AVHANDLINGAR.SE: Assessment of chest physiotherapy in children

Right breath is sleeping best.

Faster sleeping for doing following : lie in bed, relax , first 4 sec slowly breathe in air through nose, after delay breath on 7 sec, after calming on 8 sec, doing breathe in, repeat it a few times, you will not notice a how-to  strong and calming sleeping. Such breath not just helping insomnia fighting, but fighting anxiety, nervousness and calming heart.

Swimming for arthritis benefit , as cooling joint region, as it relieving condition, swimming moves in water massaging around joint tissues, and improving lymph outflow, decreasing edema. Positively swimming affecting on metabolism processes in organism, thanks to this removing a first reason for disease.

Its false for curing stye, if a somebody spitting in eye, its shares and educated peoples, but origin this myth keeping a not clear. Yes, saliva having a few natural antiseptics, which theoretically decreasing inflammation , but concentration in her is less for getting good effect. In saliva also having aggressive bacterias and fungus, if in healer having teeth problems.

Spreading pathology is caries, in weightlessness his developing is happening faster, than on Earth, that spreading saliva in mouth in weightlessness happening worsen, thus a not good washing out from teeth  are harmful bacterias.

Microwave oven is a reason for cardiovascular system diseases , and scientists  lead to this, is magnetron is power emitted of elector magnet field, which having inside, thus  a meal is warming of this, and on 90 percents loosing for organism benefit  vitamins for organism needing.  We are getting taste and empty lunch as breakfast, dinner,a full of rough fibres tissues, its a not meals value. If a constant  eating such meal, risk for displaying heart problems, vessels, metabolism are rising, and with a work of head brain work. 

A water harmful too.

Much water for health is not good  , if and except other drinks, but we are eating fruits, vegetables and therefore getting moisture.If to over drink, result is hypo-natriemia as salts failure  in organism. And its rises risk on cardiovascular and other serious diseases.

 Are not an all tuberculosis patients are contagiouse .

 As tuberculosis patients are contagious , its myth, its hard , but contagious patients with an opening form as acute-contagious forms of lung tuberculosis, but in constant close neighbouring with these patients , with a high immunity is probability staying healthy.

 

If you enjoy sweets.

 Sweets are simple carbohydrates, which needing entering in organism in a first half day, but not using theirs for snack or appetite suppressing -you will enter in meal s trap. Possible change sugar, as not add sugar in tea, add honey, will be a sweet and benefit, in bee product having lots of minerals, organic acids, vitamins, which strengthening immunity, and all organism in whole. A good alternative for white sugar is hos brown fellow member .A just his advising using for baking and other sweets, and in brown sugar having benefit elements as mg, iron, mg, calium, calcium, phosphorus.

Who enjoying milk chocolate , need to think to eat a bitter chocolate, and you cannot his much eating, he will benefit for head brain , and awesome fighting feeling for hungry.

 And you are saving in dried fruits, add theirs in everywhere, where sugar is not enough, and theirs using as individual meal eating, self dessert, or snack for fast .

Belt of dog wool by own hands.

A structure for dog s wool having good healing effects, her undercoat keeping warm awesome, guard had irritates nerve receptors of skin a human, causing additional blood inflow.Thus ,  are long time ago are used items of dog s wool using in curing cold diseases, kidneys, varicose , fighting ache joints and spine, radiculitis, osteochondrosis, arthritis, arthrosis. But these items cost an expensive, and not an everybody allowing it, thus we are offering alternative as by following our advices, you are trying making this.

 For a making belt you must use:

Dog s wool, needle knitting, bubble wrap film.

Importance nuances.

If belt needing for you, that  giving for body parts a long, same warming, thus knit his of  spun thread of dog s yarn.If  radiculitis having, belt need to sew or spin, using all wool. Before spinning her need to cut by scissors -are items of this material will be a better effect,if wool will be just combed.

Technique for making.

Step 1. Selecting matching needles knitting on 5 mm in diameter, take wools pinned ,picked up 5 loops and knit by scheme :2 knit stitches, 2  purl, shifting on chess order in 2 raws. I  doing yarn over by edge loop in the end for every raw. You are getting same symmetrical increasing. Width for belt is must be 25-30 cm.

Step 2. Knit

,that to a needing for you a length, orienting on the waist girth, decreasing are knitting two loops together  with a beginning  every raw after edge. If on the needles leaving 5 loops, close raw in one technique.

Step 3. Sew to item are buttons or hooks on the one side, from other side sew loops, that to regulate density for wrapping a waist, doing are 2 raws of loops.

A how to spin wool.

 If you are not having felt  wool, you can spin her its easier . Methods are a few, we are offering a most simple. On the bubble wrap  film apply dog s wool, like of puffy scarf, close a same film. That sandwich put under carpet on the passing through place, you will by own legs tamping down a wool. If a thick for felt is not enough  seems, like, add evenly by raw material.A take received sheet and cut of his batt on the waist, sew this detail on a base from fabric, edges manufacturing by bias tape, she will be as for waist ties. Wool  you can on begin put on a base of fabric, she will embed in material, after a needing cutting item from this construction  . Still method ending in quilting a dog s wool between both pieces of fabric.

Wear are care.

Wear belt on the naked body allowing in allergy reaction absence, and for avoiding small rash, his wearing on the top of underwear.

Belt regular laundry, and in soup solution by hands, and not squeezing. An to iron his allow, but through damp fabric, thus dog s wool will slightly burn and lost healing effects.

  

Magic for gemstones.

 These are especial places having in women s room, they are ability rising mood, adding image, luxury, charm , and showing you unwinning light , and they are created for decimating women's  and pleasure. And not just in this are allured in gemstones. That long time ago are found theirs unique ability, has been importance, than external exterior and cut. Regular wearing jewelleries helped fought as most dangerous diseases. Since   later , are scientists are finding evidences by assumptions of our ancestors. And we are decided remind it, maybe in your toilet table having gemstones with recovering forces.

Amethyst. Calming stone and relaxing effect having, fighting headaches, returning  strong sleep, affecting good on endocrine system, kidneys, gall bladder and gastric highway. And if an often  look on amethyst a vision improving.

 Garnet . Cleaning organism from slags, toxins, increasing healing any skin damages, smoothing emotional background, improving psychologic health, positively affecting on the stomach , lungs, thyroid glands  work.

 Topaz.

A stone is matching on the cold time and flu. As a more often wearing his, is faster recovering going. Strengthening vision, immunity, normalizing gastric work, breath system, and thyroid gland.

 Sapphire  . And this stone need to have, who improving trying vision, and normalizing arterial  pressure, and his awesome ability having helping in neuralgia, epilepsy, insomnia, any psychical diseases.

Emerald. Its female stone, is fighting reproductive diseases'  system, and nerve system.

Turquoise. Jewelleries  with   this  stone are benefit in insomnia, headaches, gastric diseases, endocrine,  and heart pathologies.

 

Сhrome role is in organism.

 Chrome helping  over manufacturing glucose-id his base goal. Mineral substance regulating cholesterol containing and glucose level in blood , provide cells by sugar.Thus , ration with a low chrome will lead to indispositions displaying  ,like in diabetes , as not enduring sugar , raised  sugar level in blood, numbness fingers of hands and legs, pricking in them. And insufficient chrome symptoms are high cholesterol in blood, delaying growing, wornness, tiredness. Daily norm chrome using for adult variating from 50-70 MKG, in depending on from floor. Males needing in more chrome, but on the healthy pregnancy and feeding by women are needing 100-120 MKG. For   children's  needing entering chrome /day on 11-35 MKG . Chrome having in beer yeasts, fish, seafood , beef liver, cheese, whole cereals, brans, beet, baked with peel potato, Brazilian nuts, hazelnut  , dried apricots, raisins, figs.

Knees aches reasons.

  Ache knee by different reasons , let s talk about a most spreading.

