body basics
TRANSCRIPT
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Stop that
snore!Snoring is an irritant, adjustyour lifestyle to get better and
soundless sleep!
It is traditionally believed that snoring indicates
sound sleep, but it is now proven that it is sound
but no sleep. When we fall asleep, muscles in the
upper airway relax and this causes the breathing
passage to become narrow. As air tries to pass
through the narrowed upper airways, they vibrate,
making the sound of snoring. When it worsens,
these passages get blocked -- often hundreds of
time every night. This is obstructive sleep apnoea
(OSA). OSA is most commonly seen in middle-aged
BodylBASICS
heart attack and paralysis.
How to control i t
You can control it by making lifestyle changes.
I Losjng weight
I Exercising regularly
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The cholesterol oy'
cs
myth!CORBIS
Don't ignore high cholesterol,
it can be dangerous in young
adults too!
Cholesterol is an important sub-type of fat. It is required for thefunctioning of all the vital organ sys-
tems and various body metabolisms
related to macro and micro-ele-
ments. Cholesterol and other lipidsub-fractions are important for hu-
man beings and they cannot be cut
down to the lowest limit of zero in
the diet as well as in the blood lev-
els of an individual
creatitis.
Causes Strong ge-
netic/family
history of heart disease
Associated diabetes mellitus, hy-pertension
Bad eating habits
Excess alcohol consumption
Overweight (lowers HDL-high-
d i li i d i
(derive only 30 per cent ca
from fat) Eat more fibre-containing fo
Consume fresh fruits.
Intake of more fluids or wate
Avoid consumption of b
products deep fried items hig
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StOp that BodyjBASICS
coughDon't let that cough becomelife-threatening, boost your immunity!W
hooping cough, also calledpertussis, is an acute, highly
communicable infection of the respi-
ratory tract caused by Bordetella
pertussis bacteria. During coughing,
the infected patients spread the
virus through droplets.
SymptomsThe disease runs a lengthy course of
six to eight weeks. Initially, it may have
flu-like symptoms, eg, cold and fever,
followed by bouts of severe and pro-
longed cough This is usually followed
the intestine through the skin neargroin) and bursting of lung (pneu-
mothorax). It can also lead to pneu-
monia and flare up the old tubercu-
losis infection due to decreased im-
munity. The brain can also get in-
volved, leading to convulsions.
is also significant loss of weigh
to complete lack of appetite.
PreventionStrict isolation is desirable fo
four to five days after startin
antibiotic therapy. Antibiotics s
also be given to close family
bers.
The triple vaccination, DTP -theria, tetanus and pertussis.
doses at monthly interval in
year of life; and two booster
at 1-1/2 years and five years o
can prevent whooping cough
great extent.
I The newer vaccines are safehave less reaction like pain and
TreatmentGeneral measures include pro
adequate nutrition, hydratio
avoiding factors aggravating
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Get rid of puffy BodylBASICS
Pamper your eyes, as stress canmake them puffy!
Protection of eyes and their main-
tena nce should be given utmost
impo rta nce by all of us. Acc ord ing to
a recent research, about 22 per cent
people suffer from puffy eyes be-
cause of stress. They are the indica-
tors of our health condition. Puffy
eyes usually make people look more
tired and aged.
Causes
Lack of sleep, excessive crying, lots of
sodium or salt intake, emotional or phys-
ical stress, build-up of toxins and wastes
Difficulty or inability to open or close
the eyes due to swelling.
Prevention
S l e e p w e l l i Give your eyes the much-
needed rest. Sleep deprivation makes
them work overtime and causes bags un-
derneath. This is because all the fats and
fluids settle down and accumulate in the
area. As the skin underneath the eyes is
very thin and fragile, the extra fluid be-
comes more prominent.
P a m p e r y o u r e y e s i Apply cucumber
slices or cool tea bags to your eyes on a
and vegetables in your diet alon
plenty of water to get all the vi
and minerals. Decrease your salt i
Q u i t s m o k i n g Smoking is b
your health and can also cause und
circles and puffiness.
