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Swollen Legs Or Feet? The 6 Best Things To Improve Leg Circulation

Video vocabulary

all

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US / ɔ:l /

UK / ɔl /

A1
  • adverb
  • Completely; totally
  • determiner
  • Being every one of something
  • pronoun
  • 100% of something; the complete amount

top

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US / tɒp /

UK / tɑp /

A1
  • adjecitve
  • Being good or great; excellent
  • Being the most in degree or quality
  • noun
  • Item of clothing covering shoulders to waist, hips
  • A cover or lid
  • Part (e.g. road) that is the furthest away
  • Highest or upper part or point of something
  • Best or highest status or position
  • Flat upper surface or edge of an object
  • Child's toy that spins on its point
  • Upper section or leaves of fruits and vegetables
  • Winning in a sport or contest
  • verb
  • To be higher or larger than a specific value
  • To arrive at the highest point of something
  • To put a cover or layer or over something
  • To kill; murder
  • To hold the highest position on a list
  • To be more important, successful or better than
  • To beat someone or win at a game

building

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US / ˈbɪldɪŋ /

UK / ˈbɪldɪŋ /

A1
  • noun
  • A structure with a roof and walls, e.g. a house
  • verb
  • To establish e.g. a reputation, over time
  • To construct a house, office, factory

work

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US / wɜ:k /

UK / wɚk /

A1
  • adjecitve
  • Activity completed in order to make money
  • noun
  • The product of some artistic or literary endeavor
  • Everything created by an author, artist, musician
  • Activity you do in order to make money
  • Place of employment
  • Final product or result of a some labor or effort
  • verb
  • To bring into a specific state of success
  • To be functioning properly, e.g. a car
  • To do your job in your company or workplace
  • To make an effort to do something
  • To operate a machine or device

diagnose

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US / ˈdaɪəgnəʊz /

UK / ˌdaɪəgˈnoʊs /

B1
  • verb
  • To determine the cause of an illness or problem

direction

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US / də'rekʃn /

UK / dɪˈrɛkʃən, daɪ- /

A2
  • noun
  • When someone tells people what to do
  • Describes the way you are going, e.g. North

heart

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US / hɑ:t /

UK / hɑrt /

A1
  • noun
  • A feeling of care for others; compassion
  • Courage, confidence, and emotional strength
  • Be cheerfully encouraging
  • Most essential, important, or central part
  • Referring to a promise or something important
  • State or feelings of affection or deep love
  • Core part of a vegetable, e.g. a lettuce
  • The part of the body that pumps blood
  • Place where emotions are believed to be felt
  • A shape that represents love

move

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US / mu:v /

UK / muv /

A1
  • noun
  • Act of moving a playing piece in chess, etc.
  • An action; doing something
  • Step taken to achieve a goal
  • verb
  • To cause someone to have certain emotions
  • To cause something to change to a different place
  • To change where people live or a business operates
  • To take action to do or achieve something

section

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US / 'sekʃn /

UK / ˈsɛkʃən /

B1
  • noun
  • A part of a whole
  • Specific area or region within a larger place
  • Specific group of people from a larger group
  • Part of a book, newspaper, etc.
  • verb
  • To divide something into smaller parts

way

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US / weɪ /

UK / we /

A1
  • adverb
  • Used to emphasize the amount of something
  • noun
  • Particular aspect of something being thought about
  • One of various choices that could be made
  • Particular existing condition or state
  • (Often long) distance or length of time
  • How something is done
  • Route to go to a place
  • Small street
  • Usual behavior, emotions or habits of someone

dry

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US / draɪ /

UK / draɪ /

A1
  • adjecitve
  • (Of humor) clever, but not obvious; ironic
  • Without water; not wet
  • (Of wine, etc.) not sweet
  • Without butter or jam
  • verb
  • To remove liquid or water from something

several

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US / ˈsevrəl /

UK / ˈsɛvərəl,ˈsɛvrəl /

A1
  • adjecitve
  • Many of
  • pronoun
  • More than two but not a large amount

stimulate

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US / 'stɪmjʊleɪt /

UK / ˈstɪmjəˌlet /

B1
  • verb
  • To arouse or excite emotionally

abdominal

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US / æbˈdɒmɪnl /

UK / æbˈdɑ:mɪnl /

C1
  • adjecitve
  • Concerned with the stomach area of a body

between

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US / bɪˈtwi:n /

UK / bɪˈtwin /

A1
  • preposition
  • From one person, thing, or place, to another
  • In the space that separates two objects
  • Among two or more people who share something

sufficient

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US / səˈfɪʃnt /

UK / səˈfɪʃənt /

A2
  • adjecitve
  • Having or providing enough when needed

sleep

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US / sli:p /

UK / slip /

A1
  • noun
  • Substance in a person's eyes after waking up
  • Period of time during which a person is asleep
  • verb
  • To have enough beds for
  • To rest your body in bed, as at night time

very

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US / 'verɪ /

UK / ˈvɛri /

A1
  • adjecitve
  • Concerning a large degree or amount
  • adverb
  • A lot; much; many
  • Used to stress or emphasize a noun

they

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US / ðeɪ /

UK / ðe /

A1
  • pronoun
  • Two or more people, animals, or things

bit

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US / bɪt /

UK / bɪt /

A1
  • noun
  • Device put in a horse's mouth to control it
  • Small piece of something
  • verb
  • (E.g. of fish) to take bait and be caught

general

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US / 'dʒenrəl /

UK / ˈdʒɛnərəl /

A1
  • adjecitve
  • Widespread, normal or usual
  • noun
  • Top ranked officer in the army

red

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US / red /

UK / rɛd /

A1
  • adjecitve
  • Being the color of blood

swimming

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US / ˈswɪmɪŋ /

UK / ˈswɪmɪŋ /

A1
  • noun
  • The act of moving through water
  • verb
  • To move through water by moving parts of the body

add

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US / æd /

UK / æd /

A1
  • verb
  • To include as well
  • To put two things or numbers together, e.g. 2+2

bring

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US / brɪŋ /

UK / brɪŋ /

A1
  • verb
  • To take or go with someone to a place

puffy

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US / ˈpʌfi /

UK / ˈpʌfi /

B1
  • adjecitve
  • (Of hair/skin) seeming to be inflated/puffed up

both

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US / bəuθ /

UK / boθ /

A1
  • determiner
  • Used to refer to two things at the same time
  • pronoun
  • Used to refer to two things at the same time

pressure

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US / 'preʃə(r) /

UK / ˈprɛʃɚ /

A2
  • noun
  • Anxiety caused by difficult problems
  • Force, weight when pressing against a thing
  • Strong persuasion to do something
  • verb
  • To apply force to something
  • To persuade or force someone to do something

area

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US / 'eərɪə /

UK / ˈɛriə /

A1
  • noun
  • Amount of measured space
  • A specific section or space; part of a region
  • A subject or field of study

