If you cannot use live, frozen is acceptable. Use a medium slow bubble on the air stone to get the frozen baby brine shrimp moving around the aquarium, or the fry may not recognize it as food. Once the fry have reached six weeks of age, they can eat a greater variety of food. Try to feed them a wide variety of animal protein as well as vitamin-rich vegetables. Many discus breeders are willing to share their own recipe for "discus burger," which contains all these ingredients blended into a consistency that is easy for the small fish to eat. You may move the fry to a different tank at this age, away from the parents. This may be necessary to prevent overcrowding.


Следите за имплантационным кровотечением. Обратите внимание на боли в груди. Следите за своими ощущениями и чувством усталости. Подождите, когда вас будет тошнить. Обращайте внимание необычную на тягу или отвращение к определенным продуктам. Обратите внимание на головные боли, боли в пояснице и частое мочеиспускание.

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Spotting or light bleeding six to 12 days after your last period could indicate a fertilized egg has embedded itself into your uterine wall.  Some women may feel cramping, as if they're about to get their period. The spotting can be mistaken for a light period, particularly if you have irregular periods. Swollen and tender breast tissue is a sign that hormones are changing in your body. They can begin one to two weeks after conception. Your breasts might start to feel heavier, or fuller.  If you frequently have tender breasts, move on to other symptoms to determine if pregnancy is likely. Some women may even increase in bra size within a few weeks of getting pregnant. If this is the case, you may be pregnant. Your areolas may also start to darken. This change is also caused by hormones from pregnancy. As your body adjusts to pregnancy, women usually start to feel tired and sluggish. This can occur as early as the week of conception.  Fatigue is a result of increased progesterone, which makes you sleepy. If there’s a chance you’re pregnant, avoid treating fatigue with caffeine. Caffeine isn't proven to be harmful at this early stage but if consumed in excess it can increase the chance of miscarriage. The exact amount is not known, but 200 mg is generally considered the cutoff. Morning sickness can start at about two weeks after conception and continue until eight weeks after conception. If you start to feel regular nausea, it is time to take an at-home pregnancy test.  Nausea may also accompany food aversions. Some of your favorite foods may make you feel ill while you are pregnant. Nausea may not always be accompanied by vomiting. You may notice an increased sensitivity to smells. Even smells you may once have enjoyed may now trigger nausea. Even in early pregnancy, hormones alter your desire for particular foods. You may crave strange combinations of foods that you've never desired before. Your formerly favorite foods may cause nausea.  You might notice a metallic taste in your mouth. This is normal in early...


Следите за количеством воды, которое вы потребляете каждый день. Задайтесь целью выпивать определенное количество воды в день. Медленно увеличивайте потребление воды, чтобы избежать неприятных побочных эффектов.

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Keep a tally of the number glasses or bottles of water you drink each day. This will help you to determine how much water you’re drinking and figure out if you might need to increase your intake. This goal is up to you since there’s no right amount of water that you need to drink each day. Consider how much of your daily fluid intake is water and identify how much of it you’d like to be water. For example, if you drink 48  fl oz (1,400 mL) of water each day and you’d like to increase your intake to 70  fl oz (2,100 mL), then make this your goal. Increasing your water intake too quickly may mean you’ll have to pee more often than usual, which can be inconvenient and uncomfortable. Only drink an additional 8  fl oz (240 mL) per week as you work towards your goal. For example, if your goal is to drink 70  fl oz (2,100 mL) per week and you’re currently drinking 48  fl oz (1,400 mL) per week, start by upping your intake to 56  fl oz (1,700 mL) per week, then 64  fl oz (1,900 mL) per week the week after that, and then 70  fl oz (2,100 mL) per week on the third week.


Следите за количеством пассажиров. Грамотно распределите роли. Не начинайте серьезные беседы.

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Try to avoid driving with too many passengers, especially if you are a new driver. Loud or talkative passengers can be a distraction in and of themselves. So try to drive with only one or two people at a time. For young drivers, the risk of being in a crash triples when they are driving with passengers who are their peers versus driving alone. When you do have someone in the car with you, let them control the music, GPS, and the climate controls. You can also let them answer your texts or phone calls while you are driving. This will not only help you focus on the road, but it will also give your passengers something to do instead of distracting you. Let your passengers know ahead of time what their role is while you drive. For example, “Ok, Kevin, since you are in the passenger’s seat, your main job is to adjust the controls and GPS, as well as answer texts and calls so I can focus on driving.” Serious or stressful conversations can get emotional. When your emotions are running high, it is more difficult to focus on the task at hand, in this case driving. Let your passenger know that you would like to talk, but that you would rather do it later when you are not driving. This way you can focus on driving, and give the conversation your full attention when the time is right.  You can say for example, “I would like to talk about this with you, but right now is not a good time since I am driving. Let’s wait until we arrive at our destination to talk.” If things start to get heated, then pull the car over in a safe place to diffuse the situation.


Следите за личной гигиеной. Не давайте другим людям ваши личные вещи, а также не пользуйтесь сами чужими вещами. Регулярно стирайте одежду и нижнее белье. Следите за чистотой в доме. Узнайте о факторах риска.

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Hygiene plays an important role in fungal growth. Chances are, if you don’t normally clean the areas of your body that are usually warm and moist, you will grow fungus easily. Ensure that you regularly clean and dry all parts of your body.  You should make sure that all parts of your body are cool, dry, and moisture-free. Keep affected areas dry and clean, especially in areas where there are skin folds. Always dry your feet after washing them. Always cut and trim your nails. Sharing these items, such as towels, toothbrushes, socks, and underwear, can bring you into contact with fungus. In order to be certain that you don't pick up an infection from anyone, try to avoid sharing items that come in regular contact with the body. Use slippers when walking in saunas and communal shower facilities to avoid stepping on fungus. Regularly washing clothes, especially undergarments, will remove fungus from the garments. Additionally, keeping garments clean and free of sweat will prevent the creation of an environment suitable for fungal development. Change your socks every day. Wear socks made of cotton, which is a more breathable material that will help keep your feet dry. This is especially important for rooms like the bedroom or bathroom, where you might spend a lot of time with exposed skin. Use disinfectants in the bathroom, and try to keep sinks, tubs, and showers dry when not in use. For the bedroom, wash bed sheets and covers regularly. If you are overweight, diabetic, incontinent, or sweat heavily, you will be at greater risk for contracting a fungal rash. Certain lifestyle changes may also increase the risk of fungal rash. People who are taking high-dose or long-term antibiotics, have started using new skin care products, or have lost their mobility could contract a fungus as a result of these conditions.


Следите за личной гигиеной. Ухаживайте за кожей Питайтесь правильно и сбалансированно Занимайтесь спортом хотя быть 30 минут в день, чтобы улучшить свою физическую подготовку. Находите время для регулярных ритуалов красоты дома или в спа-салоне. Боритесь со стрессом

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Keep your body clean by using soap and warm water when you bathe at least once a day. To continue smelling good, use deodorant, antiperspirant or body powder to combat sweat and odor. Additionally, using lotion daily will keep your skin soft and smoothe. If you get very sweaty, you might take more showers or use a body cleansing wipe to maintain your cleanliness. to prevent premature aging and blemishes. Wash your face with a mild cleanser in the morning and evening. Follow up with a face lotion or cream. Additionally, you can address your unique skin concerns with products like eye cream for wrinkles or under-eye bags, acne cream for blemishes, or lip balm for dry, cracked lips.  Never sleep in your makeup, as it’s very bad for your skin.  Ideally, it’s best to use a lighter moisturizer during the day and a heavier cream at night. Fill half of your plate with veggies, a quarter of your plate with lean protein, and a quarter of your plate with a starch or grains. Then, snack on fresh fruits and veggies whenever you feel hungry between meals. Additionally, make sure you’re drinking about 8-12 glasses of water daily to stay hydrated.  If you have a tendency to overeat at mealtimes, try eating off smaller plates, which can make it appear that you have more food. Don’t try to cut out foods you enjoy, as that will make you miserable. Instead, add in your favorite foods in moderation, and look for healthier ways to make foods that don’t fit into your healthy eating plan. Choose a fun exercise that you will keep doing. For example, you might try walking, jogging, dancing, aerobics, group gym classes, kickboxing, or swimming. Find what works for you! Don’t feel pressured to workout constantly or lose a bunch of weight all at one time. You can be attractive at any weight, so just focus on improving your health in a sustainable way. Beauty treatments like face masks, massages, bath soaks, and pedicures can make you feel more beautiful. This makes them a great way to help you feel more attractive. If you’re budget...


Следите за местными новостями. Сделайте запасы необходимого. Выключите воду на основном вентиле и откройте все краны дома. Обеспечьте себя дополнительным источником тепла.

