Bust improvement supplements are actually promoted to efficiently operate through ‘fooling’ your bosoms right into thinking that you are actually expecting. This technique implies that birth control pills activate the development of oestrogen in your physical body similarly that oestrogen is actually created prenatal. If you were actually expecting, the suggestion is actually that the tablets operate in such a method that your bosoms will definitely increase in the very same method as they would certainly.
Baseding on medical doctors, the shapes and size of a ladies’s bust is actually confirmed through bodily hormones. One of the most core hormonal agent within this method is he or she one referred to as oestrogen. Generally in the course of adolescence when boobs start to build, oestrogen and also various other bodily hormones are actually launched in the appropriate quantities which trigger busts to expand to just what is actually taken into consideration the ordinary mug dimension of “C”.
Nowadays, there are actually a great deal of bosom augmentation tablets which supposedly include natural ingredients, including chemicals gotten in touch with phyto-estrogens. The companies offering these tablets declare that these chemicals successfully expedite the oestrogen receptors in the bosom cells as well as entirely boost bust measurements. Phyto-estrogens are actually chemicals located in plant meals, as well as these job likewise harmonic along with the women sexual bodily hormone oestrogen.
Enhancing a girl’s bosom measurements presently lectures leading of the majority of ladies’s aims, although many would certainly certainly not originally inform or even acknowledge somebody else that they really feel troubled along with their existing bust dimensions, as well as want to possess much bigger, fuller ones via either medical or even medical ways.
The organizations marketing these supplements declare that these chemicals successfully boost the oestrogen receptors in the bosom cells as well as completely increase boob measurements. Boob enlargement tablets are actually publicized to efficiently function through ‘misleading’ your busts right into feeling that you are actually expectant. Augmentation tablets that have a mix of natural herbs commonly assert to revivify the oestrogen receptor internet sites in purchase to accomplish the very same bodily hormone degrees that were actually arrived at throughout the age of puberty so that brand new boob cells is actually created. Commonly during the course of adolescence when busts start to build, oestrogen as well as other game hormonal agents are actually discharged in the appropriate volumes which bring boobs to expand to exactly what is actually thought about the typical mug dimension of “C”.
Enlargement supplements that have a mixture of natural herbs typically declare to revivify the oestrogen receptor websites in purchase to reach the exact same bodily hormone amounts that were actually gotten to throughout adolescence so that brand new bosom cells is actually created. Bust Supplement supplements presently in markets commonly profess to protect against these discrepancies.
Genes and also body system chemical make up measure in as well as hormonal agents are actually certainly not launched in the suitable costs leading in bosom cells that carries out certainly not totally build. Poor health and nutrition could likewise help in insufficient rule of the body system’s hormonal agents.
Natural boob development supplements consist of a hold of elements that are actually understood that can help moderate women bodily hormones. They additionally feature components that assistance in food digestion and also skin layer health and wellness if you want to make certain that the oestrogen controling botanicals could perform as effectively as feasible. The results of the would certainly imply that these botanicals could additionally assist lower indicators prompted by menstruation, including stomach pains.
Presently, a ton of web business as well as pharmaceutical companies market natural breast enhancement pills. The majority of all of them state that through having their ‘all-natural’ item you can easily boost your bust dimension through one to 2 ins, through either 2 to 3 mug dimensions, and also some also promise a fuller breast in merely 90 times.
Boob enlargement supplements, which are actually publicized in a great deal of sites, usually state that they function through harmonizing the women hormonal agents. Baseding on medical professionals, each female has actually a genetically figured out measurements; nevertheless, in the course of the age of puberty they profess that there are actually numerous variables that can easily stop a lady coming from hitting her complete capacity through shaking off her bodily hormone amounts.
Chronic back pain is a common problem. Back pain can be the result of many different things. If you happen to have this problem, read this article to find tips to relieve back pain and live a more productive, happier life.
Use an appropriately firm mattress to prevent back discomfort. Most people would agree that a mattress which is too soft is not helpful for a back. You need a firm mattress, but not too firm! Visit a few stores and try out a variety of mattresses until you find the one that is just right for you.
Laying with your knees and hips at 90 degree angles can give you relief from a back ache. This position is the most effect way to take unnecessary stress off of your joints. Nonetheless, if you feel comfortable, most likely whatever position you are in in that moment, it is the best.
