Author: Dr. Ruhi

  • Black Are the New Greens

    Black Are the New Greens

    Did you ever think of the color “black” when you thought about which colors to include in your plate?

    Well if not, then it’s high time to paint your diet black. Wondering why? Although black foods happen to be way healthier than many superfoods, we only think of greens, yellows and reds etc. as being loaded with nutrients and antioxidants. Black foods aren’t as frequently associated with nourishment and health.

    Just to bust the myth, black foods are high in various essential nutrients. One example is anthocyanin pigments which have been found immensely useful to lower the risk of heart diseases, diabetes and even cancer!

    Let’s dig deeper into the world of black foods.

    1. Black rice
    2. Black bean
    3. Black olive
    4. Black sesame
    5. Black berries
    6. Black raisin
    7. Black garlic
    8. Black walnut

    Black Rice

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    It’s commonly cultivated in the South East Asian region. The Chinese refer to it as Forbidden Rice as, in ancient times, it used to be reserved for Chinese Royalty. High in lutein and zeaxanthin, this rice has a nutty flavor and supports good eye health. Because of their strong anti-oxidant and fiber content, it offers cancer-fighting qualities. Most importantly, it can be used in a number of recipes such as puddings, stir-fries, risotto, oatmeal, and noodles. Even bread can be prepared from it.

    Black Bean

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    They are native to the US. The hard black shell of black beans is constituted out of antioxidant rich pigments called anthocyanins. Inside the beans, flavonoids like kaempferol and quercetin are found in rich quantities. Given the fact that 80% of American populations are deficient in magnesium, one cup of black beans happens to provide an impressive 120 mg (30% DV) of magnesium. Not only that, they are loaded with antioxidants, protein, fiber and a number of essential vitamins and minerals, especially nutrients many of us do not get enough of. 275% of Manganese needs, 64% of Folate needs as well as good amounts of zinc, copper and iron get provided by black beans.

    Black Olive

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    Black Olives are native to Central America, Mexico, Caribbean, and northern South America. They are rich in Vitamin E, polyphenols, oleocanthal, and monounsaturated fats and may be used in pasta, pasta, stir-fries, salads, pickles, and beverages. They are highly instrumental in preventing artery clogging, the maintenance of eye health, the prevention of DNA damage, the promotion of excellent skin health, and the maintenance of hair health.

    Black Sesame

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    Originated in China and Southeast Asia, black sesame is high in protein, selenium, fibre, potassium, iron, calcium, copper, zinc, and Vitamin E and can be used in varieties of salads, garnishing, making laddoos, smoothies, soups, hummus, dips, tahini etc. It also includes Sesamin, an ingredient that aids in the reduction of inflammation that is in turn instrumental in eradicating pain & swelling. Ingesting 1-2 teaspoons of black sesame daily can do wonders to health.

    Black Berries

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    Native to North and South America, Asia, and Europe, they are believed to drastically reduce inflammation and strengthen one’s immunity. Rich in Antioxidants, they can be extensively used in deserts, salads, smoothies or pancakes. Women having irregular or delayed menstrual cycles can derive immense benefits from blackberries.

    Black Raisin

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    Native to UK, New Zealand, Australia and Ireland, this seasonal fruit has a range of benefits on offer. Rich in lutein, zeaxanthin, it prevents retinal macular degeneration and retinal damage. One of its very important components, resveratrol is known to have anti-cancer properties along with improvement of cardiac health by lowering of LDL levels. Furthermore, proanthocyanidins, another important component, is known to have immense benefits for skin health. Black raisins are widely suggested in smoothies, salads, jams, and even kheer too.

    Black Garlic

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    Likely to have originated in Korea, the Cloves of Black Garlic are known to have immense health benefits. On being added to stir fries, soups and baking, the caramelised, savoury rich flavour adds a different dimension to the dishes! Furthermore, antioxidants such as these are helpful in preventing inflammation and act as immense memory boosters. Preventing cell damage and lending protection from cancer are two other health benefits as well.

