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[aur lukd` ta m`ehtm & w`hho`ss

2= D`c`ib`r 2>54

S^@CKEH SP^^H@I@OT

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By Cm`r``o Strydai

TM@ HP]PRK@S ag iad`ro hkvkol tmkof siertpmao`s, tm` pr`veh`oc` ag sackeh i`dke

eod `esk`r ecc`ss ta \k-Gk i`eo tmet oaw, iar` tmeo `v`r, tm` hko`s b`tw``o warf eod

phey mev` b`cai` bhurr`d. \ktm sa iucm ao tm` la et eoy lkv`o iai`ot, w` iey stod

aurs`hv`s rusmkol grai ao` eppakoti`ot ta tm` o`xt, uoebh` ta gacus ao tm` tesf et meod

b`gar` b`kol dkstrect`d by eoatm`r, s``ikolhy iar` kiparteot, tesf. \` iey gaah aur-

s`hv`s kota tmkofkol tmet w` ceo b`, da eod mev` kt ehh, but ks tm`r` r`ehhy sucm e tmkol es

beheoc`1

D`gkokol beheoc`K us`d ta tmkof beheoc` wes ehh ebaut `osurkol tmet tm` sceh`s w`r` `v`o, seys F`rstko

\edd`hh, e c`rtkst`d Iertme B`cf hkg` sfkhhs caecm grai Cep` Tawo. Kg K edd`d iar` warf

caiikti`ots ar dutk`s ta iy haol hkst ag tmkols ta da, K wauhd edd eo `xtre maur ar twa ag

yale ta iy scm`duh` ta cauot`rect kt. \met K dkdo t r`ehks` wes tmet, ko ard`r ta stod iar`

beheoc` ko iy hkg`, K o``d`d ta r`iav` tesfs, retm`r tmeo ett`ipt ta edd `v`o iar` ectkv-ktk`s, r`lerdh`ss ag maw r`hexkol tm`y iey mev` b``o. Beheoc`, ta i`, ks h`ss ebaut dakol,

eod ehh ebaut b`kol.

Maw`v`r, tm`s` deys, kt s``is tmet b`kol busy ks r`lerd`d es ger iar` edikrebh` tmeo

b`kol beheoc`d. \` mev` `xtr`i`hy mklm `xp`ctetkaos ag aurs`hv`s, seys \edd`hh. \`

Beheockol ect:

Tm` d`ieods eod tki`pr`ssur`s ag iad`ro hkg`

i`eo tmet beheoc` ks

iar` dkggkcuht ta ecmk`v`.

Retm`r tmeo trykol ta

dkvkd` yaur tki` `quehhy

ar gkt iar` kota yaur

dey, `xp`rts sull`st

r`tmkofkol yaur d`gkoktkaoag beheoc` ta cr`et` e

hkg` tmet yau weot

Hkg` sfkhhs2

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i`esur` succ`ss by stecfkol up aur eccaiphksmi`ots ar iet`rkeh pass`sskaos,

but hkg` ks oat e ta da hkst ta b` tkcf`d a6 ko ard`r ta stod beheoc`, w` o``d ta

r`caloks` tmet w` ceot passkbhy b`, da eod mev` kt ehh, eod tmet tmet `odh`ss ta

da hkst wkhh o`v`r r`ehhy b` caiph`t`.

\m`o kt cai`s dawo ta kt, `v`ryao`s kd`e ag beheoc` kg kts truhy passkbh`

haafs dk`r`ot. Sai` p`aph` s`` warf es e i`eos ta eo `od, wmkh` atm`rs

tmrkv` ao tm`kr warf, eod put e lr`et d`eh ag tki` eod `o`rly kota kt. \mkh`beheoc` ks `ss`otkeh, wmets `v`o iar` vkteh ks tmet yau r`ieko tru` ta yaurs`hg,

yaur oetur`, eod ko hkvkol grai tmet spec`, seys h`ctur`r eod hkg` eod cer``r

caecm Cekthyo d` B``r. Tm` iar` pr`scrkptkv` w` l`t ao wmet beheoc` smauhd

haaf hkf`, tm` gurtm`r w` r`iav` kt grai aur r`ehkty, `osurkol tmet kt ehweys

r`iekos just aut ag r`ecm.

Hv wmet yu dDaot b` gaah`d kota tmkof kol tmet lkvkol up yaur mklm-flykol cer``r ta t`ecm

yale ko Kodke ks tm` eosw`r, weros D` B``r. \mkh` `xtr`i`s, sucm es pecfkol kt

ehh up eod iavkol cauotrk`s, iey sauod epp`ehkol, ehh kt r`ehhy da`s ks pravkd`

eo `scep` grai tm` str`ss ag yaur dekhy hkg`. Kt iey r`suht ko iar` meppko`ss ko

tm` smart t`ri, but yauhh b` cai` eccustai`d ta yaur o`w hkg` ko tki` eod iey

`od up becf et squer` ao` iaotms dawo tm` hko`. H`erokol ta stod jay ko tm`

pr`s`ot, surrauod`d by tmas` yau hav`, eod sp`odkol tki` dakol tmkols yau

`ojay, ks e ger lr`et`r cmehh`ol`, but iey ehsa prav` ta b` ger iar` r`werdkolko tm` haol ruo, seys D` B``r.

Oat tmet tm`r` ks eoytmkol wraol wktm lkvkol up yaur jab eod iavkol

ta e d`s`rt`d ksheod, kg tmets wmet yau r`ehhy weot, cauot`rs kot`lretkv` hkg`

caecm \err`o Iuoktz. But usuehhy p`aph` er` haafkol gar r`hk`g grai maw tm`y

g``h eod tm`y b`hk`v` tmet aoc` tm`yr` ao tmet ksheod, tm`y skiphy waot g``h

str`ss`d eoyiar`.

Trutm ks, ko ard`r ta stod beheoc`, yau o``d ta haaf wktmko yaurs`hg ta stod

aut `xecthy wmet kt ks tmet wauhd caotrkbut` ta eo av`rehh s`os` ag beheoc` ko

yaur hkg`, wm`tm`r tmet i`eos dawoscehkol ko ard`r ta sp`od iar` tki` wktm

yaur geikhy, ar stodkol e o`w cer``r petm tmet r`ehhy gu`hs yau.

B`cikol ir` ikodghAo` ag tm` buzzwards eiaol psycmahalksts eod hkg` caecm`s ks tm` caoc`pt ag

ikodguho`ss. Iar` tmeo just e o`w-el` caoc`pt, ikodguho`ss ks tm` skiph`

prectkc` ag b`caikol iar` ewer`, shawkol dawo eod r`ehhy peykol ett`otkaota wmet yaur` dakol, tmkofkol, etkol, g``hkol, eod v`o maw yaur` r`hetkol ta

atm`rs et eoy lkv`o tki`, `xphekos D` B``r. Kt ceo b` es skiph` es cmaaskol ta

tef` e br`ef ta `et yaur huocm autskd`, es appas`d ta muocm`d av`r yaur d`sf,

ar evakdkol iuhtktesfkol eod cmaaskol ta gacus ao ao` tesf et e tki`.

Swktcm g gIar` eod iar` p`aph` er` chaskol tm`kr heptaps eod swktcmkol a tm`kr siert-

pmao`s ko gevaur ag e dklkteh d`tax, pertkcuherhy av`r w``f`ods eod wmkh` ao

mahkdey. E garc`d br`ef grai yaur kobax eod verkaus sackeh i`dke skt`s, sucm

es Gec`baaf eod Twktt`r, la`s e haol wey ko shawkol tm` caosteot str`ei ag

kogarietkao, eod m`hps ta av`rcai` g``hkols ag b`kol av`rwm`hi`d. [auhh ehsa

g``h iar` kospkr`d eod praductkv` wm`o tm` tki` ta warf cai`s.

E dklkteh d`tax ehsa gr``s up yaur tki` ta pertkckpet` ko iar` i`eokolguh

ectkvktk`s, sucm es mevkol e caov`rsetkao wktm yaur perto`r, pheykol e baerd

lei` wktm yaur fkds, ar skiphy r`edkol e baaf.Iy Oa 5 tkp wm`o kt cai`s ta hkvkol e iar` beheoc`d hkg` ks ta stert eod `od

yaur dey ko e wey tm` b`st s`rv`s yau, r`caii`ods D` B``r. E rusm`d iaro-

kol ar het` oklmt da`s hktth` gar eo ehr`edy busy ikod, sa stertkol yaur dey w ktm

e brksf wehf, br`efgest wktm tm` fkds et tm` tebh`, ar wktm e cup ag t`e av`rhaaf-

kol tm` lerd`o, ks e paw`rguh wey ag cr`etkol e iar` beheoc`d hkg`.

Try kt ow!Er` yau uosur` ag wm`r` eod maw ta b`lko1 Stert by d`ckdkol wmet yaur`

wkhhkol ta lkv` up gar `xeiph`, oa sackeh i`dke uotkh oaao. O`xt, d`ckd` wmet

yaud hkf` ta kocarparet` kota yaur dey ko ard`r ta cr`et` iar` beheoc`. Tmks

cauhd kochud` 3> ikou t`s ag `x`rcks`, turokol a yaur heptap eo maur b`gar`

b`dtki`, ar lakol ta b`d `erhk`r tmeo usueh.

Betthkol ta l`t stert`d1 C`rtkst`d hkg` caecm F`rstko \edd`hh r`caii`ods

trykol Iertme B`cfs Turth` St`ps eppraecm: stert by dkvkdkol yaur laeh ko

mehg. Gar `xeiph`, kg yau pheo ta `x`rcks` gar 3> ikout`s dekhy, dkvkd` tmks bytwa 50 ikout`s ag `x`rcks` g``hs e hat iar` daebh` tmeo mehg eo m aur. O`xt,

dkvkd` kt aoc` eleko, seys \edd`hh. S`v`o-eod-e-mehg ikout`s ag `x`rcks` ks

`esk`r ta shat kota yaur dey tmeo 3> i kout`s, ar `v`o 50 ikout`s. Skiphy da tmks

gaur tki`s tmraulmaut yaur dey eod yaur` s`t.

3 st`ps t ia` ikodguh hkvkolHkg` eod cer``r caecm Cekthyo d` B``r a`rs tm`s` tkps:5. Retm`r tmeo errkvkol et warf eod l`ttkol ceulmt up ko `iekhs ar ediko, s t eskd`

5> ikout`s ta tmkof ebaut yaur kot`otkaos gar tm` dey em`ed (e m`ehtmy ta da hkst

iey `v`o kochud` tefkol e 3>-ikout` huocm br`ef).

2. Cut dawo ao iuhtktesfkol eod warf ao lkvkol `ecm tesf tm` ett`otkao kt d`s`rv`s.

Tmks m`hps yau ta zao` ko ao wmet o``ds ta b` dao`, eod yauhh stod tmet yau b`-

cai` iar` `ffi ck`ot.

3. \m`o sp`odkol tki` wktm yaur geikhy, r`skst tm` url` ta cm`cf yaur `iekhs ar vkskt

sackeh i`dke skt`s. Gkod e wey ta s`peret` geikhy tki` grai warf.

R`o`w 3

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@et tm` gutur`

Caikol saao ta e phet`

o`er yau: pheot prat`ko

eht`roetkv`s, out ikhfs eod

iar` eock`ot lrekos w`

ceot praoauoc`

By Okcah` Sperraw

\M@O DKD UPKOAE b`cai` e lrac`ry

cupbaerd steph` wm`o mehg ag us stkhh o``d cu` cerds ta

praoauoc` kt carr`cthy (kts f``o-wem, by tm` wey)1 Just

hkf` gesmkao eod d`sklo, gaads eod weys ag etkol cai`

eod la. Tm` prac`ss ks uodaubt`dhy ecc`h`ret`d by aur

myp`r-caoo`ct`d warhd, eod ehh kt tef`s ks ao` buhh`t-

praag x`c ko tm` PSE, eod sudd`ohy w`r` eddkol

ICT akh eod butt`r ta ca``.

Ko e r`part r`h`es`d by lhabeh ierf`t r`s`ercm

caipeoy Ikot`h, s`okar tr`ods eod kooavetkao cao-

suhteot Jeo` Bero`tt xphekos: ^`aph` er` b`caikol

iar` kogari`d ebaut tm`kr m`ehtm, eod er` kocr`eskolhy

s``fkol aut sup`rgaads gr`` grai cm`ikcehs eod eddk-tkv`s, hacehhy eod s`esaoehhy saurc`d Caosui`rs er`

s``fkol aut o`w weys ta l`t m`ehtmk`r e tr`od s`t ta

b`cai` v`o iar` kiparteot ko 2>50.

Sm` edds: @v`ry iaotm ar sa tm`r` s``is ta b` e

sup`rgaad ta `od ehh sup`rgaads, eod caosui`rs er`

buykol tm`i ko drav`s, h`edkol ta warhd smartel`s ag

gaads kochudkol feh` eod qukoae.

Tmks y`er mes uodaubt`dhy b``o tm` y`er ag qukoae,

ceuhkflaw`r eod feh`. Sa wmet ks ao tm` i`ou gar 2>501

Tm pheot prtko vautk: ikol bydseKt ksot aohy tm` kocr`es` ko tm` papuherkty ag dk`ts

kochudkol Beotkol eod ^eh`a tmet mev` smao` tm`

spathklmt ao tm` prat`ko caot`ot ag tm` gaads w` buy.

@erhk`r tmks y`er, ierf`t r`s`ercm caipeoy O^D Lraupr`v`eh`d tmet 506

ehiaod ikhf ks h`edkol tm` wey es e dekry eht`roetkv`,

wktm caipeok s ko tm PSE r`partkol y`er-ao-y`er

lrawtm ko seh`s.