Do not slouch your stance for any activity, including household chores like vacuuming. If you’re bent over constantly pushing and reaching forward while you vacuum, it will be causing you back pain. Stand as straight as possible and push your vacuum with the legs instead of the back.
Perhaps you often lift things located too far away from you to save time. This can hurt your back and leave you feeling the stress associated with pain. Before lifting an object, move closer to it. By taking the time to align your body correctly, you minimize back discomfort issues.
If you are trying to treat your back discomfort, it is good to start by doing the basics. A few days’ rest can be beneficial. Take an anti-inflammatory medicine for your back. Ibuprofen, acetaminophen or naproxen usually work well. Try putting heat or cold on the back or using both of them to help.
There are numerous medicinal treatments for back discomfort, and these include both prescription and over-the-counter drugs. Ask your doctor for help in deciding which is the right choice for your needs. Over-the-counter medication is sometimes enough to treat back discomfort. If it isn’t, it may be necessary to use prescription strength medications.
If you’re over 10 pounds overweight, you should get yourself on a diet in order to eliminate these excess pounds. Excess pounds can shift your overall center of gravity, especially if these pounds are concentrated in your abdomen. The lower portions of your back will be particularly vulnerable, and can contribute to back discomfort in future years.
Although many people believe otherwise, people who have back discomfort must exercise frequently. Don’t be afraid to exercise if you have problems with back discomfort. Exercise can help you. Tight muscles in your back can contribute to or even cause back discomfort. Exercising can help stretch your back muscles and reduce pain.
Many people deal with back discomfort on a regular basis. Figuring out what triggers your pain can help you find the best way to stop it. Relief from your pain could be close at hand!
It can be rather embarrassing to smile when your teeth are discolored or yellow. Sometimes professional whitening options are just outside your current budget. These simple guidelines for whitening teeth can help you make small changes that will eventually whiten your teeth in the long run.
Citrus fruits such as lemons and oranges are great to eat for two reasons. One, they are a natural source of Vitamin C and, two, they can help in your teeth whitening endeavors. Orange or lemon peels can help brighten your teeth if you rub the back of the peel against your teeth. Combining the citrus peels with a pinch of salt can enhance the whitening outcomes.
Do not drink wine or coffee, and quit smoking! All of these products contain substances that bond to your teeth and cause staining. If you need these items, brush right after you consume them. Using a mini toothbrush that you place on your finger can be an alternative to brushing, if you cannot do so at that time. The abrasiveness in these brushes are what will clean your teeth.
If you have any untreated cavities or gum disease, you should see your dentist prior to beginning any teeth-whitening regimen. You have to be more careful than others about whitening your teeth. Consult your dentist, who can offer the safest course of treatment and provide further guidance.
You cannot whiten crowns, veneers or dental implants with the teeth whitening products on the market. If you have an artificial surface, whitening will not work. Veneers, crowns, fillings and implants are considered artificial. If you attempt to use whitening methods on artificial surfaces, your actual teeth will whiten, but the artificial surfaces will remain the same color.
Stop smoking. In addition to being detrimental to your health, nicotine and smoke are provent o discolor your teeth.
Try to rinse immediately after you finish a meal to dispose of food particles and bacteria. Your teeth will stay whiter if you take time to clean them after consuming food or drink. This is an excellent way to prevent staining or other discolorations on your teeth.
As you have read, you can take small steps yourself that can help brighten your smile. It shouldn’t require months of saved funds and constant dentist visits to improve the appearance of your smile. Remember to practice good dental hygiene on a daily basis, whatever your whitening method of choice, in order to enhance and preserve your whitening results.
If you are serving seafood for dinner, it can be paired quite well with a Pinot Grigio. This wine draws out the food’s flavor. A number of white wines are perfect to serve with seafood. White wine paired with seafood can be heavenly.
Windex can be a life-saver if you spill wine on your clothing. Windex has the fighting power to eliminate wine stains immediately, much better than soap and water will. Do this quick though, as the longer you wait, the more it sets in.
Store your wine in the right way if you wish to preserve its flavor. Wines can be damaged by extremes in heat or cold, adversely affecting the flavor. Let the flavor continue to develop by storing wines at 50 to 55 degrees for the best results. Your basement might work, or buy a fridge for just wine.
