INPUT ARTICLE: Article: Daily exercise is crucial to maintaining good health, especially as you get older.  Not only will it help you lose excess weight, which reduces your risk of several cancers, osteoporosis, and type 2 diabetes, but it is a great stress reliever and mood booster. When you exercise, your body releases endorphins, the “feel-good” chemicals in the body, which boost your mood and act like pain-killers.   Aim for 150 min or more per week of moderate aerobic activity, or at least 75 min of vigorous aerobic activity. Spread it throughout the week as much as possible. Also include strength training exercises twice a week, whether weights or resistance bands.  Pick the weight or resistance that tires the targeted muscles after 12 reps, and don’t forget to stretch before and after. Consult your doctor before beginning a new exercise regimen. When you first start, the increase in body temperature when you exert yourself may increase hot flashes, but as you lose body fat, they will become less frequent. if you do.  It’s a bad idea for anyone to smoke, of course, but smoking contributes to earlier signs of menopause. Heavy smoking can cause the onset of menopause 1-2 years early in all women, and for Caucasians, menopause can start as many as 9 years earlier, due to contributing genetic factors.  Smoking also increases the severity of symptoms while going through menopause.  Women who smoke tend to gain belly fat more easily than non-smokers during menopause. Smoking reduces already falling levels of estrogen in the body. Smoking exacerbates already increasing risks of several diseases for menopausal women, including heart disease, stroke, breast cancer and  diabetes. Quitting by age 40 erases almost all risk of early death.  Quitting by 50 will increase your life expectancy by 6 years. No matter what your age, quitting will make menopause easier to get through. Up to 61% of menopausal women report insomnia due to different symptoms of menopause like hot flashes, mood swings and anxiety from shifting hormones, and having to urinate more frequently as you age. Not getting enough sleep sends your body into stress even more, making symptoms of menopause harder to cope with and even more intense. Hormone replacement will help you sleep better, but there are many things you can do to help you sleep better.  Keep the temperature in your bedroom at 65°F.  This is the “ideal” sleeping temperature. Avoid caffeine after 2 p.m. and don’t drink alcohol within 3 hours of bedtime. Wear an eye mask to bed to block out as light.  Even LED lights from your clock and phone can disturb sleep patterns. Wear loose-fitting pajamas, or nothing, to bed so your body can breathe. Also make sure your sheets are lightweight, preferably cotton.  Daily exercise helps you sleep better, but don’t exercise within 3 hours of bedtime.

SUMMARY: Exercise for 30 minutes a day to maintain good health. Quit smoking Get more sleep because being tired can worsen your symptoms.


INPUT ARTICLE: Article: Allow the soap to cool down and solidify at room temperature. Leave it to sit until the soap has hardened all the way through. Make sure you leave the soap molds on a level surface so your soap bars don't set unevenly. While this isn't necessary, it can help speed up the cooling process. Once you take the soap out of the freezer it will be completely solid. With silicone molds, you can carefully pop out the bars by turning the mold over and pushing them out. With metal molds, use a butter knife to loosen the side of each bar of soap and raise it up out of the mold.  Store your soap in a layer of plastic wrap or an airtight container while it's not in use. When you're using a bar of soap, keep it on a ventilated soap dish to prevent it from soaking in too much moisture.  Keep in mind that exposure to excess heat may cause your soap to have a shorter shelf life, since the glycerin base is designed to melt. If you've used whole dried herbs, keep an eye on them as you start to use your soap since they may rehydrate. Dispose of the whole sprigs once they come loose to prevent mold from growing.

SUMMARY: Let the soap cool at room temperature for about 1 or 2 hours. Place the soap in the freezer for 30 minutes to cool it more quickly. Remove the bars of soap from the soap molds.


INPUT ARTICLE: Article: If you’re in an open area, drop flat to the ground to evade gunfire as soon as you hear shots. Try to determine where the shots came from, and move out of the line of fire to the nearest available cover.  Look for bushes, a brick wall, a ditch, or any other feature that puts you out of sight. If there's no cover within a two to three second sprint from your location, drop to the ground and crawl to cover. and contact emergency services. Once you’ve found cover or a relatively secure place, hide there, stay down, and don’t move. Don’t raise your head or peek out to see what’s happening. If you have a cell phone, call emergency services when you believe you can safely do so. If you’re hiding inside a car, stay down, as windows obviously offer no protection. If you're using a car as cover from shooting, do your best to get away from the area where the gas/petrol tank is situated, which is usually just ahead of the rear axle. Try to hide behind the engine block by one of the front wheels.

SUMMARY:
Drop, then quickly move to better cover. Hide Hide near the engine block when using a car as a barricade.