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The Health Impact of Foods and Drinks Consumed

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Remember the saying ‘You are what you eat”? Most of us understand that what we consume, drink, and breathe directly impacts our overall health and how we feel. Given the holiday season is just around the corner, many of us are likely to indulge more than usual; let’s take a look at what we know about the relationship between diet, overall health, and lifespan. 

The Lifespan-Extending Power of Plant-Based Foods

In the quest for a longer, healthier life, a combination of specific food sources is recommended. A recent study by Norwegian scientists sheds light on how simple dietary adjustments can significantly improve overall life expectancy. Researchers observed that the biggest impact came from eating more plant-based foods such as legumes, whole grains, and nuts, and replacing red and processed meats with plant-based options.

Beyond Fruits and Vegetables

In North America, most of us already include fruits and vegetables in our diets. The study confirmed their importance, noting that including a variety of fruits and vegetables, along with nuts and whole grains supports a balanced diet and promotes overall good health..

Fish, Refined Grains, and Sugary Drinks: A Balancing Act

Fish was also recognized for its health benefits and recommended as part of a balanced diet. Conversely, reducing intake of sugar sweetened beverages (ie. soft drinks) and refined grains such as white bread, were also highlighted as important and simple dietary changes to consider.

The Impact of Age on Dietary Changes

The study also found that younger individuals stand to gain more life years from adopting a healthy and balanced diet compared to older adults. They concluded that sustained positive dietary changes at an early age could add 10 or more years to a person’s life expectancy. However, it’s never too late to embrace the health benefits of improving your diet, and although lifespan gains may not be as significant, they do still exist.

Practical and Gradual Steps for Dietary Transformation

At Alliance Chiropractic & Wellness Clinic, located in Ancaster and serving the Greater Hamilton Area, we are here to support our patients.. Whether it’s working towards a specific health goal or maintaining your optimal level of health, our team of experts will develop a personalized and actionable treatment plan based on your individual goals and needs. If you have any questions related to this article or any other health concern, please feel free to get in touch with our team.

Find more information on what we talked about here. 

Rethinking Alcohol: New Research Challenges our Traditional Beliefs

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Are you questioning the health effects of alcohol on your body? Recent research findings are challenging the traditional belief that moderate alcohol consumption is beneficial. Let’s shed some light on these evolving insights.

Rethinking the Cardiovascular Health Benefits of Alcohol

The notion that moderate alcohol consumption is heart-healthy has been a longstanding belief. However, recent research findings paint a different picture. When studies showing cardio-protective benefits of alcohol were further analyzed, the results were notable. Individuals who stopped drinking due to health reasons were excluded from studies and only alcohol drinkers and non-drinkers were compared, no cardio-protective value from alcohol consumption was found. This suggests that moderate alcohol consumption does not provide any heart health benefits as once believed. 

Alcohol and the Growing Concern of Increased Cancer Risk

There is also a known connection between alcohol and cancer but surveys indicate that people are not aware of the link. Although this appears to be changing, largely due to the recent completion and publication of findings from several major global studies. Aa detailed 2021 report published in Lancet Oncology revealed that alcohol consumption is linked to a higher risk of several cancer types. Notably, even moderate drinking was shown to elevate these risks. The American Cancer Society’s updated guidelines now recommend avoiding all alcohol to minimize cancer risk, reflecting the seriousness of these findings.

Alcohol and Brain Health: A Neurotoxic Impact

The effects of alcohol on brain health are becoming clearer. Recent research involving advanced imaging techniques has shown that even moderate alcohol intake can lead to reductions in gray matter volume and functional connectivity. These changes are associated with memory decline and dementia, highlighting the need for caution with alcohol consumption.

Alcohol's Role in Mental Health

Beyond its physical health impacts, alcohol also affects mental health. While some may use alcohol as a coping mechanism for stress or anxiety, it may actually exacerbate some of these conditions over time. Understanding the psychological effects of alcohol is also an important factor in holistic health management.

