Eating Your Veggies Can Increase Muscle Strength

If you’re looking to improve your muscular strength without the need for exercise, then this is good news! Green leafy vegetables are a great source of nitrates, and just one cup per day can provide a significant boost in muscle function.

A study published by The Journal Of Nutrition found that nitrates from vegetables like spinach and lettuce help make muscles stronger when eaten regularly over time. This is true even if someone doesn’t do any extra exercise outside their diet . This suggests these foods might be an effective way not only to maintain physical health but also prevent falls among aging adults.

People who eat a diet high in nitrate-rich vegetables have faster walking speeds and stronger knees, according to an Australian study. The scientists found that this led to 11% better muscle function for their lower limbs as well as 2kg more knee extension strength when compared with those with the lowest dietary intake. The volunteers average was 65 mg per day but over 81 percent came from veggies so it’s no surprise they were able get such great results.

Nitrate-rich vegetables are not just good for your muscles. Other studies have linked them to cardiovascular health and even cancer prevention. A study conducted at ECU found that rats exposed to carcinogens had less fat oxidation in the liver, as well as smaller declines of antioxidant enzymes like superoxide dismutase after being given beet juice beforehand. This is evidence that it can help protect against free radicals responsible for causing aging damage or cell mutation among other things.

Nitrates are a natural occurring compound found in many types of food, including vegetables and fruits. They can be converted into harmful nitrites when cooked at high temperatures or combined with protein sources like meat that spoil easily because they contain dioxide (O2). Leafy greens have antioxidants which protect them from becoming unhealthy due to their ability to block out damaging radicals within our bodies called “free radicals”.

Leafy greens are not just healthy, but they also have incredible disease-fighting properties. Greens contain carotenoids which help protect against cancer and strokes as well. They’re an excellent source of vitamins A& C with heart supportive nitrates and offer up plenty more nutrients like folate or iron, magnesium, potassium and calcium.

The health benefits of leafy greens are undeniable. They’re high in fiber, low calorie and glycemic index promoting wellness for all those who consume them. For maximum benefit make sure you buy organic to avoid any harmful chemicals or unwanted toxins that may be present.

To view the original scientific study click below:
Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels

Secrets of Stem Cells Allow Scientists to Revamp Reprogramming

A team of researchers have discovered some key contributors that encourage human stem cell reprogramming to the naive state. This can be utilized to model early stages of development and will help scientists generate naive pluripotent stem cells quickly and efficiently. The discovery will help provide new understanding into the systems that reconfigure and destabilize cell identity involved in transitioning states of cells. The team learned more about reprogramming of naive stem cells after a genome wide function screen.

PSCs or pluripotent stem cells are useful for scientists as a tool to investigate how cells specialize in making every tissue in our body. The 2 different states they are found in are naive and primed. Both types have the ability to self-renew and then change into new types of cells, however they have different molecular characteristics and functions.

Human pluripotent stem cells in their naive state duplicate the key cellular and molecular components of cells in a pre-implantation state embryo. When naive PSCs are motivated to self-organize in certain conditions, they will create structures that are similar to early blastocyst development stage. After these cells grow in a lab, it can be determined the key actions that will take place amid human development, thus having possible uses in personalized medicine. However, there is a need to develop highly stable, high quality populations of stem cells to conduct the team’s experiment.

PSCs can be formed from either embryos or from methods to eliminate cell identity from specialized cells. Most reprogramming experiments will make primed PSCs, that are more advanced developmentally than the naive PSCs. PSCs that are naive can be gathered from human pre-implantation embryos. But, exposing primed PSCs to circumstances that allow them to develop into PSCs that are naive is more common. The current reprogramming methods are slow and inefficient which prevent researchers from rapidly producing the number of stem cells that are high quality which is what is needed.

Very little has been known in regards to what epigenetic and genetic factors are needed for reprogramming of naive stem cells and this information gap narrowed the reprogramming plan conditions.

Low adaptability of programming naive stem cells has suggested there are barriers that will inhibit cells in achieving the naive state. The team accessed the barriers by carrying out a broad scale genetic screen in the hope of identifying genes that help or hinder reprogramming. They then could identify a great amount of genes playing a critical role in PSC programming of naive cells that were not linked earlier in the process.