If you are looking to increase your wine collection, try picking individual bottles to use as testers. Your tastes may not lie along traditional lines, and you do not want to spend all that money just for appearances. Always try a bottle before opting to purchase a case.
If you are going to buy wine for tailgating, buy one that has a screwtop. Screw tops can be much easier to manage. They are convenient because you can re-seal them, where as corks have a tendency to leak.
Wine lovers should visit wineries. The beauty of wine country will allow you to relax and enjoy taking in this information. You will leave with a better appreciation of your wine!
Champagne and sparkling wines should be served when they are very cold. At a room temperature, it is not possible to taste all the flavors. Put champagne in a refrigerator one or two hours before drinking it.
Plan any trips to a vineyard long in advance. Work out a budget that you will keep to on your visit, and plant to bring a designated driver along. Write down any questions that you have, and think through your taste preferences in advance.
Color is not the prime consideration when you try to select a lighter wine. Red and white wines are similar in alcohol content. A white wine will be easier and smoother to drink. Find a nice Pinot Grigio or Sauvignon Blanc for very light flavors.
White wines should be consumed within the first two years of purchase. Except for Chardonnay. This is due to the fact that oak is usually not used in white wines. Dark wines and some varieties may be exempt.
Stemware is important to utilize when serving wine to guests. This helps you to look professional, as you will want to serve with the best. Chipped stemware can be dangerous and outdated stemware that is dingy will not enhance your enjoyment of wine.
Many people believe that there is little that they need to know about coffee, but this simply is not the case. Coffee is actually a drug, whether it is natural or not, and needs to be taken seriously. Whether you are a novice coffee drinker or have been enjoying it for a long time, this article will be of great use.
Buy a French press so you can make amazingly rich coffee. The paper filters used in most coffee makers absorb up the oils from coffee beans. A French press, on the other hand, contains a plunger that pushes the coarsely ground beans to the bottom of the carafe. The oils say in the brew, providing a flavor that is richer.
If you are making your own coffee, stir it up in the pot shortly after brewing. Quickly stirring the coffee will bring out its aroma and flavor. This allows you to get a much richer coffee-tasting and smelling experience.
If you purchase whole coffee beans, be sure that you only grind it right before you are prepared to brew. Coffee immediately begins to lose some of its flavor after being ground. So refrain from grinding it all ahead of time, or you will wind up with weaker coffee.
Do you plan to serve coffee to visitors? Try decorating your homemade lattes. Impress and wow your guests by making flower shapes in their latte. Stir a bit of milk with a bit of chocolate and get some practice in with each cup.
After buying coffee beans and opening the bag, don’t leave them in that bag as your storage solution. It is far better to put them inside an air-tight container that keeps out light and moisture. This helps the beans stay fresher longer.
When it comes to coffee there are lots of different kinds. Some coffee drinkers like like dark full brews, whereas others like milder flavors. You can even find coffees flavored anywhere from hazelnut to raspberry. Most people prefer to add flavor with a creamer rather than by using flavored coffee.
Some people like to store their coffee in the refrigerator. If you do this, use only an airtight container. If it does not keep the air out you will have coffee that takes on the taste of other food. Improper storage can add moisture to your coffee.
Water can make or break the flavor of your home brewed coffee. While the thought of using bottled water to make coffee may make you cringe, it will go a long way in making your coffee taste better. If not, you may want to purchase a purifier to put on your faucet. It’s not going to be exactly the same as using bottled water, but it will be much better than tap water.
The most critical element that factors into the taste of your drink is the coffee itself before brewing. Take the time to comparison shop. It is likely that you will be able to locate freshly roasted beans. If you cannot find this in your town, you can always use the Internet. It might cost some more, but it will still be cheaper than going to the coffee shop.
After reading these tips, you should have a better understanding of coffee. Regardless of how long you have drank coffee, you probably learned something by reading this. Now you can think about it before making your next brew.
Is your anxiety overwhelming? If the answer is yes, you should speak to a professional so that you can get the help you need to control your anxiety. This article will teach you how to treat anxiety.
Express your biggest fear to someone you trust, and make it bigger than it really is. After telling someone your greatest fear, you can sometimes view it from a much different perspective.
Limit time you spend on reading or watching the news if your anxiety is caused by external triggers. Allow yourself to briefly review the news of the day, but don’t continuously check for updates about negative news that will serve to accentuate your fears.
