Should we eat a Banana on an Empty Stomach?

 

Eating a banana on an empty stomach is apparently not the best idea from a nutrition standpoint.

Bananas come with a not insignificant amount of natural sugar—nearly 15 grams of sugar per each medium-sized fruit. That is not a problem on its own per se, since bananas also have fiber, vitamins and other nutrients your body needs to thrive.

But, generally, experts do not recommend that we eat a banana on an empty stomach because it might mess with our blood sugar levels.

"While bananas are nutritious and can provide a quick source of energy in the morning, their high sugar content might lead to a rapid increase in blood sugar levels when consumed alone on an empty stomach," Lauren Manaker, a dietitian, said. 

The subsequent crash in blood sugar levels—which happens after the body recruits a bunch of insulin to handle all the sugar—can then make you tired and wreck your mood. Some people even feel uneasy or anxious when their blood sugar levels plummet.

Yellow bananas on an empty stomach are potentially even worse on an empty stomach than the green, unripe ones. That is because unripe, green bananas contain more resistant starch and dietary fiber than their ripe, yellow counterparts.

"Resistant starch and dietary fiber can be beneficial for gut health, as they promote the growth of beneficial gut bacteria and can also help regulate blood sugar levels," Manaker said.

But as bananas ripen, their fiber content decreases, making the banana mostly simple sugar which can spike your blood sugar and potentially cause a sugar crash or mild fatigue.

Because they are lower in fiber, some people might find yellow bananas easier to digest (green bananas can cause constipation in some people), Manaker said.  Choosing between a green and yellow banana ultimately depends on one's health goals, such as whether the focus is on improving digestion or energy levels.

To err on the side of caution, Jennifer Maeng, another dietitian, suggested eating a banana paired with something else.

“Your body naturally boosts your blood sugar in the morning and if you are not diabetic, your body will make more insulin to balance out your blood sugar,” she said. “For this reason, morning—or on an empty stomach—is not the best time to eat high-simple-carbohydrate and low-fiber foods.

"Eating bananas on an empty stomach can offer specific benefits, such as providing an immediate energy boost," said Manaker. "The simple sugars in bananas are easily digested, which means you can quickly gain energy, making it an ideal pre-exercise snack or a means to kickstart your day," she said.

Manaker added that the potassium in bananas can also help kick off your morning with a "heart-healthy mineral that supports nerve and muscle function."

"It is essential to consider individual health conditions and dietary needs, as this practice might not suit everyone," Manaker said.

"For individuals with sensitive digestive systems or those managing blood sugar conditions, pairing bananas with foods that have healthy fats, proteins, or other fibers can help to moderate their effect [on an empty stomach], and ensure a more balanced energy release," Manaker said. So of just having a banana solo, consider eating it with peanut butter and whole-grain toast for a more balanced snack.

In fact, the healthiest way to eat a banana is by pairing it with sources of fiber, protein and fat—particularly if controlling blood sugar is the primary goal, for example, pairing the fruit with nut butter or blending them into protein smoothies.

As a matter of fact, bananas have the following benefits for health and nutrition:

1. High in potassium

Bananas are packed with tons of nutrition including boatloads of potassium—about 422 milligrams per medium-sized banana. Potassium is one of the electrolytes that is essential for bodily functions such as pH balance, water balance in our bodies, blood pressure, digestion and muscle contraction.

Besides, due to their potassium content, bananas are linked to boosting longevity  Potassium supports bone health, a key marker of healthy aging. Thus eating more potassium is associated with higher bone mineral density, which declines as we age.

2. Contain gut-friendly fiber

Bananas are also a good source of fiber, which supports the health of the gut. The high fiber content improves digestive health and aids in regulating blood sugar levels after meals.

3. Contain vitamins and antioxidants

Bananas contain a bevy of vitamins, particularly vitamin C and B6. Vitamin C supports immune function, while vitamin B6 aids in metabolic and brain health.

Bananas also contain anti-inflammatory properties due to its antioxidants.  Moreover, antioxidants are known for their energy-boosting properties, making them a popular choice for a healthy snack.

