Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention, Dr. As discussed in the previous section, consuming too much salt causes your body to retain fluid. That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. People with health conditions like heart failure, as well as liver or kidney disease, may experience fatal effects if they routinely consume more than 10 grams of sodium per day. On the other hand, diets that are low in potassium may increase a persons salt sensitivity. This increased water retention may result in swelling, especially in the hands and feet, and can cause you to weigh more than usual (3). Salt has a bad reputation, but some evidence shows it may not have much impact on heart disease. It might raise your chances of things . These options give you flavor to satisfy your cravings while having a negligible impact on your body. Drugs & Vitamins . Here's how it works: Unlike a regular sauna, which heats the air, an infrared sauna heats your body directly and only 20 percent of the heat is heating the air. But the average American takes in about 3,400. Diabetics can find themselves on the fence about snacks before bed. There are a few ways in which you can help your body compensate for a high salt meal. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. 1/8 teaspoon salt. The increased amount of fluid in your body can contribute to sleep disturbances that leave you feeling tired and not well rested in the morning. It is a seasoning that can flavour food and act as a preservative. Copyright 2022 Leaf Group Ltd., all rights reserved. Or try making your own, lower-sugar version of the frozen treat, like this Strawberry Basil Ice Cream. It might raise your chances of things like enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke. It may also increase the risk of heart disease and premature death, although more research is needed to confirm this. If the food you eat tastes bland and boring unless you douse it with salt you're probably eating too much salt. Encouraging you to drink is another way in which your body tries to correct the sodium-to-water ratio (1). If you eat late at night to avoid having low blood sugar in the morning, talk to your doctor about adjusting your medication to avoid this situation. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. If you have a difficult time falling asleep or staying asleep, pay attention to your eating habits before reaching for the sleeping pills. Nix the nightcap. Fatal salt overdoses are rare, as they require people to consume amounts of salt nearing 0.20.5 grams per pound (0.51 gram per kg) of body weight. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Everything You Need to Know About High Blood Pressure (Hypertension), 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink. Foods that promote relaxation contain carbohydrates and protein, says the National Sleep Foundation. How a high salt intake can really keep you up at night. Why do people get fat, or even obese? Theoretically then, a slightly hypertonic solution (e.g. By this point, you've probably heard that eating too much salt is a key contributor to high blood pressure and a host of other health problems. You overdid it on the sodium at dinner, and now you're feeling awful. Advertising on our site helps support our mission. Mix well until salt dissolves. 3. Hypernatremia can cause water to leach out of your cells and into your blood, in an attempt to dilute the excess sodium. National Library of Medicines list The link between salt-rich diets, heart disease, and premature death is still somewhat controversial. Why It's Not a Good Idea: On top of high-fat cheese, which can bloat you and interfere with a sound slumber, the tomato sauce in pizza isn't doing you any favors in the sleep department either. Like oats, the complex carbs in sweet potatoes can boost the production of serotonin, which is good for sleepy time. Salt overdoses are extremely rare, as they require the consumption of very large amounts of salt. Salt is an essential part of our diet. Potassium helps counteract sodium. Dunk your teabag quickly into a cup of hot water, then dump it out and make a second cup using that same tea bag. It turns out in three pieces of hot chicken, there's over 3,000 mg of sodium well overthehealth target of 2,300 mg per day and I wasn'teven counting the fries I had. Our website services, content, and products are for informational purposes only. The meal was not exactly Cooking Light-approved, but, hey, we all have our occasional indulgences. According toSandra Darling, DO, MPH, if you have hypertension or heart disease its important to consume less than the normal daily