1. Injury, as small knee injury will be for future  a hurt acute, thus here to find, what  are damaged, as bone, ligaments.

2. Inflammatory diseases. A not often these pathologies having reflecting by acute ache, a less visible character having, but evidencing about chronic diseases.  Not   ignore, maybe you are having arthritis, osteoarthritis, rheumatoid arthritis.

3.Bursitis.

Is ligament or joint capsule damaging, you are having constant discomfort, not depending on from mobility activity, underestimate this disease, its a pus filling in capsule with serous results   for future.

4.Backer s cyst. In under knee aches, irradiating in calf muscle and feet, thus adding investigation faster and  cure beginning.

 5. Tendinitis. About are ligaments and tendons inflammatory, with oedema  ,aches, and more feeling in bending out and bending knees.

6. Blood circulation destroying.

About these destroys in organism you are knowing  from your doctor after testings.

7. Diseases not tied with joints. As ache knee having as reason for rheumatism, gout, osteomyelitis, flat feet, and oncology.

Nerve is in neck entrapment.

 Neck osteochondrosis is affecting to entrapment nerve, as recognize it by an ache feeling from one side and faster increasing in head turning and spreading down by hand, sometimes  in wrist with numbness, pricking. And to prevent, fighting these symptoms , as sleep on the hard surface, mattress  as, use pillow, that neck not sagging, and preventing this sagging use towel, as roll along in long strop on 10 cm in width and on the sleep time , wrapping around neck, and fixing it.  Relieving neck spasms and aches with hot shower , hot compress  of heating pads, use warm often, and check, for a skin not burning. But, in acute aches using just dried light warming. Slowly recovering as this entrapment  , as spine aches, take patience, full restoring and ache fighting is going from a few weeks till months.

Point massage is saving from headaches  of tension.

 Relaxing neck muscles are directing for fighting headaches of tension, as with this goal using Novocaine  blockages for ache zones and neck roots, manual therapy, acupuncture, massage, gymnastic , antidepressants, remedies for a fighting headache for tension. And point massage too helping. Middle line finding of scull, going from forehead till occiput, beginning from the hair body part, pressing by big fingers of hands for along finding here border of bone, finding sensitive and ache points. And found this point, slightly stronger pressing within 1 min, after softer finger down. Doing therefore moving till occiput.From occiput feeling lateral sides  of scull in direction to temples and pressing on an all zones of high sensitiveness, which are finding. And on a face massage region around eyes, after beginning from the  the bridge of the nose and move over eyebrow arc, after by low side of an eye hollow to external eye corner. Press for bone edge along.

 

 

 

Dislocation: what about a first aid?

 Dislocation-is stable articular of joint wrists of ends, in result joint stopping doing an own function. Dislocation is a most hard, and often injuries, but she is less dangerous, than fracture, but results are true serious having , if big joint damages.And its importance to know,a how to do first aid, that not damage for patient.

Diagnostical signs for Dislocation.

Dislocation happening, when on the joint doing a high and fast  affection,  in direction, uncharacteristic in moving in data joint. Here is joint part on bone turns out from the anatomic right position, and here damaging joint bag, ligaments rupturing and blood vessels , pressing and damaging nerve ends. And a most often dislocations happening by dwindling: for finger, shoulder, feet, elbow, temple-low jaw joint, knee, hip joint .

Before adding first aid in dislocation, you need to know in these symptoms having, signs of which are being:

Sharp ache join, not a natural position of extremities, sharp limiting  his mobility, rising ache in mobility trying.Joint in dislocation form changing, that very visible in thin persons, and not rare forming injury edema, due to for  amazing blood vessels, and sometime in synovial liquid   outcome from the joint bag. And from a most dangerous injuries ,as stretching ligaments or injury, dislocation differencing, that data signs not rising slowly, and displaying right away after injury .If you are not sure, which injury happened, thus better to assume a most hard variant, and doing first aid in dislocation. If later, diagnosis is wrong, and on the true are ligaments dislocated, thus are not negative results are not happening. And a most dangerous is an underestimate  injury.

First aid.

And everybody heard,that dislocation curing with reduction , and not everybody   knowing, that not specialist avoiding this doing, so as a not skilled effects are worsening injury, and on the hard case leading to the hard destroying joint and subsequent disability. If   character of injury is allowing predispositioning a dislocation, patient needing a fast delivery  in emergency room or in traumotology  hospital region, here will do x-ray picture for extremity and confirming for preliminary diagnosis, and adding help.

 Before visiting in emergency centre:

1.Joint is immobilized, and attention, in the position, in which staying after injury .Not straightening extremity, not turn her, for fixation a joint apply splint, like in fracture. If hip join dislocated, a patient need to lie, to bandage a damaged leg to the healthy leg and to transports on the lie position on the hard stretchers or item, theirs changing.

2. Apply ice bladder, or other cold item, as water bottle from a refrigerator to the damages joint, for edema decreasing. 

3. Give for patient analgetic, as analgin, paracetamol, nimesyl, or other analgetic .And  in acute ache is not having, thus not using analgetic, that a full analgisation  will hard to diagnostic.

4. Delivery patient in a close hospital, or traumatology region, or waiting a visiting emergency car.

What is avoiding doing in burns?

Wrongs in first aid, leading to burns results will be a most serious ,than could be, are touching for following moments: 

1. Avoid manufacturing burns with strong remedies , as not spirit, not spirits solution, manganese sol, and same, that tissues are fast destroying .

2. Avoid grease burns with fats, as by healing medicine advising, and not using fat containing ointments , till a stage when beginning a stage for reparation, or healing.

3. Apply to thermic  wounds from a thermic  burns ice, so as damaging tissue are easy affecting for frostbiting, and its a having big risk for getting combined injury, which increase a place of damaging. 

In chemical burns a not trying affecting by antidote, especially if a toxic substance has been a prolonged. Trying neutralizing swallowed a acid by alkali, or leading to forming quantities of gas, which affecting additional injured  affecting. Washing wounds from chemical burns needing by running water.  

Naerata, 09.2026

Перевела читаемые страницы — это все эстонский, из журнала Medena / Tervis.

Фото 1 — Faringospray KIDS / Silvanols

Это реклама спрея для горла для детей.

FARINGOSPRAY KIDS

100% natural aid for the throat — gentle natural care for sore throat

ALOE VERA AND...? / SUGAR FREE, WITHOUT ALCOHOL / SEA BUCKTHORN OIL (OIL)

THREEFOLD EFFECT OF NATURE: SEA BUCKTHORN, CALENDULA AND PHARMACIST'S?

Natural ingredients moisturize the throat mucosa, helping to soothe the throat. Oily consistency forms a protective layer on the mucous membrane and extracts have a calming effect.

WHY DO THE ELDERLY CHOOSE SEA BUCKTHORN OIL SPRAY?

- Sea buckthorn oil – carefully selected oil, known for its skin and mucosa-nourishing properties, supports normal function of mucosa and skin

- Calendula extract – known for its soothing effect on oral cavity and throat, helps maintain normal function of throat

- Vitamin E – contributes to protection of cells from oxidative stress

Faringospray KIDS is safe to use:

The product is suitable for use from 1 year of age. For children, spray 1-2 times 3 times a day. For adults 2-4 times etc.

How to use Faringospray KIDS correctly?

Shake before use, spray product into throat.

In case of throat pain, spray several times a day.

After use, close bottle with cap.

Внизу таблица состава и надпись: TOIDULISAND. TOIDULISAND EI ASENDA MITMEKESIST JA TASAKAALUSTATUD TOITUMIST NING TERVISLIK ELUVIIS.

Фото 2 — стр. 16, Kolumn / Mõtteviisi värskendus

Mindset Refresh

It does seem that everything is new in September, but in reality not much has to change. And does every little change in mindset have to bring big benefits, that a long-planned return to work brings great benefit.