In addition, banana peels contain high levels of magnesium—even more than the fruit itself—a powerful mineral that helps regulate neurotransmitters that are directly related to sleep.

Some research also found that a banana can potentially help you fall asleep faster at night, which might come in handy for someone that struggles to get adequate sleep.

Top Health Conditions for Adults Over 65

Many of the leading causes of death in people over the age of 65 can be prevented or slowed down.

1 Heart Disease

Heart disease includes heart failure, heart attack, coronary artery disease (narrowing or hardening of the arteries) and heart arrhythmia. These conditions can cause the heart to beat ineffectively and affect the circulation.

These conditions are associated with—or caused by—diseases such as diabetes, high blood pressure and hyperlipidemia (high levels of fat in the blood). 

Smoking, improper diet, obesity, too much alcohol, lack of exercise and family history increase the risk of developing heart disease.

That means that quitting smoking (or not starting), achieving and maintaining a healthy weight, exercising regularly, drinking alcohol in moderation, and eating a nutritious, well-balanced diet can all help reduce the risk of heart disease.

2 Cancer

As we age, our risk of developing cancer (such as breast cancer, colon cancer, skin cancer, and blood and bone marrow cancers (like leukemia)) increases.

Lifestyle changes that may reduce the risk of developing cancer include not smoking, maintaining a healthy weight, eating more fruits and vegetables, and cutting back on red and processed meats. Using sun protection can also help protect against the development of skin cancer.

The five of the deadliest cancers (having the most deaths per year in the US) are lung cancer, colorectal cancer, breast cancer, pancreatic cancer and prostate cancer.

3 COVID-19

In 2020, COVID-19 emerged as a leading cause of death around the globe. Older people are at a greater risk of serious illness.

The best way to protect yourself against COVID-19 is to get your vaccine and booster shots. Following appropriate masking guidance and avoiding contact with people who are sick also help.

4 Cerebrovascular Disease (Stroke)

Cerebrovascular disease is a group of conditions that includes stroke. A stroke occurs when blood flow to the brain is interrupted. This can be due to a blood clot or blockage (like a cholesterol plaque) that cuts off blood flow to a part of the brain, or a ruptured blood vessel in the brain. Both can cause damage or death to brain tissue.

Strokes can cause paralysis, speech disorders, swallowing problems and immobility. 

High blood pressure (hypertension) is the most important risk factor for stroke, but diabetes, high cholesterol and smoking also increase the risk.

5 Chronic Lower Respiratory Disease

Chronic lower respiratory disease (CLRD) is a group of four diseases: chronic obstructive lung disease (COPD), chronic bronchitis and emphysema and asthma. These conditions make it difficult to breathe. As they progress or get worse, you have to work harder and harder to catch your breath, often feeling like you are suffocating.

The most important thing you can do to prevent or slow the progression of CLRD is to stop smoking (or not start) and avoid secondhand smoke. Be mindful of using a wood-burning stove or fireplace, as they can increase the risk of lung damage.

6 Alzheimer's Disease

This progressive and deadly disease causes progressive memory loss, personality changes, and eventually, a complete loss of function and ability. The causes of Alzheimer's disease are unknown, but there are medications that can slow it down.

Avoiding head trauma will reduce the risk. Ways to do this include wearing a seat belt and wearing a helmet when playing contact sports. Challenging your brain by studying a new area or learning a new skill may offer some protection. Smoking has also been linked to Alzheimer's disease.

Diabetes may increase the risk, and studies have shown that people with high blood sugar had more rapid cognitive decline compared to those with normal blood sugar. 

Diet may have a significant protective effect. Research has shown that the MIND diet (a hybrid of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets) can reduce the risk of Alzheimer’s disease by as much as 53%.

7 Diabetes

Type 2 diabetes, also known as adult-onset diabetes, is a chronic disease that weakens the immune system and can increase the risk of stroke, heart disease and other circulatory problems. With this condition, wounds take longer to heal and respiratory infections, like pneumonia, can be more severe.

Maintaining an appropriate weight by eating a healthy diet and exercising regularly can reduce the risk of developing diabetes.