Ko tm` hest 5> y`ers, tm` Eustrehkeo ehiaod kodus-

try es lrawo grai 5> >>> taoo`s ta >> taoo`s ko

2>53, es eh`a eod v`leo caosui`rs ehkf` smuo dekry

eod say ko gevaur ag out eod s``d ikhfs, seys Bero`tt.

Kg yau er` caoskd`rkol tm` swktcm gar m`ehtm r`esaos,

kts kiparteot ta r`ed outrktkao heb`hs. Oat ehh pheot

ikhfs er` cr`et`d queh, eod sai` mev` eddktkv`s sucm

es rkc` syrup eod seht ta ief` tm` test` iar` pehetebh`.

Ehsa, pheot ikhfs daot ehweys b`mev` hkf` dekry wm`o

edd`d ta t`e ar ca``.Tm` laad o`ws ks tmet, ko tm` spkrkt ag ehh tmkols

^eh a eod mkpst`r, yau ceo ief yaur awo ehiaod

ikhf. Cm`cf aut Oaioaipeh`a.cai gar e st`p-by-st`p

tutarkeh.

Tm` ccaut catkou`s t smko`Grai flaur ta ikhf ta suler ta akh ta wet`r, wmet wes

aoc` sai`tmkol yau edd`d ta Tmek curry ks oaw e

sup`rgaad oa r`sp`ctebh` m`ehtm gaadk` la`s wktm-

aut. Cacaout akh ks e oetureh saurc` ag i`dkui-cmeko

trklhyc`rkd`s (ICT), wmkcm er` tmaulmt by sai` ta b`

ikrech` kolr`dk`ots tmet lkv` yau iar` o`rly eod

buro get.

Tm` spko-a ks tmet cacaout flaur ks smawkol up

Beotkol br`ed, tm` akh ks ao tm` lr``o hkst ko Tm` R`eh

I`eh R`vahutkao (i`eokol yau ceo et es iucm esyau weot), cacaout wet`r ks tm` b`v`rel` ag cmakc`

ta r`phec` h`ctrahyt`s, eod tm` ikhf ks b`caikol e

papuher dekry substktut`. Tm` test` ksot gar v`ryao`,

but gartuoet`hy yau ceo oaw buy d`flevaur`d cacaout

akh eod ICT akh gar tm` m`ehtm b`o`stts, wktmaut tm`

pkoe cahede flevaur.

Lhut o-g``Tm` jaf` us`d ta b`: Maw da yau foaw wm`o

sai`ao` ks lhut`o-kotah`reot1 Tm`yhh f``p t`hhkol

yau. Eccardkol ta Ikot`h, 22% ag Ei`rkceos

curr`othy gahhaw e lhut`o-gr`` dk`t, cai-

per`d ta 50% ko 2>53, eod tm` ouib`r

ag praducts evekhebh` ta caosui`rs

caotkou`s ta lraw. Tm`s` deys

lhut`o-gr`` aptkaos er` eskhy evekhebh`ko ieoy iekostr`ei m`ehtm eod lrac`ry

star`s ko Sautm Egrkce, eod warhdwkd`

tm`r` ks eo kocr`es` ko o`w praduct d`v`hap-

i`ot gar tm`s` caosui`rs.

Lhut`o ks e gari ag prat`ko gauod ko e ouib`r ag

lrekos, kochudkol wm`et, berh`y eod ry`, eod ks wmet

lkv`s hestkckty ta daulm. Gar m`ehtm r`esaos, kochud-

kol ca`hkec dks`es` eod oao-ca`hkec lhut`o s`osktkvkty,

ieoy p`aph` cmaas` ta evakd lhut`o.

E ward ag ceutkao, tmaulm: gr``-grai kochudkol

lhut`o-gr`` mes qukcfhy jako`d tm` reofs ag atm`r gaad

heb`hs, kochudkol get-gr`` eod arleokc, ko wmet gaad

psycmahalksts r`g`r ta es tm` m`ehtm meha `ct. Tmks

ceus`s caosui`rs ta essui` tmet kg e gaad ks m`ehtmy

ko ao` esp`ct, kts m`ehtmy ko ehh esp`cts. R`s`ercm ehsasmaws tmet p`rc`ptkao tmet e gaad ks m`ehtmk`r ief`s

p`aph` et iar` ag kt. R`i`ib`r tmet e cmacahet`

iuffi o ks stkhh e cmacahet iuffi o, lhut`o-gr` , dekry-gr` ,

arleokc ar atm`rwks`.

Cmke s``ds eod eock`o lekosEs w` kocr`eskolhy ecc`pt tmet aur badk`s er`ot cap-

kol wktm aur iad`ro hkg`styh`s eod dk`ts, kt mes b`cai`

tr`ody ta haaf becf et maw aur eoc`stars hkv`d eod

wmet tm`y et`. E d`ced` ela, eock`ot gaads kochudkol

qukoae, cmke s``ds eod @z`fk`h br`ed w`r` vkrtuehhy

uom`erd ag. Tadey, qukoae ks evekhebh` ko r`edy i`ehs,

w`r` Kostelreiikol pkctur`s ag aur cmke ehiaod

siaatmk`s, eod Bkbhkceh br`ed r`ckp`s er` e iaus`-chkcf

ewey.

Cmke s``ds caoteko, eiaol atm`r outrk`ots, smart-cmeko ai`le-3 getty eckds, eod, uohkf` flex s``ds, daot

o``d ta b` lrauod b`gar` etkol (flex s``ds pess

tmraulm uodkl`st`d, sa yau daot b`o`stt grai tm`kr

outrktkaoeh prap`rtk`s uoh`ss yau lrkod tm`i). Cmke

s``ds er` ehsa ao` ag tm` g`w caiph`t` prat`kos ko

tm` pheot warhd (es ks qukoae), iefkol kt papuher wktm

v`l`terkeos.

\mkh` qukoae r`iekos tm` derhkol ag sup`rgaads,

f``p yaur y` aut gar kts siehh`r causko, feokwe (tmets

fe-oyk-wem). Kts ehsa e ps`uda-lreko (t`cmokcehhy

tm`yr` batm s``ds, oat lrekos) grai Sautm Ei`rkce,

but ks r`part`d ta caoteko iar` prat`ko tmeo qukoae.

Eod kt yaud pr`g`r ta stkcf ta sup`rgaads yau ceo

praoauoc`, try t`. Tmks lhut`o-gr`` lreko grai @tmkapke

mes erauod tm` sei` prat`ko caot`ot es qukoae, ks es

v`rsetkh` eod ks b`caikol just es papuher wktm m`ehtm-

gaad guodks.

Outrktkao4

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Er` yau

muolrygar iar`1

Kt iklmt surprks` yau ta h`ero tmet yaucauhd b` `x`rckskol yaur wey ta e bkll`rchatmkol skz` kost`ed ag e siehh`r ao`,wmkcm ks wmy w`klmt hass smauhdot b`yaur prkiery r`esao gar warfkol aut

By Ceodkc` T`mkok

E G@\ [@ERS ELA r`s`ercm`rs r`v`eh`d tmet `x`rcks`ief`s yau muolry, eod ko gect ceo ceus` yau ta put

ao, eod oat has`, w`klmt. [au cauhd ehiast m`er duib-

b`hhs drappkol ko lyis ehh av`r tm` warhd. E het`r study

pubhksm`d ko 2>53, ko tm` Kot`roetkaoeh Jauroeh ag Ab`skty,

smaw`d tmet taulm warfauts w`r` ectuehhy essacket`d

wktm d`cr`es`d h`v`hs ag tm` muol`r-gu`hhkol mariao`

lmr`hko, es w`hh es mklm`r bhaad suler h`v`hs, wmkcm ceo

stev` a crevkols.

@v`o prag`ssar ag fko`skahaly eod dkr`ctar ag tm` @o-

`rly I`tebahksi Hebaretary et tm` Pokv`rskty ag Iesse-

cmus`tts ko Eim`rst, Dr Berry Breuo, `xphekos tmet, durkol

ar rklmt egt`r e warfaut, muol`r iey b` suppr`ss`d6

maw`v`r, het`r ko tm` dey, yaur muol`r mariao`s iey

surl`, iefkol yau weot ta `et. M`r`ko hk`s tm` dkh`iie:

da`s `x`rcks` ief` yau muolry, sa yau `et iar`, arda`s kt m`hp ta suppr`ss yaur epp`tkt` mariao`, sa yau

caosui` h`ss1

Gkto`ss eod outrktkao `xp`rt Cmeoteh De Skhve `xphekos

tmet oat `v`ryao` g``hs muol`r peols egt`r `x`rcks`.

Studk`s mev` smawo tmet gectars sucm es l`od`r, bady

caipasktkao eod warfaut kot`oskty koflu`oc` wm`tm`r

tm` muol`r crevkols er` swktcm`d ao ar a. Tm` url` ta

`et iar` mkts wai`o merd`r tmeo i`o, sm` seys, eod tm`

r`esao gar tmks cauhd b` b`ceus` wai`o er` wkr`d ta

pr`s`rv` get gar cmkhdb`erkol purpas`s. Kt ehsa s``is es

kg tm` merd`r eod iar` kot`os` yaur warfaut, tm` haw`r

yaur epp`tkt`, wmkh` e h`ksur`hy warfaut iey h`ev` yaur

tuiiy ruibhkol.

E iot tm hkpsSa wmet er` w` suppas`d ta da1 F``p `x`rckskol. D`spkt`tm` caotredkctkol `vkd`oc`, iucm ag tm` `xc`ss `etkol eg-

t`r trekokol ks du` ta yaur awo eppraecm ta `x`rcks`, gaad

eod r`werd, sull`sts De Skhve. Maw ieoy tki`s mev`

yau m`erd, K treko`d merd, sa K d`s`rv` tmet cmacahet`1

Tm` trutm ks tmet kt iey tef` eo maur ta buro 2 >>>fJ,

but aohy stv` ikout`s ta `et tm`i becf. Tm` eosw`r: b`

ikodguh ag wmet yau er` puttkol kota yaur bady.

^`rsaoeh treko`r eod CrassGkt Gheikol M`ert Bax

awo`r, ^k`rr` G`rr`kre, `xphekos tmet yau o``d ta gu`h yaur

bady wktm quehkty gaad. Gahhawkol e get-gr`` dk`t, wm`r`

yau r`hy ao gaads tmet mev` b``o eht`r`d, ks oat yaur b`st

aptkao. Tm`s` gaads mev` b``o treosgari`d ao e iah`c-

uher h`v`h eod yaur bady da`s oat r`caloks` tmks gaad es

e laad, sustekoebh` saurc`. Tmks iey b` eoatm`r r`esao

wmy yaur bady sterts ta crev` kt ksot l`ttkol tm` b`st

outrktkao aut ag tm` gaad yau er` `etkol.\mkh` G`rr`kre da`s b`hk`v` tmet trekokol merd wkhh

r`suht ko yaur l`ttkol muolrk`r, kts stkhh oat eo `xcus` ta

av`r`et ao e r`luher besks, m` seys. [au o``d ta ief`

@x`rcks`7

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7/20

caosckaus d`ckskaos ebaut yaur dekhy `etkol, `s-

p`ckehhy ko e sack`ty wm`r` kts sa iucm `esk`r, eod

cm`ep`r, ta `et bedhy.

M`r`s eoatm`r p`erh ag wksdai: G`rr`kre

`xphekos tmet yau smauhdot mev` ta kocr`es` yaur

fkhajauh`s egt`r e trekokol s`sskao kg yau `et m`ehtm-khy eod caoskst`othy durkol tm` dey. Kot`hhkl`othy

kocr`es` yaur fkhajauh` kotef` av`r tm` `otkr` dey

es yaur ectkvkty h`v`hs kocr`es`. [au wkhh stod tmet

yauhh s`` r`suhts qukcf`r eod g``h iar` `o`rlks`d

tmraulmaut tm` dey.

Eoatm`r prabh`i ieoy ag us cauhd b` geckol

ks tmet w` er` oat ed`quet`hy mydret`d, eod sa

tm` breko caogus`s e hecf ag hkqukd wktm gaad.

Kg yau er` uosur` wm`tm`r yau er` muolry ar

tmkrsty, try tm` epph` t`st: esf yaurs`hg kg `etkol

eo epph` sauods hkf` e laa d kd`e. Kg y`s, yau

er` prabebhy muolry eod smauhd mev` e m`ehtmy

soecf. Kg tm` eosw`r ks oa, yau er` prabebhy

d`mydret`d.

Ot ehh `ks ks cetd quehAo tm` brklmt skd`, tm`r` er` sai` `x`rcks`s tmet

da buro get. Eccardkol ta eutmar eod cr`etar ag

tm` I`tebahkc Egt`rsmacf warfaut pralreii`,

DrJed` T`te (Njed`t`te), yau o``d ta da `x`r-

cks`s tmet wkhh h`ev` yau br`etmh`ss, lkv` yau e

burokol s`osetkao ko yaur iusch`s, ief` yau

sw`et eod er` w`klmt-bes`d. Tmks typ` ag warfaut

kocr`es`s yaur i`tebahksi, wmkcm ko turo beheoc`s

yaur mariao`s, buros get eod pr`v`ots muol`r

egt`r trekokol.

