Problem: Write an article based on this summary: Do the Epley maneuver to find your balance. Try the Half Somersault maneuver to feel less dizzy. Practice the Brandt Daroff regimen to help relieve your vertigo. Try the "eye patch" exercise each morning. Maintain a fixed gaze to fight dizziness. Do simple head rotations to relieve muscle spasms.

Answer: Also known as the canalith repositioning procedure, the Epley maneuver helps to reset the balance mechanisms in the inner ear by repositioning the particles in the vestibular organs (the balance organs). These particles can get trapped in the inner ear, which causes dizziness. You can do this at home, although it should be demonstrated by your healthcare professional before you undertake it yourself as it does require some quick movements. Note that the Epley maneuver is effective in 90% of cases, but it can cause an intensification of vertigo initially. Consider asking a friend or family member to act as your assistant so that your head lands in the right spot each time. Here's how to do it:  Sit on a bed. Turn your head 45° by looking to the right. Lie back quickly and place your shoulders on the pillow. Your head will be lower than your shoulders and you will still be looking 45° to the right. Remain in this position for 30 seconds. After the 30 seconds, turn your head 90° to the left. Do not raise your head during this movement. Remain in this position for 30 seconds. Turn your entire body and your head another 90° to the left and wait for 30 seconds. At this point, you should be lying on your left side. Your head should still be lower than your shoulders. Repeat this exercise 3 times daily for best results. Also known as the Foster maneuver, this is another good exercise and, unlike the Epley maneuver, does not require an assistant. One study found that patients who did both exercises experienced symptomatic relief but reported less dizziness and fewer complications when doing just the Half Somersault. You will likely need to do this exercise multiple times before you experience some relief. Follow this procedure:  Get down on your knees and look up at the ceiling for a few seconds. Touch the floor with your head. Tuck your chin slightly towards your chest so your head moves toward your knees. Wait for the vertigo to subside (about 30 seconds). Turn your head in the direction of your affected ear (i.e., if you feel dizzy on your left side, turn your head so that it faces your left elbow). Keep your head in this position for 30 seconds. Then, raise your head so it is level with your back while you're on all fours; your spine should look like a straight line. Keep your head at that 45° angle. Stay 30 seconds in this position. Raise your head and back so that you are upright again, but keep your head tilted to the shoulder of the side you're working on. Take your time to stand up. Rest 15 minutes before repeating a second time or doing the other side. These exercises involve the head and the muscles of the neck and can be performed at home without a physician's supervision. The repeated head movements of this regimen help you habituate to the experience of vertigo by dispersing the particles in the vestibular organs in the inner ear. Perform the following movements:  Begin in an upright, seated position. Quickly lie down on one side with your nose pointed up at about a 45° angle. Stay in this position for about 30 seconds (or until the vertigo is gone). Then, get back in your seated position. Do this exercise on the other side. This exercise is most effective if you do multiple repetitions at least twice daily. As soon as you wake up, keep one hand on any one eye and close it for 20 seconds while using the other eye to look out into the distance and focus on a point far away. Then switch the hand to the other eye and let the previous eye repeat the same effort. Do this about 10 times every day upon waking.  The relationship between your eye muscles and your inner ears helps you stay balanced most of the time while your head is moving. However, dislodged particles in your inner ear can make you think you're moving when you're not. This causes the eyes to mistakenly move, making it look the room is spinning. Over time, doing exercises to strengthen your eye muscles will reduce the sensitivity of the inner ear canal, which in turn will lead to reduced frequency and intensity of vertigo. Staring at one point can help you overcome dizziness. It helps improve your vision and maintain focus while your head is moving. Dancers, when doing turns, are told to "spot." This is where they keep their eyes focused on one spot for as long as they can as their body rotates. This lets them spin without becoming dizzy and is the same principle that can be applied here. Focus on a spot straight ahead during your dizziness spell and the dizziness will likely subside. Here's how to practice stabilizing your gaze:  Look straight ahead and focus on something (like a small colored square or button) held at eye level in front of you. Move your head from side to side, all the while maintaining your gaze on the target. Slowly increase the speed of your head movement. Make sure your target is still in focus and is not just a blur. If you start to feel too dizzy, slow down. Continue moving your head for up to 1 minute because the brain needs this time to adjust. Keep working on it until you can do this exercise 3 to 5 times every day. Build up gradually to repeat 3 to 5 times a day. You can also try this exercise with an up-and-down, or nodding, movement. While sitting upright on a chair, bring your head down such that your chin touches your chest, and then start rotating your head clockwise, slowly but firmly, 3 times. This may release the spasm in your muscles and reduce vertigo. Repeat it 3 times going the opposite way, counter-clockwise. Pause for a break of 45 seconds between each direction of rotation. Then, turn your head towards either side while using the palm of your hand of that side to resist that movement and stretch the neck muscles.


