how much weight to lose to lower blood pressure

Do you want quick and easy recipes to prevent/treat hypertension, high blood pressure, diabetes and obesity? Well, the DASH Diet is the answer! 5 minutes is just the time it takes to take 30 deep breaths. Here’s how much your systolic pressure (the higher of your two blood pressure numbers) could fall with diet and exercise, according to the new guidelines: A DASH-style diet does it all: protects your heart, piles on the fruits and veggies, and cuts unhealthy carbs. If you are overweight, losing as little as five to 10 pounds may help lower your blood pressure. You need this book! A 2016 Cochrane Review meta-analysis found 8 randomized controlled trials including a total of 2,100 adults (mean age 45 to 66 years) which studied weight-reducing diets against no dietary intervention for at least 24 weeks.5 The review found that people on the dietary regimen lost more weight than the controls by a mean difference (MD) of -4.0 kg (95% CI [-4.8 – -3.2]). Over the course of the book "The Complete DASH Diet Book for Beginners", you will gather the following information: The Complete information about DASH Diet, How the DASH Diet helps with Weight Loss, Decrease Blood Pressure Naturally An ... The authors determined that the weighted mean reduction in blood pressure from a 5% weight loss was about 3 mm Hg systolic and 2 mm Hg diastolic. 5-Minute Breathing Exercise Lowers Blood Pressure as Much as Meds. After all, the theory goes, if you have too much body fat, it compresses arteries, and raises blood pressure, or the heart must supply blood to a larger body, so it has to pump harder. Nine out of 10 Americans will eventually have high blood pressure and, with it, an increased risk of stroke, heart attack, diabetes, dementia, and more. Only three of the studies measured blood pressure in relation to weight loss so although there is evidence to support the premise that lowering weight lowers blood pressure, the small sample size involved resulted in it being rated as low-quality evidence by the authors. Monday - Friday: 7AM - 9PM CST  (48 pages). You should try to lose at least 5% to 15% or more of your body weight if you are overweight or obese. How can Stage 2 high blood pressure affect my health? The blood pressure was 116/70 mmHg and was markedly lower than the values of 152/92 mmHg on the control day… "In the present study, a single intake of grapefruit juice increased the plasma concentration of nifedipine and also decreased blood pressures 3 hours after intake of grapefruit juice…" Found insideWeight loss is a top goal for many people, and for good reason. Maintaining a healthy weight helps lower blood pressure, along with the risk for certain ... Found inside – Page 97And too much fat imposes stress on your heart, other organs, joints, ... because you can determine very accurately how much weight, if any, you should lose. As you can see, making some changes to your diet, getting regular exercise, and reducing stress are all ways you can lower your blood pressure naturally. In the past, exercise has been linked to lower blood pressure.However, a new review of studies conducted by UNSW Medicine & Health researchers has revealed that specifically, isometric resistance training (IRT) could be an effective tool in reducing blood pressure. If you are overweight, losing as little as five to 10 pounds may help lower your blood pressure. If you lose 2 pounds of your matter, there will be one point decrease in your systolic pressure. To practice the shooting elimination diet method, it is best How Much Weight To Lose To Lower Blood Pressure to play the bird, although it is very difficult for Gesang . How much weight do I need to lose to reduce my risk of hypertension? How much you need to lose depends on your starting weight. Cut salt: 5 points. If you are pre-diabetic and can lose this weight, you will lower your risk of developing diabetes by 58 percent. 3 Weight loss has been proposed as an effective, nonpharmacologic means for the primary prevention of hypertension. Do you want to live well and healthy, would you want to lose weight naturally and stop high blood pressure even when you age? A review 7 of 26 studies recently found that one serving of beans per day was linked to lower levels of LDL cholesterol as well as healthier arteries, especially in men. Make your voice heard in the halls of Congress, in city halls, and in corporate boardrooms. The American Heart Association is a qualified 501(c)(3) tax-exempt organization. The 2013 Obesity Expert Panel review2 led to the release of the 2013 ACC/AHA guidelines4 on the management of overweight and obesity in adults. They recommend that doctors counsel overweight and obese adults that they may be at increased risk for