Sometimes, people that have a lot of anxiety start to crave salt often. You may be suffering from adrenal fatigue, which will cause your anxiety symptoms to worsen and give you a craving for salt. You should use unprocessed raw salt; this is the best kind to use and helps your body get what it needs.
Control your anxiety by staying consistently busy. If your mind is not occupied because you have nothing to do, it is easy to focus on anxious feelings. Things that are simple, like cleaning your home or washing the car can help a lot.
Sitting and dwelling on what makes you anxious will make your worries worse instead of better. Instead, look for ways to busy yourself, and keep your mind occupied and off of your fears. Express your creativity with a new hobby or activity that keeps your mind working and away from your anxious feelings.
A certain amount of uncertainty is a natural part of every day life. If you constantly worry about things going wrong, you will find yourself questioning if anything is predictable. Actually, it will only prevent you from appreciating all the good things life has to offer right now. You need to embrace uncertainty and realize that an instant solution for every situation in life does not exist.
If you can’t get rid of racing thoughts prior to bed, try to write them in a journal. Taking some time to set your concerns down on paper lets you free yourself of their burden, so that you can fall asleep more easily. Write every night or whenever it is convenient for you.
You should find someone to confide in when you are feeling anxious. You can minimize your negative thoughts by talking about them if you are serious about eliminating anxiety and are willing to look at them rationally. Someone who has experienced similar feelings can relate, especially if he or she is a trustworthy person.
Rent a good comedy when you’re feeling anxiety. Films like this help you put your life back into perspective.
Cut down on how much nicotine and alcohol you take in. While they may be touted as relaxants, they’re not really. They can even make your anxiety worse. Instead turn to healthy diet, relaxation techniques and a sound social life.
Taking some time to do something you enjoy is important. Working constantly or thinking about negative things can make your anxiety increase. Just take a few minutes out of your day to read a book that you like or sit and watch TV.
Regular exercise is helpful in dealing with anxiety. Exercise reduces stress, therefore helping relieve anxiety. For the best results, try doing aerobic exercise for 30 minutes most days.
Though the majority of anxiety is a result of outside influences, it is not unheard of for sufferers to be genetically predisposed to anxiety. If you suspect you might be among them, perhaps you should seek the assistance of a professional who may be able to prescribe medication that would help.
By now, you must have realized that problems related to anxiety need effective treatments. Anxiety isn’t something that will go away on its own, so you should never ignore it. Fortunately, help is available to enable people to deal with anxiety. Relieve your anxiety by using the tips in this article.
You will be happy to know that it is possible. If you use the ideas here you can prevent or stop your hair loss, and even get some of it back.
Vitamin C is a substance that is is extremely important if you are trying to prevent hair thinning. Collagen, a protein essential in maintaining the body’s tissues and hair, is spurred on by vitamin C. If you’re not getting enough vitamin C, eating more citrus fruit or taking supplements can help you make up the shortfall.
If you would like to avoid excessive the loss of hair, it’s imperative that you keep stress levels under control. If you can’t get your stress under control, your hair is going to continue falling out. Learn to cope with stress effectively.
There are products for the hair that actually do more harm than good. You should choose your hair products carefully and be aware of the products that can cause hair damage. Some products can hinder hair growth, or cause unrepairable damage. Don’t use a product unless you have been able to determine through research that it is safe.
Try to avoid the excessive use of products that could contribute to blading. Some styling products, products like hairspray and styling gels, can severely damage your hair and actually accelerate blading.
If you are losing your hair, change the way you dry your hair after taking a shower. Avoid excessive rubbing after washing your hair and, instead, pat or rub gently with your towel. It is also advised to not use hair dryers. If you have to do it, use the lowest heat settings.
If you are having issues with the loss of hair, it is a good idea to make an effort to try to get more Vitamin C into your system. If you get more vitamin C, you will get more blood flowing to your scalp and have healthier capillaries, which are responsible for circulation involving the follicles. This increased blood flow will help hair growth.
For many people, it is possible to get some of that lost hair back. To help you find a way to deal with your blading, make certain you have implemented the above information correctly.
Slight anxiety about the things that are going on in your life is perfectly normal. However, if your anxiety is severe and it is dominating your life, you must learn how to manage it. Luckily, there are many ways that you can reduce your symptoms of anxiety. The helpful information presented here can help teach you to deal with anxiety and get rid of it.