Автор колонки: EDA USIN / FOTO BRETTE SAAR

Дальше идет личный текст: "In the whirlwind of September... I like small steps... we often set ourselves big goals... choose what to give up, what to do differently... etc."

Подзаголовок: 

Mä-peaksin-rohkem-tegema-mõtteviis tasub paljudel saaksid-vähem-teha-mõtteviisi vastu.

Roughly: "The 'I-should-do-more' mindset should be replaced with 'I-could-do-less' mindset in many cases"

Фото 3 и 4 — Tervis / Kaitse end hooajaliste haiguste vastu!

Это одна и та же статья на развороте, стр. 19-20.

Protect yourself against seasonal diseases!

Getting vaccinated against seasonal flu and COVID-19...

Full protection is achieved 2 weeks after vaccination, etc.

Основной блок:

Who should get the Covid-19 vaccine again?

- 60+ years old

- 8 years and older with health risks etc.

- Healthcare workers etc.

- Close contacts of risk groups

RSV vaccine is recommended:

- 60+ years old and with health conditions

- etc.

Внизу реклама:

NORDAID ESPRESSO MACCHIATO COFFEE SPRAY WITH VITAMIN B12

www.nordaid.eu

When your throat feels dry, take care of your throat mucosa. Sugar-free. Soothing coffee spray... etc. Try without coffee...

Фото 5 — стр. 19, Hea teada!

Good to know!

Vaccination info 2024/2025 season www.vaktsineeri.ee

Vaccines are free for risk groups etc.

Два интервью с врачами, фото женщин в белых халатах. Заголовки: "Viirused ei anna armu" / "Kaitse algab enne viiruse-hooaega" / "Murtud kaitsebarjäärid"

Общий смысл: врачи объясняют, почему осенью вирусы атакуют сильнее, как работает иммунитет слизистой, почему стоит вакцинироваться заранее.

Фото 6,7,8,9 — искажены

Это 4 одинаковых фото экзамена по информатике с водяным знаком SUPREMO SUPREMO. Текст полностью забит цветными полосами, прочитать и перевести невозможно. Видно только фрагменты вопросов на английском про computer systems, memory, buffer и т.д.

Вот перевод тех страниц, что читаются - это эстонский журнал NAERATA SÜGIS 2026, рубрика Tervis / Toitumine.

Фото 1 — стр. 27

Is your home pharmacy ready for autumn?

Why is vitamin A important in autumn?

Vitamin A supports the normal function of the immune system and helps keep mucous membranes healthy. When mucous membranes are healthy, viruses have a harder time entering the body.

Розовый блок справа:

Is your medicine cabinet ready for autumn?

* At home you should have fever and pain relievers

* Plasters and disinfectant for wounds

* If you have a chronic disease - enough prescription medicines

* Products that soothe a sore throat and support throat mucosa

* Vitamin D, because in autumn and winter we get little sunlight

* Cough syrup if needed

Внизу розовый кружок:

Is it worth taking supplements, what to take and when, and how to take them correctly?

Текст статьи про витамин A, D и C - дозировки, что D-витамин в Эстонии рекомендуют всем с октября по апрель, т.к. солнца нет. Норма 25-50 ng/ml. Vitamin C needs etc.

Фото 2 — стр. 26, обложка статьи

MYTH-FREE AUTUMN: how to prepare for virus season

Why do we feel in autumn that our immunity drops and cold symptoms catch us more often? Is it true that we need to boost immunity quickly, "tugevdada"? What and how should we understand it?

Автор: Laura G. / Andres S.

Иллюстрация с витаминами: A, K, E, B1, B2, D, C, Fe (железо)

Фото 3 — стр. 28

D-vitamin – frequently asked questions. Support your organism!

Can you get enough D-vitamin from food?

It is difficult. D-vitamin is in fatty fish, eggs, fortified milk products, but in small amounts. In winter, sunlight is not enough in Estonia, so a supplement is recommended.

How much D-vitamin should be taken?

How much to take on a daily basis so that the body gets enough D-vitamin? 10-20 minutes in the sun in summer produces a daily dose, but from October to April it is not possible. Recommended preventive dose for adults is 1000-2000 IU per day.

Why is D-vitamin deficiency dangerous?

D-vitamin helps maintain normal bones, teeth and muscle function, supports the immune system. Deficiency is associated with fatigue, muscle weakness etc.

How to take D-vitamin correctly?

Take with a meal containing fat, because it is a fat-soluble vitamin. Take regularly, not in large doses at once.

What happens if you take too much?

Excess can cause side effects. Follow dosage, keep out of reach of children.

Слева на странице — реклама товаров Apotheka:

Tummisemast UNA, A. Vogel Echinaforce, Diagnostic Nano, MycroBiotic, etc.

И снизу: Provibon, Formula Vitale D3 4000, Rohnson D3, Betadine, etc.

Фото 4 — стр. 32, DANIEL AGU: "Food is fundamental!"

DANIEL AGU: "Food is the basis!"

Daniel Agu is a provisior, who has been in bodybuilding for almost 20 years. As a provisior, bodybuilder and second-time competition leader, he says that the basis of everything is proper food, then supplements. The word "supplement" itself tells you how to treat it - something you add when something is missing, not that you replace food with it.

If you eat a varied and balanced diet, then you may not need supplements, says Agu.

Provisior's medicine cabinet

Agu himself uses supplements very modestly and not because food is not enough - D-vitamin and omega-3 fatty acids can be lacking. "Need is relative. It depends on who you are, what you eat, what you train. I am a guy who generally doesn't eat fish at all," he says. He checks D-vitamin and iron levels with blood tests, because uncontrolled use of large doses is not wise.

On training days, of which there are five a week, Agu takes creatine monohydrate. Creatine, in his words, is one of the few supplements that is not just a hype but a supplement with proven effect. Small amounts of creatine are also in food and have a positive effect on maintaining cognitive abilities. This makes creatine perspective also for non-athletes, for example to support brain health in neurodegenerative diseases - of course, together with a lifestyle that supports brain health.

Where and how to buy?

When using supplements, it is worth doing homework, looking for information from reliable sources and, if necessary, consulting a specialist, doctor or nutritionist. Avoid uncontrolled market goods, because there is a risk, and what is inside the label may not be what is actually inside...

Every time you should ask whether a balanced diet covers everything, only then, if training load really requires it, it makes sense to consider whether a supplement could help.

Tea, what to buy

When buying supplements, Agu says to watch risk and read the product label carefully, including origin. Safe place to buy is a pharmacy, where the origin is traceable. It is also worth monitoring whether the product has passed quality and food control - whether the manufacturing follows controlled conditions and food meets requirements...

In pharmacy you find a wide selection of supplements: vitamins, minerals, probiotics, electrolytes and products intended for joints, heart and nervous system. "The best 'supplements' are still good sleep and varied and balanced nutrition," says Agu.

Внизу товары: Sport & Creatine 19.52€, Sport & BCAA 2:1 + electrolytes 19.52€, Bio Magnesium + Bio Kalium Sport & Joints 19.52€, Nordaid Espresso Macchiato koffeinisprei 19.42€, Provisior Hydra Boost 8.26€, Provisior Magnesium Drink and Go 11.57€

Фото 5 — стр. 30

FIRST THE PLATE, THEN THE JAR

Supplement shelves in stores are longer than ever. Protein, creatine, amino acids - products labeled with these keywords promise faster muscle growth, outstanding performance and amazing recovery. Does more and more regular food proudly bear the label "more protein" or "with creatine". What benefit does a sports enthusiast actually get from it?

Автор: KADRI KÜTT

Sports nutrition specialist Kerstin Joandi answers... Team Estonia athlete, works at Tervis Areng Institute (TAI) Nutradata nutrition program and food composition database. Every day she meets people for whom food is part of training, but sometimes food and supplements become too long...