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Some storms arrive suddenly, but usually the local weather team can give you some warning that there is a chance of a storm. In addition, during a storm, the radio can give you information on storm intensity, storm tracking and other emergency information. Have enough medication, food, water, fuel, toilet paper, diapers, and so on stocked in your home. Make sure you have enough supplies to last at least a week. Ensure your first-aid kit is well stocked. Have plenty of extra sheets and blankets available.  Get plenty of candles and matches. When the power goes out, you will need to have light to see. Be sure you have extra batteries. Always use caution when using candles. Purchase self-powered radios and flashlights. Some of these models will also charge your cell phone. Also purchase light sticks as well. Make sure you have water. Cleaning, then filling the bathtub is a good way to store water. You can quickly pour water directly into the toilet bowl to flush it. If bad comes to worse, you can melt snow to get water. This will prevent water from freezing in the pipes and rupturing them, thereby avoiding future expensive damage. Have a fireplace, wood stove, or kerosene heater available to keep you warm. You could also buy a generator for backup electricity. Be sure you know how to use these sources safely, and have appropriate fuel at hand. Be careful to conserve energy if you're anticipating a long power outage.


Следите за мышцами своего лица. Следите за верхней частью тела. Примите боксерскую стойку. Поддерживайте зрительный контакт, так как он передает уверенность в себе.

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Your face can reveal a lot about your feelings, and it's easy to look nervous during a tense situation. Pay attention to the muscles on your face and, if you feel them tensing up, make an effort to relax them. You want to avoid looking scared in a fight, as this can egg your aggressor on.  Pay attention to your forehead. If you notice your eyebrows creeping up during a grimace, try to lower them. Focus on your facial muscles. If you feel your face twitching at all, this can come off as nervous. Work on relaxing your face, keeping the muscles still. How you hold your body can convey confidence or fear. Avoid slouching or crouching downward, as this looks like a sign of defeat or fear. Stand tall throughout a fight to show you will not be intimidated.  Make sure your back is straight and watch your shoulders. They may lurch forward when you're nervous. You want them to be behind your back. Don't cross your arms at any point. This is a defensive motion and will make you appear vulnerable. Keep your fists by your face so that you can easily block any attacks. Your arms will protect your neck and chest. This will not only make you appear confident, it will help you keep your balance when fighting. Falling during a fight can cause serious injury, so keep yourself in the boxer stance throughout the fight.  Bend your knees, keeping one leg forward slightly. Spread your feet out until your feet are roughly the same width as your shoulders. Eye contact can convey confidence. However, you want to be watching your opponent's movements as well. Make eye contact throughout the fight when you have a dull moment to show your opponent you are not afraid.  Keep your fists in front of your face, just below the eyes. This will place them close enough that you can quickly block any attacks aimed at them.  You don't want to keep your fists right in front of your eyes as this can obscure your vision. You still need a clear view.


Следите за мягкостью губ. Освежите дыхание. Найдите подходящий момент. Установите зрительный контакт. Улыбайтесь. Закройте глаза. Придайте вашему рту форму, удобную для поцелуя.

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. A soft, smooth, and slightly moist mouth is ideal for kissing. Before you move in, you should make sure your lips aren't chapped or dry so your partner isn't distracted or put off by the state of your lips. If you want to soften your lips before you go in for the kiss, you should try these quick fixes:  Use chapstick. Swipe some over your lips and press them together. (If you're a girl and you have flavored chapstick, all the better!) The only caveat is that you should apply lip balm or gloss an hour or more before you kiss, so your kissing partner feels your soft lips, not the thick layer of gloss over them. Drink water. Dry lips are a sign of dehydration, so throw back a tall glass of water (or two). You should notice your lips starting to smooth out within 20 to 30 minutes. Lick your lips. If you're really in a pinch and have no time to spare, quickly run your tongue over your lips and press them together. This should moisten them slightly without making them slobbery or slick. You can even lick your lips a bit subtly while making eye contact with your kissing partner. You never want to have bad breath when you are about to kiss someone, whether the kiss is a French kiss or not. Because your mouth will be open in a French kiss, fresh breath is especially important. Practice good dental hygiene. If you know you are about to kiss someone, take a second to brush your teeth or at least rinse out your mouth with water.  Always have breath mints or mint-flavored gum with you if you think there is a chance you might kiss someone while you are out. If you want to be subtle, you can quickly suck on a breath mint or chew gum for a minute in the bathroom, so you don't make it too obvious that you're ready to kiss. Avoid foods that leave an unpleasant aftertaste or residue, particularly garlic, coffee, onions, milk, and corn. If you're on a dinner date before the big kiss, try to eat strategically. A good kiss—especially a first kiss or first French kiss—is the culmination of building tension and growing intimacy....


Следите за надменными замечаниями в свой адрес и поведением. Критикуйте осторожно, иначе немедленно получите острую реакцию. Обратите внимание на отсутствие сочувствия. Присмотритесь к признакам эксплуататорского поведения.

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A grandiose sense of self-importance is one of the most identifiable traits of the narcissist. Individuals with narcissistic personality disorder believe that they are elite and special. They may select their friends and acquaintances based on their status or popularity. They may also go out of their way to make important contact as it cements their perceptions of themselves.  Narcissists also often pose as helpers, make grandiose promises to people, and lie about good deeds they've done, leaving them with good reputations. But look closely to see if they have ever delivered on these. They will have often left a series of tragic relationships in their wake. If your spouse is a narcissist, you may have felt as if they act like they are better than you or those around you. They expect to be admired and believe they deserve the very best of everything. This can lead to you feeling insignificant and even suffering from a low self-esteem. Narcissists portray a unique dynamic when it comes to criticism. They are extremely sensitive to the criticism of others, yet they themselves are incredibly critical. Because narcissists are naturally arrogant, your spouse may act as if they know it all. You may receive the brunt end of this behavior as they attack various aspects of your character or appearance. However, if you offered constructive criticism to your spouse, they may respond negatively. Although your spouse may appear to have a high self-esteem, you probably notice that it is fragile. They may become incredibly angry or even violent when criticized. They will also withhold love and affection if you criticize them, disagree with them, or do not give them exactly what they want. Narcissists have a hard time feeling compassion or concerns for others. You will often find yourself having to explain basic human decency to a grown adult. This is a warning sign. Your spouse’s #1 priority is themselves. Everything is “me” or “I.” They seem to have very little insight into your emotional needs and are unable to show...


Следите за насекомыми. Следите за Луной. Изучайте рыб. Отправляйтесь на рыбалку в удобное время.

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Fish feeding activity is, of course, directly tied to insect activity. Smaller fish eat the insects, and game fish eat the smaller fish. As such, a hatch of flies or mosquitos is sure to create excellent fishing conditions. Just make sure you wear plenty of insect repellent. The moon controls the tides, which play a big role in fishing conditions. It is fairly easy to keep track of the tides by simply observing, but it can pay off to pay closer attention to the movements of the moon. Full moons, and times when the moon is close to the earth, tend to make for especially good fishing. There are lots of free online lunar calendars designed to help you find peak fishing hours. Different types of fish prefer different water temperatures, times of day, and food. If you are fishing for a particular species, do your research. If you want to catch catfish, it won’t matter when you go out if you never venture from shallow waters. It’s all well and good to know when the fish will be out in force, but the truth is that most of us simply go fishing when we have the time for it. You can enjoy a lovely afternoon of fishing with some beers and a friend without ever catching a thing. Don’t get so wrapped up in finding the right time that you forget to have a good time.


Следите за необычными выделениями из влагалища. Следите за неприятным запахом. Жжение при мочеиспускании. Зуд. Поймите, что у бактериального вагиноза иногда может не быть симптомов.

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BV is often accompanied by a thin grey or white colored discharge. The discharge is often accompanied by an unpleasant odor, which can be described as "fish-like". The odor usually becomes worse after intercourse. Though BV does not normally cause pain, some women experience a burning sensation during urination. The outside of the vagina may become itchy, though the itchiness is normally mild. It can become worse if soap is use around the area. Some women with BV experience no obvious signs or symptoms at all. This is unfortunate as, if left untreated, BV can lead to more serious health issues down the line.


Следите за новостями, чтобы быть в курсе последних событий. Читайте книги и статьи, чтобы расширить свой кругозор. Изучайте различные ресурсы в интернете, чтобы найти интересную информацию. Сходите на занятия и курсы — это отличная зарядка для ума. Чтобы узнать больше о тех или иных занятиях, можно посмотреть видеоуроки в интернете — вы удивитесь, как много можно узнать благодаря простым видео! Чтобы собрать дополнительную информацию касательно какого-то направления, задавайте вопросы.

