At UAB Medicine our doctors have the knowledge and experience to help you through your pregnancy. Learn more:
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Wright, James |
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In addition to shopping for gifts and making holiday party plans, the end of the year is also a time when many of us begin thinking about New Year’s resolutions. If you fell short of accomplishing your resolutions last year, this might be a bit of a sore spot. Less than 8% of people actually stick to their resolutions each year, according to some estimates, yet millions of Americans continue to set goals with high hopes of a better year ahead.
Whether you want to lose weight, get organized, or achieve anything else in 2019,it’s all about sticking to your goals. Here are 10 common traits, characteristics, and habits of people who keep their resolutions for self-improvement.
1. Start with specific micro-goals: Goal-setting and resolutions are typically more of a marathon than a sprint. It’s easy to get overwhelmed and give up when your resolution is something big, such as losing 50 pounds, finding your dream job, or traveling around the world. People who actually achieve their resolutions tend to set much smaller micro goals that are ultra-specific and realistic. If your resolution is to eat healthier, one micro-goal might be to start blending fruit and vegetable smoothies for breakfast each day. If your goal is to take up a new hobby, you might resolve to sign up for a class at a local art studio before the end of January.
2. Set resolutions for the right reasons: It’s important to make resolutions that have a deep importance to you rather than things that are expected of you or what someone else wants. Before the end of the year, put some serious thought into what improvements or changes truly matter to you and what you want out of life in 2019. These are the ideas that should guide your resolution-setting behavior, because they are more likely to stick with you and always be in the back of your mind.
3. Document your progress: It’s hard to stay focused on goals if you don’t see yourself making progress. Writing down your successes and challenges on a regular basis helps you stay focused on keeping your resolutions. Jotting down thoughts in a journal or keeping a simple spreadsheet of milestones allows you to assess where you are in your journey and adjust your efforts accordingly.
4. Practice patience and forgiveness: Even with the best of intentions and motivations, it is all too common to lose sight of resolutions when life gets hectic and your attention is needed elsewhere. It takes time to make lasting change, but sometimes all you need is an unexpected breakthrough to make your resolution a reality. Through the ups and downs, practice patience and forgiveness with yourself, acknowledging that no one is perfect and that you are on the right path.
5. Schedule in time to achieve goals: Time is elusive and often slips away from us with busy schedules and competing interests. Chances are that you schedule in time for work tasks and family obligations, so make this the year that you schedule in time for your resolutions, too. This could mean blocking off an hour each day to exercise, occasionally declining social invitations to focus on self-care, or dedicating a Saturday morning each week to searching for a job.
6. Embrace the buddy system: One of the biggest mistakes people make when setting New Year’s resolutions is trying to achieve them alone. Having a buddy alongside you who has similar goals or simply wants to support you can make a huge difference in whether you achieve your resolutions in 2019. If possible, find someone you trust who is reliable and can commit to joining you for healthy meals, exercise, or new hobbies or activities.
7. Consider your budget: You could be the most motivated individual in the world and still not be able to stick to your resolution if finances get in the way. As you are thinking about which resolutions to focus on in 2019, consider your budget and current financial obligations. If money is a concern, consider adjusting your resolution of traveling the world to exploring nearby towns you’ve never visited, or choose new hobbies to pursue that are within your means.
8. Slow down and meditate: It’s easy to get caught up in the hustle and excitement of a new year and lose sight of why you set resolutions in the first place. People who stick to their resolutions tend to be good at slowing down the pace of life, which allows for greater mental clarity. Meditation is a great tool for slowing down the mind and bringing your focus to just one thing, such as the resolution you’re striving to achieve. Take a few deep breaths and make a point to clear your mind and think about your resolution for at least a few minutes each day.
9. Reward yourself for achievements: Resolutions shouldn’t be all about hard work and no fun. That’s why it’s important to reward yourself for achievements you make, no matter how big or how small. If you’ve stuck to your resolution of saving $1,000 a month for the past three months, treat yourself by buying something small that you’ve been wanting for a long time. Occasional rewards provide tangible proof that your resolution plan is working well and that you are improving yourself little by little.
