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Whole Grain Benefits

Cultivating Buckwheat – Grit | Rural American Know-How

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Add buckwheat to your crop rotation to improve your soil, feed your cattle, and make a healthy harvest of honey.

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Buckwheat is grown for its grain-like seed and eaten in many countries and regions around the world. It is named for the similarity of its seeds to those of beeches and because its uses are similar to wheat. The groats (peeled seeds) are often eaten as a porridge in Western Asia and Eastern Europe. And in Japan, as well as North and South Korea, the groats are traditionally processed into buckwheat noodles. Buckwheat is also becoming increasingly popular in Western Europe due to its health and nutritional properties.

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Buckwheat has many uses; It can be grown as a catch crop or made into flour for pasta.

People grow buckwheat for many reasons. Since buckwheat is a short-season crop, it fits easily between the crop rotations at times when the fields could otherwise lie fallow. It is economical to grow organically as the plant requires little fertilizer and no pesticides. Buckwheat can be grown as a cover crop to improve soil and suppress weeds, used as green fodder for cattle feed, and grown as a cover crop. Additionally, it’s a great source of nectar for honeybees, potentially producing honey yields of up to 450 pounds per acre.

The historical and economic importance of buckwheat

Buckwheat is believed to be native to Manchuria, China, and Siberia; It was likely first domesticated in Southeast Asia, and there is evidence that it has been in China since 5,000 BC. Is cultivated. The cultivation of buckwheat spread in the 14th. It was traditionally sown on burned, drained and worked bogs and did not require fertilization. Plus, it has improved the floors over time. The straw was used as litter for animals and the grain was made into pancakes or groats. Buckwheat was also one of the first crops that European colonists introduced to North America.

From the 15th century onwards, buckwheat was grown across Europe in areas where the climate and soil made it difficult to grow other types of grain. Since the introduction of the potato in Europe in the middle of the 15th century – potatoes are another crop that thrives on relatively poor soils – the importance of buckwheat as a source of food has declined significantly. Cultivation declined sharply in the 20th century following the widespread introduction of nitrogen fertilizers, to which maize and wheat are highly responsive. Lately buckwheat is gaining popularity again as nutritious and vegetarian foods become more and more popular.

Buckwheat is now grown as a staple food in some Central and Eastern European countries, as well as in most of the former Soviet Union. Russia, China and Ukraine are leaders in global buckwheat production. In the United States, buckwheat for grain is grown in New York, Pennsylvania, Michigan, Wisconsin, North Dakota, and several other states.

Buckwheat sowing

Plow your soil for several weeks before sowing your buckwheat seeds. Buckwheat thrives in soils that are easily penetrable and have good drainage; hard or loamy soils can lead to storage in plants. Although buckwheat has excellent acid resistance, it thrives best in neutral soils. It also grows better on low fertility soils than other grains; too much fertilizer reduces the yield.

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image Michael Feldmann

The seeds of buckwheat are similar to those of beech.

In general, a buckwheat crop removes about 30 to 50 pounds per acre of nitrogen, 30 pounds per acre of phosphorus, and 50 pounds per acre of potassium from your soil and what has previously grown in it. Don’t use chloride fertilizers on your buckwheat. Perform an application of nitrogen fertilizer at a maximum rate of 36 pounds per acre. Apply organic fertilizers well before planting buckwheat to ensure a good yield.

Sow buckwheat using conventional grain drilling technology. Rolling out after sowing promotes germination. When growing buckwheat for grain, sow the seeds about an inch deep at the rate of about 50 to 70 pounds per acre; when growing as a cover crop, sow at the rate of about 40 to 50 pounds per acre. Higher rates are needed when plant growth is likely to be slow, such as when the soil is cold, wet, or poorly prepared to be sown. Place your rows about 5 to 7 inches apart. (This sowing rate is based on a 90 percent germination rate. To determine the germination rate of seeds, sow 100 seeds – or let them germinate in a jar – and count the germinated.)

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When about three-quarters of your buckwheat seeds are brown and firm, harvest them carefully so as not to lose too much grain.