too

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US / tu: /

UK / tu /

A1
  • adverb
  • In addition, also; with emphasis
  • Say that something is more than you want

tender

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US / 'tendə(r) /

UK / ˈtɛndɚ /

B2
  • adjecitve
  • Gentle; with great care or consideration
  • Feeling pain when an area of skin is touched
  • noun
  • A formal offer for something (e.g. some business)
  • verb
  • To formally offer something, usually in writing

either

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US / ˈaɪðə(r) /

UK / ˈiðɚ, ˈaɪðɚ /

A1
  • adjecitve
  • One of two (used when there is a choice of two)
  • adverb
  • (After negative statements) likewise, in addition
  • conjunction
  • Used as the first of two connected things
  • determiner
  • Used as the first of two connected things
  • pronoun
  • The one or the other

here

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US / hɪə(r) /

UK / hɪr /

A1
  • adverb
  • In this place; at this location, position or time

drainage

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US / ˈdreɪnɪdʒ /

UK / ˈdrenɪdʒ /

B2
  • noun
  • Process of removing water or liquid from something

swollen

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US / ˈswəʊlən /

UK / ˈswolən /

B1
  • adjecitve
  • Increased in size due to injury
  • verb
  • To increase in size or number larger than normal
  • To become larger than normal, often due to injury

try

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US / traɪ /

UK / traɪ /

A1
  • noun
  • Act of putting the ball over the rugby goal line
  • verb
  • To make an effort, to attempt to do something
  • To examine someone or something in a court of law
  • To test to see if it is good or you like it
  • To make a person go through hardship; test
  • To examine something to see if it works

cycling

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US / 'saɪklɪŋ /

UK / 'saɪklɪŋ /

A2
  • noun
  • Act of riding a bicycle
  • verb
  • To go through a series of events repeatedly
  • To ride on a bicycle

sure

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US / ʃʊə(r) /

UK / ʃʊr /

A1
  • adjecitve
  • Having no doubts about something
  • Have confidence in your own words or actions
  • Firmly established or held; being firm or stable
  • Being correct or true
  • adverb
  • What you say to agree willingly

always

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US / 'ɔ:lweɪz /

UK / ˈɔlwez,-wɪz,-wiz /

A1
  • adverb
  • For a very long time
  • At all times; in every situation
  • For ever

diet

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US / 'daɪət /

UK / ˈdaɪɪt /

A2
  • noun
  • Plan of eating to reduce weight or improve health
  • other
  • The usual food and drink consumed by an organism (person or animal)
  • verb
  • To eat special or less food, as to lose weight

fluid

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US / 'flu:ɪd /

UK / ˈfluɪd /

B2
  • adjecitve
  • A material that can easily flow, e.g. water
  • Able to move smoothly or gracefully
  • Changing often and without warning
  • noun
  • Liquid that flows smoothly, such as water

will

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US / wɪl /

UK / wɪl /

A1
  • noun
  • Desire or choice of someone
  • Document saying who gets your money when you die
  • Strong desire to do something; determination
  • Desire to do something; strong wish to do
  • other
  • Used with verbs to express the future
  • verb
  • To leave property to someone after your death
  • To use mental effort to make something happen
  • Am (is, are) likely to do
  • To influence someone to do something
  • To make something happen by strongly wanting it

medical

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US / ˈmedɪkl /

UK / ˈmɛdɪkəl /

A2
  • adjecitve
  • Of or relating to physical health or medicine
  • noun
  • A health check or test

should

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US / ʃʊd /

UK / ʃʊd /

A1
  • other
  • Used to indicate what is proper or reasonable

use

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US / ju:s /

UK / ju:s /

A1
  • noun
  • Ability to employ something
  • Need to enable it to work
  • Permission to do something with something
  • Act of spending money
  • Operation of a machine for its function
  • verb
  • To have; to eat, drink, consume etc.
  • To need to operate or work
  • To operate a machine, e.g. a computer
  • To treat a person badly
  • To do something with, for a task or purpose

walk

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US / wɔ:k /

UK / wɔk /

A1
  • noun
  • Journey on foot done for pleasure or exercise
  • verb
  • To move with your legs at a slowish pace

tourniquet

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US / ˈtʊənɪkeɪ /

UK / ˈtɜ:rnəkət /

C2
  • noun
  • Tight bandage to stop the flow of blood

consider

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US / kən'sɪdə(r) /

UK / kənˈsɪdər /

A1
  • verb
  • To think carefully about something

calf

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US / kɑ:f /

UK / kæf /

B2
  • noun
  • Young cow
  • Back of the leg just below the knee

before

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US / bɪˈfɔ:(r) /

UK / bɪˈfɔr,-ˈfor /

A1
  • adverb
  • At a time earlier than the present; previously
  • conjunction
  • In advance of something happening
  • preposition
  • In front of someone or something

exercise

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US / 'eksəsaɪz /

UK / ˈɛksɚˌsaɪz /

A2
  • noun
  • Physical activity to increase health and strength
  • Set of questions in a text book
  • verb
  • To work out to become stronger and healthier
  • To retain your ability or practice your skills

have

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US / həv /

UK / hæv /

A1
  • verb
  • To drink, smoke, eat or use something
  • To experience the effects of something
  • To organize an event, or join in an activity
  • To own, possess, or hold something
  • To cause to happen or produce a particular effect

last

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US / lɑ:st /

UK / læst /

A1
  • adjecitve
  • Most recent; the latest
  • The one before
  • adverb
  • Final; with nothing following; after all others
  • Most recent; the latest
  • determiner
  • The one at the end
  • verb
  • To remain or continue for a certain period of time

part

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US / pɑ:t /

UK / pɑ:rt /

A1
  • adjecitve
  • To some degree; half; not fully
  • noun
  • Division of a book
  • Ratio of something, e.g. 3 of gin, 1 of tonic
  • A line in a person's hair, made with a comb
  • Character an actor plays on stage, movie, or TV
  • Some, but not all of a specific thing
  • Role in causing something to happen
  • verb
  • To make a line in a person's hair, by using a comb
  • To move two things apart creating a space
  • To leave someone, or to break off a relationship

six

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US / sɪks /

UK / sɪks /

A1
  • number
  • 6

salt

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US / sɔ:lt /

UK / sɔlt /

A2
  • adjecitve
  • Being preserved or seasoned with salt
  • noun
  • Natural white crystal used to flavor food
  • verb
  • To add salt to food in order to improve its taste
  • To add salt to ice in order to melt it
  • To preserve food by adding salt

thrombosis

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US / θrɒmˈbəʊsɪs /

UK / θrɑ:mˈboʊsɪs /

A1
  • noun
  • Phlebitis in conjunction with the formation of a blood clot (thrombus)