    Black Walnut

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    Native to Iran, black walnuts are rich in omega-3 alpha-linolenic acid which has high heart benefits. High in ellagic acid which is good for keeping the heart fit, they’re also high in unsaturated fats which help you lose weight by regulating hunger and giving a feeling of fullness. Rich in antioxidants such as melatonin, black walnuts can aid in improving sleep quality as well as duration.

    Which one of these black foods have you tried? How was your experience?

    Share it with us in the comments section below.

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    References :
    1. Chaiyasut, C., Sivamaruthi, B., Pengkumsri, N., Keapai, W., Kesika, P., Saelee, M., Tojing, P., Sirilun, S., Chaiyasut, K., Peerajan, S., & Lailerd, N. (2016). Germinated Thai Black Rice Extract Protects Experimental Diabetic Rats from Oxidative Stress and Other Diabetes-Related Consequences. Pharmaceuticals, 10(4), 3. https://doi.org/10.3390/ph10010003
    2. Thompson, S. V., Winham, D. M., & Hutchins, A. M. (2009). Black bean and chickpea consumption reduce glycemic response as part of a rice meal. The FASEB Journal, 23(S1). https://doi.org/10.1096/fasebj.23.1_supplement.540.2

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  • All About Polycystic Ovary Syndrome (PCOS)

    All About Polycystic Ovary Syndrome (PCOS)

    What is Polycystic Ovary Syndrome (PCOS) ?

    PCOS or Polycystic Ovarian Syndrome is a lifestyle disorder that most commonly affects women of reproductive age. It is often misled, because it creates a label that it can’t be cured and can lead to a hopeless feeling. Generally what needs to be treated is the root cause instead of putting on band-aids that only cover things up. Most women with PCOS have insulin resistance. Insulin resistance is one underlying root cause of PCOS.

    PCOS has various symptoms. Women may have 4-5 of these symptoms.​

    Common symptoms of PCOS include:

    • Acne
    • Weight gain or trouble losing weight.
    • Extra hair on the face and body. Often women get thicker, darker facial hair and excess hair on the chest, belly, and back.
    • Thinning hair on the scalp.
    • Mood swings, depression.
    • Bloating.
    • Irregular periods. Women with PCOS have fewer than nine periods a year. Some women have no periods whereas others have very heavy bleeding.
    • Fertility problems. Many women who have PCOS have trouble conceiving.
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    Struggling with Unwanted Facial Hair and Male Pattern Balding?

    One of the symptoms of PCOS can be unwanted facial and body hair growth and male pattern balding. Let’s understand what causes it.

    • Most PCOS cycles can be anovulatory cycles Anovulation leads to higher levels of testosterone. When a woman does not ovulate, the brain is still trying to stimulate that ovulation. Under this stimulation, more and more luteinizing hormones are released. When the ovaries are overwhelmed with luteinizing hormone, they tend to produce significantly higher levels of testosterone.
    • Testosterone is a male hormone High levels of testosterone contributes to increase in body hair in women, in particular, on the face, maybe on the nipples or around the belly button area.
    • High dihydrotestosterone or DHT High testosterone can also lead to high levels of dihydrotestosterone or DHT which can contribute to loss of head hair in women just like it does in men.
    • High insulin levels make androgen receptors more sensitive to androgens Insulin resistance makes androgen receptors more sensitive to androgens and hence the symptoms of balding and unwanted hair growth appear. Testing for testosterone and DHEAS is essential if you are experiencing the above symptoms. PCOS Pofile test covers these parameters.

    It is not Necessary to Have Cysts in Your Ovaries to Confirm PCOS

    Not all women with PCOS will have cysts in their ovaries. Polycystic ovary is only a sign of PCOS and not the cause. You may have a normal ovary along with the symptoms of PCOS.

    Often women get very concerned about having cysts in the ovary. Let’s understand more about the cysts in the ovary.

