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In the athletic world, many nations have long strived for developing competitive advantages in sports by employing various scientific methods to improve the athletes’ peak performance in hope of winning competitions. Developing effective methods to help the athletes quickly recover from muscle fatigue after exercise training or fierce competitions and to help them achieve the best physiological situations is deemed essential, especially prior to international competitions. Acupuncture, one of the traditional Chinese medicine (TCM) techniques, has long been used in clinic to treat illnesses or release pains for thousands of years; it was also known to help in recovering from muscle fatigue after exercise.  

From the scientific perspective, athletic ability can be a combination of various elements, including muscular strength, speed, power, muscular and cardiopulmonary endurance, flexibility, agility, and balance and coordination, among others. Cardiopulmonary endurance is perhaps the most essential element for all types of sports. VO2max is a fundamental indicator for measuring the cardiovascular endurance. The level of VO2max is one of the critical elements for succeeding in endurance sports because an upper limit of oxygen consumption does exist for each person. 

 

During the normal exercise training, it is important to properly adjust the quantity of exercise, according to the regularity of dynamic changes in athletes, to prevent them from excessive exercise training or unbearable load. Prior to competitions, however, designing effective methods to help the athletes achieve the best situation so as to outperform others is immediately necessary. Since muscle fatigue was reported to closely relate to human performance (Bigland-Ritchie and Woods, 1984; So et al., 2007) and acupuncture has been regarded as an effective method to improve the rate of muscle recovery after exercise (Ehrlich and Haber, 1992; Qu et al.,1993; Lin et al., 1995;Wang et al., 1999), this study aimed to conduct scientific experiments on selected athletes to investigate in-depth the effects of acupuncture stimulation on recovery abilities.

 

 

 

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Research by Hiroaki Nanba, Ph.D., a professor of microbial chemistry at Kobe Pharmaceutical University in Japan, shows that one powerful mushroom can be used to treat cancer. Dr. Nanba administered Maitake mushroom to cancer patients. The patients took no anticancer drugs. Yet the mushroom helped to halt the cancer’s progression. Memorial Sloan-Kettering is one of the world’s premier cancer centers. Their experts are also recognizing the anticancer effects of this mushroom. They’ve completed trials that show it helps breast cancer patients.

 Researchers found that this mushroom had anti-tumor effects also enhances immune function. Maitake also contains a highly-concentrated cancer-fighting compound known as D-Fraction. According to a 2009 study published the Journal of Cancer Research and Clinical Oncology, Maitake D-Fraction activates cells that help fight cancer and other health dangers. This includes T-helper cells, which direct your immune system to focus exactly where it’s needed most, macrophages, which engulf and consume cellular debris while keeping cells healthy, and natural killer (NK) cells that target tumor cells and destroy them.

 Among the cancer patients Dr. Nanba treated, 86.4 percent saw an increase in NK cells. Maitake D-Fraction also suppresses production of other immune cells and so brings your immune system into perfect balance. Dr. Nanba says this potent substance is most effective against breast, liver and lung cancer.

 Maitake can be found in health food stores. Look for formulas that combine Maitake powder and D-fraction.  Maitake D-fraction is available in both liquid and tablet form. A recommended formula yields at least 15 mg of D-fraction and 500 mg of Maitake powder.  You can also try the dried mushroom itself. Experts suggest a daily dose of 3-7 grams.

 

 

 

 

 

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This post comes from my colleague, Dr. Marty Eisen. A new study by the American Association for Cancer Research supports recommendations by the World Cancer Research Fund to limit red meat intake and avoid processes meats to reduce risk of digestive organ cancer.

 Dietary protein is made up of amino acids, which can be turned into "biogenicamines." Previous research has shown that the processing and storage of red meat, like liver and salami, increases amine concentrations. When these amines are in the presence of nitrites, they create "nitrosamines,"which have been linked to cancer. Moreover, the heme iron (found in red meat) may increase the formation of nitrosamines.

