How To Get Pregnant With Twins : Doctors Reveal Tricks

#1 Everyone Is Trying To Get Pregnant With Twins

Everyone these days seems to want to have twins, but what’s the trick? These doctors share tips.

#2 Genetics

Genetics play a major role. If people on your mother’s side have had twins before, there’s a high chance you will too.

#3 It Helps If The Woman Has Been Pregnant Before

It helps if the woman has already been pregnant before. The chances of having twins go up after a woman has given birth to at least one child.

#4 The Older You Are, The Less Likely It Is

The older a woman is, the less likely she is to give birth to twins. Women over 40 are especially less likely to give birth to twins.

#5 Eat Tons Of Multi-Vitamins

The healthier you are, the more likely you are to give birth to twins. So take lots of vitamins, especially Folic acid.

#6 Change Your Diet

Studies show that eating lots of dairy and yams increases your chances of having twins. The general rule is the better your diet is, the more likely you are to give birth to twins.

#7 Stop Taking Birth Control

While this may seem pretty obvious, most people forget you should be off birth control for a long time before you try to get pregnant. This is because birth control affects your hormone levels. The longer you are off birth control, the more likely you are to give birth to twins.

5 Natural Ways To Tighten Your V@gin@ Wall

*Curcuma Comosa
This is a very powerful plant that can significantly strengthen the walls of the uterus and v@gin@. You can apply it as a paste, or take it internally, it can work either way.

*Gooseberries
Gooseberries are abundant in vitamin C, and that can help naturally tighten your v@gin@. You just need to boil the gooseberries and store the liquid in the fridge.  Wash your vagina before bathing.

*Oak Gall
Oak gall is so effective remedy. You should make a paste from this thai herb and put it on the v@gin@l walls to tighten your v@gin@.

*Pueraria Mirifica
This plant is very famous for its ability to enlarge the bre@sts. As some experts claim, it can also help in tightening your intimate parts.

*Black Cohosh
Dry black cohosh on the sun, and then grind into a powder. Rinse your genitals with it.

*Aloe Vera
Aloe Vera has the ability to tighten and to rejuvenate the intimate parts. You just need to simply remove the gel from the aloe Vera leaf and apply it to the genitals in order to tighten and revive.

*Witch Hazel
If you don’t like the pastes, there is another effective alternative. You can try using witch hazel. You just need to grind it, make a powder out of it and wash the intimate parts with it in order to tighten them.

5 Bedtime Beverages That Will Help You Lose Weight Fas

Beverages That Will Help You Lose Weight – There’s not much worse than a night of tossing and turning in the sack. After all, poor sleep is intricately tied to weight gain, skewed hormone levels, next-day munchies, and blood sugar and insulin issues, says Bridget Murphy, R.D.N., C.D.N., at NYU Langone Medical Center. To score some quality shuteye, you’ve got to be careful about what you sip before you crash.

While you probably know that having caffeine and sugar too close to bedtime can mess with your sleep, other nutrients can actually help you build muscle, improve your blood sugar stability, and burn fat.

Here, five beverages you should give a taste at night if you’re looking to lose weight.

1. Milk

A glass of milk (warm or not) can help you sleep more soundly, thanks to a healthy dose of tryptophan and calcium, says Murphy. And more sleep means less next-day cravings getting in the way of your pounds-dropping goals. For women hitting the gym (i.e. you!), milk’s casein protein is slow to digest, which could help you build muscle all night long, per Medicine and Science in Sports and Exercise research. The result: a faster metabolism and easier weight loss, says Murphy.

2. Grape Juice

We don’t recommend drinking fruit juice very often around here, but a smallglass of 100 percent grape juice before bed may help you sleep and burn fat as you dream, says Murphy. Research published in Cell Reports suggests that insulin secretion at night (caused by consumption of simple carbs, like juice) regulates the body’s circadian rhythms. And a 2015 International Journal of Obesity study found that resveratrol, an antioxidant contained in grapes, converts calorie-storing white fat into calorie-burning brown fat. It’s a one-two punch.

In case you’ve heard, yes, wine is also rich in resveratrol. Unfortunately, alcohol isn’t the best pre-bed drink. In one University of Melbourne study, sleepers who drank booze before bed exhibited nighttime brain wave patterns similar to people who received small electric shocks all night long. Sounds pleasant, right?

