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Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

 

Menopause – the loss or lack of a period for one or more years – is a natural symptom of aging in a woman. It most normally occurs anytime from the late 40s to early 50s.

Menopause causes several changes in the body and results in a variety of symptoms experienced by two-thirds of menopausal women. All of these symptoms are the result of decreased hormone (estrogen and progesterone) production from the ovaries. These can include anything from hot flashes and weight gain to vaginal dryness and atrophy. It also includes health risks like osteoporosis (bone loss) and osteomalacia (softening of the bones) or even heart disease (1).

However, menopause is not one-size-fits-all. Not all women will have the same experiences menopause. Some women will experience severe complications of menopause while others have more mild symptoms.

 

Top 4 symptoms and health risks associated with menopause

 Again, menopause is not one-size-fits-all, but there are several symptoms and health risks that occur commonly enough to be associated with this phase of the female aging process.

  1. Hot flashes

 Hot flashes tend to be the most common symptom to accompany menopause; occurring in 75% of menopausal women (1).

 Hot flashes can occur at any time of the day or night and are indicated by the body temperature rising. The skin will turn red and blotchy, sweating will occur, and heart palpitations or feelings of dizziness are also possible. 

  1. Weight gain

 Weight around the waist, hips, and thighs can occur during the menopause transition. And although midlife weight gain is also related to aging, lifestyle, and genetic factors, the hormone (estrogen and progesterone) fluctuation associated with menopause can contribute to weight change (2).

 Weight gain as a symptom of menopause may also lead to more serious health risks — high cholesterol, high blood pressure and insulin resistance (3).

  1. Arthralgia (muscle and joint pain)

 Though clinical studies have determined the connection difficult to pinpoint, muscle and joint pain is experienced by menopausal women (4). More than 50% of women have experienced an increase in arthralgia and chronic rheumatic conditions, such as osteoarthritis.

The women who have increased incidence of chronic pain have also been shown to have higher rates of fatigue, poor sleep, sexual dysfunction, and depression as well.

  1. Osteoporosis (bone loss)

The decline in estrogen production during menopause can affect mineralization of the bone. Amounts of calcium in the bones decrease, as does bone density, leading to osteoporosis (1). Many women experience accelerated bone loss the first few years after their last menstrual period.

This can increase likelihood of hip, spine, and other bone fractures.

Managing menopause through healthy choices

Though some symptoms of menopause are unavoidable, there are ways to reduce and control them to some degree.

Some treatment options are more intensive – hormone replacement therapy, for example – requiring the consultation of specialized medical professionals, but there are some simpler options that can be done on a daily basis.

These include getting regular exercise and drinking enough water, but most essential is eating a proper diet.

A proper diet for menopause doesn’t only mean consuming plenty of fruits and vegetables, but avoiding foods that can aggravate the symptoms of menopause – namely, hot flashes. These food include alcohol, caffeine, and spicy foods (3).

Food you want to focus on are those that contain vital nutrients to manage the most severe symptoms of menopause. Low-fat dairy products high in calcium (or dairy alternatives with supplemented calcium), foods containing healthy fats like omega-3’s, and foods high in Phytoestrogens like soy and decaffeinated tea (5).

 

5 essential vitamins and minerals for menopause

Looking more in-depth at nutrient needs during menopause, there are five natural vitamins and minerals that play an important role in supporting the body during this time of change:

 

  1. Vitamin E – Depression, heart disease, and weight gain are common symptoms associated with the stress caused by menopause. Vitamin E is an antioxidant that helps fit cell-damaging free radicals, reduce oxidation and inflammation, and eases stress (6).
  2. Vitamin B6 – As women age, serotonin production naturally drops. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause. Vitamin B6 (aka: pyridoxine) helps produce serotonin can help reduce these symptoms (6).
  3. Calcium – Bone loss from a declining estrogen production reduces the density of the bones, leading to osteoporosis and osteomalacia (1). Supplementing with extra calcium slows demineralization of bones and reduces likelihood of hip, spine, and other bone fractures. Calcium absorption is also amplified by increasing vitamin D supplementation (6).
  4. Folic Acid – The most common symptom of menopause is hot flashes leading to high levels of discomfort for most menopausal women. Clinical studies have found that supplementing with folic acid reduces the severity, duration, and frequency of hot flashes episodes (7). 
  1. Magnesium – Sleep disruption happens often during menopause. Progesterone production is reduced during menopause; progesterone is also a sleep-producing hormone. This can lead to difficulties falling asleep and staying asleep and/or mild insomnia. Magnesium may be able to assist with this issue, being an all-around sleep aid. It can also provide improvement with mood swings, irritability, anxiety, and bloating (8).

