Different Types Of Blood Circulation Exercise

Published on: 16 April 2019 Last Updated on: 01 December 2021

The bloodstream continuously transports nutrients and oxygen to the vital organs including skin and brain. If there is any complication with the flow of blood, it can affect your overall health. Blood circulation exercise can make your body fitter and active than ever.

When blood circulation is reduced, conditions like stroke, kidney diseases, and varicose veins may occur. Although there are plenty of super foods that can help boost your blood flow throughout your body, exercise may also prove to be a vital element.

There are exercises specially meant to increase blood circulation. In this post, we have compiled a list of some of the best blood circulation exercises that don’t require you to join a gym or any equipment or even any workout clothes.

These exercises can be performed at any time at the comfort of your home. The thing you have to keep in mind while performing these exercises is the reps – how many repetitions to do to get your heart rate up.

Different Types Of Blood Circulation Exercise You Can Practice

There are different types of blood circulation exercise you can follow or practice to make things happen in your favor and at the right time.

1. Downward Dog:

This is a warm-up exercise, and you should begin with this. It merely is a stretching exercise meant to stretch your legs and lower back. When your arms and legs start feeling the pressure, your heart will pump faster, resulting in proper blood flow.

There are several different ways to get into this pose.

Start on your hands and knees with your hands in front of your shoulders and your knees directly below your hips
Slowly spread your fingers wide while actively pushing each finger into the floor
Next, curl your toes, straighten your legs and arms while pushing your hips in the air
You have come into an inverted V-shape position
The objective is to keep your head between your limbs with your legs straight, back flat, and heels touching the ground
Hold this position for 25-30 seconds.
Do 3-5 reps

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2. Jumping Squats:

Jumping squats is a great way to pump up your heart. This complete body workout ensures proper blood flow throughout the body. However, you have to make sure that you have no current back problems as it can worsen the condition.

Stand in a straight position with your spine aligned and feet shoulder-width apart
Perform a squat by slowly bending your knees and keeping your upper body straight
Next, engage your core and jump up explosively. Make sure you jump at least 1 feet high
When you land, lower your body back to squat position to complete one rep. You need to land as quietly as possible without misbalancing yourself or hurting your ankles. It requires control, and you will learn it over time
Do at least three sets of 10 reps each

3. Plank:

Plank

Now plank might be the best exercise to keep your core strong, but there is no better and challenging way to keep your blood flowing rapidly from the heart to your vital body organs. This exercise may seem simple but is probably the most difficult of all. Doing a perfect plank is easy.

Lie on the floor with your back facing the ceiling
Position your elbows under your shoulder while making sure that your hands are shoulder-width apart
Your arms should form a 90° angle
Raise your toe tips ensuring that your knees aren’t touching the floor
Stretch your legs to ensure that your knees aren’t bent
Maintain a straight line from the heels through the top of your head
Your face should be looking down at the floor
Hold this position for as much time as possible
At least perform three sets

4. Pushups:

Pushups

Pushups may seem difficult, but if you start slowly, say 1-3 reps at a time, you can reap the many benefits of doing a proper pushup. A pushup is an excellent way to strengthen your arm and chest muscles. And in doing so, it works out your heart correctly, ensuring proper blood flow. To perform proper pushups, follow the given steps

Lie in a face-down position on the floor
Position your palms on the floor with your hands at shoulder-width apart
Your elbows should be pointed towards your toes
Straighten your knees and lift your body with your toes
Adjust your posture until you attain a straight plank position with your head facing forward
Next, slowly bend your elbows while keeping your body at a flat level. Moreover, your chest should come within inches of the ground
Now, slowly lift yourself up by pushing the floor away from you. As you push up, breathe out
The power for the push will come from your chest and shoulders working in unison
Make sure that your back isn’t involved in this activity. If you feel like your back is straining, immediately stop
Repeat raising and lowering your body at a steady pace. Try to do 10 reps

Perform 3 sets every day to perfect the posture and exercise.