Meanwhile, smokers are more likely to develop type 2 diabetes. Thus quit smoking or avoid it altogether.

8 Accidents

In older people, simple falls can result in fractures that cause immobility and disability and may hasten death. This may be caused by balance disorders, failing eyesight and slower reflexes.

Exercise programs can help improve your balance and maintain strength. 

Other steps you can take to minimize your risks of a fall include: keeping eyeglass prescriptions up to date, rising slowly from a sitting position (to avoid getting dizzy), and wearing rubber-soled, flat shoes.

In some cases, if taking different drugs together at the same time, they may interact and cause dizziness, drowsiness, or other symptoms that could contribute to an accident or fall.

9 Nephritis

Kidney inflammation, or nephritis, can be sudden (acute) or long-lasting (chronic). Possible causes include bacterial infection or exposure to chemicals or toxins, such as mercury, arsenic or alcohol. Autoimmune disease and a number of medications may also play a role.

If left untreated, kidney inflammation can cause the kidneys to fail (also called renal failure). When your kidneys fail, toxins can build up because your body cannot filter your blood properly. You may see a decrease in urine output. Chronic renal failure may lead to a ​need for dialysis.

10 Parkinson's Disease

Parkinson's disease is a type of progressive movement disorder that can lead to tremors and problems with movement and balance. It typically develops after age 60.

The condition is thought to be caused by both genetic changes and environmental factors. While there is no cure for Parkinson's disease, symptoms can be managed with various treatments, including medication and lifestyle changes.

Studies suggest that maintaining a healthy diet and engaging in regular aerobic exercise may help with symptom control and possibly slow the progression of the condition.

Thus, in conclusion, by taking steps to live a healthier lifestyle—such as not smoking, exercising regularly, and modifying your diet—you can avoid conditions like heart disease, stroke, and diabetes that can affect the quality and length of your life.

Some examples of Tai Chi Movements

 Wave hands like clouds

Wave hands like clouds or ‘Cloud hands’, is one of those classic Tai Chi movements that characterise the art.

Benefits of Cloud Hands:

Balance and Stability: The deliberate weight shifting and pivoting in Cloud Hands improve balance and stability. By continuously shifting weight from one leg to another, practitioners strengthen their core muscles and develop a stable and grounded stance.

Mindfulness and Concentration: Cloud Hands requires focused attention and mindfulness. The intricate coordination of movements, combined with synchronized breathing, cultivates a state of present-moment awareness and enhances mental concentration.

Flexibility and Joint Mobility: The gentle, circular motions of Cloud Hands promote flexibility and joint mobility. Practicing this sequence regularly helps loosen tight muscles, improve range of motion, and increase overall flexibility.

Energy Cultivation: Cloud Hands allows practitioners to harness and circulate internal energy, known as Qi. The graceful and deliberate movements facilitate the flow of Qi, promoting vitality, balance, and harmony within the body.

Stress Reduction and Relaxation: The continuous and rhythmic nature of Cloud Hands encourages deep relaxation. The focus on smooth and fluid transitions helps release tension, reduce stress, and cultivate a calm and peaceful state of mind.

Single Whip

In English the words ‘Single Whip’ cause an understandable confusion. In fact, the name is simply an aid to memory for the visual shape of the posture, and it is not meant to be a clue to how you use it.

Benefits of Single Whip:

Single whip is an extending, expansive, and opening type of energy movement. It increases the flow of the blood to the abdominal region and improves digestion. The liver is invigorated, the lungs expanded, and the joints, knees and hips are made more flexible.

It is also excellent for improving balance and weight transfers.

Snake Creeps Down 

One of the significant movements in Tai Chi is “Snake Creeps Down”. This is a posture in which about 70% of the body weight bears on one crouching down leg, and other leg is stretched out to the side with the knee slightly bent.

Benefits of Snake Creeps Down:

The movement helps all other movements because of its maxim opening and increasing of energy circulation. The muscles of the legs and the general strength of the lower body will quickly build, since your waist, belly, lower back, inner sides of the thighs, and legs/feet all get involved. This is one of the most hidden internal “secrets” for obtaining looseness, softness, strength, and power in the middle section of the body.

