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For many people, sun exposure worsens acne.  In any event, by reducing the threat of sunburn you'll eliminate one possible source of red skin!  Choose products labeled "oil-free" or "noncomedogenic" to avoid further clogging your pores. The less you have touching your face, the less likely you are to introduce bacteria to your already-troubled skin.  Wear hair away from problem areas, avoid tight clothing, and refrain from resting your hands or objects such as telephone receivers on your face. Vitamin E is an antioxidant; it can repair skin and keep it safe from additional damage.  Your body does not produce vitamin E on its own, but it can be absorbed through digestion or through the skin.  Its anti-inflammatory properties mean it can reduce redness on your skin.  In addition, research suggests vitamin E is expelled from the body through the same substance in your skin that clogs your pores.  This means you may naturally clear your pores by consuming vitamin E; the extra vitamin E may push clogs out of your skin. Sunflower seeds, almonds, spinach and other leafy greens, pumpkin, red peppers, mangoes, avocados, swordfish, and peanut butter are all good sources of vitamin E. A water-soluble vitamin that works best in tandem with vitamin E, vitamin C regulates your skin's production of collagen cells.  It also boosts your body's immune system, reducing your body's inflammatory response to the bacteria that cause acne (and thus reducing redness). Cantaloupe, citrus fruits, kiwi, mango, papaya, pineapple, berries, watermelon, broccoli, Brussels sprouts, cauliflower, green and red pepper, spinach and other leafy greens, cabbage, sweet and white potatoes, tomatoes, and winter squash are all good sources of vitamin C.

summary: Use an oil-free moisturizer containing sunscreen. Keep hair, clothing, and other irritants off your skin. Consume foods containing vitamin E. Eat a diet rich in vitamin C.


Summarize the following:
Omega-3 fatty acids are important in the production of hormones in the body, which may in turn improve FSH levels. There is some evidence that increasing omega-3 intake through diet or supplements may decrease elevated FSH levels in some cases.  Talk to your doctor before trying to adjust your FSH levels with any type of dietary, supplementation, or lifestyle change program. Medical intervention is usually the best option, and it’s important for your doctor to be informed about any other treatments you’re using. Good food sources of omega-3 include oily fish (salmon, trout, mackerel, sardines, herring, and anchovies), walnuts, flax seeds, seaweed, and kidney beans, among others. Omega-3 supplements are also available. Dark green leafy vegetables provide the body with a range of vitamins and minerals that support a healthy endocrine system, which, in turn, may help improve your FSH levels. Dark green leafy vegetables include kale, spinach, broccoli, and cabbage, as well as sea vegetables like nori, kelp, and wakame.  Your doctor may advise you to eat at least five portions of these foods per day. This can be done by blending kale into a morning smoothie, eating a green salad for lunch, and including at least two portions of green or sea veggies with dinner. If you’re on a blood thinner, you may need to avoid eating dark green leafy vegetables. Talk to your doctor. Ginseng may help to support and nourish the pituitary gland and the hypothalamus, both of which contribute to your FSH levels. You can take ginseng as a supplement—your doctor may advise you to try taking two 500mg capsules twice per day, for instance. You shouldn't take more than the recommended dosage of ginseng, as it can affect the blood's ability to prevent clotting. Maca is a root vegetable that grows in high altitude areas that have intense sunlight. Maca helps to nourish the endocrine system, which may in turn help to improve your FSH levels. Maca can be found in supplement form, and the recommended dosage is often 2000-3000mg per day. Talk to your doctor about taking maca supplements, and what your ideal dose should be. Vitex is an herb that may help regulate the pituitary gland, in turn helping to balance the production of hormones in the body. There’s some evidence that vitex may help lower FSH levels in some cases.  Vitex can be taken in supplement form, and the recommended dosage is often 900 to 1000mg daily. Be aware that vitex capsules work best on an empty stomach, and therefore should be taken early in the morning before breakfast.

summary: Eat more foods containing omega-3 fatty acids. Consume more dark green leafy vegetables. Introduce more ginseng to your diet. Take a recommended dose of maca each day. Take vitex capsules daily, if recommended.


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If you're forming a dance routine, you'll need to choose a musical accompaniment. Choose a song that you like, first of all, as you'll dance better if you're enjoying yourself. You're more likely to have fun dancing to a song you love. Also, keep in mind the style of the music and how it matches the routine you're creating. For example:  If you want to do a graceful, ballroom style routine choose a slow song. If you want a fun, peppy routine look into dance music and club music. Dancing is like any other practice. You can learn a lot through simple observation. If you want to create a dance routine, spend a lot of time exploring dance routines online.  Browse YouTube, or other video sites, for dance routines. Type the name of the dance into the search box, or type "dance routine." Consider attending a dance class just to observe. Talk to a local dance instructor and see if they would let you come watch a class. Watch for events in your town or area that involve dancing. If affordable for you, consider buying tickets to events that involve dancing. This can help you find inspiration. Dancing is an art and people study for years to dance properly. Even if you're just forming a dance routine for fun, studying dancing can help.  Enroll in a dance or choreography class. Learn about the art and style of dance from trained professionals. Go to your local library or bookstore and find books about dancing and choreography. After getting inspired and studying a variety of dance styles, put it all together. Using the moves you've learned, altered, or created, put together a fun routine for yourself. Remember to pay attention to the beat and style of the music. It might be a good idea to record yourself dancing and watch the recording. This way, you can see where your routine might need improvement. Dancing requires a certain level of mastery that can only be achieved through practice. Try to make time each day to dance. Work practicing your routine into your schedule as you would brushing your teeth or eating dinner. Set aside an hour each day to work on your routine.
summary: Pick a song. Learn through observation. Study dancing. Put your moves together in a way that feels fun for you. Practice consistently.