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You can learn something every day by paying attention to the news. You can watch news on TV or listen to the radio. You can also read traditional newspapers or follow online news sites. Try to follow both local and international news each day. For example, read an article in your local paper and then check out the BBC. Reading is one of the most effective ways to learn. Make a point to read every day. It can be for an hour before bed, or just for 10 minutes on your lunch break. Both fiction and non-fiction are great choices!  Choose fiction to discover new places through a character’s experience. You can also gain insight on emotions and interpersonal relationships. For instance, you might try reading The Kite Runner by Khaled Hosseini to learn about life in Afghanistan. Non-fiction can teach you about anything, from history to how to build a car. If you'd like to learn more about American political history, try Truman by David McCullough. Try listening to an audiobook while you cook dinner or on your daily commute. The internet has an endless supply of information and there is more added everyday! You can use a popular search engine to search for a specific topic. For example, you might type in “healthcare in the UK.”  You can also just randomly explore. Go to any popular website and just keep following links that interest you. Keep in mind that just because something is on the internet doesn’t make it true. You still need to verify the source before accepting something as fact. If something doesn't ring true, look for another source to check the information. Try to avoid sites that seem focused on presenting a certain agenda, rather than just the facts. Sources such as government agencies, universities, and hospitals typically offer the most factual, up to date information. If you’re already a student, you’re all set! But don’t worry, even if you’re done with your formal education you can continue to take classes. There are many options out there for you.  For a traditional course, contact your local...


Следите за новостями. Как можно больше читайте. Расширяйте свой словарный запас. Сфокусируйте внимание на своем хобби или увлечении.

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Stay up to date on current events, since these are a common topic of conversation. Use a variety of news sources to get a more accurate, nuanced understanding. If you want to impress and befriend people outside of your usual range, don't limit yourself to what you personally find interesting. It doesn't take much time to read one article a day on politics, sports, science, or popular culture. While films and other media are useful resources too, books are excellent at improving your vocabulary, spelling, grammar, and critical thinking. Read a variety of fiction and nonfiction books about topics you're interested in. Pause when you find something interesting and think about your response to it. While you're reading, write down words you don't know and look them up later in a dictionary. You can also subscribe to a "Word of the Day" mailing list or app. Try searching for Word of the Day from Oxford Dictionaries, Word Smith, or Dictionary.com. It's much easier to learn about a topic you're passionate about. This doesn't have to be an academic topic or specialized field of knowledge, although it can be. Pick something you enjoy doing in your spare time, and try to learn as much as you can on the topic. You can find blogs on almost any topic. Read through the archives, then ask the author for more recommendations.


Следите за новостями. Уберите с улицы все незакрепленные предметы. Снимите наличные. Заколотите окна. Заправьте полный бак горючего. Храните все важные документы в безопасном месте с защитой от воды. Проверяйте аварийные запасы. Эвакуируйтесь в случае приказа.

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You might be ordered to evacuate suddenly if the storm is worse than expected. Watch TV, listen to the radio, or visit the National Weather Service site for up to date information on the storm. Even Category 1 hurricanes can bring winds of nearly 100mph, which can easily blow around anything you have outside that isn't securely tied down. Remove all hanging plants, furniture, barbeques, and anything else that could blow away. These items can smash into your property and cause damage, or strike cars and pedestrians and cause injury. Avoid this by moving them inside before the storm. If the area loses power, ATM's won't work and banks will be closed. Prepare for this by having cash on hand when the storm hits. Withdraw enough cash to get you through at least a few days, in case you don't have access to your bank. Even relatively mild hurricanes have powerful winds that can send items flying through your windows. In addition to the obvious property damage here, the flying glass could cause injury to you or your family. If a storm is expected to be severe enough, the National Weather Service will probably recommend you board up your windows. Listen to the most recent reports to find this out. To do so, use plywood boards and nail them over your windows. If you live in a hurricane-prone area, it would be better to install permanent storm shutters on your windows. This way when a storm is approaching you can simply flip them closed to protect your windows. It's possible that you'll have to leave your house at some point during or after the storm. In the event of a sudden evacuation, make sure your gas tank is full.  It would also be a good idea to have a few emergency containers full of gas in addition to your car's tank. If the area loses power or stations sustain damage, gas may be unavailable for a few days after the storm. Make sure you have an extra supply of gas to get through this situation. If you live in a hurricane-prone area, it is recommended that you always have your gas tank at or above 1/2 tank...


Следите за новостями. Читайте книги, блоги и журналы. Смотрите фильмы. Рассматривайте картины и записывайте свои эмоции. Создавайте "поэзию вычеркивания" из печатного текста.

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If you can't think of a topic to write about, open up a newspaper or read the news online. When you find an interesting headline, read the whole story closely. Think about the big picture behind the story, and use that to help inspire what you want to write about.  If you write a blog about technology, for instance, you might start each day by reading up on the latest tech news. If you see a story about a new technology in development, a change in policy that could affect tech startups, or a scandal that could potentially hurt a big player in the industry, you could write a blog post discussing the implications of that story. If you’re writing fiction, you could expand upon the story by writing your own take of what happened. One of the best ways to find inspiration for writing is to read constantly. Not only will reading help you learn new things, but seeing what inspires others may inspire you. In addition, frequent reading will help improve your own writing, because you’ll naturally start to mimic the style of other successful writers, whether you’re writing for an online publication or you want to publish a novel.  Read works by writers you love or hate, or by writers you’ve never heard of. What really matters is that you’re reading. Find a magazine on a topic you are interested in, and skim the pages. For instance, you might open up a copy of National Geographic and look for a new discovery. Poetry can also be a great source of inspiration. Try reading one of your favorite poems, but look at it from the perspective of a writer, rather than just a reader. If you need ideas for something to write about, watch a movie, but keep a notebook nearby, and try to avoid getting lost in the plot. Instead, look for characters to build off of, dialogue to work with, or landscapes to set your stories in. Then, use these elements to write your own story or novel. Movies can also offer great ideas on dialogue, characters, or scenery. Go to a museum or an art gallery, or look at art blogs or databases online. If you see...


Следите за осанкой и ведите себя уверенно. Приведите себя в порядок, чтобы выглядеть на все сто. Представьтесь Сделайте искренний комплимент

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Your body language says a lot about you, and girls can tell if you’re nervous to talk to them. Make sure you’re speaking loud enough that they can hear you and that you aren’t looking at the ground while you’re talking. Before you go out or spend time socializing with a girl you think is pretty, take a shower, brush your teeth, pick out some clothes that you like, and put on deodorant and maybe even some cologne. Make sure your hair looks nice, you’re well-dressed, and you smell good, so that you'll be confident.   While looks aren’t everything, it’s always good to put in some effort to look your best! Remember that being confident doesn’t mean bragging or showing off. You can be confident just by approaching someone and starting a conversation. If you become visibly nervous while you’re talking, with sweat or shaky hands, excuse yourself from the conversation and go to the bathroom to gather yourself. with a smile. When you approach a girl, you should say hi and tell her your name. This will encourage her to share her name and give you the opportunity to get to know her a little better. Smile and make eye contact while she’s talking to show her that you’re paying attention.  Introducing yourself is the easiest way to break the ice and open up a conversation, even if you’re shy. For example, to start a conversation with someone who you know from class, you can say, “Hey, I’m John. You look so familiar, were you in Miss Jones’ geometry class?” on something that you like about her. Once you’ve introduced yourself to her, tell her what made you come approach her. Maybe you think she has great hair or you like her smile. Make sure your compliment is genuine and keep it positive.  For example, you can say something like, “Your hair is beautiful, the color really brings out your eyes.” Or, you could say, "I noticed your Nirvana shirt. That's my favorite band!" If you know her a little better, you might say something like, “I want to congratulate you for getting an A on that chemistry exam, I thought it was really hard!”


Следите за осанкой, чтобы выглядеть уверенно и соответствовать элегантному стилю вашего платья. Чтобы сбалансировать вызывающий стиль платья, используйте минималистичную элегантную бижутерию. Выберите туфли, которые дополнят собой ваше платье, но не будут отвлекать от него внимание. Избегайте таких аксессуаров, которые будут закрывать собой вашу шею или спину, например, шарфов. При выборе аксессуаров учитывайте погодные условия. Соберите волосы в высокую прическу, чтобы подчеркнуть стиль вашего платья. Попробуйте создать прическу из наполовину собранных и наполовину распущенных волос.

