Ten Simple Things You Can Do to Get Healthy and Stay Healthy
Eat a Healthy Breakfast
As
we work with patients to improve their diet, we continue to be amazed
at how few people eat breakfast. Most either skip it entirely, or drink
coffee and eat sugary pastries instead.
A healthy breakfast is the
cornerstone of a good diet. It is a meal that provides the opportunity
to eat a serving of whole grains, a digestible protein, and have a
serving or two of fruit. The energy from a healthy breakfast can carry
you through your morning in a more stable way than by eating stimulating
foods such as sweets and coffee.
Studies have shown, for example,
that people can lower their cholesterol by eating breakfast. This is
due to several factors. Breakfasts tend to be high in fiber (fruit,
oatmeal, whole grain cereals) which absorb cholesterol in the intestines
for removal from the body. More importantly, however, when we skip
breakfast, our bodies go for 10-16 hours with no outside source of
energy. Our chemistry begins to shift to a mode of starvation, which
increases appetite and changes how our bodies regulate blood sugar. We
then tend to crave high fat and high carbohydrate foods and binge later
in the day, resulting in taking in more calories than we need just as
our bodies are primed to store energy in the form of fat.
If you
are trying to improve your diet and nutrition and stay healthy as you
age, eat a good breakfast every day. Vary your foods and try to get some
protein if you have problems regulating your blood sugar.
To get
you started, here's a recipe for the Immune Support Breakfast which is
very popular with students at the naturopathic medical colleges. We eat
this a few mornings a week at our house.
Recipe:
4 cups rolled oats
2 cups oat bran
1 cup lecithin granules
1 cup flax seeds, finely ground
1 cup milk thistle seeds, finely ground
1-2 cups sunflower seeds
1-2 cups almond slivers (toasted or untoasted)
1-2 cups raw cashew pieces
Optional: raisins or other dried fruit to taste
Mix
ingredients and store in an airtight container, such as Tupperware. In
the morning, soak 3/4 to 1 cup of the mixture in soy milk, rice dream or
juice for 30 minutes. Before eating, stir in 1-2 tablespoons of flax
seed oil. Add fresh fruit if desired.
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Drink Water
Drink at least eight 8oz. glasses of water a day.
Thoreau
said that water is the drink of the wise man. Water is fundamental to
all life on earth. Our bodies are made up of 60% water. It is involved
in every function in the body, including circulation, digestion,
absorption of nutrients and the transmission of electrical currents in
the body which control our nerves, muscles and hormones. Due to its
importance in proper elimination and detoxification, I'm fond of saying
"The solution to pollution is dilution," as water facilitates the
elimination of waste products through urination, sweating, defecation,
tears and mucus which line our respiratory and digestive tracts.
While
we get water in many foods we eat and beverages we drink, pure water is
often the best form to ingest. A recent study surveyed peoples' various
aches and pains, energy levels and sense of well-being. When they were
instructed to drink 8 glasses of water a day and their symptoms were
reevaluated, notable improvements were seen in improved energy levels,
fewer aches and pains, and generally improved sense of health. Adequate
water is an extremely inexpensive and efficacious health practice.
Water
quality is very important. In many areas of the country, tap water may
contain lead, radon, nitrates and other potentially toxic chemicals.
Additionally chlorine and chloramines are placed in municipal water to
decontaminate it. Recently, San Francisco changed from using chlorine to
using chloramine. Flouride in water supplies is a controversial topic
with some studies suggesting health risks associated with fluoridation.
For
these reasons, I recommend using clean sources of water and the use of
solid carbon filters, such as Multi-Pure, or reverse osmosis filters.
Avoid water that is in soft plastic containers, particularly in hot
climates, as these can leach plastics into the water. Nalgene bottles
are a good type for storing and transporting filtered water.
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Take a Good Quality Multivitamin/Mineral Supplement
Eating
a health-promoting diet is an essential component of good health. While
it seems to be common sense that eating a healthy diet provides all of
the vitamins and minerals we need to enjoy good health and reduce the
risk of chronic disease, numerous scientific studies have shown that
using good quality nutritional supplements can go beyond addressing
nutrient deficiencies and help you achieve optimal health.
