Yoga harmonizes movement, breadth and understanding. Yoga has many advantage, it keeps your health healthy and makes your life such that you become healthy physically, mentally, emotionally, psychologically and spiritually. Due to lots of advantages and the pleasure that comes from its regular practices, the habitual art of Yoga India is becoming more and more persons are getting involved and its becomes everywhere and in every life as part of curing many disease and caring during pregnancy and preparation for childhood and motherhood. Yoga teacher training India combines various advantages both before and during pregnancy. These exercises require modifications so as to hold the growing baby and protect the placenta. If you suffer spasm, bleeding or prolonged cessation of fetal movement, stop practicing instantly visits a doctor or call at your place. Advantages of practicing yoga during pregnancyYoga teacher training mainly concentrates on breathing, so one need who the make the exercise the rewarding. Inhaling and Exhale deeply make your body to reach the oxygen to the whole body, astonishing we very much require in pregnancy period. The fetus helps to boost the advantage of this charged blood pumping in. While doing the work out, breathing and moving the body sets the speed, and without working to the whole exercise it is incomplete without the other. The outcomes of this organize exercise are trend to benefit you with highest level of your desires. Become a Yoga Instructorwe got the knowledge of all exercise also help in pre and postnatal depression, mainly by resting the brain and keeping so many fears at rest. The key benefits of working out yoga are that the necessary breathing exercise gives a mental peace to would be Mom. This calm goes down to her baby and also makes her to take the critical time of childbirth in her pace Yoga not only help to keep yourself calm but it also help to make and keep muscles toned, mainly for the back and pelvic muscles that take such a marvelous beating all through the nine months of pregnancy and for next a year until the baby becomes a toddler.

About the Author

Anjani kumar

There are two opposing schools of thought when it comes to taking bee pollen during pregnancy. And it is a fact that most natural supplements use a disclaimer that says you should discontinue use during gestation and breastfeeding.

This is primarily because of the risks of there being a toxin in it that wasn’t caught during screening and they don’t want a lawsuit. This is just good business sense after all. We live in world where anyone can sue anyone for any reason.

Now if you were thinking of using bee pollen during pregnancy, china is one country that sells this product, but you should steer clear of this source because of the high concentration of air pollution. Many of the imports contain traces of heavy metals and this could be very harmful to you and your baby. It is important that you only use a source that abides by GMP standards.

There are a lot of benefits to be had if you do use bee pollen during pregnancy. First and foremost in importance for pregnant women is the extra boost of energy. This is the same stuff a lot of pro athletes use to energize before and after their workouts. They use it because it enhances their endurance as well as decreasing the stress involved.

Using bee pollen during pregnancy also helps with the daily hormonal fluctuations. It has everything a growing body needs to develop healthy and strong. If not for the toxin scare from polluted sources this product may well be the best supplement to take when pregnant. It is not called a super food for nothing.

Bee pollen has 22 amino acids, 12-16 vitamins, all the minerals a body needs and is an anti-oxidant. It actually has more of the vitamins, minerals and proteins than the prenatal vitamins and is a whole lot easier to swallow.

Let’s face it pregnancy can be a very uncomfortable time for a woman. What with the nausea, the depression, the mental exhaustion and anxiety, most women are a wreck. Bee pollen during pregnancy will help to stabilize the mood swings caused by the shifting hormones. It will give you energy naturally, that way you can stay away from sugar and caffeine.

So if you are unsure of whether you should take bee pollen during pregnancy I sincerely hope you have gotten some food for thought here. If you want to give your baby the optimal chance for a healthy development then follow the link below and take home your supply of this super food. We only use the purest, cleanest pollen and we want to share our source with you and your baby. Http://about-bee-pollen.com

About the Author

Gordon Hall is fervent about enabling you and everyone to live a healthy lifestyle, and is an ardent reviewer of Bee Pollen and Bee Pollen Products. Visit his website now at http://about-bee-pollen.com to discover which Bee Pollen Supplements Gordon recommends after far ranging and extensive research.