intake

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US / ˈɪnteɪk /

UK / ˈɪnˌtek /

B1
  • noun
  • Amount of something that a person's body consumes
  • Act of consuming something
  • Opening where air or liquid enters a machine

pillow

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US / 'pɪləʊ /

UK / ˈpɪlo /

B1
  • noun
  • Soft cushion for your head on a bed/while sleeping

muscle

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US / 'mʌsl /

UK / ˈmʌsəl /

A2
  • noun
  • Physical power
  • Body tissue that moves parts of the body
  • verb
  • To use or muscles of force to get what you want

with

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US / wɪð /

UK / wɪð, wɪθ /

A1
  • preposition
  • As an employee of a certain company
  • Against something or someone
  • By using something as a means
  • Due to; because of
  • Including
  • Possessing as a feature
  • Related to
  • (Of the manner/attitude by which you do something)
  • Used to express that people or things are together

bent

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US / bent /

UK / bɛnt /

A2
  • adjecitve
  • Become curved or no longer straight
  • verb
  • To become curved or no longer straight
  • To move your body so that it is not straight up
  • To turn in a different direction, as a road
  • To use force to make an object not straight

low

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US / ləʊ /

UK / lo /

A1
  • adjecitve
  • Having a small quantity, supply, or amount
  • Being unhappy or unpleasant in attitude
  • Not high; being near the ground, or bottom
  • (Of a voice, sound) being soft; quiet
  • noun
  • Situation of not having a lot of something

clear

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US / klɪə(r) /

UK / klɪr /

A1
  • adjecitve
  • Empty; without anything in it or on it
  • Being certain and without doubt
  • Being without any streaks, spots, or cracks
  • Easy to understand; well-explained; obvious
  • adverb
  • Completely; entirely; through the whole of
  • Away from; free from
  • verb
  • To recover from or remove a problem
  • To get rid of the entire contents of
  • To give permission for something to happen
  • To make a place or surface empty by removing
  • To prove that someone is not guilty or to blame

hand

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US / hænd /

UK / hænd /

A1
  • noun
  • Cards given to a player in a card game
  • Piece of a clock that points to the time
  • Someone who performs physical tasks or work
  • Body part at the end of a person's arm
  • Help for someone performing a particular action
  • Condition of having power or influence
  • Member of the crew of a ship
  • verb
  • To give something to someone personally

raise

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US / reɪz /

UK / rez /

A1
  • noun
  • Increase in a bet above another when playing cards
  • Pay increase
  • verb
  • To increase a bet above another when playing cards
  • To gather donations for a cause or charity
  • To bring up and educate a child to maturity
  • To bring a dead person to life
  • To increase a quantity, size, intensity or price
  • To lift (e.g. your hand) to a higher position
  • To mention a topic /issue for discussion; bring up
  • To increase (salary, etc.)
  • To grow or care for plants or animals

blood

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US / blʌd /

UK / blʌd /

A2
  • adjecitve
  • Related by birth; family
  • noun
  • Red liquid in the bodies of people and animals
  • verb
  • To be initiated into something, e.g. a secret club

manage

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US / ˈmænɪdʒ /

UK / ˈmænɪdʒ /

A1
  • verb
  • To survive hardships and difficulties; to cope
  • To run or operate a business by directing others

massage

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US / ˈmæsɑ:ʒ /

UK / məˈsɑ:ʒ /

B2
  • noun
  • Rubbing neck, back etc., to relieve pain/to relax
  • verb
  • To rub back, neck etc. to relieve pain or relax
  • To make facts, etc. look better for your benefit

upper

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US / ˈʌpə(r) /

UK / ˈʌpɚ /

B1
  • adjecitve
  • Located above others of the same kind
  • Being the northern part of a region
  • Being closer to the source of a river
  • noun
  • Drug that improves mood or increases energy
  • Something happy or encouraging
  • Top part of a shoe, other than the flat bottom

foot

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US / fʊt /

UK / fʊt /

A1
  • noun
  • Base of something such as a mountain or vase
  • Length of 12 inches or about 25 cm
  • Lowest part of the leg we use to stand on

know

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US / nəʊ /

UK / noʊ /

A1
  • verb
  • To be familiar with a person or place, thing
  • To feel sure or be convinced about something
  • To discover or be aware of something
  • To be able to distinguish
  • To have knowledge of things

slightly

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US / ˈslaɪtli /

UK / ˈslaɪtli /

B1
  • adverb
  • Only a little

any

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US / 'enɪ /

UK / ˈɛni /

A1
  • adjecitve
  • One, or some, no matter which
  • pronoun
  • One (thing) of many; some

help

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US / help /

UK / hɛlp /

A1
  • noun
  • Something given to enable a person to do something
  • Assistance given to someone in need
  • Someone who makes something easier or possible
  • verb
  • To act to enable a person to do something; assist
  • To make something better or less difficult

particular

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US / pəˈtɪkjələ(r) /

UK / pɚˈtɪkjəlɚ, pəˈtɪk- /

B2
  • adjecitve
  • One specific (one)
  • Having firm ideas about what is desirable
  • Being special or more than is typical

skin

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US / skɪn /

UK / skɪn /

A2
  • noun
  • Outer covering of an animal used for leather; hide
  • Outer covering of a fruit or vegetable
  • Outer layer of an animal or human
  • Outer part of an object, such as a plane
  • verb
  • To defeat someone easily and completely
  • To hurt yourself, accidentally cutting yourself
  • To remove the outer covering from an animal

another

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US / əˈnʌðə(r) /

UK / əˈnʌðɚ /

A1
  • adjecitve
  • One more, but not this
  • determiner
  • One more added
  • pronoun
  • One more (thing)

and

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US / ənd /

UK / ənd, ən,ænd /

A1
  • conjunction
  • Used to refer to two or more things
  • Plus; in addition; on top of that
  • Used to introduce an action that follows another

back

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US / bæk /

UK / bæk /

A1
  • adjecitve
  • Farthest from the front e.g. in a classroom
  • adverb
  • Have returned to a place you were before
  • noun
  • The part of a chair that the upper body leans upon
  • Location at the rear of something
  • The reverse of side something
  • Area on the rear of your body
  • verb
  • To bet money on something
  • To go backwards in a car
  • To support and encourage someone or some cause

ignore

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US / ɪɡ'nɔ:(r) /

UK / ɪɡˈnɔr, -ˈnor /

A2
  • verb
  • To not listen to, look at, or pay attention to

hip

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US / hɪp /

UK / hɪp /

B1
  • adjecitve
  • Being stylish and popular
  • noun
  • The upper part of Leg

hope

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US / həʊp /

UK / hop /

A1
  • noun
  • When you wish something will happen; what you wish
  • verb
  • To expect and want something to happen

lot

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US / lɒt /

UK / lɑt /

A1
  • noun
  • What happens to a person in life from chance; fate
  • A group of people seen together
  • Item for sale at an auction
  • Small area of land used for a purpose e.g. parking