 

Supplements for menopause support

 

While the above five vitamins and minerals, plus several others, are essential for staving off or reducing symptoms of menopause to make them more manageable.

If you are having trouble maintaining a balanced diet or achieving the daily required intakes for any of the vital vitamins and minerals for menopause, supplements are also an option.

It’s important to use a trusted brand, and a supplement formulated specifically for menopause support. A natural supplement with an emphasis on the five key nutrients for menopause support is most beneficial, being effective at controlling hot flashes and maintaining estrogen levels.

As always, seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already undergoing intensive therapies, like hormone replacement, for your menopause symptoms.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/menopause/menopause-facts
  2. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
  3. https://www.eatright.org/health/wellness/healthy-aging/eating-right-during-menopause
  4. https://www.ncbi.nlm.nih.gov/pubmed/20537472
  5. https://www.healthline.com/nutrition/menopause-diet#foods-to-eat
  6. https://www.healthline.com/health/menopause/vitamins-for-menopause
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161099/
  8. https://thesleepdoctor.com/2018/02/13/sleep-supplements/
Women’s Change Natural Menopause Support

Buried Treasure Women’s Change Natural Menopause Support

  • Safe & effective natural menopause support. Helps reduce the frequency of hot flashes. 
  • Helps control night sweats. Helps maintain healthy estrogen levels.
  • All natural vegetarian safe ingredients

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Stress “B” Gone: The Effect of Kava Kava, B Vitamins, and Vitamin C on Stress Relief

Buried Treasure Stress B Gone with Kava Kava, B Vitamins and Vitamin C for natural stress relief

Stress “B” Gone: The effect of Kava Kava, B vitamins, and vitamin C on stress relief

 

Buried Treasure™ Stress “B” Gone is a natural, comprehensive liquid formula to help protect the body against stressors while promoting relaxation during times of stress. Stress “B” Gone works fast and is assimilated quickly to help you ease out of stress and into relaxation (1).

The 3 key ingredients of Stress “B” Gone

Stress “B” Gone contains 3 key ingredients that protect the body against stressors while simultaneously promoting relaxation – kava kava root, B complex vitamins, and vitamin C.

  1. Kava Kava Root

Kava kava (Piper methysticum), also called simply ‘kava,’ is a tropical evergreen shrub native to the South Pacific Islands and member of the nightshade plant family (2). In its native lands, kava kava has been used hundreds of years as a ceremonial drink during rituals and social gatherings and to promote relaxation.

To be processed into a consumable product, the roots of kava kava are first ground into a paste. Afterward, the paste is mixed with water and strained before consumption. Currently, kava kava is available in the form of tea, capsule, power, liquid, and as an ingredient in select supplements.

The primary active component of this plant (making up 3-20% of the root’s dry weight) is kavalactones. Kavalactones have be specifically studied for their stress-reducing and anti-anxiety properties. Breaking down the action of kavalactones scientifically, they are  thought to inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that decreases the activity of your nervous system, producing a calming effect and reducing stress (3).

Kava kava has also proven to be an effective sleep aid, making it a common alternative to addictive sleep medications.

 

  1. B Vitamins

B vitamins, or the B-complex, are a group of eight vitamins that play important roles in several body processes. These include – thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin (4). All B vitamins are water-soluble and not stored or produced by the body, meaning they must be consumed daily. They are found in several different foods, including meat, grains, legumes, fruits, and vegetables.

Some functions these vitamins provide to the body include antioxidant power, converting food to energy in the digestive process, cell growth and DNA repair, hormone production, and neurological production (4).

Of the complex of B vitamins, one in particular, vitamin B5 – also known as Pantothenic Acid – along with many other functions, plays and important role in the production of stress-related hormones in the adrenal glands (5). The adrenal glands are small organs above the kidneys and are a key support system during times of stress, releasing hormones (like cortisol and/or adrenaline) in response. A deficiency in pantothenic acid and adrenal fatigue may lead to tiredness, apathy, depression, irritability, or insomnia.

 

  1. Vitamin C

Vitamin C—also known as ascorbic acid—is a water-soluble vitamin found in an abundant number of vegetables and fruits, primarily citrus fruits, but also can be found in strawberries, kiwi fruit, bell peppers, broccoli, kale and spinach (6). This vitamin is also ‘essential,’ which means it cannot be produced by the body and must be consumed.