Keep your everyday stress managed to avoid overwhelming anxiety. The more stress you are under, the more anxiety you will experience. Try to delegate some jobs to other people and free yourself from some of your responsibilities. Be sure that you also take the time to relax after doing things.
Listening to music is an excellent anxiety reducer. Play songs by your favorite band when you feel anxious. Try to focus on every note. This can distract you from your anxiety, which can help you to forget about what was stress you out. Distracting your mind from your own thoughts can be a huge help when anxiety begins to consume you.
Self discipline is a great way to control your emotions. Once you gain control over your feelings, you can also gain more control over anxiety. Negative emotions and feelings only fuel the attacks that you experience. Learn how you can detach yourself from your emotions, and your anxiety will improve dramatically.
When you are feeling anxious and stressed, pay attention to your breathing. You should be short of breath or feel a weight on your chest. When you are anxious, it is surprisingly easy to forgot to take proper breaths of air. However, if you are mindful of it, you can regulate your breathing so that you can calm yourself and regain control. Focus on your breathing if you have an anxiety attack.
Speak with someone about how you are feeling, whether it is a family member or friend or a medical professional. Keeping your issues to yourself and not expressing your feelings isn’t going to help you feel better. Voicing out your feelings could make you feel a lot better and it can help reduce your anxiety.
As this article stated, we all have to cope with slight anxiety as it’s a normal part of everyday life. Anxiety that prevents you from living your life and stops you from functioning from day to day needs your attention. Use the advice in the article you just read to help you with that.
There are many kinds of depression. There is atypical depression, chronic depression, and major depression. It is vital to know how to combat each. Below, you will read about good techniques that help you fight depression and get you through the toughest of times.
Don’t neglect your social outlets. It is true that you may occasionally feel as if you are unable to bring yourself to do the activities you used to partake in. Despite this, you must partake. Keep on doing the things you normally would. When you neglect what you should normally be doing, you can sometimes get discouraged and more depressed.
If you suffer from depression, it is important that you talk to someone about how you feel. Talking about your problems and concerns with a trusted ear can help to empower you and make you feel stronger.
If you’re dealing with depression, you should work to find interests or hobbies you feel passionate about. Keep your life full of interests and activities, otherwise it may lead to depression. Try starting a new creative hobby or sign up for a class to eliminate boredom from your life. Whichever hobby you get into is a good way to get rid of depression.
By taking a hot bath, you can relieve depression and calm your nerves. Taking a bath, especially if you pair it with other activities like reading or music, can have a positive impact. Make sure you use warm water; this will help your muscles get relaxed.
Diet and exercise play integral roles in depression. If you feel a little depressed, you can feel better by going for a walk, run, bike ride or swimming for some exercise. Over a period of time, the right exercise, eight hours of sleep and a diet without processed foods could help you more than you think.
What you eat is an integral element of depression. Certain foods do not give you the energy you need and influence your weight or skin in a negative way, making it hard for you to like yourself. To avoid that situation, eat healthy foods with low fat content.
One way to handle depression is to constantly remind yourself that you can dictate the way that you think. Adjust your vocabulary to remove negative words such as depressed. The word is negative, and negativity often does not help you move forward. Depression is a disease that requires medical treatment, not a conscious decision to be unhappy.
Quit using the words “depression” and “depressed”. While very real, the words “depression” and “depressed” have a lot of extra baggage attached to them and can actually worsen the feelings of hopelessness. Restructure your vocabulary to describe your depression in terms of mood enhancement. When you think about fighting off depression, it may seem impossible. Instead, think about elevating your mood.
You should try to build a support system of people you love and trust that you can talk to, or enjoy socializing with. Most of the time this will have you feeling much better.
When dealing with depression, remembering the past can be detrimental to your progress of moving forward, so you should focus on looking into the future. There is always life when you find hope; seeing a bright future ahead of you gives you hope.
There are many ways to treat depressions of all kinds. All forms of depression require treatment, and if you are reluctant to follow a plan, your problems are more likely to linger. Remember these tips so you can get rid of your depression.
Everyone gets older, but not everyone has to feel or look old. All you may need to do to be aware of the downfalls that can happen when you age, is to read these ideas and start applying them to your life. You will also be able to increase your longevity easily. There are plenty of happy years ahead of you if you choose to follow the advice in this article.