10. Ask others to keep you accountable: People who stick to their resolutions ask others to keep them accountable so that it’s more difficult to fall back into bad habits. Tell as many people as you feel comfortable with what your resolutions are, and encourage them to check in with you periodically for updates on your progress. Simply knowing that a loved one might ask you about your goal and that you’ll feel obligated to provide an honest answer may be enough help you stick to the new goals you’ve set for yourself.
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The holidays are a time of celebration and fun, but the hustle and bustle can lead to poor health choices and potential hazards. These 10 tips from the Centers for Disease Control and Prevention will help you and your loved ones enjoy a healthier, safer holiday season:
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In April 2021, the University of Alabama at Birmingham Regional Neonatal Intensive Care Unit team celebrated as Curtis Means was discharged after 275 days in the hospital. Six months later, Curtis and his team held another celebration as he was officially named the world’s most premature infant to survive by Guinness World Records.
Brian Sims, M.D., Ph.D., professor of pediatrics in the UAB Division of Neonatology, was the attending physician on-call when Butler arrived.
“Numbers show that babies born so young have little to no chances of survival,” Sims said. “We typically advise for compassionate care in situations of such extremely preterm births. This allows the parents to hold their babies and cherish what little time they may have together.”
Sims told Butler the care team would take their lead from the babies, see how they respond and let them tell the team what path to take. The twins had a less than 1 percent chance of survival.
The RNICU team jumped into action. Nurses started post-birth care, and respiratory therapists quickly hooked them up to ventilators and oxygen, all hoping to increase the babies’ chances of survival. C’Asya soon showed signs she was too premature. She passed away a day later.
Curtis, however, showed signs of improvement. His heart rate and oxygen levels increased with resuscitation and additional oxygen. He was fighting for life.
When Colm Travers, M.D., assistant professor in the Division of Neonatology, arrived at the UAB RNICU the next morning, he was astounded to see Curtis alive and responding well to treatment. Travers researches periviable infants, those born at the limits of viability, and could not recall knowing of an infant surviving at a younger gestational age than Curtis.
A baby born that young takes it one step at a time. After surviving the first day, Curtis needed to make it through the first week. The RNICU team immediately activated the UAB Golden Week Program™, a multidisciplinary effort that includes clinical guidance on respiratory support, thermoregulation, nutrition and fluid management, infection prevention, and neurological status.
“When taking care of severely premature babies, you have to take it step-by-step and day-by-day,” said Travers, who is co-director of the Golden Week Program™. “The program combines evidence-based medicine and best practices to increase a premature baby’s survival chances during their first week of life. The program has resulted in a marked reduction in mortality or severe intraventricular hemorrhage within the first week of life.”
Curtis continued defying odds, to his family’s and the team’s amazement. He survived the first week. Then the first month. His journey at UAB, however, was far from over.
Curtis received ’round-the-clock care over the next nine months. Speech therapists worked to help him start using his mouth and learn to eat. Respiratory therapists supported his breathing through various efforts as he came off the breathing machine. Nurses provided daily care, from checking vitals to soothing him to sleep, to supporting Butler as she learned the intricate care Curtis needed.
“There were days when we were unsure that he would survive,” said Sumita Gray, an RNICU nurse on Curtis’ team. “He was the youngest baby anyone had worked with, but we are a level 4 RNICU and knew we had the resources and expertise to support Curtis and his mom. We were determined to see him go home.”
The team gathered to give their goodbyes and offer words of advice to Butler, specifically to enjoy the time she has with Curtis.
“Being able to finally take Curtis home and surprise my older children with their younger brother is a moment I will always remember,” Butler said. “It was a difficult journey, but I am grateful for the UAB team and their constant support. They took the time to educate me and made sure I knew what was happening every step of the way. They truly cared about my son and me.”
Before leaving, Travers reminded Butler about a conversation they had when Curtis was born. Travers thought that Curtis may be the youngest baby born not only in the country, but in the world. Travers continued researching records during Curtis’ stay and never found a more premature infant who survived. With Butler’s permission, Travers reached out to Guinness World Records in hopes his hunch was correct.