Vitamin C plays an important role in several vital body processes and is well-known for is support of a healthy immune system, antioxidant power, and assistance in improving anxiety, stress, depression, fatigue and mood.

As an antioxidant, clinical studies have shown that vitamin C plays an important therapeutic role in combating the damage caused by oxidative stress in individuals that suffer from anxiety (7). Also, these studies provided evidence that vitamin C not only assists with reducing anxiety, but showed antioxidants as a possible prevention/reduction of anxiety. Suggesting that supplementing with vitamin C may be an effective addition to medical and psychological treatment of anxiety, depression, fatigue and mood.

Along with its antianxiety and stress-relieving capabilities, vitamin C also plays a role in keeping bones strong, helps with iron absorption, aids in healing, and promotes healthy aging.

Daily requirements and upper limits of B vitamins, vitamin C, and kavalactones

Like more supplements or medicinal substances excessive and improper use can lead to mild to serious side effects. With vitamins and minerals, it is possible to receive a megadose (taking over the daily limits) of vitamins and minerals, which is also potentially harmful.

Each B vitamin has a specific recommended daily amount that varies depending on gender and age. Also, needs are higher in pregnant and lactating women, while infants and children need less (4).

The recommended daily amount of vitamin C is 90mg for adult men and for adult women is 75mg (6).

Current recommendations for kavalactones is 120–280mg a day with a maximum usage of 4–8 weeks (3).

Important usage information for kavalactones – Kava kava has been proven to be safe and effective with short-term use only (4-8 weeks at a time). Also, if you choose to supplement with kava, choose a reputable brand. Serious side effects, like liver damage, occurs with supplement adulteration or the use of less expensive parts of the kava plant, such as the leaves or stems, instead of the roots (3).

Seek advice from a medical professional

It is always important to seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already taking medications that may have adverse interactions with any ingredients in this supplement.

Can Stress “B” Gone help with your daily stress?

As shown above, the main ingredients in Stress “B” Gone have been shown to have a positive effect on reducing stress and promoting relaxation.

If you are having difficulties reducing stress in your daily life, this supplement may provide you a natural aid to add to your routine. From fatigue to depression to anxiety to general mood support, Stress “B” Gone may be the perfect boost you need for a productive day.

Author: Allison Lansman, RDN, LD

References

 

  1. https://www.buriedtreasureln.com/product/stress-b-gone-with-kava-kava-root-b-vitamins-and-vitamin-c-tropical-flavor/
  2. https://www.healthline.com/nutrition/kava-kava
  3. https://www.healthline.com/nutrition/vitamins-for-stress
  4. https://www.healthline.com/nutrition/vitamin-b-complex
  5. https://www.healthline.com/health/vitamin-watch-what-does-b5-do
  6. https://www.healthline.com/nutrition/vitamin-c-benefits#section5
  7. https://www.ncbi.nlm.nih.gov/pubmed/26353411

Stress B Gone with Kava Kava Root, B Vitamins and Vitamin C Tropical Flavor

  • All natural plant sourced B Vitamins with Kava Kava to help promote relaxation
  • Made from the highest quality full-spectrum standardized whole root extract from the Kava Kava
  • Tropical flavors of pineapple, kiwi, coconut and orange-mango.
Stress B Gone with Kava Kava Root, B Vitamins and Vitamin C for Stress Relief

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Elderberry: What it is, 5 Benefits, and Side Effects

Elderberry what it is and 5 benefits

Elderberry: What it is, 5 Benefits, and Side Effects

Elderberry is one of the most commonly used medicinal plants grown and used throughout the world.

It has had many medical purposes in the past, aging all the way back to ancient Egypt, but currently it is taken as a supplement to treat symptoms of the flu and common cold.

What is Elderberry?

Elderberry is, in fact, a berry. The Elderberry includes a variety of flowering trees that produce the beneficial berries. While the most common of these trees grows in Europe (Sambucus nigra, AKA: the European elderberry or black elder) different varieties of the tree are found and grown on several continents worldwide (1).

This berry is also bursting with nutrients, which is one of the most notable qualities it has health-wise. Elderberry is high in vitamin C, fiber, and several antioxidants including phenolic acids, flavonols, anthocyanins (1).