 A new study investigated whether people's DNA-repairing enzymes could limit the damage. A wide array of genetic variables were tested by using collected data from 355 bladder cancer cases and 409 controls. They found that the link between red meat and bladder cancer was significantly higher in people with a certain genetic makeup.

 These results support recommendations by the World Cancer Research Fund to limit red meat intake, and to avoid processed meats to reduce risk for stomach and bowel cancer. It also suggests that exposure to red meat can affect secondary organs, like the bladder as well as the stomach and intestines.

 Red Meat Linked to Another Type of Cancer

"Two components of red meat combined with alteration in DNA repair increase risk for bladder cancer," American Association for Cancer Research, October 17,2012. 

In Chinese medicine, we see tumors as physical stagnations in the body. Qi (energy) must flow smoothly to preserve health. Emotions, such as depression or stress causes the body processes to slow down and tighten up. When this happens, qi does not move. Qi moves the body fluids and body. Qi stagnation causes blood and fluid stagnation. When blood and fluids coagulate, tumors form.

 Toxins, such as nitrosamines create heat and inflammation in the body. This interferes with the smooth flow of qi, blood and fluids, and hence tumors will form.

 In addition to avoiding know carcigens, TCM (Traditional Chinese Medicine) recommends regular maintenance acupuncture treatments to keep the qi, body and fluids moving, as part of a preventative care routine. A monthly interval for these maintenance treatments is optimal, especially during periods of stress.

 

 

 

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It seems that stress has become an all too familiar work companion for most people. Whether caused by work relationships, getting to and from work, or the work itself, stress shows up and the effects of it come in many forms.

 What is stress?   It’s a normal physiological response to the demands of life, the physical adaptation to deal with the impending dangers of the natural world.  It can help improve your chances of survival by increasing hormone levels, heart rate, breathing and mental awareness. Stress can even assist you to work and perform more effectively when needed for your job when the pressures on.

 Our bodies are designed to help us react to stressful events.  At the first sign of a threat, whether real or perceived, our sympathetic nervous system activates and facilitates our “fight or flight” response.  Our heart rate increases, our pupils dilate, and our digestion temporarily shuts down, directing more blood to our extremities, so that if need be, we can either fight what is threatening us or turn and run if it is too formidable. 

 When we are healthy and the stress is short-lived, we are usually able to recover without too much wear and tear on our overall health.  However if stress is on-going for a long period of time or becomes extreme, our emotional health and ultimately, our physical health begins to suffer.

 The flight or fight response is great if we’re avoiding a car accident or responding to a bear sighting on a hike.  However, it the “threat” is a demanding boss, nasty co-worker or even a worrisome situation that is not being resolved, this response does not serve us as intended.  Quite often, the stress in our lives is long-term and as a result we find ourselves in a constant state of “flight or fight.”  Over time, this condition takes its toll. Cortisol, the body’s stress hormone elevates, blood pressure increases, and our immune function is suppressed. If not relieved, these symptoms will become worse and can develop into anxiety, depression, fatigue, digestive problems, tight shoulders, and tension headaches.  This continual stressed state is detrimental to your reserves of vitality and energy which begins to interfere with your ability to fight off disease. 

 

 

 

 

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Where does customer loyalty come from?

Think about those brands that you purchase from over and over, even when there are cheaper options out there. Do you usually fly on a particular airline? Do you buy your coffee from the same place every morning? Do you recommend a specific restaurant whenever out-of-towners ask for suggestions?

Often, the reason we stay loyal to brands is because of their values. The best brands strive to combine physical, emotional, and logical elements into one exceptional customer -- and employee -- experience.

 

When you successfully create a connection with your customers and employees, many of them might stay loyal for life -- and you'll have the chance to increase your overall profitability while building a solid foundation of brand promoters. But achieving that connection is no easy task. The companies that succeed are ones that stay true to their core values over the years and create a company that employees and customers are proud to associate with. That's where company vision and mission statements come in. A mission statement is intended to clarify the 'what' and 'who' of a company, while a vision statement adds the 'why' and 'how' as well. As a company grows, its objectives and goals may change. Therefore, vision statements should be revised as needed to reflect the changing business culture as goals are met.

