Heart Smarter for Women – by Dr. Jennifer Mieres
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Dr. Mieres takes us through understanding our own heart disease risks as individuals rather than as averages. As the title suggests, she does assume a female readership, so if you are a man and have no female loved ones, this might not be the book for you. But aside from that, she walks us through examining risk in the context of age, other health conditions, lifestyle factors, and so forth—including not turning a blind eye to factors that might intersect, such as for example if a physical condition reduces how much we can exercise, or if there’s some reason we can’t follow the usual gold standard of heart-healthy diet.
On which note, she does offer dietary advice, including information around recipes, meal-planning, and what things to always have in stock, as well as what things matter the most when it comes to what and how we eat.
It’s not all lifestyle medicine though; Dr. Mieres gives due attention to many of the medications available for heart health issues—and the pros and cons of these.
The style of the book is very simple and readable pop-science, without undue jargon, and with a generous glossary. As with many books of this genre, it does rely on (presumably apocryphal) anecdotes, though an interesting choice for this book is that it keeps a standing cast of four recurring characters, each to represent a set of circumstances and illustrate how certain things can go differently for different people, with different things then being needed and/or possible. Hopefully, any given reader will find themself represented at least moderately well somewhere in or between these four characters.
Bottom line: this is a very informative and accessible book, that demystifies a lot of common confusions around heart health.
Click here to check out Heart Smarter For Women, and take control of your health!
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Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why
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Protecting yourself and family from mosquito bites can be challenging, especially in this hot and humid weather. Protests from young children and fears about topical insect repellents drive some to try alternatives such as wristbands, patches and stickers.
These products are sold online as well as in supermarkets, pharmacies and camping stores. They’re often marketed as providing “natural” protection from mosquitoes.
But unfortunately, they aren’t a reliable way to prevent mosquito bites. Here’s why – and what you can try instead.
Why is preventing mosquito bites important?
Mosquitoes can spread pathogens that make us sick. Japanese encephalitis and Murray Valley encephalitis viruses can have potentially fatal outcomes. While Ross River virus won’t kill you, it can cause potentially debilitating illnesses.
Health authorities recommend preventing mosquito bites by: avoiding areas and times of the day when mosquitoes are most active; covering up with long sleeved shirts, long pants, and covered shoes; and applying a topical insect repellent (a cream, lotion, or spray).
I don’t want to put sticky and smelly repellents on my skin!
While for many people, the “sting” of a biting mosquitoes is enough to prompt a dose of repellent, others are reluctant. Some are deterred by the unpleasant feel or smell of insect repellents. Others believe topical repellents contain chemicals that are dangerous to our health.
However, many studies have shown that, when used as recommended, these products are safe to use. All products marketed as mosquito repellents in Australia must be registered by the Australian Pesticides and Veterinary Medicines Authority; a process that provides recommendations for safe use.
How do topical repellents work?
While there remains some uncertainty about how the chemicals in topical insect repellents actually work, they appear to either block the sensory organs of mosquitoes that drive them to bite, or overpower the smells of our skin that helps mosquitoes find us.
Diethytolumide (DEET) is a widely recommended ingredient in topical repellents. Picaridin and oil of lemon eucalyptus are also used and have been shown to be effective and safe.
How do other products work?
“Physical” insect-repelling products, such as wristbands, coils and candles, often contain a botanically derived chemical and are often marketed as being an alternative to DEET.
However, studies have shown that devices such as candles containing citronella oil provide lower mosquito-bite prevention than topical repellents.
A laboratory study in 2011 found wristbands infused with peppermint oil failed to provide full protection from mosquito bites.
Even as topical repellent formulations applied to the skin, these botanically derived products have lower mosquito bite protection than recommended products such as those containing DEET, picaridin and oil of lemon eucalyptus.
Wristbands infused with DEET have shown mixed results but may provide some bite protection or bite reduction. DEET-based wristbands or patches are not currently available in Australia.