The Final Word about Alcohol

The latest research on the health effects of alcohol suggests that the risks may outweigh the benefits. Whether it’s heart health, cancer risk, brain function, or mental well-being, alcohol appears to play a significant role. As research continues and we learn more, limiting our alcohol consumption may be one important way to optimize and maintain overall health and wellness.

Have More Questions?

At Alliance Chiropractic, located in the heart of Ancaster, Greater Hamilton Area, we believe good health begins with knowledge. Providing our patients with the resources and information they require to make informed decisions, is one way we support our patients as they work towards achieving their wellness goals. Have questions about the information in this article or anything else related to your health, get in touch. Our team of experts offer personalized, holistic advice, and treatment strategies to address your unique needs and health goals. 

For more information, visit the source:https://www.medscape.com/viewarticle/965387

The Importance of Vitamin D for Health

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Many of us know that Vitamin D is valuable to our bodies but why? Over the past couple of years, mainstream mention of Vitamin D grew because of the COVID pandemic, however, its benefits have been long studied and are relatively well known to those in the nutrition and health field. Here’s all you need to know about Vitamin D, why it’s important to your health, and how to ensure your body is getting what it needs.

What is Vitamin D and Why is it Important?

Technically Vitamin D is a hormone and not a vitamin. Our bodies produce it in response to sun exposure. We all need Vitamin D to help keep our bones and teeth strong, maintain immune function, and help support the absorption of important minerals such as calcium and phosphorus. Low Vitamin D levels may lead to a variety of problems such as weak bones or rickets in children, and osteomalacia (bone softening), osteoporosis, and hormone imbalances in adults. Vitamin D also supports our immune system and may provide additional protection against specific diseases, although research on direct causal links is ongoing.

Who is at Risk of Vitamin D Deficiency?

During the winter months when most of us are indoors and shorter days limit the amount of sun available, we are all susceptible to Vitamin D deficiency. However, certain groups of the population appear to be at even greater risk, including individuals with darker skin, pregnant women, older adults, those who live in limited sunlight regions, and those who suffer from specific conditions (such as obesity or problems digesting fats).

How to Boost Your Vitamin D Levels

Ensuring adequate Vitamin D is necessary for good health in both children and adults. In the summer months, getting outside and ensuring natural sun exposure is key. Throughout the year, maintaining a balanced diet rich in food sources that promote the body’s Vitamin D production, is also important. These include egg yolks, cheese, mushrooms, fortified milk, cereals, and juices, fatty fish (salmon, mackerel, and tuna), and beef liver. In the winter months, Vitamin D supplements may be also beneficial for certain individuals or during the winter months, but always check with your health professional prior to starting anything new.

Need More Information?

If you are concerned about your Vitamin D levels, talk to your health care provider. Our team of experts at Alliance Chiropractic & Wellness Clinic is here to support you, and can help you achieve and maintain your wellness goals so you can be your best self. We offer a range of services including chiropractic care, laser treatment, electric muscle stimulation, kinesiology services, massage therapy, naturopathic medicine, acupuncture, custom foot orthotics, and more. Contact us today to schedule an appointment!

 Original article first appeared in Medical News Today.

The Health Risks of Soybean Oil: A Dive into Gut Inflammation

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With the increasing popularity of soybean oil in processed foods, a corresponding rise in associated health issues has also been observed. One such alarming association is the link between soybean oil and ulcerative colitis. Let’s take a look at what the latest research shows in terms of the health risks of soybean oil and its connection to gut health.

The Upsurge of Soybean Oil Consumption

The use of soybean oil in processed foods is staggering. In the US, the per capita consumption of soybean oil increased by more than 1,000-fold during the 20th century.

Health Risk of Soybean Oil: The Link to Ulcerative Colitis

A recent study from the University of California (UC) Riverside and UC Davis revealed that a diet rich in soybean oil was linked to a greater risk of developing ulcerative colitis. It appears that linoleic acid, a predominant omega-6 fatty acid in soybean oil, is to blame.

The Linoleic Acid Overdose

According to researchers, most adults require one to two percent of their daily energy from linoleic acid; it is vital for maintaining the body’s water balance. However, American adults typically exceed their requirements, consuming up to 10% of their daily energy from linoleic acid.