Problem: Write an article based on this summary: Create a waterfall with a pond if you plan on keeping plants or fish. Build a stream if you prefer a long, gentle waterfall. Make an above-ground waterfall if you can’t dig out your yard. Design a below-ground waterfall if you are able to dig out your yard. Choose the size of your waterfall and basin before beginning construction. Select a visible location about 20 ft (6.1 m) from your home. Order gravel and stones to use to build your stream.

Answer:
There are many different ways to set up a pond with a waterfall system. The easiest way to do it is to stack rocks to create a spillway on the edge of your pond. You could also dig out the soil to create a lower pond and an upper pond. Connect them by having the water spill from the upper pond to the lower one or by building a sloping stream between them. If you already have a pond in your yard, pile up soil and rocks to create a shelf for water to spill from. This is the easiest way to get a waterfall since you get to avoid a lot of extra digging. The water falls from the spillway to the pond, then enters a pump system you install to bring it back to the top. To create a stream, you need to first dig out a pair of ponds or basins. Then, dig out the stream to go from the higher basin to the lower one. The stream has to be sloped to move water downhill, so working on a natural incline in your yard reduces the amount of digging you have to do.  With a stream, you have the option to build many small waterfalls. Arrange the rocks in the stream to create shelves for the water to spill from. Stream waterfalls are long compared to pond waterfalls and require a stronger pump and a longer hose. For example, streams are generally at least 3 ft (0.91 m) long, so you need to commit more space in your yard to set it up. If you have limited space or a yard that isn’t easy to build on, you still have a way to get a good pond. Stack strong building material like limestone boulders to build a basin that catches the water. Then, stack more of the material on one end of the basin to create an area for the water to fall from.  You could build a basin out of resistant materials like cinder blocks or bricks. Above-ground waterfalls come in many styles, so let your creativity loose when designing yours. To hold the pond together, spread a waterproof expanding foam around every rock. The building material has to be strong and well-sealed to hold the water in place. Most pond and stream waterfalls involve a little bit of digging. For this type of waterfall, you basically dig a hole in the ground, then make a vertical stack of rocks on one end. Place a water hose in the rocks to spill water down and into the basin. This is called a pondless basin, and the water gets circulated continuously through a strong pump. This type of waterfall is similar to any basic pond waterfall. If you don’t already have a pond or a water basin, you could dig a new one before building your waterfall. The average size of a pond with a built-in waterfall is 10 ft × 15 ft (3.0 m × 4.6 m). If you’re planning on making a stream or a pondless basin, do some math to estimate the minimum size you need. Generally, the basin has to hold about 2.5 times the amount of water circulating through the waterfall.  To figure out how much water is in motion through your waterfall, measure the waterfall’s length, width, and depth in feet. The formula is length x width x (depth x 0.25) x 7.48. The 0.25 is the thickness of the water and the 7.48 is the number of gallons in a cubic foot.  Then, multiply the amount of water in motion by 2.5 to figure out how many total gallons of water you need. For example, if your waterfall is 10 x 3 x 0.5 ft in size:  10 ft x 3 ft x (0.25 x 0.5 ft) x 7.48 gal/cubic ft = 28.05 gallons of water in motion. Then, 28.76 gallons x 2.5 = 70 gallons of water needed in the pond. Remember to do the same for the upper pond or basin if you plan on building one. Keep it roughly the same size to ensure water moves through the waterfall at a steady rate. Put your waterfall in a spot where it can be enjoyed from different angles, both inside and outside your home. The best spot for a pond is usually near a deck, patio, or window on your home. These areas also tend to be accessible to water spigots and electrical outlets you may need to power your waterfall. Also, since waterfalls are all about water falling from a higher area to a lower one, build on a natural incline to reduce the amount of digging you have to do.  Any ponds connected to the waterfall require about 6 hours of direct sunlight if you’re keeping any plants or fish. For example, place the pond close to a water spigot so you can easily fill it with a hose. Also, the pond’s lower basin needs to be within range of an electrical outlet to operate the pump. However, connect the pump with an extension cord to prevent water from splashing onto the outlet. Gravel is very important for covering and pinning down the pond’s liner, so purchase plenty of rounded gravel or river rocks. You also need plenty of boulders and flat rocks to line the stream. These larger stones are great for decorating the pond and covering some of its construction components. Flat limestone rocks are great for creating waterfall spillways, while larger boulders are useful for framing the pond.  Most home and garden centers have limited supplies of pond-building material. For a bigger selection, search for quarries and stone suppliers in your area. To figure out how many boulders you need, multiply your waterway’s length and width, then divide it by 65 tons per foot. This gives you an estimate in tons, but keep in mind that rocks come in different sizes. For instance, if your waterfall is 10 ft x 3 ft in size, you need about 0.46 tons of rocks for that area. Estimate the amount of gravel you need by taking the amount of boulders in tons you need, then dividing by 0.45. The gravel layer generally has to be about 3 in (7.6 cm) deep. For example, if your waterfall is 10 ft x 3 ft, you need approximately 1 ton of gravel to fill it.