Dr. Spock is dead. Familiar pregnancy books are outdated. Neither of them speak to the mom who needs advice when her child cries in the night. To whom do women turn for the latest information and advice about conception, pregnancy, childbirth, and motherhood? The Mommy MD Guides The first book in our Mommy MD Guides book series, The Mommy MD Guide to Pregnancy and Birth, is filled with tips that doctors who are also mothers use for their own families during their own pregnancies and births. To c

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At last, everything you need to know about the latest in alternative and conventional healthcare before, during, and after pregnancy—in one comprehensive, jargon-free guide. Whether you embrace the philosophy that mind, body, and spirit work together to promote good health or you’re just looking for a way to have the healthiest, most comfortable pregnancy possible, The Whole Pregnancy Handbook has the information you need to make educated decisions and take charge of your prenatal care. The

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Folic acid, calcium, omega-3 and iron are important nutrients to include in your diet during pregnancy because they help your baby get what he needs to develop properly. These nutrients also help you maintain your strength while you endure the stress of growing a new life inside of you.

Importance of Folic Acid in Your Diet During Pregnancy

Folic acid is crucially important to add to your diet during pregnancy. Folic acid is a form of vitamin B that helps with proper development of the brain and spinal cord. Without it, your chances of a miscarriage are increased. You also increase the chances of your baby being born with a neural tube defect known as Spina bifida.

When a baby is born with spina bifida his spine is not closed and the nerves are left damaged and exposed. This can result in paralysis, bowel and bladder control issues, and mental retardation.

Neural tube defects usually develop within 28 days after conception. If you are not pregnant, and are trying to conceive, adding at least 400 micrograms of folic acid to your diet each day is a good idea.

Women who are already pregnant should increase their folic acid intake to 600 micrograms. Most prenatal vitamins have enough folic acid to meet your needs.

Even if you are taking prenatal vitamins, it is still important to include foods that contain folic acid in your diet during pregnancy. Excellent sources of this vitamin include:

]]> http://www.prenataldepression.org/important-nutrients-in-your-diet-during-pregnancy.html/feed 0 http://www.prenataldepression.org/expect-the-best-your-guide-to-healthy-eating-before-during-and-after-pregnancy-american-dietetic-association.html http://www.prenataldepression.org/expect-the-best-your-guide-to-healthy-eating-before-during-and-after-pregnancy-american-dietetic-association.html#comments Sun, 28 Aug 2011 14:53:58 +0000 admin http://www.prenataldepression.org/expect-the-best-your-guide-to-healthy-eating-before-during-and-after-pregnancy-american-dietetic-association.html Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy (American Dietetic Association)

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“A fabulous resource for moms-to-be! In this comprehensive guide to nutrition and health during pregnancy, Ward provides solid, research-based answers to women’s most frequently asked questions about diet, exercise, weight gain, and supplements and offers specific advice that’s easy to incorporate into your daily routine.”-Joy Bauer, M.S., R.D., bestselling author of Joy’s Life Diet and nutrition/health expert for the Today Show”Ward and the ADA serve up practical, easy-to-use advice that is su

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If you’re concerned about the best way to keep your body and baby healthy during pregnancy—or how you’ll ever lose the excess weight afterward—you’re not alone. Fitness expert Tracey Mallett faced those same challenges when she gained 55 pounds that didn’t melt right off after her daughter’s birth. But gone were the days where she had endless hours and energy to exercise. So she created workouts that take only a few minutes a day—after all, busy moms are short on time!

Su

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Eat the best foods for your baby’s development!   Nutrition is never more critical than during pregnancy. What you choose to put on your plate affects you and your baby’s health not just in utero but for years to come. However, many nutritional guidelines for pregnancy are complex, confusing, and offer an uninspiring list of things to eat for the next nine months.   Backed up by the latest nutritional research, this guide debunks pregnancy food myths and uncovers a number of surprising foo

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With pregnancy comes boundless joy and anticipation of your little one who is about to be born. Amidst all of the excitement and happiness, however, come the insurmountable pressures and realization that you are about to have a child who is completely dependent upon you for their well being. Such pressure has been known to lead a pregnant woman to suffer from a panic attack.

Though not common, panic attacks during pregnancy certainly can and do happen (as if being pregnant wasn’t scary enough!). It may be easy for you to point a finger at your pregnancy and blame it for your anxiety attack, but keep in mind that panic attacks are often a recurring problem. You may have suffered a panic attack prior to pregnancy, and may continue to have them after your baby is born. Panic attacks can be particularly common during post partum, and may contribute to post partum depression. Before you feel as if you are the only one, take comfort in knowing that approximately 6% of women develop anxiety disorders after giving birth.

