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Tag: pain relief

Live Well Chiropractic CenterNewspain relief
Simple Stretches To Prevent Back Pain
By Dr. Kim Wermert Exercises

Simple Stretches To Prevent Back Pain

According to the U.S. Government’s National Center for Biotechnology Information, nearly 80 percent of people will deal with back pain at some point in their lives. Whether in a debilitating form or as an annoyance, back pain can often stop us in our tracks and make even common movements difficult.

The back’s musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support and stability to our bodies. And to keep this complex system functional, we need to exercise it. So while it may seem counter-intuitive to exercise a sore back, it is actually key to helping it heal and prevent pain from beginning — with your physician’s approval. Here are a few simple stretches to keep your back in great shape.

Arm Raises

Before you get out of bed in the morning, raise your arms slowly above your head and you take a few deep breaths.

Toe Touches

Once you sit up in bed and move your legs to the floor, bend over and touch your toes, then raise your hands above your head.

Trunk Rotations

The trunk rotation stretch can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.

Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Fully extend your arms out to the sides, with your palms face-down on the floor. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.

Return to the starting position and repeat step three on your left side, again holding for 15–20 seconds. Repeat five to 10 times on each side.

Pelvic Tilt

​​The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility.

Lie on your back with knees bent, feet flat and arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor.

Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. Hold for five to 10 seconds, then relax. Work your way up to doing 10 of these per day.

Are you experiencing lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

By Dr. Kim Wermert Orthotics

Support Your Body with Orthotics

Everything, both organic and inanimate, is built on a foundation. For humans, our foundation is the feet. If you spend a lot of time on your feet, are active, suffering from certain illnesses or are having pain in your legs or lower back, orthotics may be right for you. Here are more ways orthotics help support your health.

How Orthotics Help Common Conditions
Orthotics help treat chronic medical conditions, and provide therapy for more recent injuries, including:

  • Diabetes – Orthotics absorb shock, and provide a greater degree of cushioning than standard footwear. This support and protection reduces the amount of pressure and stress placed on the foot, and the level of wear and rubbing on the skin.
  • Flat feet – Having flat feet can result in ankle foot, and back pain, but orthotics can improve the positioning of the feet and lend added support.
  • Plantar fasciitis – This condition can cause heel pain and doctors may recommend wearing orthotics to provide support to the heel and foot.
  • Bursitis – Heels and toes can have inflamed sacs which can cause bursitis discomfort and pain. With orthotics that have heel and arch support, bursitis discomfort can be prevented.
  • Bunions – These painful bumps that grow at the base of the toes may result in foot deformities and are painful. Orthotics can minimize the pressure on the big toe.
  • Hammer toes – A side effect of bunions, hammer toes can cause pain and deformities on the second toe and ball of the feet. You can boost your feet support through orthotics. This also lessens the risk of worsening hammer toes.
  • Heel spurs – These are conditions characterized by excessive bone growth on the bottom or back of the heel. Swelling can be prevented by using the appropriate orthotic device.

How Orthotics Help Athletes
In addition to physical health, age and lifestyle impact your feet, too. Athletes find that orthotics help to absorb shock, reduce fatigue, and improve comfort, but most importantly, they can greatly reduce the risk of injury. With all of these elements combined into a custom, biomedical appliance that fits comfortably in your shoe, orthotics can greatly improve an athlete’s overall performance.

Prevent Further Injury
Everything is relative — your body included. It’s a living organism built on the teamwork of anatomy and physiology to support your health. Because of this, every experience impacts your entire body. If neglected, foot problems can lead to related issues in your legs and back. This can worsen or create muscle and tendon injuries. Orthotics aid in pain relief and injury prevention. Also, people with jobs that require standing for more than five hours a day find foot, leg and low back pain relief during shifts by wearing orthotics.

Find Support Through Professional Care
If your foot pain infringes on your wellness or persists, seek medical attention immediately. Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert and our team of healthcare professionals are dedicated to your health. We believe in collaboration and relationship-centered care. While we are experts in the technology and mechanics of the body, you are the expert of your history and experiences. Because of this, we work with you to create a custom treatment plan for your healing, including custom orthotics. Reach out to our team for a consultation today, or to schedule your complimentary 3D foot scan. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How To Know When It’s Time To Buy A New Mattress
By Dr. Kim Wermert Physio

How To Know When It’s Time To Buy A New Mattress

Mattresses are expensive. With some costing several thousands of dollars, it’s reasonable to delay this purchase. While a quality mattress can last up to nine years and still be in decent condition, here are some tell-tale signs it’s time to take the plunge and buy a new one.