There is also a range of mosquito repellent coils, sticks, and other devices that release insecticides (for example, pyrethroids). These chemicals are primarily designed to kill or “knock down” mosquitoes rather than to simply keep them from biting us.
What about stickers and patches?
Although insect repellent patches and stickers have been available for many years, there has been a sudden surge in their marketing through social media. But there are very few scientific studies testing their efficacy.
Our current understanding of the way insect repellents work would suggest these small stickers and patches offer little protection from mosquito bites.
At best, they may reduce some bites in the way mosquito coils containing botanical products work. However, the passive release of chemicals from the patches and stickers is likely to be substantially lower than those from mosquito coils and other devices actively releasing chemicals.
One study in 2013 found a sticker infused with oil of lemon eucalyptus “did not provide significant protection to volunteers”.
Clothing impregnated with insecticides, such as permethrin, will assist in reducing mosquito bites but topical insect repellents are still recommended for exposed areas of skin.
Take care when using these products
The idea you can apply a sticker or patch to your clothing to protect you from mosquito bites may sound appealing, but these devices provide a false sense of security. There is no evidence they are an equally effective alternative to the topical repellents recommended by health authorities around the world. It only takes one bite from a mosquito to transmit the pathogens that result in serious disease.
It is also worth noting that there are some health warnings and recommendations for their use required by Australian Pesticides and Veterinary Medicines Authority. Some of these products warn against application to the skin (recommending application to clothing only) and to keep products “out of reach of children”. This is a challenge if attached to young children’s clothing.
Similar warnings are associated with most other topical and non-topical mosquito repellents. Always check the labels of these products for safe use recommendations.
Are there any other practical alternatives?
Topical insect repellents are safe and effective. Most can be used on children from 12 months of age and pose no health risks. Make sure you apply the repellent as a thin even coat on all exposed areas of skin.
But you don’t need “tropical strength” repellents for short periods of time outdoors; a range of formulations with lower concentrations of repellent will work well for shorter trips outdoors. There are some repellents that don’t smell as strong (for example, children’s formulations, odourless formulations) or formulations that may be more pleasant to use (for example, pump pack sprays).
Finally, you can always cover up. Loose-fitting long-sleeved shirts, long pants, and covered shoes will provide a physical barrier between you and mosquitoes on the hunt for your or your family’s blood this summer.
Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Berberine For Metabolic Health
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Is Berberine Nature’s Ozempic/Wegovy?
Berberine is a compound found in many plants. Of which, some of them are variations of the barberry, hence the name.
It’s been popular this past couple of years, mostly for weight loss. In and of itself, something being good for weight loss doesn’t mean it’s good for the health (just ask diarrhoea, or cancer).
Happily, berberine’s mechanisms of action appear to be good for metabolic health, including:
- Reduced fasting blood sugar levels
- Improved insulin sensitivity
- Reduced LDL and triglycerides
- Increased HDL levels
So, what does the science say?
It’s (mostly!) not nature’s Wegovy/Ozempic
It’s had that title in a number of sensationalist headlines (and a current TikTok trend, apparently), but while both berberine and the popular weight-loss drugs Wegovy/Ozempic act in part on insulin metabolism, they mostly do so by completely different mechanisms.
Wegovy and Ozempic are GLP-1 agonists, which mean they augment the action of glucagon-like-peptide 1, which increases insulin release, decreases glucagon release, and promotes a more lasting feeling of fullness.
Berberine works mostly by other means, not all of which are understood. But, we know that it activates AMP-activated protein kinase, and on the flipside, inhibits proprotein convertase subtilisin/kexin type 9.
In less arcane words: it boosts some enzymes and inhibits others.
Each of these boosts/inhibitions has a positive effect on metabolic health.
However, it does also have a slight GLP-1 agonist effect too! Bacteria in the gut can decompose and metabolize berberine into dihydroberberine, thus preventing the absorption of disaccharides in the intestinal tract, and increasing GLP-1 levels.
See: Effects of Berberine on the Gastrointestinal Microbiota
Does it work for weight loss?