This extended leg stance requires (and builds) leg strength, co-ordination, relaxation and advanced awareness (for the exact transference of bodyweight).

Tai Chi May Help Improve Memory and Slow Parkinson's Disease Progression

 

Tai chi has been around for centuries and originated as a martial art in China.

This ancient exercise has long been associated with better balance, stability and mood.

Previously, tai chi has been shown to help people with osteoarthritis manage chronic pain, improve range of motion in people with rheumatoid arthritis, and promote the quality of life and mood in patients with heart failure and cancer. Now, two new studies show the practice may also provide major brain health benefits to older adults.

These two new studies found that tai chi may be beneficial in protecting memory for seniors with mild cognitive impairment, and in slowing symptom progression for those with Parkinson's disease.

The first study, published in the Annals of Internal Medicine, found that practicing tai chi may help improve cognition and memory concerns in people with mild cognitive impairment; the second, in the Journal of Neurology, Neurosurgery, and Psychiatry, showed that doing the exercise for an extended period of time could help slow the progression of Parkinson's disease.

Thus the slow, controlled movements of tai chi—a workout for the body and mind—can benefit both physical and cognitive health.

“By nature of the fact that it is movement during this choreographed sequence, you have to make a connection between what you’re seeing an instructor do, and what you want your body to do,” said Kerri Winters-Stone, study coauthor and professor at the Knight Cancer Institute at Oregon Health and Science University.

“[It’s] a real cognitive challenge. It’s a nice type of intervention for improving cognitive health and improving brain health.”

Meanwhile, the study that looks at tai chi's effect on Parkinson's disease found that practicing the exercise over the span of 3.5 years was associated with benefits for adults with the disease, including a delayed need for anti-parkinsonian drugs and a slower progression of motor issues associated with the disease. Those participants who practiced tai chi were also more likely to see improvement in their non-motor symptoms, like mood, sleep and quality of life.

Like many other forms of exercise, tai chi can increase blood flow, reduce some stress hormones and inflammatory biomarkers, and more. All of these things can help keep the brain functioning properly, though they’re “generalizable to any type of physical activity,” said Winters-Stone.

And tai chi has its own set of unique benefits, as well.

“[The movements] can enhance postural stability and balance control, and walking efficiency,” Winters-Stone said. 

This is because the movements require people to “move outside of their center of gravity,” as well as engage in “squatting movements” that are similar to getting out of bed or a chair, she added.

Additionally, unlike other forms of low-impact exercise such as walking, tai chi is a mental workout, too.

“There’s already some cognitive challenge with tai chi quan because it’s a choreographed type of exercise,” Winters-Stone said. “People have to be able to follow and reproduce those movements in a sequence.”

According to Indu Subramanian, clinical professor of neurology and integrative medicine at the David Geffen School of Medicine at UCLA, tai chi hits on almost all of the different wellness categories that physicians typically look for in a healthy lifestyle—physical activity, mindfulness, improved sleep, time spent outside and social connection.

For people with more advanced Parkinson’s or other cognitive issues, there may be an added risk of falls or other issues, Subramanian added. These people may want to consult with a doctor or physical therapist before starting a tai chi class, she said, but in general, the practice should be safe as long as people start slow.

Starting tai chi before someone reaches old age is likely going to be helpful, and might even “lay the foundation for you to do well as you age,” Subramanian said.

Actually, there are five different styles of tai chi—Chen, Yang, Wu, Sun and Hao—all of which have slightly different movements and cater to different groups or abilities.

Foods to Eat When You Have the Flu

 

If you have the flu, you may not feel like eating or drinking. A fever, sweating and loss of appetite are common with the flu. As a result, you can easily become dehydrated. But it is important to rest, stay hydrated, and eat nutritious foods. The worst of your symptoms should be gone after five to seven days.

When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for the body. If you are looking for something with more flavor, you can also drink:

• broth;
• ginger tea;
• herbal tea with honey;
• honey and lemon tea (mix equal parts with hot water);
• 100% juices; or
• Low-sugar sports drinks.