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Hold your head high, your shoulders back, and your chest out. Straight posture will draw attention to your back and enhance your look, so try your best to avoid slouching or hunching over. Tucking your stomach in and bearing weight primarily on the balls of your feet can help you stand taller. It's also helpful to keep your head on a level plane by making sure your earlobes are directly above your shoulders. Accessories are an important part of any outfit, but the primary purpose of a backless dress is to show off your back. Jewelry that’s prominent or flashy can draw attention away from the true focus of your look. Instead of a bold piece of statement jewelry, choose a simple yet elegant pair of dangling earrings or a delicate bracelet to add just a touch of sparkle to your look. People usually wear backless dresses to more formal occasions or events. As such, it’s usually appropriate to choose a fancy pair of evening shoes – usually heels –  to go with your dress. Just make sure that your footwear doesn’t steal the spotlight from your gown.  If your dress is sequined, patterned, or otherwise embellished, it’s a safe bet to choose simpler,solid-colored shoes. If both your dress and your shoes are elaborate, they may clash with each other. Black shoes tend to go well with many different colors. Metallic and nude shoes can also be versatile. But if you want to experiment with an unexpected color choice, try picking shoes that are the same color as your dress, but a slightly different shade. Again, you want your back to be the focal point of your look. Necklaces can also create a disruption by drawing the eye to a clasp or an adjustable chain instead of your back. Necklaces that are designed to drape down over your back are an exception to this rule. These tend to be fairly delicate, and are designed to be worn with backless dresses and shirts. If you are attending an outdoor event that might be a little chilly, wear a shrug, shawl, or jacket. You certainly want to show off your back at every chance you get,...


Следите за осанкой. Отрегулируйте все опоры кресла. Расположитесь близко к клавиатуре. Держите голову прямо. Дышите глубоко. Расположите документы и личные вещи вокруг компьютера. Делайте короткие перерывы на протяжении дня, чтобы избавиться от мышечного напряжения. Не допускайте усталости глаз. Разминайте руки.

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Many office and personal desk chairs have adjustable backs, seats, and even lumbar support. Since the type of chair that you use will vary, try to keep the following criteria in mind:  Your upper legs should be flat against the bottom of the chair. Your lower legs should form a 90 degree angle at the knees. Your feet should be at a flat 90 degree angle to your lower legs. Your back should be at between 100 and 135 degrees in relation to your legs (if possible). Your arms should be tucked near your sides. Your shoulders and neck should be relaxed. Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes. If your chair has lumbar support, a customized cushion, adjustable arm rests, or any other type of specialized support, adjust it as needed. It's okay to remove things like arm rests and cushions if they interfere with your posture. Your keyboard should be directly in front of your body; don't twist or bend your body in order to reach your computer. Ideally, your computer's screen will be at least one arm length away from you. You may be tempted to slouch your neck, thus bringing your chin close to your chest; this will lead to neck, shoulder, and back pain, so keep your head up even if you have to look down at the screen. One possible fix for this is adjusting your monitor's height so that it sits at your actual eye height. It's easy to take shallow breaths when sitting down, but doing so will eventually lead to other problems. Make sure to take deep breaths often—especially if you find yourself experiencing a headache or lightheadedness—and try to hold a few deep breaths in once every hour or so. Shallow breaths can cause you to adjust unconsciously your posture, while deep, diaphragm-level breaths will help you center your posture. If you have enough space on your desk to accommodate your documents, phone, and other accessories, make sure that they're arranged around the computer; your computer should be the center item on your desk.  Some...


Следите за осанкой. Работайте над тем, чтобы снизить уровень стресса. Больше спите. Боритесь с вздутием живота. Пейте больше воды.

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Your mother was on to something when she hounded you about standing up straight.  Standing and sitting with improved posture can noticeably reduce the appearance of a bulge in your belly, even before you factor in fat-reduction and muscle-toning strategies.  Most of us have attempted to “suck in our gut” at some point, but that is of course not sustainable.  Proper posture, however, is sustainable.  It can be learned and it can be made permanent. Visit How to Stand Up Straight for some simple posture strategies and exercises. It turns out that you can place a little bit of the blame for your bulging belly on our caveman ancestors.  Part of the “fight or flight” reflex that helped protect our predecessors from sabre-tooth tigers triggers a release of cortisol, which signals the body to store fat in the abdominal area — saving it as energy for tough times to come.  One of the best ways to reduce cortisol levels, it turns out, is to reduce our overall stress (basically, reducing that "fight or flight" response).  In turn, this should help reduce the amount of fat stored in the abdominal area. Check out How to Relieve Stress for a wide range of strategies for recognizing, addressing, and reducing your stress levels. A lack of sufficient sleep also causes stress on the body, and results in increased cortisol levels, which again trigger fat storage.  Getting the amount of sleep that is right for your body should help reduce your cortisol levels, and therefore in turn your fat storage mechanism. Most adults need somewhere between seven to nine hours of sleep per day, but everyone’s precise needs are different.  How to Be a Morning Person offers some useful tips for determining how much sleep you need — and how to help make sure you get it. In addition to an excess of abdominal fat, bloating can be a major (if often temporary) culprit for causing a less-than-flat stomach.  Making some changes in diet and habits can help reduce your experiences of bloating.  Excess salt intake is a common cause of bloating, because it...


Следите за осанкой. Сгибайте и разгибайте ноги в голеностопных суставах. Помогайте себе руками. Шагайте шире. Шагайте чаще. Начните делать непродолжительные ускорения во время длинных забегов.

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You want to run with the same poise that you walk. Don't hunch or bend your back as you run, keep your spine as straight as possible. Plantar flexion occurs when you push off the ground by flexing your ankle joint. Dorsiflexion is the process of pulling your knee up off of the ground at a 90-degree angle. This reloads your ankle for forward push-off. As you run, alternate driving your elbows back and forward in an exaggerated motion. As your elbow drives back, your opposite knee should lift up. Your elbows should also be bent at about 90-degree angles. The longer your stride, the more effective your forward motions will be. To create longer strides, use your legs to push rather than pull you forward. This means the bulk of the power when you run should come from whichever leg is behind during the push-off. Once you have the basic technique down, you can begin to decrease the interval between each stride, meaning you will pick up the pace and run faster. Try not to compromise your stride length as you increase your speed. To develop speed over long distances, first incorporate intervals of 30-second or one-minute sprints into your runs.


Следите за осанкой. Улыбайтесь. Следите за тем, чтобы ваши движения были целенаправленными. Будьте открыты для других.

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Stand up straight whether you’re walking, standing or sitting. Pull your shoulders back slightly to expand your chest and hold your chin up high. Good posture alone can speak volumes for confidence, and you’ll be putting off the appearance of coolness whether people consciously notice or not. Posture is one of the core elements of body language, and it’s one that stands out the most. Your posture is a reflection of the way you feel about yourself, and can betray a lack of confidence, even if you’re well dressed and smiling. No matter what you’re doing, smile. Smiling not only shows that you’re comfortable doing what you’re doing, it sends the message to others that you’re comfortable around them and that they should be comfortable with you in turn. Don’t ham it up. A small, pleasant angling of the mouth and a brightening of the eyes is all it takes to announce to people that you’re a nice guy who knows how to have a good time… and maybe even has a little mystery about him. Smiling has also been linked to heightened levels of physical attraction, so you’ll be doing yourself an added favor by displaying a friendly exterior. This is a physical extension of being comfortable with yourself and has to do with the way you move around and deal with your environment. Keep your movements smooth and deliberate, and avoid any wasted motion. You should strive to always be composed and carry yourself with ease. This tells people that you’re in complete control over yourself and your surroundings.  If you don’t learn to move economically, your movements will look clumsy and uncoordinated, which can act as a sign of incompetence. Don’t gesture wildly when talking to people, as this can be off-putting during conversation. At the same time, don’t stand there inanimate like you’re too timid to move. Try to strike the right balance. When standing or talking with someone, “open” yourself to them physically by keeping your body facing them directly. Look at who you’re speaking to and maintain eye contact. You’ll be much more...


Следите за передним краем фока и кливера. Следите за индикатором ветра (счетчиком). Полный бейндвинд. Крутой бейдевинд. Идите с ветром по курсу. В учении относитесь ко всему легче. Соблюдайте осторожность.

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If it starts to luff, you have two choices: tighten the sail sheet until it stops luffing, or steer away from the wind (bear off). When the sail luffs, it means that you are heading too much into the wind for your current sail setting. If you bear off slightly, (away from the wind) your sails will stop luffing. If you see it change so that the wind is coming from a direction that is more behind you, you will be wasting energy. Let out the sail until it is perpendicular to the wind. You will be constantly watching the sails, the telltales, and trimming sails because the wind won't blow from a constant direction for long.  When the wind is at your back and side (aft quarter), it's called a broad reach. This is the most efficient point of sail as both sails are full of wind and pushing the boat at full force. When the wind is at your back, you are running with the wind. This is not as efficient as reaching, because air moving over the sail generates lift and more force than just the wind pushing the boat. When running with the wind, you can pull the jib over to the other side of the boat where it will fill. This is called wing-on-wing, and you have to maintain a steady hand on the tiller to keep this sail configuration. Some boats have a "whisker pole" which attaches to the front of the mast and the clew of the jib which makes the jib much easier to control and keep full of wind. Be sure to be vigilant of obstacles and other vessels, as having both sails in front of you blocks a significant portion of your view.  Be careful—when the boat is running, the sails will be way off to the side, and because the wind is basically behind you the boom can change sides suddenly (jibe or gybe), coming across the cockpit with quite a bit of force. If you have a wind direction indicator at the top of your mast, do not sail downwind (run) so that the wind indicator points toward the mainsail. If it does, you are sailing with the boom on the windward side (sailing by the lee) and are at high risk of an accidental jibe. When this...