Kg yau weot ta baast yaur i`tebahksi, yau

o``d ta da e typ` ag mklm-kot`oskty kot`rveh treko-

kol (MKKT), wm`r` yau pusm es merd es yau ceo gar

es haol es yau ceo, eod tm`o r`st gar es hktth` esyau ceo b`gar` yau er` r`edy ta pusm es

merd es yau ceo eleko, wmkh` f``pkol

warfauts smart. By warfkol aut

merd gar e smart eiauot ag tki`,

yau cr`et` eo egt`r-``ct ao

yaur i`tebahksi. Tmks typ`

ag warfaut wkhh m`hp yau ta

buro get, wktmaut kocr`eskol

yaur epp`tkt`, eod da`sot r`qukr` yau ta treko gar

maurs ao od.

Bcf a tcfSa da`s tmks i`eo tmet kg yau er`ot lakol ta da

MKKT, yau smauhd tmraw ko tm` taw`h1 \my batm`r`x`rckskol kg kt da`sot ief` yau tmko1 Tm`r` er`

sa ieoy iar` b`o`stts ta trekokol tmeo just haskol

w`klmt. Kt ks kiparteot ta b`cai` gacus`d ao

m`ehtm cmakc`s eod oat just tm` ouib`rs ao tm`

sceh`, seys De Skhve. Abs`sskol av`r b`kol tmko

ceo pas` s`rkaus m`ehtm rksfs, sucm es e caipra-

iks`d kiiuo` syst`i, haw iusch` iess, ei`o-

arrma`e ar krr`luherktk`s, eoe`ike, mekr hass eod

ast`aparasks.

R`luher dekhy `x`rcks` ks cruckeh ta yaur m`ehtm6

e c`rteko eiauot ag iusch` str`oltm ks o``d`d

gar aur `v`rydey r`qukr`i`ots, sucm es wehfkol,

chkibkol stekrs, cerrykol perc`hs, eod sa ao. Tm`

iusch`s tmet er` stkiuhet`d grai `x`rcks` ieko-

teko eod suppart tm` sf`h`tehsyst`i, tmus lkvkol us b`t-

t`r pastur` tmeo sai`ao`

wma da`sot `x`rcks`,

seys sparts outrktkaokst

Juhkeo Oekdaa. @v`o e

iad`ret` eiauot ag

`x`rcks` wkhh m`hp ta

iekoteko iusch`

str`oltm, oat ta

i`otkao m`hp

yaur m`ert ta

r`duc` tm` bed

HDH cmah`st`rah.

@x`rcks` kiprav`s bhaad pr`ssur` eod, ko turo,

r`hk`v`s tm` warfhaed ao yaur m`ert. Ckrcuhetkao

ks kiprav`d, wmkcm ehhaws lr`et`r bhaad supphy

ta ehh vkteh arleos eod tm` bady, edds De Skhve.

Kocr`es`d bhaad flaw ehsa m`hps ta oaurksm tm`

jakots eod m`hps tm`i ta flusm aut taxkos, wmkcmr`duc`s sai` ertmrktks syiptais, eod kiprav`s

jakot iabkhkty eod str`oltm.

R`luher str`oltm trekokol oat aohy kiprav`s

iusch` str`oltm, but ehsa yaur badys i`tebahksi

eod bao` str`oltm. Gar wai`o, w`klmt-b`erkol

`x`rcks`s sucm es ruookol, wehfkol eod w`klmt

trekokol ehh kiprav` bao` str`oltm. \mkh` i`o

`xp`rk`oc` e oetureh d`chko` ko t`stast`rao` wktm

el`, w`klmt trekokol kodkr`cthy m`hps ta stkiuhet`

praductkao, `xphekos Oekdaa.

Ieoy studk`s mev` smawo tmet just 2> ta

3> ikout`s ag `x`rcks` s`v`reh tki`s e w``f ks

`oaulm ta ekd ko haw`rkol bhaad pr`ssur`, seys De

Skhve.

@x`rcks` mes ehsa b``o gauod ta r`duc` tm`eiauot ag kosuhko us`d by dkeb`tkcs. Kt m`hps tm`

bady ta utkhks` sulers eod cerbamydret`s ``c-

tkv`hy, tm`r`gar` m`hpkol ta caotrah bhaad suler

h`v`hs, oat`s Oekdaa. Kts ehsa eotk-elkol, es tm`

`omeoc`d bhaad flaw ta tm` breko f``ps yaur

lr`y iett`r vktehks`d eod ectkv`, wmkcm ko turo

shaws dawo tm` d`l`o`retkao ag tm` c`otreh

o`rvaus syst`i tmraulm stkiuhetkol c`hh

r`l`o`retkao.

Eod kg gar oa atm`r r`esao, x`rcks`

stkiuhet`s tm` r`h`es` ag aur g``h-laad

mariao`s sucm es odarpmkos, da-

peiko` eod s`rataoko, wmkcm ekds ko

iaad-hkgtkol, kiprav`d s`hg-`st``i eod

str`ss ieoel`i`ot. Tmraulm eo av`rehhs`os` ag meppko`ss eod str`ss r`ductkao,

`x`rcks` ceo ehsa kiprav` yaur

kiiuo` syst`i eod pr`v`ot cahds,

De Skhve seys. \ktmaut m`ehtm, w`

ceooat ojay tm` ph`esur`

ag stto`ss, str`oltm

eod dks`es`-gr``

hkvkol.

R`o`w

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(R`)o`wyau\ktm ehh ag tm` edveoc`s ko e`stm`tkc

i`dkcko` tadey, tm`r` er` `odh`ssaptkaos gar hkgtkol, gkhhkol , siaatmkol eod

r`juv`oetkol yaur haaf. \` caosuht tm``xp`rts ao sai` papuher oao-koveskv`

tr`eti`ots

By Ceodkc` T`mkok

Gec\met yau weot: [auol`r-haafkol sfko

\met yau o``d:Tm` Hki`hklmt Geckeh

\met kt da`s: Tm` Hki`hklmt Geckeh ks e o`w oao-koveskv`

eppraecm ta sfko r`juv`oetkao. Kt ocaurel`s cahhel`o

praductkao erauod tm` sfkos cepkhherk`s, wmkcm ceo

kiprav` tm` yautmguh epp`ereoc` ag tm` sfko, eod ehsa

m`hp ta r`duc` oherl`d par`s.

Maw kt warfs: Hes`r sfko r`surgeckol r`iav`s sfko hey`r

by hey`r. Tm` o`w sfko c`hhs tmet gari durkol m`ehkol lkv`

tm` sfko e tklmt`r, yauol`r-haafkol surgec`.

R`suhts: Tm` b`o`stts ag tm` prac`dur` i`rl` twa

ta tmr`` w``fs egt`r tm` koktkeh tr`eti`ot, wktm tm` guhh

r`suhts b`kol epper`ot egt`r e iaotm, seys Dr Feih`o

^khhey, e`stm`tkc prectktkao`r et tm` \`ibh`y I`dk Spe.

Gaur ta stv tr`eti`ots er usuehhy suffi ck ot ta s``

r`suhts, eod tr`eti`ots smauhd b` gaur w``fs epert.

\ma ceo mev` kt dao`: Hklmt`r sfko typ`s 5-4 er` p`rg`ct

ceodkdet`s gar tmks prac`dur`6 derf`r sfko typ`s 0 eod 7

ceooat b` tr`et`d wktm Hki`hklmt.

^eko: [au wkhh g``h e shklmt krrktetkao ta tm` sfko, but tm`

g``hkol ks b`erebh`.

Das eod daots: Ehweys epphy suoscr``o wktm et h`est eo

S^G 50 ta tm` er`e b`kol tr`et`d. Kogari yaur tm`repkst kg

yau mev` med suo xpasur` ao tm` er`e ta b` tr`et`d ko

tm` pr`vkaus tmr`` w``fs. Stap uskol eotkbkatkcs e w``f

b`gar` tr`eti`ot, es tmks iey s`osktks` tm` sfko, es wkhh

praducts tmet caoteko r`tkoakd, R`ecuteo eod vkteiko E.

Cast: Hes`r L`o`sks ta ikokiks` scerrkol eod rasec`e,

eod ta baast cahhel`o praductkao, wkhh cast R5 0>>.

Et mai`: Hei`hh` RE Cr`ei, R0;>

\met yau weot: Eo v`o-tao`d caiph`xkao

\met yau o``d:E TCE i`dkui-d`ptm cm`ikceh p``h

\met kt da`s: Kt r`o`ws tm` sfko, r`iavkol hko`s, el`

spats, pkli`otetkao, eod r`sto`s sfko t`xtur`.

Maw kt warfs: Kt ks e cm`ikceh p``h caotekokol

trkcmharaec`tkc eckd, wmkcm p`o`tret`s repkdhy kota tm`

sfko. Kt ks epphk`d ta dry, ch`eo sfko. Aoc` tm` praduct

mes b``o ebsarb`d, kt ceo b` gahhaw`d wktm eoatm`r

hey`r, seys sfkocer` sp`ckehkst Sao`tt` Daof`r.

R`suhts: Kii`dket`hy egt`r tm` tr`eti`ot, yaur sfko haafs

mydret`d, siaatm eod flewh`ss. Ao dey tmr``, yaur sfko

g``hs tklmt eod tm` sfko p``hkol wkhh stert, caotkoukol uotkh

ebaut dey stv`. Oariehhy iast p`aph` mev` caiph`t`d

tm` p``hkol ao dey skx, r`v`ehkol e b`eutkguh sfko, seys

Daof`r. Gaur p``hs er` r`caii`od`d v`ry twa w``fs.

\ma ceo mev` kt dao`:Kt ks suktebh` gar i`o eod wai`o,

eoy sfko typ`, eoy sfko caodktkao eod eoy sfko cahaur.

^eko: Kt g``hs v`ry weri, but e siehh geo ks us`d ta caah

tm` sfko. Gar 3> ikout`s ta e dey egt`r tm` p``h, tm` sfko

iklmt g``h shklmthy suoburot.

Das eod daots: Ps` suo prat`ctkao eod past-p``hkol

cr`ei. Stey aut ag dkr`ct suohklmt gar tm` duretkao ag

tm` p``hkol caurs`. Daot wesm yaur gec` gar skx ta klmt

maurs egt`r tm` prac`dur`.

Cast: @ecm s`sskao casts b`tw``o R=0> eod R5 >>>.

Et mai`: D`riec`utkc Turoav`r Cr`ei, grai R00>

\met yau weot: Ta siaatm aut yaur wrkofh`s

\met yau o``d: Batax

\met kt da`s: Kt r`hex`s tm` iusch`s tmet ceus` yau ta

grawo, eod r`iav`s sto` hko`s eod wrkofh`s, xphekos

Dr ]`o Hudkcf, e`stm`tkc prectktkao`r et Sfko R`o`weh.

Maw kt warfs: E Batax koj`ctkao ceo m`hp ta r`h`es`

grawo hko`s b`tw``o tm` braw, wrkofh`s ao yaur gar`m`ed

eod xpr`sskao hko`s erauod yaur y`s. Kt ceo ehsa hkgt

yaur jawh eod d`cr`es` e p`rieo`ot iautm grawo.

R`suhts: \ktmko gaur deys ag tm` tr`eti`ot yau smauhd

stert ta s`` eo kiprav`i`ot ko yaur hko`s, eod tm` stoeh

B`euty=

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r`suht fkcfs ko 54 deys het`r, seys Hudkcf. Tm` r`suht ceo

hest up ta gaur iaotms, but verk`s.

\ma ceo mev` kt dao`: Ehh sfko typ`s ceo b` seg`hy

tr`et`d wktm Batax. Kt ks suktebh` gar i`o eod wai`o

wma weot ta siaatm aut tm`kr wrkofh`s gar e iar`

r`gr`sm`d haaf.

^eko: [au wkhh g``h e siehh prkcf, but aoc` tm` koj`ctkao

ks r`iav`d, tm` peko la`s ewey. Psuehhy yau wkhh mev`

e iasqukta-bkt`-haafkol er`e gar 2> ta 7> ikout`s,

wmkcm r`sahv`s wktmaut e trec`.

Das eod daots: Daot hk` ao yaur becf gar et h`est gaur

maurs egt`r Batax, es tmks iey h`ed ta sai` spr`edkol

ag tm` praduct. [aur r`luher sfkocer` r`lki`o ceo b`

r`sui`d kii`dket`hy gahhawkol e tr`eti`ot. Egt`r

mevkol med Batax koj`ctkaos, yau smauhd oat x`rcks`

gar 24 maurs. Evakdeoc` ag espkrko gar 5> deys prkar

ta tm` prac`dur` ks r`caii`od`d ta evakd brukskol,

seys Hudkcf.

Cast: Kthh cast yau rauod R

\met yau weot: E guhh`r, phuip-haafkol gec`

\met yau o``d: D`rieh sthh`rs

\met kt da`s: Gkhh`rs turo up tm` vahui`. Es w` el`,

w` has` vahui` ko aur gec`. Gkhh`rs ceo r`phec` eod

r`star` vahui`, lkvkol e oetureh, yautmguh haaf, seys

e`stm`tkc prectktkao`r Dr Har`deoe Oklra, ag Hes`rd`ri

^erfmurst. Gkhh`rs ceo b` us`d ta siaatm aut wrkofh`s

eod hko`s, kiprav` sfko tao` eod v`o r`smep` geckeh

g`etur`s.

Maw kt warfs:Gkhh`rs er` ied` ag myehuraokc eckd,

e substeoc` tmet tm` bady caov`rts oeturehhy kota

cahhel`o. Pohkf` sai` atm`r tr`eti`ots, sthh`rs ceo b`

v`ry qukcfhy r`v`rs`d by uskol eo ozyi` ta pertkehhy

ar caiph`t`hy dkssahv` tm`i, kg tm` r`suhts er`ot

caiph`t`hy es xp`ct`d, seys Oklra.