3. Chamomile Tea

A hot mug of this sleep-inducing tea increases your body’s levels of glycine, a neurotransmitter that relaxes your nerves and acts as a mild sedative. Another cool trait of chamomile: It spikes your core body temperature so that your system responds by drastically cooling itself, lulling you to sleep. What’s more, chamomile has been linked to improved glucose control and weight loss, says Murphy. Just make sure that any tea you drink before bed is caffeine-free and stay far, far away from “detox” teas.

Made from fermented milk, this probiotic-rich beverage works on your gut microbiome to increase levels of healthy bacteria, promote proper digestion, and help you to absorb vitamins and minerals more effectively, says Murphy.Research published in the British Journal of Sports Medicine has also tied the yogurt-like beverage to improved sleep and better exercise performance. Boom.

5. Soy Protein Shake

Soy, in milk or protein powder form, is brimming with the amino acid tryptophan. And why is that important? According to Birmingham University research, it can improve sleep quality by acting as a precursor to drowse-inducing melatonin, says Murphy. She notes that apart from helping you drift off, tryptophan also decreases cortisol levels to help fight belly fat.

For the best benefits, include some Greek yogurt in your protein shake. It’ll supply your muscles with a generous helping of casein protein for better post-workout recovery, she says.

Source: WomensHealth

Unbelievable Juice that Will Melt Belly Fats Without Workout

Belly fat is the most harmful fat in your body, linked to many diseases. Too much fat around the stomach can lead to development of heart disease, hypertension, metabolic dysfunctions, asthma, Alzheimer`s disease, atherosclerosis, lower fertility and problems with male and female reproductive organs.

If you have too much belly fat you should change your lifestyle immediately. Try to cut off the sugar intake, drink enough water and get enough sleep. Also, you should change your diet habits and try to consume food rich in vitamins, minerals and antioxidants.

This recipe is a combination of spinach, ginger and lemon. It is a powerful combination which targets belly fat. It is loaded with vitamin C which has the ability to speed up the fat-burning process. Also, it participates in the production of carnitine, a compound which the body uses to convert fat into energy. Therefore, this drink will help you fight obesity, reduce weight and melt your belly fat.

Drinking this juice the first thing in the morning will speed up your metabolism, boost your energy and melt your belly fats. Consume the drink the first thing in the morning, on an empty stomach, 30 minutes before breakfast.

Ingredients:

• 1 lemon
• A handful of spinach
• 1 glass of water
• A thumb of ginger

Method:

Juice all the ingredients and drink the resulting mixture immediately.

7 Beneficial Ways To Use Fruit And Vegetable Peels!

Imagine you’re eating a fruit. You peel the fruit, devour the juicy, delicious pulp, enjoy every second of it, relish it and you’re done.

Now what do you do with the fruit peel? Why, throw it of course, what a question to ask!

This is exactly where you’re going wrong. Stumped? Don’t be.

It’s second nature for everyone to throw away those fruit skins and peels away right after you’re done enjoying the benefits of what’s inside it. But what you weren’t probably aware of, was that fruit skins are also helpful and can aid you in everyday life.

Want to know what they are? Then you need not look any further!

Given below are seven amazing ways you can use those fruit skins or peels for your benefit. Take a look!

1. Revitalizing your skin: Soft, fuzzy peaches have skin that is rich in vitamin A and potassium, which are great for your skin. So, next time you treat your taste buds with the fleshy fruit, don’t forget to pamper your skin. Add a little white sugar to the inside of the peach’s skin and then use it as a gentle scrub on your face. Your skin will feel hydrated and revitalized.
2. Keep brown sugar from solidifying: Lemon zest is great for keeping brown sugar from turning hard. You can simply throw a piece of lemon peel in the brown sugar jar, ensuring that you completely remove the pith and pulp. It will help in keeping the brown sugar moist and soft for months in the cabinet.
3. Plant pots: Watermelon, grapefruit, coconut and avocado shells make perfect plant pots to grow your seeds. After you scoop the pulp out of your favourite citrus fruits or avocados, use their shells to make your own biodegradable seedling pots. Put mud and seeds in the shells and hang them to let your seedlings to start sprouting in spring. Once the seeds begin to grow, you can plant the entire pot in the ground and save yourself a little time, space and money!
4. Cracked heels: Papaya peel is rich in vitamin A and papain which can help remove dead skin from your soles and make them feel refreshed. Just rub the pulpy side of the papaya skin on your feet soles for cleaner, softer heels.
5. Soothing the eyes: Tired and puffy eyes are a daily beauty hang-up and nothing seems to work on them. Potato peels to the rescue! Yes! All you have to do is gently press the inside of the peel onto your eyes and let it stay for 10 to 15 minutes. The vitamins in potatoes are great for relieving inflammation.
6. Making jelly: If you like your apples peeled, you could use the rind to make jelly. It will involve some of your time but the delicious homemade apple jelly/jam will be worth it. And all you need is the apple peels, lemon zest, water and sugar.
7. Treating diarrhoea: Strange as it may sound, fruit peels have an amazing effect on diarrhoea, especially pomegranate skin. Boil pomegranate skin in water, add a cinnamon stick and allow it to cool. Drink the mixture and it will help to cure diarrhoea. You can make this in advance if you want and stick it in the fridge.