When consumed correctly, this versatile berry has many uses and has been used around the world for a variety of medicinal reasons for thousands of years. The benefits may include a boost to the immune system, mood stabilization, ability as an antioxidant, and protection against UV rays.

 

5 Benefits of Elderberry

 

  1. High in a variety of nutrients 

 Elderberries, like most fruits, are low in calories and packed with nutrients. However, this berry provides a unique combination of nutrients that make it exceptionally beneficial when consumed. These include vitamin C, fiber, and several antioxidants.

Vitamin CIf 3.5 ounces of berries (½ cup, approximately) are consumed, around 60% of the daily requirement of vitamin C will be met (i.e., 90mg for men and 75mg for women (2)) (1).

This micronutrient plays an important role in several vital body functions, including immune system health, bones strength, healing and antioxidant function, iron absorption, and healthy aging (2).

 Fiber There are 7 grams of fiber in every 3.5 ounces (½ cup) of berries, which meets ¼ of the recommended daily intake of fiber (i.e., 25 to 30 grams per day) (1).

Fiber plays an important role in keeping the digestive system functioning effectively and keeps us feeling fuller longer. It also effectively reduces blood sugar and cholesterol levels and their linked health risks.

AntioxidantsAntioxidants found in high number in Elderberries. The specific antioxidative compounds in this berry are phenolic acids, flavonols, anthocyanins (1).

Phenolic acids are powerful antioxidants that can help reduce damage from oxidative stress in the body (1).

Flavonols have been shown benefit the circulatory system by aiding in lowering blood pressure and improving blood flow to the brain and heart. The flavonols in Elderberries include quercetin, kaempferol and isorhamnetin (1).

Anthocyanins not only do these antioxidant contribute to the anti-inflammatory effects of Elderberry, but this compound is what gives the berry its characteristic dark black-purple color (1).

  1. High in antioxidants

As stated above, Elderberry is high in several key antioxidants that enhance your white blood cells’ ability to protect against the effects of harmful free radicals.

The specific antioxidative compounds in this berry are phenolic acids, flavonols, anthocyanins (1).

 

  1. Boost the immune system

Elderberry is most effective when it comes to its effect on the immune system. The powerful combination of vitamin C and antioxidants has been shown to assist in combatting the symptoms of infections and viruses, which may also help in a quicker recovery from illnesses (1).

It may even reduce your chances of becoming sick in the first place through the boost it provides your immune system.

 

  1. May reduce symptoms of anxiety and depression

In some cases, the phytochemicals in elderberry have been linked to an improved mood. Not only this, but it has also show to relieve some symptoms of mental/emotional disorders such as anxiety and depression.

 

  1. Could protect against UV rays

Protecting against UV rays was a main use of elderberries by the Egyptians. Elderberry extract has a SPF (Sun Protection Factor) of 9.88 (1). However, this is still quite low when considering modern sun defense.

Egyptians also used to use the extract from elderberry to heal burns caused by overexposure to the sun or other scalding substances.

 

  1. Bonus – Using the Elder tree leaves, flowers, and bark

 It’s not all about the berry.

Historically, the leaves, flowers, and bark of the Elder tree have been used as well to provide a variety of benefits.

From the tree, the bark was consumed as a diuretic, laxative, and to induce vomiting when necessary. The leave and flowers have been used for pain relief, swelling, inflammation, and as a diuretic (1).

The elderberry flowers also contain the highest ratio of flavonols; 10 times more than the berries themselves (1). They can also be eaten, raw or cooked.

 

Potential side effects of Elderberry

And while it can provide several health benefits, the berry should be consumed cooked or via approved supplements because consuming the berries raw can be dangerous. The raw berries, or bark and leaves of the tree, are known to be poisonous and can cause stomach problems if eaten (1).

As always, if you are experiencing any of these negative reactions seek out the advice of a medical professional immediately. 

Dosage recommendations for Elderberry

There are currently no recommendations for elderberry supplementation.

Despite these berries being packed with nutrients and antioxidants that may provide various benefits, there is still much research to be done on elderberry and health (3).

Best practices are to use supplements you’ve purchased from a trusted brand, rely on the product for short-term use (between 2 to 5 days), and seek the advice of a medical professional if you are ever in doubt (4).

 

What Elderberry supplement is right for you?

Elderberry supplements come in several forms — gummies, capsules, drops, extracts, and syrup (3).  You just have to determine your need, use, and preference.