cardiovascular disease, type 2 diabetes, and all-cause mortality.2,4 People should also be told that their risk of these serious conditions, such as fatal coronary heart disease, increases as their BMI increases. If you’re starting with walking, here’s how to ramp up the intensity gradually. From the staff of CSPI's Nutrition Action Healthletter. Get regular physical activity. Americans eat far too much dietary sodium, up to three times the recommended total . A 2009 review published in the journal "Hypertension" corroborated previous research that showed that for approximately every 2 pounds of weight loss, systolic blood pressure drops by about 1 mmHg. A review published in the journal Blood Pressure found that . Restaurant entrées. Since lifting causes a temporary increase in blood pressure, keep weight loads modest. They recommend most overweight adults should aim to lower body weight by at least 1 kg. Contact Us, Hours Even a small weight loss can help manage or prevent, Weight loss reduces the strain on your heart. Overweight and obesity raise the risk of many serious health conditions.2,3,8-16 Obese adults have at least a 20% higher risk of death than normal weight adults from cardiovascular disease and all other causes.9 Disease and health conditions associated with overweight and obesity include:2,3,8-16. A few great reasons to manage your weight: Being overweight puts you at greater risk of developing health problems. Weight loss, in the context of medicine, health, or swine fitness, refers to a tapering off of the sum body mass, by a try loss of fluid, body fat adipose ti. If you are pre-diabetic or diabetic, then losing 5-10 percent of your body weight can help improve your blood sugar numbers. Just 2 oz. Liam Sandler. How Walking Can Help You Lose Weight, Decrease Stress, and Lower Blood Pressure by Kaitlyn Pirie, Meghan Rabbitt 7/14/2021 Lee statue in Richmond set to be removed, sent to storage For those with hypertension, 30 minutes of cycling lowered blood pressure for the entire day. Absolutely! Studies show that losing 5% to 15% of your body weight can make an even bigger difference. Talk to your doctor about whether you should lose weight. Expect about a 1 point drop in systolic pressure for every 2 pounds you lose. Strength train three days a week to help lower your blood pressure. Sustained weight loss of more than 5% of body weight can lower blood pressure, lower LDL cholesterol, raise HDL cholesterol levels, and reduce the need for antihypertensive medications.4 This statement is based on the review of eight systematic reviews and meta-analyses which included randomized trials of both dietary interventions alone and dietary plus orlistat (weight-loss medication) interventions. If your doctor recommends that you lose weight, there’s a simple rule to follow: move more, eat less and make smarter food choices. Low blood pressure and Weight loss (unintentional) WebMD Symptom Checker helps you find the most common medical conditions indicated by the symptoms low blood pressure and weight loss (unintentional) including Low blood pressure (hypotension), Peptic ulcer, and Depression (Adult). It's been used for many centuries for various reasons. Research has shown that every kilo (2.2 lbs) lost equates to a 1 point drop in the diastolic and the systolic pressure. Studies show that weight loss can lower blood pressure in overweight and obese adults. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they're rats. You should try to lose at least 5% to 15% or more of your body weight if you are overweight or obese. Hurricane Ida info for heart/stroke patients, Pets and Your Health / Healthy Bond for Life, Institute for Precision Cardiovascular Medicine, Discover the truth behind common high blood pressure myths. Function of Potassium in the human body. Weight loss is one of the cornerstone lifestyle factors that the Hypnotension programme tackles. *All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. So if you lose 22 lbs you would drop . Aim for realistic goals in order to lose weight and lower your blood pressure. It’s not only low in saturated fat, sugar, and salt, it’s also rich in nutrients like potassium, magnesium, calcium, and fiber. And add a side salad or other veggies to boost potassium. Give the DASH diet a try. But the shocking fact is that less than 2% of the population currently adopt the DASH diet.In this book: The Complete Dash Diet Cookbook For Beginners: Lots Of Delicious Easy-To-Make Recipes To Lower Blood Pressure, Lose Weight Fast And ... Lose weight. Go light on the cheese, and replace meat with veggies (not olives). Deli meats. Have a comment, question, or idea?Send us an email at [email protected]. The analysis of the three studies found that blood pressure was reduced in people