    What does Cysts in The Ovary Mean?

    • All women of reproductive age have some ovarian cysts. They’re really quite normal. Ovarian cysts are formed at every attempt at ovulation. The corpus luteum is a normal cyst that forms in the ovary every single month in women of childbearing age after ovulation. Those cysts generally are quite small and they are self-resolving.
    • Having some small ovarian cysts is not a problem. It just means that the reproductive process is happening naturally.
    • Large cysts accompanied with symptoms of hormonal imbalance need to be addressed Now larger cysts may arise. They can be painful just because they are causing physical impingement, but again, most often, they are self-resolving. In some cases, they do need to be removed if they are simply growing out of control.

    What Causes Large Cysts in The Ovary?

    It’s a sign of ovaries that are not generally producing eggs or ovulating consistently. Basically, what’s happening is that the egg maturity process is impaired so that the follicles are trying to mature, but they are not able to finish the maturation process in order to allow ovulation. What someone ends up with is a lot of cysts as evidence of that attempt at maturation, but those cysts are not proceeding to ovulation because the eggs within them are underdeveloped.

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    Main Root Causes of PCOS

    Research today clearly points out that there are many different contributing causal factors for PCOS. Two primary drivers for PCOS are:

    1. Insulin resistance High circulating levels of insulin, it’s called insulin-resistance. It is the starting point of the metabolic cascade that eventually leads to Type 2 diabetes. 50% of women with PCOS have excess body fat and high waist to hip ratios which are really classic dynamics of insulin-mediated fat storage. So, checking fasting insulin levels is very important.
    2. Estrogen dominance The second driver is endocrine disruption and subsequent damage to the egg due to hormone-mimicking chemicals or what is often called xenoestrogenic toxicity

    Well, I am sure you would be intrigued to know what’s causing Insulin resistance & Estrogen dominance. Here it is in a nut shell.

    • Poor diet-Refined carbohydrates/sugar/trans fats
    • Nutritional deficiency
    • Food sensitivities-gluten, dairy
    • Increased Gut permeability
    • Imbalance in Gut
    • microbiome/Dysbiosis
    • Malabsorption
    • Chronic stress
    • Non Native EMF
    • Toxin Load (heavy metals, plastics, personal care products, etc
    • Poor Detoxification-Constipation,etc
    • Sedentary lifestyle
    • Estrogen mimicking foods-dairy & meat fed with hormones, hybrid soya
    • Human Genome

    If you have PCOS, do not consider it as a lifelong companion. It is a lifestyle disease which can be reversed by addressing the root cause. Drugs can only provide symptomatic relief. What do you want to choose-Band aid fix or Reversal?

    Need help?

    References:-

    1. Revised 2003 consensus on diagnostic criteria and long-term health risks related to polycystic ovary syndrome. (2004, January 1). ScienceDirect.
    2. Dunaif, A. (1997). Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis. Endocrine Reviews, 18(6), 774–800. https://doi.org/10.1210/er.18.6.774
    3. Pelusi B, Gambineri A, Pasquali R. Type 2 diabetes and the polycystic ovary syndrome. Minerva Ginecol. 2004 Feb;56(1):41-51. PMID: 14973409.
    4. Diamanti-Kandarakis E., Bourguignon, J. P., Giudice, L. C., Hauser, R., Prins, G. S., Soto, A. M., Zoeller, R. T., & Gore, A. C. (2009). Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement. Endocrine Reviews, 30(4), 293–342. https://doi.org/10.1210/er.2009-0002
    5. De Leo V, Musacchio MC, Morgante G, La Marca A, Petraglia F. Polycystic ovary syndrome and type 2 diabetes mellitus. Minerva Ginecol. 2004 Feb;56(1):53-62. PMID: 14973410.