A
recent study commissioned by Wyeth Consumer Health found that daily use
of a multivitamin by older adults is a relatively inexpensive yet
potentially powerful way to stay healthy. The group studied the effects
of taking multivitamins on five diseases: coronary artery disease,
diabetes, osteoporosis, prostate cancer and colorectal cancer.
These
researchers estimated that providing a daily multivitamin to the
elderly would result in a five-year potential health care cost savings
of approximately $1.6 billion, and avoidable hospitalization for heart
attacks of approximately $2.4 billion because of improved immune
functioning and a reduction in the relative risk of coronary artery
disease.
There is evidence that both clinical and subclinical
nutrient deficiencies are common in the US. In recent years, the US
government has commissioned a number of comprehensive studies (HANES I
and II, Ten State Nutrition Survey, etc) to determine the nutritional
status of the US population.
These studies in general reveal that
marginal nutritional deficiencies exist in approximately 50% of the US
population, and that for some selected nutrients and selected age
groups, more than 80% of people consumed less than the RDA (recommended
daily allowance). While it is theoretically possible for us to get all
of the vitamins and minerals we need from our diets, the evidence
suggests the reality is many of us do not. Taking a multiple vitamin and
mineral formula can in many ways be viewed as cheap health insurance.
While
most Americans are deficient in some vitamins and minerals, the level
of deficiency is not often obvious. Severe vitamin C deficiency as seen
in scurvy is rare, though evidence suggests that marginal, or
subclinical, vitamin C deficiency is quite common.
So, what do I
mean by a good quality nutritional supplement? First of all, it is not a
one-a-day RDA vitamin/mineral combination. RDA guidelines were
originally developed to reduce the rates of severe deficiency diseases
such as scurvy and pellagra. There is much scientific evidence that the
optimal levels for many nutrients, especially the antioxidant vitamins
such as vitamins C and E, are significantly higher than the RDAs for
these vitamins. RDAs also do not take into account environmental and
lifestyle factors, such as smoking, alcohol consumption and exposure to
toxins that affect how we absorb and utilize vitamins and minerals.
A
good quality supplement, in my opinion, contains higher levels of
antioxidant vitamins and minerals. It also balances the minerals and
vitamins in proper ratios for absorption and utilization by the body and
contains few if any binders, excipients and other additives. While not
necessary for many people, I often use ones with hypoallergenic
ingredients to avoid reactions in sensitive people. Finally, vitamins
and minerals should be in safe amounts and chemical forms that absorb
well and are easily utilized by the body.
What this means is most
good quality vitamin and mineral supplements are in the range of four to
six tablets or capsules per day. I can recommend a specific formula to
address your needs and advise taking two or three with both breakfast
and dinner. This simple step can go a long way to insure you are not
deficient in important nutrients, and is often a core part of one's
treatment plan. Typical monthly costs are approximately $1 per day for
most formulas, and I prefer the Pure Encapsulations products as well as
NF's Women's Formula.
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Connect with Other People
By
our very nature, humans are social animals. We nurture our young, form
families and identify ourselves as part of larger social groups such as
circles of friends, neighborhood ties, and memberships in clubs and
organizations. Connecting with other people and forming bonds of
communication and intimacy nourish our emotional and spiritual health as
much as a healthy diet nourishes our bodies.
In this day and age,
people can become increasingly cut off from others, leading to an
increase in the prevalence of depression and feelings of isolation. Many
go through their day-to-day lives surrounded by other people without
making meaningful connections. The increasing use of the internet is a
mixed blessing, allowing us to connect with other people via email and
chat groups while remaining in the isolation of our homes. While the
internet makes us feel connected, these communications lack the physical
components of touch, body language and face to face communication.
We
know that physical touch is extremely important to good health. Studies
done in the 1930's in orphanages have shown that infants who are
touched and picked up thrive and grow faster than those who are left
alone in their cribs. Being touched in our early lives has been shown to
help our brains and nervous systems develop in healthy ways.