Yes, simply put. And if we’re going to put it head-to-head with Wegovy/Ozempic, it works about half as well. Which sounds like a criticism, but for a substance that’s a lot safer (and cheaper, and easier—if we like capsules over injections) and has fewer side effects.
- Weight Loss Outcomes Associated With Semaglutide Treatment for Patients With Overweight or Obesity ← Wegovy and Ozempic are both brand names of semaglutide
- The effect of berberine supplementation on obesity parameters: A systematic review and meta-analysis of randomized controlled trials ← a good recent research review giving clear data on many factors
- Lipid-lowering effect of berberine in human subjects and rats ← this is an older study, 2012, but it gives 3-month weight loss percentages rather than discrete values in the abstract, so it’s easier to compare to the semaglutide study without grabbing a calculator
❝But more interestingly, the treatment significantly reduced blood lipid levels (23% decrease of triglyceride and 12.2% decrease of cholesterol levels) in human subjects.
However, there was interestingly, an increase in calcitriol levels seen in all human subjects following berberine treatment (mean 59.5% increase)
Collectively, this study demonstrates that berberine is a potent lipid-lowering compound with a moderate weight loss effect, and may have a possible potential role in osteoporosis treatment/prevention.❞
(click through to read in full)
Is it safe?
It appears to be, with one special caveat: remember that paper about the effects of berberine on the gastrointestinal microbiota? It also has some antimicrobial effects, so you could do harm there if not careful. It’s recommended to give it a break every couple of months, to be sure of allowing your gut microbiota to not get too depleted.
Also, as with anything you might take that’s new, always consult your doctor/pharmacist in case of contraindications based on medications you are taking.
Where can I get it?
As ever, we don’t sell it, but you can check out the berberine of one of our sponsors if you like, or else find one of your choosing online; here’s an example product on Amazon, for your convenience.
Enjoy!
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LGBTQ+ People Relive Old Traumas as They Age on Their Own
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Bill Hall, 71, has been fighting for his life for 38 years. These days, he’s feeling worn out.
Hall contracted HIV, the virus that can cause AIDS, in 1986. Since then, he’s battled depression, heart disease, diabetes, non-Hodgkin lymphoma, kidney cancer, and prostate cancer. This past year, Hall has been hospitalized five times with dangerous infections and life-threatening internal bleeding.
But that’s only part of what Hall, a gay man, has dealt with. Hall was born into the Tlingit tribe in a small fishing village in Alaska. He was separated from his family at age 9 and sent to a government boarding school. There, he told me, he endured years of bullying and sexual abuse that “killed my spirit.”
Because of the trauma, Hall said, he’s never been able to form an intimate relationship. He contracted HIV from anonymous sex at bath houses he used to visit. He lives alone in Seattle and has been on his own throughout his adult life.
“It’s really difficult to maintain a positive attitude when you’re going through so much,” said Hall, who works with Native American community organizations. “You become mentally exhausted.”
It’s a sentiment shared by many older LGBTQ+ adults — most of whom, like Hall, are trying to manage on their own.
Of the 3 million Americans over age 50 who identify as gay, bisexual, or transgender, about twice as many are single and living alone when compared with their heterosexual counterparts, according to the National Resource Center on LGBTQ+ Aging.
This slice of the older population is expanding rapidly. By 2030, the number of LGBTQ+ seniors is expected to double. Many won’t have partners and most won’t have children or grandchildren to help care for them, AARP research indicates.
They face a daunting array of problems, including higher-than-usual rates of anxiety and depression, chronic stress, disability, and chronic illnesses such as heart disease, according to numerous research studies. High rates of smoking, alcohol use, and drug use — all ways people try to cope with stress — contribute to poor health.
Keep in mind, this generation grew up at a time when every state outlawed same-sex relations and when the American Psychiatric Association identified homosexuality as a psychiatric disorder. Many were rejected by their families and their churches when they came out. Then, they endured the horrifying impact of the AIDS crisis.