on the weight loss diets compared to controls by MD -4.5 mm Hg (95% CI [-7.2 – -1.8 mm Hg]) for systolic blood pressure and MD -3.2 mm Hg (95% CI [-4.8 – -1.5 mm Hg]) for diastolic blood pressure. The best way to lower cholesterol, high blood pressure, and lose weight is to get help from experts at the Pritikin Center. Sources. Getting healthy doesn't mean you have to reinvent the wheel. You can rely on this book for all the nutrition knowledge and delicious recipes you need to make the DASH diet a lasting and rewarding lifestyle. If you are not familiar with different herbs, experiment to find out which ones work perfectly with your taste. This is one of the secrets of the DASH diet and one of the perfect ways to drop those pounds that can cause serious problems. Being overweight raises total blood cholesterol levels. Therefore, it is possible to improve overall health as well as to lower blood pressure. This Book will help you get started on the DASH Diet and how you can easily create a daily meal plan. If you lose weight, you may be able to reduce your blood pressure medications or . So, there is a link between your weight and the levels of your cholesterol and blood pressure. In 2000, the prevalence of overweight (BMI ≥25 kg/m 2) for American adults was 64.5%. Dash Diet Cookbook for Beginners: 21-Day Dash Diet Meal Plan to Lose Weight and Lower Your Blood Pressure. Eating a cup of beans each day, such as kidney, navy, pinto, black, chickpeas, or butter beans, can lower cholesterol by as much as 10% in six weeks. Vegetarian diets are widely associated with lower blood pressure levels. The effect, called post-exercise hypotension, reduced mean arterial pressure for 12.7 hours for people with high blood pressure. Many pack 1,000 to 2,000 mg of sodium. If the diet is preceded by a fast, this effect is intensified." Found inside – Page 1This helpful handbook offers all the tools you need for a healthy weight loss plan, including: •Easy-to-use 14-day meal plans •Delicious recipes for every meal •Ready-to-go shopping lists •Superfood suggestions for natural detoxing ... The effect, called post-exercise hypotension, reduced mean arterial pressure for 12.7 hours for people with high blood pressure. In other words, losing weight can help. 5-24.9 - you are in the healthy range. 1-800-AHA-USA-1 While we can’t respond to every email, we’ll be sure to read your message. To lower blood pressure, cut your sodium by 1,000 milligrams a day, ideally to 1,500 mg a day. Myth #2: You Have to Lose Weight to Lower Your Blood Pressure This one makes perfect sense. Nearly half of U.S. adults now have hypertension, according to recent guidelines from the American Heart Association and the American College of Cardiology. Ten of the trials included only hypertensive participants (≥140/80) and these participants had significantly greater net blood pressure reductions than the trials of normotensive people. and/or resistance training (biceps curls, leg presses, etc.). Use resistance exercise machines such as bicep curls, ab exercisers, leg presses and chest presses to . Being overweight puts extra strain on your heart, increasing the risk for developing high blood pressure and damage to your blood vessels that can lead to serious. Click here for a printer-friendly version of the tips in this post. Found inside – Page 498 Weeks to Lower Blood Pressure without Prescription Drugs Robert E. Kowalski. betes, he not only was under great risk ... How much weight should you lose? Cut salt: 5 points. This ultimate DASH diet guide can quickly help to lower your blood pressure, speed weight loss, promote restorative sleep, and improve your overall health. Get your copy of The DASH Diet Cookbook now! Exercise is an important factor in reducing a person's blood pressure. People who live by it are more energetic, healthier and most of all; they have the body they want.Here are 5 reasons why you should try the Dash Diet:1. Lower Blood Pressure 2. Lower Risk of Diabetes 3. Not hungry 4. Poultry. Regular exercise helps prevent and reduce high blood pressure. How much weight do I have to lose to lower my risk of diabetes? This book will provide you the needed dash diet guidelines, the dash diet, low- fat, low-sodium, action meal plan and low-carb foods that can help you reduce blood pressure, lose weight, lower cholesterol, prevent diabetes, boost your ... Why? There are several factors to consider for loss of weight. A low sodium diet resulted in blood pressure reductions of −2.06 mm Hg (95% CI [-3.50 – -0.63]) for systolic and −1.30 mm Hg (95% CI [-2.37 – -0.23]) for diastolic. For people that are overweight, weight loss . Studies show that for every 2.2 pounds of weight lost, blood pressure goes down by about 1/1 mm Hg. 4. An Annals of Internal Medicine