"Supplements can be part of food and training strategy, but their use must always start from specific deficiencies," says Joandi. "Some turn to supplements because they feel that eating properly takes just too much time. But the body needs energy from food to perform and recover..."

For whom, when and what?

Does everyone need supplements? Hobby athletes are advised to first clarify whether diet is diverse and whether the weekly training load is about 5-7 hours with high intensity or a specific deficiency signal, then need for supplements increases, need to adjust diet more precisely.

So supplements are not a starter pack, but a supplement that is reached only when the basics of nutrition are in place. Before any supplement use you should ask yourself four questions:

1) what is its possible benefit,

2) can its use cause harm,

3) do you actually need it or can you get the same from food,

4) what is the appropriate dose.

И дальше:

Protein: how much protein is actually needed?

The keyword "protein" is hot. Whether it's regular groceries! Yogurts, puddings, bars and even breads carry a label emphasizing high protein. Kerstin Joandi says this doesn't mean that everyone should unconditionally go for special products...

### Фото 6 — стр. 35

Many faces of magnesium

What is what?

MAGNESIUM OXIDE - inorganic, contains a lot of elemental magnesium per tablet, but its bioavailability is low. Can have laxative effect. Suitable for those who need large doses and have no stomach issues.

MAGNESIUM CITRATE - magnesium and citric acid salt compound, which is one of the most studied and has good bioavailability and large percentage of elemental magnesium is often used both to fill magnesium deficiency and for constipation. In larger doses citrate can cause loose stool, so it may have a mild laxative effect.

MAGNESIUM GLYCINATE - organic form, where magnesium is bound to two amino acid glycine molecules. Considered one of the better bioavailable magnesium forms, does not cause as many GI side effects. Used often both in the evening...

MAGNESIUM L-TREONATE - newer magnesium form, which is known to have interest because in animal tests it increased magnesium content in brain cells more effectively than some other forms.

MAGNESIUM MALATE - salt of magnesium and malic acid. Good bioavailability and tolerable, noteworthy high content. Some products combine malate with energy... Studies show that in healthy people it provides more energy than other poorly absorbed magnesium forms.

ORGANIC MAGNESIUM SALTS (citrate, glycinate and malate) are absorbed better in the organism than inorganic (like oxide). Studies confirm that organic forms, especially if organism has magnesium deficiency. Differences mainly concern how well they are tolerated and whether they cause GI issues and elemental or pure magnesium content.

Внизу: Magnesium in different forms and shapes — список продуктов Provisior, Formula Vitale, Rõõm, Bertils, A.Zechstein Inside и цены.

Фото 7 и 8

Полностью испорчены — цветные полосы, текст не читается. Это был какой-то глитч камеры. Перевести невозможно.

 Вот перевод всех 9 страниц — это журнал NAERATA SÜGIS 2026, рубрика a. tervis и a. sinu ilu. Даю дословный перевод заголовков и основного текста.

1. Фото 1 — стр. 36

Apteegi salalabor: ravim patsiendi mõõdu järgi

The Pharmacy's Secret Lab: Medicine Made to Patient's Measure

TEKST: Proviisor JANIKA TÄHNAS | FOTOD: APOTHEKA, ADOBE STOCK

Most medicines today reach patients from the pharmaceutical industry, but medicines are still also made by hand in pharmacies. For whom and in what cases are hand-made medicines necessary?

Текст:

Individually prepared or extemporaneous medicine may be the best or even the only solution if a suitable industrially produced medicine does not exist or if the patient needs an active ingredient, dosage form or strength that differs from the standard. This makes personalized treatment possible for children, elderly, patients with allergies, but also for animals.

Among all prescriptions in Estonia, individually prepared medicines make up 0.2-0.3% annually. Medicines are made in Estonia by all pharmacies, most often by university pharmacies. Anyone who wishes can submit their prescription to any pharmacy that prepares them. Note that individually prepared...

...medicines are made in pharmacies today very little, and this area needs sightseeing. First of all, unique dosage forms needed by newborns and small children, whose dosage may need to be only a fraction of the industrial dose. In this case it is not possible to divide a tablet or capsule into exact milligram doses at home, so the appropriate medicine must be mixed and weighed into exact doses in a pharmacy. In addition to small children, hand-made medicines are also needed by patients with swallowing difficulties, animals, birds or rodents, for whom there is no need for a dosage form.

The most common dosage forms prepared in pharmacies are powders, suspensions, solutions, ointments, creams and suppositories or pessaries.

Since this June, the list of standardized extemporaneous medicines (standardized extemporaneous medicines) prepared in pharmacies has been published. The reimbursement list contains 99 medicines, with a reimbursement rate of 90%. Over time, active ingredients and dosage forms will be added.

Apteegis valmistatud ravimite eripära ja tee patsiendini

Specifics of pharmacy-prepared medicines and their way to the patient

Medicines are prepared in a pharmacy for a specific patient in small quantities, mainly on the basis of a doctor's prescription. Their shelf life is shorter than industrially produced medicines. Industrially produced medicines are made in large batches with standardized composition and strength, they must undergo long-term stability studies and a marketing authorization procedure before reaching the market. In both cases, medicines must meet strict quality and safety requirements.

### 2. Фото 2 — стр. 43

Tõhus hooldusrutiin pigmen­dilaikude vastu

Effective care routine against pigment spots

Hommikul / Morning

Cleansing or refreshing the skin.

Antioxidant and pigment-regulating serum, e.g. vitamin C, niacinamide, tranexamic acid, alpha-arbutin or thiamidol.

Broad-spectrum SPF 50 sunscreen.

Try!

Babé Pigment-säv and anti-dark spot cream (50 ml) 26,98 €

BioNike B Luctent cream for pigmented spots SPF 50 (40 ml) 32,08 €

Päeval / During the day

Reapplying sunscreen, especially if you are outside, at the beach or skiing.

Try!

ISDIN Sun pigment spot prevention sunscreen SPF 50+ (50 ml) 33,99 €

Õhtu / Evening

Makeup and sunscreen removal, but first double cleansing.

Active ingredient affecting pigment (retinol, azelaic acid, tranexamic acid, alpha-arbutin or thiamidol).

Skin barrier supporting moisturizer.

Try!

BioNike meigieemaldusõli (75 ml) 17,19 €

Bioderma Pigmentbio foaming cleansing cream (200 ml) 27,23 €

Babé Depigment+ serum for skin with pigmented spots (30 ml) 44,13 €

BioNike B-Lucent Drop-On for pigmented spots (15 ml) 19,60 €

Bioderma Pigmentbio night cream (50 ml) 57,90 €

3. Фото 3 — стр. 42

Plekike, miks sa tulid? / Spot, why did you come?

If a tan has faded but spots remain after summer, sun is not the only reason why pigment spots appear. What helps against spots?

TEKST: Medicina kliiniku esteetilise meditsiini õde KRISTINE KÕPS

K Most common pigment changes, for which a solution is sought from the clinic or beauty salon, are pigment spots caused by sun damage, i.e. solar lentigo, melasma and post-inflammatory hyperpigmentation.

Päikeselaigud / Sun spots are mostly clearly defined single round or oval brownish spots on face, décolleté and hands, where you have had the most contact with UV radiation during life. Sometimes called age spots.

Melasma appears as symmetrical brownish or grayish-brown spots on forehead, cheeks, upper lip. Can worsen in summer, during pregnancy or due to hormonal changes.

Põletikujärgne pigmentatsioon can appear after acne, eczema, trauma, burn or too aggressive skin procedure.

Kellel pigmen­dilaigud tekivad? / Who gets pigment spots?

Pigment spots can occur at any age and any skin type. More often noticed on light skin, sun spots and other photodamage dark spots. In darker phototype skin, melanocytes are more active and after acne, burn, trauma hyperpigmentation can easily occur... If laser is too strong, treatment can darken spots on darker skin.