 

 

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Where does customer loyalty come from?

Think about those brands that you purchase from over and over, even when there are cheaper options out there. Do you usually fly on a particular airline? Do you buy your coffee from the same place every morning? Do you recommend a specific restaurant whenever out-of-towners ask for suggestions?

Often, the reason we stay loyal to brands is because of their values. The best brands strive to combine physical, emotional, and logical elements into one exceptional customer -- and employee -- experience.

When you successfully create a connection with your customers and employees, many of them might stay loyal for life -- and you'll have the chance to increase your overall profitability while building a solid foundation of brand promoters. But achieving that connection is no easy task. The companies that succeed are ones that stay true to their core values over the years and create a company that employees and customers are proud to associate with. That's where company vision and mission statements come in. A mission statement is intended to clarify the 'what' and 'who' of a company, while a vision statement adds the 'why' and 'how' as well. As a company grows, its objectives and goals may change. Therefore, vision statements should be revised as needed to reflect the changing business culture as goals are met.

 

 

 

 

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Scorched Earth Marketing "Why We Can’t Have Nice Things"

There is a desperation at play in most marketing organizations. A low grade panic to solve for short-term needs  --  the lead goal that month, for example, or a choice media placement. Attention is as fleeting as Snapchat videos, and for many companies, grabbing a moment of it can feel like gasping for oxygen. I get it. I have been there myself, so I'm not passing judgement.

The enemy of remarkable marketing is impatience.

There is so much competition for attention these days that the moment a blue ocean channel or new marketing strategy opens up, marketers flock to make the most of it. At the root of the problem is the channel-based mentality that causes us to obsess over hacks and mechanics more than a great message and engaging experience.

But then something happens. We cross the line into a sort of scorched earth marketing mentality where we forget the reason consumers were drawn to that channel to begin with -- and we beat the living daylights out of it.  We start to solve for our own goals, instead of our customers’.

New channels emerge in part because we marketers ruin old ones.

Our earnest exploration of emerging channels all too often turns into rabid gaming of the system if we aren’t careful. And consumers, exhausted by our antics, are forced to move on to find new communication and content channels free of spam and brands. It happened with email. It’s happening with content. And if we think messaging and video are any different, we’re kidding ourselves.

 

 

 

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We love to run experiments. We love to throw bold ideas at the wall to see if they stick, tinkering with different factors, and seeing how what happens can be incorporated into what we do every day. To us, it’s a very hot topic -- we’re writing about it whenever we can, and trying to lift the curtain on what, behind the scenes, we’re cooking up on our own marketing team.

But we’re going to let you in on yet another secret: Experiments are not designed to improve metrics. 

What Is an Experiment?

In a forward-thinking marketing environment, it's easy to forget why we run experiments in the first place, and what they fundamentally are. That's why we like referring to the term design of experiments, which refers to "a systematic method to determine the relationship between factors affecting a process and the output of that process." So, much like the overall point of conducting experiments in the first place, this method is used to discover cause-and-effect relationships.

To us, that informs a lot of the decision-making process behind experiments -- especially whether or not to conduct it in the first place. In other words, what are we trying to learn, and why?

Experiments Are Quantitative User Research

From what I’ve seen around the web, there seems to be a bit of a misconception around experimentation -- so please, allow me to set the record straight. As marketers, we do not run experiments to improve metrics. That type of thinking actually demonstrates a fundamental misunderstanding of what experiments are, and how the scientific method works.

 

 

 

 

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For some, breakfast is the most important meal of the day. But for others who manage to squeeze some gym time into their everyday routine, pre- and post-workout foods can be just as important.