Avoid rubbing your eyes R
on the eyes and eye contours may
the tiny capillaries underneath th
and lead to more dark circles and
ness.
Take care of eyes while you
Before going to bed, dampen a so
eyes!
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MIemory is an impor-tant aspect of life. Itcan be immediate (eg, re-
calling phone numbers
immediately), short-term
(recalling events over a
few days or months) and
long-term (recalling
events of the past).
Cognition, on the other
hand, encompasses a whole
lot of advanced brain func-
tions, including language ca-
pabilities, behaviour, judge-
ment and visual processing.
Simply put, memory is just an
important subset of cognition.
C A U S E S
I Memory is stored in differentparts of the cerebral hemi-
spheres, most critically involving
a region called the hippocam-
pus. Memory can be impaired if
h i d f h
Forgettina BodylBASIC
somethingSolve crosswords and take vitaminsupplements to keep your memory going0 CORBIS IMAGES
amine B12 (common in patients on p
vegetarian diets), are some of the ot
reversible causes of memory impairme
SYMPTOMS
Inability to remember things like wh
one put objects, remember names
people, phone numbers and messa
given to them are a few early sympto
of short-term memory impairment. Loterm memory impairment can pres
with inability to recall past events.
PREVENTION
I Avoid factors that impair memory,
l di i l d d b
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Beat the " ^ b a s i c s
depression blues!Depression can becomea serious illness, don' tlet negative thoughts
get you down
Everyone occasional ly feelsblue or sad, but thesefeel ings are usual ly f leet ing
an d pass wit hin a co upl e of
days. When a person has adepress ive d isorder , i t
inte rfer es wi th dai ly l i fe,
n o r m a l f u n c t i o n i n g , a n d
ca use s pain for both the
person with the disorder and
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Body| BASICS
Heal thatback pain!B
ack pain is the second most
common problem that bringspeople into the doctor's office. The
problem is increasing rapidly. At
different stages of our lives, back
pain acquires serious dimensions
and can be crippling.
Causes
Many spinal conditions cause back
pain, but muscle sprain can be a
cause too. The common spinal caus-
es of back pain are: changes in var-
ious parts of the spine with ageing,
Back pain can be
crippling, but
rest, good postureand exercise can
bring relief
aspirin or paracetamol can provide
relief. No other medication shouldbe taken without the doctor's ad-
vice.
Prevention
Maintain a good posture during
sitting, walking, working and
sleeping.
Exercise regularly
Stop smoking
When should one see a doc-
tor?
If pain persists beyond a few
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Mend that
hea r t
Body| BASICS
Keep the stress away! Emotional tra
can trigger heart break syndrome
A broken heart syndrome is a tem-porary heart condition causeddue to extreme and sudden emotion-
al trauma. People may have sudden
chest pain or think they're having a
heart attack. These symptoms may be
a result of the heart's reaction to a
surge of stress hormones. In broken
heart syndrome, a part of your heart
temporarily enlarges, a condition
call ed cardiomyopathy. Ninety per
cent of the cases occur in women.Causes
It is caused by a surge in adrenaline
and other hormones in the aftermath
of a stressful situation, caused by a
est), feelings of loneliness, feelings of
hopelessness and despair, loss of self-
respect and/or self-esteem, medical or
psychological illness (for example, de-
pression), suicidal thoughts.
toms. Also, the doctor will wa
know if you've experienced any
stresses recently.
I Doctors usually order a chest
of your heart to see if your heart
larged or has a shape change
typical of broken heart syndrom
I The doctor may also ord
echocardiogram.
I Coronary angiography shows
mal coronary arteries.
CureUsually requires about a week
cover. There are no standard
ment guidelines. At first, it's tr
similar to a heart attack until t
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Satfl U!Protect yourself from the cold
this season, as influenza can weaken
your immunity
Body BASICSOCORBIS
Influenza is a highly infectious respiratory disease.