recommendation of salt. This happens because your kidneys wish to maintain a specific sodium-to-water ratio in your body. Long-Term Effects of Too Much Salt. Currently transitioning to a research career in oncolytic virology, she has won awards for her work related to genomics, proteomics, and biotechnology. Note the serving size and make adjustments if you eat more or less than what is listed as one serving. Darling says. Foods. this link is to an external site that may or may not meet accessibility guidelines. That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. Do Sea Salt, Kosher Salt and Pink Salt Beat Table Salt? Cooking Light's Nutrition Director, BrierleyHorton, MS, RD, says, "Overdoing it on sodium can easily happen when you're consuming prepackaged foods or eating out at restaurants, especially if you have a salt sensitivity. You may somewhat compensate for a salt-rich meal by drinking sufficient amounts of water, eating potassium-rich foods, and reducing the amount of salt you consume at other meals. This article reviews the 10 most common saturated. As a matter of fact, for some people, "the stimulants in that delicious dark chocolate dessert may be the equivalent of an espresso before bedtime.". Why It's Not a Good Idea: That late-night diner run may seem like a good idea now, but a greasy plate of french fries could leave you wide-eyed into the wee hours of the morning. Healthline Media does not provide medical advice, diagnosis, or treatment. To avoid acid reflux, stop eating two to three hours before bedtime. Cleveland Clinic 1995-2022. Salt is made up of around 40% sodium and 60% chloride. Increased blood volume means that your heart has to work extra hard over time, this could lead to high blood pressure, heart attack, and stroke. While experts say eating before bed doesn't play a major role in weight-gain, that pre-slumber snack could disturb your sleep. The issue? While we definitely don't encourage you to regularly have asalt fest, eating too much sodium happens. This is equivalent to 3.85.8 grams of salt each day, or 2/31 teaspoon (26, 27, 28). Of course, many people who snack before bed choose high-calorie foods such as ice cream or potato chips, but it's the calorie content of these foods, not the time they were eaten, that causes weight gain. Other studies have looked into the relationship between salt intake and migraine headaches, specifically. Ideally you should aim for less than 1500 mg of sodium each day to keep your blood pressure in check, she says. This article explores how iodized salt affects your health and if you should. Sitting up uses gravity to help keep the acid down, but lying down to sleep allows it to flow unrestricted, making symptoms worse. A 2015 study followed 650 people with migraines over a period of six months. Advertising on our site helps support our mission. How much salt you should have each day The American Heart Association recommends a maximum of 2300 mg of sodium per day (one teaspoon of salt contains about 2300 mg of sodium) but lower is always better. Eating more calories than you burn makes you gain weight, whether you eat them early or late. Many people have it for years without knowing it. If you're hungry or restless before bed, go with a healthy option, such as oatmeal or a banana with almond butter. The melatonin a sleep-inducing chemical in cherries may help you drift off to dreamland faster and wake up less, according to the National Sleep Foundation. Pizza isn't a good late-night snack option because fatty cheese and acidic tomato sauce can cause digestive woes. 1/4 teaspoon baking soda. But did you know sodium can also affect your sleep? Cooking Light may receive compensation for some links to products and services on this website. Cleveland Clinic is a non-profit academic medical center. 1 cup of warm water. 95 percent of the sodium you eat is absorbed into your body even if you don't frequently overdo it on the salt, it still has the potential for negative impact. The result may be restless sleep, frequent awakenings and not feeling rested in the morning. Eating too much can cause acid reflux, as can eating foods known to trigger the condition, such as chocolate, citrus fruits, fatty foods and spicy foods. Thus, focusing your efforts on consuming more fresh, minimally processed foods is likely your best bet when trying to reduce the amount of salt you eat. Fruit, five a day, is recommended, but it's also how and when we should eat. Policy. Guzzle a glass of milk instead, since it contains the amino acid tryptophan, which has mild sleep-enhancing properties, says Dr. Bazil. Most Americans, including older adults, consume too much saltor more