R`suhts: [au smauhd s`` r`suhts kii`dket`hy6 maw`v`r,

tm` sthh`rs er` d`sklo`d ta ebsarb wet`r, eod r`suhts

caotkou` ta vahv` eod kiprav` gar up ta ebaut skx

w``fs, eod hest gar skx ta 24 iaotms.

\ma ceo mev` kt dao`: Gkhh`rs er` seg` gar ehh sfko typ`s,

eod er` papuher wktm batm i`o eod wai`o.

^eko: Tm` prac`dur` kovahv`s o``dh`s, sa tm`r` ks e

ikhd ta iad`ret` d`lr`` ag dkscaigart, but l`o`rehhy

w`hh-tah`ret`d. Kts e r`hetkv`hy qukcf tr`eti`ot, wktm

ehiast oa dawotki`.

Das eod daots:B` l`oth` wktm tm` tr`et`d er`es gar

4= maurs egt`r e tr`eti`ot. Ko tm` erhy stel`s, tm`

sthh`r ceo b` ieokpuhet`d ar iav`d by xc`sskv` garc`

ar pr`ssur`.

Cast: Kt ehh d`p`ods ao tm` breods us`d eod tm` skz`

ag tm` er`e. Tm` Z Gkhh sterts grai erauod R2 >>>,

@i`rv`h grai R2 0>> eod R`styheo` grai R3 >>>.

Et mai`: Gec`-Saokx, R7;>

\met yau weot: Tm` r`iaveh ag stubbaro get pacf`ts

\met yau o``d: Cevktetkao

\met kt da`s: Kts e seg` eod ``ctkv` bady-caotaurkol

i`tmad wmkcm d`strays edkpas` (get) c`hhs ko hacehks`d get

er`es. Tm`y er` turo`d kota e hkqukd substeoc` tmet ks `eskhy

`hkikoet`d vke tm` hyipmetkc syst`i, fkdo`ys eod lut.

Maw kt warfs: Kt ks e oao-koveskv` tr`eti`ot wmkcm us`s

cevktetkaos tm` garietkao ag bubbh`s ar vakds ko hkqukd ta

br`ef dawo get. Tmks t`cmoahaly r`suhts ko kiphaskaos ag tm`s`

bubbh`s, wmkcm d`strays tm` get c`hhs eod h`eds ta c`otki`tr`

hass, `xphekos Dr Shy O`dkc, e`stm`tkc prectktkao`r eod awo`r

ag =tm S`os`.

R`suhts:Tm`r` ks e vkskbh` r`ductkao ko vahui` ag get egt`r

yaur v`ry strst tr`eti`ot. \ktm v`ry tr`eti`ot yau ceo

`xp`ct e gurtm`r hass ag erauod 5-2ci. B`tw``o skx eod `klmt

tr`eti`ots er` o`c`ssery gar tm` d`skr`d r`suhts.

\ma ceo mev` kt dao`: Kt ks kd`eh gar petk`ots wma er` et e

oarieh w`klmt ar shklmthy av`rw`klmt wma weot ta l`t rkd ag

uoweot`d, stubbaro get d`paskts.

^eko: Kt ks oat e pekoguh prac`dur`6 kt r`qukr`s oa eoe`stm`ske,

ks oao-koveskv` eod mes oa skd`-``cts. Kt da`s oat deiel`

bhaad v`ss`hs ar hyipmetkc v`ss`hs, b`ceus` ag tm`kr

dk`r`oc` ko caoskst`ocy eod `hestkckty.

Das eod daots: Kg yau put ao w`klmt, tm` er`e tmet wes

tr`et`d wkhh oat l`t get, es tm`r` er` oa iar` get c`hhs tm`r`6

tmks ceus`s atm`r er`es ta l`t get kost`ed.

Cast: @ecm s`sskao wkhh stert grai R0>>.

Et mai`: B`eut ^eckstqu` Scuhpturkol Bady L`h

2>>ih, R7;0

\met yau weot: E sh`od`r-smep` bady

\met yau o``d: CaahScuhptkol

\met kt da`s: Kt scuhpts tm` bady by l`ttkol rkd ag get buhl`s

p`rieo`othy.

Maw kt warfs:E meodpk`c` ks epphk`d av`r e get buhl`, wmkcm ks

tm`o sucf`d up b`tw``o twa `h`ctrad`s eod caah`d ta ebaut

4C gar eo maur. Tmks prac`ss ag cryahkpahysks hkt`rehhy i`eos

gr``zkol tm` get c`hhs uotkh tm`y dk`. Get c`hhs er` krr`v`rskbhy

deiel`d by tm` caahkol prac`ss, seys Dr Oetesme Cmepieo,

e`stm`tkc prectktkao`r et Hes`rd`ri Seodtao.

R`suhts: Tm`r` ks eo koktkeh p`rkad ag ikhd sw`hhkol eod

p`rmeps sai` brukskol gar e g`w deys. [au wkhh stert ta

s`` r`suhts egt`r ebaut e iaotm, wktm ;>% ag tm` r`suhts

accurrkol egt`r twa iaotms. Tm` stoeh r`suhts tef` ebaut

gaur iaotms ta smaw.

\ma ceo mev` kt dao`: Typkceh petk`ots er` wktmko 0fl ag

tm`kr kd`eh bady w`klmt eod gahhaw e m`ehtmy dk`t, but mev`

r`sksteot buhl`s, seys Cmepieo.

^eko: Tm` koktkeh suctkao ks qukt` kot`os`, but yau qukcf hy l`t

us`d ta kt. Egt`rwerds, tm` er`e ks ouib gar e hktth` wmkh`,

eod e bkt t`od`r gar ebaut twa w``fs.

Das eod daots: Drkof e hktr` ag wet`r e dey eod da mehg eo

maur ag cerdka `x`rcks` e w``f6 yau wkhh flusm tm` braf`o-

dawo get c`hhs aut ag yaur bady iar` qukcfhy.

Cast: E skolh` er`e casts R< >>> ta tr`et. Caosuhtetkao wktm e

dactar prkar ta tr`eti`ot wkhh m`hp yau ta d`ckd` ao tm` b`st

raut` ta gahhaw gar aptkieh r`suhts.

Et mai`: Dactar Duv` Ectkv` & Gkrikol C`hhuhkt` L`h,

R5 >3> gar 2>>ih

Bdy

R`o`w ;

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Poiav`d by carparet` buhhk`s eod prastt``rkol, \`ody Foawh`rmes b``o d`g`odkol caosui`r rklmts gar av`r 57 y`ers.

Grai dadly cer d`ehs ta d`bt cahh`ctkao, sm`s ko yaur caro`r

wm`o yauv` b``o wraol`d. R`ed m`r `xchuskv` cahuio `v`ryIaodey ko Tm` Tki`s ta l`t kosklmts eod edvkc` graiSEs caosui`r crused`r.

CAOSPI@R RKLMTS. KTS \MET SME^@S M@R

2>3>

tki`shkv`.ca.ze

8/10/2019 Renew: Your Guide to Health and Wellness

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By Mesikte Eitme

Gktbkt Ghx Etkvk ty TrefrSkttkol ks tm` o`w siafkol, eccardkol ta xp`rts6 w`r` s`d`otery

b`kols eod w` o``d ta iav` iar` ta stey m`ehtmy. Tm` Gktbkt Gh`x

ks tm` kd`eh perto`r ta iatkvet` yau ta l`t up eod la. Tmks shki

wrkst d`vkc` ks kot`od`d ta b` waro ehh dey es tm` Gktbkt Gh`x trecfs

yaur st`ps, dksteoc` eod cehark`s buro`d, eod et oklmt kt trecfs

yaur sh``p quehkty, wefkol yau up wm`o yaur bady ks w`hh r`st`d.

Koga:Gktbkt.cai

^rkc`: Erauod R5 3>>

Buy: Dks-Cm`i ^merieck`s, Dkaowkr`d, Kocr`dkbh` Caoo`ctkao eod

Tef`ehat.cai

Gkbl \\ Bh`m Sie Sch Kts tki` ta cmucf aut tm` rusty ahd betmraai sceh` eod usm`r

ko tm` re ag tm` siert sceh` tm`r`s oa cm`etkol tmks ao`! Tm`

Gktbul \a\ Bhu`taatm Siert Sceh` ief`s kt esk`r gar yau ta

eccuret`hy i`esur` eod f``p trecf ag yaur w`klmt, es kt us`s

Bhu`taatm Siert T`cmoahaly ta uphaed yaur i`esur`i`ots

wkr`h`sshy ta yaur Gktbul prasth` ko r`eh tki`. Buy yaur sceh`,

dawohaed tm` epp et tm` kStar` ar Laalh` hey star`, eod syoc

wktm yaur siert d`vkc`.

Koga: Gktbul.cai/ze

^rkc`: Erauod R5 0>>

Buy: Dks-Cm`i merieck`s eod Gktbul.cai/ze

Okot`od \kk Gkt husKo aur tki`-pr`ss`d sack ty, kt ceo b dkffi cuht ta scm`duh ko tmas`

ehh-kiparteot lyi s`sskaos, but tm` Okot`oda \kk Gkt hus ectkv`

leikol syst`i wkhh m hp yau ta ecmk v yaur stto`ss laehs. Tm \kk

Gkt hus caibko`s guo eod stto`ss kota ao` praduct, a`rkol yau

`x`rcks`s eod taahs tmet ceo esskst yau ko p`rsaoehkskol e rautko`

ta sukt yaur o``ds.

Koga: Okot`oda.ca.ze

^rkc`:Erauod R5 5>>

Buy: H`edkol t`cm star`s eod Fehemerk.cai

Sisuol Lhey L GktOat just e s`xy ledl`t, tm` Seisuol Lehexy L`er Gkt ks eo

ectkvkty-trecfkol d`vkc` tmet ks d`sklo`d gar eoy edv`otur`, es kt ksbatm dust eod wet`r-r`sksteot. Kt ehsa caoo`cts ta yaur Seisuol

iabkh` d`vkc`, eod ehhaws yau ta eskhy caotrah beskc guoctkaos

sucm es r`j`ctkol cehhs wktm i`ssel`s, qukcf r`phk`s ta i`ssel`s,

eod caotrahhkol eheris wmkh` yaur` trekokol. Evekhebh` ko e reol`

ag cahaurs.

Koga: Seisuol.cai/ze

^rkc`: Erauod R2 >>>

Buy: Seisuol stacfksts

Seiso Wkrs DacarKd`eh gar eoyao` wma su`rs g rai ehh`rlk`s eod e w`ef

kiiuo` syst`i, tm` Seisuol Wkrus Dactar ekr purkst`r

prat`cts yau elekost ekrbaro` dks`es`s, m`hps ta `hkikoet`

vkrus`s eod o`utrehks`s ectkv` axyl`o redkcehs. Tmks ks eo

kiparteot ledl`t ta mev` ko tm` mai`, ar durkol tm` cahd

eod flu s`esao.

Koga: Seisuol.cai/ze

^rkc`: Erauod R=>>

Buy: Wkskt Seisuol.cai/ze gar e stacfkst o`er yau

kkM`ehtm \kr`h`ss Bhaad ^r`ssur`\rkst IaoktarTm` hklmtw`klmt, partebh` kM`ehtm \kr`h`ss Bhaad ^r`ssur`

\rkst Iaoktar ks e o`c`sskty gar eoyao` wma su`rs g rai

myp`rt`oskao. Pskol tm` kM`ehtm IyWktehs epp (wm kcm ks

evekhebh` ao kStar` eod Laalh` ^hey), tmks d`vkc` i`esur`s

eod trecfs yaur systahkc/dkestahkc ouib`rs, m`ert ret` puhs`

wev` eod i`esur`i`ot tki`, caiper`s r`suhts elekost yaur

mkstarkceh ev`rel`, eod f``ps trecf ag yaur pmyskceh ectkvktk`s

eod dekhy dk`t.

Koga:km`ehtmhebs.cai

^rkc`:Erauod R5 3>>

Buy:Dkaowkr`d (Dkaowkr`d.ca.ze) eod Dks-Cm`i

Outrkbuhh`t Sup`rgaad Outrktkao @xtrectarL`t tm` iast grai jukckol wktm tm` Outrkbuhh`t, e okgty

fktcm`o ledl`t tmet turos grukt eod v`l kota outrktkaus jukc`s,

wktmaut h`evkol b`mkod eoy ag tm` `ss`otkeh stbr` ar cr`etkol

e cmuofy, lhaapy siaatmk`. Tm` bhed`s ehsa ehhaw yau ta

bh`od ko outs, lrekos eod m`rbs ta tekhar-ief` outrktkaus

m`ehtm drkofs gar tm` wmah` geikhy.

Koga: Outrkbuhh`t.ca.ze

^rkc`: Erauod R2 >>>

Buy: Outrkbuhh`t.ca.ze eod [uppk`cm`g.cai

k^ad Smuggh` eod Sfuhhceody @erphulsIuskc ceo b` e paw`rguh iatkvetar durkol e warfaut.

Caipkh` yaur p`rsaoehks`d pheyhkst tmet s``s yau tmraulm

tm` weri-up, cerdka, w`klmt-trekokol eod caahkol-dawo

stel`s, eod hkst`o ta kt ao tm` hklmt eod caov`ok`ot k^ad

Smuffl . Zao` aut tm` oaks` eod zao` ko ao yaur iav`s wktm

tm` uhtre-caah Sfuhhceody Baibsm`hh @erphuls.