knee

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US / ni: /

UK / ni /

A2
  • noun
  • Middle part of your leg that bends
  • other
  • Middle part of your leg which bends
  • verb
  • To hit something with your knee

leave

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US / li:v /

UK / liv /

A1
  • noun
  • Permission to do something
  • Vacation time; time off work
  • verb
  • To go away from; depart
  • To gift property to someone after you die
  • To allow something to continue happening
  • To let something remain unused or available
  • To let something or someone remain somewhere

reduce

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US / rɪ'dju:s /

UK / rɪˈdus, -ˈdjus /

A2
  • verb
  • To try to decrease, e.g. your weight if overweight
  • To boil a liquid until it has decreased in amount
  • To make something smaller in size, amount, level

from

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US / frəm /

UK / frʌm, frɑm,frəm /

A1
  • preposition
  • Starting at a particular place, time or level

hot

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US / hɒt /

UK / hɑ:t /

A1
  • adjecitve
  • Angry or excited
  • Being very good at something
  • Having a high temperature
  • Popular and causing a great deal of excitement
  • Attractive in a sexually exciting way
  • (Of food) very spicy
  • Stolen; dangerous to buy or trade in

out

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US / aʊt /

UK / aʊt /

A1
  • adverb
  • No longer stylish (e.g. fashion)
  • Away from home, business, or the usual place
  • In a direction/movement away from inside or center
  • noun
  • Act when a batter cannot continue playing
  • verb
  • To tell people a secret

over

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US / 'əʊvə(r) /

UK / ˈovɚ /

A1
  • adverb
  • Finished; no longer happening
  • Towards the ground/away from a standing position
  • noun
  • A set of six consecutive balls bowled in cricket
  • other
  • Finished
  • preposition
  • Showing the relation when a thing is above another
  • On or covering something
  • Above or across something
  • More than you need
  • From one side to the other
  • In the direction of; toward

swell

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US / swel /

UK / swɛl /

B1
  • noun
  • Being overcome from feeling a strong emotion
  • Act of growing in size or increasing in number
  • The size of the waves (surfing)
  • verb
  • To feel overcome due to a strong emotion
  • To increase in size or number larger than normal
  • To become larger than normal, often due to injury

doctor

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US / ˈdɒktə(r) /

UK / ˈdɑːktɚ /

A1
  • noun
  • Person paid to help people become or stay healthy
  • Person awarded the highest university degree
  • verb
  • To treat someone's illness
  • To change something in order to trick someone

maintain

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US / meɪn'teɪn /

UK / menˈten /

A2
  • verb
  • To keep saying something a certain way
  • To keep (machine) working by checking, repairing
  • To keep, exist or continue without changing

keep

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US / ki:p /

UK / kip /

A1
  • noun
  • Large, strong tower in the middle of a castle
  • Money spent on you so you can live in a place
  • verb
  • To continue doing something; not to stop
  • To stop balls going in a goal in sports
  • To not give back or return something
  • (Of food) to not spoil or not rot
  • To take possession of something to own, e.g. a pet
  • To have and continue to hold something
  • To do something that you have promised or agreed
  • To stay in a certain place or condition
  • To maintain the rules

lie

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US / laɪ /

UK / lai /

A2
  • noun
  • An untrue statement, when you know it is not true
  • verb
  • To be in a horizontal or flat position
  • To say something that you know is not true

salty

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US / ˈsɔ:lti /

UK / ˈsɔlti /

A2
  • adjecitve
  • Containing or tasting like salt
  • Involving a clever and funny joke about sex

rather

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US / 'rɑ:ðə(r) /

UK / ˈræðɚ, ˈrɑðɚ /

A1
  • adverb
  • Somewhat; fairly; not that much

something

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US / ˈsʌmθɪŋ /

UK / ˈsʌmθɪŋ /

A1
  • adverb
  • In some degree or measure
  • noun
  • a person or thing of some value or consequence
  • pronoun
  • Thing that is not yet known or named
  • Approximately

clean

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US / kli:n /

UK / klin /

A1
  • adjecitve
  • Not marked in any way; blank
  • Done according to the rules or standards; fair
  • Free from disease or sickness
  • Being free from dirt or marks; washed
  • Behaving well; not breaking any rules; legal
  • adverb
  • Completely; entirely
  • verb
  • To make free from dirt or marks; washed
  • To make neat and orderly e.g. a room
  • To remove the inner parts of an animal

front

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US / frʌnt /

UK / frʌnt /

A1
  • adjecitve
  • Opposite of back; the forward part of an object
  • noun
  • Behavior not showing a person's true feelings
  • Area where fighting in a war is happening
  • Place where air of different temperatures meets
  • verb
  • To have the forward part facing something
  • To lead a group of people, usually a band

seat

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US / si:t /

UK / sit /

A1
  • noun
  • Place where a government or organization is based
  • A chair or place to sit
  • Official position in an organization
  • Part of a chair on which a person sits
  • verb
  • To have seats available for a number of people
  • To give someone a place to sit down

most

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US / məʊst /

UK / most /

A1
  • adverb
  • Very; extremely
  • Greatest possible degree
  • pronoun
  • Nearly all of something

begin

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US / bɪ'ɡɪn /

UK / ˈbeɡɪn /

A1
  • verb
  • To do the first part of an action; to start

overall

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US / ˌəʊvər'ɔ:l /

UK / ˈovɚˌrɔl /

A2
  • adjecitve
  • Viewed as a whole; in general, not as details

linger

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US / ˈlɪŋgə(r) /

UK / ˈlɪŋɡɚ /

B2
  • verb
  • To take your time doing something; hang around

lower

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US / 'ləʊə(r) /

UK / ˈlaʊɚ, laʊr /

A2
  • adjecitve
  • In a position more near the bottom
  • verb
  • To move something downward to the ground

start

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US / stɑ:t /

UK / stɑrt /

A1
  • noun
  • First time or place that a thing exists; beginning
  • First opportunity to achieve something, e.g. a job
  • Sudden action or movement because you are scared
  • other
  • Beginning of something in place or time
  • verb
  • To do, be or happen for the first time; begin
  • To turn something on

well

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US / wel /

UK / wɛl /

A1
  • adjecitve
  • Being in a fortunate, good condition or state
  • Healthy and in good condition
  • adverb
  • In an acceptable, proper, or successful manner
  • In a complete, total, or full manner
  • A great and considerable degree
  • In a successful way, in a good or satisfactory way
  • exclamation
  • Used to begin or continue a particular statement
  • Used to show you want to start saying something
  • Used to express that you are waiting for a reply
  • You say this to change the topic of a conversation
  • Used to indicate you are making a final remark
  • noun
  • Long deep hole in the ground to get water
  • verb
  • To cause your eyes to fill with tears

