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Flat belly can be a real challenge, especially when your workout is not
well targeted. If you want to tone your abdominal muscles fast, you
need to carefully select your exercises.
Below we recommend 4 stomach toning exercises with fast efficacy.
V-Sit And Twist
Sit down on an exercise mat and bend your knees. Hold a medicine ball with both hands and lean backwards –
you should feel the tension in your
abs. Lift your arms at chest level and your knees towards the chest.
Swing the medicine ball from left to right. Try not to twist your torso
much.
The Half Boat Exercise
Sit on a mat your legs stretched out. Stretch your arms in front of you,
in line with your chest. Slightly lean back giving pressure on your
abs. Lift your feet off the ground. Reach forward you’re your arms
towards your knees and stay in this position for 20 seconds.
Inchworm Exercise
This exercise requires a dumbbell. Lie in a straight arm plank position
placing the dumbbell between your feet. Grip onto the dumbbell with your
feet in order to move like a worm. At the same time pull your knees up
towards the chest, contracting your abs.
Seated Oblique Position
You’ll need a pilates ring for this move. Sit down your legs
shoulder-width apart. Using both your hands hold the pilates ring while
stretching your arms at chest level. Twist your torso towards the side,
holding in your abs. Rotate back to center. Repeat on the other side. Do
the workout for 1 min.
Gum disease is not uncommon in modern men and women and we can blame
many things about its occurrence. If you are looking for a way to
combat gum disease, you can always rely on making some changes in your
diet and start following a healthy, natural diet.
The vast
majority of people all over the world is dealing with certain kinds of
gum disease or gum problems and by healing this health issue you will be
able to boost your oral health. In addition, treating gum disease will
also improve your overall health.
The following is a list of some efficient methods for boosting gum health:
1. Tea Tree Essential Oil
Tea tree essential oil comes with strong antiseptic properties that are
able to speed up the process of healing in cases of gum disease. Use
this oil on the gums. In this way you will soothe the swelling and
gradually eliminate the symptoms of this disease.
2. Lemon Juice
Make lemon juice from one medium-sized lemon. After that,
add a small amount of salt to it. Mix the ingredients well in order to
get a natural paste. Put this paste on the toothbrush, use it to brush
the teeth and in the end, use lukewarm water to rinse your mouth.
3. Turmeric
Now here’s a good example of a natural ingredient for soothing
inflammation. Create a paste by taking one teaspoon of organic honey and
one teaspoon of turmeric powder and by mixing these ingredients well.
Use the paste directly on the gums and teeth. Wait for three minutes and
after that, rinse the mouth with lukewarm water. Perform this procedure
before bedtime on a daily basis.
4. Coconut Oil
Numerous scientific studies have confirmed the powerful
anti-inflammatory and antimicrobial properties of this oil. That’s
exactly how coconut oil can keep your gums safe from gingivitis. The use
of this remedy is very simple – just use some coconut oil on the gums.
5. Garlic Oil
Take the garlic oil and use it directly on the gums. It is not unusual
to experience some tingling, but don’t wash the oil right away. Wait for
a few minutes in order to feel the effects. In the end, use lukewarm
water to rinse your mouth.
6. Aloe Vera
Aloe Vera has been used as a remedy for treating swollen and bleeding
gums for hundreds of years. The best idea is to use Aloe Vera gel
directly on the gums and wait for a few minutes. Perform this simple
procedure until you notice improvement.
7. Baking Soda
This common household product can also help you with gum disease. Create
a paste with the help of a small amount of water and one tablespoon of
baking soda. Use your finger to put it directly on the gums. You will be
amazed by the results
Our ears can be affected by several conditions and tinnitus is
definitely one of the conditions that cause high level of frustration.
This health condition lowers the individual’s hearing ability. People
suffering from tinnitus are hearing numerous uncomfortable sounds like
hissing, ringing and buzzing almost all the time which means that they
have difficulties in their everyday life.
Ear infections,
exposed to very loud sounds/noise, ear injuries in which the nerve
endings are affected – these are some of the reasons that lead to
tinnitus.
Modern medicine has still not found a reliable
treatment for this condition, but the fact is that there are some
natural remedies for tinnitus and holistic treatments that can ease the
annoying effects and help people bring back their normal lives.