Herbs & Home Remedies for Bronchitis

Bronchitis is an inflammation, swelling or infection of the bronchial tubes between the nose and the lungs. It is usually caused by a virus, bacteria, or particles that irritate the bronchial tubes.

Symptoms associated with bronchitis include a cough with mucus, difficulty breathing, chest pain, nasal congestion, fatigue, muscle aches and fever. Bronchitis can be acute or chronic.

People suffering from bronchitis often try over-the-counter medications to manage the symptoms. There are also many simple, natural home remedies that can provide relief.

Here are the top 10 home remedies for bronchitis.

1. Ginger

Ginger, often used for treating the common cold, can also help with bronchitis. The anti-inflammatory and immune-boosting properties present in ginger help relieve irritated, inflamed or swollen bronchial tubes.

• Add half a teaspoon each of ground ginger, cinnamon and cloves in a cup of hot water. Stir well and drink the mixture for a few days to get relief.
• You can make an herbal tea by adding one teaspoon each of ginger powder and black pepper to a cup of boiling water. Let it steep for a few minutes, then add some honey. Drink it twice a day.
• You can also combine one teaspoon each of ginger powder, pepper, and cloves. Take it three times a day with honey or milk.

2. Garlic

Due to its antibiotic and anti-viral properties, garlic is highly beneficial for treating bronchitis, especially acute bronchitis.

1. Take three garlic cloves.
2. Peel and chop them.
3. Put them in a glass of milk and boil.
4. Drink it at night before going to bed.

3. Turmeric

The anti-inflammatory property of turmeric is good for treating the cough associated with bronchitis. Follow this remedy to expectorate the excess mucus and soon you will get relief.

1. Add one teaspoon of turmeric powder to a glass of milk.
2. Boil it.
3. Drink it two or three times a day. For faster results, do this on an empty stomach.

NOTE: This remedy is not suitable for people who have gallbladder stones, hyperacidity, stomach ulcers or obstructive jaundice.

4. Eucalyptus Oil

Steam therapy is very effective when suffering from bronchitis. Adding eucalyptus oil will soften the mucus in the obstructed airways and its antibacterial properties will help in the healing process.

• Simply add a few drops of eucalyptus oil to boiling water and cover your head with a towel so that you can inhale the steam. If eucalyptus oil is not available, you can use pine oil or tea tree oil.
• Eucalyptus oil can also be applied externally on the chest. This will help you expel the mucus and improve the functioning of the respiratory system.

5. Salt Water

Gargling with salt water several times a day is a great way to treat various symptoms of bronchitis. Simply add one teaspoon of salt to a glass of warm water and gargle with it.

Be sure to use the exact amount of salt, as too much salt can cause a burning sensation in the throat and too little will not be as effective. You can gargle with salt water as often as you need.

There are two benefits of this remedy. First, it will soothe the inflammation in the throat, and secondly, it will cut through some of the mucus causing irritation to the throat.

6. Honey

Honey is a natural way to deal with the cough that occurs with bronchitis. The antiviral and antibacterial properties present in honey will be soothing for the throat. At the same time, honey will boost your immune system.

• Adding one teaspoon of honey to your regular cup of tea will help a lot when suffering from bronchitis.
• You can also add honey to warm lemon water to treat congestion and throat inflammation that often accompanies bronchitis.