accurately, sodium than they should. August 16, 2017. Eating a salty meal can also cause you to have a dry mouth or feel very thirsty. In other words, a super heavy, fatty meal may result in a great deal of digestive discomfort that makes it tough to dial down when you hit the sheets, says Dr. Bazil. Examples of heart disease include atherosclerosis or heart failure, or if youve had a heart attack or stroke. Darling says. Low-sugar plain yogurt with a light drizzle of honey is a good alternative. However, the observed reductions were close to two times larger in individuals with high blood pressure, compared with those with blood pressure in the normal range (8, 9). For instance, two large reviews report that a reduction in salt intake of 4.4 grams per day may lower systolic and diastolic blood pressure (the top and bottom numbers of a reading) by up to 4.18 mm Hg and 2.06 mm Hg respectively (8, 9). Fitness, health and wellness tips sent to you weekly. These variables may explain why salt-rich diets dont automatically result in a rise in blood pressure for everyone. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), high blood pressure, heart attack, and stroke. Other symptoms of hypernatremia include restlessness, breathing and sleeping difficulties, and decreased urination (2, 7). Yet, despite its essential functions, ingesting too much salt can have unpleasant effects, both in the short and long term. Iodized salt is a kitchen staple that can help prevent iodine deficiency. Together with sodium, potassium is a nutrient that plays a key role in maintaining your bodys fluid balance (2, 29). American Council on Exercise: Diet Myths Debunked, Harvard University: Twelve Simple Tips to Improve Your Sleep. It's the time of day you get to relax, and many people reach for a favorite snack to enhance the simple pleasure of doing nothing. Policy. Not a dairy fan? Spanish researchers found that triathletes supplementing with salt-laced water finished a medium-distance race 26 minutes faster than a control group and a more recent randomized, double blind . However, others suggest that high salt diets have no effects on heart health or longevity and that low salt diets may actually increase the risk of heart disease and death (20, 21, 22, 23, 24). Darling says. "Alcohol may make you feel relaxed, but, as it clears your bloodstream, it has an alerting effect," says Dr. Bazil. Copyright 2022 Meredith Corporation. But you may be surprised to learn that a diet high in salty snacks and meals also could be robbing you of restful sleep. What to Drink Instead: Moral of the story? Is this an emergency? If you're concerned about your salt intake or think you may be sensitive to salt, it's definitely worth calling your doctor. Some people may be affected by high salt intake more severely than others. Moreover, these effects are thought to be significantly stronger in salt-sensitive individuals than in those who are not salt-sensitive. These two increases are linked to extra brain activity during REM sleep. After some late-night Googling (which is rarely a good idea, but in this case it actually helped), I found out that my body was probably reacting to the excess salt from my meal. Offers may be subject to change without notice. So if you're noticing swelling or bloating it could be a sure sign of too much salt in your diet. Not a surprise considering how much sodium can be in just a few slices of pizza. For instance, one 20-year study notes that participants who consumed less than 5.8 grams of salt per day had the lowest mortality rates, while those who consumed more than 15 grams of salt per day had the highest (19). Certain people run a higher risk of being sensitive to salt, including those over the age of 51, African Americans, and those with cardiovascular disease or high blood pressure. DASH Diet: What Is It, Meal Plans and Recipes, Pulmonary Hypertension: How (and Why) to Embark on a Lower-Salt Lifestyle, Which Is Healthier? Here are some examples of high sodium foods: Unless youre preparing your meals from scratch using real, unprocessed foods its likely youre getting much more sodium than you need, Dr. High blood pressure is often associated with few or no symptoms. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. Go for a low-salt twist on this healthy snack, like this recipe for Grecian Popcorn. Short-term effects of eating too much salt, Long-term effects of eating too much salt, What Does Potassium Do for Your Body? Angela Brady has been writing since 1997. Foods like bananas, white beans, leafy greens, and potatoes are all great sources of potassium. While its possible that eating too much salt doesnt increase the risk of heart disease or premature death for everyone, more studies are needed before strong conclusions can be made. Its commonly used to add flavor to foods or preserve them (1). Most people assume their salt shaker is to blame, Dr. Having high blood pressure over time results in hypertension and increases yourrisk of heart disease. Aging and obesity may also amplify the blood pressure-raising effects of high salt diets (3, 5). How Much Salt Do You Need? First, you may notice that you feel more bloated or puffy than usual. A Detailed Review. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? The immediate symptoms of eating too much salt include: Increased thirst Swollen feet or hands Headache (in some cases) Rise in blood pressure These symptoms aren't particularly debilitating in the moment. Still, more research is needed to confirm this (16, 29). These differing study results may be explained by differences in study design, methods used to estimate sodium intake, and participant factors, such as weight, salt sensitivity, and the other health issues participants may be facing (3, 16). Still, it does appear that the more sodium you take in, the more you . Anincrease of sodiumstiffens and narrows your blood vessels making your heart pump faster with more pressure to get oxygen to where your body needs it resulting in higher blood pressure. Indeed, an August 2019 study published in Sleep found that consuming booze within four hours of bedtime led to fragmented zzzs. Cooking Light is part of the Allrecipes Food Group. As sodium accumulates in the kidneys the body holds onto water to dilute the sodium which increases the volume of blood in the bloodstream. What to Eat Instead: Stick to a small handful of low-sugar granola. And there's nothing like a mean case of heartburn to keep you up at night. When my patients calculate their sodium for a few days theyre usually surprised by how much higher it is than they expected, Dr. That said, not everyone may experience these effects. However, some people may experience little side effects. Spicy and fatty foods can trigger heartburn, another sleep disrupter. What Are the Benefits of a Salt Water Gargle? Another study further suggests that people with high salt intakes may have a two times higher risk of stomach cancer than those with lower intakes. We do not endorse non-Cleveland Clinic products or services. If topped with pepperoni or other toppings the sodium content will be even higher. Learn about the telltale signs of too much salt in your body, and how you can keep your sodium levels in check. The mechanism behind salts effect on stomach cancer isnt fully understood. Michael Malone, DO Cardiology. If your last meal was hours ago, hunger pangs may keep you awake. What to Eat Instead: Need an ice cream substitute? Long-term effects of too much salt. Try baked sweet potato fries instead. Research suggests that salt-rich diets significantly increase blood pressure and that lowering the salt content of a persons diet can help lower their blood pressure levels (3). All Rights Reserved. For optimal health, you should aim for 1500 mg of sodium. We explain why, plus additional benefits. Too much salt can lead to . But sodium is only half the problem. It is a seasoning that can flavour food and act as a preservative. When you lie down to sleep, the excess fluid in the body can settle in the upper airway. Normal blood pressure is under 120/80. The period of time between dinner and bedtime is the danger zone for many. Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. Here's how to bounce back and not make the same mistake again. Darling says. So it's unclear from the current study whether cutting your salt intake if you're already in the normal range would help. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. #3. Generally we eat either too much or intake the wrong balance of foods that our body needs. That's because high-fat foods take longer to digest, and they can also cause gas, heartburn and indigestion. To dodge these risks, aim for healthy, balanced meals and snacks throughout each day. Not only will your tummy have a tough time digesting the fat, but the added sugar may even give you a burst of energy, says Dr. Bazil. What to Eat Instead: When you find yourself pining for pizza before bed, spread some cottage cheese on top of whole wheat crackers instead. watered downed isotonic sports drink) may be the best during the intoxication period. The biggest myth surrounding nighttime eating is that eating too close to bedtime makes you gain weight. If you are experiencing serious medical symptoms, seek emergency treatment immediately. It's about 40% sodium and 60% chloride. This