 

This is alarming. High linoleic acid consumption has been studied previously, and earlier studies have shown links between excess linoleic acid consumption and inflammatory bowel disease (IBD) in humans, and obesity and diabetes in rodents. 

The Omega-3 and Omega-6 Imbalance

In the University of California study, researchers wanted to better understand why. The excess amount of linoleic acid appeared to wreak havoc on gut health, specifically the ratio of omega-3 to omega-6 fatty acids in the gut. In the study mice, this imbalance subsequently led to a reduction in endocannabinoids, crucial lipid-based molecules that block inflammation.

The Adverse Microbial Shift

In addition, the gut microbiome of the mice also revealed an upsurge in adherent invasive E. coli, a potentially dangerous bacteria that thrives on linoleic acid. A bacterial strain closely related to E. coli has been linked to inflammatory bowel disease (IBD) in humans, further supporting the relationship between diet and specific illnesses and conditions. 

Altering The Dietary Landscape

What can patients do to ensure they maintain healthy omega-3:omega-6 ratios? Cooking with olive oil, reducing processed food consumption, and eating omega-3 rich foods like flaxseed and walnuts are several ways to curb soybean oil intake. Within the field of health care, there is growing awareness that taking care of our gut health is an important step towards optimizing overall health and wellness.

Final Word

Uncovering the health risks of soybean oil reinforces the importance of informed dietary choices. By opting for healthier fats and maintaining a well-rounded diet, we can safeguard our gut health, a necessary component for overall well-being.

Stay tuned for more insightful information on nurturing and promoting healthy habits and lifestyles. If you have any questions or want to learn more about this topic or anything else related to your health, contact the Alliance team. Let us help you define and maintain your path to optimal long term wellness!

Source article: https://www.medscape.org/viewarticle/995478

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Turmeric for Knee Osteoarthritis

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Knee osteoarthritis (OA) is a condition often seen among elderly patients, resulting in the degeneration of articular cartilage and underlying bone.  Although traditionally, Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) in either topical or oral form have been the most common form of treatment for patients suffering from OA, research shows that other options may exist and should be further explored. Turmeric, containing curcumin, has emerged as a leading alternative to NSAIDs for treating knee osteoarthritis.

Understanding Knee Osteoarthritis:

Over half of knee OA patients who experience symptoms have advanced OA; globally, this figure is estimated to be a whopping 14 million patients. While the condition is more common among elderly patients, abnormal biomechanics and joint pathologies (including stress from excess body weight) can accelerate knee OA, making it a problem among younger patients as well. Over time, individuals who suffer from knee OA experience an overall weakening of joint cartilage and bone. There is a pressing need for innovative prevention and treatment, especially among younger patients.

Conventional Treatment with NSAIDs:

Non-Steroidal Anti Inflammatory Drugs have long stood as the first line of defense against knee osteoarthritis. Administered orally or topically, they combat inflammation and pain, however, potential adverse effects warrant careful monitoring of their use. 

Unveiling a Natural Remedy - Turmeric:

Turmeric, with its golden hue, holds promise. The spice containscurcuminoid, a compound that not only gives turmeric its vibrant colour but is also revered for its anti-inflammatory properties. The evidence supporting turmeric as a gentle alternative and natural remedy for knee osteoarthritis, continues to grow.

Scientific Backing: Turmeric vs NSAIDs:

There have been numerous studies comparing turmeric with NSAIDs, and the findings consistently show that turmeric can be an effective alternative for managing pain and inflammation. Turmeric was found to be associated with fewer gastrointestinal adverse events compared to NSAIDs with similar efficacy, making it a potentially safer option for pain management.

Further Considerations and Future Research:

While pharmacological and surgical treatment options are necessary in certain knee OA cases, the research strongly suggests that a non-pharmacological option as a first line of treatment should be considered. These promising studies substantiate the need to investigate turmeric further. 

Conclusion:

Turmeric extends hope that safer treatment options exist for chronic conditions such as knee OA. To read about the latest research, access the source article for this blog here. What has been your experience with knee OA? Feel free to share your stories in the comments. 