Foods and Supplements
1. Gingko Biloba Gingko biloba has the ability to boost blood circulation in the brain,
head and neck area. In addition, this herb eases inflammation located in
blood vessels which means it supports better blood flow to the
capillaries nurturing the nerves around our ears.
We must point out that gingko biloba is not some kind of miracle, quick
remedy in cases of tinnitus. It takes a significant amount of time to
solve this problem. The best idea is to use gingko together with some
other natural remedies for relieving tinnitus.
2. Coenzyme Q10 or Simply CoQ10 There were a few clinical trials made in the past focused on the impact
of coenzyme Q10 on individuals suffering from tinnitus. About nine years
ago, the Otolaryngology, Head and Neck Surgery journal revealed these
discoveries, highlighting the fact that coenzyme Q10 has the ability to
aid people dealing with constant noises in their ears caused by
tinnitus.
In addition, Dr, James Fettig, a famous chiropractor, says that it is
quite useful to include coenzyme Q10 in your treatment because it
soothes
symptoms related to tinnitus.
According to Dr. Fettig, taking such supplement can produce the
necessary energy inside the mitochondria cell which leads to better
protection against strokes and heart attacks and at the same time it
relieves tinnitus by boosting blood circulation in general.
Dr. Fettig says that taking about 200 mg of CoQ10 a day should be enough
to notice radical improvement. Talk to your naturopath in order to find
the right dosage for you.
3. Caffeine
It was proven that caffeine lowers blood flow to the ears, neck and
head, tightening capillaries and similar blood vessels. In other words,
caffeine makes the situation with tinnitus worse.
4. Salt
Taking too much salt can increase blood pressure, leading to high blood
pressure (hypertension)and tinnitus. In case you are at risk from the
negative impact of sodium, cutting salt intake is a very smart move
because it should be able to reduce blood pressure and soothe the
symptoms of tinnitus. Health.
Management of Noise
5. Loud Noises
Stay away from sources of loud music and loud noise in order to keep
your ears safe. Loud music/noises can lead to extra damage to your ears
and they can be very painful and uncomfortable to people suffering from
tinnitus.
6. White Noise
Turning on a generator of white noise or a fan during the night can help
you cover the noises and ease the symptoms. The calming and mild noises
created by these devices lead to distraction and this distraction
covers the noises caused by tinnitus. These facts were presented by the
ASLHA – American Speech Language Hearing Association.
Mechanical Solutions
7. Wax Accumulation
There are a huge number of people who have tinnitus that may be at risk
of hearing loss due to the presence of wax accumulation in their ears.
According to the ATA or American Tinnitus Association, it is highly
recommended to consult an audiologist in order to inspect your ears and
evaluate the health condition before taking some more radical measures.
Once the wax buildup is removed, people may notice that most of their
hearing is back and that tinnitus affects are no longer intense.
8. Finger Drumming Method
This technique may lead to reduction in buzzing in the ears. It was
tested and recommended by Dr. Jan Strydom. Put the palms of the hands
right over the ears while the fingers are gently pressed on the back of
the head. Make sure that the middle fingers are positioned toward each
other right above the skull’s basis.
Put the index fingers on the highest point of the middle fingers and
simply snap the index fingers on the skill which will lead to an
intense, drumming sound.
Black raspberries are popular ingredients in jams and ice creams due to
their unique flavor. This small, black-blue fruit with mildly tart
taste is native to North America. We use its dark pigment as a colorant.
Nevertheless, black raspberries have many more uses and we are going to talk about them in this article.
This fruit’s edible pigment is used for the USDA stamp we can see in
meats. Not only the fruit but also its leaves are used in the medicine
production, as they are extremely healthy.
The Health Benefits from Black Raspberry Include:
Anti-Inflammatory and Antioxidant Properties
According to many researches, this fruit contains high amounts of
antioxidants, including flavonols, anthocyanins, hydroxybenzoic acids,
and tannins.
Although black raspberry is a small fruit, it’s rich in antioxidants that protect us against the harmful
oxidative stress and excessive inflammation. These antioxidants combine
with free radicals and remove them from our body, regulating the enzyme
activities. Their aim is to prevent unwanted inflammation.
Raspberry Ketone Presence
You
might have heard about raspberry ketones if you have tried to lose some
weight. They were once considered as the hottest topic when it came to
losing weight, since raspberry ketones are thought to be natural
fighters against obesity.
