Problem: Write an article based on this summary: Watch what you eat. Move. Try essential oils. Address stress. Take pain relievers. Use heating pads.

Answer: It’s okay to give in to cravings once in a while. If you are constantly eating milk chocolate while you’re on your period, however, you might actually be doing yourself a disservice. Sugar, salt, and coffee can aggravate your symptoms and actually make them worse. Try to avoid these foods in the time leading up to and during your period.  Why are sugar, salt, and coffee bad? Sugar spikes your blood sugar which can actually make you more irritable. Salt can cause you to feel even more bloated, and caffeine elevates estrogen production, which can cause more extreme PMS symptoms.  Try to consume leafy greens, salmon, whole grains, bananas, and yogurt instead. Packed with all sorts of vitamins, these foods will reduce your symptoms so you can enjoy yourself and forget about your period. You may be tempted to curl up on the sofa and watch television all day, but you’ll actually feel happier if you get up and move around. Exercise reduces your symptoms, like cramping and bloating, and releases mood-boosting endorphins. Your body temperature is actually lower when you’re on your period too, so you’ll stay cooler.  You don’t necessarily need to run a marathon or hike a mountain to get some exercise. Grab a friend and try a spin class, take your dog for a walk around your neighborhood, or break out your yoga mat and do some sun salutations. Anything that gets your body moving and active will make you feel better. Leaks sometimes happen during exercise. Therefore, it's a good idea to use a tampon over a pad to prevent leaks. If you're having a particularly heavy month, using a tampon and a pad may help with leak protection. You could also try wearing darker workout clothes in case a leak occurs. Essential oils are a natural way to perk yourself up when you’re feeling sluggish. Add a few drops to a hot bath or massage it into your temples and wrists. The smell alone will make you feel more happy and relaxed. There are a lot of different oils out there, but a few, in particular, can be helpful during your period. Bergamot and clary sage keep your mood stable, geranium is wonderful if you’re feeling crabby, and lavender helps you relax. White peppermint can relieve headaches and grapefruit and lemon are great for bloating. If you’re stressed out, your period symptoms may be even more extreme. Take some time to think about what is stressing you out. If it’s something you can easily address, take care of it so it’s off your mind. If it’s something out of your control, remind yourself of that and try to relax with a bubble bath, yoga, or meditation. If you’re experiencing substantial cramping, breast tenderness, backaches, or headaches, and nothing natural seems to be working, you may want to try taking a pain reliever. These pain relievers include ibuprofen (Advil) and naproxen (Aleve). You can also try remedies specially made for PMS symptoms like Pamprin and Midol. Always follow the dosage information on the bottle and talk to your doctor if you’re unsure or have any questions before taking medication. Another common way of dealing with periods is a heating pad. As a heating pad can be comforting, this also may help you enjoy your time of the month. See cramps as an excuse to indulge in this luxury.  You can purchase a heating pad at most drug stores. Make sure you read instructions before use, as some heating pads should be wrapped in a blanket or towel. Never leave a heating pad plugged in overnight or unattended.


Problem: Write an article based on this summary: Prepare pots for your kale that are at least 12 inches (30 cm) wide and deep. Remove the seedlings from their trays very gently. Plant each kale seedling as deep as its roots. Water the plants just enough to moisten the soil. Choose a spot that gets at least 4 hours of sun a day for your kale. Purchase grow lights if your home doesn't get much sunlight. Prune your kale plants to slow their bolting.

Answer:
A single, fully-grown kale plant will need a container that is about 12 inches (30 cm) deep and equally wide. Be sure to choose pots that have drainage holes at the bottom. Fill the pots about 3/4 full with the same growing medium you used to germinate the seeds.  If you decide to plant multiple plants in one pot, try to provide each plant with a diameter of approximately 12 inches (30 cm) of space to grow. The pots can be made of any material as long as they are large enough and have drainage holes. Use your finger to loosen the growing mix around each plant. Remove each seedling gently to avoid damaging the roots. Tip the seed tray sideways if it makes it easier to remove the plants. If your seed tray is made of flexible plastic, push in the bottom of each seedling container to release the plants easily. Dig a small hole in each pot that is about the length and width of the seedling's roots. Gently insert the plant into the growing medium. Fill the space around the roots with the growing mix, just enough to cover the roots entirely. The stems of the plants don't need to be buried in the growing mix. Add water around the base of each plant until the growing medium is moist. Stop if water begins to pool in the pots. Over-watering your plants can cause them to become water-logged and it may damage their roots.  You will have to water kale grown in pots more than outdoor kale plants. Water the plants every few days, or whenever the growing medium looks dry. Kale needs at least partial sun to thrive and grow. If you can, place your kale pots next to a south-facing window. In very high temperatures, provide your kale plants with partial shade to prevent sun damage. If temperatures reach over 70 °F (21 °C), move your kale plants from a sunny spot to one with partial shade. To grow greens indoors without sunlight, you will need a lighting system that delivers the light spectrum they require. Buy a 2 or 4 fixture for fluorescent bulbs and mix cool white and warm white bulbs. Be sure that you have enough lighting to cover your plants evenly.  These lights should only be left on for at least 4 hours a day to simulate natural sunlight. Your plants should be positioned at least 6 inches under the lights to avoid overheating. You can buy grow lights at a gardening center, hardware store, or online. Be sure to replace fluorescent bulbs when they turn black at the ends. As an alternative you can purchase T-5 grow lights, which are more expensive than fluorescent lights but use less energy. Pruning your kale will keep it from going to seed too fast. As your kale plants start to reach maturity, gently pull off their older, outside leaves. Make sure the leaves are severed right near the base of the plants to prevent damage.  Most kale plants reach maturity in 55 to 65 days. Do this every few days, or as needed. The older leaves still taste good, so you can wash them and include them in salads, smoothies, or other dishes.