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Is a journal your way to better health?

aduranplazola
Submitted by aduranplazola on

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do. Plus, how is writing your thoughts and feelings going to improve your health? Take our short two-question quiz to find out if writing could help you be the best you. 

True or false: Journaling can improve your mental well-being. 

True. If your first concern when reading this quiz was “How will I find time to do this,” chances are you are already stressed. Although some stress is beneficial, continued high levels of stress can wreck your life with headaches, upset stomachs, trouble sleeping, weakened immune systems and the list goes on and on. 

According to a study by the Cambridge University Press, the good news is that writing about stressful events can reduce stress and help you identify and solve problems. Even better, you don’t have to do it every day. The study recommends 15 to 20 minutes a day, three to five times over four months. 

True or false: Journaling can heal physical wounds faster. 

True. No, that is not a misprint. In 2013, New Zealand researchers found 76% of adults who journaled about their thoughts and feelings for 20 minutes, three days in a row, two weeks before having a biopsy were fully healed within 11 days. Of the group that did not journal, only 42% recovered as quickly.  

Still wondering if journaling can help you in life? We can’t promise that you will write the next blockbuster or become a leader who will be remembered for centuries, but there may be something to it as some of history’s most successful people from various professions kept journals, including Winston Churchill, Marie Curie, Benjamin Franklin, Thomas Jefferson, Frida Kahlo, George Lucas, Isaac Newton, Leonardo da Vinci and Mark Twain. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Eat healthy, exercise, get plenty of rest and write in a journal. What?! Just what you need, one more thing to do.

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6 pregnancy surprises uncovered (mums the word)

aduranplazola
Submitted by aduranplazola on

Surprise, you’re pregnant!  

Or maybe it’s more accurate to say, “You’re pregnant? Here come the surprises!” 

 Whether you’ve planned for this pregnancy or not, the unique process of pregnancy arrives with unexpected and sometimes delightful side effects. 

So here are six pregnancy surprises to know about:   

1. You’re growing a baby and an extra organ.

We know a woman’s body grows a baby during pregnancy, but how about that extra organ moms produce to care for their bundle of joy? The placenta is an organ that serves as a sustaining station, providing oxygen and nutrients for the developing fetus. It also removes waste products from the baby’s blood. Vaginal deliveries come with an after-birth; think “after party,” but less party because the placenta needs to be removed.   

2. Morning sickness won’t tell time.

Despite its name, nausea and vomiting can occur around-the-clock. Though most women only experience morning sickness during the first trimester, some go green with queasiness throughout nine months. In severe cases, morning sickness can cause dehydration or loss of pre-pregnancy body weight, requiring hospitalization with intravenous (IV) fluids and medication. Talk with a physician if your morning sickness just won’t quit.  

3. Take caution of joints + relaxin’.

The hormone “Relaxin” (yes, that’s the real name) loosens hip joints and the pelvis in preparation for a vaginal birth.  

Be aware that relaxin also works its magic on all joints, ligaments and muscles in the body. That means it’s easier to roll an ankle or feel wobbly knees. Plus, with lax ligaments and added baby weight, back discomfort may flare. Avoid injuries by not lifting heavy items, skipping high heels and prioritizing prenatal, low-impact strength exercises.  

4. You’re craving what?!?

Pickles and ice cream are classic pregnancy cravings, but what about chalk, soap, coffee grounds or soil? Cravings for non-food substances are called “pica,” a Latin word for magpie, a bird known for eating almost anything. 

“Cravings for earth substances such as chalk or clay is known as geophagia. Such cravings can be linked to iron deficiency,” explained Callie Crider, D.O, obstetrician/gynecologist with the Genesis OB/GYN Group. 

Although the body may yearn for non-edible oddities, say no to non-food items since they can be toxic to mom and baby. Instead, talk with your physician about the pica cravings and begin monitoring your iron intake, along with other vitamins and minerals.  

5. Docs approve depression meds.

The risk of birth defects from exposure to antidepressant medication is very low. On the other hand, untreated mental illness poses risks to a developing fetus. For example, a depressed woman is less likely to seek quality prenatal care and more likely to engage in unhealthy habits and behaviors like smoking or substance abuse. While doctors approve most antidepressant medication, it’s essential to recognize that approximately 30 percent of babies whose mothers take antidepressants will experience neonatal adaption syndrome, which can cause temporary jitteriness, irritability or difficulty breathing. Concerned? Bring up the topic during your next ob-gyn appointment.  