much

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US / mʌtʃ /

UK / mʌtʃ /

A1
  • adjecitve
  • Very; to a high level or degree
  • adverb
  • A lot; large amount; a high degree of
  • Nearly; basically
  • On many occasions; often
  • noun
  • A large amount; a great quantity

under

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US / ˈʌndə(r) /

UK / ˈʌndɚ /

A1
  • adjecitve
  • In the same place as another thing, but lower
  • adverb
  • In a lower quantity or price than expected
  • preposition
  • According to the terms of an agreement or law
  • Managed or controlled by the authority of
  • Being of a lesser quality or amount than expected
  • Influenced or affected by something or someone
  • Less or lower in age, amount, size or number

check

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US / tʃek /

UK / tʃɛk /

A1
  • adjecitve
  • Decorated with squares made up of lines
  • noun
  • Paper showing how much you owe at a restaurant
  • Printed piece of paper you sign to pay for things
  • A mark on a form, equivalent to 'yes'; tick
  • Mark used to show that something is correct
  • Procedure to prevent errors or control something
  • verb
  • To confirm the details of something are correct
  • To leave your things with staff who look after it
  • To examine something to see if something is wrong
  • To examine in order to prevent errors/a problem

breathing

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US / ˈbri:ðɪŋ /

UK / ˈbriðɪŋ /

A2
  • verb
  • To move air into and out of your lungs
  • To say something very softly
  • To stop moving so one can rest

kicking

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US / ˈkɪkɪŋ /

UK / ˈkɪkɪŋ /

A2
  • verb
  • To hit or move something with the foot

magnesium

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US / mægˈni:ziəm /

UK / mæɡˈniziəm,-ʒəm /

C2
  • noun
  • Silver, white metal burning with a white flame

tubing

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US / ˈtju:bɪŋ /

UK / ˈtu:bɪŋ /

B1
  • noun
  • Long hollow pipes for holding liquid/gas

for

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US / fə(r) /

UK / fɔr,fə /

A1
  • preposition
  • Used to show the purpose, or need of something

time

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US / taɪm /

UK / taɪm /

A1
  • noun
  • Speed at which music is played; tempo
  • Point as shown on a clock, e.g. 3 p.m
  • Number of hours, minutes needed to do something
  • Occasion when something happens
  • Period or occasion that something occurred
  • Period in history or the past
  • Something measured in minutes, hours, days, etc.
  • How long an event takes; duration
  • verb
  • To check speed at which music is performed
  • To choose a specific moment to do something
  • To measure how long an event takes, e.g. a race
  • To schedule something to occur at a specific moment

difference

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US / 'dɪfrəns /

UK / ˈdɪfərəns, ˈdɪfrəns /

A1
  • noun
  • A thing or issue that people do not agree about
  • Not of the same kind; unlike other things

period

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US / ˈpɪəriəd /

UK / ˈpɪriəd /

A1
  • noun
  • Set amount of time during which events take place
  • A way to emphasize what you will say
  • A full stop (.), marking the end of a sentence
  • A menstrual cycle
  • A set time for a class to be held

leg

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US / leɡ /

UK / lɛɡ /

A1
  • noun
  • Part of the body from the hips down
  • The piece of furniture that touches the ground

face

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US / feɪs /

UK / fes /

A1
  • noun
  • Side or outer surface of something
  • An expression using mouth, nose, eyes etc.
  • Front part of the head where eyes, mouth etc. are
  • Characteristics you show in public
  • verb
  • To cover a surface with something like paint
  • To deal with a problem or responsibilities
  • To look toward; point in a certain direction

chronic

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US / 'krɒnɪk /

UK / ˈkrɑnɪk /

B1
  • adjecitve
  • Always or often doing something, e.g. lying
  • (Of disease) over a long time; serious

pop

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US / pɒp /

UK / pɑp /

B2
  • adjecitve
  • Type of music or art popular with many people
  • noun
  • Sweet soda drink
  • verb
  • To cause something to open or burst suddenly
  • To go to or in a place for a brief period of time

regularly

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US / ˈregjələli /

UK / ˈregjələrli /

B1
  • adverb
  • At the usual time each day, week, or month

those

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US / ðəʊz /

UK / ðoz /

A1
  • determiner
  • The people or things we are talking about
  • pronoun
  • The objects far from the speaker

just

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US / dʒʌst /

UK / dʒʌst /

A1
  • adjecitve
  • Proper or appropriate; as is deserved
  • Doing or being what is right or fair
  • Legally correct; having enough evidence
  • adverb
  • Almost; nearly
  • Exactly at the time of
  • Exactly (the same as, like)

overstretch

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US / ˌəʊvəˈstretʃ /

UK / ˌoʊvərˈstretʃ /

C2
  • verb
  • To demand more time, energy or money than there is

stroke

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US / strəʊk /

UK / strok /

B1
  • noun
  • When blood cannot get to brain, causing damage
  • Mark made by a pen, pencil or brush
  • One movement of oars on a boat
  • verb
  • To rub your hand in a caring way on something

big

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US / bɪɡ /

UK / bɪɡ /

A1
  • adjecitve
  • Popular
  • Serious
  • Large

let

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US / let /

UK / lɛt /

A1
  • verb
  • To allow someone to do something
  • Introducing a suggestion to do something together
  • To rent a house, etc. to others

the

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US / ðə /

UK / ðə /

A1
  • article
  • Used to refer to something already mentioned
  • Used to show there is only one of something
  • determiner
  • Used to describe all of a family

this

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US / ðɪs /

UK / ðɪs /

A1
  • adjecitve
  • Used to indicate something already been discussed
  • Used to indicate something happening around now
  • adverb
  • An indication by a physical motion or gesture
  • A specific amount of
  • determiner
  • Person, thing, or idea near you
  • pronoun
  • Person, thing that has already been discussed

also

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US / 'ɔ:lsəʊ /

UK / ˈɔlso /

A1
  • adverb
  • In addition; too; in a similar way

how

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US / haʊ /

UK / haʊ /

A1
  • adjecitve
  • To what degree? in what amount?
  • adverb
  • (Used to explain the way to do something)
  • exclamation
  • For what purpose or reason?
  • (Used to ask someone or something's condition)

kind

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US / kaɪnd /

UK / kaɪnd /

A1
  • adjecitve
  • In a caring and helpful manner
  • friendly and considerate
  • noun
  • One type of thing

you

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US / jʊ /

UK / ju /

A1
  • pronoun
  • Person someone is speaking or writing to
  • Person or people in general

deep

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US / di:p /

UK / dip /

A1
  • adjecitve
  • Complex and important
  • Extreme or intense
  • Going far down from the surface
  • Low in pitch, as a sound
  • adverb
  • At a certain distance beneath the surface

half

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US / hɑ:f /

UK / hæf, hɑf /

A1
  • adjecitve
  • Not complete
  • adverb
  • Partly; somewhat
  • noun
  • One of two equal periods of game time in a sport
  • The part you get when one is divided into two;