Six months after Curtis’ discharge, his care team gathered outside the UAB Women and Infants Center, where he was born. There they surprised Butler and Curtis with an important certificate that read:
Guinness World Records – The most premature baby to survive is Curtis Zy-Keith Means (U.S.A.) who was born to Michelle Butler on 5 July 2020 at the University of Alabama at Birmingham Hospital in Alabama, the U.S.A. at a gestational age of 21 weeks 1 day or 148 days, making him 132 days premature.
Curtis and Michelle reunite with members from his care team outside of the UAB Women and Infants Center to celebrate his Guinness World Records title.
The team saw the culmination of their collaboration, research, programs and expertise in the smile of a happy, healthy 1-year-old boy.
“Curtis defied all scientific odds,” Travers said. “Gestational age and birth weight are two key predictors of a premature baby’s survival, and other factors include if the baby is a female, a single birth and if the mother was administered steroids that help with lung development before birth. Curtis did not meet any of these criteria.”
While Curtis presented a unique opportunity for the NICU team to put years of practice, experience and research to the test, he also offered the team a unique opportunity to study something that no other hospital in the world has had the opportunity to do.
“He is truly the world’s N=1 baby,” Sims said. “We do not know what all the future will hold for Curtis since there is no one else like him. He started writing his own story the day he was born. That story will be read and studied by many and, hopefully, will help improve care of premature infants around the world.”
Article provided by UAB News. Photography: Andrea Mabry.
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In addition to shopping for gifts and making holiday party plans, the end of the year is also a time when many of us begin thinking about New Year’s resolutions. If you fell short of accomplishing your resolutions last year, this might be a bit of a sore spot. Less than 8% of people actually stick to their resolutions each year, according to some estimates, yet millions of Americans continue to set goals with high hopes of a better year ahead.
Whether you want to lose weight, get organized, or achieve anything else in 2019,it’s all about sticking to your goals. Here are 10 common traits, characteristics, and habits of people who keep their resolutions for self-improvement.
1. Start with specific micro-goals: Goal-setting and resolutions are typically more of a marathon than a sprint. It’s easy to get overwhelmed and give up when your resolution is something big, such as losing 50 pounds, finding your dream job, or traveling around the world. People who actually achieve their resolutions tend to set much smaller micro goals that are ultra-specific and realistic. If your resolution is to eat healthier, one micro-goal might be to start blending fruit and vegetable smoothies for breakfast each day. If your goal is to take up a new hobby, you might resolve to sign up for a class at a local art studio before the end of January.
2. Set resolutions for the right reasons: It’s important to make resolutions that have a deep importance to you rather than things that are expected of you or what someone else wants. Before the end of the year, put some serious thought into what improvements or changes truly matter to you and what you want out of life in 2019. These are the ideas that should guide your resolution-setting behavior, because they are more likely to stick with you and always be in the back of your mind.
3. Document your progress: It’s hard to stay focused on goals if you don’t see yourself making progress. Writing down your successes and challenges on a regular basis helps you stay focused on keeping your resolutions. Jotting down thoughts in a journal or keeping a simple spreadsheet of milestones allows you to assess where you are in your journey and adjust your efforts accordingly.
4. Practice patience and forgiveness: Even with the best of intentions and motivations, it is all too common to lose sight of resolutions when life gets hectic and your attention is needed elsewhere. It takes time to make lasting change, but sometimes all you need is an unexpected breakthrough to make your resolution a reality. Through the ups and downs, practice patience and forgiveness with yourself, acknowledging that no one is perfect and that you are on the right path.
5. Schedule in time to achieve goals: Time is elusive and often slips away from us with busy schedules and competing interests. Chances are that you schedule in time for work tasks and family obligations, so make this the year that you schedule in time for your resolutions, too. This could mean blocking off an hour each day to exercise, occasionally declining social invitations to focus on self-care, or dedicating a Saturday morning each week to searching for a job.
6. Embrace the buddy system: One of the biggest mistakes people make when setting New Year’s resolutions is trying to achieve them alone. Having a buddy alongside you who has similar goals or simply wants to support you can make a huge difference in whether you achieve your resolutions in 2019. If possible, find someone you trust who is reliable and can commit to joining you for healthy meals, exercise, or new hobbies or activities.