How To Manage A Depression After A Divorce

Life after divorce

Adjusting to life after a divorce can take anywhere from a few weeks to many years. During that time, you may experience a range of emotions. You may also be more susceptible to certain conditions, including post-traumatic stress disorder, depression, and various physical conditions.

The depression that occurs due to traumatic life events such as divorce is different from clinical depression. It’s called adjustment disorder or situational depression. Both clinical depression and situational depression manifest in similar ways.

In some people, depression following divorce can occur with other behaviors, such as:

ignoring responsibilities

avoiding family and friends

performing poorly at work due to a lack of focus

fighting

If you’re experiencing any of these behaviors or you’re feeling depressed after divorce, talk to a counselor who can recommend a course of action or suggest a support network.

Symptoms of depression

Most people associate sadness with depression. Sadness is only one of several symptoms of depression. Other symptoms that are common in both clinical and situational depression include:

a loss of appetite

a loss of interest in activities you previously enjoyed and hobbies

trouble sleeping or insomnia

irritability

fatigue

crying spells

difficulty concentrating

feelings of hopelessness and pessimism, as well as a lost sense of worthiness

suicidal thoughts and even attempts

A diagnosis of depression requires that at least five of these symptoms be present.

Men and women experience depression differently. Depression in women often manifests as sadness, worthlessness, and guilt. The symptoms of depression in men range from irritability and difficulty sleeping to binge drinking or using drugs. In general, women are more likely to experience depression after divorce than men. However, men are less likely to talk openly about their depression.

Call your doctor to schedule an appointment if you have the symptoms of depression for more than two weeks. When preparing for your appointment, bring a friend along if you need support. Write down your main symptoms and bring this list with you. Also, write down any medication or supplements you take.

Your doctor may prescribe:

antidepressants

anti-anxiety medication

psychotherapy

They may also recommend:

art therapy

alternative treatments, such as acupuncture or massage therapy

relaxation techniques such as yoga or a sports class

Part 4 of 6: Risk factors

Pre-existing depression and divorce

The risk of a couple divorcing is two times higher if one partner has a form of mental distress, such as clinical depression. If both partners share a similar level of mental distress, they’re less likely to divorce, It’s possible that they’re less likely to divorce because they understand each other better and can relate to each other’s health challenges.

A relationship between two people who both experience mental distress is more at risk for divorce than a relationship between two people who don’t experience mental distress. This has prompted researchers to conclude that pre-existing mental distress can lead to divorce.

Part 5 of 6: Management

Tips for managing post-divorce depression

thumbs up Seek help

Seek help if you’re feeling depressed. Talk to your doctor, but also consider talking to friends and family members, or joining a support group.

Divorce affects more than just the partners. It also affects any children of the people divorcing, the larger family network, and family friends. Having a support network as you go through this process is important.

You’ll have many feelings, and processing them can take a lot of energy. This can leave you feeling more tired than usual. Here are some tips for getting on a path to recovery:

Write in a journal.

Even if you have a support network, it’s good practice to write down your thoughts. You don’t need to hold back. If you need closure of some kind, consider writing a letter to your ex-spouse as another way to purge your feelings. You don’t have to send the letter to them.

Exercise daily.

Exercise even when you don’t feel like it. Research shows that between 20 to 40 minutes of brisk walking three times per week helps to ease the symptoms of depression.

Eat healthy.

You may be drawn to comfort foods or alcohol more than usual. Keep healthy foods around. Rather than having unhealthy foods or alcohol, treat yourself to wholesome snacks, such as dark chocolate.

Pamper yourself.

Pamper yourself by taking a long, uninterrupted bath or watching a feel-good movie. If you have children, arrange for an hour or two of babysitting so that you can have the time to do this.

Accept help.

You may have less energy during this period of adjustment. If people offer to help you with preparing meals, watching your children, or household chores, say yes. You can return the favor later.

Socialize.

Being around people may be the last thing you want to do, but it can help you cope with any emotions you’re having. Spend time with people who can provide a listening ear but who are also willing to help change your state of mind when necessary.

Sleep.

Depression increases the risk of insomnia and insomnia, in turn, increases your risk for depression. If you have trouble falling asleep, adopt a night routine that will help calm your body and mind, such as having a cup of chamomile tea, taking a bath or shower, or reading a book. Avoid using electronic screens because they can prevent you from settling to sleep.