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11 Foods You Must Incorporate Into Your Diet for Great Skin

Acne affects up to a whopping 50 million Americans every year. That's already bad news, but the list of skin problems doesn't end there. There's also atopic dermatitis, psoriasis, and yes, aging skin. The good news is, you can prevent or at least minimize your risks for such problems. One of these is through using the best skin care products in the market. Another is through seeking the help of skin care experts. At the end of the day though, having great skin has a lot to do with your own personal skin care regimen. That, and loading up on foods proven helpful for skin health. The good news is, Mother Nature has given us access to so many of these foods. We've rounded up 11 of the best foods that can give you that younger, healthier skin you've always wanted. 1. Avocado: Great news, since almost all of us love avocados. We love it so much that the average American eats about seven pounds of it a year! But what's even better aside from its rich and creamy flavor is that it's loaded with great things for the skin. Vitamin A -- check. Vitamin D -- check. Vitamin E-check. All that and more, avocados can give you and your skin. It's more of a question of what it doesn't, really. It's particularly rich in Vitamin E that helps with hydration and overall skin nutrition. It's rich in fats and phytonutrients, giving the fruit antioxidant and anti-inflammatory benefits. Researchers have also found avocado oil to have collagen-increasing properties. Another study even found it to have potent antimicrobial effects! We can go on and on about avocado's benefits for the skin, but you get the gist. Plenty more reason to gobble up guacamole! 2. Berries: Who doesn't love strawberry or blueberry cheesecake? Here's another great reason to love these fruits: their skin protecting benefits! Plus, there are plenty of other choices, all of which are lip-smacking. There are the goji, blackberry, and raspberry variants. These fruits may be small, but they pack a punch when it comes to dealing with free radicals. They contain loads of antioxidants, helping kill toxic elements that damage cells. They also supply you with a good dose of Vitamin C to boost your skin's collagen levels. Note though that the darker their color, the better they are for your health (and your skin). But helping reduce signs of skin aging (like wrinkles) isn't berries' only benefit. Their ellagic acid content may also have sun-damage protecting features. A separate study even found they may even boost heart health and brain power! Either way, all those are some berry awesome news, don't you think? 3. Broccoli: For the longest time, Broccoli has been a superpower food. After all, its many health benefits are all scientifically-proven. It can help with detoxification, deal with inflammations, and boost Vitamin D levels. What makes it particularly amazing for the skin is its glucoraphanin content. This phytochemical helps repair skin damage and improve overall skin health. It also helps prevent UV damage that can wreak havoc to your skin. When the body converts this into sulforaphane, it can even act as a preventive agent for cancers! That includes skin cancer, as well as breast, colon, and stomach cancers among many others. So, do what your mom told you. Eat your vegetables, particularly these amazing green florets. Speaking of which, here are a few tips to have your kids eat veggies too. 4. Dark Chocolate: Need more reason to indulge in dark chocolate? Well, how about scientific evidence that they're great for your skin? In one study, participants consumed high flavanol cocoa for six to 12 weeks. They reported an increase in their skin's moisturization level. They also said their skin felt thicker, smoother, and all in all, healthier. A separate study also supports other findings on dark cocoa's skin protective properties. The keyword here is dark, so make sure you know your chocolates. It's best you stick to the dark kind that contains at least 70% cocoa. 5. Fatty Fish: What if we told you there's a way on how to have better skin while also boosting heart health? You can also add lower blood pressure to that list. What we're referring to is loading up on fatty fish! There's the rich, buttery, and great-tasting salmon for starters. For meal variation, you can go with herring and mackerel too. Either way, these fishes contain high levels of omega-3 fatty acids. They may sound quite unhealthy, but it's exactly the opposite. For instance, you need these fatty acids for the health of your skin. They're especially helpful for keeping your skin hydrated and supple. If you don't eat enough of these fats, your skin may end up becoming dry and scaly. Also, omega-3 fats can help with acne management. These fatty acids help minimize inflammation after all. As such, they make a great addition to the list of must-have ingredients for the best diet for acne. Pro Tip: If you have serious breakouts, consider professional skin care services. Check out MyBotoxLA for services such as facials and skin care treatments. 