The researchers put their focus towards one epigenetic complex – the PRC1.3 complex. It controls gene expression and does not alter the underlying sequence and was critical to the creation of naive PSCs. Without the complex, the cells which underwent reprogramming became a totally different cell type rather than PSCs that were naive. This has suggested the activity of PRC1.3 might promote a larger amount of more cells to properly reprogram which lowers that barrier.

Following identifying the contributors to reprogramming, the team in addition considered factors that would impede reprogramming which was represented in the research by an epigenetic protein known as HDAC2. When they inhibited one factor using chemicals that were selective, then reprogramming of naive PSCs occurred more quickly and efficiently. They now had the ability to look at it from either side, remove the barriers, and reveal factors that thrust cells to state change. The research not only improves their capability to create naive PSCs that are human, but also provides information on the molecular process that will happen during the transition cell state alone, retaining some in developmental embryos.

The team is putting together bigger pieces of the puzzle, which will lead to understanding the control and formation of stem cells that are naive. Previous research identified molecular factors that helped cells maintain the naive stage. Through building up their tools to manipulate PSCs they can direct their time on important questions in regards to pre-implantation embryo. Further on, additional improvements in work with naive PSCs could create the potential for utilizing these cells in personalized cell therapies or disease models. This will require additional research to find ways to differentiate naive PSCs into cell types that are specialized.

To view the original scientific study click below:
Genome-wide screening identifies Polycomb repressive complex 1.3 as an essential regulator of human naïve pluripotent cell reprogramming

Plant-Based ALA Can Benefit Heart Health

Heart disease is a leading cause of death in the United States, so it’s important to know which foods can help reduce the risk. A new research review has found that the major plant-based version of the nutrient omega-3 fatty acid, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease.

ALA is found in foods such as flaxseeds and walnuts and was linked to a 20% reduction in risk for heart disease and a 10% reduction in cardiovascular disease. There are many ways for people to get the recommended amount of omega-3 fatty acids which help promote overall health. One way is by eating seafood, but some people may not want to do this for various reasons. Even if someone eats seafood, incorporating plant-based ALA into their diet can provide extra benefits.

Recent research suggests that consuming ALA can be beneficial for heart health, particularly in those with low levels of omega-3s in their diet. However, this finding was also seen in people who had high levels of omega-3s from other sources. This suggests that ALA works synergistically with other omega-3s to promote heart health. Omega-3s have been linked with a lower risk of heart disease in the past, and this conclusion was based on evidence from marine-derived omega-3s. However, the benefits of ALA have been less well documented. By consuming ALA, you may be able to enjoy the benefits of omega-3s for heart health.

The review found that ALA can improve heart health by reducing the risk of heart disease and improving blood pressure and inflammation levels. The data analyzed came from both controlled trials and observational studies. Some of the observational studies relied on participants self-reporting their ALA intake, while others used biomarkers to measure levels of ALA in the blood. This provides a more accurate measure of ALA intake. Overall, the findings showed that ALA has a positive impact on heart health.

It is now more important to identify people who can receive the most benefit from eating ALA rich foods. The researchers found that ALA had beneficial effects on reducing lipoproteins and atherogenic lipids. This could help improve heart health by reducing cholesterol, low density-lipoprotein cholesterol, and triglycerides levels. Additionally, ALA was also able to lower blood pressure and inflammation levels.

From the research they were able to find supporting evidence that ALA can provide 0.6%-1% of the total day’s energy. This is close to 1.1 grams for women and 1.6 grams for men on a daily basis. This is equal to almost 1/2 oz of walnuts or just shy of 1 tsp of flaxseed oil.

In the future, more studies will be needed to assess the total effects of ALA on various chronic diseases. Additionally, further evaluation is needed on whether the current scientific articles support new and maybe higher dietary recommendations for ALA.

To view the original scientific study click below:
Impact of a-Linolenic Acid, the Vegetable w-3 Fatty Acid, on Cardiovascular Disease and Cognition

High Blood Pressure And Accelerated Bone Aging

Recent research has found that mice with high blood pressure lose more bone than those without the condition. As humans age, their bones become weaker and more brittle as a result of chronic inflammation which can lead to osteoporosis-related fractures when not treated properly. The team suggests treatments for this type of hypertension throughout early adulthood might help prevent further damage during later years. However, they also say it’s important we find out how prevalent these traits are among younger individuals so treatment options exist if needed.