Koga: Epph`.cai/ze eod Sfuhhceody.cai

^rkc`: k^ad Smuffl , R=>>, eod Sfuhhceody Baibsm`hh

@erphuls, R0>>

Buy: Hufsbreods.ca.ze

^hul ko ta m`ehtm

T`cmoahaly mes b`cai` eo kovehuebh` taah ko

ecmk`vkol m`ehtm eod gkto`ss laehs. Tmks y`er, turoao, tuo` ko eod cm`cf aut tm`s` t`cm-sevvy buys

Epps t bast yr m`ehtmOkf` hus Ruookol EppTrecf yaur raut`, dksteoc`, pec`, tki` eod cehark`s

us`d wktm tm` Okf` ^hus Ruookol Epp. Grai strst-tki` ruoo`rs ta ieretmao v`t`reos, tmks epp ks

d`sklo`d ta f``p yau iatkvet`d eod b`etkol yaur

awo r`card.

Koga:Okf`.cai

Dawohaed: kStar` eod Laalh` ^hey

M`edspec`I`oteh m`ehtm ks just es kiparteot es pmyskceh

m`ehtm. M`edspec` ief`s i`dktetkao skiph`r,by pravkdkol yau wktm eo epp tmet ehhaws yau ta

i`dktet` wm`o yau weot, wm`r` yau er`, ko just 5>

ikout`s e dey.

Koga: M`edspec`.cai

Dawohaed: kStar` eod Laalh` ^hey

[le.ca StudkAo` ag tm` b`st yale epps, [ale.cai Studka ks

d`sklo`d gar batm tm` b`lkoo`r eod tm` iest`r. \ktmav`r 2=; pas`s eod br`etmkol `x`rcks`s, tmks epp

cai`s wktm e hkbrery ag MD vkd`as. [au ceo s`ercm

gar pas`s by yaur h`v`h eod by yaur stto`ss laeh.

Koga: Spart.cai

Dawohaed: kStar` eod Laalh` ^hey

T`cmR`o`w 55

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Es e iett`r ag

ge(c)t Sautm Egrkceoser` tm` m`evk`stp`aph` ao tm`caotko`ot eodtm`r`s oa skiph`sahutkao ta gkxkoltm` sktuetkao

By Seodk` Carik`

O@\ R@S@ERCM smaws tmet oa cauotry mes ieoel`d

ta r`duc` kts ab`skty ret`s ko 33 y`ers. Kt ks ao` ag tm`

iast s`rkaus pubhkc m`ehtm cmehh`ol`s ag tm` 25st c`otu-

ry, eod kts crkpphkol pubhkc eod prkvet` m`ehtm syst`is

warhdwkd`. Dubb`d lhab`skty by tm` \arhd M`ehtm

Arleokzetkao (\MA), kt i`eos w` er` beskcehhy etkol

aurs`hv`s ta d`etm.

Sautm Egrkce mes tm` gett`st papuhetkao ko Egrkce,

eod tm` kockd`oc` ag ab`skty ko aur cmkhdr`o eod eda-

h`sc`ots ks mklm`r tmeo ko eoy atm`r d`v`hapkol cauotry.

Tm` Bady Iess Kod`x kodkcetar stebhksm`d by tm` \MA

stkpuhet`s tmet e BIK ag 5=.0 ta 24.; ks m`ehtmy, 20 ta

2;.; ks av`rw`klmt, eod 3>+ ks ab`s`. Studk`s smaw tmet

tm` Sautm Egrkceo ev`rel` BIK kocr`es`d grai 23.5 ko

2>>> ta 27.= ko 2>>= eiaol i`o, wmkh` ko wai`o, kt

kocr`es`d grai 2< ta 2;.0 gar tm` sei` p`rkad. Sautm

Egrkce ks tm` aohy cauotry ko sautm`ro Egrkce wktm eo

ev`rel` BIK mklm`r tmeo 24.;.

@odacrkoahalkst rag`ssar T`sse veo d`r I`rw`,

m`ed ag tm` Sautm Egrkceo Sack`ty gar tm` Study ag

Ab`skty (SESSA), r`parts tmet 77% ag Sautm Egrkceo

wai`o eod 33% ag aur i`o er` av`rw`klmt, wmkh` 5>%

ag i`o eod 2=% ag wai`o er` iarbkdhy ab`s`. Tmet

i`eos ao` ko twa Sautm Egrkceo wai`o eod ao` ko

tmr`` Sautm Egrkceo i`o er` av`rw`klmt.

\my ks tmks mepp`okol, wm`o ab`skty ks e pr`v`ot-

ebh` dks`es`1 Ko tm`ary, tm` eosw`r ks streklmtgarwerd:

w` o``d ta `et h`ss eod x`rcks` iar`. Maw`v`r, e

lrawkol bady ag r`s`ercm kodkcet`s tmet tm` sahutkao

ta aur xpeodkol lkrtms ksot tmet skiph`. Ab`skty ks

d`scrkb`d by tm` SE I`dkceh R`s`ercm Cauockh es e

caiph`x pm`oatyp` ko wmkcm tm` kot`rectkao ag iuhtkph`

l`o`s eod ovkraoi`oteh caodktkaos h`eds ta tm`

ieokg`stetkao ag tm` caodktkao. Ehtmaulm oao-l`o`tkc

gectars er` kiparteot, kts uohkf`hy tmet tm`s` gectars

ehao` ceo guhhy xpheko tm` pr`veh`oc` ag ab`skty eod

essacket`d ca-iarbkdktk`s ko Sautm Egrkce. Ko atm`r

wards, kt ksot just e ces` ag mevkol oaulm dksckphko` ta

r`skst tmet s`caod m`hpkol.

Tm` iast abvkaus caotrkbutkol gectar ks aur ovk-

raoi`ot. Gahhawkol tm` cahheps` ag epertm`kd, repkd

urbeoksetkao braulmt ebaut ieoy hkg`styh`, ovkrao-

i`oteh, cuhtureh, sacka-`caoaikc eod psycmahalkceh

cmehh`ol`s tmet phec`d p`aph` hkvkol ko urbeo er`es et

mklm`st rksf ag b`caikol ab`s`.

Dr ^`t`r Mkhh ks tm` gauod`r ag tm` Ceh`b C`otr` gar

Tm`rep`utkc Hkg`styh` Cmeol` ko Cep` Tawo. Mks er`e

ag kot`r`st ks i`tebahkc syodrai`, e caodktkao wm`r`

(eiaol atm`r m`ehtm prabh`is) susteko`d mklm h`v`hs

ag kosuhko pr`v`ot tm` `ffi ck`ot burokol ag get, sa tmet

kts star`d kost`ed ag us`d es o`rly. M` s``s strst-meod

wmet iad`ro hkvkol ks dakol ta aur badk`s, eod ckt`s

tm` caiiao d`oaikoetars ko ab`skty es b`kol eo

kocr`es` ko tm` caosuiptkao ag prac`ss`d gaads, `dkbh`

s``d akhs, suler, sw``t`o`d gaads eod b`v`rel`s. ra-

c`ss`d gaads baulmt ko sup`rierf`ts er` caov`ok`ot

ta tki`-strepp`d caosui`rs, wmkh` tmas` praduc`d by

kogarieh tred`rs ko urbeo er`es er` cm`ep`r, testy eod

`eskhy ecc`sskbh`.

Tm` prabh`i ks aur badk`s er` merd-wkr`d ta crev`

tm`s` gaads. \m`o gaad wes scerc`, tmks staad us ko

laad st`ed. \` et` wm`o gaad wes ph`otkguh eod star`d

get ko pr`peretkao gar wm`o kt wesot. Tm`s` deys, gaad

ks ph`otkguh eod, ko tm`ary, aur bkahaly smauhd mev`

oeturehhy edjust`d eod aur epp`tkt`s r`luhet`d eccard-

kolhy, but aur lrawkol lkrtms er` ch`er vkd`oc` ta tm`

caotrery.

Ao` caotrkbutkol gectar ks tmet etkol fkhajauh`-

d`os`, getty gaads (ko oa smart supphy ko aur ab`sal`o-

kc ovkraoi`ots) kospkr`s tm` ph`esur` r`spaos` ko

aur brekos iar` sa tmeo ta m`ehtmy gaads. \m`o tm`

lut b`cai`s caodktkao`d ta crev` suler, tm` breko ks

uoebh` ta av`rrkd` tm` crevkol.

H`ptko ks tm` mariao` tmet warfs es tm` brekos

`o`rly tm`riastet ta r`luhet` epp`tkt`. Mklm suler

h`v`hs er` b`hk`v`d ta pr`ckpktet` e dysguoctkaoeh h`ptko

r`spaos` ta gaad, wmkcm e`cts tm` skloeh ta tm` breko

tmet t`hhs tm` bady ta stap etkol. Es e r`suht, tm` ev`r-

el` eduht ko tm` w`st`ro warhd ks b`hk`v`d ta caosui`

5>% iar` fkhajauh`s tmeo tm`y o``d.

Suler ko gaad ks sp`ckehhy prabh`ietkc, skoc` sck`o-

tksts b`hk`v` kt ecc`h`ret`s ab`skty. Mklm Gructas` Caro

Syrup (MGCS) wes kotraduc`d ta tm` gaad eod b`v`r-

el` kodustry ko tm` PSE ko 5;. Tmks cm`ep substktut`

gar ceo` suler sw`hh`d tm` kodustrys ca`rs ehaol

wktm Ei`rkceo weksthko`s. Kt wes tm` stert ag tm` skh`ot

r`vahutkao, wm`r` gaads w`r` iadkst`d eod sw``t`o`d

gar iexkiui pehetebkhkty ta uowkttkol caosui`rs. Tm`

iar` suler tm`y et`, tm` iar` tm`y weot`d eod tm`

muolrk`r tm`y b`cei`.

Tm` kotraductkao ag MGCS kota ehiast v`rytmkol

cr`et`d eo kosetkebh` epp`tkt` gar suler. Pogartuoet`hy,

gructas` ks eskhy caov`rt`d kota bady get, eod wmkh`

star`d get warf`d w`hh ko tm` muot`r/letm`r`r deys, oaw

aur star`d get r`s`rv`s er` rer`hy cehh`d ao.

Dk`t kts`hg ks e crktkceh gectar tmet ehsa o``ds cao-

skd`rebh` ducetkao. Epert grai gahhawkol tm` w`st`ro

tr`od ag uor`ehkstkc partkao skz`s, tm` ev`rel` Sautm

Egrkceo dk`t hecfs dkv`rskty, ks fkhajauh`-d`os` eod gehhs

erauod 0>% smart ag tm` \MAs r`caii`od`d dekhy

ehhaweoc` ag 4>>l ag gr`sm grukt eod v`l`tebh`s. Tmks

cauhd b` cast-r`het`d, skoc` e r`part grai Oetkaoeh

Outrktkao \``f 2>52 gauod tmet wai`o iekohy da tm`

lrac`ry smappkol, eod tm`kr purcmeskol iatkvetkao ks

74.0% prkc`, 5

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By Okcah` Sperraw

GAR IEO[ ^@A^H@, tm` O`w [`er ks e tki` gar

r`fl`ctkao, b`ceus` wm`o tm` av`rkoduhl`oc ag tm`

g`stkv` s`esao ks dao` eod aur m`ed swktcm`s becf ta

r`ehkty, w` er` agt`o r`ikod`d ag tm` `ipty praiks`s

w` ief` ta aurs`hv`s et tm` b`lkookol ag `ecm y`er:

praiks`s ta `et b`tt`r, `x`rcks` iar`, has` w`klmt,

stap siafkol, oat l`t sa eolry, oat l`t sa str`ss`d,

b` b`tt`r per`ots eod cmkhdr`o, b` b`tt`r ca-warf`rs.

\met`v`r kt ks w` tmkof w` o``d ta da ta b` e b`tt`r

v`rskao ag us.

Sa d`spkt` aur b`st kot`otkaos, wmy da sa ieoy

ag us gekh1

Kts e qu`stkao Oatm`ibe Ix`ol` grai @pkpmeoy

Caecmkol ko Jameoo`sburl med ta eosw`r gar m`rs`hg

durkol m`r awo p`rsaoeh jauro`y ta haskol 3>fl eod

f``pkol kt a. Eod caotrery ta wmet `v`ryao` tmkofs,

tm` eosw`r wesot mevkol tm` wkhhpaw`r ta `et h`ss,

`x`rcks` iar` ar f``p e gaad jauroeh. E dk`t`r eod

lyi-la`r skoc` m`r t``os, sm`s tm` strst ta edikt

oao` ag tmet warf`d b`ceus`, sm` `xphekos, K wesot

`iatkaoehhy caoo`ct`d ta iys`hg.

\met da`s tmet mev` ta da wktm av`r`etkol,

drkofkol taa iucm ehcamah, oat l`ttkol `oaulm sh``p

(eod `v`ry atm`r uom`ehtmy mebkt ag iad`ro hkvkol)1

Iar` tmeo yau r`ehks`.

Mebkts hkf` tm`s` er` agt`o syiptais ag sai`-

tmkol d``p`r lakol ao, seys Ix`ol`, eod ta kd`otkgy

wmy yau f``p lakol becf ta ahd weys kovahv`s e hat

ag sauh-s`ercmkol. K r`ehks`d tmet e hat ag d`c kskaos

ebaut iy hkg` w`r` b`kol ied` by atm`rs, sm` seys,

eod K ecc`pt`d tmet K cauhdot caotkou` ta dksr`sp`ct

iys`hg by oat tefkol cer` ag iys`hg.