To avoid wrinkles, stop frowning. While humorous, it’s true. Distract yourself when you find yourself frowning by pinching your arm skin instead. You can eventually stop this bad habit.
One method for handling age gracefully is to quit obsessing about data and measurements. You can drive yourself crazy constantly thinking about how much you weigh, how much smaller you are getting and how old you are. Let the doctor worry about the numbers and get on with your life. As you get older, fun is more important than numbers.
A well-balanced diet might be your key to growing old in health and happiness. Fiber, whole grans, fruits and vegetables that are low in cholesterol, saturated fats and trans fats are essential to a healthy diet. This gives your body the essential nutrients that it needs not only to survive but to thrive.
Always make certain that you spend sufficient time sleeping. You will maintain a sense of calm and relaxation, as well as a proper hormonal profile if you sleep for roughly 7-9 hours nightly. Without adequate sleep, you may become irritable and pessimistic.
Growing Older can be difficult. It can get to the point where we don’t have the ability to take care of ourselves. If this happens, it may be necessary to decide to move into a nursing home. Although many people are resistant to living in a nursing home, there are situations where this is the best choice for everyone involved. Nurses, doctors and other nursing home staff will help provide you with a quality of life you may not be able to provide yourself.
Do your best to bring happiness to the people you are close to. Taking that sunny disposition and spreading it around makes the world a better place and makes you feel better as well. A positive outlook is free and will help you and the people you love to feel better about the world around you.
No matter where you are living, decorate it to make it feel like home. As we age, we may feel differently about our home than we originally intended. To make any place comfortable, decorate it with familiar, special items that are meaningful to you.
Have good friends in your life. They feed the soul, make life more bearable and help you in times of need. You are never beyond the age to make new friends. Do not hesitate to introduce yourself to new people and work towards building relationships that can sustain you for life.
As you age, the home becomes a source of comfort. Customize your living space so you have a haven to return to when your day has been tough. Home will be a place where you will feel more at ease.
By now you should realize that getting older isn’t necessarily a negative. When you take good care of your body and mind, it’s still very possible to live an exciting and healthy life. Put this advice to work in your daily life so that you can continue to enjoy a high quality of life.
Do you feel like your life is full of stress? Be it stress from your personal or professional life, it can get pretty overwhelming sometimes. This article will give you some great tips for some ideas to quickly bring down your stress level.
Your daily life will be less stressful if you keep the things around you in good repair. Imagine that three items need repaired, a task that is going to involve triple the time, money and energy to accomplish, and a task that is bound to increase your stress levels. It is also a situation that could be avoided if you kept up with repairs.
Go to the park, and take a jog with some friends. Not only will the exercise work out tension, it will also help you to flush out toxins in your system through sweating. Go jogging or running in order to destress.
Scents and aromas can help reduce your stress. The scents of essential oils like chamomile, eucalyptus, thyme and peppermint can have a powerful calming effect. Use a small vial to mix a little rock salt with a few drops of your favorite oil. Open your vial when you are a little stressed out and take a sniff.
Stress can cause some people to cope in a negative way such as alcohol and drugs. You can say this is how they temporarily deal with the stressful situations which are occurring in their daily life. However, chemical substances, which do encompass alcohol, are rarely effective in reducing stress. These kind of products will only serve to cause more issues in the long run.
If your current methods of coping with stress include unhealthy habits, try substituting them with something actually good for you. Over-eating, for example, can easily be turned into a quick walk or a few push-ups as a means of combating stress. By swapping negative methods of handling stress with healthier, more positive ones you will maintain the strength to enable you to deal with stress in your daily activities.
Spearmint oil may be quite helpful with your stress. Whenever you find that you’re becoming stressed, put a dab of the oil on your neck and on the underside of your wrists. Doing small things such as this can provide a great deal of improvement in your overall mood, so give it a chance!
If you are a teenager or twentysomething, playing video games like Final Fantasy can relieve stress. Your mind is busy concentrating on strategy while you play, clearing your mind and leaving less room for stress. Both playing at home alone and at a friend’s house can improve your mood.
Are you stressed out? Do not let your obligations put too much pressure on you. Use this advice to help yourself calm down when you feel stressed in the future.