“Dozens of people were dying every day,” Hall said. “Your life becomes going to support groups, going to visit friends in the hospital, going to funerals.”
It’s no wonder that LGBTQ+ seniors often withdraw socially and experience isolation more commonly than other older adults. “There was too much grief, too much anger, too much trauma — too many people were dying,” said Vincent Crisostomo, director of aging services for the San Francisco AIDS Foundation. “It was just too much to bear.”
In an AARP survey of 2,200 LGBTQ+ adults 45 or older this year, 48% said they felt isolated from others and 45% reported lacking companionship. Almost 80% reported being concerned about having adequate social support as they grow older.
Embracing aging isn’t easy for anyone, but it can be especially difficult for LGBTQ+ seniors who are long-term HIV survivors like Hall.
Related Links
- Americans With HIV Are Living Longer. Federal Spending Isn’t Keeping Up. Jun 17, 2024
- ‘Stonewall Generation’ Confronts Old Age, Sickness — And Discrimination May 22, 2019
- Staying Out Of The Closet In Old Age Oct 17, 2016
Of 1.2 million people living with HIV in the United States, about half are over age 50. By 2030, that’s estimated to rise to 70%.
Christopher Christensen, 72, of Palm Springs, California, has been HIV-positive since May 1981 and is deeply involved with local organizations serving HIV survivors. “A lot of people living with HIV never thought they’d grow old — or planned for it — because they thought they would die quickly,” Christensen said.
Jeff Berry is executive director of the Reunion Project, an alliance of long-term HIV survivors. “Here people are who survived the AIDS epidemic, and all these years later their health issues are getting worse and they’re losing their peers again,” Berry said. “And it’s triggering this post-traumatic stress that’s been underlying for many, many years. Yes, it’s part of getting older. But it’s very, very hard.”
Being on their own, without people who understand how the past is informing current challenges, can magnify those difficulties.
“Not having access to supports and services that are both LGBTQ-friendly and age-friendly is a real hardship for many,” said Christina DaCosta, chief experience officer at SAGE, the nation’s largest and oldest organization for older LGBTQ+ adults.
Diedra Nottingham, a 74-year-old gay woman, lives alone in a one-bedroom apartment in Stonewall House, an LGBTQ+-friendly elder housing complex in New York City. “I just don’t trust people,“ she said. “And I don’t want to get hurt, either, by the way people attack gay people.”
When I first spoke to Nottingham in 2022, she described a post-traumatic-stress-type reaction to so many people dying of covid-19 and the fear of becoming infected. This was a common reaction among older people who are gay, bisexual, or transgender and who bear psychological scars from the AIDS epidemic.
Nottingham was kicked out of her house by her mother at age 14 and spent the next four years on the streets. The only sibling she talks with regularly lives across the country in Seattle. Four partners whom she’d remained close with died in short order in 1999 and 2000, and her last partner passed away in 2003.
When I talked to her in September, Nottingham said she was benefiting from weekly therapy sessions and time spent with a volunteer “friendly visitor” arranged by SAGE. Yet she acknowledged: “I don’t like being by myself all the time the way I am. I’m lonely.”
Donald Bell, a 74-year-old gay Black man who is co-chair of the Illinois Commission on LGBTQ Aging, lives alone in a studio apartment in subsidized LGBTQ+-friendly senior housing in Chicago. He spent 30 years caring for two elderly parents who had serious health issues, while he was also a single father, raising two sons he adopted from a niece.
Bell has very little money, he said, because he left work as a higher-education administrator to care for his parents. “The cost of health care bankrupted us,” he said. (According to SAGE, one-third of older LGBTQ+ adults live at or below 200% of the federal poverty level.) He has hypertension, diabetes, heart disease, and nerve damage in his feet. These days, he walks with a cane.
To his great regret, Bell told me, he’s never had a long-term relationship. But he has several good friends in his building and in the city.
“Of course I experience loneliness,” Bell said when we spoke in June. “But the fact that I am a Black man who has lived to 74, that I have not been destroyed, that I have the sanctity of my own life and my own person is a victory and something for which I am grateful.”