It is caused by the 'influenza' virus. Several types
and two sub-types of type A (HINI and H3N2) and
type B circulate in the air. Influenza is transmitted
through the air by a person suffering from flu,
coughing or sneezeing, creating droplets contain-
ing the virus.The virus can remain alive for over 24
hours. Complications from influenza can kill and it
is estimated that tens of thousands of people die in
v a c c i n a t e d
against the
virus. This is
an annual
vaccine as
the protec-
tion/immuni-
ty developed
by vaccina-
tion no
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Don't ignore
thyroid!Thyroid can play havoc with your health, but timely treatment can be helpful
BodylBASICS
The thyroid gland is situated infront of the neck and is quite vis-
ible when enlarged, especially during
swallowing. It is an endocrine gland,
discharging a secretion called thyrox-
in directly into the blood stream. Thy-
roid hormone regulates cellular me-
tabolism throughout the body, it
stokes the fire of metabolic furnaces
located in each cell.
Symptoms
The symptom is goitre ie enlarge-
timation of thyroid hormone con-centration (T3, T4,TSH) in the blood.
A low T3, T4 and high TSH confirms
the diagnosis of hypothyroidism. At
times, in many thyroid diseases, a
sonography and radioactive scan of
thyroid are required.Thyroid nodules
occasionally require a fine needle
aspiration biopsy. The procedure is
safe and virtually painless.
The most important preventive
measure has been iodination of salt.
O CORBIS IMAGES
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Body| BASICSGet
sound sleep!Lack of sleep can playsystem. Sleep well for
Insomnia is about not gettingenough proper sleep. It includes
frequent or extended awakening in
the middle of sleep or sleep being
delayed at night or shortened in
the morning with early awakening,
affecting the total duration of
night sleep.
C OMMON FEATURES
Anxiety or feeling agitated before
sleep, feeling unrested after sleep,
sleepiness and lethargy throughout
havoc on your immune
overall wellbeing
and alcohol 4-6 hours before sleep. Get up and go to bed at the same
time everyday as it helps your sleep
cycle remain in rhythm.
Adjust the temperature, light and
noise levels to your needs.
ESTABLISH AN OPTIMAL SLEEP PATTERN
Go to bed only when you are
'sleepy tired'.
Do not watch TV, work, study or eat
in bed.
If you are not asleep within 20 min-
cle grou ps arms, neck, sh oul
face and eyes, stomach and back
legs.
Don't worry about inability to s
O CORBIS IMAGES
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Straighten your
squintFrequent eye turns can be anuisance. Treat your squint on time!
BodylBASICS MARCUS LUND/CULTURA
Squint or strabismus is cross-eyes. It
is defined as a condition in which
the eyes deviate (turn) when looking
at a particular object. Eye doctors gen-
erally look for the presence of a stra-
bismus when looking at: distance (20
feet or more); near (16 inches for an
adult and 13 inches for a child); later-
al and vertical directions (up, down,
left, or right).
When the eye turn occurs all the
time, it is called constant strabismus.
When it occurs only some time it is
dally in children. However, it is also
known to occur in adults. It is seen
in three-five per cent of normal pop-
ulation. It can occur due to a variety
of causes, such as hereditary, muscle
weakness, poor vision, or any dis-
ease occurring within the eye, such
as cataract in children.
When should one suspect it?
I The most important sign is when
eyes are not positioned straight.
When a child turns his face or tilts
head to see in a particular direction.
How does squint corre
help?
Straightens the eyes (cosmetic
stores vision, preserves binocu
(To use both eyes simultaneou
Treatment
I Orthoptics: It is a medical ter
the eye muscle training prog
Orthoptics treat muscle pro
only in regard to strength and i
ally done using a special ma
called the synaptophore. Custo
ly all squint patients especially
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Keeping kidneys
healthy!Make sure your kidneys are in good shape,ignorance might lead to a chronic kidney dis
Body|BASICS
Chronic kidney disease is a progressive
loss in kidney functions over a period
of months or years. The symptoms of
worsening kidney function are non-spe-
cific and might include feeling generally
unwell and experiencing a reduced ap-
petite. Often, it is diagno sed whil e screen-
ing of people known to be at risk for kid-
ney problems. It is identified by a blood
test called serum creatinine.