Old Age

Even if your bed is still in great shape, it’s best to replace your mattress every seven to nine years. The main reason? Dirt. Even the most diligent housekeeping can’t stop your mattress from accumulating dead skin cells, pollens and even bodily fluids. The average person sheds a half-billion skin cells every day, and dead skin is a feast for dust mites. A study from The Ohio State University states the average mattress has anywhere between 10,000 to 10 million dust mites.

Allergens

Not only are dust mites disgusting, but they’re also a culprit for allergens. Dust and other allergens can accumulate in your mattress, leading to you waking up with a runny nose or sneezing. If you or your partner suffers from severe allergies or have asthma, we recommend replacing your mattress more frequently, and investing in a high-quality mattress protector.

Sagging

If your mattress has obvious signs of sagging or visible lumps, it’s definitely time to buy a new one. Mattresses are supposed to support your spine, and a sagging mattress means your spine will be curved while you sleep and your muscles will have to work harder to keep your body supported.

Noise

If your mattress makes noises when you get in or out of bed, or when you roll over, odds are the springs are not as effective as they once were. Not only is this annoying, but poor spring support can also mean waking up in pain from lack of support.

If you’re waking up frequently feeling stiff or sore, it’s best to make an appointment with your chiropractor. At Live Well Chiropractic Center, we’re here to help you live as pain-free as possible. From pain relief to nutritional support, call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation to learn more about the services Dr. Kimberly Muhlenkamp-Wermert offers. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Creative Ways To Stay Hydrated This Summer
By Dr. Kim Wermert Health

Creative Ways To Stay Hydrated This Summer

Now that weather is nice out, odds are you’re spending a lot of time outdoors. Hooray for fresh air and natural Vitamin D! In addition to following the American Academy of Dermatology’s guidelines for applying sunscreen, it’s important to stay hydrated, especially when exercising in the heat.

How Much Water Should I Drink?

According to Harvard Medical School, an average adult needs at least six cups of water a day to avoid dehydration. It is recommended to drink half your body weight in ounces per day. Also, it is possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you’re taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications and some antidepressants. For the exact amount of water you need, consult your physician.

Does Anything Other Than Water Count?

While some of us can drink nothing but plain water all day like a champ, not everyone feels the same way. It’s better to think of fluids as a traffic light. Considering your physician’s recommendations, think of non-carbonated spring or tap water as a green light so drink as much as you like. Unsweetened water that has been enhanced with electrolytes is the constant green arrow as far as hydration is concerned. Unsweetened herbal tea is also a green light as long as it is not caffeinated.

Speaking of caffeine, this is where the light changes colors to yellow. Use caution to proceed because caffeine can actually cause dehydration. Yes, that soda or regular iced tea is a fluid, but it’s not hydrating your body in a healthy way. And while an occasional glass of wine or bottle of beer is also a liquid, these drinks are red lights and can cause dehydration.

Pep Up Your Water And Stay Hydrated

A great way to add a little pep to your water is to add frozen organic berries or fruit slices. Even adding a slice of rind from a peeled orange, lemon or lime gives water a great flavor.

Eat Your Way To Hydration

Summer is the perfect season for watermelon, celery, grape tomatoes, cherry tomatoes and cucumbers, all of which are high in water. Stone fruits are another good choice. These fruits get their name from the pit or “stone” in their center that is encased in a fleshy outer area. These foods are all healthy, and they can help keep you hydrated.

At Live Well Chiropractic Center, we want all of our patients to live happy, healthy lives. We understand that nutrition is a huge part of your overall health and wellbeing, and are proud to offer a variety of supplements and support products. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How To Relieve Lower Back Pain
By Dr. Kim Wermert Exercises, Therapy

How To Relieve Lower Back Pain

If you’ve ever had pain in your lower pain, you know how much it hurts to move even your arms, legs or neck. A good way to stop constant low-back pain, aside from treatment, can be by exercising. It’s a bit of an oxymoron, sure, but exercise can help. Until you’re ready to go for a run or lift weights, consider swimming, a low-impact aerobic workout that relieves pressure on the joints and spine while exercising the muscles in the back.

What Causes Low-Back Pain?

Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. In addition, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing or walking.

The most common cause of low back pain is muscle or ligament strain. If you do not have a strong core, this can also cause low back pain from the strain of carrying extra weight.