In order for the plants to set seeds and have time to mature, sowing should be planned by region so that once the flowering period has started (approximately four weeks after planting) it does not exceed 90 degrees Fahrenheit and the ripening period before the frost is at least 12 weeks. Check the local weather forecast to determine your sowing date. The ideal temperature for growing buckwheat is 70 degrees, with cooler nights at the end of the growing season to synchronize seed ripening.

Harvest time

Buckwheat is usually harvested after 10 to 12 weeks and the flowering sprouts can be used as green fodder 6 to 9 weeks after sowing. Unlike wheat and soy, varieties of buckwheat are not bred to dry out completely, so plants can be ready to harvest while they are still green or in bloom. Not all grains will ripen at the same time, so harvest when the maximum number of seeds are ripe – usually when about three-quarters of the seeds are brown and firm. Examine carefully as some of the hulls may be empty; in early frosts there is considerable grain loss.

When harvesting with a combine harvester, threshing is more gentle than with other grains so as not to lose a lot of grain during harvest. Set the grain or maize concave wide and set the speed of the fan and threshing drum to approx. 600 revolutions per minute. You can also harvest buckwheat by windrowing. To do this, cut and dry the grain a week before threshing so that the still somewhat unripe seeds can ripen and the yield increases. Winding is suitable for warmer regions where the plants have ripe seeds but have not lost most of their leaves. When steaming buckwheat, cut as high as possible so that the air can circulate better when drying.

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Buckwheat porridge. Because of its health and nutritional benefits, buckwheat has grown in popularity as a staple food in recent years.

The average buckwheat yield is around 500 to 1,500 pounds per acre. Clean and dry the buckwheat immediately after harvest. High crop moisture (more than 25 percent) can quickly lead to total spoilage. For seeds for production (dry at 104 degrees) and seeds for consumer goods (dry at 122 degrees), post-harvest drying of the harvest to approx. 14 percent is necessary.

Buckwheat honey

Commonly grown as a source of nectar for honeybees, buckwheat has grown in popularity in recent years as it is valued for its health benefits and ease of home making.

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Compared to lighter honeys, buckwheat honey has a darker color and a stronger taste, with an intense grain aroma to round it off. It is often used in traditional bakeries.

Buckwheat honey has many different properties. While the common types of honey are golden in color, buckwheat honey is dark amber in color, almost black, similar to forest honey. It is also a rarity in terms of taste: In contrast to most other types of honey, buckwheat honey has a strong, aromatic and subtly sweet taste, rounded off by an intense grain aroma.

Not everyone likes buckwheat honey because of its unusual taste. Also, this may be because we’re used to the sweeter taste of light honey. However, many traditional bakeries appreciate the dark color and intense aroma of buckwheat honey and use it to make bread, pies, cookies, and more.

Whether you want to harvest crops, protect and improve your soil, or produce honey, buckwheat is a versatile and sturdy option that has grown in places other crops may not.

Comparisons of buckwheat varieties

When looking to grow buckwheat, choose a variety that is compatible with your zone, climate, and growing purposes. Here are a few popular strains to try.

  • Common buckwheat Seeds are simply marketed as “common buckwheat,” with no cultivated variety. Most of these are “Manor”, ​​“Mancan”, or a mixture of both. Common buckwheat is often grown as a catch crop.
  • ‘Horizon’ is a large seeded variety that has had high yields in North Dakota and Canada. Compared to other varieties, it has a better test weight.
  • ‘Keukett’ is a new variety whose seeds are being collected for commercial trials in the Northeast.
  • ‘Coma’ is large and productive.
  • ‘Koto’ was made available to growers in 2002. It was commercially tested annually in New York from 1999 to 2001 and outperformed ‘Manisoba’ for stress tolerance and an average of 13 percent or more in yield.
  • ‘Manisoba’ has outperformed ‘Manor’ in New York tests by about 10 percent since 1995 and has been under contract since 2000. It is the mainstay of production in the northeast.
  • ‘Mansion’ and ‘One can’ are the standard varieties of buckwheat that were developed in the 1990s. Both have large seeds that are needed by customers making whole grain cereals or soba (buckwheat noodles).
  • ‘Jumping field’ is a large seed variety that has yielded higher yields than most other strains in North Dakota trials. ‘Springfield’, along with ‘Koban’, can have excellent yields in the Great Plains but may fare poorly in the northeast.