Fruits and vegetables also contain water and can help prevent dehydration.

Although not typical of the seasonal flu, vomiting and diarrhea are symptoms that could warrant the use of electrolytes.

Foods to eat

Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important if you have the flu as when you are well.

Here are some tips on what to eat when you have the flu. 

1. Broth

Chicken, beef, or vegetable broth are a soothing and nutritious choice from when symptoms begin until you have fully recovered.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

2. Chicken soup

Chicken soup is traditionally thought of as a go-to food when you are feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you are under the weather.

It also has nutritional benefits:

• The broth provides fluids and electrolytes to prevent dehydration.
• The chicken provides protein and zinc.
• Carrots are a good source of vitamin A.
• Celery and onions provide vitamin C.
• Herbs contain antioxidants.

3. Garlic

Garlic provides flavor and is a potential remedy for various ailments.

A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by boosting the immune system.

You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits.

4. Vitamin D foods

Although vitamin D is essential for bone health, it also contributes to the functioning of the immune system.

Some research has suggested that vitamin D supplements may help prevent infection with the flu and COVID-19 and reduce the risk of complications if they occur.

Foods containing vitamin D include:

• cod liver oil;
• some fish, such as trout and salmon;
• dairy milk;
• fortified oat, almond and soy milks.

5. Yogurt

Yogurt is a good source of probiotics. Probiotics are “good” bacteria that can help support the immune system.

One small study has suggested that probiotics may reduce the severity of the flu in some people.

When choosing yogurts, look for those that contain:

• live active cultures;
• vitamin D;
• little or no added sugar.

6. Vitamin C-containing fruits and vegetables

Vitamin C is crucial for boosting your immune system, which is especially important when you are sick.

Foods high in vitamin C include: 

• red or green peppers;
• oranges or 100% fresh orange juice;
• grapefruit juice;
• lemon juice;
• kiwi;
• broccoli.

7. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you have the flu, being quality sources of nutrients such as vitamins A, C, E and K.

8. Broccoli

Broccoli provides essential nutrients that may benefit your body when you have the flu. They include the immune-boosting vitamins C and E, along with calcium and fiber.

9. Oatmeal

When you are sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including: 

• copper
• iron
• selenium
• zinc
• fiber
• protein

10. Spices

Adding certain spices (such as ginger and turmeric) to your diet may help ease symptoms, as they contain anti-inflammatory properties that can help break up congestion.

Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

Meanwhile, when you are sick with the flu, stay away from alcohol (can lower your immune system), fatty foods (hard to digest) and foods and drinks like candy, sweetened beverages, and some fruit juices (which can prolong diarrhea).

Eating a nutritious diet year-round is a great way to boost immunity, which may in turn help prevent flu. While there is no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as: 

• Vitamin C: Oranges, peppers, and grapefruit;
• Vitamin D: Salmon, mushrooms, and fortified milk;
• Zinc: Oysters, red meat, and fortified cereals;
• Selenium: Seafood, eggs, and dairy;
• Iron: Lean meat, white beans, and nuts;
• Protein: Beans, nuts, and poultry;
• Probiotics: Kefir, yogurt, and kimchi;
• Prebiotics: Garlic, onions, and leeks.

If symptoms are severe, worsen, or persist, consider seeking medical advice.

Brain implants can treat depression, dementia and chronic pain

 

Now a team of scientists is developing a new generation of brain implants, which they hope will have an even bigger impact on world health.

In an engineering lab at the University of Cambridge, professor of technology George Malliaras and his team are launching a project that they hope will help millions of people.

They are developing brain implants to treat neurological and mental health conditions which will affect four in every five of us.

"Brain implants can give us a new treatment for diseases that are currently either untreatable or ineffectively managed by pharmaceuticals," Prof Malliaras explains.

Brain implants have the potential to treat a vast range of conditions.

"The list is ever expanding, but we're talking about brain and spinal cord injuries, Parkinson's, dementia, depression, OCD (Obsessive compulsive disorder, which is a mental health condition where a person has obsessive thoughts and compulsive behaviours), and it's looking promising for rheumatoid arthritis and Type 1 diabetes too.”