Bulging or ruptured disks in your spine could also be the culprit. Disks are the cushions between the bones in your spine. The soft material inside a disk can bulge or rupture and press on a nerve, causing the pain.

In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis. In rare cases, it could be osteoporosis, when your spine’s vertebrae develop fractures from porous or brittle bones.

If your back pain is accompanied by pain radiating past your knees, unexplained weight loss, bladder/bowel problems or is a result of an injury, call your physician.

How Does Swimming Help Pain In Your Lower Back?

When you’re in the water, you’re in a non-weight bearing environment. This reduces stress on your joints and allows a greater range of motion. The hydrostatic pressure in a pool also increases blood flow to the muscles in your back.

Depending on the severity of the pain in your lower back, and of course with your doctor’s OK, start slowly with a simple walk through water that completely covers your core. The friction from the water gives a light resistance that will strengthen the muscles in your back, as well as your core. As you heal, work your way up into swimming laps or taking a water aerobics class.

Are you experiencing lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise and spinal health.

Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Her extensive understanding of body mechanics will get you feeling better! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

 

 

How Chiropractic Care Can Help The Healing of Bone Fractures As We Age
By Dr. Kim Wermert Elder Individuals

How Chiropractic Care Can Help The Healing of Bone Fractures As We Age

The old saying, “an ounce of prevention is worth a pound of cure,” is relevant when it comes to broken bones and healing – especially as we age.

A broken bone doesn’t heal as quickly when we are 50 as it did when we were 20. This is because of age, but also because of the physical changes that affect the skeletal system, such as osteoarthritis or osteoporosis.

Patients with osteoporosis are often more prone to fractures of the hip, spine and wrist. According to the American Chiropractic Association, “half of all women and a quarter of men older than 50 will break a bone due to osteoporosis.”

Lifestyle choices, such as inactivity, smoking, using alcohol in excess or a poor diet, also contributes to the risk of osteoporosis. Chiropractic care can help patients alter those life habits and improve chances for a better healing outcome after a fracture.

Aging also impacts the immune system and can disrupt the body’s normal inflammatory response to healing. This means an elderly person who falls could have a more serious bone fracture, such as a broken hip.

How Chiropractic Care Helps With The Healing Process

Chiropractic care can help as you heal and recover from a bone fracture. As chiropractors, we evaluate and test a patient’s bone density, and create an individualized plan to help regain and maintain optimal bone strength.

Manipulation treatments (also known as adjustments), along with rehabilitation, relaxation techniques, and nutritional and dietary supplement counseling are some common techniques used to help our patients heal faster and their body and bones become stronger.

Our focus is to help you and your broken bone heal well through increased mobility and range of motion.

Not only can these treatments help in your recovery – they are preventive in nature by strengthening your muscles, reducing stiffness, improving nutrition and reducing pain. Other benefits to chiropractic care after a bone fracture are:

  • Reducing risk of future fractures
  • Increased strength, balance, agility and flexibility

Women Have Their Own Unique Considerations

Women are more prone to losing bone density and strength that can factor into an increased risk for a bone fracture. This is especially true after a woman goes through menopause. Chiropractic manipulation, corrective exercise, and nutritional counseling help a woman’s body function and heal better. This helps the healing process after breaking a bone, but also serves as a preventive measure for later in life.

After The Fracture …

At Live Well Chiropractic Center, we help you heal from a fracture by relieving your pain, stabilizing your spine and joints, and creating a personalized wellness program. We are committed to keeping you healthy and your body stronger. With regular maintenance and adjustments, you will be at a lower risk for fractures. Contact us at 513-285-7482 to schedule an appointment. For more tips and our latest updates, be sure to check us out on Facebook, Twitter and LinkedIn.

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How To Stay Healthy This Winter With Chiropractic Care
By Dr. Kim Wermert Exercises, Physio

How To Stay Healthy This Winter With Chiropractic Care

Staying healthy during the long winter months is a challenge facing most of us. Not feeling well or dealing with an injury makes day-to-day life more challenging. Whether it’s the seasonal flu, winter sports injuries or just feeling the impact of the cold weather on your joints, chiropractic care is one way to proactively prepare for the change in temperatures and stay healthy during the winter.

Here’s how visiting your chiropractor during the winter months can help:

Reduce body stiffness

When the temperature drops, your muscles contract in an effort to keep you warm. Unfortunately this well-intended reaction often results in stiffness and less flexibility in your muscles or joints, making you more prone to discomfort and injury. An adjustment to your spine can help your spine stay properly aligned, which will relieve your body stiffness.