6. Your heart is full!

Mix extra hormone doses and life-changing events and you’re sure to have a heart full of emotions – but during pregnancy, that’s not all it’s full of. Blood volume increases between 30 and 50 percent during pregnancy. In addition to pumping more blood, the heart also pumps faster by 10 to 15 bpm. Typically, normal heart function will resume a few weeks after labor and delivery. In the meantime, mothers with pre-existing heart conditions should talk with their physician for the best ways to manage conditions and prevent complications.  

Have more questions? Uncovering more pregnancy surprises? Talk with your physician or reach out to Genesis Maternity Services at 740-454-4321. 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Surprise, you’re pregnant!  

Or maybe it’s more accurate to say, “You’re pregnant? Here come the surprises!” 

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It's in the bag - packing your lunch vs. eating out

aduranplazola
Submitted by aduranplazola on

It's easy to run to restaurants, fast-food joints, or cafeterias, however the portion sizes and extras (like French fries) are incredibly fattening. Eating this kind of food routinely can be unhealthy and expensive. Packing your own food gives you control over ingredients, portions and your budget.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

It's easy to run to restaurants, fast-food joints, or cafeterias, however the portion sizes and extras (like French fries) are incredibly fattening.

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Row, row, row your health

aduranplazola
Submitted by aduranplazola on

What is your ideal workout? Perhaps in as little as 20 minutes, working 86% of your muscles, completing a cardio workout, relieving stress and burning calories while having little impact on your joints. Sound too good to be true? Actually, rowers have known for decades that the often-overlooked rowing machine at the gym is one of the biggest secrets in fitness. 

 

Rowing works your upper back, pectorals, arms, abdominal muscles, obliques, calves and glutes. Yes, that is a lot for one exercise. Your legs do about two-thirds of the work while your upper body accomplishes the rest. Rowing could be the biggest time saver since the microwave. Only the results will be much better than burnt popcorn.  

 

Want more? Rowing will give it to you. In addition to working your muscles, it will also give you a cardio workout improving heart and lung health that often surpasses running for the same amount of time. And even better, it is much easier on your joints than a treadmill or pounding a blacktop path.  

 

“Rowing is what I would consider a super-exercise. You can achieve almost a total body workout in very little time. Besides being good for your muscles, it is going to work your heart which can also help prevent heart disease.”

 

As you probably know, most exercise is good for your mental health, but many rowers vouch for the calming effect of performing the rhythmic rowing motion. Rowers often state that rowing on a lake or river providers a calming sensation. However, if you don’t live near water, there are a variety of rowing machines in different price ranges. Plus, rowers can often collapse and fit under a bed if you are cramped for space.  

 

“Rowing is what I would consider a super-exercise. You can achieve almost a total body workout in very little time. Besides being good for your muscles, it is going to work your heart which can also help prevent heart disease,” said Monica Grygo, M.D., Genesis Primary Care.  

 

Twenty minutes for almost an entire body workout that benefits your cardio and mental well-being? It sounds like it is time to start a new workout. Before you start rowing or any other exercise program, please consult your family doctor.  

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

What is your ideal workout? Perhaps in as little as 20 minutes, working 86% of your muscles, completing a cardio workout, relieving stress and burning calories while having little impact on your joints.

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Garlic gnocchi

aduranplazola
Submitted by aduranplazola on

Love garlic? Give this quick and easy gnocchi recipe a try on a cold winter's evening. Eating garlic can improve blood pressure, lower cholesterol and reduce the risk of heart disease. 

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Makes 6 servings 
 

Ingredients  

  • 1 cup shredded mozzarella cheese 
  • 2 ounces cream cheese 
  • 1 egg yolk 
  • 1 egg 
  • 1 tablespoon flour 
  • 1 tablespoon Italian seasoning 
  • ½ teaspoon garlic powder 
  • 2 tablespoons butter 

 

Directions 

  • In a medium bowl, mix egg, egg yolk, coconut flour and Italian seasoning. Beat with a fork until well combined. Set aside. 
  • In a microwave safe bowl, melt mozzarella and cream cheese (about 60-90 seconds). 
  • Add cheese mixture to egg mixture and combine well. Place in fridge for 10-20 minutes until cold. 
  • Meanwhile, boil water in a large pot. Place balls into boiling water.  
  • After a few minutes, they will rise to the top. Once they all have risen to the top, remove from water. 
  • In a large pan, heat butter and garlic powder over medium heat. Place balls into pan and sauté each side until golden. Serve warm. 