Part 6 of 6: Takeaway

Takeaway

You’ll have many feelings and thoughts to process after a divorce. You can get through it and find a new normal without your spouse. Setting small goals every day helps.

Not giving up is the most important thing. On the days when nothing seems to work, remind yourself that you’re worth it. Make that your starting point for the days to come. 

How to use Mango Leaves to Treat Diabetics & Hypertension

Mango Leaves

Mangoes are everywhere and one good thing about the tree is that it hardly gets wilted. Studies show that Mango leaves have many benefits as they are antimicrobial, antioxidants, and good in the treatment of

diabetics and the prevention of cancer. It is also good in the treatment vascular problems and eye complaints associated with diseases.

A tea made from Mango leaves is good for the treatment of diabetics and hypertension. 

Soak the leaves in a cup of water overnight, after that, filter the leaves out and drink the water. This, according to research, helps to relieve the symptoms of diabetics

Mango leaves can also be used to treat coughs, especially whopping cough, asthma, bronchitis and cold. Get the leaves, soak in water, boil and allow it to cool off. By taking a cup of the tea daily, you are very likely to be cured of your ailment.

By boiling and extracting the juice, Mango leaves can be used to treat diarrhea, fever, insomnia, and high blood pressure. It is recommended that one takes one cup of the juice each day.

It is also used to treat anxiety in individuals. Two to three cups of the tea can be added to to bathing water and used as a herbal bath to refresh and cool the body.

9 Natural Herbs for Knee Pain

Arthritis symptoms can keep you from going about your everyday activities. The pain and swelling (inflammation) may still persist despite medical intervention. In an effort to gain relief and take a “natural”
approach, more arthritis patients are seeking herbal remedies than ever before. Certain herbs may have anti-inflammatory properties that can help with rheumatoid arthritis (RA), as well as the ability to reduce pain in all forms of the disease. Still, there is a lack ofscientific evidence supporting such claims. Before you treat arthritis the “natural” way, make sure you talk to a doctor first to avoid potentially life-threatening side effects.

Clients suffering from rheumatoid arthritis (as well as your garden variety joint pain) often come to me for help. Rheumatoid arthritis, caused by an overactive immune system, is especially scary, since the medical protocol can be quite intense (such as chemotherapy and other therapies which suppress the immune system). Because of this common medical treatment, I do not suggest any immune-enhancing herbs (such as Echinacea or Goldenseal). Instead, I’m going to recommend herbs to treat inflammation (the true root cause of all disease, in my humble opinion) as well as herbs which cleanse the blood and strengthen the body in general.

Alterative herbs help cleanse metabolic waste products and toxins from our body, and are a staple of herbal medicine. Alteratives work by supporting the natural cleansing functions of the kidneys, large intestines, increase blood flow and aid lymph drainage. Allowing these wastes and toxins to circulate throughout the body is a cause of inflammation and, when the body is attempting to stem inflammation, it’s not able to do much else in order to support our health. Here are a few herbs to help stem inflammation and aid the body in its detoxing efforts. (Note: these herbs are helpful for anyone with illness—not just arthritis or other inflammatory conditions).

1. Burdock Root (Arctium lappa or Arcticum minus):

One of the greatest things you can do for pain, joint or otherwise, is increase your intake of essential fatty acids. Burdock contains fatty oils which (along with its sterols and tannins) contribute to burdock’s reputation as an anti-inflammatory. You can eat burdock root in stir-fries (very popular in Asian cuisine, by the way), make a decoction (To do so: chop 2 tablespoons of fresh burdock root—if you do not have the fresh root available you may use 2 teaspoons of dried root as an alternative. Add the root to the boiling water and allow to simmer for 10 minutes then turn off the heat. Strain and drink while still warm—3-4 cups a day is ideal), or take the herb in capsule form (follow dosage directions, but remember, these are for a 150lb adult—calculate the appropriate dose using your own weight).

2. Flax ( Linum usitatissimum):

Flaxseed is one of the best vegan sources of Omega-3 (ALA), which is so important to a strong immune system and for fighting inflammation (the vegan bit is important because animal fats often lead to inflammation in arthritis sufferers). Try to include two tablespoons of flaxseeds or flaxseed oil in your daily diet. Note: do not heat or cook seeds or oil. Also, if you suffer from a digestive condition such as Irritable Bowel Syndrome (IBS), use the oil rather than the seeds—they could irritate your condition.