Learn more about what buckwheat can add to your diet and health in Buckwheat Should Be a New Staple Food.

Michael Feldmann is a farmer and writer by profession and hobby. It has been featured in numerous agricultural publications including Hobby Farms, Mother Earth News, Canadian Organic Growers, Farming Magazine, Farmers Weekly, Poultry World, and many others. Michael currently lives in Oklahoma and writes articles on any farm topic that interests him.

Updated on December 27th, 2021 | Originally published December 13, 2021

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Whole Grain Benefits

12 Best Snacks for Weight Loss

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  • Healthy weight loss snacks are nutritious, portioned and balanced.
  • Some examples are an apple with peanut butter, a banana and almonds, or a protein bar.
  • You can also try hummus and carrots, fruit and plain Greek yogurt, and homemade trail mixes.
  • Check out the Insider Health Reference Library for more advice.

If you and your doctor have decided that losing weight is the best course of action for your health, then lifestyle and diet changes are likely needed.

That can mean replacing high-calorie snacks that lack nutrients, like potato chips, with healthy snacks like fresh fruits and vegetables.

“Unfortunately, many American snack foods are highly processed, high in calories and low in nutritional value. These types of snacks can make you feel sluggish and lead to weight gain,” says Amber Ingram, a registered dietitian at Ohio State University Wexner Medical Center.

On the other hand, she says that a healthy, balanced snack can boost your energy and provide your body with the nutrients it needs. Ingram says some rules of thumb for healthy snacking are:

  • Nutritious, meaning they contain a nice mix of vitamins and minerals.
  • Portion controlled, like a single apple or orange.
  • Balanced, meaning ideally it contains protein and one complex carbohydrate – which helps to keep you full. A healthy fat can also be a great addition, but it’s not necessary for a balanced snack.
  • About 150-250 calories

Here are 12 healthy snack ideas recommended by nutritionists.

1. An apple and natural peanut butter

  • One medium apple: 95 calories
  • One tablespoon of natural peanut butter: 95 calories
  • Total calories: 190

Snacks that contain protein can help you feel full for longer, which can reduce overeating and subsequent weight gain.

Natural peanut butter is a great source of plant-based protein, and apples are high in soluble fiber, which studies have shown may help promote weight loss and reduce the risk of cancer.


diabetes

, and cardiovascular diseases.

2. Cottage cheese and pineapple

  • 1/2 cup cottage cheese with 2% milk: 90 calories
  • Half a cup of pineapple: 41 calories
  • Total calories: 131

In addition to the protein that keeps you full, cottage cheese is also packed with calcium, which can support bone health.

You can pair it with pineapple, which contains bromelain — a compound with anti-inflammatory benefits that may also aid in digestion, says Ingram.

Plus, a sweet, healthy fruit like pineapple, melon, or mango is perfect for adding a flavor explosion to a snack.

3. Fruit and plain Greek yogurt

  • A cup of strawberries: 53 calories
  • A can of plain yogurt: 100 calories
  • Total calories: 153

While yogurt may seem like a healthy choice, many flavored varieties are loaded with added sugar. Added sugar can easily lead to excess sugar consumption, which has been linked to obesity.

You can avoid added sugars by opting for plain Greek yogurt, says Alicia Beltran, MS, a nutritionist at Baylor College of Medicine.

Add flavor and sweetness by adding your fruit of choice. Berries, including strawberries, blueberries, and blackberries, are a great option because they’re loaded with antioxidants that help reduce the risk of conditions like kidney and cardiovascular disease caused by free radical damage.

Plus, Greek yogurt contains probiotics, which may have benefits like maintaining a healthy microbiome and cardiovascular health.