 

Nutritional information (per serving)  

Serving size: 5 balls 

Calories 138 
Total fat 12g  
Cholesterol 91mg 
Sodium 174mg 
Carbohydrates 3g 
Fiber 0g 
Sugar 1g 
Protein 6g

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Love garlic? Give this quick and easy gnocchi recipe a try on a cold winter's evening.

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Want to take years off your smile?

aduranplazola
Submitted by aduranplazola on

If your smile doesn’t reflect the real you, maybe it’s time for a solution you can sink your teeth into—literally. Here are step-by-step tips to help. 

 

1. It may seem obvious, but the first order of business for a great-looking smile is to focus on the basics. Daily tooth brushing, flossing and regular visits to a dental health professional are the best ways to maintain healthy teeth and gums. 

 

2. The American Dental Association recommends you visit a dentist at least every six months if not more, and brush at least twice a day with fluoride toothpaste carrying the ADA seal of approval. 

 

3. Stop smoking. Tobacco use, stress, sleep loss, drug and alcohol abuse, lack of exercise and poor nutrition all impact your mouth too. 

 

4. It is important to watch the intake of sugar and surgery beverages. They increase plaque and acid that damage your teeth. 

 

5. Teeth-whitening products are becoming more popular. Try adding whitening toothpaste and mouth rinses to your daily routine. The upside to home remedies is they usually are a more affordable option.

 

6. Many dentists can provide at-home whitening kits that come with custom-fitted trays, which allow you to whiten your teeth on your own time. There are also in-office teeth-whitening treatments. While more expensive, they are the strongest form of teeth-whitening and can eliminate years of dental stains.

 

7. Dental implants are increasingly popular for those who want a minimally invasive way to replace teeth.

 

8. Good oral hygiene doesn’t just benefit your teeth and gums. Research shows a link between gum disease and other inflammatory conditions, including heart disease, diabetes, arthritis, kidney disease and some cancers. 

 

9. A study published in the Journal of Periodontology suggests the antioxidant catechin found in green tea and yogurt can help ward off gum disease when consumed frequently.

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

If your smile doesn’t reflect the real you, maybe it’s time for a solution you can sink your teeth into—literally. Here are step-by-step tips to help.

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Minimally invasive relief for diverticulitis

aduranplazola
Submitted by aduranplazola on

Half of Americans over 50 years old have pea-sized bubbles that push through weak spots along their large intestine’s wall. In fact, people can have hundreds of them. The bubbles form little pouches, and though the pouches themselves aren’t a problem (it’s called diverticulosis), if the pouches become inflamed or infected with bits of stool, trouble can fester (that’s called diverticulitis). These bulges can form anywhere along the 5-foot-long large intestine, yet they most commonly take shape within the colon’s lower left quadrant. 

 

The condition’s impact can range from uncomfortable to intolerable.  

 

“Diverticulitis has a wide spectrum in terms of severity. Most episodes are managed by a primary care physician who can prescribe antibiotics in an outpatient setting. On the other end of the spectrum, diverticulitis can lead to severe problems, including a ruptured colon that requires emergency surgery. There’s also everything in between,” said Adam Rothermel, M.D., Board-certified General Surgeon and Director of the Genesis Center of Surgical Excellence.   

 

Common symptoms associated with diverticulitis include: 

  • Abdominal pain on the lower left side – which can come on suddenly or start mildly and increase over days 

  • Fever 

  • Chills 

  • Nausea/vomiting 

  • Constipation  

  • Bloating 

 

Why do so many Americans get diverticulosis?    


Research shows that people most at risk for diverticulosis and diverticular disease, like diverticulitis  

  • Are males 

  • Are over 50 years old 

  • Are obese and don’t exercise enough 

  • Eat low-fiber diets (meaning, not enough leafy green vegetables, beans and legumes, grains or nuts)  

  • Eat a diet high in fat and red meat 

  • Take nonsteroidal anti-inflammatory drugs (like aspirin, ibuprofen, steroids or opioids)   

  • Smoke 

 

Dr. Rothermel said: “In America, because of our low fiber diet, our colon has to work harder to poop. Just like when you roll over the curb in your car and create a bubble on your tire because of the pressure, you can develop bubbles on your colon because of extra pressure. The best thing we can do is eat a lot of fiber (25 grams a day) and drink 6 to 8 glasses of water a day.”  