Therefore, regular consumption of
this fruit is recommended if you want to lose some pounds. Although
many fruits contain these ketones, black raspberry contains the highest
amounts of them.
Ketones, also called rheosmin, were initially
used as food additives, that is, flavor and aroma enhancers. But,
scientists found that they are able to increase the metabolism,
especially in the fat cells. The activity of enzymes is increased, and
also the oxygen consumption and heat production in the fat cells.
This is especially important since it supports the organism to use the
fat cells as fat storage. This will lead to increased usage of the fat
stored in the cells by the body.
More Health Benefits
Black raspberries are commonly used to prevent bleeding and to treat
stomach woes. An important fact to mention is that this fruit is capable
of preventing cancer, since it can prevent changes in the DNA, and
block the areas where the cancer is supplied with blood.
Possessing these health advantages makes black raspberries the king of berries.
Blackberries are delicious and nutritious fruits that offer a wide range of health benefits. In this article, we’ll look at what’s in blackberries and ten big ways they can help you stay healthy.
Blackberries are a fruit that doesn’t have many calories but has lots of fiber, vitamins, and minerals.
One cup of blackberries has only 62 calories but lots of good things for you. It has a lot of vitamin C, which helps your body fight off sickness and makes your skin healthy.
Blackberries also have a good amount of vitamin K, which helps your blood clot and keeps your bones strong.
On top of that, they have antioxidants like anthocyanins, which can help bring down swelling in your body and protect you from diseases like heart disease and some cancers.
Here is the approximate nutritional information for 100 grams of fresh blackberries:
Nutrient
Amount
Energy
43 kcal
Protein
1.4 g
Total Fat
0.5 g
Saturated fat
0.02 g
Trans fat
0 g
Cholesterol
0 mg
Carbohydrate
9.6 g
Dietary Fiber
5.3 g
Sugars
4.9 g
Vitamin A
214 IU
Vitamin C
21 mg
Vitamin K
20 μg
Vitamin E
1.17 mg
Calcium
29 mg
Iron
0.6 mg
Potassium
162 mg
Magnesium
20 mg
Phosphorus
22 mg
Health Benefits of Blackberries
Blackberries have lots of health benefits because they have so many good things in them.
Vitamin C and Immune Health
Blackberries are great for getting vitamin C, with one cup giving about 35% of what you need each day.
Vitamin C helps your body fight off sickness and
keeps you from getting infections. It helps make white blood cells,
which help keep you healthy.
Also, vitamin C helps keep your body’s cells safe from damage.
Studies have shown that eating foods like blackberries, which have lots of vitamin C, can help you get over colds faster.
So, make sure to eat blackberries to help your body fight off sickness!
High Fiber Content and Digestive Health
Each cup of blackberries has about 8 grams of fiber.
Fiber helps your digestion by making sure you go to
the bathroom regularly and not getting constipated. It helps make your
stool softer, which makes it easier to pass.
Also, fiber feeds good bacteria in your gut, which
helps your gut stay healthy. Studies have shown that a healthy gut can
help with digestion and overall health.
The fiber in blackberries also helps control blood sugar by slowing down how fast sugar gets into your blood. This can help prevent type 2 diabetes.
Vitamin K and Bone Health
Vitamin K helps make a protein called osteocalcin, which helps bind calcium to bones.
Blackberries have a lot of vitamin K, with one cup giving about 29% of what you need each day. This makes them great for a diet that helps keep your bones healthy.
Studies have shown that people who get a lot of vitamin K are less likely to break a bone and have stronger bones. Vitamin K also helps keep calcium in the bones, which helps them stay strong.
Manganese and Metabolic Health
After talking about vitamin K for bone health, let’s talk about another good thing in blackberries: manganese.
Manganese helps keep your metabolism healthy. It helps with energy and protects against damage. Manganese also helps make collagen, which is important for healthy skin and connective tissues.
Studies have shown that getting enough manganese can
help with many aspects of health. It can help control blood sugar,
support the thyroid, and help your brain work well. Also, manganese has antioxidant properties that can help keep cells safe from damage.
Brain Health
Blackberries have lots of health benefits for the brain. They have antioxidants that protect the brain from damage and inflammation, which can cause problems as you age.