We tapped Bob Seebohar, sport dietitian and exercise physiologist, for 50 snacks that offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid with recovery. While everyone’s nutritional requirements and preferences are different depending on their goals and activities, you actually don't need to eat much to work out for 60 minutes or less, says Seebohar, so keep these in mind for your longer sweat sessions. Read on for what to eat before a workout, plus the snacks to grab after.

Pre-Workout Snacks

The body builds muscle and recovers 24 hours a day, not just at the gym. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can. If you prefer to eat before exercising, or if your workout will last longer than an hour, Seebohar suggests grabbing a snack about 45 to 60 minutes in advance and keeping it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat). Find what works for you by trying one of these 25 options.

 

 

 

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It’s the workout everybody brags about doing, day in and day out, because they have bodygoals that they’re here to, err, hit. But guess what? HIIT, or high-intensity interval training, wasn’t meant to be done every day. And if you’re able to actually bust out that level of intensity seven days per week (or even five or six days), you’re likely doing it wrong.

I know, it’s not what you want to hear. But when HIIT workouts were first developed, these super-quick, seven- to 10-minute routines were sent into the universe so that you could perform your chosen form of cardio at maximum effort, says Joey Thurman, certified personal trainer and author of 365 Health and Fitness Hacks That Could Save Your Life. “The idea is to elevate your heart rate for a brief period, followed by resting for a given period,” he explains. “You can train in a 1:1 work-to-rest ratio (sprint for 30 seconds, rest for 30), a 1:2 ratio (sprint for 30 seconds, rest for 1 minute), a 1:3 ratio (sprint for 30 seconds, rest for 1.5 minutes), and so forth.” The key, he says, is to go at your maximum effort during the sprints.

A lot of studies that show the benefits of extremely intense, short bouts of exercise are a result of those working at their give-it-all-you-got effort, says Dalton Wong, certified personal trainer and author of The Feel Good Plan: Happier, Healthier, and Slimmer in 15 Minutes a Day. “True HIIT is like sprinting, and it should make you feel like your gas tank is completely empty,” he says. So if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse.

Which means: If you’re able to go for even one second longer—or pencil in another HIIT session tomorrow—you probably didn’t go hard enough. We hate to be so blunt, but that's the truth. Most people aren't used to pushing themselves as hard as necessary for HIIT, especially a HIIT workout that's as short as 7 or 10 minutes, because it's extremely uncomfortable.

 

 

 

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Yes, constipation is a little awkward to talk about, but it’s way worse to suffer in silence. And you’re far from alone if you commonly experience the telltale signs: bloating, pain when you try to poop, and trouble relieving yourself regularly. In fact, 42 million Americans deal with constipation every year.

Pinpointing what’s causing you to be plugged up can be tricky. Traveling a lot, changing your work schedule, and skipping workouts all can cause a change in your bathroom habits, says Jordan Karlitz, M.D., a gastroenterologist and assistant clinical professor at Tulane University School of Medicine.

Insoluble fiber bulks up stool, which makes it easier to pass through your system, while soluble fiber attracts water, which helps your body process the fiber without discomfort, says Gina Hassick, R.D. Just be sure to add fiber to your diet slowly to let your body adjust without gas and stomach pain, Hassick says. The next time you need help keeping things moving, turn to the 11 foods that help you poop below.

1. Oatmeal

The oat grains in oatmeal contain soluble fiber that help with digestive issues and support heart health—talk about a win-win! And it’s hard to be bored with oatmeal when you have all of these ideas to take it from ordinary to outstanding.

 2. Water

H20 can’t stop, won’t stop with the health benefits. It not only keeps you hydrated, it also helps make bowel movements more regular. Yet another reason to hit the water cooler, stat.

3. High-Fiber Cereal

Start your day right with a bowl of high-fiber cereal. Just make sure the brand you pick contains 5 or more grams of fiber per serving, like All Bran and Fiber 1, Karlitz says.