Kuidas UV-kiirgus pigmen­dilaike soodustab? / How does UV radiation promote spots?

Sun activates melanocytes i.e. pigment cells and increases melanin production. This is a natural defense mechanism, but in case of long-term cumulative UV load, melanin production can become disordered.

UV radiation not only creates new pigment spots, but also darkens existing melasma and post-inflammatory pigmentation. Melasma is affected by visible light and heat, therefore in this case sunscreen is recommended that contains iron oxides that block visible light.

During summer, skin cannot be fully assessed. Pigmentation may fade in a few weeks, but UV-induced changes in cells, collagen...

Photo caption: Cosmelan care for intensive melasma, before and two weeks later

4. Фото 4 — стр. 44

Tõhusad toimeained pigmen­dilaikude ohjeldamiseks / Effective active ingredients to control pigment spots

C-vitamiin is antioxidant that helps neutralize UV and environmental oxidative stress. It can reduce melanin production and make... Best fits under sunscreen in morning routine.

Retinoidid accelerate skin renewal... and helps disperse pigment accumulation. Regulates melanin production and fits well for photodamage. Retinol... should be used gradually, because... can irritate and worsen pigmentation.

Try! Sensilis Eternalist retinol night cream (50 ml) 61,02 €, ISDIN Retinal Intense serum (50 ml) 94,01 €

Niatsiinamiid helps reduce pigmentation... supports skin barrier and reduces inflammation. Also suitable for sensitive and acne-prone skin.

Try! NovaClear Advanced serum with niacinamide (30 ml) 15,49 €

Kojihape inhibits tyrosinase and can help... Can be effective, but sometimes can cause irritation or contact dermatitis.

Aselaiinhape reduces inflammation and inhibits melanin overproduction. Suitable especially when pigmentation is accompanied by acne or rosacea. Azelaic acid is one of few acids safe during post-inflammatory pigmentation and melasma.

Try! Sensilis non-irritating azelaic acid (100 ml) 36,22 €

Traneksaamhape affects several mechanisms related to melasma - inflammation and vascular mechanism. Tranexamic acid is used in serums and creams and can also be combined with procedures. Oral tranexamic acid is used to treat recurring or severe melasma only under doctor supervision.

Alfa-arbutiin inhibits tyrosinase activity and helps reduce melanin production. Substance suitable for long-term home care. Result appears gradually.

Try! NovaClear Advanced face cream for pigment spots SPF 50+ (50 ml) 22,63 €

Tiamidool reduces melanin production. Has shown good effect for melasma and other hyperpigmentations. Thiamidol can be used for long time also in maintenance therapy.

Try! Eucerin Anti-Pigment corrector (5 ml) 42,89 €

Bottom text about skin aging, menopause and pigmentation - collagen and elastin decrease, skin becomes thinner and pigmentation more visible. Hormones, pregnancy, contraceptives, thyroid, certain drugs, photosensitivity also worsen.

5-9. Фото про волосы — это одна большая статья "Juuksed lahkuvad põhjusega"

5. Фото 5 — стр. 46

Juuksed lahkuvad põhjusega / Hair falls out for a reason

S Often it is said that it is normal if 50-100 hairs fall out per day. Actually the situation is more complicated. Each person has an individual norm, which depends on density, thickness, age and even genetic characteristics.

Naturally blondes have about 200,000 hairs on head, brunettes 150,000 and redheads 80,000-90,000. So same number of fallen hairs can feel different.

Each hair goes through active growth phase, transition phase and resting phase, after which hair falls out naturally and same follicle starts growing a new hair. Hair follicle can be compared to a small factory. As long as follicle is healthy, one hair replaces another. In a human life, 20-50 hairs can grow from one follicle and average lifespan of a hair is 2-7 years, sometimes up to 10 years. Genetics largely determines how long hair can grow.

Miks nad välja kukuvad? / Why do they fall out?

Hair loss is a symptom, caused mostly by combination of several factors.

Stress. Strong emotional experience, operation, high fever, infection, childbirth or other serious strain on organism are common causes. Hair often starts falling 2-3 months later, because hair follicle needs time to enter shedding phase.

Puudusseisundid organismis. Most often iron deficiency, but hair loss can also be caused by D-vitamin, B12-vitamin, folic acid and protein deficiency and unbalanced diet.

Hormonaalsed muutused. Childbirth, menopause, polycystic ovaries (PCOS) and androgenic alopecia often affect women's hair.

Autoimmuunhaigused. Immune system attacks organism's own hair follicles and result is alopecia areata or patchy hair loss. Rarer are scarring alopecias accompanied by strong itching, burning, redness, tenderness, increased sensitivity. These diseases require quick medical help.

6. Фото 6 — стр. 47

Continuation + ad for Tricovivax (Minoxidilum) - Helps restore hair growth and prevent hair loss.

Local treatment of alopecia

For men externally 2 times a day 6 sprays to scalp

For women externally 1 time a day 6 sprays to scalp

Solution should be applied to center of thinning area and massaged with fingertips

Also sections: Suitsutamine, alkohol ja juuksed (Smoking, alcohol and hair), Ainete puudus ja juuksekadu (Nutrient deficiency), Dieeditamine kurnab juukseid (Dieting exhausts hair).

7-9. Фото 7,8,9 — стр. 48-49

Minoxi­diil kui kuldstandard / Minoxidil as gold standard

Effectiveness of minoxidil is confirmed by numerous clinical studies and it is still scientifically the most thoroughly proven medicine for androgenetic alopecia. It improves microcirculation around hair follicle, prolongs hair growth phase and affects hair follicle cell activity.

Õigustatud juuksesiirdamine / Justified hair transplantation

Hair transplantation can be one of possible methods if there are clear indications, e.g. permanent scars. Transplant does not replace treatment. During operation, hair follicles from donor area (mostly back of head) are transplanted... Donor resources are also limited... Very important to properly prepare scalp before operation: treat inflammation, itching and other problems...

Individuaalse ravi tulemused / Results of individual treatment

Photo of 55-year-old woman with advanced androgenetic alopecia - trichopigmentation reduced contrast between scalp and hair and created effect of denser hair.

Geenid ja kiharad / Genes and curls

At birth we get not only hair color, structure and curl, but also number of follicles and sensitivity to androgens.

In men androgenetic alopecia often starts already after puberty. In some, receding at temples, in some crown starts thinning...

Hormoonid dirigendi rollis / Hormones in conductor role

Hair follicles are sensitive to hormonal fluctuations, reaction also depends on genetics, age, accompanying diseases...

Product list on these pages (all for hair loss):

Klorane anti-hair loss serum (100 ml) 57,39 €, Provisior Biotin Premium 10 000 mcg (60 caps) 17,19 €, Formula Vitale Beauty+ with collagen (30 tabs) 20,49 €, Provisior Beauty Gummies (60) 21,03 €, Bertils HairVita Strong (60) 15,97 €, Rõõm vitamins with biotin (60) 20 €, Pharmaceris H Stimupeel cleansing scrub for scalp (125 ml) 29,32 €, Babé anti-hair loss lotion (100 ml) 37,19 €, BioNike Anagenix-K shampoo (200 ml) 16,05 €, René Furterer Triphasic growth shampoo (200 ml) 24,41 €, Crescina Transdermic 200 ampoules for women 115,47 €, . Вот перевод всех этих страниц с эстонского — журнал NAERATA SÜGIS 2026, рубрика a. sinu ilu / a. trenn / a. psühholoogia

1. Taasta loomulik ilu — Restore Natural Beauty

When skin is balanced, you don't need to hide it. In just a few steps, bring out your skin's natural beauty!

S autumn is the ideal time to restore skin balance. If in summer skin has become drier and duller, then get to work.

TEXT AND MAKEUP: Makeup artist SANDRA RÄTSEP | PHOTOS: SENSILIS, PRIVATE

Puhtalt tuttu! / Perfectly clean!