Следите за пирсингом. Сидите смирно. Использование нержавеющей стали. Только новые иглы. Выбрасывайте иглы.

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If they take you into a room without sufficient lighting, question it. They should be able to see what they are piercing. Also, watch them wash their hands and put on sterile gloves. If they already have gloves on, you are completely justified in asking them to re-wash their hands and replace the gloves with new ones. While you’re getting your nose pierced, try to stay as still as possible for your piercer. It is a small pinch just like any other piercing, and you’ll only feel it for a second. Titanium and surgical steel are good substitutes, but most piercers include the price of a surgical steel piece of jewellery in the price of the piercing. If you ask for gold, titanium, and niobium (niobium is the material least likely to irritate your skin) the piercer may add an additional cost. The needles that they use should be brand new and in sterilized sealed pouches. You should see them open the sealed packages. If you get into the room and the needles are already open, you are once again justified in asking for new ones. Your piercer should throw away the needles in a biohazard container after using them. They should also provide after-care instructions at this point. Most piercing salons will carry the cleaner that they are going to recommend to you.


Следите за поведением. Обходитесь без ярлыков. Хвалите за хорошее поведение. Разговаривайте с родителями. Поощряйте открытое общение.

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If you want to stop bullying as a teacher, vigilance is key.  Keep an eye out for bullying in your classroom, as well as in places like hallways and bathrooms. This way, you can stop bullying as it's occurring.  When your students are engaging in activities, pay attention. Listen to how students communicate with one another. Listen for things like name-calling or put downs. You should also keep an eye out for physical behaviors, like pinching, poking, or other signs of aggression. Monitor places where students think teachers aren't watching. Places like bathrooms, stairwells, and hallways are frequently where bullying occurs in schools. While you cannot keep an eye out all the time, walk through these areas periodically when you have a free moment. You should ask other teachers to do the same, and have them report any signs of bullying they notice to you. Students may be apprehensive to be labeled "bullies." If you get parents involved, many parents will become defensive if you accuse their children of bullying. When you notice a student engaging in bullying, address that student's specific behavior. Try to avoid labeling that behavior as bullying, as this can lead to unnecessary resistance that will prevent you from finding an effective solution to the problem.  Talk about the specific behavior you observed and why you feel it's a problem when talking to a student. For example, do not say something like, "Clyde, I noticed you were bullying Mason during gym the other day." Instead, talk about the problematic behavior directly. Say something like, "Clyde, I noticed you were calling attention to Mason's weight in gym class the other day." Make sure the student doing the bullying understands their behavior is wrong and the consequences of this behavior. For example, say something like, "Weight is a very sensitive issue, and pointing out another person's weight can be very embarrassing and hurtful for that person." If there are specific punishments for bullying outlined in your school's handbook, let the student...


Следите за повышением температуры тела. Обращайте внимание на симптомы респираторного заболевания. Оцените, входите ли вы в группу риска по заражению коронавирусной инфекцией. Подумайте, какова вероятность, что ваши симптомы вызваны другим заболеванием. Позвоните в поликлинику и вызовите врача или вызовите скорую помощь, если у вас есть основания полагать, что вы заразились коронавирусом SARS-CoV-2.

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Most people who have been confirmed to have COVID-19 have had a fever, which is any temperature that's higher than your normal body temperature. The average body temperature is 98.6 °F (37.0 °C), although your normal temperature might be a little higher or lower than this. The most accurate way to determine whether you have a fever is to use a thermometer, although you might also watch for symptoms like sweating, chills, muscle aches, weakness, or dehydration.  If you're an adult and your temperature reaches 103 °F (39 °C) or higher, call your doctor right away.  In infants up to 3 months old, call your pediatrician if their temperature is 100.4 °F (38.0 °C) or higher, or 102 °F (39 °C) or higher if your child is 6-24 months old. For children older than 2, call your doctor if their fever lasts longer than 3 days or is accompanied by severe symptoms. The most common symptoms of coronavirus are coughing and trouble breathing. Other symptoms might include nasal congestion, runny nose, sore throat, and exhaustion. However, since these symptoms can all have a number of other causes, it's important not to panic just because you're experiencing them. Currently in the U.S., people are considered at low risk for contracting COVID-19 unless they've traveled to an area that's been affected by the disease or they've been in close contact with someone who has a laboratory-confirmed case of coronavirus. Additionally, your doctor may recommend you for testing if you have respiratory symptoms, especially if you test negative for other conditions. As of March 2020, the areas with the most active cases of COVID-19 include China, Iran, Italy, South Korea, and most of Europe. However, this may change over time. Just because you're sick doesn't necessarily mean you have coronavirus. If there have been no known cases of coronavirus in your area and you haven't traveled recently, the chances are high that your illness was caused by something like the flu or a cold, instead. If you have a coworker who recently tested positive for...


Следите за поддержанием водного баланса. Делайте перекусы, чтобы поддерживать запасы энергии на должном уровне. Осуществляйте подъем медленно, чтобы не подорвать собственное здоровье. Следите за своим физическим состоянием. Сконцентрируйтесь на глубоком равномерном дыхании. Делайте остановки и отдыхайте через каждые 300 м дополнительной высоты по отношению к той, к которой вы привыкли. Не устраивайте ночевку на слишком большой высоте. Будьте готовы к внеплановому завершению похода.

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Before your hike begins, you should be well-hydrated. During your acclimation stay, you should be drinking 2 to 3 liters of water each day to prepare your body for the hike. During the hike, keep a 1-liter bottle of water in your pack, and drink often to keep yourself hydrated. If there are stops along the way, refill your bottle, even if you think you won't need it. At higher altitudes, your body will burn energy more quickly, so have some snacks such as dried fruit and nuts, fresh fruit, or a bag of chips to eat as a snack.  You will want the snack to be high in carbohydrates, so you can quickly replenish your lost energy.  Beef jerky, chocolate, and hard candies offer good, light weight snack solutions. This is especially important if your hike begins at a lower altitude and increases steadily. You will notice as you hike that you begin to tire more easily, and you may feel short of breath. Take frequent breaks to recover, and go more slowly. Once you have reached an altitude above 6,000 feet (1,828 m) consider resting for a day or two to give your body some time to acclimate. On a long hike, it can be easy to slip into a state where you aren't really paying much attention to how you're feeling physically. However, when you are hiking at high altitudes, you should remain aware of what is going on with your body, especially as you ascend higher and higher.  If you begin to experience nausea, a lack of hunger, a lack of thirst, or if you notice a headache, are feeling dizzy, having trouble breathing, or losing control of your coordination, stop. Tell another member of your hiking group. Don't ignore these symptoms, as they may be early signs of altitude sickness.  Don't try to tough it out. These symptoms may subside quickly with a bit of rest, but they could also turn into something more deadly if you aren't careful. If and when you start to notice some shortness of breath, stay alert. Focus on taking deep breaths in and out, and make sure that the breaths are even. This will help you avoid over-exerting...


Следите за порядком на приусадебном участке. Опрыскивайте участок перед домом водным раствором кизельгура (диатомитового порошка). Обдавайте водой из садового шланга те места, где часто бывает собака. Часто мойте и пылесосьте пол. Как следует чистите подстилку собаки хотя бы раз в неделю. Наймите специалиста по чистке паром.

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Fleas and their eggs can easily hide in the grass and in areas of your yard where debris (e.g. leaves, etc.) has built up. To prevent fleas from being able to make a long-term home in these areas, keep your yard clean and your grass cut short. This is especially important in the areas of your yard where you dog hangs out the most. Diatomaceous earth (DE) is a calcium dust that’s ground from single-cell ocean organisms. Only use DE that’s been certified as “food grade.” You can mix some DE in water (in a watering can if you have one) and sprinkle the mixture on your grass, sidewalks, decks, paving stones, and even in your flower beds. Focus on areas of your yard where your dog hangs out the most.  This mixture dries out flea eggs and makes it impossible for adult fleas to breathe, therefore killing them off. If you live in a moist and humid climate, you may need to apply this mixture every two months. If you live in a dry climate, you won’t need to apply as often, maybe once every three to four months. Make sure to wear a protective mask when handling the DE dust as it can irritate your lungs. You can buy DE online at shops like Amazon or at hardware/garden stores. Pest control companies may also sell it, as it’s used extensively to kill other types of pests as well. Water drowns fleas and flea eggs. You can use a garden hose to drown fleas and their eggs in your yard in areas where your dog frequents (e.g. kennel, dog run, favourite nap area, etc.). Just spray water in the area until it’s practically flooded. In order to kill fleas and their eggs inside your house, you need to keep up a regular cleaning routine around your house. Start by washing hard floors (e.g. wood, tile, etc.) as often as you can. Pay special attention to the cracks and gaps in the floors where fleas can hide. You should also vacuum your rugs and carpets every day to remove any fleas or eggs that may fall off you or your dog.  To help keep fleas at bay, and to prevent you from needing to do too much work, it may be easier to simply...