If you’re pregnant, chances are you will mention the panic attack to your health care provider at your next visit. If your next visit until a couple of weeks away, do not put off giving your doctor a visit. Your body is already rapidly changing and under a lot of physical and emotional stress, so a panic attack can easily worsen your condition. If you may be unsure as to whether or not you have suffered a panic attack, here are some of the symptoms you may suffer:

- Rapid heart beat- Shortness of breath- Dizziness or vertigo- Hot flashes and/or chills- Excessive sweating- Irrational fears of dying or incapability- Fear of losing control- Paralysis

These are only some of the many symptoms that you may experience when having a panic attack. Remember to talk with others if you are experiencing any of these symptoms. Seek help from your physician as they will be able to give some insight as to why this is happening, and check for any other underlying issues which may be causing your panic attacks. Your physician may also prescribe a mild medication to help, though any sort of medication while pregnant is not advisable.

You do not by any means need to leave your condition untreated because you are pregnant. There are numerous natural remedies that can help dispel a panic attack. If you are capable of going for a walk, do so. Most medical professionals strongly recommend that pregnant women remain active by either going for an easy walk, or even swimming (this is easier on the joints and can even help properly position your baby for birth). Prenatal yoga is also extremely popular and beneficial for pregnant women. Adopt some breathing techniques for relaxation, which may also be useful when in labor. Lastly, you may be able to take some herbal supplements to help, though be sure to check with your health care professional before doing so, as many herbs have been known to harm the fetus.

Pregnancy should be one of the happiest times in your life. Seek out treatment for your anxiety attacks to keep it that way.

About the Author

Hi, my name is Jenny Hunt and I used to suffer from chronic panic attacks before stumbling upon a solution that changed my life. If you wish to learn more about panic attacks during pregnancy and how to treat panic attacks, feel free to visit http://www.panic-attack-remedy.com

Start or join the discussion about this video on bit.ly Great pose for opening hips. For more info visit us at www.SteadyHealth.com

First, there seems to be some confusion about the relationship between DHA and omega 3 fish oil. DHA is an omega 3. What this means is that if you are trying to take DHA during pregnancy, you do not need a “prenatal” formula. A quality omega 3 fish oil supplement will not only suffice but in most cases be preferable.

There are really two omega 3s that mother and child need. The second one is EPA. In, other words if you plan on taking DHA during pregnancy you need EPA also, but not as much.

Why should I take omega 3s in the first place?

The two found in fish oil are part of every cell in our body. DHA is particularly prevalent in the brain and eyes, EPA in cell membranes. The research on this has not gone unnoticed, even in Washington.

Omega 3s have been shown to benefit four of the top five ailments or conditions for which troops receive hospital treatment. Those includes pregnancy and depression. The U.S. Department of defense is looking into adding these essential fats to soldiers diets.

It is not just combat performance that could be improved by omega-3s. Some military dietitians believe they could help to cut medical bills running into millions of dollars. The DOD is looking at doing this for their pregnant female soldiers because the research is pretty overwhelming.

What scientists have found is this.

Ninety-nine% of people in the West are estimated to have an omega 3 deficiency. Unless an expectant mother takes EPA and DHA during pregnancy that figure is going to include her and her child. What this means is that after the child is born she or he will be more likely to have:

1] Increased risk of depression, ADD, mood swings and emotional volatility.

2] Lower IQ scores – 8-10 points or more.

3] Visual problems.

4] Coordination development issues.

Mom is also more likely to have early labor and postpartum depression of her own.

The growing fetus is almost literally an omega 3 sponge. Since our bodies can not make these essential fats, the fetus is going to grab them from mom. If mom is not taking EPA and DHA during pregnancy then they both will likely have shortages.

What about supplements?

The only way to get these fats is by supplement or eating a lot of fish. The FDA is okay with purified supplements but not with too much fish. Heavy metals from the ocean are bad for everyone but downright deadly to young children.

As I mentioned earlier there are no special omega 3s for prenatal, postnatal or senior citizens. In fact, many of the prenatal supplements I have seen are inefficient at the least and contaminated at the worst. Do your research. Stick with quality. For more information in this area, please visit my website.