Whichever you happen to select, ensure you purchase a trustworthy brand and thoroughly review the usage instructions.

Remember, though there is data on elderberry, there is still ample research to be done on topics like dosage. So if you are ever in doubt, seek the advice of a medical professional.

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/elderberry
  2. https://www.healthline.com/nutrition/vitamin-c-benefits#section5
  3. https://www.todaysdietitian.com/newarchives/0519p8.shtml
  4. https://www.champagnenutrition.com/elderberry-traditional-anti-flu-treatment/

 

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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XyliSwish All Natural Fluoride Free Mouth Rinse

XyliSwish All Natural Fluoride Free Mouth Rinse with Xylitol, Aloe Vera and Silver

  • All natural fluoride free and alcohol free mouth rinse for a fresh healthier mouth
  • Natural blend of Xylitol, Aloe and Silver with Peppermint for a clean feeling without the burn of alcohol or fluoride additives
  • Xylitol helps promote dental health.
  • Silver helps to control bacterial growth in the mouth.
  • Peppermint oil for fresh clean taste

Buried Treasure™ XyliSwish is a safe and effective mouth rinse. Containing Xylitol which helps promote dental health, Silver to help with bacteria and refreshing Peppermint oil to leave your mouth feeling fresh and clean.

WARNING: May contribute to a healthier smile.*

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Serving Size:  10ml

Servings Per Container: 48

Calories 0
Total Carbohydrates 0 g
     Sugars 0 g

Proprietary Blend

     Xylitol, Aloe Vera Purified Silver (non-accumulative)

 

 Other ingredients: Purified mountain water, peppermint oil and nisis (naturally ensures freshness)

Swish 10 ml for 30 seconds twice a day.

Not harmful if swallowed

Xylitol

Xylitol is a very popular ingredient in oral hygiene products.   Xylitol is derived from trees and corn with the most common sources being Birchwood and corncobs.   It is a non-sugar sweetener that cannot be metabolized by oral bacteria and be beneficial for oral health.

Read More

Nano-Silver

The specific silver used in Buried Treasure products is a non-accumlative patented nano-silver.   This higher grade of ionic nano-silver allows the effects of silver to work continuously until expelled by the body. 

Read More

Aloe Vera

Aloe Vera is beneficial in the treatment and prevention of teeth and gum problems as it destroys harmful bacteria, disinfects the mouth, fights infection and bad breath

Read More

 

Shop Online

 

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Echinacea Flower

Echinacea Flower all natural ingredients for natural immune support

Echiacea Flower

Echinacea species are herbaceous, drought-tolerant perennial plants growing up to 140 cm or 4 feet,[4] in height. They grow from taproots, except E. purpurea, which grows from a short caudex with fibrous roots. They have erect stems that in most species are unbranched. Both the basal and cauline (stem) leaves are arranged alternately. The leaves are normally hairy with a rough texture, having uniseriate trichomes (1-4 rings of cells) but sometimes they lack hairs. The basal leaves and the lower stem leaves have petioles, and as the leaves progress up the stem the petioles often decrease in length. The leaf blades in different species may have one, three or five nerves. Some species have linear to lanceolate leaves, and others have elliptic- to ovate-shaped leaves; often the leaves decrease in size as they progress up the stems. Leaf bases gradually increase in width away from the petioles or the bases are rounded to heart-shaped. Most species have leaf margins that are entire, but sometimes they are dentate or serrate.

The flowers are collected together into single rounded heads at the ends of long peduncles. The inflorescences have crateriform to hemispherically shaped involucres which are 12–40 mm wide. The phyllaries, or bracts below the flower head, are persistent and number 15–50. The phyllaries are produced in a 2–4 series. The receptacles are hemispheric to conic. The paleae (chaffs on the receptacles of many Asteraceae) have orange to reddish purple ends and are longer than the disc corollas. The paleae bases partially surrounding the cypselae, and are keeled with the apices abruptly constricted to awn-like tips. The ray florets number 8–21 and the corollas are dark purples to pale pink, white, or yellow. The tubes of the corolla are hairless or sparsely hairy, and the laminae are spreading, reflexed, or drooping in habit and linear to elliptic or obovate in shape. The abaxial faces of the laminae are glabrous or moderately hairy. The flower heads have typically 200-300 fertile, bisexual disc florets but some have more. The corollas are pinkish, greenish, reddish-purple or yellow and have tubes shorter than the throats. The pollen is normally yellow in most species, but usually white in E. pallida.

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