Also, blackberries have lots of vitamins C and E, which can help improve memory and how well your brain works. The high fiber content of blackberries also helps the brain by keeping the gut healthy, which is connected to the brain.
Furthermore, the anthocyanins in blackberries have been linked to improved communication between brain cells and better learning ability.
Oral Health
Blackberries are not only tasty but also provide many health benefits for your mouth.
The high amounts of manganese in blackberries help make collagen, which helps keep gums and teeth healthy.
Also, blackberries have powerful antioxidants that can help reduce inflammation and prevent gum disease.
Studies have shown that the polyphenols in blackberries can kill harmful bacteria in the mouth.
Also, the vitamin C in blackberries helps keep gums healthy and helps wounds heal.
Heart Health
These small, juicy fruits also have lots of benefits for heart health. Blackberries have high levels of antioxidants, which help reduce inflammation and damage in the body.
Studies have shown that eating blackberries can lower blood pressure and improve cholesterol levels, reducing the risk of heart disease.
Also, the fiber in blackberries helps control blood sugar levels and helps maintain a healthy weight, both of which are important for a healthy heart.
Antioxidant Benefits
Blackberries are full of powerful antioxidants, which help keep your heart healthy by reducing inflammation and damage in the body.
These small but powerful fruits are rich in anthocyanins, which give them their deep purple color and provide many health benefits.
Studies have shown that eating blackberries regularly can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
The antioxidants in blackberries also protect against free radicals, which can damage cells and lead to diseases like cancer and heart problems.
Also, blackberries have lots of fiber, which helps maintain a healthy weight and promotes regular bowel movements.
Cholesterol Control
To keep your cholesterol levels healthy, it is recommended to eat blackberries. Blackberries can reduce inflammation and damage, thanks to their antioxidants like anthocyanins.
These antioxidants can lower bad cholesterol levels
and increase good cholesterol levels. They do this by preventing bad
cholesterol from getting oxidized, which reduces plaque in the arteries
and improves heart health.
In addition to their antioxidant properties, blackberries are also a great source of fiber. This fiber can help lower cholesterol levels by binding to cholesterol in the digestive system and helping get rid of it.
Teeth and Brain Benefits
Eating blackberries can have good effects on your dental health and brain. Blackberries have lots of things that support overall mouth health.
They have lots of vitamin C, which helps prevent gum disease by
keeping gums healthy and preventing damage to the tissues in the mouth.
Also, blackberries have lots of antioxidants, which reduce inflammation and fight harmful bacteria that can lead to cavities.
Also, the powerful antioxidants in blackberries help improve brain
function. Studies have shown that these antioxidants protect brain cells
from damage and inflammation, possibly reducing the risk of problems
with thinking as you age and diseases like Alzheimer’s.
The flavonoids in blackberries also play a role in improving memory and overall brain health.
Incorporating Blackberries into Your Diet
One easy way to get the health benefits of blackberries is by adding them to your morning smoothie.
Blackberries are a fruit that can be used in many different dishes
and drinks, giving a burst of flavor along with lots of health benefits.
There are many people who claim that this home remedy effectively eases
pain caused by osteoporosis. They also say that once people use it, they
will be able to get rid of this discomfort for many years.This is
actually a mixture used for massage that is based on unprocessed
vegetable oil and table salt (feel free to use sea salt). In this
article we will describe the process of preparation. You should know
that once you prepare this mixture, you won’t need to do it again. The
only two things you will need are 20 tablespoons of oil (you can use
sunflower or olive oil) and ten tablespoons of salt.
Using a Natural Approach for Treating Osteochondrosis
How to Prepare This Remedy?
Take the salt and oil, pour them in a clean glass bottle and mix them
well. Seal the bottle. Wait for a few days. In the end, you should get a
light mixture/solution.
How to Use This Powerful Remedy?
Use
this mixture to rub the mixture directly on the cervical spine column
especially in the areas where pain is present. Perform intense massage
early in the morning. The massages should last between two and three
minutes and the duration should be increased for about 3 minutes on a
daily basis until you reach 20 minutes. Once the massage is finished,
use a warm and wet towel to clean the neck.
Whenever you are
practicing techniques like this one, you should expect mild skin
irritation. So, when you are finished with this special massage, besides
cleaning the area with a wet towel, you should also use a dry piece of
cloth and apply some baby powder too.