As
Dean Ornish, MD, states in his book Love & Survival, the healing
power of love and relationships has been documented in an increasing
number of well-designed scientific studies. In one study involving
almost ten thousand married men, those who answered "yes" to the simple
question, "Does your wife show you her love?" had significantly less
angina (heart pain) even when they had high levels of risk factors such
as elevated cholesterol, high blood pressure, diabetes and EKG
abnormalities.
In other words, no matter how well people manage
the physical risk factors in heart disease, the major killer of US
citizens, our perceptions of love and connections to others is a major
risk factor that is often overlooked by ourselves and our doctors.
In
another study, researchers at Johns Hopkins tested and followed male
medical students in the 1940's in order to determine if the quality of
human relationships might be a factor in the development of cancer.
Those who subsequently developed cancer were more likely to have
described a lack of closeness with their parents than their healthy
classmates, even 50 years later. Father-son relationships were
particularly important to these male medical students.
Dr. David
Spiegel, in a landmark study of women with metastatic breast cancer,
found that women who regularly met for 90 minutes weekly for one year to
express their feelings about their illness in a supportive environment
lived on average twice as long as did other women who were not part of a
support group.
The list of studies supporting the notion that
intimacy, love and connections with others play an important role in our
physical, mental, emotional and spiritual well-being is growing
everyday.How can we stay connected with others in an increasingly
disconnected world? There are many ways to do this. Keeping in regular
communication with our families and friends, even if separated by
distance, can maintain a level of intimacy and connection.
Expressing
our love and affection to our partners and loved ones on a regular
basis promotes intimacy and opens our hearts. Becoming involved in
neighborhood organizations and groups that share our common interests
increases our connections with our neighbors and creates bonds with
those in our community, growing our circle of friends. Learning the
names of people we interact with in little ways on a regular basis and
greeting them personally grows our sense of connectedness with others.
I
would be remiss if I didn't include the role our pets play in fostering
good health and connections with others. Pets have been shown to play
hugely important roles in our mental and physical well-being, especially
in the elderly, people dealing with chronic diseases, and people who
live alone and feel isolated. Fortunately, San Francisco, recognizing
this as an important public health issue, recently passed a law allowing
people with specific needs such as the above can obtain a waiver to
have pets in rental units that traditionally do not allow pets.
Our
connection with others is an important part of what makes us healthy,
and creating positive relationships provides a healing influence on our
society at large. Make an effort to connect with others on a daily basis
and I guarantee your happiness and sense of wellness will increase.
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Express Your Emotions Appropriately
Traditional
Chinese Medicine (TCM) has always recognized that emotional factors
play an important role in health and illness and notes seven emotions
that particularly affect the body: joy, anger, sadness, grief,
pensiveness, fear and fright. These emotions are not by themselves
thought to be pathological and all constitute emotional aspects of
healthy people. However, if any of these emotions are excessive over a
long period of time or arises suddenly with great force, it can generate
imbalances and illness.
Many theories of disease causation in TCM
are based on inappropriate expression of emotions which leads to
physical and mental symptoms. For example, inappropriate expression of
anger is thought to affect the Liver. People who feel frustrated or
irritable are often not expressing their underlying anger appropriately
by talking about it or by creating change in their lives to relieve
their frustration. This affects the function of the liver which helps
promote the smooth flow of qi, or life energy, in the body.
Consequently, this can lead to depression, achiness in the body,
constipation, and inappropriate outbursts of anger. If the imbalance
persists long enough, western diagnoses such as hypertension or tension
headaches may result.
If holding in emotions or expressing them in
inappropriate ways can lead to health imbalances which may lead to
illness, endeavoring to express our positive and negative emotions in
appropriate ways can be as preventive as exercising or eating a balanced
diet. In our society, this takes awareness and careful choices of words
as the expression of "negative" emotions such as anger or sadness is
often discouraged socially. Nonetheless, it is important to be in touch
with our feelings and to express them in an authentic way.
One way
to appropriately express anger is through the use of "I" messages.
Instead of saying "You make me so angry when you...," try instead saying
"When you ...., I feel......" This takes ownership for feelings and
provokes less defensiveness in the other person.
Learning to be in
touch with emotions, expressing ourselves appropriately, and letting
things go-it is not easy but produces rewards in enriching our emotional
lives and our relationships and connections with others.