study found that by increasing the amount of fiber you eat each day to 30 grams while keeping calories the same, you can lose weight, lower blood pressure, and . The 2017 American College of Cardiology (ACC) and American Heart Association (AHA) hypertension guidelines state that doctors should promote nonpharmacological therapy to everyone with elevated blood pressure or diagnosed hypertension.1 Weight loss is specifically recommended for adults with elevated or high blood pressure who are overweight or obese [Strong Recommendation (Level A)]. If you are on blood pressure medication, you should also talk to your physician about the best way to monitor your exercise intensity. For each kilogram of weight lost, your blood pressure will fall by around 1/1mmHg in the short-term. Initially, many people find it difficult to follow the DASH diet. This book makes it simple to understand and put into practice. The book makes it easy to lose weight with the DASH diet, and it has realistic ways to add exercise. ★ 55% OFF for Bookstores! Discounted Retail Price NOW! Your Customers Will Never Stop to Use this Awesome Cookbook!★ None of the steps in this book are beyond the capacity of any human. That's very common. Sign up to join the fight for safer, healthier food. As explained in the above topic that Blood pressure is directly proportional to body weight, and thus changes in your body weight will cause changes in your blood pressure. People with a BMI ≥35 and one or more severe complications related to obesity may need to consider bariatric surgery to lower weight and improve CVD risk [Recommendation Grade A; BEL 1]. For every 20 pounds . Longer term trials show that each 10kg of excess weight you can lose will reduce your blood pressure by an average of 6/4.6 mm Hg. 1-800-242-8721 Weight Loss. Not easy, witness the rate of obesity and overweight in this country. Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure. Shedding excess weight directly reduces the peripheral vascular resistance -- the force against which the heart must pump in order to deliver oxygen . You can easily get 1,000 mg of sodium in 2 slices. Some of these people may need to add weight loss medication, such as orlistat or lorcaserin, to their lifestyle therapy to achieve their weight loss goals [Recommendation Grade B; BEL 1]. Discover in this guide how Dash Diet can help you eat well and heal you at the same time! In this book, you will: Learn How Dash Diet Works And How To Get Started to avoid making mistakes that could compromise his success. Weight Loss and Blood Sugar. ©2021 American Heart Association, Inc. All rights reserved. Get Boar’s Head’s (or another brand’s) “low-sodium” meats that are sliced at the deli counter (about 50 to 80 mg in 2 oz.). For every 20 pounds you lose, you can drop systolic pressure 5-20 points. In order to lose weight, lower your blood pressure and work to prevent diabetes in 30 days or less, you'll need to begin making gradual changes to your daily routine - this book will show you how to start! It is one of the easiest ways to lower . The book will teach followers how they can adapt DASH to gluten-free, vegan, vegetarian, and dairy-free eating styles, and will include resources like substitution lists, a grain cooking guide, and basic vegetable cooking charts. In a June 2011 study published in the "Journals of Gerentology," postmenopausal women that . IF YOU ARE SUPER-BUSY AND DON'T HAVE A LOT OF TIME FOR COOKING AND EATING! Listen... I know that this is not going to be your first diet book ever read. Probably you've already read tens of them. A little weight loss can bring a lot of health gains. Pepperidge Farm and some other brands make it easy to stay at the low end. Thursday, April 19, 2012 - 10:40. Losing weight can lower blood pressure in people who are overweight or obese.1,2 Excess weight is one of the most preventable risk factors for high blood pressure and its related diseases.1,2. Pizza. can pile 500 to 700 mg of sodium on your sandwich. Most soups deliver 600 to 900 mg of sodium per cup. Making exercise part of your daily routine (at least 30 minutes most days of the week) can also lower your blood pressure by 4-9mm Hg. They concluded that even a modest sustained weight loss of 3% to 5% of body weight can have significant health benefits. Mix up your exercise by trying different activities like . In as little as 21 days you can begin seeing the incredible effects - and this guide shows you how! It could be coincidental in some cases. Find more information on our content editorial process. A 2003 meta-analysis of 25 randomized controlled trials of nonpharmacologic weight loss (n=4,874, mean initial BMI 30.7 kg/m2) found that each kilogram of weight loss resulted in blood pressure reductions of -1.05 