broad

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US / brɔ:d /

UK / brɔd /

A2
  • adjecitve
  • General; not detailed
  • Wide; from the shorter two sides to the other

less

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US / les /

UK / lɛs /

A1
  • adjecitve
  • Smaller in amount or degree
  • adverb
  • To a smaller degree
  • noun
  • A smaller amount
  • preposition
  • With the subtraction of

crack

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US / kræk /

UK / kræk /

B1
  • noun
  • Attempt to achieve a goal or objective
  • Unexpected and hard hit to the body
  • Joke or impolite comment about something
  • Sound that is short, unexpected and loud
  • Small gap between two things or parts of things
  • verb
  • To attempt to achieve a goal or objective
  • To hit someone or something hard and unexpectedly
  • To tell (a joke)
  • To solve a challenging problem or mystery
  • To make a sound that is short, unexpected and loud
  • To lose control, e.g. under pressure; break down
  • To break so lines appear, but it is not in pieces

below

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US / bɪ'ləʊ /

UK / bɪˈlo /

A1
  • preposition
  • In a lower position, place, or level

loose

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US / lu:s /

UK / lus /

A2
  • adjecitve
  • (Idea, thought, or work) unclear or imprecise
  • Not tightly attached or held
  • Not being attached to or contained within anything
  • Not tightly controlled, organized, or governed
  • verb
  • To shoot or fire something from a gun

make

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US / meɪk /

UK / mek /

A1
  • noun
  • Product made by a particular company; brand
  • verb
  • To arrange or prepare something e.g. dinner
  • To get to (a place) on time
  • To gain the status of (teacher, lawyer, etc.)
  • To create something by putting things together
  • To earn a certain amount of money at a job
  • To cause or force a person to do something
  • To cause something to happen or be formed

pump

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US / pʌmp /

UK / pʌmp /

B1
  • noun
  • A device more moving liquids
  • Light woman's shoe
  • verb
  • To make liquid or gas flow in a particular direction
  • To make water/other liquid move using a machine
  • To move in or out, or up and down quickly
  • asking for information in an indirect way

hydrate

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US / 'haɪdreɪt /

UK / ˈhaɪˌdret /

C2
  • verb
  • To give or add water to something or someone

into

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US / 'ɪntə /

UK / ˈɪntu /

A1
  • preposition
  • Moving or going inside something
  • In the same direction as; in the direction of
  • So as to become; taking the state of

other

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US / 'ʌðə(r) /

UK / ˈʌðər /

A1
  • adjecitve
  • A thing different from that mentioned
  • determiner
  • (Something) else; not the first (one)
  • pronoun
  • Being the one and only thing of that category

lead

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US / li:d /

UK / lid /

A1
  • adjecitve
  • Being the main part in movies or plays
  • noun
  • Wire for electricity, computer, etc.; cable
  • Information that could help to solve a crime
  • Main part in a play or movie
  • Heavy, gray metal element
  • Rope used to tie something to stop it escaping
  • Act of being at the front in a race or game
  • verb
  • To show the way or guide others
  • To be at the front of a race or game
  • To travel in front of; go in advance of others

pull

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US / pʊl /

UK / pʊl /

A1
  • noun
  • Act of breathing in smoke, as from a pipe
  • Force something has that draws other things to it
  • Using your hands to move something to you
  • verb
  • To breathe in smoke, as from a pipe
  • To hold something and move it toward you
  • To remove something by force

one

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US / wʌn /

UK / wʌn /

A1
  • pronoun
  • You; we; people in general; someone
  • The thing or person previously referred to
  • adjecitve
  • Used to refer to people generally
  • Being a strong example of (something mentioned)
  • number
  • Number 1

than

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US / ðən /

UK / ðən /

A1
  • conjunction
  • Used to compare two things that are not equal

action

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US / 'ækʃn /

UK / ˈækʃən /

A2
  • noun
  • Something that a person or thing does
  • verb
  • To act to do something

get

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US / ɡet /

UK / ɡɛt /

A1
  • verb
  • To become affected by illness or disease
  • To begin to feel or understand an emotion or idea
  • To send or bring someone or something home, etc.
  • To go somewhere to obtain something
  • To (cause to) do a particular thing
  • To obtain, receive or be given something
  • To currently have
  • To prepare for use
  • To understand something being said or read

first

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US / fɜ:st /

UK / fɚst /

A1
  • adjecitve
  • 1st; Coming before all others in time or place
  • noun
  • Something that has not happened before
  • Position of the winner of a competition

obvious

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US / ˈɒbviəs /

UK / ˈɑbviəs /

A2
  • adjecitve
  • Easily understood and clear; plain to see

serious

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US / ˈsɪəriəs /

UK / ˈsɪriəs /

A1
  • adjecitve
  • Giving something great energy or sincerity
  • Needing thought or concentration; important; grave
  • Being sincere about something; not joking

colour

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US / ˈkʌlə(r) /

UK / ˈkʌlɚ /

A1
  • noun
  • Quality of things you can see, e.g. red, blue
  • Pink or red in your face, e.g. after being ill
  • The shade of someone's skin e.g. black, or yellow
  • verb
  • To change or affect someone's opinion
  • To make something colorful using colored pencils

comment

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US / 'kɒment /

UK / ˈkɑmɛnt /

A2
  • noun
  • Something you say, giving an opinion; remark
  • verb
  • To say something that gives your opinion

down

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US / daʊn /

UK / daʊn /

A1
  • adjecitve
  • Being sad, sick, or unhappy
  • Not operating, working, or functioning as expected
  • adverb
  • In a sitting or lying position
  • Towards or on the ground, floor, or bottom
  • Written or copied onto a piece of paper or book
  • noun
  • A period of play in American Football
  • The soft, smooth hairs that cover a bird's body
  • preposition
  • Along something's path, course, or direction
  • Going from a higher position to a lower position
  • verb
  • To eat or drink very quickly and without stopping

node

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US / nəʊd /

UK / noʊd /

B1
  • noun
  • A junction point in a network or stem
  • Raised area caused by a mass of cells in the body

then

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US / ðen /

UK / ðɛn /

A1
  • adverb
  • A time that is not now
  • Following another thing in time or arrangement
  • Following on reasonably from what was just stated
  • At that time, not now

cause

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US / kɔ:z /

UK / kɔz /

A2
  • noun
  • Belief, goal or organization that people support
  • Reason for
  • verb
  • To make something happen; create effect or result

cheer

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US / tʃiə /

UK / tʃɪr /

A2
  • noun
  • Feeling of happiness or optimism
  • A loud shout of encouragement or approval
  • A toast used when raising your glass to drink
  • verb
  • To give a loud shout of encouragement to someone
  • To make someone feel happier or less worried