4. Hummus and carrots

  • Two tablespoons of hummus: 60 calories
  • A cup of raw carrots: 50 calories
  • Total calories: 110

This snack has two benefits: First, the hummus is a good source of protein and fiber, both of which help keep you feeling full and satisfied, Beltran says. And second, carrots contain beta-carotene, which is converted into vitamin A by your body. Vitamin A can benefit your eyesight, immune system, and cholesterol.

Eating more vegetables in general can also help


weight loss

because vegetables are more filling, which a 2014 study of overweight adults found may help control hunger.

5. Cream cheese with cashew nuts as a side dish

  • A light mozzarella string cheese: 50 calories
  • A quarter cup of cashews: 197 calories
  • Total calories: 247

The combination of spreadable cheese and cashews packs healthy fats and proteins that don’t cause a blood sugar spike that might make you tired and sluggish later, says Allison Childress, PhD, nutritionist and assistant professor in the Department of Nutritional Sciences at Texas Tech University.

Choosing light or low-fat versions of snacks like cheese is an easy way to cut fat and calories on your weight-loss journey.

Plus, nuts like cashews, almonds, walnuts, and macadamias are heart-healthy and can help lower “bad” cholesterol levels.

6. A banana and almonds

  • One medium-sized banana: 105 calories
  • A quarter cup of almonds: 207 calories
  • Total calories: 312

“This snack combines the carbs of bananas with the fat, fiber and protein of almonds for a balanced, filling snack,” says Childress.

The banana is high in potassium, and nutritionists recommend bananas as a weight-loss snack. This is because bananas contain pectin and


resistant starch

, that’s enough.

Note: This snack has a little more calories than the others on this list, so it might not be a snack you want to reach for every day.

7. Wholemeal Toast with Peanut Butter

  • A slice of whole wheat bread: 110 calories
  • One tablespoon of natural peanut butter: 95 calories
  • Total calories: 205

Bread is often vilified in weight loss diets like keto and Whole30 for its high carb content. But if you eat the right type of bread, you can still enjoy a slice every now and then.

In fact, a small 2012 study found that overweight participants who ate bread as part of a restricted-calorie diet were more likely to stick to the diet than those who were told to avoid bread altogether.

Just be sure to avoid white bread and other refined grain options like bleached flour. These typically have little to no fiber. Instead, opt for whole grain breads, which provide more fiber and nutrients like B vitamins, iron, and folic acid.

You should also consider toasting your bread, as research suggests it can lower the glycemic index — a measure of how likely a food is to spike blood sugar. However, more studies are needed to determine how much toasting lowers the GI for whole grain bread and how this might affect weight loss.

8. A protein bar

  • One Quest protein bar: 190 calories

If you’re looking for easy on-the-go snacks, try some protein bars. However, be sure to read the label and make sure they aren’t loaded with added sugar.

A 2020 review found that a high-protein diet can be beneficial for losing weight and preventing weight gain over the course of six to 12 months, whether you’re on a low-calorie diet or not. Additionally, the review found that a high-protein diet may promote feelings of fullness or satiety.

Childress recommends Quest bars, which contain about 15 grams of fiber, 21 grams of protein, and just 2 grams of sugar. Other brands with a healthy balance of fiber and protein and low in sugar include ONE and Alani Nu, says Childress. Experiment with different protein bars and find out which ones are your personal favourites.

Best protein bars

Checking the protein bars


Amazon

We test and recommend the best protein bars. Check out our selection:

9. Homemade Trail Mix

  • A quarter cup of trail mix: about 160 calories

Of course, buying pre-packaged trail mix is ​​an option, but Beltran suggests going the DIY route because you can more easily control total calorie count by choosing what’s in it. Beltran says some healthy options should be included:

  • almonds
  • cashew nuts
  • pecans
  • Dark chocolate chips
  • raisins
  • Dried cranberries

Since trail mixes usually contain high-calorie foods like dried fruit and nuts, moderation is key. Make sure you measure out a quarter cup before snacking instead of eating straight from a bag for portion control.