If you suffer from knee OA and are looking for support to manage this potentially debilitating condition, get in touch with us. Our team is ready to help you get started. Our practitioners offer a range of services and will work with you to develop a plan that supports your treatment and wellness goals. Share this post to help others learn about drug-free options for injury prevention and pain management.

Source: Adrian Isaza, PhD, DC, DABCI, DACBN, CCAP; https://dynamicchiropractic.com/article/59338-turmeric-for-kneeosteoarthritis

Is there a Better, Lower-Cost Option for Mild to Moderate Depression? The Mindful Way Through Depression

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The Mindful Way Through Depression

The incidence of mental health illness appears to be on the rise worldwide, with depression being a leading cause of disability. Research on effective treatment options continues and non-pharmaceutical interventions such as Cognitive Behavioural Therapy  are often recommended as a form of treatment for patients suffering from mental health disorders. 

For many, depression looms like a heavy cloud that is difficult to  shake off. A recent study involving 410 patients compared two forms of Cognitive Behavioural Therapy: 

  1. Mindfulness-based cognitive therapy self-help (MT) vs.
  2. Practitioner-supported cognitive behavioural therapy self-help (CBT)

The findings may surprise you.

Details of the Research Study:

The study recruited patients from 10 publicly funded psychological therapy service clinics in England who were split into MT and CBT treatment groups. Patients received either a MT or CBT based self-help workbook, and were supported by six structured phone or in-person sessions with a trained psychological well-being practitioner. Depression symptom severity was measured after 16 weeks. 

Clinical Outcomes:

Between MT and CBT patient groups, a clear difference emerged. Patients from the MT group saw significant improvements in their depression and anxiety symptoms compared to the CBT group.

Long-Term Follow-Up:

At the 42-week check-in, the MT group maintained superior results in both depression and anxiety symptoms, however, the gap had narrowed a bit. The researchers noted that this could be the result of patients from CBT group having greater access to post-intervention psychological therapy 

Cost Comparison:

Another notable difference was that MT treatment cost £526 less (approximately $886 Cdn) per patient. These cost savings are significant at an individual level and in terms of overall health care cost savings.  

Conclusion:

MT intervention not only provided better clinical outcomes but was also a more cost-effective treatment option compared to CBT for individuals suffering from mild to moderate depression.  From a mental health management perspective, MT could be a game changer.

Eager to learn more about the mindful way through depression? Get in touch with your primary health care provider. Many treatment options exist, and our team is available to help you find the right option for you. Share this post to educate others on the latest research, and let’s step into a brighter mental space together.

For reference, original article: https://www.medscape.com/viewarticle/990298

The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle

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Realize the Benefits of Daily Movement

Greetings, Alliance Allies! Embracing the benefits of daily movement is more than just a fight against a stationary lifestyle. It’s a commitment to nurturing your spinal health and, by extension, your overall well-being. Modern life can be a hustle, and the ease of remaining stationary is undeniable. However, stillness is far from what our bodies crave. Let’s break downthe benefits of daily movement through the lens of spinal health.

The Profound Impact on Spinal Health

Our bodies are not designed to be stationary for extended periods of time (with the exception of sleep). Engaging in daily movement helps prevent the stiffness and discomfort that often accompanies prolonged periods of inactivity. The motions we engage in, no matter how minuscule, help keep our spines mobile and healthy. Research confirms a variety of health benefits linked to regular physical activity and exercise.

Beyond the Backbone: Holistic Health Gains

As outlined by registered Kinesiologist Julie Bellini, the quality and quantity of daily movement positively impacts your physical health AND supports a better quality of life. Regular physical activity dramatically lowers the risk of heart disease, stroke, and a host of other health conditions. Additional benefits include more energy, better sleep, improved digestion, and enhanced memory.