    Source credit for this blog: FM Diagnostics

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  • Do Not Miss The Signs Your Periods Are Giving You About Your Body Health

    Do Not Miss The Signs Your Periods Are Giving You About Your Body Health

    If you are having a painful period, it is your body’s way of telling you something is off. If you are missing work or school because of a painful cycle, then something is wrong. Ideally your periods shouldn’t confine you to bed which is nonetheless the case these days! Mother nature didn’t create periods for it to be a monthly endurance test for you. Healthy periods are your Birthright and Don’t let anyone tell you otherwise!

    What Should Your Period Experience be Like?

    • No cramping
    • No bloating
    • No breast tenderness
    • No crazy mood swings
    • No extreme fatigue.

    What are You Made to Believe About Periods?​

    PMS is Very Normal
    • The Truth is, it is not normal. It’s revealing the underlying problem
    • Just because every woman today goes through PMS, it is accepted as NORMAL.
    Birth Control Pill Makes Period Problem Disappear
    • The Truth is they are band aid fixes to mask the symptoms.
    • In the long run, it does more damage than any good.
    Periods is About Fertility Only
    • The Truth About Your Period – It’s Your 5th Vital Sign

    Healthy periods are an important determinant while evaluating the health of girls/women. Periods are so much about how a woman feels everyday. It’s about her productivity, energy levels, hair, skin, moods and the list is long.

    What does a Healthy Period Look Like?​

    Everyone’s period is different and that is OK. We are all different and unique women in regards to our personalities and physical features, and the same goes for our cycles as well.

    • Periods should arrive every 25-35 days (average is 28-30 days)
    • Bleed for 3-7 days
    • Lose 25-80 millilitres of blood
    • Bright, cranberry coloured blood that is the consistency of jelly that hasn’t set yet
    • Luteal phase of 10-16 days (ideally at least 12 days!)

    What Happens During a Menstrual Cycle?​

    During menstrual cycle, a series of hormone changes prepare a woman’s body for pregnancy. The ovaries make hormones, which include estrogen and progesterone. These are being released under the influence of our brain.

    • During the first phase of the cycle, as the follicles mature, Estrogen is released. This helps is thickening of the uterus lining & preparing for pregnancy.
    • When enough estrogen is built up, Luteinizing hormone(LH) is released. Luteinizing hormone(LH) stimulates ovulation(the release of an egg).
    • During the second phase, progesterone becomes the most important hormone.

    If a woman doesn’t become pregnant, the levels of progesterone will decrease and her body sheds the thickened uterine lining and the egg during the menstrual period

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    If any of these hormones are out of balance, the uterine cavity is not prepared well.

    The house is not ready for the baby and it is the body’s wisdom to not support it. Some women experience Premenstrual syndrome (PMS). It’s again due to one hormone dominating over the other. So hormones have to be in balance to send out the right messages.

    What is Premenstrual Syndrome (PMS)

    Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms that many women experience after ovulation and/or before the start of their menstrual period. In a healthy woman, post ovulation, estrogen levels will start decreasing and progesterone will start rising. If this trend doesn’t happen, and the estrogen levels continue to stay high, PMS symptoms start appearing. PMS is not normal Just because most women experience it today (given the impact of lifestyle and diet), PMS is made to be believed normal. Some women get their periods without any signs of PMS or only very mild symptoms. For others, PMS symptoms may be so severe that it makes it hard to do everyday activities.

    There are Three Typical Imbalances Involved in PMS:​

    1. Relatively high estrogen levels all the time, so as progesterone falls, estrogen continues to dominate.
    2. A woman’s baseline estrogen levels are normal but her progesterone levels are on the lower side.
    3. A woman’s body is poor at detoxifying and ridding itself of estrogen in the liver or issues in the GI tract (chronic constipation)

    Symptoms of PMS​

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    Steps Towards Healthy Periods:

    • There is no magic pill that will help you. Yes, it might silence the symptoms, but it will not fix the root cause
    • Incorporating nourishing foods, healthy lifestyle changes and right supplements
    • A detailed blood test can help to identify the underlying causes and plan the treatment strategy

    We tried to cover everything about a healthy natural menstrual cycle in this blog. If you are facing any issue in your periods like irregularity, PMS, heavy periods, etc, do not delay and book our PCOS Profile Test. It will help you decode the root causes of your hormonal imbalance.