Tmet ikod-smkgt spurr`d m`r ao ta ief` s`v`reh

hkg`-cmeolkol d`ckskaos, kochudkol h`evkol tm` s`curk-

ty ag tm` carparet` warhd ta warf gar m`rs`hg. Durkol

tmet prac`ss, Ix`ol` mkt ao tm` oatkao tmet ecmk`v-

kol eoy laehs m`ehtm ar atm`rwks` da`sot just

cai` dawo ta hucf ar wkhhpaw`r. K r`ehks`d: wmet kg K

epphk`d tm` sei` gacus K wes epphykol ta stertkol iy

busko`ss, ta tefkol cer` ag iys`hg1 sm` seys.

\met Ix`ol` r`ehks`d ks wmet psycmahalksts

stod taa: tmet ao` ag tm` bkl s`cr`ts ta succ`ss ks

caosck`otkauso`ss. (Ko gect, r`s`ercm grai \esmkol-

tao Pokv`rskty ko tm` PSE smaws tmet kg yau mev` e

caosck`otkaus spaus` wma ief`s yaur hkg` ruo iar`

siaatmhy, yau er` hkf`hy ta b` iar` succ`ssguh et

warf, xp`rk`oc` haw`r str`ss h`v`hs eod iekoteko e

b`tt`r warf-hkg` beheoc`.) Caosck`otkaus p`aph` t`od

ta b` arleoks`d, pheo em`ed, warf merd eod er` b`t-

t`r et caotrahhkol tm`kr kipuhs`s (wmkcm ks agt`o wmy

kts e pr`dkctar ag succ`ss ko tm` warfphec`).

Tmks O`w [`er, retm`r tmeo ief` pk`-ko-tm`-sfy

praiks`s ta yaurs`hg yau foaw yaur` o`v`r lakol

ta b` ebh` ta f``p, tef` sai` tki` ta tmkof ebaut

wmet kt ks yau weot ta ecmk`v`6 kg yauv` gekh`d ko tm`

pest, wmy yau gekh`d6 eod prectkceh st`ps ao maw yau

pheo ta r`ecm yaur laeh. Kg yaur laeh ks ta l`t ta tm`

lyi r`luherhy, tm` sahutkao iklmt skiphy b` scm`d-

uhkol lyi eppakoti`ots ko yaur dkery (eod f``pkol

tm`i).

Maw`v`r, kg kts sai`tmkol bkll`r, sucm es e ce-

r``r cmeol` ar dreietkc w`klmt hass, yau iklmt b`o-

`stt grai prag`sskaoeh m`hp, sucm es e psycmahalkst, ar

hkg` ar cer``r caecm (vkskt caecmdkr`ctary.ca.ze ta stod

sai`ao` ko yaur er`e). Tm` kd`e, `xphekos Ix`ol`, ks

ta cmeol` yaur wey ag b`kol es yau la ao yaur awo

jauro`y ag s`hg-dkscav`ry6 h`ero maw ta s`hg-dkeloas`

(sucm es r`ehkskol wmet yaur trkll`rs er`)6 s`hg-sahv`

eod stod sahutkaos tmet warf gar yau6 s`hg-carr`ct6

eod, stoehhy, s`hg-r`fl`ct.

[aur wey ag b`kol ko tm` warhd koflu`oc`s maw

yaur warhd ks, sm` seys. Eod kg yau tef` ewey ao`

pk`c` ag kogarietkao grai Ix`ol` gar 2>50, h`t kt

b` tmks: [au er` oat stucf ko tmks kot`rpr`tetkao ag

yaurs`hg.

S`t up gar hkg`

Maw ta ief`m`ehtmy mebkts tmethest b`yaod tm`O`w [`er

Sey a tecf ecmkvkol yr p`saeh lehs:[au w`r` mapkol gar e hkst ag qukcf hkg` stx`s, rklmt1 Pogartuoet`hy, tm`r` er`ot r`ehhy eoy smartcuts ta tmks

prac`ss, but Ix`ol` a`rs tm`s` tkps ta m`hp yau ao yaur wey:

B` cer`guh ag gehhkol kota tm` bax-tkcfkol trep. \met warfs gar eoatm`r p`rsao iklmt oat warf gar yau.

Kg yau weot ta has` w`klmt, f``pkol e gaad jauroeh ks ao` ag tm` tmkols w`r` ehh edvks`d ta da, sm` seys,

but kt smauhdot just b` e hkst ag wmet yauv` `et`o. Tm` kd`e ks ta `xeiko` eod tef` ectkao.

B` cer`guh maw yau grei` tmaulmts erauod kssu`s yau strullh` wktm. Ki drkofkol taa iucm ehcamah

`otr`ocm`s tmet yau mev` e prabh`i wktm ehcamah. Tmkof ebaut tmet ``ct v`rsus Ki lakol ta drkof

iar` wet`r. Ar K met` ruookol v`rsus Ki lakol ta try. Tm` kd`e ks ta s`t up e dkehalu` wktm yaurs`hg

tmet bukhds tawerds yau, retm`r tmeo ewey grai yau. Mev` e pheo. Eod wm`tm`r kts e spr`edsm``t, jauroeh, ikodiep ar pkobaerd (maw`v r yau arleoks`

yaur tmaulmts), put kt dawo ko wrktkol. Epphy tm` sei` sfkhhs yau us` ta pheo gar ieoelkol yaur ste,

warf d`edhko`s ar scmaah mahkdeys, ta pheookol m`ehtmk`r i`ehs, tki` aut ar `x`rcks`.

Laehs

53

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Tm` dk`t

By Okcah` Sperraw

KO TM@ EL@ ag tm` kot`ro`t eod sackeh i`dke, stodkol kogarietkao ao w`klmt

hass ks e chkcf eod mesmtel ewey. Tm` prabh`i ks kts agt`o e beffl kol bh`od

ag c`h`brkty-drkv`o tr`ods eod cacaout akh seh`si`o. Maw`v`r, ko tm` ikdst

ag tm` oaks` er` s`v`reh tmaulmt h`ed`rs wma er` ettrectkol e gahhawkol ag

trkii`r eod meppk`r p`aph`, eod tmks y`er tuokol kota yaur dk`t luru ag

cmakc` eod f``pkol yaur m`ehtm laehs ao trecf just lat `esk`r.

Dr Ho Cdeko eod tm ^eheaktmk dktGahhaw:Tm`peh`adk`t.cai (NTm`^eh`aDk`t), eh`ah`ep.cai

(N^eh`aH`ep) eod Oaioaipeh`a.cai (Noaioaipeh`a)

Ehsa foawo es tm` cev`ieo dk`t ar stao`-el` dk`t, tmks wey ag

`etkol mes b``o ao tm` reder gar y`ers, but cei` ta tm` gar`

egt`r Tm` ^eh`a Dk`t, by Dr Har`o Cardeko, wes pubhksm`d ko 2>5>.

Tm` r`esaokol ks tmet tmks ks tm` dk`t w` `vahv`d ta `et

durkol tm` ^ehe`ahktmkc `re: wkhd i`et eod stsm , oao-stercmy

v`llk`s, gr`sm grukts, eod outs eod s``ds. Ebs`ot grai tm` dk`t

er` lrekos, dekry praducts, prac`ss`d akhs eod suler, ehcamah,ca``, saye, seht eod eoytmkol `hs` aur cev`ieo eoc`stars

cauhdot l`t.

R`c`othy tmaulm, tm` ^eh`a dk`t mes b`cai` tr`ody, eod

e ouib`r ag baafs, w`bskt`s, eod kot`ro`t dk`t eod `x`rcks`

`xp`rts mev` crapp`d up, wma mev` iav`d ewey grai tm`

`ss`oc` ag tmks wey ag `etkol eod edvacet` (but mev` cao-

v`ok`othy garlatt`o tmet aur eoc`stars o`v`r med ecc`ss ta)

daubh`-cmacahet` eh`a brawok`s eod Dev` Espr`ys kogeiaus

buhh`tpraag ca``, e caocactkao ag ca``, lress-g`d uoseht`d

butt`r eod cacaout akh.

[auhh hkf` tmks kg: [au weot ta skiphkgy yaur dk`t eod l`t

becf ta tm` beskcs ag caafkol r`eh gaad tmet wkhh setket` yau.

Maw`v`r, b`wer` ag wmet eutmar ag Ko D`g`oc` ag Gaadeod

Tm` Aiokvar`s Dkh`iie, Ikcme`h ^ahheo, cehhs gaad geddksi,

b`ceus` tmks dk`t ks rkg` wktm kt.[au waot hkf` tmks kg:[au er` warrk`d ebaut iksskol aut ao

wmah` gaad lraups eod tm`kr outrk`ots. Ehsa, crktkcs erlu` tmet

wmkh` aur ^ehe`ahktmkc eoc`stars w`r` kod``d shki eod myp`r-

t`oskao-gr``, tm`y med e hkg` `xp`cteocy ag ebaut 30.

^rg`ss Tki Of`s od BokolGahhaw: R`ehi`ehr`vahutkao.cai, Gec`baaf.cai/tkioaef`sr`vahutkao,

Nr`ehQi`ehs, N^ragTkiOaef`s, NSehCr``d eod Njaooapraudgaat

Kts merd ta la eoywm`r` tm`s` deys wktmaut `v`ryao` erauod yau

spaaokol aut tm` qukcm` sthhkol eod h`evkol e pkh` ag ipty pestry

sm`hhs ko tm`kr wef` b`ceus` tm`yr` Beotkol, eod oat kota cerbs.

\khhkei Beotkol wes eo uod`rtef`r wma hkv`d ko 5=7>s @olheod eod,

hkf` ieoy tadey, strullh`d wktm mks w`klmt. Egt`r oui`raus uosucc`ss-

guh ett`ipts et tm` p`rkad qukveh`ot ag ged dk`ts, m` gahhaw`d edvkc`

grai e pmyskckeo ta r`duc` cerbamydret`s ko gevaur ag e dk`t mklm ko

prat`ko eod eokieh get, eod m` hast w`klmt.

Gest-garwerd o`erhy 2>> y`ers eod Beotkols tm`ark`s mev` uod`r-

pkoo`d e ouib`r ag iad`ro dk`t tr`ods. Iast r`c`othy kt ks Tm` R`ehI`eh R`vahutkao(Uukv`rtr`` ^ubhkcetkaos), wmkcm Oaef`s ca-eutmar`d

wktm outrktkaokst Sehhy-Eoo Cr``d, cm`g Jaooa ^raudgaat, eod edv`o-

tur`r eod cm`g Devkd Lrk`r.

Tm` eutmars d`iaostret` tmet aur g`ers ebaut seturet`d get er`

uogauod`d6 cerbs er` tm` o`iy eod aur badk`s ectuehhy tmrkv` ao e

haw-cerb, mklm-get dk`t (HCMG gar smart).

[auhh hkf` tmks kg:[au daot hkf` b`kol muolry. Tmks wey ag `etkol

setksst`s eod, kg cahhaqukeh vkd`oc` ks eoytmkol ta la by, ieoy p`aph`

mev` kod``d hast w`klmt. Es haol es yau gahhaw tm` eutmars r`cai-

i`odetkaos eod tuo` kota yaur badys setketkao cu`s, yau prabebhy

waot mev` ta cauot fkhajauh`s.

[au waot hkf` tmks kg: [au daot hkf` i`et. Tm`r`s e hat ag kt. Butt`r,

taa. B`ceus` ag tm` mklm seturet`d get caot`ot, tm`r` mes b``o e

becfhesm grai tm` i`dkceh caiiuokty eod tm` edvkc` ks tmet aoc` yau

r`ecm yaur laeh w`klmt, stert swktcmkol aut seturet`d gets gar uosetu-ret`d pheot gets.

Dk`t54

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dactars4 w`klmt-hass aptkaos gar 2>50

Dr Ikmeh Ishy eod Tm Gest DktGahhaw: Gec`baaf.cai/DrIkcme`hIash`y, NDrIkcme`hIash`y

Kts oa s`cr`t tmet sck`otksts er` caotkouaushy haafkol gar weys ta mecf aur

bkahaly eod stod tm` a-swktcm gar w`klmt leko. Pogartuoet`hy, epp`tkt`

r`luhetkao eod w`klmt leko ks e caiphkcet`d kssu`, eod kts v`o iar`

dkffi cuht ko e warhd wm`r` fkhajauh`-d`os` gaad ks sa ph`otkguh. Eccardkol ta

tm` hkf`s ag Iash`y, e r`luher ao BBC dacui`oterk`s kochudkol Tm` Trutm

Ebaut @x`rcks`eod Trust I` Ki e Dactar, kts `xtr`i hy dkffi cuht ta stey

tmko ko aur iad`ro warhd.

Tm` f`y, sull`sts Iash`y eod ca-eutmar Ikik Sp`oc`r ko Tm` GestDk`t: Tm` S`cr`t ta Kot`riktt`ot Gestkol(Smart Baafs), ks gestkol ko tm` re-

tka ag 0:2. Ko atm`r wards, gar stv` deys ag tm` w``f yau et oariehhy, eod

ao tm` atm`r twa deys, yau drestkcehhy r`duc` yaur fkhajauh` caosuiptkao.

\ai`o smauhd cut dawo ta 0>> cehark`s (2 5>>fJ) eod i`o smauhd eki

gar 7>> (2 02>fJ) e dey. Gar tm` atm`r stv` deys yau et m`ehtmkhy daot

larl`.