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Eat Fruits and Vegetables
If
you've heard it once, you've heard it a thousand times: Eat your fruits
and vegetables! You probably already know that you are supposed to eat
plenty of fresh produce every day. Here are some compelling nutritional
facts that tell you why, as well as information about just how to go
about getting enough into your diet.
Fruits and vegetables supply
many nutrients that are important for your health. For example,
dark-colored berries contain proanthocyanidins which are potent
antioxidants. These, in turn, scavenge free-radicals (which cause cell
damage), slow aging, and fight cancer. The orange color of carrots and
sweet potatoes indicate their high levels of beta-carotene which the
body converts into vitamin A. This vitamin is important for healthy skin
and eyes. Popeye's favorite, spinach, is a good source of vitamin A,
vitamin C, iron and calcium. All fruits and vegetables supply the body
with fiber needed for cholesterol regulation and proper bowel function.
Ok,
so now you know why, but how? Whether you eat them raw or cooked,
steamed or stir-fried, whole, chopped or mashed, it is best to start
with fresh organic produce. Frozen is also good because the nutrients
are fairly well preserved by freezing. Rather than getting too caught up
in how many servings to eat, what constitutes a serving, or how many
cups to eat for your caloric needs, I suggest you use the following
helpful tips:
- Emphasize vegetables in your meals, and choose fruits for snacks or dessert.
- Eat the "rainbow"-Everyday choose fruits and vegetables that make a rainbow of at least 3 different colors.
- Include dark green leafy vegetables every day.
- The brightest and deepest colors indicate the highest levels of nutrients.
- Eat a variety of plant parts: leaves, stems, roots, flowers and fruit.
- At lunch and dinner, aim for half of your plate being vegetables. (And I don't mean french fries!)
One
great way to be sure to have a fresh supply of organic and
locally-grown produce is to join a Community Supported Agriculture (CSA)
program. Here in California, we are lucky to have so many wonderful
farms nearby. Many of them offer CSA programs that provide consumers
with direct access to economical farm-fresh produce. By paying a
membership fee of $15-25 per week, you will receive a box of produce as
well as a newsletter with recipes and information about the farm.
Typically, you would pay quite a bit more than this at the store for the
same amount of food. This system provides the farmers with another way
to reach consumers and helps them with the investments necessary to grow
quality fruits and vegetables.Each CSA is unique in their
offerings. For example, there may be different sized boxes, weekly or
biweekly delivery, home delivery or neighborhood pick up locations; some
items like fruit or eggs may or may not be included; and the membership
may be monthly or all season long. Whatever your needs, you can find a
CSA that will work for you. Because CSAs provide a variety of in-season
produce, you may be introduced to vegetables that you don't usually buy
at the store. This is a great way to get in touch with nature's cycles,
try new foods, build a relationship with your farmer, teach your
children about where food comes from, support sustainable agriculture,
and be sure that you eat your fruits and vegetables.
To find a CSA, visit
www.localharvest.org and click the CSA tab then enter your zip code.
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Spend at Least 30 Minutes Outdoors
Sunlight
is every bit as central to our health and well-being as proper
nutrition,clean water, and exercise. Naturopathic Doctors often
recommend that we spend at least 30 minutes a day outdoors. Here are a
few reasons why:
Our bodies make Vitamin D when our skin is
exposed to sunlight. 4-10 minutes in the noon day sun in the southern
US, for example, produces the equivalent of 10,000 to 25,000 IU of oral
Vitamin D. (MIlk, for example, contains 400 IU Vitamin D per quart.)
There is strong evidence for a protective effect of Vitamin D on
healthy bone density, muscle weakness, more than a dozen types of
internal cancers, multiple sclerosis and Type 1 Diabetes. You do not
need to get a sunburn to get adequate vitamin D and suncreens that
block UVB diminish our bodies ability to make Vitamin D.
Sunlight affects moods positively and is a natural antidepressant.
Exposure
to sunlight stimulates the pineal gland to produce melatonin which
plays a role in proper sleep and has been shown to fight cancer.