This treatment lasts for
ten days and the main objective is to boost blood flow and encourage
muscle repair recovery and regeneration of bone tissue and cartilage.
When you are finished you should witness some great changes.
Finally, this process will stabilize the blood circulation in the
cervical vertebrae, eliminate headaches and improve vision. This is
quite logical because the remedy flushes out the toxins from the body
and stabilizes the metabolism.
While this cleaning process is on,
it is not unusual to feel lightheadedness and even nausea in some
cases, but this is happening only in rarely. The healing osteochondrosis
in a natural way is free of any side effects and has very high success
rate.
Ending your busy day of walking and standing around, with a nice
relaxing foot massage is surely something everyone desire. Not only that
it will relax you, but the foot massage will provide you with
beneficial effects for both, your mental and physical health.
Foot massage is essential component of the alternative medicine called
reflexology. Our feet have couple of nerve endings, reflexes, which are
connected to different organs and systems in our body. Once we activate
these reflexes through foot massage, they show therapeutic effects.
However, foot massages are recommended by health experts for improving
the overall health of all age groups, and there are many studies which
have actually proved this. Nursing & Health Sciences has published a
2002 study focusing on the benefits of foot massage, saying that it
supports healthy lifestyle for people of all ages, especially improving
relaxation, blood circulation, and a person’s own healing power. There’s
no need of a professional masseur for a regular foot massage. Just do
it yourself right before bedtime.
Foot Massage Health Benefits
1. Promotes Sound Sleep
We are often struggled by our everyday problems even before we fall
asleep, which prevent a good sleep. A short massage on your feet will
relax you and will encourage a sound sleep, although we know that a full
body massage is ideal one.
Massages support the free flow of energy, and stimulate the reflexes
alongside meridians, thus relaxing you and enabling a restful sleep.
Critical Care Nursing journal in Iran has published a 2014 study,
according to which heart patients, especially those with ischemic heart
disease, should practice foot massage to improve the quality of their
sleep.
2. Improves Blood Circulation
Most of us wear tight and uncomfortable shoes throughout the day, which
is why the circulation in our feet is often restricted. In addition, the
feet muscles of most people don’t get any exercises which only adds to
the poor circulation.
Massaging the feet 10 to 20 minutes before bedtime is recommended for
everyone, especially for diabetics as they have more chances of
peripheral neuropathy.
This issue happens when nerves and tissues in the extremities, both feet
and hands, aren’t supplied enough with oxygen and nutrients because of
poor circulation. This can result in tingling, numbness, and burning
sensation.
The Archives of Physical Medicine and Rehabilitation have published a
2014 study which proves that the level of physical activity isn’t
connected with massage benefits, since massaged have enhanced the
vascular function in those who don’t practice exercises.
Impaired blood circulation can be the reason for high blood pressure,
heart and kidney problems, organ damage and varicose veins.
3. Alleviates Low-Back Pain
Foot massage before going to bed is recommended for people suffering
from low-back pain. They should use their thumbs to apply pressing
alongside the arch of their feet for a short period of about 5 minutes.
The Nursing and Midwifery Iranian journal has
published a 2012 study according to which reflexology is more beneficial
and effective in lowering of the chronic back pain, than massages on
the lower back itself.
This type of pain can cause difficulties in having a sound sleep, which is why you should reduce it with a nice foot massage.
4. Fights Anxiety and Stress
We have all felt anxious or stressed some time. By massaging your feet,
you will lower your anxiety and stress, and you will experience more
benefits than just relaxation.
Pressing specific feet reflexes promotes relaxation, and causes
responses in the nervous system, such as lowered anxiety or stress.
In order to find the reflex responsible for relieving stress, called the
solar plexus reflex, squeeze your foot’s sides together. This reflex is
located at the center of the scrunched area.
BMC Nursing has published a 2012 study which demonstrated that foot
massage has reduced blood pressure and anxiety, while improving the mood
in long-term people working with older patients with dementia.
Foot massage is the perfect, effective way to deal with the everyday stress and anxiety.
5. Reduces Blood Pressure
Since high blood pressure can lead to myriad health problems, we should
try to reduce it so that we can lower the risk of those other problems. A
regular foot massage can help you in that.