 

How is diverticulitis treated?  

People who experience symptoms of diverticulitis should see their primary care physician, as many mild cases can be treated with prescribed antibiotics. People who experience multiple episodes of mild attacks, or those who experience one or two episodes of more severe attacks, may consider talking with their physician about surgery. 

 

If surgery is elected, a colonoscopy is performed first to confirm diverticulitis and rule out other possible diagnoses.   

 

“The expectation with minimally invasive surgery for diverticulitis is that things will only get better, and the previous bowel problems should improve,” Dr. Rothermel said. “I love seeing people get back to enjoying their lives. It’s why I do what I do.”

 

Can problematic diverticulitis be treated with minimally invasive surgery? 


Surgically treating diverticulitis includes removing the involved portion of the colon, usually a 6-to-10-inch segment. Surgeons can use either minimally invasive or traditional techniques for the procedure, depending on the physician’s skillsets and what is best for the patient.  

 

“When patients are a good candidate for minimally invasive surgery, that is my preferred method,” said Dr. Rothermel, who uses the DaVinci Robotic Platform when performing minimally invasive surgeries at Genesis Hospital. “Patients who undergo minimally invasive surgery for diverticulitis receive a long list of benefits, including significantly less risk of developing a hernia from surgery. Approximately 20 percent of people who have the traditional surgery will develop a hernia – that’s 1 in 5 people. Thankfully, it’s very rare with the minimally invasive technique.”  

 

Other benefits of minimally invasive surgery for treating diverticulitis include:  

  • Shortened length of hospital stay (generally two nights, as opposed to four or five nights)  

  • Less pain and therefore less need for narcotic pain medication  

  • Smaller incision sites 

  • Less chance of infection at incision sites 

  • Faster recovery (with a return to full activity in 1 month, compared to 6 to 8 weeks)  

 

“The expectation with minimally invasive surgery for diverticulitis is that things will only get better, and the previous bowel problems should improve,” Dr. Rothermel said. “I love seeing people get back to enjoying their lives. It’s why I do what I do.” 

Half of Americans over 50 years old have pea-sized bubbles that push through weak spots along their large intestine’s wall. In fact, people can have hundreds of them.

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Does a weighted blanket help calm anxiety?

aduranplazola
Submitted by aduranplazola on

Weighted blankets have become a popular purchase in recent years as many find the blankets help promote sleep, calm anxiety and help with relaxation. The blankets weigh between 4 to 30 pounds and are made with heavy fabrics. The extra weight in these blankets adds pressure that mimics a therapeutic technique called deep pressure stimulation.  

 

 

Deep pressure stimulation uses pressure and weight to relax the nervous system as it has been shown to boost the production of serotonin. Serotonin is a hormone that maintains a person's mood and feelings of happiness. An increase in serotonin has been shown to relieve anxiety and stress. There's also evidence that deep touch pressure reduces cortisol (stress) levels. The relaxation benefit from lessening anxiety can help ease pain, improve one's mood and reduce stress, like the benefits of massage therapy. When wrapping the weighted blankets around the body, the same pressure is experienced. For many people who have anxiety, insomnia or autism, weighted blankets may provide more immediate relief than traditional therapies or medication. Research has shown that weighted blankets may help reduce symptoms and manage these conditions by producing a calming effect, and many users also improve their sleep quality.  

 

 

Weighted blankets can be used to help kids and pets with anxiety, but there are some things you should consider. For kids, use a smaller, lighter-weight lap pad. Lap pads are more compact than a weighted blanket and can be placed over a child's lap while sitting at a desk or on the floor. The size makes them more accessible for a child to use safely. Children under 3 years old should not use weighted blankets or lap pads due to the risk of suffocation.  

 

 

“Weighted blankets aren't for everyone,” said Thomas Rojewski, M.D., director of the Genesis Sleep Disorders Center. “Before using a weighted blanket, you should discuss it with your doctor. There are some health conditions that could be negatively impacted by these blankets.” 