Thorough evening cleansing is one of the trump cards of skincare. Makeup, sunscreen, sebum and dirt accumulated during the day cannot be washed off with just water. If you use makeup or waterproof products, you should prefer two-phase cleansing. First remove oily makeup and sunscreen with balm (e.g. Sensilis soothing cleansing oil-based makeup and sunscreen balm (50 ml 25.63 €)) and then clean skin with a water-based cleanser (e.g. Sensilis soothing cleansing foam (200 ml 20.40 €). This way skin remains pleasantly fresh and clean and subsequent care products can absorb more effectively.

Kahefaasiline puhastus – kellele ja millal? / Two-phase cleansing - for whom and when?

Two-phase cleansing does not mean strong cleansing, but more thorough and at the same time gentler approach to skin. It is justified when you use:

* sunscreen cream,

* waterproof makeup,

* waterproof mascara,

* long-lasting makeup in urban environment.

Nahka taastuskuurile! / Put skin on a recovery course!

After summer, the skin's protective barrier can be weakened due to greater UV exposure. Because of this, skin can feel dry, tight or become more sensitive than usual. Moisturizing is what your skin needs most in this situation.

### 2. Стр. 54

5 märki, et nahk vajab taastamist / 5 signs that skin needs recovery

skin feels tight after washing,

skin is dull,

skin reacts easily to external factors,

makeup stays uneven,

skin gets oily during the day after moisturizing.

Kaitse päikese eest! / Protect from the sun!

Yes, also in autumn! UV radiation still reaches us and causes premature aging of the skin. If you like to use active ingredients in skincare, e.g. retinol, then skin definitely needs protection factor cream (e.g. Sensilis sunscreen Mist face SPF 50 (100 ml 24.63 €), which can be sprayed over makeup before and during the day.

Retinooli hooaeg on alanud! / Retinol season has begun!

Retinol is one of the most researched ingredients in cosmetics that has skin-renewing properties. Autumn and winter is the best time to get maximum effectiveness from it, because UV radiation is less intense.

If you have not used retinol products before, start carefully, a couple of nights per week. If skin gets used to it, you can gradually increase use. For example Sensilis Eternalist renewing face cream with retinol (50 ml 61.02 €) fits well into evening skincare.

Ilus jumestus algab niisutusest! / Beautiful makeup starts with hydration!

When skin is well cared for, makeup stays more even, less is needed and result remains natural. Trend of recent years is natural, healthy and glowing complexion. With moisturizing texture IDUN Minerals Hydra Soft mineral foundation (30 ml 29.70 €) gives light to medium coverage and leaves skin naturally fresh.

For an extra light result it is good to choose IDUN Minerals mineral powder SPF 15 (7 g 31.29 €), which can be used alone or over foundation cream. Mineral loose powder has received Asthma Allergy Nordic label, which confirms that product meets strict requirements and fits well also for sensitive skin.

TIP! Use powder sparingly rather than abundantly. If skin tends to become drier, too much powder can make skin appearance even drier. Rather moisturize skin and set makeup with powder only in areas where it is really needed.

Puna põskedele! / Blush for cheeks!

Creamy textures melt into skin more naturally, give a soft glow and there is less risk that skin will look dry. So if summer tan fades, brings new freshness to cheeks a creamy blush. IDUN Minerals creamy blush can be blended onto skin both with fingers and with brush.

In autumn, soft neutral tones work beautifully. Creamy lip balm with color IDUN Minerals lip balm Harriet (0.35 g 11.26 €) creates natural and well-groomed result both for work day and for more festive event.

Finally, IDUN Minerals Vatn waterproof volume mascara brown (9 ml 19.76 €), which emphasizes lashes naturally.

### 3. Стр. 55

Left page - product tests:

BioNike Triderm moisturizing body lotion (400 ml 16.99 €) — Favorite for the whole family...

ISDIN exfoliating face scrub (100 g 28.88 €) — Everyone's favorite. Leaves skin fresh, clean and breathing. Loaf-like scrub particles are soft, suitable also for sensitive and young skin.

Avène cleansing foam (150 ml 26.50 €) — Helps make washing enjoyable. After washing skin is soft, clean. Only fresh scent is quite strong aroma, which may not suit very fragrance-sensitive nose.

Klorane dry shampoo with oat extract (150 ml 20.28 €) — Gives hair very good freshness and a big plus is scent. The packaging is also hairy. Bottle is so small that you can carry it everywhere.

BABÉ antioxidant serum with vitamin C (30 ml 44.13 €) — I liked its light consistency and overall pleasant scent. Skin looks more radiant and lively after use. Since its absorption takes a little longer and leaves skin slightly sticky, it is appropriate to use it just at night or on days off. I will definitely keep it with great joy in my beauty arsenal!

BABÉ SUPER FLUID EMULSION FOR PIGMENT SPOTS SPF 50 (50 ML 28.79 €) — Incredibly light cream. Thanks to its pleasant texture it is good to take in bag and it became my definite favorite.

Right ad:

sesderma | WE LOVE LIPOSOMES

AZELAC RU — Even and more radiant skin tone! Helps reduce pigment spots and prevent new ones.

**Up to 75% less visible pigment spots***

*Based on manufacturer's clinical studies.

SKINCARE AGAINST PIGMENT SPOTS

HURMUS — award-winning beauty products wholesaler since 1996

4. Стр. 56 — test

Sära loob sära juurde / Glow creates more glow

"I believe that when a mother, wife and teacher shines, it makes the eyes of her family and students shine both in classroom and on yoga mat," says primary school teacher and kids yoga teacher Margit Liias (42).

N — For mother of four Margit, good well-being, cared-for appearance and glowing look are important. Her morning starts with yoga and meditation, followed by skincare. Which new beauty favorites did she find in Apotheka selection?

Products:

Sensilis Origin Pro EGF5 eye cream with growth factors (15 ml 56.42 €) — Very pleasant product, especially its refreshing applicator, which was a real eye-opener in morning!

Sensilis Peptide AR firming soothing sorbet face cream (50 ml 63.81 €) — At first feeling seemed a bit strong for me, but texture quickly won my heart. Consistency is pleasantly light and does not leave heavy feeling on skin. Suitable to wear also under makeup and I will definitely use it until the end!

Avène Cleanance Mattifying Aqua-Gel (50 ml 30.24 €) — This product went straight into my daily skincare routine. Apply to face in the morning, absorbs quickly, keeps skin matte and is created just for problematic skin.

ISDIN Roll-On aluminum-free deodorant 24 h (50 ml 13.40 €) — My two teenagers grabbed it for themselves and since then both of us love it! Extra praise is that it really works.

Avène Hyaluron Activ B3 firming serum (30 ml 52.32 €) — Completely favorite in winter! Pampers skin and slightly moisturizes when heavier creams don't want to stay on face. Suitable perfectly also under cream, huge plus is that product is completely fragrance-free.

5-7. Стр. 59-61 — 40ndates elu parimas vormis / In your 40s in the best shape of life

Reet Pärgmäe (47) thought for years that she trains too little and eats too much. In fact it was the opposite. Now, in her forties, she has learned how to feel good in her own body.

Palju trenni, vähe toitu / Lots of training, little food

Until age 40, Reet had little variety and trained too much. After birth of her three children, goal was always same: get to "right weight". For that she did hours of cardio and ate as little as possible... "I left the table always so that actually I would have wanted another portion," she says.

During third pregnancy she first experienced what it means to eat sufficiently. After birth she fell quickly into old trap - a lot of cardio, little food and as a result less energy. Breaking point came when she couldn't get up from water with wakeboard... "Body felt heavy, there was no strength in legs, even though I had worked out for a long time," recalls Reet. Seeing personal trainer Egle Nabi's strength training invitation for women, she decided to take the challenge. She calls it a life-changing decision.