SYMPTOMS
Polyuria (passing more urine), nocturia
(passing more urine during night), puffiness
in the face and feet, persistent aches and
pains in the joints, high blood pressure,
shortness of breath on mild exertion, fatigue
due to anemia.
RISK FACTORS
Diabetes, hypertension, cardiac disease, kid-
ney stones, past history of inflammation in
the functional unit of the kidney, hereditary
polycystic kidney disease.
ffi CORBIS IMAGES
on a regular basis. | Keep your body fit. Have
a fixed routine of physical activities that you
like Brufen, Voveran, Nimulid, etc.
depressing thoughts and stress. It de
the immunity levels and well-being
person.
Diet : | Avoid high intake of prote
and supplements. Foods like eggs, c
fish, paneer, milk products are mus
for a balanced nutrition. | Potassium
be restricted in diet. It is present
amount in fruits, nuts and green veg
Potassium can be removed from the
bles by leeching. | Use low sodium
food while cooking. | Avoid cakes, p
h
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Do you have an
'athletic heart'?Excessive exercise can put you at risk ofathletic heart syndrome. Protect the heart from
stress of strenuous physical training
R
egular moderate exercise is of
paramount importance to good health
for prevention of heart attacks, strokes,
for better management of diabetes,
hypertension, osteoporosis, sexual
performances but the flip side of
excessive exercise training is athletic heart
syndrome (AHS).
Causes
AHS occurs due to hypertrophy of the heartmuscle. Typically, it is described as in-
creased heart muscle mass, increased
chamber dimensions and wall thickness.
Generally, AHS is a far more efficient heart
than a normal heart. It is accompanied by
Body|BASICS
not be a cause of concern to any em
ment. After cessation of athletic ac
most heart-related changes will regr
normal, over a period of months.
Facts
Athletic heart syndrome is no
common.
Abnormal ECG and abnormal ech
diography in an athlete should ale
about AHS.
Employmentriage and day-t
life are abso
not a problem
AHS.
High-level at
should have a
odic check for
If detected the training
gramme can
modified.
After stopp
high-level activ
i !
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push the panic button!
Hypochond riasi s is an anxiety dis-
order. The patient is preoccu-
pied with various bodily symptoms,
which he believes are an indicator of
a serious disease.
Symptoms
I Hypochondriacs have symptoms in
various parts of the body, such as
the gastrointestinal tract, cardiac
symptoms like chest pain, breath-
lessness and palpitations, giddiness,
aches and pains, weakness, sexual
difficulties, etc.
I The patient goes to many doctors,
Extreme anxiety can
trigger hypochondriasis,but there's no need to
to nutritional deficiencies.
I Many patients believe that they
Treatment
The first step is the recognition o
Don't panic! Body|BASICS THINKSTOCK I
h
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Beat the B o d y bask s
depression blues!Depression can becomea serious illness, don' tlet negative thoughts
get you down
Everyone occasionally feels
blue or sad, but these
feelings are usually fleeting
and pass within a couple of
days. When a person has a
depressive disorder, itinterferes with daily life,
normal functioning, and
causes pain for both the
person with the disorder and
T h o
as;c:s
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Treat that o > as;c:s
endometriosis painDon' t ignorepainful periods, getting early treatment can prevent infertiT he lining ofthe womb which is shed every month in the formof a menstrual period is called endometrium. The abnormalgrowth of cells (endometrial cells), similar to those that form the
inside of the uterus, but in a location outside of the uterus, is calledendometriosis .When similar lining is found around
other organs, most commonly ovaries, the con-
dition is also called endometriosis.
Symptoms
Painful periods It generally presents with
pain in the lower abdomen, which can be
worse during periods. There can be backache t
and also pain tracking down the legs.Pain dur- '
ing intercourse and pain while moving bowels, es-
pecially during periods.