seconds

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US / 'sekəndz /

UK / 'sekəndz /

A1
  • other
  • Units of time; one sixtieth of a minute
  • Short periods of time you wait for someone
  • verb
  • To agree to support a proposal at a meeting

about

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US / ə'baʊt /

UK / əˈbaʊt /

A1
  • adverb
  • To be ready to; going to
  • Nearly; approximately; roughly
  • Near; next to; close to
  • In every direction; in the area of
  • preposition
  • Concerning or of (a topic)

again

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US / ə'ɡen /

UK / əˈɡɛn /

A1
  • adverb
  • One more time, once more

different

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US / ˈdɪfrənt /

UK / ˈdɪfrənt /

A1
  • adjecitve
  • Not of the same kind; unlike other things

even

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US / 'i:vn /

UK / ˈivən /

A1
  • adjecitve
  • Being equal in influence, power, possibility etc.
  • Being divided equally or fairly
  • (Of teams/contest) with similar chances of success
  • Smooth, level, or regular
  • Can be divided by 2; ending in 2, 4, 6, 8, or 0
  • At a regular, equally steady manner
  • Remaining steady and unchanging
  • adverb
  • (When this is surprising) as well; too
  • (Used to compare two things/stress the difference)
  • verb
  • To make something level; to flatten
  • To make something equal

people

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US / 'pi:pl /

UK / ˈpipəl /

A1
  • noun
  • Persons sharing culture, country, background, etc.
  • Men, Women, Children

like

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US / laɪk /

UK / laɪk /

A1
  • adjecitve
  • Being equal in status or kind to something else
  • Similar; the same
  • adverb
  • For example
  • preposition
  • Used as a filler; used to ad emphasis
  • In a way similar to the way something is done
  • Such as; for example
  • verb
  • To want to
  • To find something pleasing; to prefer something

sit

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US / sɪt /

UK / sɪt /

A1
  • verb
  • To take an exam
  • To be in a resting position on a chair
  • To provide seating for people
  • To remain in a still position while being painted

prefer

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US / prɪˈfɜ:(r) /

UK / prɪˈfɚ /

A1
  • verb
  • To like something better than something else

vein

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US / veɪn /

UK / ven /

B1
  • noun
  • Tube that returns blood from the body to the heart
  • Mood or particular turn of mind
  • Thin line of something that has a different color

that

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US / ðæt /

UK / ðæt, ðət /

A1
  • adjecitve
  • The person or thing being talked about
  • Used to identify something both the speakers know
  • adverb
  • Used to reinforce adjectives and adverbs
  • To such a degree
  • conjunction
  • Used to connect a noun clause
  • Used to introduce an adverbial clause
  • Used to introduce a noun clause
  • determiner
  • Used as a noun to refer to something
  • pronoun
  • Referring an object far away
  • Used to refer to the relative pronoun ‘which’

bend

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US / bend /

UK / bɛnd /

A2
  • noun
  • When a road changes direction; turn
  • verb
  • To become curved or no longer straight
  • To move your body so that it is not straight up
  • To turn in a different direction, as a road
  • To use force to make an object not straight

find

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US / faɪnd /

UK / faɪnd /

A1
  • noun
  • Object discovered by chance
  • Things that have been discovered from searching
  • verb
  • To become aware of something that is happening
  • To discover or meet by chance
  • To decide if someone is guilty of a crime, or not
  • To learn through study, research, or effort
  • To discover something by looking for it

lymph

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US / lɪmf /

UK / lɪmf /

C1
  • noun
  • Clear fluid containing white blood cells

great

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US / ɡreɪt /

UK / ɡret /

A1
  • adjecitve
  • Very large in size
  • Very important
  • Very good; fantastic; wonderful
  • adverb
  • Very good; better than before
  • noun
  • Successful and well-admired person

moisturize

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US / ˈmɔɪstʃəraɪz /

UK / ˈmɔɪstʃəˌraɪz /

B1
  • verb
  • To apply moisturizer or cream to (skin)

watch

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US / wɒtʃ /

UK / wɑtʃ /

A1
  • noun
  • Period of time someone is responsible for guarding
  • Device you wear on your wrist that shows the time
  • Official warning statement, e.g. of bad weather
  • verb
  • To keep in check, manage, or control something
  • To look at something for entertainment, e.g. TV
  • To guard a place or people; protect child, etc.
  • To look at carefully to work out what is happening
  • To protect and care for someone or something

tend

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US / tend /

UK / tɛnd /

A2
  • verb
  • To move or act in a certain manner
  • To take care of
  • To regularly behave in a certain way

bottom

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US / 'bɒtəm /

UK / ˈbɑtəm /

A2
  • adjecitve
  • Concerning the part under something, e.g. a vase
  • noun
  • The part of your body you sit on
  • Lowest position, often in a company or contest
  • Lowest part of something; part on which it rests
  • Lowest level, part or point of an object
  • The part under something, e.g. a vase
  • verb
  • To hit the lowest part of something

dig

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US / dɪg /

UK / dɪɡ /

A2
  • verb
  • To move material to create a hole

right

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US / raɪt /

UK / raɪt /

A1
  • adjecitve
  • Correct or true
  • The south side of you looking at the rising sun
  • adverb
  • Exactly in a place or time
  • Being appropriate for a particular event
  • In a straight or direct manner
  • noun
  • Something you are legally or morally allowed to do
  • Ideal of what is just and good
  • Political view based on conservatism
  • verb
  • To fix something previously wrong or unjust
  • To make upright, as a boat that has turned over

can

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US / kæn /

UK / kən,kæn /

A1
  • noun
  • A metal container for storing food
  • other
  • Able to; have the skill to; have the time to
  • verb
  • To have permission to
  • To be possible to do
  • To preserve food by sealing it in a metal container

food

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US / fu:d /

UK / fud /

A1
  • noun
  • What people and animals eat to live
  • Things taken in by plants to maintain life
  • A particular style or type of cooking, e.g. Asian

not

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US / nɒt /

UK / nɑt /

A1
  • adverb
  • Word indicating the negative
  • (Used to form the negative of verbs)

angle

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US / ˈæŋgl /

UK / ˈæŋɡəl /

B1
  • noun
  • Place where two lines or surfaces meet

firstly

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US / ˈfɜ:stli /

UK / ˈfɚstli /

A2
  • adverb
  • Before anything else

potassium

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US / pəˈtæsiəm /

UK / pəˈtæsiəm /

B2
  • noun
  • A common, soft, silvery white metal with many uses

avoid

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US / ə'vɔɪd /

UK / əˈvɔɪd /

A2
  • verb
  • To prevent from happening
  • To stay away from

significant

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US / sɪgˈnɪfɪkənt /

UK / sɪɡˈnɪfɪkənt /

A2
  • adjecitve
  • Large enough to be noticed or have an effect
  • Having meaning; important; noticeable
  • (Statistics) being clearly different