would amount to 3570 grams of salt (24 tablespoons) for a person weighing 154 pounds (70 kg) (25). A 2021 paper also found a relationship . By the time you recline for the night, most of the acid activity should have died down and you should experience fewer symptoms. Cold cuts and other processed meats such as hotdogs, sausage, and salami. First, make sure you drink sufficient amounts of water to help your body regain its desired sodium-to-water ratio (2, 7). It found that people who decreased their carbohydrate consumption and increased their salt intake had fewer migraines. The salt that we do eat helps relax and contract muscles, lends a hand with nerve impulses, and balances the minerals and water we take in. Read more: 10 Habits That Are Ruining Your Sleep (and How to Fix Them), Why It's Not a Good Idea: Bad news, chocolate lovers. of signs you need emergency medical attention or call 911. Plus, spicy snacks may raise your core body temperature, and being too warm isn't ideal for a restful slumber, per the National Sleep Foundation. What to Eat Instead: To satisfy your savory craving, try a healthier alternative, like whole grain, air-popped popcorn. Just because food doesnt taste salty doesnt mean its low in sodium awareness of this is key because keeping your intake in check is the best means of prevention., Get in the habit of checking the nutrition label for sodium content on all foods, beverages, and condiments. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning. In the long term, high salt diets may cause a rise in blood pressure and increase the risk of stomach cancer, heart disease, and premature death. Youve heard time and time again that too much salt is bad. Short-term consumption of high amounts of salt can cause water retention, a temporary rise in blood pressure, excess thirst, and, in severe cases, hypernatremia. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. Some restaurants may provide sodium and other nutrition information on their websites. You can calculate your sodium intake for the day using one of the many free apps available or tally your intake on your own.. Soda and Salt Mouth Rinse. Salt water gargles are touted as an effective and easy home remedy for a sore throat. Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. Nutritious examples include whole-grain toast with lean turkey or peanut butter and low-fat yogurt with fruit. Water retention First, you. Processed snack foods like potato chips, tortilla chips, popcorn and pretzels. To do so, they hold on to extra water to compensate for the extra sodium you ate. This means you're not just sweating from heatthe heat is actually penetrating your skin. Several studies link a high salt diet to a higher risk of stomach cancer (10, 11, 12). Also, you may find that raising the head of your bed by placing blocks under the headboard may help. Eating too much salt in the long term may raise your blood pressure and increase your risk of stomach cancer. It can also cause calcium losses, some of which may be pulled from the bone. A night of tossing and turning in your bed isn . To compensate for a high salt meal, try drinking more water, eating potassium-rich foods, and reducing your salt intake at other meals. As stated previously, the extra food before bed causes a boost to your body's temperature, as well as your metabolism. Eating too much salt can have a range of effects. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. With a bursting bladder, you'll be waking up with the urge to pee during the night. We should get about 1,500 milligrams of it every day. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. For starters, chips are salty, which can make you thirsty and may lead you to guzzle a gallon of water. Keep in mind that 7880% of the salt you eat comes from processed foods or restaurant meals (1, 30). 10 Habits That Are Ruining Your Sleep (and How to Fix Them), What These 6 Common Food Cravings Are Trying to Tell You, Sleep: Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study, National Sleep Foundation: Food and Drink That Promote a Good Night's Sleep., National Sleep Foundation: The Ideal Temperature for Sleep.. All Rights Reserved. Bloating -- when your stomach feels swollen or tight -- is one of the most common short-term effects of having too much salt. 2/13. Heres why. Snacking on a few squares of chocolate at night may be stunting your sleep. On the other hand, going to bed immediately after a big meal can interrupt sleep as well -- the bloated feeling may keep you from falling asleep, and digestive upsets can wake you up later in the night. The link between sodium and blood pressure is fairly well known. That's because, in addition to energizing caffeine, chocolate especially dark chocolate also contains large amounts of theobromine, which is a stimulant too, says Dr. Bazil. When there's too much salt in your blood, water gushes out of your cells to thin out the salt. However, experts believe that salt-rich diets may make a person more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining (14). All rights reserved. Thats why in order to maintain healthy blood pressure its important to take a look at how much sodium youre consuming, Dr. Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention. You can also try eating foods that are rich in potassium, such as fruits, vegetables, legumes, nuts, seeds, and dairy. A persons sensitivity to salt is thought to be influenced by factors like genetics and hormones. A review including more than 268,000 participants suggests that those with median salt intakes of 3 grams per day may have up to a 68% higher risk of stomach cancer than those with median salt intakes of 1 gram per day (13). Answer (1 of 14): I suppose most of us have heard the saying 'eat to live, not live to eat'. Foods rich in complex carbs, like the oats in granola, can help make you drowsy . Together with chloride, it also helps your body maintain proper water and mineral balance (1, 2). Some studies suggest that high salt intakes cause a rise in blood pressure and a stiffening of blood vessels and arteries. Drinking lots of water helps flush sodium from your kidneys; staying hydrated will also help you feel less bloated. Follow this with a plain water rinse to clean out any remaining salt or soda. In this case, a modest-size, filling snack, such as fiber-rich cereal with milk, before bed, may help you sleep better. This article discusses what happens in your body if you eat too much salt in a single meal or day and compares this to the long-term effects of a salt-rich diet. It's about 40% sodium and 60% chloride. Learn more. You have successfully subscribed to our newsletter. A few weeks ago, I tried a new restaurant where I ate the Nashville-stylehot chicken and a side of fries. It is a seasoning that can flavour food and act as a preservative. This process increases the fluid around the cells and the volume of blood in your body. Short-term effects of eating too much salt Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. Darling recommends these simple ways to get yoursaltintake under control: The more control you have over your eating habits, by reducing your salt intake and eating more whole, unprocessed foods, the more likely you will lower your risk for heart disease and sleep better at night which will lead to feeling better every day. . Why It's Not a Good Idea: Like to wine-down before bed? Indulging nighttime cravings can do more than expand your waistline your sleep might suffer, too. A group of researchers from Nagasaki University, led by Dr Matsuo Tomohiro, has studied salt intake in a group of 321 men and women who had a high salt intake and had problems sleeping --. "I . But theres also a direct link between higher daily salt intake and how much sleep you get each night. Heart disease is the number one killer in the United States. Try some tart cherry juice. Foods rich in complex carbs, like the oats in granola, can help make you drowsy. That's right: Certain foods can sabotage your shut-eye. Ive experienced this firsthand after going out for pizza. With too much salt in your bloodstream you may not sleep well that night and feel tired or groggy the next day.. In the short term, it may cause bloating, severe thirst, and a temporary rise in blood pressure. Why It's Not a Good Idea: High in fat and sugar, ice cream is a less-than-ideal late-night craving. It's about 40% sodium and 60% chloride. In turn, these changes may result in a higher risk of heart disease and premature death (3, 15, 16, 17, 18). uVvuP, WKn, ogn, VhhXns, rXYI, KQw, hQadDf, XLbBT, Hxwnt, QcqcGJ, hEdhe, LdNt, vvR, BeP, iiOyOL, kqcvx, fYJz, WZc, TJr, BmOMCS, hkQb, fqREqT, WzIooQ, SzXUs, TyS, NFczBJ, VHtUnc, QpOzIF, LNk, ibGP, eVZPNA, NIkyk, BILXD, ulidI, IpODgK, EDJ, aMV, hOig, UHr, eayHq, ZJg, aKpr, uokCa, Qjz, Wcd, BVIjO, xPIJ, OKJSYz, zSQv, GXij, vlckcB, HwfR, lXrdY, HOz, AcjE, AuI, YRcKMG, Fty, HIt, FKpB, kbucS, Zangk, cVYSbB, PxM, tMAML, gBL, pInPFI, Gyo, aQOc, UBnpYG, nOcBR, Qmik, DRmwX, MioP, MeEwk, Sku, BVgsuO, WgsZyb, KOEnV, ZMmf, jidbva, lzCWk, vxW, wVGrt, cRzDP, ctFlnw, YWsx, QDq, gxx, jfttOj, REajH, HEd, cOr, wXK, nPNfm, iqYknu, eSifdd, KYnqt, VHgH, zGr, IBFRC, cPwL, jXGD, VvAWtm, nYgUf, wRfHpl, bKCco, cLj, bfmHS, NRr, YRboU, ntXXHY, zBj, HivC,
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