Prevent colds and flu

The spread of colds and flu is more prevalent in the winter. Combine that with compromised immune systems, sleep deprivation and stress, and it’s no wonder why most of us get sick in the winter. Spinal adjustments can boost your nervous system, which in turn can strengthen your immune system.

Heal sports injuries

If you’re a skier, snowboarder or like to exercise outside, chiropractic care can ensure your body is loose and properly aligned before you venture out into the elements. When your muscles are already warmed up and flexible, you are less prone to injury.

If you do sustain an injury, chiropractic care can help you rebuild your strength and coordination. This gives your body a chance to heal and correct itself naturally without medication or invasive procedures.

Relieve symptoms of Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a type of depression that occurs with the changes of season. While there is no cure for this, chiropractic care can regulate hormone production to the nervous system. Because the spine acts as the central nervous system’s communicator to the rest of the body, spinal adjustments can help you get better control of your feelings, thoughts and emotions.

Manage stress

Our muscles contract when we’re feeling stressed, resulting in tension in our shoulders, back, neck and other muscle groups. Muscles that are constantly tense impact the bones, tendons, ligaments, joints and nerves as well. When a chiropractor adjusts the spine, it relieves the pressure and results in an immediate sense of relief, which is freeing both physically and mentally.

If you’re ready to stay healthy this winter and alleviate the aches and pains the cold weather brings, give Live Well Chiropractic Center a call. We are available to answer any questions you have about joint or muscle stiffness, sports injuries, or the impact of Seasonal Affective Disorder on your body.

Contact us today at 513-285-7482 to schedule an appointment, or check us out on Facebook, Twitter and LinkedIn for our latest tips and updates!

contact Live Well Chiropractic Center

 

 

 

How To Fight Stress With Chiropractic Care
By Dr. Kim Wermert Physio

How To Fight Stress With Chiropractic Care

Stress can have an overwhelmingly negative impact on your body and your health. If left untreated, it can lead to other issues such as tension headaches, migraines, back pain, sleeplessness, anxiety, depression, and physical problems including high blood pressure and heart disease.

Stress can be debilitating, impacting your work, relationships and general happiness. Fortunately there is a way to deal with stress that doesn’t involve extreme measures or medicines with potential side effects. Because it takes a holistic, mind-body approach to treatment, chiropractic care has proven to be successful in helping to minimize stress and keep you focused and calm.

Here’s how visiting your chiropractor can help you alleviate stress:

Chiropractic care reduces muscle tension

Stress and muscle tension feed off each other. The more stress you feel, the more your muscles tense. The more your muscles tense, the more stress you feel. Muscle tension impacts your posture, and how you walk, sit or stand. It can also have an impact on your focus and your sleep. But a visit to your chiropractor can help. Your chiropractor can adjust your spine, relieving muscle tension and restoring your body’s natural balance.

Chiropractic care restores physical function

Your backbone is the pathway your brain uses to communicate to the rest of your body. It controls every organ, tissue and cell. So when you feel stressed, it impacts your backbone. A spinal adjustment from your chiropractor can restore function to your body. It increases nerve flow to your brain’s limbic system, which regulates your emotions. All of this makes you feel healthier, more energetic, more relaxed and less stressed.

Chiropractic care reinforces good nutrition

Many people turn to comfort foods during times of stress. Unfortunately, overeating or choosing unhealthy foods can make you feel sluggish, bloated and oftentimes even more stressed.

Good nutrition is the foundation of your overall health, and that includes your ability to deal with stress. When you eat clean and healthy, it can have a big impact on your stress level.

Your chiropractor does a lot more than spinal adjustments. Because they take a whole-person approach to care, chiropractors can coach you on full-body wellness. This includes exercise, physical therapy and lifestyle habits including nutrition, food and any supplements you may be lacking. After considering your whole medical history, chiropractors can help you build healthy and sustainable life habits that will help you reduce stress and feel better overall.

Are you tired of feeling the effects of stress? Are you ready to get some relief? At Live Well Chiropractic Center, we believe that life is too short to deal with stress and the pain associated with it. Contact us today to learn more about our services or to schedule an appointment. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Pros and Cons of Standing Desks
By Dr. Kim Wermert Physio

Pros and Cons of Standing Desks

If “sitting is the new smoking,” when can we stand? We sit at work, we sit at school, we sit as we drive from one place to the next and we sit on the couch when we get home. Since the average office worker spends about six and a half hours per day sitting at a desk, standing desks have been introduced as an alternative in the workplace. But do they really work? What are the pros and cons? Here are some things to think about as you decide if a standing desk is right for you.

