INPUT ARTICLE: Article: These sugars are too quickly absorbed into the blood stream, causing your blood sugar level to spike. Your energy will spike, too, but very briefly. The crash that occurs after consuming simple sugars will leave you with even less energy than before.  The yo-yoing of your blood sugar level will leave you craving more energy and nutrition. To keep from crashing, you would have to constantly eat sugary foods with very little nutritional value. This can lead to weight-gain, and the stress of carrying around excess pounds can leave you even more exhausted.  Check the ingredients and sugar content of any processed foods you buy. They are often laden with simple sugars. Other common sources of simple sugar are maple syrup, molasses, orange juice, table and brown sugar. These drinks often combine a high amount of caffeine or similar supplements like guarana with an excessive amount of sugar. Even short-term use can cause severe dehydration, high blood pressure, irritability, and even heart palpitations.  Regular use can result in vomiting, dizziness, tremors and nausea.  If you choose to use an energy drink to stay awake, make sure you know how your body reacts to caffeine. Try to pick one with less sugar and only drink them sparingly. Feeling stressed-out is a sure way to drain your energy. Being in the presence of some people can cause a physical stress reaction that will zap your energy and may leave you feeling dizzy or tired and may even give you a headache.  You can't always control the people around you--you may have an unpleasant teacher or relative you can't escape from--but do your best to associate with positive people or people who make you feel good. When you must interact with people who cause you stress, try taking a deep breath. Remember their attitude is about them, not about you. Keep things as neutral as possible and try avoid being drawn into their drama.

SUMMARY: Stay away from simple sugars found in candy, sodas, and other sweets. Eliminate energy drinks. Break ties with people who stress you out.


INPUT ARTICLE: Article: Foods that are high in fat cause heartburn and reflux symptoms to flare up and become more severe. Additionally, spicy foods or foods with a lot of seasoning can also cause your symptoms to get worse. Try to avoid eating spicy or fatty foods so your heartburn or reflux doesn’t get worse.  Chocolate not only contains a lot of fat, but it also contains methylxanthine, which has been shown to relax your LES and cause heartburn in some people.  High-fat foods can also cause you to gain weight, which can also make your symptoms worse. Spicy or pungent foods, such as peppers, raw onions, and garlic, can cause your LES to relax, allowing stomach acids back up into the esophagus. Citrus fruits and tomatoes (yes, tomatoes are fruits!) are high in acid, which can worsen your heartburn symptoms. If you have frequent acid reflux symptoms, try cutting out fruits that can cause them to flare up or get worse.  Oranges, grapefruits, and orange juice are common triggers of heartburn symptoms. Tomato juice and tomatoes are also highly acidic and may trigger heartburn. Pineapple juice is highly acidic and may cause heartburn. Eating large meals can put extra pressure on your stomach, which can cause acid reflux symptoms. Eat smaller meals throughout the day to avoid putting pressure on your stomach. Wearing loose clothing can also help you avoid putting excess pressure on your stomach. It takes roughly 2 hours for your stomach to empty its contents into your intestines. Eating within 2-3 hours of lying down or going to sleep can cause heartburn. Stay upright for at least 2 hours after eating to avoid getting heartburn or causing your reflux symptoms to flare up. If your heartburn is worse at night, try elevating the head of your bed by 4–6 inches (10–15 cm), or use a wedge-shaped pillow to help you sleep in a semi-elevated position. Staying hydrated keeps you healthy in general and dilutes the acid in your stomach, which can keep it from building up and causing you discomfort. Alkaline water is water with a higher pH level and drinking it can improve acid reflux symptoms. Drink at least 8 glasses of water a day to stay properly hydrated. Drinks with a lower alcohol content such as beer, wine, and cider can cause your stomach to produce more acid, which can make your reflux symptoms worse. If you do plan to drink alcohol, drink in moderation and choose distilled alcohols such as vodka or gin to avoid worsening your symptoms. Don’t drink more than 4 drinks in a 24 hour period to keep from overproducing stomach acid. Caffeine can cause your stomach to produce more acid, which can give you heartburn or make your reflux symptoms worse. Avoid drinking beverages or eating foods that contain caffeine to help minimize your symptoms.

SUMMARY: Stay away from high-fat and spicy foods. Avoid consuming high-acid fruits. Eat smaller meals to avoid putting extra pressure on your stomach. Wait at least 2 hours before you lie down after eating. Drink alkaline water to reduce your symptoms. Consume beer and wine in moderation to avoid overproducing acid. Avoid caffeinated beverages to reduce heartburn.


INPUT ARTICLE: Article: You will probably be a little nervous the night before your graduation ceremony. This is perfectly normal! However, you will need energy and strength for the day, so make it a point to sleep at least seven hours the night before. Your graduation ceremony is something you want to enjoy and remember, and both of those things will be difficult to do if you’re exhausted.  You will feel healthier and happier if you’re fully rested for your big day. It’s highly likely that you’ll be posing for lots of photographs on graduation day and you will want to look fresh and rested in them. Practice your walk and smile for when you accept your diploma. If you didn’t order professional photos to be snapped as you accept your diploma, your friends and family are sure to be photographing the moment. If you practice how you plan to walk, smile and reach for the diploma, you’ll feel less nervous when the moment comes.  Be sure to stand up straight. Hold your head up high. Avoid fidgeting. Walk at a normal pace and try to keep your smile natural-looking. Many people like to get fresh haircuts and other grooming tasks done on the day of graduation. If this is something you want to do, make your appointments several weeks in advance. Schedule them for early in the day so that you will have plenty of time to get ready for the ceremony without rushing.  Call establishments the day before to confirm your appointment times. Create a schedule for your day and stick to it. Be on time to your appointments. Make sure you are well aware of the schedule. Confirm what time you need to be on site and plan to arrive early. Double check when your family and friends should arrive, as well. Remind them in advance so that they will also be on time and are able to find decent parking and a good seat. Do what you can to avoid any unnecessary rushing around on the day of the ceremony. Many students celebrate after the graduation ceremony by attending a party that evening. Most high school graduates attend a party thrown by the school. If your school doesn't do that, consider throwing a party yourself. Talk to your friends and see what their plans are. Since a lot of your family is probably attending the ceremony, its a great opportunity to spend some time with them afterward. Plan to have a family gathering or a nice dinner at a restaurant.

SUMMARY:
Get a full night of sleep. Practice accepting your diploma with a smile. Set appointments for early in the day. Check the ceremony agenda. Confirm your post-ceremony plans.