The Route to Daily Movement: Making It Achievable

Embarking on a journey of daily movement does not need to be daunting. Keep in mind that any level of physical activity is better than none. If you are limited by joint stiffness and pain then consider activities such as swimming, biking, or walking supported by poles to bolster your cardiovascular stamina. Aim for 30 minutes a day or start with 15 minutes of activity, twice a dayThe emphasis is on finding what resonates with your body: keep it simple and set a goal for yourself. If walking for more than 15 minutes is difficult or daily activities are painful, it may be time to seek professional advice.

Crafting a Movement-Centric Routine at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster, and part of the Greater Hamilton Area, we are here to support and guide you on your wellness journey. Whether its treating an injury, restoring proper body movement, or helping you achieve your wellness or activity goals, our team of experts can help. They will work with you to develop an individualized plan, and equip you with the tools and knowledge you require to maintain your target level of health. 

Here’s a fantastic 30 minute Core and More exercise video to help get you started

Chiropractic Care: A Safer Treatment Option for Low Back Pain in the Elderly

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Navigating the Common Issue of Chronic Low Back Pain (cLBP)

Hello, Alliance Allies! Chronic Low Back Pain (cLBP) is no stranger to the elderly population affecting a staggering 70% to 85% at least once during their lifetime. Of those, 90%experience more than one episode of back pain, hindering daily activities essential for independent living. The escalating costs of treating low back pain among Medicare beneficiaries, coupled with poor outcomes, calls for a reevaluation of current treatment approaches.

The Questionable Route: Opioid Medications

Despite a lack of long-term safety data, the use of opioid medications for cLBP treatment remains prevalent. In the US, overprescription is believed to be a leading cause of the current opioid crisis. It is also suggested that the potential risks of opioids are amplified among older patients. The consequences can extend to escalated care such as hospitalizations, advanced imaging, and even surgery.

A Promising Alternative: Spinal Manipulative Therapy (SMT)

Chiropractic care, specifically Spinal Manipulative Therapy (SMT), is a non-pharmacological alternative. Studies provide evidence that among older patients, escalated care and adverse drug effects are less likely when SMT is used as an initial treatment for cLBP. These findings are telling and could have implications for improving patient safety and reducing overall healthcare costs. 

Unlocking the Benefits at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster and part of the Greater Hamilton Area, our health care experts offer a variety of treatment options for cLBP. If you or your loved one is navigating the challenges of back pain, contact us to learn how we can help. We welcome patients of all ages and offer acute treatment options to address ongoing cLBP, as well as maintenance care to prevent future injury. Our non-invasive, drug-free solutions aim to help our patients reach their wellness, movement, and activity goals. 

Embrace Better Posture with ‘Straighten Up Canada’ Today”

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How many hours a day do you sit? Whether it’s at work, driving, or enjoying some TV time, we all do a fair bit of sitting. Add poor posture to the mix, and you have a recipe for back pain and a multitude of other problems. Did you know that issues like lower back pain are among the top reasons for missed work here in Canada? It’s high time we take a step towards better spinal health: the ‘Straighten Up Canada’ initiative is one way to help you get started.

Meet Your New Posture Buddy: Straighten Up Canada - The App

Consider this a gift for your spine. Canadian chiropractors recently developed the ‘Straighten Up Canada’ app: it’s FREE, simple, and takes only about three minutes of your day. The best part? You can use it anywhere, anytime. The app can be easily incorporated into your exercise warm-up or cool down routine, or as a quick work break while sitting at your desk.

'Straighten Up Canada' as Your Go-To Solution

Proper posture goes beyond looking good; it also affects how you feel and your overall level of health. Here are a few perks of maintaining good posture:

  • Look and feel great
  • Help prevent annoying back aches and muscle pains.
  • Reduce joint wear and tear
  • Improve efficiency and save energy for the activities you love
  • Increase your spine’s flexibility, improving resilience for life’s twists and turns.