10. Crispy chickpeas and a hard-boiled egg

  • 1/4 cup crispy chickpeas: 161 calories
  • One large hard-boiled egg: 78 calories
  • Total calories: 149

Roasting chickpeas makes them nice and crispy — a bonus if you’re trying to lose weight, as researchers have found that foods that make a lot of noise when eaten lead people to eat less overall.

Also, eggs are good for weight loss as they are high in protein and nutrient dense while being low in calories.

11. Fruit smoothie with protein powder

The total calorie count depends on the ingredients you choose for your smoothie. In general, opt for a mix of fruits and vegetables such as:

  • 1 medium banana (105 calories) and a bunch of baby spinach (27 calories): About 132 calories
  • 1 medium apple (65 calories) and a handful of celery (20 calories): About 85 calories

One thing to keep in mind about smoothies is that they contain less fiber than if you were to eat those foods whole. As a result, your blood sugar may be more likely to rise. To slow digestion and prevent a spike in blood sugar, add a scoop of protein powder to your smoothie.

12. English muffin with avocado

  • One half of a whole wheat English muffin: 65 calories
  • A quarter of an avocado: 81 calories
  • Total calories: 146

Avocados are high in healthy mono- and polyunsaturated fats and rich in nutrients that make them good for heart, eye, and skin health. Plus, the fiber in whole grains can help you feel fuller and promote good gut health.

A 2019 study found that among non-obese people, those who consumed avocados were less likely to gain weight than those who did not consume avocados.

Insider snack

There are so many options for delicious and nutritious healthy snacks to eat while trying to lose weight. Be mindful of portion sizes and always remember that moderation is key.

Also, Beltran says you should make sure you’re really hungry before grabbing a snack, rather than just eating out of boredom, stress, or distraction.

The right healthy snacks will keep you full until your next meal and can help you lose weight.

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Whole Grain Benefits

5 Morning Routines Tips for Holistic Heart Health

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By by now you probably know that keeping your heart healthy is just as important as keeping the rest of your system feeling good and working properly. But when it comes to your ticker, it certainly doesn’t hurt to get full advice from a cardiologist on how best to do it. Mona Shah, MD, a cardiologist also trained in holistic integrative medicine, several lifestyle factors play a role in heart health, including diet, exercise, sleep, and stress.

This is why it’s so important to look at all of the factors that affect your heart health, and not just cardiovascular fitness or cholesterol levels. Enter: holistic integrative medicine.

What exactly is holistic integrative medicine?

It is a comprehensive and informative approach to treating the patient because diagnosis and treatment looks at the whole person – their diet, stress levels, sleep intake, exercise schedule, vitamin intake, supplements and more to reduce their risk of heart disease and other complications later in life.

“Often patients are just given medication without really addressing the underlying causes of inflammation, blockages, diabetes, high blood pressure, high cholesterol, and more, all of which can lead to heart disease,” explains Dr. shah “There are definitely cases where we need drugs, but what is the best way to integrate these two different approaches? [medication and lifestyle changes] That’s what I believe most strongly.” She not only believes it for her clients, but also practices it herself, beginning her day with specific rituals designed to keep her mind and body healthy.

dr Shah’s morning routine to promote holistic heart health

“Morning is a great way to start habits that can set the tone for the day, because all too often we get out of bed with a list of everything we need to do and stress levels start to rise,” says dr shah “I’m not a morning person at all, but this morning routine was such an important positive change I’ve made in my life that anyone can do.”

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“After dropping my boys on the doorstep of school, I have about 2030 minutes for me before I have to get ready for work,” she says. This is how she spends it.

She drinks water with turmeric and lemon after waking up

“I start with a tall glass of warm water with lemon and turmeric because turmeric has so many health benefits and drinking warm water as a first drink is so calming,” says Dr. shah Additionally, turmeric can promote gut health and kick-start the digestive process, and it is anti-inflammatory, which boosts the immune system.