Now he wants to be a model to younger gay men and accept aging rather than feeling stuck in the past. “My past is over,” Bell said, “and I must move on.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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The Purple Parsnip’s Bioactive Brain Benefits (& more)
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This Root Might Be A Guardian Angel
Sometimes we go searching for supplements to research; sometimes supplements present themselves for examination! In this case, our attention was grabbed by a headline:
Angelica gigas extract emerges as a potential treatment for vascular disease
Angelica who?
Angelica gigas, also called the purple parsnip (amongst other names), is a flowering plant native to Korea. It has assorted medicinal properties, and in this case, it was its heart-healthy benefits that were making news:
❝Ultimately, this study presents clearly evidence that Angelica gigas extract is a promising natural product-based functional food/herbal medicine candidate for preventing or regulating hyperlipidemic cardiovascular complications❞
But it has a lot more to offer…
The root has various bioactive metabolites, but the compounds that most studies are most interested in are decursin and decursinol, for their neuroprotective and cognitive enhancement effects:
❝[C]rude extracts and isolated components from the root of A. gigas exhibited neuroprotective and cognitive enhancement effects.
Neuronal damage or death is the most important factor for many neurodegenerative diseases.
In addition, recent studies have clearly demonstrated the possible mechanisms behind the neuroprotective action of extracts/compounds from the root of A. gigas.❞
That middle paragraph there? That’s one of the main pathogenic processes of Alzheimer’s, Parkinson’s, Huntington’s, and Multiple Sclerosis.
Angelica gigas attenuates (reduces the force of) that process:
❝The published reports revealed that the extracts and isolated components from the root of A. gigas showed neuroprotective and cognitive enhancement properties through various mechanisms such as anti-apoptosis, antioxidative actions, inhibiting mRNA and protein expressions of inflammatory mediators and regulating a number of signaling pathways.
In conclusion, the A. gigas root can serve as an effective neuroprotective agent by modulating various pathophysiological processes❞
Read more: Neuroprotective and Cognitive Enhancement Potentials of Angelica gigas Nakai Root: A Review
Beyond neuroprotection & cognitive enhancement
…and also beyond its protection against vascular disease, which is what got our attention…
Angelica gigas also has antioxidant properties, anti-cancer properties, and general immune-boosting properties.
We’ve only so much room, so: those links above will take you to example studies for those things, but there are plenty more where they came from, so we’re quite confident in this one.
Of course, what has antioxidant properties is usually anti-inflammatory, anti-cancer, and anti-aging, because these things are reliant on many of the same processes as each other, with a lot of overlap.
Where can we get it?
We don’t sell it, but here’s an example product on Amazon, for your convenience
Enjoy!
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Tofu vs Seitan – Which is Healthier?
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Our Verdict
When comparing tofu to seitan, we picked the tofu.
Why?
This one is not close!
In terms of macros, seitan does have about 2x the protein, but it also has 6x the carbs and 6x the sodium of tofu, as well as less fiber than tofu.. So we’ll call it a tie on macros. But…
Seitan is also much more processed than tofu, as tofu has usually just been fermented and possibly pressed (depending on kind). Seitan, in contrast, is processed gluten that has been extracted from wheat and usually had lots of things happen to it on the way (depending on kind).
About that protein… Tofu is a complete protein, meaning it has all of the essential amino acids. Seitain, meanwhile, is lacking in lysine.
When it comes to vitamins and minerals, again tofu easily comes out on top; tofu has 5x the calcium, similar iron, more magnesium, 2x the phosphorous, 150% of the potassium, and contains several other nutrients that seitan doesn’t, such as folate and choline.
So, easy winning for tofu across the board on micronutrients.
Tofu is also rich in isoflavones, antioxidant phytonutrients, while seitan has no such benefits.
So, another win for tofu.
There are two reasons you might choose seitan:
- prioritizing bulk protein above all other health considerations
- you are allergic to soy and not allergic to gluten
If neither of those things are the case, then tofu is the healthier choice!