 

 

 

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We’ve been there: skipping off to the grocery store, armed with five-day menus and visions of becoming meal-prep pros—only to see that most of the fresh food we’ve bought can’t last the week without becoming susceptible to wilt, mold, and sketchy odors.

Depending on how you go about it, meal planning can be the bane of your existence or your weekly lifesaver. And while it does require a bit of thinking in advance, we’re all about helping you make it the latter with easy ideas to save both time and money. The first step is to choose food items that can keep for more than just a couple of days once prepped.

 

Get started with this handy guide of 19 foods, from pulses to produce to proteins, that will last at least four days once prepped, including bonus tips to keep them in the best condition possible throughout the week. (Want more recipes and tips? Check out our super-simple meal-prep guide.

 

 

 

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Yoga is an ancient Indian philosophy that dates back thousands of years. It was designed as a path to spiritual enlightenment, but in modern times, the physical aspects of Hatha yoga have found huge popularity as a gentle form of exercise and stress management. There are many different varieties of yoga, but each one essentially relies on structured poses (asanas) practiced with breath awareness.

 

Researchers have discovered that the regular practice of yoga may produce many health benefits, including increased fitness and normalisation of blood pressure. Yoga is a renowned antidote to stress. Over time, yoga practitioners report lower levels of stress, and increased feelings of happiness and wellbeing. This is because concentrating on the postures and the breath acts as a form of meditation.

 

The classical techniques of yoga date back more than 5,000 years. The practice of yoga encourages effort, intelligence, accuracy, thoroughness, commitment and dedication. The word yoga means ‘to join or yoke together’. It brings your body and mind together, and is built on three main elements – exercise, breathing and meditation.

 

 

 

 

 

 

 

 

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It is hard to be stressed when a purring cat crawls into your lap, or the wet nose of a dog nudges your hand.Studies have demonstrated a lower level of cortisol (the stress hormone associated with anxiety and depression) in pet owners and an increase in dopamine (a chemical associated with positive feelings) after just five minutes with a pet.

 

Pet ownership has powerful mental health benefits through their unconditional love and companionship. But it’s not just our furry friends who are good for our health – even fish help with stress. Studies have shown that watching fish in an aquarium can be a powerful relaxant.

 

The physical benefits of pet ownership are well established. Dog owners are more active than their pet-free counterparts, and taking time out to walk and exercise with pets; or even patting a dog has been shown to reduce blood pressure.

 

So in moments of stress or after a long day, spend some time with your cat or take a walk with your dog. You could even walk your neighbour’s dog if they don’t get out so often. Or maybe set up an aquarium for your viewing pleasure.

 

 

 

 

 

 

 

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Facebook users commonly have hundreds of friends, but do these online friendships offer the same health benefits as ‘real’ friendships? Studies have suggested that some forms ofonline connections bring health benefits but others do not. Face-to-face friendships in the real world are known to be associated with lower mortality.

Friendship is not just about fun and camaraderie; strong friendships lower our levels of chronic stress and may even extend our lives. Adults with strong social support have a lower risk of significant health problems, including infection and depression.

Recent studies have found a link between poorer health and social isolation. Biomarkers, such as blood pressure and body mass index, were found to be worse in those with weaker social ties.

As we age, friendships also play a role in keeping our minds sharp. A 2012 study found that feelings of loneliness increased the dementia risk in older people.

 

So get out there, keep your connections real and where possible aim for in-person discussion in place of a digital dialogue. Chances are you'll feel better, and might even live longer for it!

 

 

 

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Facebook status, Twitter feed, Instagram, Snapchat, emails, selfies…welcome to life in the digital age. Social media updates on friends and acquaintances are constant, detailing enviable holidays, incredible food, pedicured feet in exotic locations and enthusiastic use of adjectives. This constant barrage of information has nurtured a phenomenon known as FOMO (fear of missing out), an acronym emblematic of our times.

In the not-too-distant past, train commuters stared out of windows with wandering eyes, read books, or chatted with friends. The modern commute now reveals a singular phenomenon – people head down, scrolling, swiping and zooming luminescent screens. Smartphones have made the internet accessible to anyone, anywhere, introducing a thoroughly contemporary problem – when do we ‘switch off’?