The implants work by sending out small electrical impulses that change the way our neurons behave. (Neurons are nerve cells, which send messages between our body and our brain through electrical signals. They affect the way we walk, talk, eat and breathe. By changing the way they work, it is possible to eliminate pain or re-stimulate parts of the brain affected by disease or injury.)

"We already know that we can use electrical impulses to diminish the tremor for some with Parkinson's disease," says Prof Malliaras.

While implants are an invasive procedure, they could offer advantages over one-off treatments. 

"Implants can constantly monitor the brain to detect abnormal activity and then correct it more gently when needed."

In 2021, scientists in the US reported promising results from an early study using brain implants to treat severe depression.

What is Sarcopenia?

 

Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength and function. It is often associated with older adults, but some forms of sarcopenia can also affect middle-aged people.

Everyone loses muscle with age, typically about 3%-5% each decade after age 30. Inactive people lose the most. The loss can become more noticeable and start to speed up at around age 60.

When you lose so much muscle and strength that you have trouble getting through daily routines, you may be diagnosed with sarcopenia. After age 80, studies suggest somewhere between 11% and 50% of people have sarcopenia.

Sarcopenia can be a serious problem. Once you have lost a lot of muscle and strength, you may struggle to do things such as getting out of chairs, opening jars or carrying groceries. You also can become frail and have a higher risk of falls, broken bones, disability and death.

Here are some of the things happening in our bodies as we age that might contribute to sarcopenia: 

• Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement;
• Lower concentrations of some hormones, including growth hormone, testosterone and insulin-like growth factor;
• A decrease in the ability to turn protein into energy;
• Increases in inflammation, partly due to disease.

Sarcopenia Risk Factors

Age

Sarcopenia is rare before age 60, though the process of losing muscle begins decades before that. In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity, a poor diet and chronic disease, which contribute to loss of muscle and strength.

Sedentary lifestyle

Studies suggest that staying active as you age can cut your risk of sarcopenia significantly. The more time you spend sitting or lying down during the day, the more muscle mass and strength you are likely to lose. Spending a lot of time inactive may contribute to lost muscle and strength even if you exercise during other parts of the day.

Diet

A poor-quality diet appears to contribute to sarcopenia. Some studies show a link between eating too little protein and developing sarcopenia. Other dietary habits, including diets low in fruits and vegetables, may also play a role. 

Diets with a lot of ultra-processed foods — manufactured products with high levels of sugar, salt, additives, and unhealthy fats — also have been linked to low muscle mass.

In general, older adults who are malnourished, because they eat too little or eat a diet that does not provide adequate nutrients for their needs, are at higher risk for sarcopenia and decline more rapidly when they have it. 

Obesity

Some of the same factors that raise the risk for sarcopenia, such as inactivity and a poor diet, can lead to obesity. When you have both conditions, doctors call it sarcopenic obesity. Obesity appears to worsen sarcopenia. High levels of body fat increase inflammation and change how your body responds to a hormone called insulin, both of which can speed up muscle loss. Obesity can also make it harder to stay active, leading to a cycle of muscle loss and fat accumulation.

Chronic illness

Having a chronic disease such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, or HIV increases the risk of sarcopenia.

While sarcopenia can have serious consequences and you cannot prevent all the losses of muscle and strength that come with age, you can regain some of your strength with exercise and a good diet.

Sarcopenia Treatment

The primary treatments for sarcopenia are lifestyle changes, especially increases in physical activity:

An active lifestyle that includes strength training

Strength training, which is also called resistance training, can help you regain strength and mobility. You should do a combination of exercises that work your arms, legs, abdominal muscles, back and chest.

As you work on strength, it is also a good idea to include aerobic exercise, such as walking, to build your endurance and improve overall health, and balance exercises, to reduce your risk of falling.

Sarcopenia diet

A high-quality diet with plenty of protein, including protein from plant foods such as beans and nuts

You are likely to get the best results when you combine a protein-rich diet with strength training.