Keep in mind that the fetus is getting nutrients from the mother. Consult your doctor regarding using EPA and DHA during pregnancy. It is an old saying but a true one. The expectant mother is eating for two.

Start or join the discussion about this video on bit.ly Great abdominal exercise that can be performed during pregnancy. Visit www.Steadyhealth.com for more info.
Video Rating: 4 / 5

Advantages of Massage

According to several studies, therapeutic massage during pregnancy can help relieve muscle aches and discomfort. Furthermore, it generally reduces the signs and symptoms of depression. One of the popular massage techniques is the Swedish massage which provides the most benefits to pregnant women. This type of massage therapy reduces muscle tension and it helps in the blood circulation. Generally, it is considered as one of the most suggested massage for expectant women.

Therapeutic massage studies has proved that pregnant women who received massages at least two times a week for a five-week cycle had extensively lower the levels of stress hormones like the epinephrines and cortisol. They also showed to have high levels of serotonin and dopamine which are known as the body’s “feel good” hormones. This evidence strongly suggests that therapeutic massage when included in an average prenatal care can give mothers several health benefits.

Swelling and edmatous joints are some of the most common conditions during pregnancy. These conditions are caused by increased pressure on a woman’s major blood vessels from the heavy uterus.  The massage can assist soft tissues to discharge these stranded fluids, and aid in the elimination of waste products from the body.

Furthermore, many expecting women experience sciatic nerve pain especially during the last stage of pregnancy. The weight of the uterus can put forth pressure on the muscles sited in the upper and lower leg, which then causes acute swelling and pressure on the nerves.  Remedial massage has been confirmed to help reduce this pressure and significantly relieve sciatic nerve pain.

Precautions

First, pregnant women should discuss the health benefits and risks of this type of massage with their individual prenatal caregivers.  You need to further appreciate the benefits and risks of therapeutic massage before having it done. Hence, it is definitive to work with a knowledgeable professional massage therapist before incorporating therapeutic massage to your pregnancy care.

If your obstetrician permitted you to get massage then you can schedule an appointment from a certified prenatal care massage therapist.  These individuals are trained of what is required like the national standards for massage therapists and they are efficient in addressing the sensitive areas of the pregnant body.

Some pregnant women may perhaps have high risk pregnancy, pre-eclampsia, hypertension due to pregnancy, previous pre-term labor or severe swelling. If you have any of these conditions, you should consult your health care provider before receiving a massage. In addition, most massage therapists will decline treatment to a woman during her first trimester of pregnancy, as there are figures that prove a higher rate of miscarriage during the first twelve weeks.

One great benefit of this massage is it can improve overall prenatal health for numerous pregnant women. Along with the guidance and careful advice of a prenatal care provider, this therapy can be incorporated into routine prenatal care as an emotional and physical health enhancement. The massage often produces good results.

Therapeutic massage is a marvelous way to help reduce some of the discomforts linked with pregnancy, which include back and joint pain, anxiety and swelling.  Yet again, it’s important to work closely with your prenatal care specialist before you sign up for the massage to be sure that this type of therapy is right for you.

Start or join the discussion about this video on bit.ly Moderate exercise for abdominal muscles that can be performed during pregnancy. For more info visit www.SteadyHealth.com

Studies by the MRC/US Anxiety and Tension Disorders Investigation Unit show that babies born of content moms are healthier — they are heavier, more active, and agreeable. They also absorb a great deal more nutrients from their 1st feedings that are vital for their nourishment. Satisfied mums are also discovered to create better-quality milk for children. Negative feelings enhance the risk of developing post-pregnancy depression. This impacts how a mother bonds and cares for her newborn. The most beneficial approach to ward off this negativity is to preserve your health and beauty.

First, follow a nourishing diet under the specifications of your physician. Tend not to assume that the diet your other pregnant buddy follows is right for you. Your wellness and beauty needs are unique. You might have deficiencies or skin care requirements, which your friend’s slimming plan can’t address. Second, take supplements and vitamins established on your doctor’s directions. In no way take drugs or any kind of medicine without your GPs approval. It may have adverse effects in your baby. Third, exercise lightly to avoid gaining extra pounds. Expectant mothers typically gain 15-20 pounds; something greater than that will give you a tough delivery. Fourth, get adequate sleep and rest. Nothing is a lot more stressful than sleepless nights as a result of hormones and restlessness. Make up for lost sleep in the course of the day; your physical body tells you when it desires some shut-eye.