Digital technology brings an endless flow of information into our lives, which can be challenging and stressful. Meanwhile, social media pressures us to disclose personal information and experiences.

 

 

 

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You should book a consultation to go over your expectations with the dermatologist or esthetician you’ll be seeing, says Rodriguez. They’ll be able to review the most appropriate home-care products and discuss pre- and post-care precautions, she says. If your skin is infected, inflamed, or if you have eczema or open acne lesions, call the office to see if you can reschedule your appointment. Why? Because microneedling could spread bacteria around your face and possibly cause further infection. Want to try an at-home device? “Be sure to consult your dermatologist to make sure this treatment is right for you and if the products you use can be accompanied with microneedling,” says Engelman.

What’s the Pain Like?

While every person’s pain tolerance is different, most experts describe the sensation associated with microneedling as a tolerable discomfort. Generally, it can be performed without any numbing solution or anesthesia (though if you get it done at a doctor’s office, you may be able to opt for a numbing product if you feel you need it). “There is typically no pain associated with a needle length less than .5 millimeters,” says Jamie O'Banion, president and co-founder of Beauty Bioscience, the makers of GloPRO, an at-home microneedling device that uses .3 millimeter needles. That being said, expect some redness post-procedure (this should die down in a few hours).

 

 

 

 

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Headaches and migraines are a curse to all modern, fast paced metro dwellers that they have been battling with.

After a diet plan and exercise regimen is in place with relaxation and breathing techniques, a simple reflexology & acupressure routine helps in preventing headaches

Select a place which is not cluttered and airy to practise reflexology 

Rub a warm lavender/ lemon grass based essential oil on the palms 

Start by pressing the centre of the right palm with left thumb ,holding for 5 seconds and releasing for 3 seconds. Do this for 10 rounds.

Repeat the sequence in the left Palm.

Press the centre of the right thumb with left thumb and index finger, holding for 7 seconds and releasing for 5. Repeat sequence on left thumb. 

Rub both palms to create heat for 20 seconds and relax and breathe deep for a couple of minutes.

 

Repeat this entire sequence daily twice ! 

 

 

 

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Weight Gain Artificial sweeteners increase your appetite thus increasing calorie consumption, which ultimately leads to weight gain. You tend to eat larger portions when you eat foods with artificial sweeteners. Most of the foods sweetened with artificial sweeteners are high in carbohydrates.

Diabetes Artificial sweeteners may disrupt body's ability to regulate blood sugar, causing metabolic changes that can be a precursor to diabetes. According to the recent reports, too much consumption of artificial sweeteners instead of sugar is one of the major causes of diabetes.

 

High Blood pressure and cardiovascular disease The risk for coronary heart disease gets significantly elevated in those who consume more than two artificially-sweetened beverages a day. It has the same effect as sugar sweetened foods. It increases the risk of cardiovascular disorders.

 

 

 

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It's almost midnight. You are watching a late night show and a sudden craving for potato chips hits you. Your hand reaches for them and before you know it, you are binging on whatever junk food you can find in the kitchen.

Almost all of us have been down this road at least once in our lives. 

Although midnight snacking can be stress relieving on certain occasions, it can cause several health problems. One often hears that the biological clock regulates the calorie expenditure in the body. During the day, when you are fully active, your metabolic rate is high. However, it is extremely low at night, when you sleep. Naturally, midnight-snacking is bad for your health.

A recent study has established that late-night binging can cause several problems apart from sleeping disorders and weight gain. The research shows that this bad habit can affect your vital organs such as heart, kidney, liver, and even brain. It is, therefore, essential to know when and what to eat.

The topic of late-night snacking isn’t new. So, you probably wouldn't give a second thought to any of this. Your organs, however, have a different take on this bad habit. Let’s hear it from them!

 

 

 

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