Write an article based on this "Remove your old polish. Clip your nails. File your nails. Buff the tops of the nails. Wash up."
article: The first thing to do is remove any polish that's already on your nails. Soak a cotton ball with nail polish remover and run it over your nails until all the polish is gone.  A Q-Tip can help with hard-to-reach edges. When choosing nail polish remover, be aware that those with acetone are more effective, but also more likely to damage your hands. Non-acetone nail polish removers are less strong, but also less harmful.  There are also  alternate options for nail polish remover.  Moisturize your hands to counteract the drying effects of the nail polish remover. Use nail clippers to cut your nails straight across -- this is the healthiest way to clip, and you'll shape your nails later. A recommended length is to the edge of your toe. Get your nails to the desired shape. Be careful not to leave jagged edges, as they can uncomfortably scrape against shoes and socks.  Make sure your nail file is in good condition and hasn’t become dull. The best filing technique is not to move your nail back and forth over the file, but to scrape the file in a single motion across the tip of your nail and repeat until you’ve finished. The nails on your toes are usually rougher than those on your fingers since they're always rubbing against socks and shoes. Use a nail buffer to smooth down ridges and grooves. Buffing helps remove any residuals left by your old pedicure and primes the nail to soak up the base coat. Wash with soap and water to get rid of the nail polish remover smell. Be sure to dry your feet before painting - water will dilute nail polish and ruin your pedicure.

Write an article based on this "Keep a good rhythm when running. Breathe correctly when strength training. Use your natural breath during stretching. Exercise to improve breathing."
article: If you are a jogger, you can improve your runs by employing better breathing techniques.  The main technique involves breathing in a certain rhythm and deeply inhaling and exhaling.   Try to keep your breathing ratio around 3:2, in relation to your steps.  For three steps, inhale deeply.  For the next two steps, exhale as fully as you can. You may need to change the ratio as you increase the intensity of your run.  Always keep the inhalation longer than the exhalation as you make your adjustments. Shorter breaths mean less oxygen and greater amounts of carbon dioxide in your body.  This results in your heart working harder than it has to and a decrease in athletic performance. Weight lifting or body weight exercises can be a great way to build strength and add muscle.  Breathing properly during these activities can increase the amount of exercise you are able to do.  Remember the following tips during your strength training routines:  When you are exerting yourself, exhale.  For example, when lifting a weight, let yourself exhale fully. Inhale when relaxing the movement.  For instance, when lowering the weight back down, take a deep breath. Your breathing should correspond to the lifting and lowering of whatever weight you are lifting. Properly breathing during strength training prevents injury and increases performance. Breathing during your stretching sessions, after or before a workout, most closely resembles the way in which you normally breathe.  Relaxed and full inhalations and exhalations are the key.  Inhale through your nose.  Your nose is specially designed to filter incoming air. Some experts believe that it's best to exhale through your nose as well. Get a deeper breath by inhaling with your diaphragm as opposed to your chest. Never force your breath, either on the inhalation or exhalation. Try getting a deeper stretch as you exhale, relaxing into the motion. By getting proper exercise you will increase the quality and efficiency of your breathing.  The main cause of this is that by improving the health and strength of your muscles, they will function better, requiring less oxygen. If you are new to exercise, or have a condition such as COPD, try starting out with light workouts. Aim for increasing the length of time that you exercise rather than increasing the intensity of exercise.

Write an article based on this "Take chasteberry supplements. Choose foods that are high in phytoestrogens. Make an herbal tea. Eat flax seeds."
article:
This herb can be found in pill form in most health stores. Follow the package instructions for the specific dosage. Chasteberry may help relieve symptoms of premenstrual syndrome, although scientific evidence is currently limited. However, it has not been proven to reduce menopausal symptoms, increase lactation, or increase fertility.  Chasteberry has been shown to influence estrogen levels. However, the exact nature and level of the effect has not been widely established.  Avoid taking chasteberry if you are using: birth control pills, antipsychotic drugs, medications used to treat Parkinson's disease, or Metoclopramide, a dopamine-affecting drug. Phytoestrogens act like an estrogen substitute in the body and occur naturally in several plants and herbs. Consider using phytoestrogens if you're trying to alleviate symptoms of low estrogen levels, or menopause. Take phytoestrogens in moderation. You may actually want to avoid phytoestrogens if you're trying to conceive. Phytoestrogens have been linked to infertility and developmental problems, although you would need to consume massive quantities of these foods to ingest clinically significant levels of phytoestrogens. Foods and herbs that contain phytoestrogens include:  legumes: soybeans, peas, pinto and lima beans fruits: cranberries, prunes, apricots herbs: oregano, sage, licorice whole grains flaxseed vegetables: broccoli and cauliflower Several herbal teas or tisanes may increase your estrogen levels or provide relief for symptoms of menopause or premenstrual syndrome without affecting your estrogen levels. Steep the herbs in a cup of hot water for five minutes.  Black and green tea. Black and green teas contain phytoestrogens.  Dong quai (Angelica sinensis). Used in Chinese traditional medicine, this herb may reduce symptoms of premenstrual syndrome. Do not use it if you use blood-thinning drugs like warfarin. Red clover. Red clover contains isoflavones, which may help reduce symptoms of menopause or premenstrual syndrome. Flax seeds have one of the highest concentrations of phytoestrogens. Eat up to 1/2 cup of ground flax seeds to get the most effect. They're also high in omega-3 fatty acids, which may reduce your risk of heart disease, cancer, stroke, and diabetes. Adding flax seed to your breakfast cereal or in healthy smoothies is a good way to easily eat the seed.