6. Green Tea: Knowing about the many skin benefits of green tea is one way to drink less soda. Unlike soda that's linked to so many health conditions, green tea is far healthier. For starters, this tea boasts high amounts of catechins. It's one of the plant's primary health-beneficial compounds. Studies like this have shown them to have powerful antioxidant functions. As you know by now, antioxidants protect your skin against damage from UV exposure. The sun's UV rays are notorious for premature skin aging, so drinking green tea may help prevent that. Here's another reason: It can help moisturize your skin! In a three-month study, women who drank green tea reported skin health improvements. These include better skin hydration, less roughness, and greater elasticity. A friendly reminder though: You may want to think twice about splashing some milk in your tea. Granted, further studies have yet to answer the question, "Is dairy bad for your skin?". But existing research found that dairy products may further irritate acne. 7. Kale: Kale is much like broccoli, although it's a relatively new addition to superfoods. It delivers pretty much the same benefits, including helping the body's collagen synthesis. That's many thanks to the high Vitamin C content of the vegetable. Plus, a cup of this contains the same amount of absorbable calcium you'll get with one cup of cow milk. That makes it a much better source for calcium, especially if you're worried about dairy and acne. 8. Nuts: We're not saying you should go nuts every time you eat walnuts or almonds. Even only a handful of them can already bring benefits from their high Vitamin E content. They also contain selenium, another powerful antioxidant. All these, plus their zinc and omega-3 fatty content, make nuts a great skin health booster. These nutrients help keep your skin taut and tight by raising collagen levels. Plus, they're great sources of fiber, helping improve bowel movement. 9. Tofu: Have you ever wondered how women from Southeast Asia (like the Japanese), have amazing skin? Well, it may have something to do with their love of tofu, or soy, in general. First off, tofu's rich in calcium, Vitamin E, and protein (for skin cell production and regeneration). It also contains soy isoflavones, which have shown to increase collagen fibers. Another study also reported that isoflavones may reduce skin wrinkling and discoloration. So, consider adding tofu to your diet. It may give you back that youthful, glowing skin you've had in your younger years. 10. Tomatoes: Who doesn't want clearer skin? Almost all, if not everyone wants glowing, smooth skin, and eating more tomatoes may help. One reason is that of these red fruits' lycopene content. You may have heard of this compound's potential cancer-fighting properties. But lycopene has other skin benefits too, thanks to its antioxidant properties. That includes boosting the skin's protection against the sun's damaging UV rays. Furthermore, it helps minimize damage due to UV exposure. Researchers have also found tomatoes to help with skin cell replacement. 11. Watercress: Watercress' leaves may be smaller than your usual greens, but it's packed with skin benefits. It's vitamin-rich, starting with a high Vitamin A content. It also contains three types of Vitamin B, as well as Vitamins C, E, and K. Those vitamins alone make it a great source for antioxidants that help protect the skin. Researchers also say that watercress consumption may even reduce cancer risks. Combining a Healthy Diet with Proper Skin Care for Great Skin: These are only 11 of the superfoods you should stock up on to have great skin. But, they're some of the best ones that you should incorporate in your healthy meals ASAP. Don't forget that personal hygiene and proper skin care also affect skin health! So, be sure you combine all three for that glorious looking skin. Of course, it also doesn't hurt to visit skin care specialists from time to time. Want more insider info on health, fitness, and food? Then make sure you pay our blog's Lifestyle section a visit! Read Also: Foods To Eat On A Low-Carb Ketogenic Diet 10 Foods For Vibrant, Glowing And Younger Skin