 

 

Your doctor may not recommend a weighted blanket if you are experiencing any of the following: 

  • chronic health conditions 

  • menopause 

  • circulation issues 

  • respiration issues 

  • temperature regulation issues 

  

If you and your doctor agree a weighted blanket may help you, select a blanket that's close to 10% of your body weight and one made from natural fibers, such as cotton. Blankets made from synthetic fabrics such as polyester can be much hotter. 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Weighted blankets have become a popular purchase in recent years as many find the blankets help promote sleep, calm anxiety and help with relaxation.

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Steps to finding the right workout for you

aduranplazola
Submitted by aduranplazola on

Your life is not one-size-fits-all, so why should your workout be? Just because a workout is popular or works for someone else does not necessarily mean it is the best fit for you. When starting a fitness routine, it is important to focus on what fits your unique lifestyle, interests and fitness level.

 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Your life is not one-size-fits-all, so why should your workout be? Just because a workout is popular or works for someone else does not necessarily mean it is the best fit for you.

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Age backward with these 5 wrinkle-fighting foods

aduranplazola
Submitted by aduranplazola on

Ask anyone if they'd like to look and feel young, and the answer will be yes. Did you know certain foods can reduce signs of aging? Study shows that anti-aging foods can manipulate or delay skin aging and improve its quality. Taking care of your skin from within is more effective than using most topical products because creams and lotions do not penetrate the skin deep enough to make a big difference. That doesn't mean you should do away with your topical beauty regimens, such as using sunscreen, cleanser and moisturizer, but combine their use with these five beauty superfoods, and you've hit the jackpot.  

 

Start by directing your diet to complex carbs such as whole grains and naturally sweet foods with well-balanced sugar. Limit skin-damaging foods like refined carbohydrates and excess sugar: white bread, pasta and white rice. The following foods are a strong defense against wrinkles, texture and dull skin tone.  

 

 

Broccoli 

Coming in first with a high vitamin C content is broccoli. A quarter head of broccoli produces 100 grams of vitamin C; that's higher than the recommended intake of 90 milligrams. It's packed with the vitamin you need to promote collagen. When we age, the skin begins to sag. Collagen is a protein found in most of the body's structures, including the bones and skin. It gives your skin elasticity or the ability for the skin to bounce back from sagging and increases cell renewal which minimizes fine lines and wrinkles.  

 

Sweet Potato 

That lovely glow you've been looking for is hidden in a sweet potato. Yes, better than a tan, and rooted in research, sweet potato has proven to give a better-looking tan than the sun. A recent study presented by the University of Nottingham showed students who consumed carotenoid-rich foods had increased pigmentation than students who didn't. Sweet potatoes are rich in vitamin A which contains beta-carotene, a nutrient that is an excellent protection barrier from the sun. It provides a natural tan for your skin minus the damaging effects of the UV rays the sun produces. Roast your sweet potato in the oven for maximum flavor and nutrients. 

 

Dark Chocolate 

It is not just a treat but a dose of cocoa flavanol, a powerful moisture-retaining and skin-buffing anti-oxidant. Rough skin is another sign of aging. Exposure to free radicals in the air and manipulation from daily washing can dry the skin and roughen it. The anti-oxidant in dark chocolate protects the skin by increasing blood flow and securing moisture. Indulge sparingly as it may contain refined sugar. 

 

Greek Yogurt 

This two-in-one anti-aging food reduces skin inflammations such as acne and eczema, and it contains proteins that maintain your collagen. Your gut carries good bacteria called a microbiome. Microbiomes host your immune system and regulate your body's inflammatory response. Greek yogurt promotes healthy skin and brightens and tones its overall appearance. 

 

Salmon 

Lessen the dryness, increase the youthfulness. The omega-3 in salmon is vital in fighting irritants on the skin. It also boosts moisture in the skin. Studies show that people who eat omega-3 rich foods see a more youthful appearance on their skin than those who don't. Other sources of omega-3 include chia seeds, flax seeds and walnuts. We recommend mixing these up in your diet. 

 

Incorporating these age-fighting foods in your diet and maintaining a healthy topical skin routine will put you on the road to aging backward. 

 

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Ask anyone if they'd like to look and feel young, and the answer will be yes. Did you know certain foods can reduce signs of aging?

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