Следите за потреблением кофеина из неожиданных источников. Следите за тем, сколько вы пьете. Постепенно уменьшайте количество кофеина. Перейдите на напитки без кофеина.

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Caffeine is not just found in caffeinated beverages like teas and coffees. Certain foods, like chocolate, as well as many over-the-counter and prescription medications, may contain caffeine.  You can also find caffeine in energy drinks, such as Monster Energy Drink and Five Hour Energy Shot, workout supplements, weight loss supplements, and over-the-counter stimulants, such as NoDoz and Vivarine. If you regularly consume caffeinated beverages, make a habit of reading the ingredients list on medications and foods. This way, you can make sure you're not getting too much caffeine. Chocolates may not list caffeine as an ingredient on labels. Try to monitor your caffeine from other sources and, if you've had a lot of caffeine on a particular day, avoid chocolate. Write down how much caffeine you consume each day. This can help you make sure you're not getting too much caffeine. Most healthy adults should have no more than 400 milligrams of caffeine a day, which is about how much is found in four cups of coffee. However, some types of coffee may have more or less caffeine than others, so shoot for a little less than four cups if you're a coffee drinker just to be safe. Keep in mind that some people are more sensitive to the effects of caffeine and adolescents should have no more than 100mg caffeine per day. If you find you need to cut back on caffeine, do so gradually. Caffeine is a stimulant to the central nervous system, so regular consumption can cause mild physical dependence.  If you stop intake abruptly, you may experience mild withdrawal symptoms for a few days. Cutting back gradually can increase your likelihood of successfully and comfortably cutting back on caffeine. Start small. For example, strive to drink one less cup of coffee each day for a week. The next week, cut back by another cup. Eventually, you'll be at a healthy level of caffeine consumption. Remember, this is around 400 milligrams a day. If you love the taste of coffee, soda, or other caffeinated beverages, switch to decaf. You can still...


Следите за появлением буро-красных пятен. Проверьте наличие сухой кожи. Определите очаг появления экземы.

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Eczema and psoriasis both cause red patches on the skin; however, eczema has red patches that may also have a brownish or gray tint to them. The skin may also be covered in smaller bumps that are filled with fluid or that are crusty.  The red patches of skin may be covered in raised bumps that look like goosebumps. The affected skin may thicken or develop knots. The color may be darker or lighter depending on the type of eczema, how long it has been affecting you, or how serious the flare up is. Eczema often makes your skin dry. Your skin may be flaky or peel off when scratched. In extreme cases, the skin may be cracked because it is so dry. The skin may crack and ooze a clear substance. The cracked skin may lead to skin infections. Eczema often occurs on the hands, wrists, feet, ankles, upper chest, eyelids, and cheeks. You may also see it on areas of the body that bend, like the inside of the elbows or knees. In babies, eczema may be on the face or scalp. Babies may also get it along the leg where a diaper sits or between the buttocks.


Следите за появлением мышечной усталости. Имейте в виду, что растяжение трапециевидной мышцы может снижать вашу способность к концентрации. Обратите внимание на проявления бессонницы.

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Depending on your pain tolerance, you might feel more or less tired than other people suffering from the same injury. This is because when your body is in pain, your mind goes into overtime trying to find a way to control the pain. This can make you feel really tired and like you have very little energy. Someone with a high pain tolerance might feel a normal amount of energy, but this does not mean that they are any less injured than someone who is extremely fatigued. Like feelings of being super tired, pain can also affect your ability to concentrate. While the pain is not actually making your ability to concentrate any weaker, your mind might be so busy dealing with the pain that you psychologically feel like you can't focus on anything. Even when you try to focus on something, the pain you are experiencing might distract. Its the same thing that happens when someone tells you not to think about an elephant and then all you can think about is an elephant. The pain you feel from the pulled trapezius might keep you up at night. In this instance, its not your brain trying to keep you from thinking about the pain, but the actual pain itself that is keeping you up. You might find that every time you try to roll over you feel a sharp pain in your back or head.


Следите за предупредительными сигналами надвигающейся атаки. Уйдите до того, как гусь погонится за вами. Медленно отступите, если гусь становится агрессивным. Сохраняйте спокойствие. Обратитесь за медицинской помощью, если вы получили повреждение.

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You may be able to get away before a goose becomes too aggressive if you see the warning signs of an attack. Pay attention to any potential signs of aggression when you're near a goose.  At first, a goose will bend its head back slightly. This indicates aggression. If the goose then bends its neck out straight, this shows the aggression is increasing. If a goose is about to attack, it will pump its head up and down. Geese may hiss or honk as well if they are becoming aggressive. If you notice warning signs of an attack, leave before the goose begins to chase you. If the goose sees you're backing away, it may decide you're not a threat. Back away slowly until you're a good distance from the goose and it's stopped making aggressive gestures. In the event the goose starts chasing you, back away slowly. Stay faced towards the goose and use your peripheral vision to guide your movements. Make sure to avoid anything you may trip over, as this may give the goose reason to attack. If you appear frightened or upset, a goose could take this as a sign of aggression. It's a good idea to maintain a calm, neutral demeanor when backing away from a goose. If you're struggling to remain calm, take a few deep breaths as you back away. Keep in mind that, while geese can be territorial, an actual physical attack is very rare. In the event a goose bites you or hits you with its wings, seek medical attention. Geese are strong, and can cause injury when provoked. You may require stitches or a cast if a goose attacks you. Go to the emergency room for assessment as soon as you get away.


Следите за признаками того, когда вам пора отойти на задний план. Предложите альтернативные виды деятельности. Расслабьтесь и отдохните.

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It can be very empowering to help a parent effect a major change. But, putting too much pressure on your parent can cause them to feel stunned, guilty, and even angry about the role reversal. If your parent is already getting help or has cut down on their drinking significantly and you are still nervous, it might be a signs that you are too focused on changing their drinking habits. This can create another reason to drink--now they are feeling guilty and emotionally triggered. While cutting out an addictive substance, it can be helpful to start up new hobbies or activities that are engaging and fun. As a way of showing your support for the change you hope to see in your parents, suggest an activity that you can do together as a replacement for a night of drinking. You might try a game night, movie night, or even a more hands-on activity, like craft-making or camping. Keep in mind that obsessing over whether or not your parent is drinking will just add pressure to the situation. Try to take some time to yourself by focusing on activities away from your parent, knowing that you've done what you can to encourage them.


Следите за продажами. Продвигайте свои продукты на Etsy. Рекламируйте ваш магазин в социальных сетях. Рекламируйте ваш магазин вне интернета. Подумайте над скидками и распродажами. Обновляйте ассортимент.

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In order to run a good business, you will need to keep a ledger of your sales and expenses. Always make a mark of the item you sell, price you sold it for, and your total profit on this item. Then, at the end of every month you can tally these totals and watch how your shop grows over time.  If you are a visual person, you can create graphs using the information you gather from your sales. If you have receipts from your sales/purchases, keep them all on file together so that you don’t lose track of anything you may have bought or sold. You can advertise your product and shop without ever even leaving Etsy. Promote your items by paying a fee of $7.00 to have them be the first to show up in search results, comment on Etsy blog posts with your shop URL, and contact other shop owners for advice and opinions. Join an Etsy team - a group of other sellers on Etsy with common interests. You will be able to ask questions, exchange advice, and give opinions about the buying/selling/marketing process. Just adding items to your shop and leaving it will likely leave you without viewers, and therefore buyers. In order to make your products known to the world, it is necessary to use other social media platforms to advertise your product. Advertise your shop via platforms like Facebook, Pinterest, Twitter, Tumblr, Instagram, and blogs.  Create a Facebook page for your shop and update it to look professional and organized. Include information about new items that you listed, the process you use to make your products, and changes in policies or your shop format. Write your own blog with a tab related to your Etsy business, or advertise your Etsy business on other popular blogs. Make sure that you have a button leading to your Etsy shop that looks professional and is easy to use. Use a pinterest account to upload photos of your Etsy products for anyone to see. Using tags via this website will also allow anyone to search the site for products similar to yours. Don’t overwhelm yourself using too many social media platforms. Using...


Следите за проявлением симптомов гипотиреоза. Остерегайтесь симптомов гипертиреоза. Симптомы могут быть вызваны и совсем другим заболеванием.