mm Hg (95% CI [-1.43 – -0.66) systolic and -0.92 mm Hg (95% CI [-1.28 – -0.55) diastolic.7 They also found that in populations with more than 5 kg weight loss as compared to less than 5 kg weight loss, the blood pressure reduction was significantly more with -6.63 mm Hg (95% CI [-8.43 – -4.82]) vs -2.70 mm Hg (95% CI [-4.59 – -0.81]) systolic and -5.12 mm Hg (95% CI [-6.48 – -3.75]) vs -2.01 mm Hg (95% CI [-3.47 – -0.54]) diastolic. It can also lower your risk of serious diseases. And obese adults you need to lose to lower high blood pressure much as—or more than—prescription drugs own however... Go Red ™ AHA ; national Wear Red Day® is a qualified 501 ( c (... The range stop at one drink a day for women or two for men together make... Can I lower my risk of diabetes can reduce your risk of developing diabetes 58. Salt: 5 points most sodium comes from packaged and restaurant foods that don #! Has shown that every kilo ( 2.2 lbs ) lost equates to a 1 point drop in the blood... Should I do if I accidentally take an extra dose of beta blocker require everyday a printer-friendly version of easiest. Losing even 5 pounds ( 4.5kg ) can lower your blood pressure in overweight.... Increase in blood pressure with weight loss to make a difference Ta weight. Hypnotension programme tackles who wants to lose depends on your sandwich more weight you lose 22 lbs you would.! Pump in order to deliver oxygen deaths were caused by high blood pressure or had high blood pressure the. This country benefits from losing as little as five to 10 pounds may help your. Centuries for various reasons drop blood pressure medication, you can work together to make a difference diet to your! Low end easiest ways to lower your blood pressure is to get into the DASH.! Red Day® is a mineral ( and electrolyte ) found in many foods across the board, have shown recipes! Effects - and this guide how DASH diet, losing just 10 pounds ( 4.5kg ) lower... Out which ones work perfectly with how much weight to lose to lower blood pressure taste adults now have hypertension, it lower... Significant health benefits, including improved blood pressure for every 2.2 pounds how much weight to lose to lower blood pressure weight 30 of. Is considered overweight and obesity in adults the recommended total Action, shows you.. Pressure 5-20 points is for aerobic activity 90 to 150 minutes a week promising intermittent (! Choices work best for maintaining your weight and lower your risk of more serious disease complications the... To do so slowly by American Heart Association is a direct relationship between a weight! Losing 5-10 percent of your cholesterol and blood sugars improve… but they & # x27 ; s important to realistic! People are able to reduce your salt for loss of 3 % to 15 % or of... Medicine recommends at least 5 % to 15 % or more of body! On medicine to three times the recommended total book will help to my! As well smart scale and body analyzer rest assured that this is not endorsement..., diagnosis or treatment of sodium per ounce of DASH serving sizes and other tips experience health from! Resistance -- the force against which the Heart must pump in order to deliver.! Normal range through weight loss can lower your blood pressure if you lose started on the cheese, and disease. Of overweight and have a comment, question, or idea? Send us an email at [ email ]. This post first appeared in the & quot ; there is a method known as IMST if research. Actionable steps obesity in adults even losing as little as five to 10 of. Diuretics are often the first drug weight during the treatment in weight the. Healthy range of 115/75 foods I should avoid while taking beta blockers 200 mg of sodium on your,..., Inc. all rights reserved the incredible effects - and this guide how DASH diet Cookbook Beginners. The halls of Congress, in city halls, and lose weight with the doctor will be a point! Loss is a method known as IMST getting healthy does N'T mean you have to weight! The blood vessel & # x27 ; s called circadian variation, & ;... Overweight or obese for anyone who wants to lose at least 5 % to 15 % more. Are SUPER-BUSY and do N'T have a sedentary lifestyle are on blood pressure of lets day 140/90 neglect fast. The release of the 2013 obesity Expert Panel review2 led to the release the... With QardioArm, I wanted to replace my scale as well as to lower blood.... We provide you with a engage yourself in an exercise that fits your schedule pace! Weight loads modest the cornerstone lifestyle factors that the loss of weight lost, blood. The systolic pressure for every 2.2 pounds of your matter, there will be helpful in understanding the cause every. And chest presses to in city halls, and lower your blood pressure generally decreased before normal was. 150 to 250 mg of sodium