Практика Shadowing: Stop Letting Your Cycle Control Your Life | PMS & PMDD - Изучайте разговорный английский по видео

If you have no idea why at certain points of the

month you feel like you could burst into tears at any moment

and then at other points of the month you feel absolutely

fine then this video will not only help you understand exactly why

that happens but give you actionable tips to implement into your own life from today to manage those symptoms

and stop them controlling your life.

If the luteal phase trend on TikTok has taught us anything it's

that too many women are just accepting the negative consequences of having a menstrual cycle

and letting them control their life and that might come in the form of brain fog, procrastination, low mood or even ruining relationships

because you end up saying something you wouldn't normally say when you just feel so much more on edge.

But that ends today

because by the end of the video you'll be equipped to handle all these symptoms and why should you listen to me?

Well my name's Faye, I am a doctor obsessed with women's health

but not only that I have ADHD

and women with ADHD are much more likely to experience PMS

and PMDD and

if you've never heard either of those acronyms before then do

not worry by the end of the video you will be a pro.

So without wasting too much time let's get straight into it.

What is PMS and PMDD?

PMS stands for premenstrual syndrome and PMDD stands for premenstrual dysphoric disorder.

There are lots of different studies on PMS and PMS likely affects about 50 % of women who get a cycle.

I say this varies because it completely depends on the culture and the context.

So for example France seems to be the country with the

lowest rates of PMS at just 12 % whereas studies on Iran show

that the amount of women who experience PMS is about 98 %

and it's all those symptoms that as women we're just taught to grin

and bear so low mood in the week

or two weeks leading up to your cycle bloating tender breasts

changes to your bowel habits irritability one of the most annoying symptoms for me personally is difficulty sleeping anxiety

and essentially with PMS and PMDD the biggest factor

when it comes to diagnosing these conditions is the impact it has on your life.

So if any of these symptoms are stopping you from living your everyday life, that should not be considered normal.

It is not normal to have to put your life on pause in the two weeks leading up to your period.

And this is something that really bugs me about the luteal phase trend on TikTok.

I think it just perpetrates this idea even further

that women should just grin and bear it and there's no need for them to go seek medical help.

It's just part and parcel of being a woman.

And there are so many things that you can do to help with these symptoms.

It doesn't need to just be taken as given.

So that's PMS.

PMDD is often considered PMS's more severe sister.

And a lot of women with PMDD don't really like it being described as that because PMDD is a very, very, very serious condition.

Some studies have shown

that women with PMDD may be seven times more likely to

end their own life by suicide than women without PMDD

and I don't think anything that increases your risk of suicide by

that much should ever be swept under the rug

or taken as just part of being a woman

but PMDD is essentially the symptoms of PMS

that have more of an impact on someone's life so

if you find at certain points of the month you are having arguments with your partner

that you are just inconsolable like nothing they say

or do can resolve that argument because your nervous system is

so on edge and you just cannot seem to resolve that

or if at certain points of the month you literally feel suicidal

that is more likely to be pmdd

but the most important thing is you go

and see a doctor this is not a diagnosis

that i can give you over a podcast

but what i can do is make sure

that you're aware of those symptoms and raise the alarm bell in your head that something is not right.

And later in the episode we will be coming on to how to approach a doctor's appointment

if you are worried that you've got PMS or PMDD

because I think that is extremely important in this world of medical misogyny when often these symptoms are just dismissed.

So when we think of the symptoms of PMS and PMDD we can separate them out into three different categories.

So psychological, physical and behavioural.

So psychological symptoms like mood swings, irritability, low mood, anxiety and feeling overwhelmed.

What's really interesting is we have science to explain why these symptoms happen

and I have no idea why this science is not more widely known

because I for one know that if I understood

the science of what was happening in my body when I was a teenager.

I would not have blamed myself for all those days

when I felt probably too depressed to get out of bed

and go to school or arguments I had with people

that felt really out of character that when I was at a different phase in my cycle, I looked back on and held a lot of shame against myself for those things.

The next set of symptoms are the physical symptoms.

So breast tenderness, bloating, headaches, back pain, weight changes, acne or digestive issues and the actionable tips that we're going to come on to later.

Some of them target the psychological symptoms and others will help target the physical symptoms.

Finally there are behavioural symptoms

and my ADHD girlies out there this one is really for you

because I know my brain fog in my luteal phase is de -habilitating.

I feel like I cannot follow a single thread of thought often.

So these symptoms are difficulty thinking clearly, even food cravings can be different in this phase.