Teadmine, mis tõi muutuse / Knowledge that brought change

In retrospect Reet thinks that just at that time perimenopause had started. Unexplained fatigue, moodiness and weight gain. When added palpitations, nervousness, hot flashes, joint pain, frequent urination, very heavy periods and anemia and then long recovery, she started seeking help. Gynecologist was first who gave her hormone-related knowledge...

Thorough examination, blood tests, regular infusion course, restoring gut microbiome after micro-biome study, diet plan composed of moon - and advice from trainings to significantly improve her well-being. But Reet's attitude to training also changed.

Previously cardio was basis of Reet's trainings, now regular running training has become basis. "When younger body responded to longer runs and cardio very well, then now it rather creates extra stress and weight tends to rise," says Reet. Her trainings have become more gentle, running is more enjoyable.

Personaaltreener Egle Nabi: pärast 40. eluaastat ei pea treenima vähem, vaid targemalt / Personal trainer Egle Nabi: after age 40 you don't need to train less, but smarter

Often it is said that after 40s training should be changed. Personal trainer Egle Nabi says training should change not because of age, but because of body's needs. "It depends what is person's previous training background, health and lifestyle," she says.

Hormoonide mõju / Effect of hormones

Hormonal balance, perimenopause and decrease of estrogens affect many processes in organism. Fatigue, sleep and mood disorders, aches, weight gain, fat accumulating around waist, weight gain, greater stress level and slower recovery - all can be part of hormonal change, says Egle Nabi. Difficulty concentrating, gathering big responsibility: career, raising children and caring for aging parents. "It's no wonder it gets hard to feel bad, especially when perimenopause comes or simply because life at one point is very demanding," says Nabi. Knowledge helps better understand these changes, cope with them and seek help if needed.

Kaalu tõus / Weight gain

With age metabolism becomes slower. Trainer often sees how slowed metabolism is tried to compensate with even stricter diet and bigger training load. "Body changes, fat starts to accumulate more around waist and because of that you start eating even less," says Nabi.

Egle Nabi soovitab: üks kõige ees / Egle Nabi recommends: one thing at a time

* One habit at a time, make a small change - e.g. sleep, water, protein...

* One movement, whose technique is learned to perfection...

* The most important recovery tool... is sleep - regulates hunger, what you eat during day - if little liquid, tired, you feel hungry...

* If you must choose only one training in your 40s - strength training, but don't forget that walking is also training.

Box right: ottobock. orthoses etc.

8-9. Стр. 62-63 — Inimeste keskel, aga ikka ÜKSI / Among people, but still ALONE

We spend a large part of our life at work, socialize at gatherings and sit in office shoulder to shoulder. Regardless, many feel alone in the middle of it all. One of them is vocational teacher Annela (51), who loses courage to express thoughts in collective. "I realized I have no point opening my mouth, because they either don't understand or I'm in wrong place," she recalls.

Ü loneliness can sit next to us at meeting, ride with us in elevator or drink coffee in same nook. Why can loneliness affect the most capable and sociable employee?

Vocational teacher Annela (51) has experienced loneliness both at work and in private life. When she returned to master's studies after many years to learn product development and design, "I was a optimistic, who rather loves people and sees solutions to problems. I imagined already in advance how much can be done with learned tools in field of education," says Annela.

After first semester however disappointments came: one of them - is she on wrong specialty or is she surrounded by people with completely different goals. Seminars made her thought-world... etc.

After first semester she noticed she remained silent or started talking on completely different topic. "Around a round table I realized that it's pointless to get up, because they don't speak to you, they don't understand, or am I in wrong place," remembers Annela, whose only experience in entrepreneurship and leadership in field of crafts and sales.

Teaching has accustomed Annela to being a reflective person, which helped her understand that fault is not in her, but she landed in a different situation and together with people with different interests who don't share her experience. So she started writing down thoughts and looking for seminar leaders to discuss work matters with colleagues.

Red box:

Kuidas märgata, et kolleeg on üksi jäänud? / How to notice that a colleague is left alone?

He does not share his successes

Is unusually quiet

Avoids company

In meetings he does not talk about what concerns collective

Sits often alone in lunch break, colleagues talk. On phone call he moves away, feeling that he is not part of things, although he is.

Source: Tiina Saar-Veelmaa

Big red circle:

Inimlike läbikukkumiste jagamine julgustab, nagu ka väikeste võitude tähistamine innustab ja loob uut motivatsiooni edasi liikuda.

Sharing human failures encourages, as does celebrating small victories inspires and creates new motivation to move forward.

Bottom article about leadership culture that excludes everyone..Это журнал NAERATA SÜGIS 2026 — вот перевод читаемых страниц. Последние 3 фото — битые, это просто цветные полосы.

Фото 1 — стр. 64, psühholoogia

Красный блок — One tip anyone can do today so someone around them feels less lonely:

PERSONALIJUHT LIISA-MARIA LEES: Notice a person who usually gets left unnoticed. Go to them and ask how they are doing, invite them for a coffee break or for lunch. One sincere question or invitation gives a person the feeling that they belong somewhere.

PSÜHHOLOOG TIINA SAAR-VEELMAA: Look people in the eye and smile. Simply that.

KUTSEÕPETAJA ANNELA: Step bravely closer like kindergarten girl Lotte and say: "I'm Lotte, let's be friends together!" When on the first day I went to a new place of work, I cheerfully introduced myself already in the stairwell, how this and that person next to me likes, I give the hand to introduce myself. It was noticeable how people who otherwise had been looking past me with a stolen glance started to melt and talk about what they do themselves.

Основной текст слева:

...open hiring, it turned out, for example when collective events... some show interest inward, but others outward. Not being social enough for work can become a reason to be isolated...

It can be a sign of constant contact and turning inward.

Psychological safety at work — does employee feel safe to make mistakes...

...open office work has been tested already since last year, and sometimes even necessary to work with noise-cancelling headphones that signal "I don't want to talk to you right now." "We do this together, but individually we do others, says one self," notes Saar-Veelmaa. Part of collective is happier to feel in environments where there is a common room, good kitchen and...

...coffee corners where you can meet and talk with colleagues. "For example in Sweden school teachers have in addition to teaching many game corners, where there are puzzles or other male, what between lessons together forward you can push," gives Saar-Veelmaa an example.

Nähtud tunne kui hea tervise alus / Feeling seen as basis for good health

Loneliness is largely defined by early life experiences and sense of security. "Those who come from families where parents had very little time for their children, as they grew up to be devoted to earning a living for a long time, experience as adults that they must struggle to be heard," says Saar-Veelmaa. "On the mother's side, on the father's side lack of attention in childhood in soul and as an adult it may be difficult for him to socialize with certain types of people or trust them." So Saar-Veelmaa has...

Right column:

...for example clients who cannot trust their own partner's support, because in family when whole family was not around.

What effect does long-term loneliness have on mental and physical health? "Lasting, when in one word to say," notes Saar-Veelmaa. "Studies show that feeling lonely, feeling that my thoughts are not heard and I am not valued, is basis for good health. Why are books read to the elderly in nursing homes and ordered hobby? We are social, we need human contact. Today, when many human contacts and services are replaced by technology and robots, one could think that there is no problem. In long run see precisely only growing loneliness problem, because we ourselves are not robots, but flesh and blood emotional beings."

### Фото 2 — стр. 62

Inimeste keskel, aga ikka ÜKSI / Among people, but still ALONE

We spend a large part of our life at work, socialize at gatherings and sit in office shoulder to shoulder. Regardless of that, many feel lonely in the middle of it all. One of them is vocational teacher Annela (51), who loses courage to express thoughts in the collective. "I realized I have no point opening my mouth, because they either don't understand or I'm in the wrong place," she recalls.

Üksildus can sit next to us at a meeting, ride with us in an elevator or drink coffee in the same nook. Why can loneliness affect the most capable and sociable employee?