Causes
* Women who have been detected to have endometrios
have annual ultrasound to detect the presence of any ova
They should have a blood test in the early part of the m
cycle to detect their ovarian reserve, because many womendometriosis are known to have a diminished ovarian
- Surgical treatment should be initiated in women with t
endometriotic cyst.
Treatment* Medications to control pain.
Medications to stop the endometriosis f
ting worse.
The condition can be controlled by surg
lowed by hormonal treatment. Keyhole
is now considered as a benchmark.
vantages ofkeyhole surgery are be
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Bo< BASICS
carpal syndrome?
THINK STOCK PHOTOS
rV r n e l is anarrow pas-
sageway in the
wrist on thesame side as
the palm.
When the wrist
Using the computer for prolongedperiods can damage the nerves
arpal tun- Poor grip while holding objects
Who's at risk?
People working on laptop and
puter for long hours without break.
Driving for long hours. Obese people.
Patients suffering from hypothyro
and diabetes.
h
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Stop those
seizures!
Body BASICS
Don't ignore convulsive
bodily movements, as it' s
critical to cure epilepsy!
Epilepsy is a brain disorder in which
clusters of nerve cells or neurons in
the brain become abnormal. Neurons
normally generate electrochemical
impulses that act on other neurons,
glands and muscles to produce humanthoughts, feelings and action.
Epilepsy is a treatable brain disorder.
Anyone can get epilepsy. One person in
every hundred has epilepsy. It takes many
forms such as convulsive movements of
the limbs and face with loss of
consciousness or short lapses of attention
or abrupt jerks of the whole body orsimple drop attacks or brief episodes of
abnormal behaviour.
Causes
Epilepsy is a disorder with many possible
causes Anything that disturbs the normal
and/or when we eat pork that is not well
cooked and/or when we ingest vegetables
that are not washed. Vegetables gather
this parasite when they are grown in
contaminated soil,
i Heed the doctor's advice regardingappropriate antenatal care and safe
delivery. When there is lack of oxygen to
the brain, it results in scar tissue which
can cause seizures. For various reasons
this can happen to the child when in the
mother's womb, during birth and
after. Such
complicationscan be
prevented if
the mother
has
d t
adequate management during preg
and adequate birthing facilities sho
emergencies occur.
If you see someone having convulsion...
Dosi Keep calm. Help the patient lie do
Remove glasses if any and loosen t
clothing (ties, top collar button),
i Turn the patient on to the side so
saliva collects in throat,
i Remove hard objects around wh
hurt the patient.
i Keep something soft under the he
Don'ts
i Don't crowd around the patient. A
free circulation of air.
i Don't force anything between the
CORBIS IMAGES
not more than 60 ml per d
ff h
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Heal w i t hfood therapy!
Beat the blues with soy, build bones with potatoesand have lean meats for a healthy heart.
Nona Walia tells you how to eat right for health
FEELING low? Indulge in food ther -
apy. Crackling bones? Hit the fridge
rather t han the medicine box. Food
therapy is emerging as the latest
prevention ag ainst multiple lifestyle dis-
eases. Experts believe it's better to pop an
apple, rather tha n popping the pill.
Eat well and feel good
A healthy diet has
shown experts that food
could be the answer to
combat diseases. Foods
can be therapeutic and
also make you feel good.
Says Dr Shikha S harma,
dietician, "Eat well not
just for basic nutrition but to heal. Af-
ter a lot of suffering, people realise it's
better to eat well than pop in medi-
cines. Food science introduces us to
foods that heal rather than just pro-
vide basic vitamins. Increase your in-
take of yellow and orange vegetablesto prevent infertility. Leafy vegetables
are good for eyesight and detox the liv-
er. If you want to avoid depression, just
eat lots of seeds, nuts and watermel-
ons for a better nervous system. Salads
make the digestion stronger as they
have enzymes."