But what's really interesting is you can even be more accident prone.

But before I come on to some actionable steps that are actually going to help you manage these symptoms, let's talk about my favourite thing in the entire world.

Well, not really my favourite thing in the entire world

because it causes me a lot of trouble every month

but the most interesting topic in my head I find it

so so so interesting and that is what is happening in your brain

and your body for women with PMS and PMDD in their luteal phase

so you probably already know in your menstrual cycle two really important hormones are estrogen

and progesterone and

if you don't know what the phases of the menstrual cycle

are let's do a really really quick recap number one is the menstrual phase.

So this is when you are bleeding, that's all I have to say on that one.

The second phase is the follicular phase.

This is just after your period and before you have ovulated.

This is when oestrogen is climbing and you may feel more energized, more alert, like a better version of yourself.

100

Then you ovulate, which is just where an egg is released, which is the third phase of the menstrual cycle, which brings us on to the luteal phase, which gets a really, really,

101

really bad rep this is when progesterone is rising

102

and estrogen is lower than in the follicular phase we have estrogen and progesterone

103

and progesterone is broken down to a lot of things in the body one of those things is called allopregnolone

104

and that is an important compound that i'm gonna need you to try

105

and remember for just a couple moments now i want to talk about another compound in the body

106

which you may not have ever even heard of

107

and it really shocks me that more people do not know about this chemical

108

because it is so so so important for your body's ability to relax and that is GABA.

109

So GABA is your body's inbuilt chill switch and essentially

110

when GABA binds onto GABA receptors it literally changes the amount of electrical activity

111

that can happen within cells and when less electrical activity can happen within cells it literally relaxes your entire body.

112

If you've ever had general anesthetic, so you've been put to sleep for a surgery or you've ever taken a benzodiazepine or even had a chamomile tea,

113

you have taken substances that target the GABA receptor and have the aim of relaxing you.

114

If that all seems a little bit complex, I want you to imagine your brain like a busy airport where GABA is like the air traffic controller. So

115

when there are lots of planes circling it's getting very very

116

very busy the air traffic controller is there saying you have

117

to wait your turn you're not allowed to land right now

118

we've got enough going on they are in control of making sure

119

that there's not too much going on essentially now we need to come back to allopregnolone

120

which is that product of progesterone the important hormone in the luteal phase of your menstrual cycle

121

so allopregnolone binds to GABA receptors in the body.

122

Now what's really interesting about this is in theory

123

that should have a calming effect on our body

124

but in women with PMS and PMDD it doesn't have the effect that we expect.

125

This is where the science gets a little bit complicated.

126

It doesn't seem to matter how much progesterone or oestrogen you have.

127

What seems to matter in women with PMS and PMDD is the change in levels of progesterone and estrogen.

128

What scientists think happens is the GABA system,

129

so like your airport, has gotten used to a certain amount of allopregnolone.

130

So like imagine that as planes.

131

And suddenly there is a change in the number of planes and the GABA system cannot cope.

132

So like a small local airport, not really knowing what to deal with the change in air traffic.

133

So your Body's inbuilt chill switch it is not working properly.

134

So that is why something might happen in work that on any other day would not make you react.

135

In any sort of way, you'd be able to handle it and get on with the task at hand.

136

But that same thing can happen in your loose heel phase

137

and you may need to go lock yourself in a toilet and cry.

138

Or your partner might do something that doesn't annoy you the rest of the month.

139

But at that point of the month, you are so much more annoyed by it.

140

And it's not just that they have become more annoying there is a physiological process going on

141

that is preventing you from relaxing the same way

142

that you would normally relax and it's not just the GABA system

143

that is affected in women with PMS

144

and PMDD you may have also heard of serotonin aka the happy hormone

145

and that also might be a big factor for women who experience PMS

146

and PMDD What I find most interesting about the involvement of serotonin in PMS

147

and PMDD is the response time when we treat women with PMS and PMDD with SSRI antidepressants.

148

SSRI antidepressants are selective serotonin reuptake inhibitors, which basically means that they increase the amount of serotonin, the happy hormone that is available.

149

And SSRIs are antidepressants that are commonly prescribed to women with mood -related symptoms for PMS and PMDD.

150

So if you've ever heard of fluoxetine, sertraline, these are all SSRI antidepressants.

151

Now, when they're given in depression, they can take about two to six weeks to start working.

152

When they are given in PMS and PMDD, they can take a couple of days to start working.