7. Consider your budget: You could be the most motivated individual in the world and still not be able to stick to your resolution if finances get in the way. As you are thinking about which resolutions to focus on in 2019, consider your budget and current financial obligations. If money is a concern, consider adjusting your resolution of traveling the world to exploring nearby towns you’ve never visited, or choose new hobbies to pursue that are within your means.
8. Slow down and meditate: It’s easy to get caught up in the hustle and excitement of a new year and lose sight of why you set resolutions in the first place. People who stick to their resolutions tend to be good at slowing down the pace of life, which allows for greater mental clarity. Meditation is a great tool for slowing down the mind and bringing your focus to just one thing, such as the resolution you’re striving to achieve. Take a few deep breaths and make a point to clear your mind and think about your resolution for at least a few minutes each day.
9. Reward yourself for achievements: Resolutions shouldn’t be all about hard work and no fun. That’s why it’s important to reward yourself for achievements you make, no matter how big or how small. If you’ve stuck to your resolution of saving $1,000 a month for the past three months, treat yourself by buying something small that you’ve been wanting for a long time. Occasional rewards provide tangible proof that your resolution plan is working well and that you are improving yourself little by little.
10. Ask others to keep you accountable: People who stick to their resolutions ask others to keep them accountable so that it’s more difficult to fall back into bad habits. Tell as many people as you feel comfortable with what your resolutions are, and encourage them to check in with you periodically for updates on your progress. Simply knowing that a loved one might ask you about your goal and that you’ll feel obligated to provide an honest answer may be enough help you stick to the new goals you’ve set for yourself.
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The holidays are a time of celebration and fun, but the hustle and bustle can lead to poor health choices and potential hazards. These 10 tips from the Centers for Disease Control and Prevention will help you and your loved ones enjoy a healthier, safer holiday season:
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The holidays are over, and now it’s training season for the 2020 Mercedes-Benz Marathon — a three-day event that caps off with the full 26-mile run on Sunday, February 16 at Railroad Park in downtown Birmingham.
This annual test of endurance and determination was inspired by a father’s promise to his young son, who was facing open-heart surgery at UAB Hospital. Dad promised to run a marathon after his son pulled through surgery, and they both overcame their challenges. Now in its 18th year, the Mercedes-Benz Marathon is a beloved Birmingham tradition that benefits the Bell Center for Early Intervention Programs and other local children’s charities.
Running a marathon is excellent exercise and one of the greatest challenges you can work toward. However, UAB Medicine orthopaedic surgeon Michael Johnson, MD, says he sees a significant increase in overuse injuries during December and January among runners training for the Mercedes-Benz Marathon. As a specialist in foot and ankle disease, injuries, and pain management, Dr. Johnson has seen the damaging effects of marathon training first-hand. If you are planning to participate, check out these 10 marathon training tips to help protect your body as you get ready for race day.
1. Get your general health and running form evaluated by a professional. Before diving into your marathon training, it is smart to get a medical exam to make sure you are in good racing condition. Many people suffer from running-related injuries each year, mostly located at the knee, so it’s also wise to have your running form evaluated by a professional as a preventive measure.
“If you have a history of orthopaedic injury, ensure you have the strength needed to safely begin training,” Dr. Johnson says. “Neglected sprains and strains can become very symptomatic if poor running form is not corrected early. Even experienced runners often have a muscle imbalance that can lead to injury. An investment in evaluation of your running form prior to starting training can identify these issues, so that treatment can start to address them prior to any injury.”
2. Start training early before the race. Marathon training is not something to be taken lightly, as it requires months of planning and preparation to accomplish safely and effectively. Experienced runners should begin training at least 12-20 weeks before the big race. Meanwhile, novice runners often need at least nine months to safely progress to the total mileage needed to complete a marathon.
“Be aware of the surfaces you are running on,” Dr. Johnson says. “In Birmingham, roads can have significant slopes (camber), and if you run the same way every time, this slope can lead to injures from the consistent uphill and downhill slopes of the road, giving you a leg length discrepancy.”