When
we are outdoors we tend to be more active by walking, hiking, and
enjoying other physical activities. Also, being outdoors puts us in
touch with nature and allows us to see and experience the rhythms and
cycles of the natural world, reducing stress and increasing our sense
of connectedness.
If you live in a new house or work in a modern
office building, you may be exposed to high levels of indoor air
pollution. New buildings are well insulated, trapping gases from
carpets, pesticide and cleaner residues, smoke, dust and other
respiratory irritants. Being outdoors part of the day allows us to get
fresh oxygen and reduces our exposure to indoor irritants.
Finally, by doing a brisk walk for 30 minutes outdoors every day you can accomplish several simple healthy tips at once!
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Do something physically active.
We've
all heard about the importance of maintaining fitness and regular
cardiovascular exercise. However, many of us don't get nearly enough
activity to stay fit, due to sedentary jobs and lifestyles, busy
schedules, etc. Many join gyms only to find a few months later that they
are paying their monthly dues and not showing up for their "workouts".
Regular moderate daily physical activity goes a long way
to help us maintain and improve our fitness. as well as our sense of
well-being. Below are a few ideas to help you find ways to stay active
every day:
Play: Have you ever noticed that adults
workout and children play? Find an activity you really enjoy and you are
more likely to do it more often. Go out dancing. Join a sports team
like ultimate frisbee or softball. Go rollerblading or bicycling. Play
more often.
Walk 15 minutes away from your house and then return:
Walking is one of the best forms of exercise and almost anyone can do
it. A recent study found that people who walked their dog 20 minutes
daily 5 days a week lost 14 lbs in one year and improved their
flexibility and balance. They also felt more positive and energetic. If
you have a dog, walk it every day; if you don't, walk it anyway.
Integrate little walks and activities into your daily routines:
Run small errands without your car – bike, walk, and ride public
transit. Park in the far corner of the parking lot and walk to the front
door. Walk two flights up and three flights down in multi-story
buildings.
Take a hike: Hiking not only gives us a
chance to get in a long walk, it also can take us into the beauty of
nature. We are blessed in the Bay Area to have many urban parks, scenic
waterfronts, and accessible wilderness areas to hike in. Hikes vary
greatly in length and intensity, so choose one that is right for you. If
you have trouble being active on a daily basis, try to plan a weekend
hike for an hour or so.
Be more active with your household chores:
Do vigorous housework (Hey, maybe you'll even save money on
housecleaning too!). If you have a yard, work in your garden. Listen to
music and dance in your living room.
Participate in classes to improve your fitness:
Many local gyms, in addition to weights and treadmills, offer classes
such as step aerobics, pilates, and stretching. San Francisco abounds
with yoga studios, tai chi classes, pilates studios, and Curves
franchises. If scheduling your activity works better for you, consider
which activity speaks to you and go for it. SOMA Acupuncture can help
you find a neighborhood activity that suits you.
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Take some quiet time for yourself.
COMING SOON!
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Keep regular sleep hours.
Insomnia
and sleep problems are major complaints from people these days.
According to the National Institutes of Health, approximately 70 million
people in the USA may be affected by sleep problems with approximately
60% of the US population suffering from some type of chronic sleep
disorder. The use of medications to help people sleep is one
of the fastest growing segments of the pharmaceutical industry. Between
2000 and 2004, the use of sleep medications doubled among adults 20-44
years old, and the use of these medications in children aged 10-19
increased by 85%. Every night we see ads on TV for Ambien, Lunesta and
other sleep aids. Clearly, the promotion of sleep aids is a profitable
endeavor for the pharmaceutical industry.
This trend is
alarming. We know that extended use of sleep medications often makes
insomnia worse over the long term, and many prescription sleep meds can
be habit-forming. These drugs often don't treat the cause of sleep
problems, thus becoming a crutch instead of a cure, and have a plethora
of side-effects. While we know that the use of sleep medications should
be restricted to brief periods of time and used intermittently, it is
very common to see people at our clinic who have used sleep aids for
months or even years at a time.
Fortunately, there are
many natural solutions that address the causes of insomnia and other
sleep problems which have few if any side effects, are cost effective
(or free), and can help improve overall health. One of the most
effective behavioral remedies we've found is keeping a regular bed and
wake time schedule.