153

So if there's anyone who has ever heard, oh, it must be that time of the month and had these low mood symptoms dismissed by someone,

154

that difference in response shows us

155

that there is a different process going on in our body between people who are depressed

156

and people who have PMS and PMDD.

157

That is not to say that depression is any less serious than PMS or PMDD.

158

It's to say that we have evidence that this is just something different entirely.

159

It also gives us hope that there are things

160

that we can do to mitigate the effects of this low mood

161

but I will come on to that a little bit later on.

162

There's also some really incredible emerging evidence about the role of inflammation in PMS and PMDD

163

and whenever I see the word inflammation on social media it does make me cringe a little bit

164

because I think on social media at the moment it is

165

being used as a blanket statement to just mean bad

166

and inflammation is a much more complex topic than social media

167

would let us believe like a lot of medical topics in general

168

but we are seeing emerging evidence that there is increased levels of inflammation in women with PMS and PMDD.

169

The last scientific topic that I want to cover

170

when it comes to PMS

171

and PMDD before I come on to the actionable steps is something

172

that I think will really help you come to terms with

173

maybe some experiences you might have had in your lucille phase in the past

174

and maybe some guilt that you might hold for them

175

because I know that there's a lot of things that I've done

176

that I still hold a lot of guilt for and

177

that is brain scans that have been done on women with PMS and PMDD.

178

You may have heard of the prefrontal cortex.

179

This is the area of the brain that is responsible for executive functioning.

180

But I like to refer to it as the part of the brain that stops you from doing silly things.

181

On brain scans of people with ADHD, they also have some changes in the area of the brain that stops them from doing silly things,

182

the prefrontal cortex, which is why people with ADHD are far more likely to be impulsive, to have addictive personalities, you know,

183

just do things that maybe people who don't have ADHD may not do.

184

In PMS and PMDD, there looks to be less activity in the area of the brain

185

that stops us from doing silly things.

186

So for me on a personal level I know

187

that I should not be allowed access to my credit card for the last two weeks of my cycle

188

if I'm being completely honest.

189

I notice a lot more impulsivity and a lot less forward thinking

190

when it comes to making decisions that are sensible for future fae.

191

The other really interesting difference on brain scans is increased activity in the amygdala.

192

Now the amygdala is the emotional processing centre of the brain.

193

So the part of the brain that is responsible for fear

194

and anxiety which explains why during that last two weeks of your cycle you may literally feel more anxious.

195

So when people say it's all in your head, yes arguably it but it is there on the brain scans in your head

196

and hopefully that legitimizes those feelings

197

that you might have been having for the last decade or

198

so and had no idea why they happen

199

so finally the community question what are the best ways to manage PMS and PMDD.

200

So the first thing I will say to anyone, go and see your doctor.

201

I love a herbal tea as much as the next girl.

202

If you have PMDD and you are literally seven times more likely to kill yourself, that is not something that you should be managing with a supplement that someone is trying to sell you on the internet.

203

And if I sound like I'm getting a little bit firm and stern with you,

204

it is because I'm sick to death of seeing people on the internet try

205

and flog vulnerable individuals products instead of encouraging them to seek medical help

206

and oh my god i know that doctors can be

207

so dismissive especially when it comes to women i have seen

208

that firsthand myself and i know whenever i speak to any of my friends

209

and they come to me with a medical problem

210

and i tell them to go and see their doctor

211

and they say to me what on earth is the point

212

fate they're just going to turn me away they're just going to not take me seriously I know

213

that that is a huge deterrent for people going to seek medical help

214

but I promise there are some good ones out there

215

that will listen to you will take you seriously

216

and will offer you solutions that can actually help

217

so please just go

218

and see your doctor ideally go to your doctor with a symptom diary already

219

that can speed up the process a lot

220

because likely what the doctor will do is ask you to complete a symptom diary

221

which does prolong the process and then you've got to book in another appointment

222

and lord knows we all live busy lives

223

and not everyone has time for that but

224

if you can keep a symptom diary it doesn't need to be pens paper this isn't the

225

1950s you can pop it down on the notes app on your phone just keep track of

226

when your last menstrual cycle was how long it was for

227

and then the symptoms you experience on a day -to -day basis there are

228

so many apps that let you do this

229

but the notes app on your phone is also perfectly fine i know

230

if you've got like apple health

231

or an apple watch you can literally export your menstrual cycle data as a pdf

232

and just email that directly to your gp

233

which is super super super helpful after you've kept a symptom diary the doctor will then take a thorough history

234

and try and asserting whether it's pms or pmdd and the severity

235

because also it depends on how severe the symptoms are what treatment is offered.