Naturally, a pregnant woman’s health and beauty are not limited to her physical wants. Her emotional and psychological well-being are every bit essential. You understand that nothing boosts your confidence than being thought of and complimented as lovely. You’ll be in a position to quickly get that goddess feeling once more through contemporary maternity fashion. Take all those loose, tent-like dresses your mum-in-law lent you. Modern maternity designers are turning up with new designs that showcase your pregnant figure rather than hiding it. Reap the advantages of your fuller cleavage and wear lower necklines. Show off your pregnant belly in stretch tops that hug your curves in solid colors. Steer clear of hiding in busy prints and opt for basic, understated accents and accessories. Alter your hairstyle — pregnancy is a excellent excuse to attempt the new pixie cut. Maintain your posture straight and your feet quite in enjoyable flats and funky mules.

Health and beauty are essentials for a pregnant lady. Look after yours to be better-equipped in caring for your baby. Treat your pregnancy as your time to shine with natural well being and beauty. Staying healthy and stunning during pregnancy isn’t only straightforward; it really is the best point you’ll be in a position to do for yourself and your child.

Start or join the discussion about this video on bit.ly Prenatal exercise video for arms and triceps using dumbbells. Visit www.SteadyHealth.com for more info.
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Start or join the discussion about this video on bit.ly Moderate abdominal exercise that you can perform during pregnancy. Visit www.SteadyHealth.com for more info.
Video Rating: 4 / 5

Pregnant women who take DHA fish oil capsules during pregnancy do not reduce their risk of developing post-natal depression, nor do the supplements have any effect on the baby’s cognitive and language development during early childhood, researchers from the Women’s and Children’s Health Research Institute, Adelaide, Australia, reported in an article published in the medical journal JAMA (Journal of the American Medical Association). Dietary docosahexaenoic acid (DHA) is often recommended to pregnant women as a way of enhancing their offspring’s intelligence as well as protecting from subsequent post-natal depression (postpartum depression). In fact, previous studies have suggested so.

The authors wrote:

“Epidemiological investigations from the United States and Europe demonstrate that higher intakes of n-3 long-chain polyunsaturated fatty acids (LCPUFA) from fish and seafood during pregnancy are associated with a reduced risk of depressive symptoms in the postnatal period, as well as improved developmental outcomes in the offspring. However, n-3 LCPUFA intervention trials in human pregnancy have reported mixed results and have not been conclusive largely because of methodological limitations”

Apparently, previous trials which looked at cognitive and language development outcomes in children were small and had high drop-out rates.

The investigators add:

“Despite the paucity of evidence, recommendations exist to increase intake of DHA in pregnancy, and the nutritional supplement industry successfully markets prenatal supplements with DHA to optimize brain function of mother and infant. Before DHA supplementation in pregnancy becomes widespread, it is important to know not only if there are benefits, but also of any risks for either the mother or child.”

Maria Makrides, B.Sc., B.N.D., Ph.D. and team carried out a randomized, multi-center trial to determine whether DHA fish oil supplements during the latter half of pregnancy had any effect on the risk of developing postpartum depression, as well as enhancing cognitive development of the baby during their first years. 2,399 females less than 21-weeks pregnant were recruited at 5 maternity hospitals in Australia between October 2005 and January 2008. By the end of December 2009 a total of 726 children were followed-up. The pregnant women had received 800 mg/d of DHA fish oil capsules or equivalent vegetable oil capsules with no DHA up to the day of childbirth. 96.7% of the women completed the course of capsules.

The Edinburgh Postnatal Depression Scale was used to gauge levels of maternal depression, and the Bayley Scales of Infant and Toddler Development were utilized to measure cognitive and language development of the offspring.

9.67% of the DHA group and 11.19% of the control (vegetable non DHA capsules) group reported high levels of depressive symptoms – not a significant difference. There was no significant difference between either group regarding a new medical diagnosis for depression during the trial, or diagnosis requiring treatment (while taking the capsules).

The children’s cognitive scores were the same in both groups as were language development scores. Measurements of motor development and social-emotional behavior were similar in both groups.