[`s, tmks foacfs dawo yaur av`rehh fkhajauh` kotef` gar tm` w``f, but,

iar` kiparteothy, tm` eutmars erlu` tmet kt teps kota aur eock`ot bkaha-

ly (w` vahv`d ta survkv` tki`s ag g`est eod geiko`) eod r`s`ts s`v`reh

i`cmeoksis ko tm` bady, kochudkol epp`tkt` caotrah eod kosuhko s`osktkvkty.

[auhh hkf` tmks kg: [au weot ta tef` tm` lu`sswarf aut ag dk`tkol

yau cmaas` tm` deys yau weot ta gest. Ehsa, kt ksot e dk`t abs`ss`d wktm

prat`ko (ehtmaulm prat`ko ks laad gar setketkol muol`r, sey tm` eutmars),

eod yaur` oat r`strkct`d ta l`ttkol kt grai eokieh saurc`s. Ehsa, tmks dk`t

da`sot xchud` otkr` gaad lraups, ehtmaulm yau wkhh saao stert ta r`ehks`wmkcm gaads setksgy muol`r gar tm` haw`st fkhajauh` kotef`.

[au waot hkf` tmks kg:[au daot hkf` pheykol tm` muol`r lei`s eod

yau daot hkf` cauotkol fkhajauh`s. Ehtmaulm, erlu` tm` eutmars, g``hkol

just e hktth muolry ksot e bed tmkol egt`r ehh.

Dr Lem Dvks od v`l`ekoksiGahhaw:Gec`baaf.cai/drlertm, NDrlertmdevks,

Gec`baaf.cai/O`ehBeroerdID, cri.arl/obbhal

\mkh` tm` i`et-kot`oskv` Beotkol eod ^eh`a dk`ts er` tm`

rel` eod mev` ieoy i`dkceh prag`sskaoehs lkvkol tm`i

tm` tmuibs-up, tm`r`s e iav`i`ot ag p`aph`, kochudkol

PS berketrkc surl`ao Dr Lertm Devks ag tm` Devks Chkokc ko

Maustao, T`xes, eod Dr O`eh Beroerd grai tm` ^myskckeos

Caiiktt`` gar R`spaoskbh` I`dkcko` (^CRI) ko tm` PSE,

ectkv`hy edvacetkol e hkg`styh` cmeol` et tm` appaskt` `od ag

tm` sp`ctrui: v`l`terkeoksi, eod v`leoksi ko pertkcuher.

Es iucm es tm`r` ks e bady ag i`dkceh r`s`ercm ta sul-

l`st tmet tm`r`s oatmkol wraol wktm i`et, dekry eod setu-ret`d gets, dactars sucm es Beroerd mev` r`s`ercm ta prav`

tm` caotrery. Caii`ot`d Devks ko e r`c`ot ^CRI bhal past:

Tm`r` ks lr`et r`s`ercm smawkol tmet wmah`-gaad, pheot-

bes`d dk`ts er` tm` b`st gar w`klmt hass, dkeb`t`s eod m`ert

dks`es`. Pogartuoet`hy, tm` i`dkceh caiiuokty s``is ta

b`hk`v` kt o``ds ta b` iar` caiphkcet`d ar tmet petk`ots

just ceot gahhaw sucm e dk`t.

[auhh hkf` tmks kg: Gar `tmkceh, `ovkraoi`oteh, m`ehtm r`e-

saos, ar ehh tmr``, yau weot ta swktcm ta e pheot-bes`d dk`t.

(F``p ko ikod tmet taest`d cm``s` seodwkcm`s daot cauot.)

^hus yaur` ehhaw`d ta et lrekos eod pateta`s.

[au waot hkf` tmks kg: [au hkf` i`et. Eod hkf` tm` ^eh`a

dk`t, eleko yau er` lakol ta ikss aut ao herl` gaad lraups

sucm es dekry. Tm` edvkc` ks tmet yau r`s`ercm ao supph`-

i`otetkao, b`ceus` v`llk` dk`ts agt`o gehh smart ao outrk`otssucm es vkteiko B52.

R`o`w 50

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Hkvkolet guhh

sp``d1Kt s``is es tmaulm dekhy hkg` mes b`cai` e o`v`r-`odkol,`xmeustkol ta da hkst. \m`o dkd iad`ro hkvkol b`cai` sastr`ssguh, eod maw ceo w` ief` kt stap1

By Cm`r``o Strydai

ESF EO[ OPIB@R ag yaur grk`ods ar cahh`elu`s

maw tm`y er` eod, cmeoc`s er`, tm`kr r`spaos`s wkhh

ehh b` tm` sei`: busy. Busy mes r`phec`d y`st`r-

y`ers sto` es w` try ta pecf ia r` eod iar` kota

`ecm dey.

Gar tm` strst tki` ko mkstary, w` ceo warf

wm`o`v`r w` weot, wm`r`v`r w` weot eod sa

w` da, seys busko`ss psycmahalkst eod eutmar

Taoy Crebb`, ko mks baaf Busy: Maw Ta Tmrkv` ko e

\arhd ag Taa Iucm. Ko dakol sa, w` mev` b`cai`

drudl`s, taa busy ta hkgt aur m`eds eod da tm`

tmkols w` foaw wkhh ief` e r`eh dk`r`oc` gar

aurs`hv`s eod aur busko`ss`s.

R`c`ot studk`s mev` smawo tmet up ta >;, mklmhklmtkol tm` gect tmet str`ss ceo

mev` ger-r`ecmkol ``cts gar batm kodkvkduehs eod

busko`ss`s.

Bkol busy ks bed gr yur mehtmTm`r` ks oa d`oykol tmet str`ss mes e vehuebh`,

bkahalkceh guoctkao6 ko gect, yaur bady praduc`s

e mariao` cehh`d d`mydra`pkeodrast`rao` (ar

DM@E) durkol tki`s ag str`ss tm` sei` mariao`

tmet mes b``o smawo ta f``p ikc` ehkv` gar haol`r.

DM@E ks tmaulmt ta bukhd cahhel`o eod `hestko (e

caoc`pt tmet ieoy b`euty caipeok`s er` hetcmkol

aota), eod `v`o m`hps ta baast yaur brekopaw`r

gar smart p`rkads ag tki`.

Kts wm`o w`r` gec`d wktm haol p`rkads ag

caosteot, cmraokc str`ss tmet w`r` ko deol`r ag d`-

v`hapkol e ouib`r ag cmraokc khho`ss`s, kochudkol

d`pr`sskao, dkeb`t`s, mklm bhaad pr`ssur`, cmraokc

m`ert dks`es`, eod `v`o c`rteko ceoc`rs. Tm` bady

ks d`sklo`d gar swktcmkol b`tw``o ectkv` eod pes-

skv` stet`s: ta str` up kota eo edr`oehko`-gu`hh`d,

eh`rt stet`, eod tm`o caah dawo ta e cehi`r ao`,

`xphekos Crebb`.

[`t tm` rusm ag busy ksot acceskaoeh, kot`r-

sp`rs`d wktm p`rkads ag cehi eod quk`t w` er`

flet-hkokol et guhh-sp``d em`ed.

S icm d, s hk h` ki`Ehiast `v`ryao` K `ocauot`r tm`s` deys g``hs m`

ar sm` mes taa iucm ta meodh` eod oat `oaulm

tki` ta l`t kt ehh dao`, seys Devkd Ehh`o, eutmar

ag L`ttkol Tmkols Dao`: Tm` Ert ag Str`ss-Gr``

^raductkvkty. E peredax mes `i`rl`d ko tmks o`w

ikhh`ookui: p`aph` mev` omeoc`d quehkty ag hkg`,

but et tm` sei` tki` tm`y er` eddkol ta tm`kr

str`ss h`v`hs by tefkol ao iar` tmeo tm`y mev`

r`saurc`s ta meodh`. Kts es tmaulm tm`kr `y`s w`r`

bkll`r tmeo tm`kr staiecms.

\`r` caosteothy ao mklm-eh`rt, lheockol dawo

et aur pmao`s, cm`cfkol aur iekhs, Gec`baaf eod

aur Twktt`r g``ds, tm`o becf ta aur kobax eod

jullhkol oui`raus tesfs et eoy lkv`o t ki`. \`

g``h pr`ssur`d ta b` evekhebh` et ehh maurs, eod kts

oat uousueh ta r`spaod ta `iekhs wmkh` aut gar dko-

o`r wktm grk`ods ar sp`odkol wmet wes suppas`d

ta b` quehkty tki` wktm yaur geikhy.

But tmks s`os` ag url`ocy, eod tm` caosteot

rusmkol, jullhkol eod dkstrectkaos v`otuehhy tef`

tm`kr tahh, h`evkol yau g``hkol av`rwm`hi`d eod

burot-aut.

Str`ss ks iefkol yu getKo `erhk`r y`ers, str`ss us`d ta tef` tm` gari

ag pmyskceh tmr`ets (sucm es b`kol cmes`d by e

pr`detar, gar `xeiph`), wmkc m werreot`d e pmyskceh

r`spaos`, xphekos i`dke p`rsao ehkty, eutmar, eod

stto`ss eod w`hho`ss `xp`rt Hkse Reh`klm. Tm`s`

deys, tm` vest iejarkty ag aur str`ss ks i`oteh ar

`iatkaoeh, but aur badk`s stkhh r`ect bkahalkcehhy, es

tm`y w`r` d`sklo`d ta.

\m`o yaur` g``hkol str`ss`d, yaur bady

r`h`es`s edr`oehko ko pr`peretkao gar tm` stlmt ar

flklmt r`spaos`, gahhaw`d by cartksah, wmkcm dks-

rupts dkl`stkao eod r`suhts ko `o`rly b`kol star`d

erauod tm` ebdai`o, ko tm` gari ag get. Skoc`

tm`r` ks usuehhy oa pmyskceh tmr`et eod, ko turo, oa

pmyskceh r`spaos`, oao` ag tm`s` badkhy cmeol`s

er` put ta laad us`, eod w` er` h`gt wktm dkl`stkv`

traubh`, ebdaikoeh get, eod taa iucm edr`oehko`

eod cartksah ko tm` bady, seys Reh`klm.

E cur` r hh\` foaw tmet `x`rckskol r`luherhy ks laad gar

us `sp`ckehhy durkol tki`s ag str`ss but ieoy

p`aph` mkd` b`mkod tm` `xcus` ag b`kol taa busy

ta `x`rcks`.

Gect ks, `x`rckskol r`luherhy oat aohy essksts

ko ieoelkol tm` badys str`ss r`spaos`s6 kt ehsa

kiprav`s ckrcuhetkao eod haw`rs bhaad pr`ssur`,

stebkhks`s iaad swkols eod r`h`es`s ph`oty ag

g``h-laad mariao`s, cehh`d `odarpmkos eod kts

lr`et gar m`ert eod breko m`ehtm, taa.

Kt ehsa essksts ko r`luhetkol sh``p pett`ros,

r`duc`s caiphkcetkaos gar dkeb`tkcs eod d`cr`es-

`s tm` rksf ag c`rteko ceoc`rs, ao tap ag baestkol

oui`raus eotk-elkol b`o`stts.

0:>>Lyi

=:3>SteggI tkol

5>:>>Kot rvk w

52:3>Huocm(Taoys)

3:>>Scmaah-HkgtChub

4:50T h caog r oc`Seh s

7:3>[ale(R iib riet)

Str`ss57

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Ghkol gezzhd1Cmraokc str`ss ceo mev` s`rkaus caos`qu`oc`s tmkof kosaioke, d`pr`sskao, eod `v`o m`ert dks`es`. But ieoy

p`aph` er` oat ewer` ag just maw str`ss`d-aut tm`y er`. H`ero ta kd`otkgy yaur badys str`ss skloehs:

Crevkol sw``ts eod atm`r juof gaad

[aur badys str`ss mariao`, cartksah, ceo trkll`r muol`r eod r`suht ko sw``t crevkols, but stacfkol up ao

sw``t soecfs ksot tm` eosw`r6 koduhlkol wkhh aohy h`ed ta e suler cresm het`r ao.

Lrkodkol yaur t``tm

Kg yau wef` up wktm e sar`, ecmkol jew, yau cauhd b` lrkodkol yaur t``tm ko yaur sh``p, ko r`spaos` ta t`oskao.

Tmks cauhd ehsa h`ed ta t`oskao m`edecm`s. [au iey o``d ta vkskt yaur d`otkst ta l`t sttt`d gar e iautmluerd.

Haskol mekr

Str`ss mariao`s cauhd pat`otkehhy kot`rg`r` wktm mekr lrawtm, sa kg yauv` oatkc`d tmkookol mekr ar petcmy spats

ao yaur scehp, yau iey weot ta caoskd`r uppkol yaur supph`i`ots. Krao, vkteiko B52 eod ai`le-3 ehh praiat`

mekr lrawtm stod tm`i ko h`egy-lr``o v`l`tebh`s eod sehiao.

Sokffi ol eod so``zkol iar` tmeo usueh

Str`ss caipraiks`s yaur kiiuo` syst`i eod iey w`ef`o yaur d`g`oc`s ta ehh`rl`os. Av`r-tm`-cauot`rehh`rly i`dkcetkao ceo m`hp.

Br`efkol aut

Kg yauv` oatkc`d iar` spats tmeo usueh, yaur str`ss h`v`hs iey b` ta bhei`. \m`o yaur` str`ss`d eod yaur

edr`oehko` h`v`hs rks`, sa da`s tm` praductkao ag s`bui agt`o r`suhtkol ko iar` pkiph`s. \esm prabh`i er`es

twkc`-dekhy uskol eo ``ctkv` ch`eos`r d`sklo`d gar akhy sfko typ`s, ar esf yaur d`rietahalkst ta pr`scrkb` e

r`tkoakd cr`ei.