Want to learn more?
You might like to read:
- Tempeh vs Tofu – Which is Healthier? ← tempeh is, nutritionally speaking, tofu but better. Of course on a culinary level, there are many recipes where tofu will work and tempeh wouldn’t, though.
- Gluten: What’s The Truth?
Take care!
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Is It Dementia?
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Spot The Signs (Because None Of Us Are Immune)
Dementia affects increasingly many people, and unlike a lot of diseases, it disproportionately affects people in wealthy industrialized nations.
There are two main reasons for this:
- Longevity (in poorer countries, more people die of other things sooner; can’t get age-related cognitive decline if you don’t age)
- Lifestyle (in the age of convenience, it has never been easier to live an unhealthy lifestyle)
The former is obviously no bad thing for those of us lucky enough to be in wealthier countries (though even in such places, good healthcare access is of course sadly not a given for all).
The latter, however, is less systemic and more epidemic. But it does cut both ways:
- An unhealthy lifestyle is much easier here, yes
- A healthier lifestyle is much easier here, too!
This then comes down to two factors in turn:
- Information: knowing about dementia, what things lead to it, what to look out for, what to do
- Motivation: priorities, and how much attention we choose to give this matter
So, let’s get some information, and then give it our attention!
More than just memory
It’s easy to focus on memory loss, but the four key disabilities directly caused by dementia (each person may not get all four), can be remembered by the mnemonic: “AAAA!”
No, somebody didn’t just murder your writer. It’s:
- Amnesia: memory loss, in one or more of its many forms
- e.g. short term memory loss, and/or inability to make new memories
- Aphasia: loss of ability to express oneself, and/or understand what is expressed
- e.g. “More people have been to Berlin than I have”
- Or even less communication-friendly, Broca’s (Expressive) Aphasia and Wernicke’s (Receptive) Aphasia
- Apraxia: loss of ability to do things, through no obvious physical disability
- e.g. staring at the bathroom mirror wondering how to brush one’s teeth
- Agnosia: loss of ability to recognize things
- e.g. prosopagnosia, also called face-blindness.
If any of those seem worryingly familiar, be aware that while yes, it could be a red flag, what’s most important is patterns of these things.
Another difference between having a momentary brainlapse and having dementia might be, for example, the difference between forgetting your keys, and forgetting what keys do or how to use one.
That said, some are neurological deficits that may show up quite unrelated to dementia, including most of those given as examples above. So if you have just one, then that’s probably worthy of note, but probably not dementia.
Writer’s anecdote: I have had prosopagnosia all my life. To give an example of what that is like and how it’s rather more than just “bad with faces”…
Recently I saw my neighbor, and I could tell something was wrong with her face, but I couldn’t put my finger on what it was. Then some moments later, I realized I had mistaken her hat for her face. It was a large beanie with a panda design on it, and that was facelike enough for me to find myself looking at the wrong face.
Subjective memory matters as much as objective
Objective memory tests are great indicators of potential cognitive decline (or improvement!), but even a subjective idea of having memory problems, that one’s memory is “not as good as it used to be”, can be an important indicator too:
Subjective memory may be marker for cognitive decline
And more recently:
If your memory feels like it’s not what it once was, it could point to a future dementia risk
If you’d like an objective test of memory and other cognitive impairments, here’s the industry’s gold standard test (it’s free):
SAGE: A Test to Detect Signs of Alzheimer’s and Dementia
(The Self-Administered Gerocognitive Exam (SAGE) is designed to detect early signs of cognitive, memory or thinking impairments)
There are things that can look like dementia that aren’t
A person with dementia may be unable to recognize their partner, but hey, this writer knows that feeling very well too. So what sets things apart?
More than we have room for today, but here’s a good overview:
What are the early signs of dementia, and how does it differ from normal aging?
Want to read more?
You might like our previous article more specifically about reducing Alzheimer’s risk:
Reducing Alzheimer’s Risk Early!
Take care!
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