Our sleep-wake cycle is regulated by
our brain as part of our circadian, or daily, rhythm. Nervous system
chemicals such as melatonin and cortisol tell our minds and bodies when
it's time to sleep and when it's time to wake up. By keeping regular
sleep hours, we strengthen our natural circadian rhythms which helps us
fall asleep more easily. This is especially true if you have different
schedules on different days of the week. If you're used to getting up at
6 am on weekdays to go to work but sleep in until 10 am on weekends,
your circadian rhythms change as if you flew to the east coast every
weekend. No wonder you're tired on Monday morning!
Try it;
it works well. I haven't used an alarm clock in years unless there was a
special circumstance and find that my body and mind fall in to natural
cycles of the seasons. I get sleepy around 10 pm nightly and naturally
wake up around 6-7 am in the morning, and have good daytime energy
levels. These times vary slightly from winter to summer with changes in
daylight. Make sure you allow 7 to 9 hours in bed nightly to get
sufficient sleep and rest. If events come along that change this rhythm,
that's to be expected; just be sure that the sleep bed and wake times
are generally consistent over the long term.
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Establish a relationship with a doctor you can trust.
By
following a healthy lifestyle, you can greatly reduce the risk of many
acute and chronic diseases; however, no matter how well we take care of
ourselves, we occasionally need health and medical care. Accidents and
injuries happen, acute infections arise, and chronic health issues
require ongoing management. Just as important, preventive and wellness
care such as periodic physical examinations, gynecological check-ups,
dental care, and screening lab tests are tools to look ahead and improve
your chances of preventing or delaying the effects of aging and chronic
disease.There are significant advantages to establishing
ongoing relationships with health care providers who you know and trust.
Early on, your doctor gets to know your relevant medical and family
history, assesses your current health status, and can advise ways to
lead a healthy and balanced lifestyle. Subsequent care insures that
someone is working with you to make sure you are achieving your health
goals, adjusting your plan as necessary and avoiding any potential harm.
In the long run, when health issues arise, there is a partner you can
turn to, to help treat and guide you.
On the other hand,
if you don't have a health care provider, you may be unaware of
underlying health issues such as high blood pressure, high cholesterol
and other predictors of health risk, and seek expensive care at
emergency rooms or with doctors who don't know your health history and
treatment preferences.
Naturopathic doctors, or NDs, are
general health practitioners who specialize in natural medicine. Trained
much like medical doctors in physical examination and diagnosis, NDs
provide preventive health care including review of health history,
physical exam, and screening for disease risk as well as treating common
health conditions. NDs are well trained in nutrition, herbal medicine,
lifestyle factors and other natural therapies to maintain good health as
well as address specific health conditions. An ND on your health care
team can help you live a healthy lifestyle as well as treat many health
conditions in ways that support your innate healing ability.
Having
an MD on your team is also important. Modern medicine is particularly
effective in treating injuries and emergency health conditions, and MDs
have access to strong medicines which can be life-saving. Further, MDs
are well trained in diagnosis and have access to current technology and
procedures such as surgery that can be essential in the proper treatment
of many injuries and diseases. Medical specialists such as orthopedists
and ophthalmologists provide highly qualified treatment for specific
health problems.
Rounding out your health care team may
involve working with an acupuncturist, physical therapist, chiropractor,
or other health care provider either on a preventive basis or to
address specific health issues.
Whoever you choose to be a
member of your health care team, it is important that they know your
goals and your desire to manage your health with an integrative
approach. They should be open to your active involvement in your health
and be willing to coordinate care as needed with other team members.
In
the San Francisco Bay area, we are fortunate to be a member of a group
of health care providers who have joined together in a collaborative
network called Starfish Health Partners. Starfish partners come together
to learn of each other’s practices and ways to work together in the
best interests of their patients. Providers partner with one another to
make referrals where appropriate and are committed to an integrated
approach to health care. To learn more about Starfish, you can visit
their website at
www.starfishpartners.com, and see my Starfish profile and my partners at
http://soma.starfishpartners.com.
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