Seven Best Meal Replacement Ideas For Weight Loss

In a world where there is an endless variety of yummy, unhealthy, and fatty foods, finding something healthy to eat to stay fit can be very challenging. For you, in daily life, there is so much temptation to resist. To stay healthy and in shape, you need to stop binging on the cookie in your pantry, quit getting a quick snack from the fast-food chain's drive-thru, and resisting the urge to have a tiny bite of the cake in your fridge. This temptation happens when you just can't make enough time to cook a healthy meal for yourself. But don't worry, we have the perfect solution for you! Your blender can save your time by providing you with some healthy smoothies and soups that will replace your unhealthy and fatty meals. Yes, you read that correctly. The best meal replacement shakes and soups contain all the nutrients and calories in a specific quantity needed by your body. There are many drinks, bars, and soups at stores considered as a substitute for a substantial meal taken two or three times per day. These drinks help you lose weight faster. How? When you replace your full meal with a glass of a shake, you intend to take in fewer calories but more nutrients, protein, minerals, and other critical healthful substances. Protein shakes also reduces the hunger cravings that result in unhealthy eating. Best Meal replacement drinks are easy to make, and due to fewer calories, balanced carbs, proteins, and fats, they stabilize your blood sugar levels. You may be eating your perfect meal on time but can yet be lacking calcium, potassium, iron, and vitamins. Hence, taking the protein bars and shakes will help you to meet the daily requirement of essential vitamins and minerals for your body. Most people ask if the replacements shakes or bars are healthy and safe to take in or not. As far as the product contains no harmful ingredient, it is safe to consume. There are several ways to lose weight through the best meal replacement products. Following are the seven best meal replacement ideas for achieving a healthy weight loss: 1. Protein Bars In the modern world, every other person is following some type of diet to lose weight. To aid the weight loss process, people supplement their regular meals with different low-calorie food items. For example, Protein bars have now become one of the most popular meal replacement choices. They are also known as nutritional bars and tend to contain a high amount of protein and healthy carbs. They carry five to ten grams of fat, fiber, and 25 to 30 grams of carbohydrates. Protein bars help to fulfill different purposes of a human body. Some people intend to replace meals by protein bars to switch a variety of nutrients in a meal. Moreover, you have to eat protein bars in moderation between the meals to reduce weight. Overindulging in protein bars may lead to constipation and will slow down your weight loss. When weight loss becomes your primary concern, you then know what products to take inside of your body. Protein can affect your metabolism and body weight. It reduces the level of ghrelin, also known as the hunger hormone in your body. Hence, choosing the right protein bar with optimal nutritional value and low sugar content will help you to lose weight. 2. Protein Shakes Replacing your meal with a healthy shake is the quickest and convenient way to lose weight. When you are using the best meal replacement shake, you should acknowledge the amount of protein, carbs, fiber, calories, and other essential, healthy supplements you're taking in. Protein shakes provide at least one-third of your daily intake to make you stay healthier. Not all shakes have healthy ingredients. Shakes that contain artificial flavors or preservatives are not the ones for your body if your goal is to lose weight. Protein shakes that contain more protein helps in better and faster weight loss. In favor of losing weight, protein shake must contain 15-25 grams of protein, 10-15 healthy fat, and 18 vitamins and minerals. Getting enough of these nutrients can boost up your metabolism and help in losing extra fat. 3. Low-Calorie Soups Meal replacements soups are high in protein and less in carbs/fats. Replacing your at least two meals with diet soups can reduce your overall calorie intake. Not all soups you see are for the same purpose. Some contain vegetable oil and sugar in high amounts. Healthy vegetable-based soup can help in reducing the calories gained during the meal. You can also add a source of protein to your soup, which by controlling your appetite, aids in weight loss. Sources of protein in your soup can be skinless chicken breast and beans that are low in fat. 4. Salads Not all salads help you to lose weight. Most of the salads do contain more fats and calories than others. Replacing your meal is a common way to lose weight by most of the dieters. A high-calorie meal, when a healthy salad replaces it, washes away all the unwanted calories from the body. Green leaves are the best friends of dieters. Using a diet-friendly salad can help you lose weight in no time. Beans can also be added to the salad as they are high in protein and fiber. Choose healthy fats for your salad, such as avocado, olives, almonds, pine nuts, and sunflower seeds are few sources of fat for your salad. 5. Oats Who isn't familiar with oats? Oats contain several nutritional benefits. For people on a diet, oatmeal is the favorite breakfast to have. The oatmeal diet is usually for the winter season. They provide enough fiber to the human body to lose weight. Replacing your meal with oatmeal can be beneficial to your health as just one-half cup of oats contains two grams of fiber, 3 grams of protein, and guess what? Zero grams of sugar. They are also a great source of calcium and iron and are low in calories and fat. It makes you feel full longer than other foods as it helps to boost your metabolism. 6. Smoothies Smoothies are a great way to lose weight when you are in a rush. Meal replacement smoothies are a healthier alternative that contains 200-300 calories and helps reduce calorie intake. Not just any smoothies, but you should select the one that is rich in protein for meal replacement. Two smoothies a day can be enough for you to get several protein and nutrients needed by the body. Make sure the smoothie you are taking in is lower in calories. Smoothies that focus on fruits, vegetables, and protein with healthy fats are essential and a great source of losing weight. 7. Granola Bars When it's about diet and meal replacement, people immediately switch to eating breakfast bars and granola bars instead of taking proper meals. There are several other bars apart from protein bars, such as granola bars. You can eat granola bars or any other healthier breakfast bars in the morning. Your breakfast bars should contain at least 5 grams of protein and 35% of calories. Some healthy bars to consider are Clif bars, Odwalla bars, Luna bars, and crunchy Granola bars. Conclusion The best Meal replacement products, when taken in moderation, can help you reduce weight in no time. On the other hand, you should remember that not all shakes, drinks, bars, or salads are healthy for you. You should be very careful and selective of what you eat since a high amount of sugar and carbs can slow down your weight loss. Read Also: 5 Best Stimulant-Free Fat Burners Only the Best Membrane Protein from Calixar Why is Fitness Important for Weight Loss? Best Weight Loss Program to Lose 20 Pounds