PLOS One has published a 2016 study which states that aroma foot massage
drastically reduced the mean diastolic and systolic blood pressure. Not
only that, but it has also lowered the state anxiety score and
increased the life scores related to mental health.
6. Prevents Lower-Leg Edema
This condition happens as a result of fluids build-up in the legs,
causing painful, swollen and stiff legs. Some of the common causes of
edema are poor blood circulation and pregnancy. This condition makes
people have difficulties and pains in moving, and also sleep problems.
Besides stretching, swimming, or light exercise like walking, foot
massage can as well help in fast relief from these symptoms.
The International Journal of Nursing Practice has published a 2010 study
which states that this type of massage has proved to be effective in
edema treatment in pregnant women.
7. Lowers Foot and Other Chronic Pain
A nice massage on your feet will relax them, soothe and stretch the muscles, as well as lower the painful swelling.
Complementary Therapies in Clinical Practice has published a 2014 study
which discovered that reflexology lowers pain and relaxes people with
conditions such as chronic pain and whiplash injury.
Pain Management Nursing has published an American Society study from
2014, according to which foot massage was actually effective in
postoperative management of pain in patients with breast surgery.
How to Give Yourself a Foot Massage
You can easily massage your feet not relying on others, unlike massaging
other parts of your body. In just half an hour regular foot massage,
you will reap all of the mentioned benefits.
Pour warm water in a large bowl, and add 2-5 drops of your favorite essential oil.
Soak your feet in the warm water for about 10-20 minutes. Then pat dry them with a clean soft towel.
After this, sit in your comfortable place. Put the right foot sole
on your left knee, and spread some warm olive, coconut, or mustard oil
on the same foot.
Massage your foot with the oil, while moving the fingers back and forth along the bottom of your foot.
After the sole massage, focus on the toes by extending, squeezing and flexing them in order to improve their flexibility.
The vast majority of people rely on carrots whenever they want to
enhance their eye vision. However, scientific studies have confirmed
that there is another food that can improve eye health – bananas.
Studies Confirm That Bananas Have The Ability to Boost Vision in Men
and Women A scientific study that lasted for 18 years and included about
100.000 women and men has shown that those who eat more fruits like
bananas can significantly improve their vision, even more than those who
rely only on veggies. This study found that fruits have the ability to
fight and eliminate an eye disease that is more serious than macular
degeneration related to the process of aging also known as ARMD. This
disease often results in blindness.
The specific form of
macular degeneration is called neovascular ARMD. In case you are
wondering what neovascular means, we should point out that this
attribute is used describe the process of growth of brand new blood
vessels in different parts of the eye even though they should not appear
there.
This situation gradually results in fluid and blood
leaking that goes under the retina. On the other hand, in most cases
this leaking spills to so-called blind spots in the vision system and in
certain cases results in blindness.
The results from this
study were revealed in the famous Archives of Ophthalmology and they
highlighted the fact that at least three servings of fresh fruit per day
will probably keep us safe from this type of eye disorder. Experts
advise the use of pieces of bananas in oatmeal, bananas in smoothies
etc. Eating frozen banana is equally helpful.
There is another proof that bananas are good for vision.
Namely, in Nigeria, people following alternative medicine are making a
combo of banana and Orinol (an ancient herb from Africa) in order to
heal macular degeneration and cataracts. Experts claim that this remedy
is very efficient.
Statistics Related to Blindness and Some
Other Methods to Preserve Good Eyesight For those who know more about
the nutritional value of bananas this is not a surprise. They know that
bananas are packed with vitamin A. This vitamin is known for its ability
to keep eye membranes safe and delivering the right amount of light
directly to the cornea. Health.
If you want to use bananas for
this purpose you must analyze their ripeness because their state affects
the glycemic level. Bananas that are too ripped usually have very high
GL (even more than 70). On the other hand, bananas that are not ripe yet
can have very low GL of about 30. We must point out this fact because
foods packed with sugar have been associated with very high risk of
cataracts and macular degeneration.
A scientific study conducted
by the CDC (Centers for Disease Control and Prevention) has shown that
about 18 million Americans will suffer from ARMD in 2050.
Besides increased consumption of bananas, it is highly recommended to
give up on smoking, reduce weight and ease blood pressure because these
health issues also contribute to the negative processes in our eyes.
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