3. Always stretch before training. Stretching is an essential part of the training regimen for any type of exercise, including before and after marathon training runs. Dr. Johnson recommends dynamic stretching and muscle activation prior to activity, followed by static stretching and foam rolling after running.
“It is important to stretch, even on off days, to maintain flexibility and protect the body from overuse injuries,” he says. “Focus on those muscles most likely to get tight in runners – calves, hip flexors, and hamstrings. Also, incorporate plantar fascia stretching and intrinsic foot muscle strengthening.”
4. Slowly build up your mileage. Safe marathon training requires a slow and steady building up of mileage, about 5-10% per week. If you increase your mileage or running intensity too quickly, you increase your risk of developing an overuse injury.
“Understand what your current capabilities and fitness are,” Dr. Johnson says. “If you’ve never run before, adding just 5% per week is safest. If you already have a stable base of mileage, you still have to progress at a safe rate, around 10% per week. Also, it’s not just mileage you have to watch for, because speed, intervals, and hills must also be increased at safe rates.”
5. Invest in supportive shoes and socks. Supportive shoes and socks are a must when training for a marathon, so consider visiting your local running store to have your foot shape assessed and get recommendations on the best options for your feet.
“It is important to buy shoes slightly larger than you would normally wear, to accommodate the foot swelling that will happen with prolonged mileage,” Dr. Johnson says. “No shoe is right for every person. Also, shoes wear out, so keep track of the miles you have on your shoes and replace them after 200-300 miles.”
6. Listen to your body when you feel pain. Most marathon runners will experience pain at some point in their training, but soreness that persists despite rest warrants an evaluation by a sports medicine provider.
“If you need to limit running to allow an injury to heal, cycling, rowing, water running, and swimming are great ways to maintain your cardiovascular fitness,” he says. “RICE (rest, ice, compression, elevation) is old-fashioned but still very applicable in these situations. Don’t over-train, as this can deplete your body’s resources and lead to fatigue, loss of motivation, and a weak immune system, ultimately predisposing you to illness.”
7. Cross-train with other exercises besides running. It’s easy to get caught up in running as your sole form of exercise when you’re training for a marathon, but aim to switch things up occasionally with biking, swimming, weightlifting, and other activities you enjoy.
“Specific strengthening of muscles that assist in stabilization, such as gluteal muscles and abdominal muscles, is helpful,” Dr. Johnson says. “Changing from road running to trail running for a few workouts is also helpful, as the surface is softer and the stride lengths are different, which again activates a different set of muscles.”
8. Strengthen your core and improve balance. You can do your body a lot of good by prioritizing core-strengthening and balance-improving exercises. In fact, many overuse injuries occur due to a weak core and weak hip-stabilizing muscles. “Weakness in these muscles places the knees and ankles in a poor position, thereby predisposing them to overuse injuries due to abnormal loading,” Dr. Johnson explains.
9. Pay attention to hydration and nutrition. Don’t forget to drink plenty of water and eat healthy foods while training for the marathon, because your body needs adequate hydration and nutrition perhaps more now than ever before. Training breaks down muscles, so you need to refuel your body with healthy, whole, and natural fuels that rebuild your muscles and fuel you for the next training session.
“Ensure that you are hydrated prior to your training, and avoid trying new supplements, gels, foods, and drinks on race day,” Dr. Johnson says. “Your body is not used to these foods, so they can cause untimely gastrointestinal distress.”
10. Practice good cool-down habits. When you finish a training run, don’t rush through your cool-down or diminish its value, because this is what helps lower your heart rate back down to a normal level and helps you recover, so you can keep training on a frequent basis. Stretching and using a foam roller are great cool-down habits to get into after runs. For post-training nutrition, Dr. Johnson recommends eating a healthy mix of carbs and protein 30-45 minutes after your workout to refuel your body’s depleted resources.
Click here to learn more about sports medicine services at UAB Medicine.
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A birth defect is a condition that is present when a baby is born, though it may not be noticed until later in life. Some birth defects are inherited from parents, while others are caused by problems in the parts of a person’s cells known as chromosomes. A small number of birth defects are caused by exposure during pregnancy to certain medications, infections, and chemicals.