sock

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US / sɒk /

UK / sɑ:k /

A1
  • noun
  • Covering for your feet, worn under shoes
  • verb
  • To strike with your closed hand

preferably

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US / 'prefrəblɪ /

UK / ˈprɛfərəblɪ /

A2
  • adverb
  • In a way that would be better

want

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US / wɔnt /

UK / wɑnt, wɔnt /

A1
  • noun
  • Something you desire or wish for
  • State or condition of poverty
  • verb
  • To desire or wish for something; hope for a thing

weight

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US / weɪt /

UK / wet /

A2
  • noun
  • How heavy something is
  • Metal object to measure how heavy something is
  • Importance, power, and influence person, thing has
  • A source of worry, sadness, or emotional stress

video

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US / 'vɪdɪəʊ /

UK / ˈvɪdiˌo /

A2
  • adjecitve
  • Of a moving film, with sound
  • noun
  • Recording capturing action with sound
  • verb
  • To make a moving film of, with sound

ankle

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US / ˈæŋkl /

UK / ˈæŋkəl /

B1
  • noun
  • Region or joint between the foot and the leg

final

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US / ˈfaɪnl /

UK / ˈfaɪnəl /

A1
  • adjecitve
  • That will not be changed; permanent
  • Being the last thing in a series
  • noun
  • Last game in a series in a competition

subscribe

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US / səb'skraɪb /

UK / səbˈskraɪb /

B1
  • verb
  • To regularly pay to receive a service

please

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US / pli:z /

UK / pliz /

A1
  • adverb
  • Used when you politely ask people for things
  • verb
  • To entertain someone, by dancing, singing etc.
  • To make someone happy by doing something

really

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US / ˈri:əli /

UK / ˈriəˌli, ˈrili /

A1
  • adverb
  • Used to stress something that is said; definitely
  • In a true or accurate manner
  • Very

stomach

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US / 'stʌmək /

UK / ˈstʌmək /

A2
  • noun
  • Place in the body where food is processed
  • verb
  • to be able to accept something unpleasant

but

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US / bət /

UK / bʌt,bət /

A1
  • conjunction
  • Used before you say something different, opposite

compression

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US / kəm'preʃn /

UK / kəmˈprɛʃən /

B2
  • noun
  • Act of reducing something in time, size, quantity

especially

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US / ɪˈspeʃəli /

UK / ɛˈspɛʃəli, ɪˈspɛʃ- /

A1
  • adverb
  • More than usual; extremely

finish

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US / ˈfɪnɪʃ /

UK / ˈfɪnɪʃ /

A1
  • noun
  • End of something; completion
  • Final coat (of paint) applied to a surface
  • verb
  • To use or consume all of something
  • To reach the end; to complete something
  • To put a final surface (e.g. paint) on something

good

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US / ɡʊd /

UK / ɡʊd /

A1
  • adjecitve
  • Proper, appropriate or right
  • (Of an amount) enough; plenty
  • Excellent; high quality
  • Acting well or properly; of moral character
  • In a positive or happy emotional state
  • noun
  • Advantage or benefit
  • Subtitles section
  • Here's the six best things you can do to reduce swollen legs and swelling in your feet and ankles.
  • First up, always get any swelling of your legs diagnosed by a doctor because some of the causes are serious conditions and they shouldn't be ignored.
  • Right, one of the most important things to do if you get swollen legs is to move.
  • The calf muscles in particular help to pump the blood back up to the heart, so here's some exercises to get the fluid moving.
  • You can do these exercises sitting or lying down, but try to do them lying face up if you can, with your feet up on some pillows to help drain your legs.
  • Start face up with hips and knees bent to about 90 degrees, and move your knees up and down as if you're cycling.
  • Do that for about 15 seconds or so to work the muscles in the upper legs.
  • Then do a kicking motion a bit like you're swimming.
  • Do that for 15 seconds on different angles to work the muscles around the knees.
  • Then finish up with 10 ankle circles in both directions, preferably with the legs raised on pillows.
  • The most important motion overall is pumping the foot up and down.
  • But if we do some circles, we bring some other muscles into the action to get more out of it.
  • Walking and cycling both use a lot of this ankle pumping motion.
  • So try to do a bit of one or both of those regularly.
  • You can also do some of those ankle pumping motions when you're sitting, doing things like watching TV or reading, either with your legs up or down.
  • Lymphatic drainage massage is another great way of getting the lymph fluid out of your legs.
  • Again, I prefer to do this lying face up with your legs on pillows to help drainage, but if you prefer, you can do this seated with your legs up if it makes it easier for you.
  • Just be sure not to do this if you have a leg swelling that is red, hot, or tender, as that can be a sign of deep vein thrombosis or DVT.
  • Start off by breathing into the abdominal area.
  • Breathing so that your stomach goes up and down, as this stimulates the abdominal lymph nodes which help to drain the legs.
  • Try to maintain this way of breathing as you massage your legs.
  • Then start massaging the legs with broad strokes of both hands, moving fluid under the skin in the direction of the heart.
  • Begin at the top of the legs to clear that area first, rather than starting at the feet to avoid fluid build-up.
  • Start off with the top half of the thigh, using several strokes at the back, and then several strokes at the front.
  • You can do more in any area if you want.
  • Then move on to the bottom half of the thigh, firstly at the back, and then at the front.
  • Then the upper part of the lower leg.
  • The lowest section around the ankles.
  • And then the foot.
  • You can linger longer on the puffiest areas.
  • In general, you want to raise your legs when you can.
  • So if you're sitting for a period of time, try to pop one or both legs up on something.
  • And if you bend your legs slightly, it helps to avoid overstretching your hamstrings.
  • You can even sleep with your legs raised slightly, but it's best to check with your doctor first before lying all night like this, because you don't want to do this if you have some medical conditions, especially to do with the heart.
  • Compression socks or tubing can help to stop the fluid from building up too.
  • Try to find socks that have progressive pressure, more compression at the bottom and looser and less compression at the top.
  • But just don't pull them up over your knee, keep them below the knee and make sure that they don't dig in too much at the top so they don't cause a tourniquet kind of pressure.
  • Tubing can go all the way up your leg if needed and can be skin coloured so it's a bit less obvious.
  • Diet can make a big difference in some people.
  • Make sure that you keep well hydrated, reduce your salt intake because salty foods can add substantially to swelling, and make sure you're getting sufficient magnesium and potassium.
  • The last thing is the importance of managing any excess weight if you can, because there's a significant correlation between excess weight and leg swelling.
  • I'll leave a final tip for those people with chronic leg swelling.
  • If you find that the skin on your swollen legs tends to get dry, make sure you keep them clean and well moisturised, because any cracks in the skin can lead to infection, which can get very serious.
  • Okay, there you go.
  • I hope you liked the video.
  • If you did, please consider liking and subscribing because it always really helps.
  • And let me know how you go in the comment section below.
  • Okay, cheers.