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Hypothyroidism is the condition where you have an underactive thyroid. All forms of hypothyroidism can be caused by viral infections, radiation damage, some medications, pregnancy, and other rarer causes. Symptoms of an underactive thyroid include:  Severe and constant fatigue Changes in the menstrual cycle Constipation Depression Dry, coarse hair Hair loss Dry skin Disturbed sleep cycle, such as wanting to sleep all the time Intolerance to cold Decreased heart rate Muscle weakness Unexplained weight gain or difficulty losing weight Hyperthyroidism is the condition where you have an overactive thyroid. This condition can be a result of Grave’s disease, tumors, thyroiditis (inflammation), thyroid nodules, and some medications. Symptoms of an overactive thyroid include:  Rapid heart rate or palpitations Increased respiratory rate Frequent and loose bowel movements or diarrhea Fine hair that may be falling out Unexplained weight loss Nervousness, irritability, a feeling of high energy Anxiety or panic attacks Psychosis Moodiness Intolerance to heat Sweatiness Reddish skin which may be itchy Remember that many of these symptoms are not specific to thyroid disease. Determine if you have multiple symptoms, or just a few. If you are unsure, go to your physician for tests. For example, gaining weight may be due to eating more or exercising less, and not due to thyroid disease. Feeling nervous or anxious may be due to a new job or an underlying mental health issue. Skin dryness can be due to low humidity or not enough healthy fats in the diet. Constipation can be due to not enough fiber in your diet or a number of digestive conditions while diarrhea can be due to digestive conditions or food sensitivities.


Следите за рассадой. Поливайте канны регулярно. Поддержите более высокие канны. Удалите мертвые цветы. Перенесите канны в помещение после первых заморозков. Наполните пластиковую коробку торфом или перлитом. Храните коробки так, чтобы они не стояли на полу.

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Your sprouts should begin to show their heads a couple of weeks after planting, though if you live in a colder climate it might take a week or two longer. Cannas need heat to help them begin growing. For optimum blooming, apply a fertilizer rich in nitrogen to cannas about once a month. Cannas need moist soil, so its important to water your cannas regularly. If you live in an area where rainfall is one inch or less (2.54 cm) each week, you will need to water your cannas once a week. If you find yourself in a dry spell, water whenever you notice the soil getting dry. If you notice that your taller cannas are a little droopy, tie them to stakes to help them grow and support their own weight. Learn how to stake your plants  here. As your plant’s flowers bloom and fade away, remove the dead foliage. You can tell what is dead by looking for a faded brownish yellow color. Pick these away, taking care that you don’t disrupt the still living parts of the plant. Do not cut leaves until they yellow because they will continue to provide nutrients to the plant even when it is not blooming. If you live in an area that gets frost, you will need to dig up your rhizomes after the frost kills the foliage of your cannas. Cut the plants back so that they are six inches tall and carefully dig the rhizomes up from the ground. Some cannas specialists believe that you should let the rhizomes dry for several days before moving onto the next step. Both peat moss and perlite can be purchased at your local garden supply store. Once you have filled the box, place each bunch of rhizomes in the box, making sure that each plants rhizomes don’t touch one another. You can also put them in a brown paper bag lined with peat moss or perlite if you don’t have a plastic box to spare. You should pick a spot that can have a maintained temperature of 45 to 55 degrees F (7.2 to 12.7 degrees C). Check on them every once in a while. If you notice that the moss is getting dry, lightly spray it with water so that it gets slightly damp. Your cannas will...


Следите за рационом. Составьте программу тренировок.

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Too much salt can aggravate some types of vertigo, endolymphatic hydrops or migraine-associated vertigo. Limit your alcohol consumption and avoid smoking. Drink lots of water and be sure to include food rich in vitamins and minerals in your diet. Caffeine probably does not have an effect on tinnitus (ear-ringing sometimes associated with vertigo). It's usually best to stick to your current caffeine intake instead of making a dramatic change. Many sufferers of vertigo symptoms have found that exercise is helpful in treating vertigo. Start slowly, and begin by moving your head slowly from side to side while standing. Easy stretches and walking also often help alleviate the symptoms of vertigo. You can also ask a healthcare professional for more specific exercises based on your specific type of vertigo. Using the wrong type of exercise can backfire, so it's best not to try them without a diagnosis.


Следите за ритмом. Расслабьтесь и ведите себя уверенно. Варьируйте тон голоса. Сделайте паузу перед заключительной фразой. Рассказывайте шутку с улыбкой, но не смейтесь.

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A joke's rhythm is a function of its wording and timing. A good joke should be short but not too short. In other words, you want to get the audience's attention and get them invested, but you don't want to carry on so long that you lose them. Unless you're telling a one-liner or a three-liner, consider aiming for about a minute per joke, though you may be able to go a little longer depending on the audience and your delivery skills. If you're carrying on for ten minutes with a single joke, you've definitely lost your audience. If you're uptight and uncertain, the audience will feel that way about you. Instead, be calm, happy, and confident that you're going to be a riot act—this makes your listeners much more likely to find you funny. It's boring to listen to a monotone—use different inflections that suit the specific joke you're telling. If it works for the joke, use different voices for different characters and/or sound effects (a car horn, a siren, a door creaking, etc.). These will liven up the joke, making it more like a story. That said, don't use an accent unless you've mastered it, or you'll do more harm than good for your joke. Waiting an extra second or two before revealing the “ah-ha” moment of the joke creates suspense in the audience. This should get you a bigger laugh when you do reveal the punchline. Some people suggest following the Rule of Threes, which states that a joke's punchline should come in the third line of the joke. This is limiting, however, as it only applies if you're telling a three-line joke, as opposed to a one-liner or a longer joke. Smiling says you're confident and sure of your joke, but laughing may says you're trying too hard. While the biggest comedians out there (think: Chris Rock and Jerry Seinfeld) can get away with laughing at their own jokes, it's generally not a good idea to laugh at yours unless you know how your audience will react. Doing so may make you seem like you're over-compensating for material that's not actually very funny or like you're cocky.


Следите за ростом колонии спирулины. Время от времени помешивайте воду в аквариуме. Соберите спирулину через 3–6 недель. Процедите спирулину через фильтровальную ткань. Пополните запас питательных веществ в аквариуме.

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At first, your spirulina colony will seem thin, but over time it will thicken and expand in size. Most of the time, you won’t have to do anything to your colony other than let it grow!  If your colony doesn’t seem to be growing well, test the pH of your tank, which should be around 10 when the spirulina is harvestable. If the pH is off, you may need to add more mineral “food.” You can find pH test strips at aquarium supply stores or online. Your spirulina will need oxygen to thrive. Some growers will use an aquarium pump to ensure a supply of oxygen, but this isn’t strictly necessary. To help air get into the water of your tank, you can simply stir the medium occasionally. Once your spirulina is thriving, you can start taking some out to consume. All you have to do is scoop some out! Most people find that about a spoonful of spirulina at a time is enough if you are consuming it fresh. Place the spirulina  you took from your tank onto the cloth. Hold it over a sink or bowl and gently squeeze out the excess water. You’ll be left with a thick green paste. Use this fresh spirulina in smoothies, top your favorite foods with it, or enjoy it all by itself! Each time you take some spirulina out of your tank, make sure to add a bit of the mineral mixture back in, in about equal measure. For instance, if you tank out a tablespoon of spirulina, add about a tablespoon of the medium back in.


Следите за ростом растения. Закаляйте рассаду перед пересадкой в открытый грунт. Выберите место для посадки. Подготовьте место для посадки. Выкопайте яму. Пересадите

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Gardening sources differ about the next steps to take - some recommend planting seedlings directly into the ground after a few weeks of growth in a pot or cup, while others recommend gradually increasing the amount of each day that the plant is exposed to the outdoor weather before finally planting it in the ground. Still others recommend transplanting the seedling to a larger pot, allowing it to grow further, and then finally planting it in the ground. Though there is no single right way to decide when to transplant a seedling into the ground, there are qualities to look for which can inform your decision to transplant your seedling. Good candidates for transplanting:  Are about four to six inches tall (10 - 15 cm), with small leaves. Have white, healthy-looking roots. Appear to be outgrowing their container. Have shown substantial taproot growth. Are a few weeks to several months old. Putting your seedlings outside without getting them accustomed to the outdoors can kill your plant. About a week or two before planting your seeds outside, place your seedlings outdoors for a few hours. Slowly increase how long you leave the seedlings outside each day for the next week or two. Then, your seedlings will be ready to be planted outdoors. Make sure your seedlings are protected from the wind so they don't blow over. Location is everything - pick a location for your oak tree where it has room to grow and won't be a hindrance when they've grown large. When choosing the site for your oak tree, some things to consider are:  The availability of sunlight. Like all photosynthetic plants, oaks need sunlight to survive, so don't plant them in shaded areas. The location of nearby sidewalks, water lines, buried pipes, etc. You don't want to have to kill your tree if work needs to be done in your yard. The shading effect of the full-grown tree. If you would like your oak tree to eventually provide shade for your home, plant it to the west or southwest of your home to maximize the shading effect it will have in the summer,...