Vocational teacher Annela (51) has experienced loneliness both at work and in private life. When she returned to master's studies after many years to learn product development and design, "I was an optimist who rather loves people and sees solutions to problems. I imagined already in advance how much can be done with learned tools in the field of education," says Annela.

After the first semester however disappointments came: one of them - is she on the wrong specialty or is she surrounded by people with completely different goals. In seminars her thought world...

After first semester she got doubts: is she on wrong course or are people with completely different goals around her. Seminars made her thought world... [text cuts] ...silence fell or started talking on a completely different topic. "Around a round table I realized that it's pointless to get up, because they don't speak to you, they don't understand, or am I in wrong place," remembers Annela...

Teaching has accustomed Annela to being a reflective person, which helped her understand that fault is not in her, but she landed in a different situation and together with people with different interests who don't share her experience. So she started writing down thoughts and looking for seminar leaders to discuss work matters with colleagues. Nii kirjutas ta edaspidi seminarides tekkinud mõtted üles, et need hiljem töö juures oma kolleegidega läbi arutada.

### Фото 3 — стр. 65 + реклама Magnerot

Left page continuation:

Kuidas võib juht või kolleeg märgata, et inimene on kollektiivis üksik?

If a person was once more lively, communicative, took initiative, and now is withdrawn, noticeably withdrawn, if they were actively involved in events, now takes part little, and if someone seems to be lonely, it can be that they are invisible...

How this isolation can be recognized — this can be a sign of lack of everyday contacts, self and withdrawal from others.

Kuidas annab tööandja kuuluvustunnet juurde?

Sense of belonging is experienced through organization and manager, who shapes organizational culture — whether people are noticed, whether equality principle works, whether achievements are recognized. Hearing starts already with hiring, how person is welcomed, how quickly he gets necessary support and whether he feels that he belongs and is included in team. Well-thought-out onboarding process helps create first bond both with organization and colleagues.

Often significant impact on feeling valued and noticed has much bigger effect on motivation programs than salary. If person feels like one of their own, is interested in their achievements, holds regular one-on-one meetings and involves employees in decisions, makes greater effort and they feel valued part of team. Same time whole responsibility cannot be put only on manager. Sense of belonging is born also from relationships between colleagues and each employee's willingness to notice others and include them.

Millised tegevused organisatsioonis loovad päriselt sidet?

The strongest bonds are born during joint work and activities. This does not necessarily mean parties, summer days etc. Paradoxically when just at the pool, then tightly glued person just difficulties — when together difficulties are solved, problems are solved or difficult periods are passed through, often stronger team feeling is born than at best organized entertainment event.

Middle column:

Same way sidel groups, where people can learn to know each other outside roles — garden plot, dance lessons, mountain trips, even lunch together, reading clubs, watching films together, going to theater, doing sports together or working together to develop something and achieve results together...

Kuidas kaugtöö korral tekkitada inimestes tunnet, et nad kuuluvad meeskonda?

Loneliness at home office comes from fact that people in same court. Swedbank has increased this year both in Estonia and Baltics. Meeting as team...

If larger part of team meets in office occasionally, there is tradition to create environment in many formats — together. In hybrid case it's not always co-working daily peak time, but to ensure that just this half minute during running into each other before meeting starts or after it ends. Same, precisely when people actually meet, what for same time has value.

Kuidas kaasata inimest, kes ise aktiivselt kontakti ei otsi?

Not all people create contacts same way, some need more time. Invite them for lunch, involve them in project or ask their opinion on some topic. Well-functioning concrete and personal invitations. On that example, and also saying "come" has a lot of impact — "it would be very nice if you would join us". This gives person feeling that their presence is really expected.

Sometimes together with person of shyness and reluctance to perform. If to ask their opinion or include them in smaller group where they feel more confident, may increase willingness to participate in larger team activities.

Some employee does not want to speak in front of large group, but feels good in one-on-one meetings. Regular development or feedback conversations can help manager better understand what kind of belonging and cooperation concrete person needs. In all cases it's about person recurring that there is a place for him in team.

Mida võiks teha inimene ise, kui ta tunneb end kollektiivis üksikuna?

First it's worth asking what loneliness feeling more precisely comes from. Is problem in lack of relationships, lack of belonging, work, lack of feedback or feeling that his contribution is not valued? When reason becomes clearer, it's easier to find solution. If feeling persists longer, it would be worth talking about it openly.

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Фото 4 — стр. 66

KUULUVUSTUNNE on üks pühendumuse alustala / SENSE OF BELONGING is one of the foundations of dedication

“Loneliness is helped to reduce by an organizational culture where asking questions is as natural as giving answers. Where people dare to say when they need help, and where those who by themselves do not take the floor are also noticed,” says Swedbank HR manager Liisa-Maria Lees.

Photo: Liisa-Maria Lees

Kui palju tuleb personalitöös ette olukordi, kus inimene lahkub töölt eelkõige seetõttu, et ta ei tundnud end kollektiivi osana?

Reason for person leaving job is mostly combination of many factors. Rarely only person leaves because he felt lonely as an employee. Mostly it's about better career opportunities or new challenges. If however attention is paid to and listened to, mistakes can cause feeling that person doesn't have place in team or his contribution is not important.

Sense of belonging does not arise by itself. It consists of small everyday experiences — whether you are included in discussions, whether your opinion is asked, whether someone notices even when things are not going perfectly. If these moments remain few, a person may start looking for a place where he feels more valued.

Milline on seos kuuluvustunde ja töötaja pühendumuse vahel?

Sense of belonging is one of foundations of dedication. When person feels that he belongs to team, he dares more to contribute, ask questions and take responsibility. He does not do work because it just needs to be done, but wants to help achieve common goal.

Dedication does not mean only that people must work harder.

When employee feels that he is valued and his opinion finds response, emotional bond with organization arises, desire grows to give own part to organization's long-term success and support it also in more turbulent times. Such bond is often much stronger motivator than only salary or other perks.

### Фото 5 — retseptid / recipes

KAPSARULLID kruubi-seenetäidisega / CABBAGE ROLLS with pearl barley-mushroom filling

Instead of traditional minced meat filling, you can prepare tasty filling with pearl barley and wild mushrooms — chanterelles, boletes or other seasonal wild mushrooms. If there are no fresh ones, you can use champignons or dried mushrooms. Cabbage rolls taste good also with sour cream, result is enjoyable.

For 4, 45 min + 1 hour in oven

1,2 dl pearl barley

1 small (1,5 kg) cabbage head

200 g fresh forest mushrooms

1 tbsp butter

1 onion

1 garlic clove

1 large carrot

water or vegetable stock

3 dl sour cream

1 dl coffee or light cream

1 tbsp chopped thyme

salt, black pepper

oil for frying

Instructions: boil water, add rinsed barley and salt, cook 35-40 min...

HAPUKAPSAS õuna ja kadakamarjadega / SAUERKRAUT with apple and juniper berries

Sauerkraut fermented with apples and juniper berries is pleasantly tasty and crunchy. Place fermentation vessel in a warm dark place — lactic acid bacteria love warmth, but not direct sunlight.

1 L, prep 20 min, ferments 4-7 days

1,5 kg cabbage

400 g apples

4 cloves garlic

4 tsp juniper berries

1,5 tbsp coarse sea salt

Slice cabbage or shred. Peel apples, remove cores and shred coarsely. Mix shredded foods with garlic and crushed juniper berries and knead with hands so that juice starts to separate.

Fill cabbage mixture alternating with salt into large jar or ceramic vessel. Leave 2-2,5 cm space at top, so rising brine covers food. If it rises and falls, that some days after jar has formed liquid covers food. If part of cabbage remains dry, crush and put some weight on top. Let cool and keep in jar. Press together and put some weight on top...

Keep in warm place 4-7 days. Check from time to time that liquid covers cabbage. Taste, if sourness is right for you, lift to fridge to stop fermentation.