High blood pressure is a common disease that can also be associated with osteoporosis. In this study, researchers found inflammation to exist in mice that was linked to high blood pressure. From inducing young mice with high blood pressure they showed bone loss and osteoporosis related damage to bones comparable to older mice.

The team discovered that more pro-inflammatory immune cells in the bone marrow might be leading to damage on bones. That finding could lead towards developing treatments for osteoporosis and fragility fractures, as well as protecting people from having a lower quality of life because they have increased risks due to their high blood pressure levels.

Following inducing hypertension to young mice the researchers compared them to older mice without the condition. This was to assess whether high blood pressure is associated with bone aging. After six weeks, the mice that had received the drug angiotensin II had progressed more rapidly than a control group of 12 younger animals and they showed increased evidence for wrinkles on their bones. Bone health was determined by density of strength of the bone. Mathematical algorithms were used to estimate the possible effects of aging and hypertension on the strength and microstructure of the bone in the mice.

When compared to the young mice without hypertension, the young mice with induced hypertension had a 24% reduction in bone volume fraction, 18 percent less thickness of the sponge like trabecular bone which is located at end long bones such as spinal column and femurs and a 34% reduction in likely failure force. The estimated failure force for these younger animals was much higher than those that were elderly or had been given hypertension injections. This may be because they haven’t experienced enough wear-and tear on their bodies yet so there isn’t any major risk factors involved other then age itself.

The researchers found that when older mice were given an angiotensin II infusion, they did not show signs of bone loss like the younger ones did. However, during this same experiment with either high blood pressure or not-hypertensive but still aging factors present in their system, these animals’ osteoporosis was treated as if it was 15 – 25 human years old.

This heightened elevation in active immune cells told them that the older mice are overall more inflamed and that an ongoing inflammation level, whether they had high blood pressure or not, might be a determining factor on bone health. It seemed that high blood pressure was changing the remodeling process of bone towards loss of bone rather than gain of bone or equilibrium of bone in the hypertensive younger mice. This resulted in bone that will be weaker, leading to an increase for fragility fractures and osteoporosis. This may mean that we should be screening people for osteoporosis who have high blood pressure.

These exciting findings could help further our understanding of the immune cells and mechanisms that play a role in human bone health. This knowledge may lead to new approaches for preventing osteoporosis before adulthood, bringing us one step closer towards healthy bones.

To view the original scientific study click below:
High blood pressure may accelerate bone aging

Extra Exercise Could Extend Your Lifespan

Getting more than the minimum recommended amount of exercise could help you live a healthier and longer life according to a new study. The current guidelines recommend 75 to 300 minutes of exercise on a weekly basis to benefit health. By doing more, you are linked to even a lower risk of issues with heart health and other risk factors. Up to 5 hours of exercise that is vigorous and 10 hours of moderate exercise such as walking may help decrease the risk of early death.

Data was evaluated from more than 100,000 participants over a 30-year period. In follow up, researchers compared the self-reported habits of exercise with the risk of dying from any cause.

Moderate activities were weightlifting, walking, and body weight workouts, while exercise that was vigorous included swimming, running, aerobics and biking. Current guidelines from the Health Department recommend a minimum of 150 minutes of moderate exercise per week, 75 minutes of exercise that is vigorous, or combining them.

The team discovered that participants meeting the minimum guidelines had less all cause mortality by 21% throughout the study than the participants who had less exercise.

However, data from the more avid athletes has suggested that the participants that did 150 to 300 minutes of vigorous exercise weekly had a 21 to 23% lower chance of death. And moderate exercise such as walking from 300 to 600 minutes per week showed better results with 26 to 31% lower mortality risk.

Earlier research has discovered that an intense workout, such as triathlon and marathon training, might increase the health of heart risks, but this was not the finding in this study. While it wasn’t beneficial to get more than 10 hours per week of moderate exercise, or 6 hours of intense exercise, there were no side effects from it.

Consistency is the key no matter how much you are exercising for long term benefits. The study establishes evidence to help guide people to select the right intensity and amount of physical activity they need over their life in order to maintain their health overall.