Следите за своевременной вакцинацией кошки. Держите кошку дома. Не допускайте диких животных к себе во двор.

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Getting your cat vaccinated against rabies is the best, most cost effective way to prevent this disease. In many countries, rabies vaccinations are required by law. Set up a regular vaccination schedule with your veterinarian to keep your cat’s rabies vaccine up-to-date. Some vaccines need to be administered yearly, every two years, or every three years. Another way to protect your cat from rabies is to keep him from away from wild animals. Keeping your cat in the house is ideal because your cat will not be exposed to neighborhood cats, raccoons, or other animals that might be carrying rabies. If your cat is accustomed to going outside, then only allow him outside under your close watch. Don’t let your cat go near any unfamiliar animals. Wild animals are common carriers of rabies. If your yard is not appealing to wild animals, then there will be less of a chance of your cat coming into contact with rabid animals. Some things that you can do to keep wild animals out of your yard include:  placing tight lids on all of your garbage cans making sure there are no hiding spots for skunks or raccoons, such as under your deck or house putting in a fence to keep wandering animals out of your yard keeping trees and shrubs pruned


Следите за своевременностью. Определите свои приоритеты. Общайтесь со своим партнером. Примите решение.

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If your relationship is relatively new, it's not all that uncommon for couples to have goals and future plans that diverge. Similarly, newer couples may still have completely different inner circles of family and friends. When you and your partner develop a deeper commitment to the relationship and each other, this changes. If your boyfriend is tentative about plans and goals or hasn't introduced you to his loved one, it may not necessarily mean he's not into you. Decide if you have been together long enough (i.e.longer than a few months). It may also help to question if you have labeled your relationship as "exclusive." Every relationship requires a bit of reorganizing of the parts to make the whole work. Although your mate may show some of these signs, you might want to ask yourself if they are deal-breakers or whether you can learn to live with them. Ponder what you want out of the relationship and whether your current partner is giving it to you. Make a list of the most important aspects of a relationship from your point-of-view. Then, go down the list and evaluate where your partner stands on each characteristic. Relationships are not one-sided, so your decision-making shouldn't be either. Choose an appropriate time to sit down with your partner and share your reservations. He may be able to explain some of his choices or behaviors and put your mind at ease.  You might say, "I'm very concerned that, after three months, I haven't met any of your friends. Can you explain why?"   Listen actively to your partner, giving him the chance to fully share his side of things before responding. After you have discussed the issue with your partner, you will need to arrive at a conclusion. Is your partner full of it? Do you think he's serious about you? It's important to listen to your instincts on this one. They could be giving you clues about how to move forward. You might decide to end the relationship now, or postpone the decision until a later date. For example, if you think maybe your relationship is still...


Следите за своей личной гигиеной. Не принимайте на себя страдальческий вид. Продолжайте употреблять жидкость. Следите за своими эмоциями. Ограничьте активную деятельность. Старайтесь не принимать никаких лекарств.

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During an extended, absolute fast, your body will excrete a large amount of toxic waste during the first three days.  Shower or bathe every day, especially during these first three days. Brush your teeth more than usual during these first three days to ward off foul breath. Fasting is a time of close, personal communion between you and God. By appearing to others as though you are suffering, you invite pity and admiration, which could inflate your pride and make it difficult to approach God in a state of humility. You should not go more than three days without water. You can abstain from other fluids, such as juice or milk, but you should continue to drink water during the majority of an extended fast. Otherwise, you run the risk of causing serious dehydration, which is likely to result in severe health problems. People who skip a meal tend to feel grumpy. As such, it is to be expected that skipping many meals will make you even grumpier. Mind your emotional state, and if you feel ready to snap at the next person who approaches you, find a solitary space to pray and reflect instead. Casual walks are acceptable and encouraged, but fasting drains you of a great deal of energy, so you need to rest as often as you can. To the same end, you should also avoid any vigorous exercise. Medications, herbal drugs, and homeopathic remedies can cause complications during your fast, making side effects like nausea, restlessness, fatigue, dizziness, and headaches even worse. Note, however, that you should not stop any prescription medications without your physician's approval and supervision.


Следите за своей прической. Пусть ваш макияж будет естественным.

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Hair can be a great asset when cared for properly but can also detract from your appearance if neglected. Even if you have no time to put it up, make sure it’s brushed and that you have a ponytail holder with you. Short hair is normal too.   Wash your hair regularly. Gently towel-dry it and let it air-dry as often as possible; blow-drying is hard on your hair. Condition your hair to keep it looking healthy and vibrant. Find a formula that works for you; nothing is one-size-fits-all. Of course you want to minimize flaws and accentuate your best features, but don’t pack it on; unnatural makeup makes you look fake. If you want people to think you are normal, then be real and look real. It's normal to not want to wear makeup too.  A touch of base, a hint of blush, a bit of eye shadow, eyeliner, and mascara can help bring your face to life. To avoid looking like a painted lady, choose colours that compliment your natural colouring. Go natural if that’s what feels best to you. Be sure to eat right, drink lots of water, and pamper your skin to make it glow.


Следите за своей успеваемостью. Одевайтесь стильно, но при этом придерживайтесь школьного дресс-кода. Отстаивайте свое мнение. Не стоит терпеть насмешки и издевательства. Не употребляйте наркотики.

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Your classmates will admire your hard work and good grades! They might even ask you for help with their own homework. Although blowing off homework or failing tests might not seem like a big deal--it might even seem cool!--your friends and classmates will eventually stop respecting you if you act like you don’t care about school. Wear clothes that make you look and, more importantly, feel great, while staying within your school’s dress code. Instead of wearing revealing tops or super-short shorts or skirts any tops, look for long, flowy skirts and comfy sweaters. Experiment with jewelry and shoes, too.  You can still rock your personal style if your school has uniforms. Accessorize with funky jewelry, shoes, or tights. Wear a bold headband or shiny clips to catch people’s eyes. Be true to your own style. If you feel best in sporty, casual clothes, you don’t need to jump right into wearing dresses every day. Start off by pairing a nice pair of jeans with a cool T-shirt. Mix in a skirt every once in awhile if you want, or just try tops that are a little fancier. Don’t be afraid to say what you feel, even if it doesn’t seem like the popular thing to do at the time. Stand up for your values so that others respect you, and so you can respect yourself.  For example, if it seems like all the popular kids are slacking off with their work but you know you need to get good grades, keep at it. If all the other girls start wearing a style of clothes you don’t feel comfortable in, don’t feel like you need to change. Grab one of your friends to help you feel more confident. Make eye contact and say, “That’s really not okay. I think you should stop.” Stay calm and cool and don’t let them rile you up. If you feel like the situation might get dangerous, get a teacher’s help.  Standing up to bullies shows that you’re brave, confident, and care about your classmates. Standing up to bullies can get you new friends and the teachers and classmates might notice what you have done and will pay attention to you. They might even...


Следите за своим весом. Выполняйте регулярные физические упражнения. Ограничьте потребление алкоголя. Не курите. Сократите потребление кофеина. Ведите дневник питания. Читайте этикетки на продуктах.

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As your weight increases, chances are your blood pressure and related heart-stresses are increasing too. In some cases, just a loss of ten pounds can show you a decrease in your blood pressure levels. Consult your doctor on a healthy target weight.  It's very important that you know the target weight range for your height and work to maintain it. If you are overweight or obese, know how much you need to lose to reach your target weight range. Begin working toward that goal, even if you know it will take a long time to reach it. Each pound lost is a success that will help you live a healthier life! In addition to the number on the scale, your waistline measurement matters, too. Men with a waistline of 40 inches (101.6 cm) or more and women with a waist of 35 inches (88.9 cm) or more at an increased risk of hypertension. Asian men and women run on a scale of about 3 inches (7.6 cm) smaller (for both sexes). Apart from losing that excess weight, regular cardio exercise can significantly lower your blood pressure within weeks. That's about as close to instant gratification as you're gonna get.  Good examples of cardio activity include walking, running, dancing, or aerobics classes. Even making small efforts helps. Squeezing in a 15 minute walk before work is definitely better than nothing. You don't have to get your workout in all in one go! Having an active lifestyle is all about finding small ways to get moving. It doesn't necessarily mean going to the gym! To make sure that you're getting the full benefits of your workout, make sure that your heart rate ranges between 50-70% of your maximum heart rate. To get your maximum heart rate, subtract your age from 220. For example, someone who is 32 would have a maximum heart rate of 188, which means that's the most beats their heart should make in one minute. A cardio range for a 32-year-old would be .50*188 to .70*188, or 94-132 beats per minute. In small amounts, red wine can lower your blood pressure slightly. However, drinking in moderate amounts can exacerbate...