Js br`m`Kts kiparteot ta cerv` aut sai` tki` ta da

sai`tmkol tmet yau r`ehhy `ojay, wm`tm`r kts

r`edkol e baaf, lakol cychkol a o e Seturdey

iarokol, ar `v`o sai`tmkol es skiph` es lakol

gar e wehf erauod tm` bhacf.Tm` f`y m`r` ks ta put dawo yaur pmao `, hal

aut, eod `osur` tmet yaur` ehhacetkol e partkao

ag yaur dey ta sai`tmkol tmet ks i`eokolguh eod

brkols yau jay. Taa agt`o, w` `od up sp`odkol

vehuebh` dawotki` scrahhkol tmraulm aur Gec`-

baaf g``ds, cetcmkol up ao tm` o`ws, eod flkcfkol

b`tw``o aur kobax eod sackeh i`dke eccauots.

Iuhtktesfkol ks agt`o r`lerd`d es e mklmhy veh-

u`d sfkhh, but studk`s mev` smawo tmet kt ectuehhy

r`suhts ko aur uskol aur brekos h`ss ``ctkv`hy.

Retm`r tmeo ett`iptkol ta r`spaod ta `iekhs,

wrkt` up e r`part eod cm`cf yaur Twktt`r g``d et

tm` sei` tki`, ehhacet` tki` ta `ecm kodkvkdueh

tesf eod `osur` tmet yau lkv` `ecm ao` yaur

uodkvkd`d ett`otkao. Kt iey m`hp ta turo a yaur`iekh oatkstcetkaos ar bhacf c`rteko w`bskt`s gar

e sp`ckstc eiauot ag tki` (s`` b`haw gar sull`s-

tkaos), ta pr`v`ot dkstrectkaos.

3 us`guh w`bskt`s t m`hp yu t pr`v`otdkstrectk os ohko`Kts oa s`cr`t tmet tm` kot`ro`t, m`hpguh es kt iey

b`, ceo b` kocr`dkbhy dkstrectkol taa. M`r` er`

sai` trk`d-eod-t`st`d aohko` stht`rs ta m`hp yau

ta curb yaur Gec`baaf eddkctkao (et h`est durkol

warfkol maurs). Tm`y wkhh ehhaw yau ta bhacf ec-

c`ss ta dkstrectkol w`bskt`s, ko ard`r ta l`t iar`

warf dao`.

S`hgCaotrah: E gr`` Iec epphkcetkao tmet v`o

h`ts yau bhacf yaur iekh s`rv`rs. Skiphy eddw`bskt`s ta yaur bhecfhkst, s`t tm` tki`r, eod

chkcf stert. [au wkhh oat mev` ecc`ss ta tm`s`

skt`s uotkh tm` tki`r `xpkr`s `v`o kg yau r`stert

ar d`h`t` tm` epphkcetkao.

GacehGkht`r:\ktm tmks gr`` praductkvkty taah,

cmaas` wmkcm w`bskt`s yaud hkf` ta bhacf,

sp`ckgy maw haol yaud hkf` ta bhacf tm`i gar,

eod b` iar` praductkv . Skiph`!

TkoyGkht`r:Tmks skt` ks ehsa us`guh gar c`osar-

kol tm` kot`ro`t gar cmkhdr`o, du` ta kts bukht-ko

prageokty stht`r.

Dkd ya fo1Haw `o`rly h`v`hs, m`edecm`s, iaad swkols,

ecm`s eod pekos, eod sh``ph`sso`ss ehh h`ed ta

praoauoc`d str`ss h`v`hs, but ceo b` dkikoksm`dwktm `x`rcks`. Hkse Reh`klm, eutmar, eod w`hho`ss

eod stto`ss `xp`rt

R`o`w 5

8/10/2019 Renew: Your Guide to Health and Wellness

18/20

By Okcah` Sperraw

Tm 0:2 Ld Gd Fktmo: I Mehtmy eodDhkks Rkps g @vy, @vydeyby Fet` Merrksao

(Arkao)

R`h`es` det`: Ao sm`hg

Beotkol iey b` tm` dk`t ag cmakc` ko SE, but tm` 0:2

Dk`t (k` tm` Gest Dk`t) ks wmets tr`odkol ko tm` PF.

Kg tmks ks yaur kot`od`d fkcfstert gar 2>50 eod yaur`

waod`rkol maw yaur` lakol ta b` meppy ao 2 >>>fJ

twa deys e w``f, eutmar Fet` Merrksao mes dao` tm`

lu`sswarf gar yau.

M`r` sm` smer`s r`ckp`s ta f``p yau ao tm` streklmt-

eod-oerraw, wktm stark`s, tkps eod edvkc` grai atm`rs wma mev` cmas`o tm` sei`

wey ag hkg`. [auhh stod 50

E r`-r`h`es` ag eo `erhk`r s`hg-pubhksm`d warf, tmks

baaf by Cep` o`urasurl`ao Dr Edrkeeo Hk`b`ob`rl

ks e lukd` ta uskol yaur brekopaw`r ta edjust `etkol

mebkts eod la becf ta `etkol tm` wey oetur` kot`od`d.

Hk`b`ob`rl foaws ehh taa w`hh tm` strullh` ieoy Sautm

Egrkceos gec` ko tm`kr ett`ipts ta has` w`klmt eod f``p

kt a. M`, taa, betth`d wktm mks w`klmt eod, es e r`suht,

`iberf`d ao e jauro`y ag s`hg-dkscav`ry, epphykol mks foawh`dl` ag maw tm` breko

warfs ta cmaaskol tm` rklmt gaads ta sp``d up mks i`tebahksi eod cmeol` mks ettk-

tud` tawerds `etkol. Es e r`suht, m` hast (eod mes f`pt a) fl.

Koktkehhy m` s`hg-pubhksm`d tm` baaf, eod kt saao b`cei` e o`klmbaurmaad iust-

r`ed6 oaw yau ceo ehsa l`t yaur meods ao e capy. Et e lheoc`, tm` baaf cav`rs e hat

ag wmet ieoy ag us ehr`edy foaw, but wkookol yaur awo p`rsaoeh betth` wktm tm`

sceh` ks ebaut stodkol e sahutkao tmet warfs gar yau, eod kg tmks ks yaur m`ehtm laeh gar

2>50, tmks r`ed ks wartm caoskd`rkol.

^h`oksm Jukc`s t Bst, Ch`eos` & M`ehby Fere Ras`o

(Actapus ^ubhksmkol Lraup)

R`h`es` det`: Jeouery 2>50

Jukckol ks e mul` kot`roetkaoeh m`ehtm tr`od, eod ao`

ag tm` tr`od-h`ed`rs ks Haodao-bes`d Fere Ras`o,

gauod`r ag tm` ^h`oksm Ch`eos`, e caipeoy tmet d`-

hkv`rs gr`sm ch`eoskol jukc`s ehh av`r tm` PF. But tmks

ksot yaur skiph` h`ts us` up tm` h`gtav`r epph`s

fkode jukc` ch`eos`. Ras`o mes cr`et`d eo otkr`

reol` ag jukc`s eod out ikhf b`v`rel`s rkcm ko outrk`ots tmet er` `eskhy ebsarb`d

by tm` bady, eod `v`o a`rs jukc` pecfel`s gar tm` warfphec` eod brkdeh per-

tk`s.

Maw`v`r, w`r` oat ko tm` PF, sa tm` Outrkbuhh`t eod m`r baaf er` tm` o`xt

b`st tmkol. Kt g`etur`s 4> r`ckp`s ta haed up yaur bady wktm outrk`ots. Gar iar`

kogarietkao, vkskt h`oksmch`eos`.cai, gahhaw ao Twktt`r N^h`oksmCh`eos` eod

ph`oksmch`eos` ao Kostelrei.

Ma T Uukt Sifkol: Tm` Phtkit` Sif`Gr``Giuhby rag`ssar Rab`rt \`st

(Arkao ^ubhksmkol)

R`h`es` det`: D`c`ib`r 2>54

Rab`rt \`st ks e prag`ssar ag m`ehtm psycmahaly et

Pokv`rskty Cahh`l` Haodao, `dktar ag tm` sck`otkstc

jauroeh Eddkctkao, eod mes b``o m`hpkol p`aph` ta

stap siafkol gar av`r 3> y`ers. Iar` kiparteothy, m`

ks eo `x-siaf`r mkis`hg eod foaws ehh taa w`hh tm`

dkffi cuhty ko gr``kol yaurs`hg grai tmks eddkctkao. Mks

baaf haafs et tapkcs kochudkol wmy kt ks sa merd ta fkcf tm` mebkt eod wmy tm`r`s

oa sucm tmkol es e gekh`d ett`ipt (@v`ry dey yau daot siaf` ks e phus eod e

st`p ao tm` raed ta hestkol succ`ss, m` seys).

Iar` kiparteothy, m` `xphekos: Kt t`hhs tm` trutm eod trk`s ta da tmks ko e wey

tmet wkhh lkv` yau tm` b`st passkbh` cmeoc` a g stappkol wktm `v`ry qukt ett`ipt.

Sa K ei oat pr`s`otkol e ielkc cur`, eod K ei oat pr`t`odkol tmet K foaw

`xecthy wmet ks lakol ta warf gar yau. Oa-ao` da`s. \`st ehsa `ocaurel`s

yau ta r`lkst`r ao mks w`bskt` Siaf`gr``gariuhe.cai eod b`cai` pert ag mks

stap-siafkol caiiuokty. Gar iar` kogarietkao, vkskt tm` skt` ar gahhaw mki ao

Twktt`r: Nrab`rtjw`st.

Tm` St`ss Cu`by ^etrkcf Mahgard eod Suseooem Hewsao

(^ketfus)

R`h`es` det`: Iercm 2>50

Tm`s` deys iar` p`aph` er` iar` hkf`hy ta ikss warf

b`ceus` ag str`ss tmeo tm`y er` b`ceus` ag tm` cai-

iao cahd. Str`ss ks v`ry iucm e pert ag iad`ro hkvkol

eod, uogartuoet`hy, ks uoevakdebh` gar iast p`aph`.

Eod kts ehh taa `esy ta gehh kota tm` trep ag ruookol

tmet iucm merd`r ao tm` meist`r wm``h ta tm` d`t-

rki`ot ag yaur m`ehtm ko tm` haol t`ri.

E r`luher vksktar ta Sautm Egrkce, Mahgard mes t`ei`d up wktm Hewsao ta

`qukp r`ed`rs wktm m`hpguh stret`lk`s ta ief` tm`i iar` r`skhk`ot ta tm` ``cts

ag str`ss. Tmks kochud`s stlurkol aut yaur str`ss trkll`rs, h`erokol maw ta r`grei`

o`letkv` b`hk`gs, eod teppkol kota tm` paw`r ag sh``p eod `x`rcks` ta m`hp yau ta

ieoel` yaur str`ss. \etcm tm` baafsm`hv`s gar tmks ao`. Gahhaw Npetrkcfmahgard

gar iar` kogarietkao.

@et H ss Crep Has` Tmet Getby Sei ^`es`

(Strukf Hkg`styh`)

R`h`es` det`: Ao sm`hg

Gkodkol tm` s`cr`t ta w`klmt hass eod f``pkol kt a ks

tm` Mahy Lrekh gar just ebaut `v`ryao` wma m es `v`r

`iberf`d ao e dk`t. Gar sai` tmet i`eos sm`hvkol

juof gaad caiph`t`hy eod caii kttkol ta e hk g`tki` ag

spkookol chess`s eod cauotkol cerbs. ^`es`, maw`v`r,

d`spks`s tm` lyi eod hav`s cerbs m erdhy tm` cao-

v`otkaoeh r`ckp` gar shkiikol dawo.

Retm`r tmeo lkvkol up tm` ph`esur`s ko hkg`, tmks streklmt-tehfkol O`w Z`eheod

eutmar eod TW pr`s`ot`r `iberf`d ao e jau ro`y ta dkscav`r wmet f``ps sfkooy

p`aph` sfkooy, wmy tr`ets smauhd b` r`s`rv`d gar p`ts eod wmy yau smauhdot

f``p t`iptkol gaad et `y` h`v`h. K hast 2=fl ko stv` iaotms wktmaut warfkol aut

aoc`, eod K stkhh et` cmkps, cm ``s` eod cerbs (`v`ry skolh` dey), sm` prachekis.

Kt da`s cai` ecrass es e iar` siert-iautm`d v`rskao ag Gr`ocm \ai`o

Daot L`t Get, but tm` trkcf w ktm sustekoebh` w`klmt hass ks tmet kts ebaut stodkol

wmet warfs gar yau. Eod kg mevkol tm` tef`ewey but aohy `etkol mehg warfs gar

yau, by ehh i`eos lkv` tmks e try. Kg kts eoy kodkcetkao, ^ `es` chekis ta mev` hast

tm` w`klmt eod f`pt kt a.

Ao yaurreder\mkh` yau stkhh mev` tki` tar`ed, m`r`s wmet yau smauhdb` buykol ta s`t yau ao yaurpetm ta m`ehtm

R`ed5=

8/10/2019 Renew: Your Guide to Health and Wellness

19/20

8/10/2019 Renew: Your Guide to Health and Wellness

20/20

EWEKHEBH@ ET EHH LAAD BAAF

STAR@S GRAI IKD D@C@IB@R

L@T R@ED[ GAR TM@

TMKRD CAPRS@Av`r 2>> pel`s ag Mkhery Bkhh`rs gevaurkt`,

trk`d-eod-t`st`d r`ckp`s ag tm` y`er.@ojay tm` g`est.