10 Weird Facts About Antidepressants

People are working longer hours, have less time with family, and are constantly battling stressful situations. In addition, being constantly inundated with the news through social media can make anyone depressed. There's not enough time for daily yoga and meditation. As a result, many of us are turning to antidepressants to get us through these stressful times. But antidepressants come at a cost, and it's important to know all the facts. Some of these facts aren't common knowledge, and often your doctor won't even discuss them before prescribing antidepressants. Here are 10 weird facts about antidepressants that will surprise you. 1. We Don't Know How Antidepressants Work: Antidepressants have been around for a long time, and yet, we still don't know exactly how they work. And since everybody's depression is different, we don't know how well they work for varying degrees of depression or if they sufficiently treat depression at al. In fact, we don't even know if they're safe for long-term use. 13% of Americans take antidepressants, some for other illnesses like anxiety and fibromyalgia. Yet studies -- mostly paid for by pharmaceutical companies -- include only a few thousand people. Many of us have been told that depression is caused by a chemical imbalance in the brain, but we don't really know if that's true either. What most studies look at is our brain's level of serotonin. However, neither lowering nor increasing the level of serotonin in the brain reduces the symptoms of depression. If low levels of serotonin were the cause of depression, then antidepressants wouldn't take several weeks to work. They would work immediately, or at least within a few days, once the levels of serotonin increase. But they don't. Another interesting fact about antidepressants is that some don't even increase serotonin and still work as well as any other antidepressant. 2. All Antidepressants Are Equally Effective: It's a known fact about antidepressants that pharmaceutical companies spend a lot of money pushing one pill over another. Doctors aren't pharmacists and tend to push whatever antidepressants they're most familiar with. At times, they're buddies with the pharmaceutical sales rep. A fact about antidepressants is that there's no evidence that one antidepressant is more effective at treating depression than another. What a person needs to weigh is the cost and side effects, which can vary greatly from one person to another. There are over 30 different kinds of antidepressants available. They all work on different parts of the brain, inhibiting or increasing receptors of certain hormones. They have different side effects, and they all are equally effective. Sometimes they work, and sometimes they don't. 3. They Don't Work Immediately: All antidepressants take several weeks before they're fully effective. It can take anywhere from two weeks to a month before you know if it's the right antidepressant for you. One unfortunate fact about antidepressants is that many people have to cycle through several kinds of antidepressants, suffering from a variety of side effects before they find the right one. That's a long time for trial and error. And eventually, the effectiveness wears off over time. Many people build up a tolerance, and signs of depression return. Then you need to try a different antidepressant, and the trial and error process begins again. This could make anyone depressed. Fortunately, there are other treatments like TMS which don't require you to take any medication at all. 4. Dosage Makes No Difference Either: Many doctors start their patients off with a low dose and then gradually increase over time. There's no evidence that this is necessary or that higher dosages are more effective. Since this is the case, you're better off taking a low dose and having less negative side effects. It's a myth that a person will get better quicker if they are on a higher dosage of an antidepressant. 5. Antidepressants Can Help Your Sex Life: It is a pretty well-documented fact about antidepressants that one side effect is a lowered sex drive. That said, depression itself can lower your sex drive too. Interestingly, this low-libido side effect can have its benefits by helping men with premature ejaculation. Antidepressants can delay ejaculation, and for men who suffer from premature ejaculation, the delay can be a big help. One study found that men who took an SSRI a couple of hours before intercourse had longer ejaculation times compared to the placebo group. 