A limitation of the study is the participants were primarily white and were gathered from 2 large surveys of medical professionals, so it isn’t clear if the results would apply to other demographics.

Extensive earlier research confirms the benefits of exercise to health in many ways from improving heart health, building muscle, boosting mood, and prevention from age related decline. In conclusion, to get the best results, include of mix of strength training and cardio in your exercise routine.

To view the original scientific study click below:
Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults

Consistency Improves Health

A new study by researchers at the Univ. of Pittsburgh has found that people who are consistently active throughout the day tend to be happier and their performance on cognitive tests are better than those who have an irregular activity pattern. The findings suggest that patterns of activity, not just the intensity of the activity, are critical for healthy mental health and aging.

This suggests that it’s important to maintain a consistent routine each day, with regular periods of activity and rest. The exciting thing about these findings is that health and wellness could be improved by voluntary and intentional activity patterns.

For the study, 1,800 older adults over 65 were recruited to identify if there were any links associated with their activity pattern and their cognition and mental health. They all wore accelerometers for 7 days which measured their activity. They also answered questionnaires to determine any symptoms of depression and to access their cognitive function. It was shown that 37.6% of the participants were early risers, kept consistent routines and remained active all day.

Whereas, another group of the participants (32.6%) also had daily routines but were only active for about 13.4 hours everyday. This was because they woke up later in the morning and retired earlier during the evening. They tended to have more symptoms of depression and their cognition was poorer.

The rest of the participants (29.8%) had disrupted activity patterns, exhibited erratic behavior throughout the day and their activity levels were inconsistent from day to day. These adults were more likely to experience depression and perform worse on cognitive tests.

Research suggests that the duration of activity, rather than intensity, may be more important for health. The relationship between mental health and activity patterns is bidirectional. Depression or cognitive impairment can make it more difficult to have a consistent routine, and conversely having a disrupted activity rhythm could make these symptoms worse. However, simply staying engaged with activities throughout the day can be beneficial for mental health.

People who want to get better sleep should develop a consistent routine. This includes waking up at the same time each day, no matter how tired you are. It’s also important to have a realistic plan to keep active throughout the day by incorporating activities you enjoy. If you are finding it difficult to get back into an exercise routine, it is important to be patient and reasonable with yourself. One way to make the process easier is to compile a list of activities that you enjoy and can do safely. Some examples might be swimming, biking, or taking a nature walk. By choosing something that you enjoy, you are more likely to stick with it in the long run.

Our internal clock can help us create a stable routine by setting time cues for things like sunlight, exercise, and eating. A healthy lifestyle is essential for everyone, and that includes getting enough sleep and exercise, as well as having a meaningful day filled with activities that you enjoy. It’s important to have something to look forward to each morning and to feel productive and satisfied by the end of the day. Whether it’s spending time with family and friends, working on a hobby, or volunteering in the community, finding purpose in your daily routine is key to living a happy and healthy life.

To view the original scientific study click below:
Association of 24-Hour Activity Pattern Phenotypes With Depression Symptoms and Cognitive Performance in Aging

Sleep exerts lasting effects on hematopoietic stem cell function and diversity

The impact of insufficient sleep on our health is largely unknown. However, a new study has found that people who consistently lose up to 1 1/2 hours per night are at increased risk for immune disorders such as cardiovascular disease or inflammatory conditions like arthritis.

Sleep is a time for the body to rejuvenate and heal itself, but did you know that lack of sleep can actually change how your DNA looks? The research shows immune cells are affected by changes in structure during rest. This could have long term effects on inflammation which leads to chronic diseases. And, it turns out catching up on sleep doesn’t fix what was lost from not getting enough. Instead we need quality sleep each night so our bodies stay as healthy as possible throughout life.

The study shows that sleep plays an important role in determining how well you are protected from immunological health on a long term basis. When we don’t get enough rest or our bedtime is interrupted by outside forces like stress, the immune system becomes weakened and less able to fight off infections. This can cause serious complications such as inflammation which makes matters worse if it occurs during a time when your body needs all its strength for fighting off illness.

The work emphasizes the importance that adults need to consistently sleep seven to eight hours per day to help prevent inflammation and disease.