Get your dose of Vitamin D
A dose of sunlight along
with almonds will benefit
those who want a baby.
Says gynaecologist Dr
Shivani Sachdev Gour,
"Eat to beat infertility
which is on the rise and
have foods rich in i ron like
apples and radish. A study done at Har -
vard revealed women with high iron in-
take in their diet were more fertile. It's es-
sential for menopausal women to take vi-
tamins D and E, which are found in avo-
cadoes, tomatoes, hazelnuts. Women can
get vitamin D from butter and eggs too ."
Beat the blues with Omega 3
Don't brood if you're feel-
ing low. Beat the blues by
eating right, as certain
foods can help cut the
chances of depression.
Says Ishi Khosla, diet ex-pert, "Make sure you're
having enough Omega 3
fats from mustard oil, wheat, lobia, flax
seeds, methl seeds, soybean and green
leafy vegetables." Even oily fish can be
good to beat the blues. "Wholegrains are
important, everything from oats to
wholewheat bread to barley are great
sources of slow-release energy that will
prevent your blood sugar from nosediv-
ing," addsDr Sharma.
Beat brittle bones by drinking milkThere's truth in grand-
ma's tips, drink lots of
mill? as a child. Be willing
to transform your rela-
tionship with food. Dr
Sanjay Sarup, orthopedic
says, 'Stock up your calci-
um in your childhood and
teenage years. Diet remains impor tant to
bones in adulthood. Magnesium found
in nuts, lentils and potatoes helps in
building bones. Red beans, fish, seafood,
ragi, dates, fenugreek leaves, and lotus
stem are rich in calcium. Eat lots of yo-
ghurt andpaneer and make sure you have
your daily intake of nuts. If you' re aller-
gic to milk, just eat almonds, beans, broc-
coli, cauliflower, radish, spinach. "Olive oil for a safe heartDon't consume too much salt, warns car-
diologist Dr Umesh Gupta. He points to a
research by scientists at Lund University
in Sweden, who found that a varied diet
of foods containing antioxidants, whole-
grains and fatty acids could bring blood
pressure down by nearly
one-tenth. "Avoid fatty
red meats. Lean meats
like chicken and fish are
good for the heart. Fish
like salmon and tuna pre-
vent clot formation. Olive
oil is good for the heart.
Fruits and vegetables with high fibre, es-
pecially oats, reduce cholesterol. Apples
reduce inflammation and formation of
blood clots. In a study at Harvard of
menopausal women, those who had al-
monds and walnuts every week reduced
their chances of having a heart attack by
3 5 per cent. There are studies that say red
wine is good, but that doesn't mean you
take three glasses. Then it's a double-
edged sword."
Herbs help blood pressure
Dr Ishi Khosla agr ees, "To lower your
blood pressure, limit salt
intake. Squeeze lemoninstead of salt in the
food. Avoid cold cut
meats as they have too
much salt. Reduce total
fat intake to not more
than 3-4 teaspoons a
day. If you drink, limit alcohol intake to
caffeine to not more than
tea /coffee. Include herbs,
herbal t eas, and vegetable
nettle (bichoo booti), lauki j
ber, garlic, green coriande
as they have diuretic effec
urine formation and cont
sure. Include soya, nuts, f
tard seeds, flaxseeds, fenu
(methi) in the diet."
Eat right to beat cance
tality. We should have
abundance while making
Eat foods high in dietary f
found in wheat bran. Havi
fruits and vegetables also
in the body. Foods that ar
anti-cancer are garlic, tu
tea, red wine, whey, wheroot, pine bark, aloe vera
some varieties of mushr
soy products and flax seed
So, change the way
feel better!
TIMES nona.wa
| Good food
| effect on th
the mind, b
Nutritiona
. in achiev
* healt h. Ad
! Sharma , "
li organs and
junk diet increases the ju
ies. Don't ea t pickles as it c
pipe cancer."
Garlic helps prevent ca
Simple dican preven
the 12 m
cancers. Fo
cancer c an
ventive and
cologist Dr
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