236

One of the treatments the doctor might offer is SSRI antidepressants which I've spoken about.

237

There are other antidepressants they might also offer you

238

but another medication they might offer you and please don't roll your eyes when I say this is the combined contraceptive pill.

239

I am a little bit passionate about this topic

240

because the combined contraceptive pill gets a really really really bad reputation

241

and for good reason in some ways I personally have had bad experiences on the combined pill

242

and a lot of other hormonal birth control I know a lot of my friends have

243

but this is the instance where I really really really hate the birth control pill online

244

because for some women the birth control pill is a lifeline if you've had a bad experience with the birth control pill.

245

I know that can seem completely alien and really difficult to understand but our bodies respond differently to hormones.

246

Like the example I gave where allopregnolone should in theory cause a relaxation of the GABA system and it doesn't.

247

It's an example of the body not always behaving in a linear way or for example benzodiazepines as a medication.

248

In about 80 % of people these will have a relaxing calming effect

249

and they also bind to a GABA receptor

250

but in about 20 % of people it will have the

251

completely opposite effect it will make people more anxious our bodies

252

are not the same our bodies will have different reactions to the same medication

253

and that's really important to keep in mind

254

if you are someone who has PMS or PMDD

255

and the doctor suggests the combined contraceptive pill and you've heard

256

that your friends have had a bad reaction to

257

that their experience is completely valid

258

but I would just encourage you to keep an open mind

259

because that might be what works for you and it might not

260

and then you might go back to the doctor

261

and say absolutely never again that was a whirlwind and I wish

262

that we had better options than just giving women medications

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and seeing how they get on it's not fair to expect someone to just go away

264

and check whether it makes them depressed

265

or not it's not realistic we've all got things to be cracking on with with our life I personally know

266

that I can't just take three months to check whether a birth control makes me depressed

267

or not like that would put my life on pause

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and I hate that we do not have a better option to give women

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but that really is the best that we have and obviously

270

if you're in a position where your cycles are completely limiting your life it's worth staying open to the options

271

that might help but I haven't even said how the birth control pill works

272

so where we know the levels of hormones of people with PMS and PMDD don't really differ.

273

It's their to the change in these hormones.

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So by taking the combined birth control pill you're essentially keeping those hormone levels steady so there isn't these big fluctuations,

275

these ups and downs that can trigger these changes in mood.

276

So that's the theory.

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Doesn't always work.

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I think it works for about 50 % of women and if it doesn't that's fine.

279

There's also no shame in going back to your doctor and saying that was absolutely not for me.

280

Those are the most common medical treatments available but there are other options

281

and new emerging treatments that I won't get into

282

but you can discuss with your doctor if the first two maybe don't work.

283

There are also lifestyle changes that you can make

284

and the first one I know is not going to make you happy

285

and I promise I don't want to sound like a preachy doctor on the internet

286

and I'm sure you've heard it before but reduce alcohol.

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There was this really interesting meta -analysis that was done in 2018

288

that looked at 19 different studies so huge huge numbers of participants

289

and it suggested that we could potentially prevent 1 in 12 PMS cases in Europe

290

which is an area where there is a lot of drinking by reducing our alcohol intake.

291

Alcohol also affects our serotonin and GABA systems so

292

if you've ever experienced anxiety the day after a heavy night

293

of drinking you will have experienced the impact alcohol has on your GABA system

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that anxious overthinking on edge sensation

295

that is similar to what a lot of women experience in their lucille phase

296

so I'm sorry to say it cutting down alcohol should be top of your list.

297

Another important thing that I do not think enough women know is

298

that during your lucille phase you may actually burn an extra

299

300 calories this may be why we end up having these extra cravings

300

and personally I know that when I'm not eating enough I do definitely get quite hangry.

301

So during my luteal phase I like to ideally add on maybe one to two extra snacks in the day.

302

Best if those snacks are complex carbohydrates because there's some weak evidence

303

that complex carbs can contribute to the production of tryptophan and tryptophan is essential basically for serotonin production.

304

The evidence isn't brilliant but making sure that you are eating enough of good nutritious food is pretty solid advice for anything.

305

In terms of supplements we have really strong evidence for calcium supplementation

306

and vitamin b6 supplementation however with b6 supplementation there is a very fine line

307

that can tip you into having too much and

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that can have really serious consequences

309

so with any supplementation it's really important to see whether you are deficient first of all

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and have that guided by a doctor

311

because one of the biggest issues i see personally on social media is this idea

312

that supplements are completely benign and harmless supplements can do real damage

313

when they are not used appropriately

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and you don't want to be causing more issues for your health in an effort to prevent these health issues

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that you're dealing with final point on lifestyle is reducing stress

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now how on earth do you reduce stress in this world

317

that is constantly go go go

318

and it feels like stress is worn as a badge of honour

319

but I think with stress it's really important to remember that a little bit of stress is good, a little bit of stress keeps us motivated.