When researchers tracked the health of 14 adults over six weeks, they found that those who got eight hours sleep each night had more robust immune cells than people that had gotten less sleep. After six weeks with no change in bedtime rituals or work schedules, this group’s resting blood cells were more active than before. Then the same group reduced their sleep by 90 minutes per night for six weeks. They had their blood and immune cells reanalyzed.

The researchers were surprised to find that after six weeks of restricted sleep it had changed the immune cells in people’s bodies. The lack of rest caused more inflammation, which is an adverse effect on our body’s natural defense system. It also altered DNA structure for some participants who had less than eight hours per night throughout their study period.

The team also analyzed sleep in mice. The mice with sleep fragmentation had increased rates of immune system decline, while those who slept unaltered experienced less harmful effects on their bodies. The team also found that this pattern was consistent across humans and mice – both species share similar findings following disrupted slumber patterns over time periods ranging from two weeks to ten months.

The findings from this study show that sleep fragmentation leads to an increase in the production of immune cells, which can result in inflammation and disease. Despite recovering fully after a period without restorative sleep, these mice continued producing more white blood proteins than usual while their original amount remained unaltered . This suggests some kind of rewiring had occurred as well during those interrupted nights, which is a notable finding considering its relevance across all species

The researchers found that even after weeks of sleeping better, their immune systems were still reacting to sleep in an unhealthy way. This is because poor-quality interrupted slumber leaves behind a molecular imprint on stem cells which causes them trouble and leads back into disease or inflammation

The researchers were surprised to find that not all clusters of stem cells responded in the same way. Some grew and developed, while others decreased or aged rapidly. This variation is an important factor in determining who will develop cardiovascular disease as well inflammation-related illnesses like arthritis. It shows how sleep patterns can affect our immune system by varying cell growth rates depending on where they’re located within bodily tissues. The team noticed large differences between groups, while some types prospered despite limited rest whereas other greatly reduced responses when given more opportunity.

To view the original scientific study click below:
Sleep exerts lasting effects on hematopoietic stem cell function and diversity

Physical Activity May Play a Stronger Role Than Genes In Longevity

A recent study has asked whether there are links between a person being physically active or being sedentary can be associated with a higher risk of death. The question became – does the risk change at all if a person is genetically predisposed to live a longer life? Earlier research has indicated that low physical activity and more time spent sitting are linked with a higher risk of death.

The study’s goal was to see if there is an association between sedentary time and physical activity with death varied, based on a variety of levels with a person living a longer life based on genetic predisposition.

For this research, a team in 2012, began to measure the physical activity of 5,446 women in the U.S. who were 63 years of age of older. They followed them for 8 years to determine their mortality. The women wore a research grade accelerometer for up to 7 days measuring the amount of time they were sedentary, moving and the intensity of their physical activity and sedentary time.

The ensuing study discovered that a higher level of light activity and moderate to vigorous activity were linked to the risk of death at a lower level. The findings also found that a higher sedentary time was linked with death at a higher risk. These links were consistent among women who had a variety of levels of genetic predisposition for a longer life.

The study indicated that even if a person isn’t likely to live long based on their genes, they can still extend their lifespan by participating in positive lifestyle behaviors such as sitting less and regular exercise. Conversely, even in a person’s genes predispose them to a long life, being physically active is still crucial to achieve a longer life.

With the aging population in the U.S. and longer time spend participating in lower intensity activities, the study supports recommendations for older women to participate in physical activity of any intensity to reduce their risk of disease and premature death.

To view the original scientific study click below:
Associations of Accelerometer-Measured Physical Activity and Sedentary Time With All-Cause Mortality by Genetic Predisposition for Longevity

Reprogramming Skin Cells Into Neurons For Brain Disorders

A new study has developed a novel method for studying age related disorders of the brain. The team has focused on the neurodegenerative disorder Huntington’s Disease for the research.

The difficulty in recreating adequate animal or cellular models of disease is an issue that has limited progress towards new treatment. For example, Huntington’s disease, which affects about 30 thousand people globally, is characterized by uncontrollable jerky movements of specific limbs. This makes it difficult to study because there are no human cell cultures available for research purposes. However, one way around these obstacles could be through reprogramming cells again rather than using traditional methods.