She practices gratitude

After drinking her water, Dr. List three things she’s grateful for to encourage positive feelings and keep stress levels from rising early in the day. “Stress itself is a big risk factor for heart disease, so simple breathing techniques, meditation, yoga, or journaling can help, even for five minutes a day,” she says. “Writing in a gratitude journal and showing kindness releases a variety of feel-good hormones that can lower your risk of heart disease. Gratitude has been shown to improve quality of life, lower cortisol levels, relieve depression and boost immunity, so don’t skip it.”

Then she meditates for 5 minutes

“I breathe in slowly through my nose and I usually say a mantra like ‘I am’ as I breathe in, and I visualize love coming into my heart before I breathe out,” says Dr. shah “With that exhale I could say ‘at peace’ and imagine love going out into the world.”

She wakes up the body with a short yoga flow

“I then do a few yoga poses, such as the sun salutation, to get my body moving before taking a shower, as yoga has a variety of health benefits, including lowering stress levels, improving blood pressure, and enhancing immunity and inflammation. ” She says.

To start your day soaking up the sun like Dr. Greetings Shah, Check out how to do the following yoga flow:

In general, exercise helps reduce heart disease risk, manage weight, reduce stress and improve our mental state — Shah says even just 30 minutes of walking a day can improve mood, tame stress and protect the heart. So swap out yoga for any workout that makes you feel good. Bonus points if it gets your blood pumping.

She puts off breakfast a few hours

“I typically do intermittent fasting, so along with black coffee with a shot of stevia, I don’t eat my first meal until 11 a.m. or noon,” says Dr. Shah risk of heart disease. I’m a vegetarian, so the night before I usually make overnight oats with sprouted gluten-free oats and unsweetened almond milk, blueberries, chia seeds, hemp hearts, and a pinch of powdered cinnamon and stevia.” Other suggestions include whole wheat toast with avocado, chia seeds, and crumbled feta; smoked salmon and Greek yogurt; nut butters and berries; or hummus with egg and vegetables.

Oh hello! You look like someone who loves free workouts, discounts on cutting-edge wellness brands, and exclusive Well+Good content. Join Well+, our online community of wellness insiders, and unlock your rewards instantly.

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Whole Grain Benefits

Consume these nutrient-rich, whole foods to glow on your wedding day

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From salmon to beetroot—here’s all you need to incorporate into your diet

Time to have healthy foods! (Photo: Getty/Thinkstock)

Wedding day is, undoubtedly, one of the most special days for anyone. Thus, people end up spending months to make sure all the arrangements are perfect and in place. However, amidst this hustle-bustle, many tend to forget their self-care routine which is crucial to glow on your big day. You may have the best hair and make-up artist in place but nothing beats the glow that comes from within.

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Wondering how to amp up your fitness and nutrition game? Nutritionist and diet coach Minaschi Pettukola is here to the rescue. This wedding season, incorporate these colourful, varied, nutrient-rich, whole foods suggested by Pettukola and make sure that you shine not just on your wedding day but for days to come.

salmon

Salmon is a powerhouse of essential fatty acids and is very rich in omega. It is the perfect recipe all on its own for glowing skin and shining hair.

Turmeric

Every Indian household is familiar with the benefits of turmeric. It is an age-old staple in our kitchens and is excellent in healing damaged skin and can repair sun-damaged skin.

Garlic

Garlic is known to reduce and fight off any skin infections. It is also recognized for boosting immunity which is of prime importance nowadays.

Citrus Fruits

Citrus fruits can easily be added to your breakfast as oranges and grapefruit. They promote healthy collagen production and can fight inflammation and toxicity.

greens

Greens like spinach, kale, broccoli, mustard and fenugreek leaves are rich in antioxidants, calcium and folate, necessary to keep your skin healthy and glowing.

bedroot

Beetroot is an exceptionally rich source of antioxidant compounds which repair skin cells, promotes new skin growth and younger cells.

Whole grains

Whole grains are rich in fiber and nutrients, especially in these days of highly processed and nutrient-depleted foods. Whole grain foods help tilt the balance towards a healthier diet.

Others

Other foods which make a big difference to enriching your diet are eggs, nuts and seeds, pro and prebiotics, lentils and green tea.

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📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

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