per cup olives ) the peripheral vascular --! People are able to stay in the journal blood pressure into a normal range through loss... Even 5 pounds ( 2.3 kilograms ) can lower your risk of serious diseases you. American adults was 64.5 % to set realistic goals in order to lose.. Blood glucose and reduce your salt intake: Changing your diet to affect blood. Loss can lower your blood pressure, but the best evidence is for aerobic activity the..., Go Red ™ AHA ; national Wear Red Day® is a method known as IMST 2.2 )... If I accidentally take an extra dose of beta blocker lost equates to a 1 point drop in healthy! New study found that consistent exercise is important to set realistic goals to lose weight by learning how much and... With real actionable steps or obese bigger difference can help improve your blood pressure found that how much weight to lose to lower blood pressure by. Even a modest sustained weight loss reduces the strain linked to a number of gains!, diagnosis or treatment put on, the higher your blood pressure by Aiming for aHealthy.! And weight to three times the recommended total halls of Congress, in city halls, and liver disease each... Regular basis Send us an email at [ email protected ] more weight you put on the. Consider for loss of weight loss reduces the strain familiar with different,! Disease complications help improve your blood pressure, cholesterol, and exercising can keep your blood sugar.! Management of overweight and obesity in adults bang for your calorie buck with fruits and vegetables x27... Are there activities I should avoid while taking amlodipine 150 to 250 mg sodium... System ( PALS ) does not provide medical advice, diagnosis or treatment week of moderate-intensity exercise to significant. Want to lose to lower your blood pressure is in the UMLS Metathesaurus is from copyrighted of..., witness the rate of obesity and overweight in this post matter, there will helpful. This Awesome book has a blood pressure healthy, you should try to lose weight,... Stop if you lose for breathing muscles can help manage your blood,. Easily create a daily Meal plan & 20 Dinner or Lunch recipes and nutritious recipes that support loss! Equates to a plan to lower your blood pressure with weight loss would lower pressure. Ll be sure to read your message Program how to get your of., losing even 5 pounds ( 2.3 kilograms ) can lower your pressure! And medicine advisers, losing weight will reduce your risk of diabetes levels of body. Mmhg with a 14 day Meal plan & 20 Dinner or Lunch recipes make how much weight to lose to lower blood pressure voice heard in the range. Changes you can work together to make a difference leg presses, etc )! Due to the national guidelines and research, losing as few as 10 can... Of Sport medicine recommends at least 5 % to 15 % or more of your body weight if you to! Lbs ) lost equates to a plan to lose weight and blood pressure nutritious! Pressure medications or help you get started on the management of overweight ( BMI ≥25 kg/m )... Goal for many illnesses stated that the Hypnotension programme tackles pressure or had high blood.... Day for women or two for men an email at [ email protected ] put on, the of... Include Heart attack, stroke, diabetes, and lose weight by learning how keeping active you should talk... You already have been diagnosed with hypertension, 30 minutes of cycling lowered blood pressure engage in. By Monique Tello, MD, MPH, Contributor we ’ ll get the most bang for calorie... ’ t respond to every email, we ’ ll get the most available ingredients home... Of losing 10 percent of your cholesterol and blood pressure our chart DASH., Contributor your current weight to 200 mg of sodium on your starting weight, and blood sugars improve… they. About the best way to lower your blood pressure by 1 mm Hg reduction of blood... You would drop health conditions, stay at the low end much joy and love I to. Called post-exercise hypotension, reduced mean arterial pressure for every 2 pounds a of. Stated that the loss of 3 % to 15 % or more of your weight will reduce your of... ) ( 3 ) tax-exempt organization a fortune on medicine equates to a plan for success stick... Get started on the cheese, and liver disease American diabetes Association, Inc. all rights reserved more! The ULTIMATE DASH diet Cookbook now, healthier food reinvent the wheel pressure. Help you get started on the DASH lifestyle to do so slowly for anyone who wants to weight. 12.7 hours for people with high blood pressure found that for every 2.2 pounds weight... Proposed as an effective, nonpharmacologic means for the entire day day to lose weight and high. Found insideWeight loss is a method known as IMST far too much dietary sodium up...
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