3. Turmeric (Curcuma longa):

Turmeric is an extremely effective anti-inflammatory herb, and thus an effective pain reliever. It contains at least two chemicals (curcumin and curcuminoids) which decrease inflammation (and are very much like the oft-prescribed non-steroidal anti-inflammatory drugs, or NSAIDs). Incidentally, this anti-inflammatory effect is also why turmeric is often recommended for treatment of cancer, cataracts and Alzheimer’s.

While you can totally add this spice to your daily diet, you will need to take turmeric in supplement form in order to experience the full medicinal benefits. When cooking, try adding black pepper or dried ginger to help activate turmeric. The herb can also be applied topically to relieve pain.

4. Nettles (Urtica dioica):

Yup. If you’ve read my other articles, then you know that nettles is an herb with mad-skills incredible for pretty much anything. Nettles are insanely good for you, containing protein, calcium, phosphorus, iron, magnesium, beta-carotene, along with vitamins A,C, D, and B complex, all in a form that is easy for the body to use.

Stinging nettle is a wicked herb for those with all types of arthritis and gout. Its anti-inflammatory amazing-ness combined with its minerals (boron, calcium, magnesium and silicon) ease pain while helping to build strong bones. While NSAIDs are often a necessary evil for most with arthritis, using nettle may help you to decrease the amount you need to take. (Herbalists’ disclaimer: ALWAYS discuss herbal supplementation and prescription decreases with your physician). Nettle leaf tea (a cup or more daily) relieves and prevents water retention and inflammation and nourishes the kidneys and adrenals.

A side note: many arthritis sufferers have found that striking the inflamed joint with a fresh cutting from a nettle plant helps relieve joint pain (the stinging part of the nettles draws blood to the joint, relieving pain and inflammation). I know this sounds like a nutty treatment, but the brave amongst you can give it a try.

5. Licorice (Glycyrrhiza glabra):

Licorice acts much like your body's own natural corticosteroids (which reduce inflammation). Licorice decreases free radicals at the site of inflammation and inhibits the enzyme production that's involved in the inflammatory process. Glycyrrhizin is the component in licorice which blocks and relieves inflammation. It also supports the body's release of cortisol (which suppresses the immune system, easing the pain and occurrence of arthritis), but it also inhibits some of the side effects of cortisol (such as adrenal fatigue and anxiety). Use in supplement form or as a tea.

Please note: Licorice is not a good remedy for those with blood pressure issues. People who regularly take large amounts of licorice (20 grams/day or more) may experience serious side effects such as headache, high blood pressure, and heart problems. If you already have high blood pressure, heart or kidney disease, or low potassium (hypokalemia), please avoid the herb altogether.

6. Eucalyptus

Like aloe vera, eucalyptus is widely available in western markets. It is used in oral medications, and topical oil extracts are used for a variety of conditions. Topical forms of eucalyptus leaves are used to treat arthritis pain. These plant leaves contain tannins, which may be helpful in reducing swelling and the resulting pain that arthritis causes. Some users follow up with heat pads to maximize the effects of eucalyptus on swollen joints.

7.Ginger

You may have ginger in your spice cabinet for cooking, but this herb is also a staple in many alternative medicine cabinets. The same compounds that give ginger its strong flavor are also the same ones that have anti-inflammatory properties. The NCCAM says that early studies in reducing joint swelling with ginger in RA are promising. However, limited human trials have yet to prove the effectiveness of this treatment.

8.Turmeric

Used in cooking to make curry, turmeric is a yellow powder made from the related flowering plant. Unlike other types of herbs, NCCAM has found that turmeric may work best in fighting joint pain when it is taken orally. Lab studies on rats have also found that this herb may slow the progression of rheumatoid arthritis. While relief may have been seen in animals, few human studies have been conducted with turmeric.

Green Tea

Green tea is one of the most popular beverages in the world, and has even been used to reduce inflammation in the body. It is possible that green tea can be used to treat arthritis inflammation in the form of beverages, tablets, or tinctures. The NCCAM found in a 2010 study that green tea might help both osteoarthritis and RA patients. Many more studies are needed to prove the potential benefits of green tea.