The 'Straighten Up Canada' app comes packed with helpful features:

  • 12 easy posture exercises
  • Options for both adults and youth
  • Clear images and videos to guide you
  • Progress tracking
  • Personalized reminders
  • Optional progress sharing with friends 
  • Information about your spine and common back problems
  • Blogs and updates giving you the latest on musculoskeletal health

Download the ‘Straighten Up Canada’ app to start your journey to better posture, and feel the difference a healthy and functional spine can make. The team at Alliance Chiropractic is ready to serve patients in Ancaster and the Greater Hamilton Area. Whether you are looking to treat an existing musculoskeletal issue or want to prevent future injury, our doors are open. Together, let’s ‘Straighten Up Canada’, and ensure you look and feel your best. 

Preventing Sciatic Pain with Wellness Tips

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Sciatic pain (also called sciatica) is one of the most common yet misunderstood types of pain, experienced by as many as 40% of the general population over the course of their lifetime. Originating in the sciatic nerves, this is different than regular back pain. Sciatica interrupts a patient’s daily life and can include sharp bouts of discomfort and numbness. Becoming more frequent as you age, sciatic pain radiates along the path of the sciatic nerve: this is your body’s longest nerve, beginning at your spinal cord, branching through your hips and buttocks, and down each leg. This nerve also affects your ability to contract and feel your legs, and when irritated, can result in sciatica. However, sciatica is a symptom for an underlying injury to your nerve such as disc injury or pinching from a muscle injury. Understanding the root of this pain is important to ensure the injury is properly treated and to prevent it from happening again. The Alliance Chiropractic and Wellness Clinic is here to guide you so you can regain your optimal level of function and activity, and prevent another bout of sciatic pain. 

Tip 1 - Exercising to Prevent Sciatica

Sciatica isn’t just a backache, it’s a different beast altogether. Originating from an irritated sciatic nerve, the discomfort can range from a mild annoyance to a severe, debilitating pain, affecting the back, buttocks, and legs. This sensation is a sign of an underlying issue and while it might fade away for some, others could find themselves in a long-term relationship with sciatica. To help you maximize your chances of sciatic injury, consider the following: 

Add More Exercise: exercise isn’t just about maintaining a fit physique; it’s a vital part of wellness and preventing sciatica. Here are several types ofexercises that may help prevent sciatic pain:

  1. Aerobic Exercise: these include walking, jogging, swimming, and dancing; basically anything that gets your heart pumping.
  2. Strength Training: specifically, isometric exercises which involve muscle contraction without obvious movement, and can be done using free weights or weight machines.
  3. Flexibility Training: activities such as yoga, tai chi, and pilates not only promote flexibility but also strengthen the core, which is crucial for spinal support.

Tip 2 - Strengthen Your Core

A robust core goes beyond a six-pack ; it includes the muscles in your abdomen, back, sides, pelvis, and buttocks all working together to support your spine’s stability.. Exercises such as planks and bridges can significantly enhance your core strength, offering a solid foundation for a sturdy spine.

Tip 3 - Minimize Prolonged Sitting

Extended periods of sitting can wreak havoc on your back. If your job involves sitting at a desk for extended periods of time, make a point to take frequent breaks throughout the day. Consider a sit/stand desk so you can switch positions regularly, a The less time you are seated and sedentary, the better for your spine.

Tip 4 - Maintain a Healthy Weight

Excess weight places stress on your spine and places you at greater risk for sciatica. If you already suffer from sciatic pain, even minor weight loss can promote healing by reducing inflammation and the pressure on your spine. Plus, you reduce the risk of injury such as herniated discs when you maintain a healthy weight. 

Tip 5 - Practice Good Posture

How many times were you told as a child to sit up straight? There was wisdom in that advice because good posture helps prevent injury including sciatica. Maintaining the three natural curves of your spine (at your neck, mid-back, and low-back) while standing or sitting can be a game changer in maintaining optimal spinal health and preventing discomfort and injury.

Final Word

Maintaining good habits is one way to regain control over your health and help minimize your risk of injury. Your risk of sciatica can be significantly reduced by incorporating these tips and lifestyle behaviours. Reach out to the experts at Alliance Chiropractic and Wellness Clinic to discover more personalized solutions to prevent and combat sciatic pain effectively. If you’re interested in learning more about injury prevention and natural pain relief, we can help.

Share your experiences with sciatic pain and the methods that worked for you in the comments below. 

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