The study on Huntington’s disease provides an innovative process by reprogramming skin cells into neurons. This allows them for the first time ever, not just at a cellular level but also on an emotional one too. This could be important when it comes down to studying age related brain disorders such as Alzheimer’s or Parkinson’s.

Researchers were able to reprogram skin cells from patients that have Huntington’s disease converting them into neurons. They then compared the “reprogrammed” brain cell samples against people that are healthy. The findings showed several defects unique only among those suffering from HD; namely an inability to break down certain proteins that may cause energy shortage or increased trafficking rates within the body’s system leading up toward illness onset (traffic overload).

They found that these reprogrammed neurons keep their biological age, which could make them an excellent model system This means they are old and can be used as a reference in studying other neurodegenerative disorders such Alzheimer’s or Parkinson’s disease. The findings are important for future studies using this model system and may also provide insight into how aging affects our health over time.

To find a cure for Huntington’s disease, scientists need to investigate the progression of this deadly condition in living organisms. Researchers are using cells taken from patients with HD and studying them outside their bodies- something that has never been done before.

The model was created for this purpose and so far it seems accurate. More research is needed on how useful these findings really are when applied towards human treatments or even prevention strategies.

To view the original scientific study click below:
Distinct subcellular autophagy impairments in induced neurons from patients with Huntington’s disease/a>

What Is The Best Way To Increase Muscle Strength?

The process of aging affects your body in many different ways, including the gradual loss of muscle mass and strength. It starts as early as age 30 and amounts to about 1% loss per year. In addition some people have a condition called sarcopenia where their muscles become weak more quickly than others after they reach an older age.

Resistance exercise using barbells, dumb bells, machines, or your own weight (push ups, chin ups, etc) increases strength. This can help make up for the loss that occurs with aging which can be significant by the age of 70 or older. Also it is a whole lot easier to maintain strength than try to regain it later on. This research study explored whether just a small amount of activity daily is more helpful than a lengthier exercise workout less often.

The study involved four weeks of training that consisted of 3 groups performing an exercise that consisted of arm resistance. Two of the groups performed 30 contractions each week, with one group doing six contractions per day for a period of five days per week (6×5), while the other group crammed all 30 into a single day (30×1). Another group performed just six contractions one day per week.

The exercise consisted of “maximal voluntary eccentric bicep contractions” that were performed on a machine that measures muscle strength in each contraction of the muscle that you would do at a gym. An eccentric contraction is when the muscle lengthens and in this case like lowering a heavy dumbbell in a bicep curl.

Changes in muscle strength and thickness were measured and compared. The researchers found that over four weeks, people who did six contractions per day had greater increases than those doing 30 in both muscle thickness and strength. The former also saw their power output increase while performing this exercise; they could lift heavier weights after only five days of training!

The group that did 30 contractions in one day showed no increase in muscle strength, but they did see an increase of 5.8% for thickness. The 6×5 exercise plan showed significant increases in muscle strength, more than 10% with an increase of thickness similar to the 30X1 group. The group that did the six contractions once a week did not show any changes in muscle thickness or strength.

The finding is important because it suggests that short, regular sessions of exercise can produce similar results to those seen after longer ones. The current thought is that you have to do lengthy sessions at the gym, noted Ken Nosaka from ECU’s College Of Health And Human Sciences, but this isn’t always necessary. Just lowering heavy dumbbells gently for 1-6 times per day will provide enough physical stimulation for your muscles without overdoing things and possibly doing more harm than good.

The bicep curl is a common exercise for weightlifters and bodybuilders, but recent research suggests it’s not the only muscle group you need to work out. While the research required participants to perform the maximum effort with this particular move early findings indicate similar results can be achieved without needing as hard or pushing up against limits.

The body seems to respond better when exercises involve eccentric contractions at smaller doses rather than bigger loads less frequently. There is still much research left to be done on why this happens, but one theory is that it may relate to how often our brain is asked to make muscles perform in a particular manner.

If we want to be effective in our fitness goals, it’s important for us not only to focus on the weekly minute goal but also make exercise a daily activity. If a person exercises once every week or ten days, the results will be different from someone who does their workout five times per week. This research together with previous studies suggests how crucial accumulating small amounts of physical activity throughout each day can become over time rather than spending hours working out all at one time.

To view the original scientific study click below:
Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week

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