For many birth defects, the cause is not known, which usually makes them hard to prevent. However, there are things you can do to take control of your health and reduce your baby’s risk of birth defects:
Click here for information on UAB Women & Infants Services.
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Please use the links below to answer any questions you may have about your visit to UAB Medicine.
We are glad that you want to learn more about Patient- and Family-Centered Care.
UAB Hospital is among a growing number of hospitals that is committed to patient- and family-centered care in the planning, design, and delivery of care. We are a sponsor of the Institute for Patient and Family Centered Care (www.ipfcc.org) and work with other organizations across the country. Our goal is to listen to the voice of our patients and their families. We want our patients and families to help us provide the highest quality of care to every patient, every time. We know that our patients and families give another view into how we can change to become a patient- and family-centered hospital.
We are on a journey and we invite your help. We are excited to start our Patient and Family Advisory Council this fall at UAB Hospital. This council will give us direction as we work to become one of the best hospitals in America. What our patients and families think is important as we work to provide safe, high quality, and compassionate care.
What does it mean to be a Patient and Family Advisor?
We are looking for patients and families who:
If you would like to be considered for a volunteer position as a Patient and Family Advisor, please complete the Patient and Family Advisors Application »
You can also print the application, complete it and submit it to the name and address at the end of the application. Thank you for your interest in helping us improve patient care at UAB!
Where are you?
At UAB Medicine our doctors have the knowledge and experience to help you through your pregnancy. Learn more:
Thinking of starting a family? Our experts at UAB Medicine have the knowledge and experience to help. Learn more:
At UAB Medicine our doctors have the knowledge and experience to help if you're having trouble getting pregnant. Learn more:
The doctors and nurses at UAB Women and Infants Services are here to help make the birth of your child a wonderful experience.
We offer care for all moms and their babies, including: routine pregnancies to more complex high-risk pregnancies (multiples, past miscarriage) or problems getting pregnant. UAB is Birmingham's home for women's services.
An additional 31 million people are now classified as hypertensive, or having high blood pressure, according to a study that looks at the impact of the new American College of Cardiology and American Heart Association hypertension guideline. The guideline, released by the American College of Cardiology and the American Heart Association in November, lowered the blood pressure levels used to define hypertension from 140/90 mm Hg to 130/80 mm Hg.
The study, led by Paul Muntner, Ph.D., professor of epidemiology in the School of Public Health at the University of Alabama at Birmingham, found that, under the new guideline, approximately 103.3 million people in the United States will be categorized as having high blood pressure. Muntner says the increase isn’t meant to scare people, but make people aware of the risks.
“The guideline represents a fundamental shift in treating high blood pressure,” Muntner said. “High blood pressure is not a disease, but rather a risk factor for heart disease, stroke and kidney disease that can be managed through lifestyle and medication.”
The guideline also changes the number of people who will be on blood-pressure-lowering medication. Out of the 31 million adults who will be newly diagnosed with hypertension under the new definition, only 4 million people will be recommended drug treatment.
“The big focus on this guideline is non-drug treatment,” Muntner said. “The majority of people who are newly diagnosed as having high blood pressure won’t be recommended medication. Instead, we recommend lifestyle changes such as weight loss if the patient is overweight, improving one’s diet and physical activity.”
Before the new guideline came out, approximately 79 million Americans were recommended medication to treat high blood pressure.
“While we estimate that many people will need a second or third blood-pressure-lowering medication to achieve the new blood pressure treatment goal, there are benefits in lowering the risk for a heart attack or stroke with achieving a lower blood pressure,” Muntner said.
The new guideline also places an emphasis on improving how to measure blood pressure.
“Clinicians need to make sure the equipment they use is validated,” Muntner added. “They also need to take the measurement after the participant rests for five minutes. The patient’s legs need to be uncrossed with their feet flat on the floor.”
Muntner says the final takeaway from the guidelines is a team-based approach to care. The guideline recommends having the doctor involved with the patient’s treatment, and includes others such as a pharmacist and a nutritionist.
The study, Potential U.S. Population Impact of the 2017 American College of Cardiology/American Heart Association High Blood Pressure Guideline, was published in Circulation and the Journal of the American College of Cardiology.
Source: UAB News
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