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    Need help?

    References:-

    • Girman, A., Lee, R., Kligler, B. (2003). An integrative medicine approach to premenstrual syndrome. American Journal of Obstetrics and Gynecology, 188 (5), S56–S65.
    • Dietz, B. M., Hajirahimkhan, A., Dunlap, T. L., Bolton, J. L. (2016). Botanicals and their bioactive phytochemicals for women’s health. Pharmacological Reviews, 68(4): 1026-1073. doi: https://doi.org/10.1124/pr.115.010843 .
    • Rocha Filho, F., Lima, J.C., Pinho Neto, J.S., Montarroyos, U. (2011). Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study. Reproductive Health; 8: 2. doi: 10.1186/1742-4755-8-2.
    • Dennerstein, L., Lehert, P., Heinemann, K. (2011). Global epidemiological study of variation of premenstrual symptoms with age and sociodemographic factors. Menopause International; 17(3): 96–101.
    • Kaur, G., Gonsalves, L., Thacker, H. L. (2004). Premenstrual dysphoric disorder: a review for the treating practitioner. Cleveland Clinic Journal of Medicine; 71: 303–5, 312–3, 317–8.
    • Freeman, E., Halberstadt, M., Sammel, M. (2011). Core Symptoms That Discriminate Premenstrual Syndrome. Journal of Women’s Health; 20(1): 29–35.a

    Source credit for this blog: FM Diagnostics

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  • Amazing Benefits Of The Super Mineral Selenium

    Amazing Benefits Of The Super Mineral Selenium

    Selenium is one of the most important components of the body’s antioxidant system, protecting the body against oxidative stress.

    It is considered a trace mineral which doesn’t require large doses, but yet it is essential for optimal health. Selenium pairs up with vitamin E to become a more powerful antioxidant within the body. It is vital to the proper functioning of the thyroid gland. It works alongside vitamin C, helping to strengthen the body’s immune system, and an important ingredient to create the body’s master antioxidant called glutathione.

    Let’s take a glance at a number of the scientifically proven ways in which this powerful mineral protects our health.

    1. Thyroid Health:

    The thyroid gland mainly produces T4 and T3 hormones. T3 is the active form. Hence T4 needs to be converted into T3 for it have the required impact on the body. When our body runs low on selenium, it cannot convert T4 into T3, which may cause a condition of low thyroid or hypothyroidism. Selenium is also needed for the synthesis of thyroperoxidase (TPO) enzyme. This enzyme is essential for production of T4. Hence lack of selenium impacts both, the production of T4 and conversion into T3.

    The main symptoms of Hypothyroidism are weight gain, loss of energy, hair loss, facial puffiness, poor metabolism, anemia etc. In other words, a slow thyroid can mean slow anything and everything in the body! Supplementing with selenium can be useful in situations where sufficient T4 is not being produced or conversion of T4 to T3 is not happening.

    Thus, supplementing with selenium can help reverse or reduce the hypothyroid symptoms and move the system towards an euthyroid state.

    1. A Powerful Antioxidant

    Antioxidants are powerful compounds in foods that lower inflammation, act as anti-aging agents, protect our DNA, and fight free radicals in our bodies.

    High oxidative stress can lead to chronic diseases like cardio-vascular ailments, strokes, cancer, alzheimer’s and other chronic and degenrative diseases. Foods and supplements with selenium work wonders to combat oxidative stress and protect the body.

    Coming back to the thyroid gland, the production of thyroid hormones also results in the production of H2O2 (hydrogen peroxide) which is a highly oxidising substance. Presence of sufficient selenium is key to protecting the thyroid tissues from the potential oxidation due the H2O2.