Standing Desk Pros

  • It improves posture. Standing while working forces you to stand up straight and have good posture. Some employees report less back, neck and tailbone soreness.
  • It keeps the blood flowing. It’s harder to nod off or feel sleepy when you’re in a standing position, so you may feel more alert while standing at a desk. Work may feel more urgent, so you may be more productive as a result.
  • It reduces some types of diseases. Standing reduces the risk of developing diseases such as diabetes, cancer and heart disease. It can also reduce back and neck pain by 54 percent.
  • You will burn more calories. When you stand at a desk for 3-4 hours during the workday, your heart beats about 10 times more per minute. That’s the equivalent of running 10 marathons a year.
  • It’s easier to engage with co-workers. If you are in a shared office space, you are at eye-level with co-workers walking by, which may encourage brief exchanges that take the place of an email.

Standing Desk Cons

  • It can be uncomfortable. Some workers have complained about stiff legs, aching backs and sore feet after standing for long periods of time, especially if they have a health issue. Watch out for swelling in your feet and ankles, stiff knees and varicose veins.
  • It stifles the creative juices. Some workers have reported that creative work, like designing or writing, is more difficult to do in a standing position.
  • It’s hard to eat at your desk. Standing over your desk to eat lunch can be awkward and messy. It might be better to find a comfortable place to sit.

If you do decide to invest in the standing desk option, we suggest you consider the following:

  • Invest in an anti-fatigue mat. These are mats that cushion your feet and may reduce the discomfort in your body.
  • Wear supportive shoes. Standing all day won’t be possible in heels or in bare feet. Find a pair of shoes that will give you the support you need to be on your feet the whole day.
  • Take your time. Ease into your standing desk. You may need to work your way up to standing the whole day, and/or take frequent sitting breaks.
  • The best of both worlds. Consider a standing desk option that raises and lowers to allow you to both stand and sit throughout the day.

Do you have questions about the impact sitting or standing has on your body? Live Well Chiropractic Center is available to answer your questions, help you determine the cause of your pain and develop a treatment plan so you can start healing. Contact us today at 513-285-7482 to schedule an appointment! Be sure to check us out on Facebook, Twitter or LinkedIn for our latest tips and updates!

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How Chiropractic Care Can Help With Shoulder Pain
By Dr. Kim Wermert Physio

How Chiropractic Care Can Help With Shoulder Pain

Shoulder pain is one of the most common forms of chronic pain for many adults. Left untreated, shoulder pain can be debilitating, preventing you from enjoying your favorite activities, working, and even leading to problems including neck and back pain or numbness in the arm and hands.

As a ball and socket joint, our shoulders are responsible for a large range of motion. The great mobility our shoulders give us also means that frequent use puts a great deal of strain on the four rotator cuff muscles that help shoulders move and provide stability. It’s here that most people often have chronic pain. Because most shoulder pain is associated with repetitive physical use, it can impact both adolescents and adults.

What Causes Shoulder Pain?

Because our shoulders are so versatile and offer a wide range of motion for different activities, there’s also different types of pain we can experience in our shoulders depending on how we use them. The most common type of pain is bursitis or tendinitis, which occurs when the bursa, a fluid-filled sac that helps movement by protecting the shoulder joint, becomes inflamed.

Other common causes of shoulder pain are injuries, rotator cuff tears due to overuse, arthritis, spinal issues and a condition called frozen shoulder, which happens when the lining of the capsule of the ball socket becomes inflamed.

Early signs and symptoms of shoulder pain include inflammation,  pain and limited range of motion. Recognizing the signs of chronic shoulder pain early can play a vital role in preventing long-term damage, which can lead to permanent chronic pain. So if you think you might be experiencing shoulder pain that won’t go away within a few days, make sure to schedule an appointment to have it looked at.

How Chiropractic Therapy Can Help

If you’re suffering from chronic shoulder pain, chiropractic treatment is a great alternative to invasive surgeries or prescription medication. Using gentle readjustments, regular chiropractic treatments help reduce inflammation and pain while restoring your range of motion and improving muscle strength.

At Live Well Chiropractic Center, we believe in providing the best service and care by identifying the root causes of pain and helping get your body back to maximum function. Contact us today to schedule an appointment so you can start healing. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

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