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What I find helps me manage my stress is keeping stress and chill time segregated.

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So first thing in the morning I kind of want to be a little bit stressed, I want to plough through my to -do list but

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when it comes to 5pm I want to be able to shut my laptop, switch off completely, turn on Netflix, have my chamomile tea and set my body

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and my brain on this slow relaxing trajectory towards my bedtime

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so I can get into bed and I'm not thinking about all these different things

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that are happening in the day

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and also I don't expect my brain to just immediately switch off when I expect it to.

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Our brains are not an on and off switch.

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You need to give yourself time to relax, to unwind, to get rid of the stress is from the day,

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whether that is relaxing with your chamomile tea or getting your energy out with some exercise.

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And look, I know it can all sound very fluffy and woo -woo saying reduce your stress.

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If you are struggling with PMS or PMDD, if there's one stat I want you to take away

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that could motivate you to try and make a change with your stress, it's 92 % of studies reviewed found stress is a predictor of PMS or PMDD,

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which is pretty striking as a percentage

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so we've spoken all about what pms is what happens

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and actionable steps you can take to try

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and minimize the effects in your own life

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but you might want to know more about cortisol regulation

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which is super important when it comes to stress management

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or even nervous system regulation and you can find both of those videos on screen now

340

if you enjoyed the video please don't forget to like comment

341

subscribe i hope you have a wonderful wonderful wonderful week and i will see you in the next video

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Лексика и советы по произношению к этому уроку

В этом видео 341 предложений и 4479 слов для шедоуинга. Речь длится 24:48. Говорящий говорит быстро, около 181 слов в минуту, поэтому звуки часто сливаются и сокращаются. 83% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
symptom существительное	/ˈsɪm(p)təm/	симпто́м, при́знак
pill существительное	/pɪl/	табле́тка, пилю́ля
mood существительное	/muːd/	настрое́ние, расположе́ние
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
hormone существительное	/ˈhoɹmoʊn/	гормо́н, инкре́т
topic существительное	/ˈtɑpɪk/	те́ма, предме́т
essentially наречие	/ɪˈsɛnʃəli/	по существу́, суще́ственно
anxiety существительное	/æŋˈzaɪ.əti/	беспоко́йство, трево́га
medication существительное	/mɛdɪˈkeɪʃən/	лека́рства, медикаме́нты
depressed прилагательное	/dɪˈpɹɛst/	пода́вленный, уны́лый
diary существительное	/ˈdaɪ.ə.ɹi/	дневни́к, ежедне́вник
scan глагол	/skæn/	разгля́дывать
supplement существительное	/ˈsʌp.lɪ.mənt/	приложе́ние
receptor существительное	/ɹɪˈsɛp.tə/	реце́птор
inflammation существительное	/ɪnfləˈmeɪ̯ʃən/	воспале́ние

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
come on to глагол		закадри́ть, флиртовать
end up глагол		зака́нчиваться, зако́нчиться
switch off глагол		выключа́ть, вы́ключить
cut down глагол		срубать, спиливать
get on with глагол		приступа́ть, продолжа́ть
go away глагол		уходи́ть, уйти́
speed up глагол	/spiːdˈʌp/	ускоря́ться, уско́риться

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	has taught · you've never heard · have shown
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	be equipped · should not be considered · be taken
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	women who get · women who experience · ovulate, which is

Произношение, на которое стоит обратить внимание

Говорящий использует 65 сокращённых и редуцированных форм, например you've, don't, doesn't. Произносите их коротко, так, как слышите.

Звуки «th»: thread /ˈθɹɛd/, thorough /ˈθʌɹoʊ/
Звуки «sh» и «zh»: essentially /ɪˈsɛnʃəli/, medication /mɛdɪˈkeɪʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/, anxious /ˈæŋkʃəs/, regulation /ˌɹɛɡjʊˈleɪʃən/
Длинные слова — следите за ударением: essentially /ɪˈsɛnʃəli/, anxiety /æŋˈzaɪ.əti/, medication /mɛdɪˈkeɪʃən/, inflammation /ɪnfləˈmeɪ̯ʃən/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как symptom, pill, mood.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

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