    1. Prevents Cancer:

    Even in trace amounts, selenium wields amazing power preventing and fighting cancer. There is a robust correlation between levels of selenium within the blood and therefore the risk of certain cancers. DNA mutations are understood to be the main cause behind many cancers. Once again oxidative stress is the main cause leading to DNA damage and hence mutations. When DNA is damaged, cells may turn cancerous.

    Selenium being a powerful antioxidant, helps protect the DNA from oxidative damage, leading to reduced chances of cancer.

    1. Heart Health:

    Atherosclerosis (build up of plaque inside the arteries) is the main cause of heart related issues. This buildup of plaque happens when the body tries to repair the damage caused by high levels of inflammation. As we already know, selenium lowers inflammation within the body which helps lower the likelyhood of plaque build-up leading to clogged cardiac arteries.

    Incorporating selenium-rich foods into our diet may be a good way to stay away from oxidative stress and keep inflammation to a minimum. Selenium’s powerful antioxidant properties protect against heart diseases and strokes.

    1. Powers up the Immune System:

    Our immune systems perform a variety of life-preserving functions such as fighting off deadly bacteria, viruses, fungi etc. by fighting back infection and helping to heal wounds on the body as well. When the immune system goes awry, it can become overactive and attack the body, which can lead to autoimmune disease flare ups. Selenium’s antioxidant property lowers inflammation and protects the immune system by lowering oxidative stress. Deficiency of Selenium reduces the immune response to infections. Patients who are struggling with more serious infections like influenza A, tuberculosis and hepatitis C also can benefit selenium supplements.

    1. Improves Asthma

    Asthma is an inflammatory response to allergens. When bronchial tubes become inflamed, they constrict or spasm causing coughing, wheezing, and extreme shortness of breath. This can also become a life-threatening condition.

    Most common medical treatment for asthma is corticosteroid inhalers that help dampen the inflammatory response and assist in opening up airways. It has many side effects and long term use is surely not good for health. Since asthma is related to high levels of oxidative stress and inflammation, selenium helps to reduce these symptoms and frequecy of attacks.

    1. Boost Fertility:

    Selenium supplementation also has a positive effect on testosterone levels, it increases sperm motility and blood flow, two important components for conception. Selenium is also found within the sperm mitochondria and may affect the behaviour and proper function of sperm as they move through the vagina to fertilize an ovum. For women, it’s thought that selenium can help to reduce the chance of miscarriage during initial stages of pregnancy.

    Daily Recommendation & Toxicity of Selenium:

    The recommended daily dose of Selenium is 55mcg for normal adults. Pregnant & breastfeeding mothers could consume 60-70mcg per day.

    The upper limit for the optimal level of selenium for adults is 400 mcg. It is rare for anyone to overdose on selenium.

    However, the risk of selenium toxicity is increased when this powerful antioxidant is introduced in the form of supplementation. Those who are on regular selenium supplementation need to keep an eye on their dietary selenium intake.

    Very high doses of selenium are not advised as they may cause issues such as fatigue, nausea, vomiting, brittle nails, skin rash, muscle soreness, kidney or heart failure and even death too.

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    Food sources of selenium:

    Selenium is easily found in whole grains and few animal products such as fish and eggs. To add more of this powerful antioxidant to your diet, the following foods are recommended –

    • Brazil Nut
    • Sunflower seeds
    • Tuna
    • Sardines
    • Fortified bread
    • Brown rice

    selenium may be a trace mineral, but it surely has far greater than a ‘trace’ effect on our all-round health and wellbeing. It has multiple positive health benefits. People can get selenium from supplements in the short term. However, in the long term, it is better to ensure optimum levels via food sources.

    References:

    https://www.sciencedirect.com/science/article/abs/pii/S0140673600024909
    https://www.hsph.harvard.edu/nutritionsource/selenium/
    https://www.researchgate.net/publication/7630279_Selenium_and_the_Control_of_Thyroid_Hormone_Metabolism
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/

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