INPUT ARTICLE: Article: To avoid jet lag, it’s important that you get enough sleep on the plane. Pack a travel pillow and an eye mask to make sleeping on the flight easier. Bring a blanket or a big scarf that you can use to stay warm while you sleep. You can also pack headphones or earplugs to block out noise or distractions on the flight. Only take sleeping pills during the flight if you have taken them before and at a low dosage. One sleeping pill is often good for an overnight flight to help you sleep. Taking more than one can end up making you feel groggy when you land, and could end up making your jet lag worse. Ask your doctor for advice on dosage and when you should take the sleeping pill during your flight. If you wear a watch, change the time so it matches the timezone of your destination. You can also adjust the clock on your cellphone. Doing this will help you get accustomed to the new timezone and prepare you for a new sleeping and eating schedule. If you are not sure what the new timezone will be at your destination, ask a flight attendant for this information. It is common to get dehydrated on the plane, and dehydration can make jet lag much worse. Try to drink at least 8 ounces of water for every hour you are in the air. Sip from a water bottle in your carry-on and request water from the flight attendant. Avoid drinking alcohol or caffeinated beverages on the flight, as they can interfere with your sleep. Try to get up and walk in the aisle of the plane, especially during a long flight. Doing light exercise and moving your body can help improve your blood circulation on the flight. It may also help you get to sleep more easily, especially if you go for a short walk around before you go to sleep.  You can also try doing light stretching in the aisle, such as standing side stretches. Deep breathing and meditation may also help you stay calm and relaxed during the flight.

SUMMARY: Bring a pillow and an eye mask. Take a sleeping pill. Change your watch to the timezone of your destination. Drink lots of water. Do light exercise.


INPUT ARTICLE: Article: Fried foods, fatty foods, alcoholic beverages, tomatoes, and caffeinated drinks such as coffee, tea, and soda can increase the acid levels within the stomach. Try to take away these foods and liquids from your diet so that your esophagus can heal.  There are other dietary restrictions as well. Dairy products, such as whole milk, cheese, butter, and sour cream, are also to be avoided. Also avoid food containing peppermint or spearmint. There are also fruits you should avoid as well, such as oranges, lemons, lime, grapefruit, and pineapples. If you do find yourself consuming these foods, drink plenty of water and eat approved foods to dilute their acidic powers. Create five to seven divided meals a day and avoid eating two to three hours before bedtime. The esophageal sphincter of the stomach relaxes when the stomach gets too full, bringing the hydrochloric acid up into the esophageal walls. In other words, if you eat too much, your esophagus will let you know. It's best to avoid it by eating smaller meals more often. Most of us frequently have this issue out at restaurants. At home it isn't so bad, but at restaurants it's just so tempting to finish what's in front of you, which is often too much. To avoid the impending disaster, box up half of your meal at the very beginning. You can take it home to eat later later. There are a few foods you should be eating every day to combat acid reflux. These include:   Oatmeal. Oatmeal makes you feel full without causing reflux. It also absorbs the acid in fruits if you add a small amount. This will considerably aid in lowering the acidity in the stomach.  Ginger. Ginger contains anti-inflammatory ingredients to help treat various gastrointestinal problems. Peel or slice ginger roots and add it to your favorite recipes.  Green vegetables. Green leafy vegetable contain low calories and zero saturated fat. It’s the most recommended diet for patients suffering from acid reflux. Just be sure to stay away from using tomatoes, onions, cheese, and high-fat salad dressing. Try asparagus, cauliflower, parsley, and other green vegetables.  White meat. Red meats such as steak and beef are hard to digest, so go for chicken and turkey meats instead. Chicken makes good soup, too. The chicken skin contains a high amount of fat, though, so remove it before cooking. Poultry meats can be boiled or grilled; avoid eating them fried.  Seafood. Just like poultry, fish, shrimp, and other seafood also help avoid acid reflux. Just don’t fry them. Seafood is easily digested and is very low in fat and therefore helps prevent reflux and avoid heartburn. You should be drinking  eight to 12 glasses of water every day to prevent dehydration. It will help dilute the acid contents found in your stomach and gut, making it less acidic. And your hair, skin, nails, and organs will benefit, too. . Obesity and excess weight are among the major risk factors of having acid reflux. Start an exercise program that focuses on simple exercises that can help burn calories and start eating healthier. A thirty minute walk in the park can burn up to 100 calories. Dieting doesn't mean you have to starve yourself. Try to exercise more, eat smaller amounts per day, and eat more low caloric food that are better for you. You don't have to go hungry.  Having an active lifestyle can fight off heart disease, diabetes, and a number of other health issues as well. Focus on leisure activities like dancing, horseback rides, or golf. It’s fun to burn calories while doing what you love. Then, slowly increase your physical activity as you get stronger. Determine your body mass index and start losing weight. The normal body mass index (BMI) range from 18.5 to 24.9. This will help you determine if your weight is currently on the normal range. You can manually calculate your BMI by dividing your body weight in kilograms by your height in meters squared, or you could use an online guide or calculator.  Count your daily required calories and track the food that you eat. A total of 3500 calories is equivalent to 1 pound. So if you plan to lose 1 pound per week, you need to cut 500 calories from your daily required caloric intake. and avoid alcohol. Smoking irritates the esophageal lining which causes more inflammation and pain. If you can’t stop smoking you should gradually decrease the amount you smoke per day. If your overall health wasn't reason enough, do it to make the everyday acid-reflux free. Drinking beer and other carbonated beverages can also cause harm to the linings of the esophagus and stomach. It is best to have total abstinence from smoking and drinking. You should elevate the head of your bed using pillows by about six to eight inches (15 to 20 cm). Improvement of symptoms can be resolved when the upper body is elevated. It will prevent reflux of acid or any gastric contents while sleeping. While you're at it, get enough sleep, too. Having enough rest and enough hours of sleep will allow your body to relax, repair, and build up damaged tissues and muscles in the body. Muscle and tissue repairs happen when the body is at rest or in a sleeping state. Enough sleep is at least seven to eight hours per day.

SUMMARY: Eat the right food at the right time. Eat a small amount of food frequently. Incorporate good food in your daily diet plan. Drink plenty of water. Stay fit and healthy Quit smoking Elevate the head of your bed during sleep.


INPUT ARTICLE: Article: If the console is already signed into an account, you can sign out by holding the PS button on the controller and choosing Log out on the “Power” tab.     You will need to provide the following information:  Country Language of choice Date of birth City/State/Zip Email address Password Online ID (username) First name/last name       You can opt to instead link your Facebook profile to your PS4 account.  You can opt to sign up for PS Plus, but you will need to link a credit card or PayPal account to pay for the subscription fee. You will be signed into the Playstation Network on your new account.

SUMMARY:
Press New User on the main login page. Press Create a User. Press Accept. Press Next. Press New to Playstation Network? Create an account. Complete the “Join Playstation Network” form. Press Next. Press Confirm. Press Accept. Click the Verify Now link in the email sent to you. Press Already Verified on the PS4. Press Continue  Press Do This Later. Press Next. Press Skip. Press Do Not Activate.