The researchers wrote:

“Current recommendations suggest that pregnant women increase their dietary DHA to improve their health outcomes as well as those of their children. Such recommendations are increasingly being adopted with women taking prenatal supplements with DHA. However, the results of [this trial] do not support routine DHA supplementation for pregnant women to reduce depressive symptoms or to improve cognitive or language outcomes in early childhood.”

“Our results are at odds with the results of some large-scale epidemiological studies. It may be that even well-conducted epidemiological studies overestimate effect size and do not adequately deal with residual confounding, or that other nutrients in fish and seafood, beyond DHA, contribute to the observations from epidemiological studies. Further studies are required to determine whether there are specific benefits of DHA supplementation for women with a previous history of depression and for women at risk of preterm birth.”

“Effect of DHA Supplementation During Pregnancy on Maternal Depression and Neurodevelopment of Young Children- A Randomized Controlled Trial”

For any woman who has had a child, pregnancy can be a great experience excluding of course the nauseating pain that comes with child birth, but then that is an aside considering they have just brought a brand new life into the world. The problem is the pain is not the only side effect of a pregnancy, there is some degree of hair loss involved which is more of a postnatal effect as is well known by many mothers. Somewhere around 50% of women will experience this hair loss at some point in time after child birth. This usually happens within a one to five months period after child birth whereby in or around the third month is where in most cases the effect is really felt. This of course is a very distasteful situation and extremely unnerving especially since this affects their looks and their mood. What is even worst is when the person is a new or even worst yet a young mother which increases their rate for postnatal depression and lowering their self esteem.

What is the cause?

Hormones! Just that, hormones, the increase and/or loss of hair when it comes to pregnant women and new mothers is usually due to the flux in the level of female hormones, which basically is known as estrogen. Within the term of pregnancy most women would experience an increase in their scalp hair, which is because at this time there is a surplus of estrogen being pumped around the body. This causes their metabolisms to be sped up and nutrients spread to everywhere in the body including the scalp causing the increase in scalp hair.

After child birth however is the complete opposite whereby there is a decrease in estrogen in the body to return the body to its normal levels that it was before the pregnancy therefore resulting in what we deem, hair loss. Basically since the extra nutrients in the scalp can not be provided by the hormones anymore there is nothing to support the increase in hair therefore the hair gained falls out. There are also other causes that add to pack when it relates to this type of hair loss like discontinuing the use of contraceptives, miscarriage, stillbirth, abortion and hormonal imbalance resulting from various reasons.

Most women fortunately do not have to worry considering this effect is only temporary and most come out of this problem without even taking any treatment for it since the body does the work for itself. There is however some cases whereby the hair loss continues after the predetermined period and becomes something to worry about especially if the person was already afflicted with very thin hair in the first place. No real need to worry though since there are treatment options available to help out in form of hair care and hair nutrition which are the major factors in promoting healthy hair after child birth.

Hair Care

Proper hair care has been found to be in this case a major helper in the restoration of the hair to a thicker and lusher growth. Some of these methods however should be avoided during this time though because they put too much stress on the scalp such as pigtails, cornrows, hair weaves and braids. Using tight hair rollers is also not recommended. The application of essential oils is also helpful as they promote healthy hair growth which may include lavender, neroli, patchouli and sandalwood. Shampoos and conditioners containing biotin and silica are also advisable options available. What should also be noted is that wet hair should not be rubbed hard since the hair is usually brittle at this time.

Nutrition

As with all others symptoms the body may experience a healthy diet is always the way to go and especially so for hair loss after pregnancy. Foods like fruit and vegetables are usually the most ideal for the promotion of healthy hair and growth. Also along with you doctor advice which he/she can advise you to a prescription of nutritional supplements which can include Vitamin B, Vitamin, C, Vitamin E and zinc which an excellent source of nutrients for the hair.

I usually just pop in every now and again with a concern or two in between visits, or if I’m looking to weigh outside perspectives, or if I just generally have a question mark that pops into my head about something or other. As a busy senior switching institutions, I don’t always find time to extensively research topics, in addition to the ones I’m bound to for a grade.

Life’s so much simpler with my little green-and-white asterik and thought bubble. It wouldn’t seem so, but when you get past the immature, there are actually some great minds at Answers. I’ve gotten some awesome advice from law, med, and psych students, professionals, and some cool moms, such as yourself. But thanks for the concern!

And thanks to everyone who contributed!