6. Animals Get Depressed Too: Americans spend an estimated $15 million a year on medication for their depressed cats and dogs. Depression symptoms for animals aren't too different than those for people, so it's fairly easy to detect. However, it's difficult to treat animals with therapy. Instead, some veterinarians are treating pets with antidepressants. Zoo animals are on antidepressants too. They are being used to treat everything from aggression to obsessive-compulsive disorder. 7. You'll Feel Worse at First: Not only do antidepressants take a while to kick in, but your symptoms may be exacerbated. It's not uncommon for you to feel more tired, less hungry, less ambitious, and sadder. Things will get better. It just takes a while. In addition, the side effects don't help either. This is why doctors usually start a person off with a low dose, to reduce the intensity of side effects, before they find the right medication and dose. 8. Antidepressants Can Be Harmful: Antidepressants come with a long list of side effects, many of which mirror the symptoms of depression, lethargy, insomnia, nausea, anger, violence, and even suicidal thoughts. The side effects can sometimes be more debilitating than the illness it's treating. A person needs to seriously weigh the pros and cons. Often a person can mistake a side effect of the medication as a symptom of depression. Since we don't know how the drugs work, it's hard to know. Another fact about antidepressants is that once you start, it's not safe to quit cold turkey. A person should wean off of them slowly, and many aren't willing to do this. Quitting antidepressants quickly can be dangerous. 9. You Can Overdose on Antidepressants: Too much of a good thing can be too much. As mentioned, more isn't always better, but often people have prescribed higher doses of antidepressants anyway. You can overdose on antidepressants, and the symptoms of overdosing on them aren't always obvious. Zoloft overdose symptoms can include lethargy and nausea, which may be confused with ordinary side effects. Other, less obvious overdose symptoms include high blood pressure or inflammation of the pancreas, which can be mistaken for a cold or flu. However, if a person seems agitated, confused, or is vomiting, that's not normal. If someone taking antidepressants has these symptoms or becomes incoherent or unresponsive, call a doctor immediately A Zoloft overdose also can lead to a life-threatening condition called serotonin syndrome. Serotonin syndrome can occur when dangerously high levels of the neurotransmitter serotonin build up in the brain. 10. Antidepressants Can Interact with Other Drugs: It's very important to tell the doctor prescribing antidepressants if you're taking other drugs. It's also essential that you're honest about your use of recreational drugs and alcohol. All of these can have harmful interactions with antidepressants. Don't ever share your medication with anyone, especially if you don't know what other medications they might be taking or if they are using recreational drugs. Interactions can be deadly. Facts About Antidepressants Revealed Now that you know more about antidepressants, you can make a well-informed decision about taking them. Depression is debilitating, and some people battle with the disease their whole lives. For some, antidepressants are a last resort, and for others, they're hoping for a temporary solution that will give them an opportunity to have a better perspective. No matter the reason, there is no shame in being depressed or needing treatment. However, there are other methods of treating depression that can be used in conjunction with medication, such as therapy, exercise, diet, and natural remedies. Many of these have been proven to be equally effective. For more great articles about staying healthy, visit our blog. Read Also : 3 Ways To Connect With Nature And Quiet Your Mind Your Guide To HRT For Men All That You Need To Know About Dandy-Walker Syndrome

Different Types Of Blood Circulation Exercise

Different Types Of Blood Circulation Exercise You Can Practice

1. Downward Dog:

2. Jumping Squats:

3. Plank:

4. Pushups:

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Different Types Of Blood Circulation Exercise

Different Types Of Blood Circulation Exercise You Can Practice

1. Downward Dog:

2. Jumping Squats:

3. Plank:

4. Pushups:

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Spot It Early: 9 Common Signs of Addiction You Need to Look out For

The Top 6 Vitamins And Minerals All Women Over 40 Should Take

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Follow Us

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