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“Can I get all the nutrients I need from food?” a patient will occasionally ask. On the surface, this makes sense. After all, if you are eating a whole, fresh, unprocessed foods diet, shouldn’t you be able to get an abundant supply of vitamins, minerals, antioxidants and other nutrients?
Photo credit: Shutterstock
Unfortunately, things aren’t that easy. Even with a perfect diet, the combination of many things—including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment—make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.
Simply put, the evidence shows we cannot get away from the need for nutritional supplements.
Doctors used to think you got all your vitamins and minerals from food. Any extra nutrients were excreted, or worse, became toxic. But the tide is shifting. Doctors now prescribe over $1 billion in fish oil supplements. Most cardiologists recommend folate, fish oil and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins.
Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population—including omega-3 fats, vitamin D, folate, zinc, magnesium and iron—have been well documented in extensive government-sponsored research.
Four main reasons we are nutrient depleted
There are numerous reasons most of us are nutrient malnourished, anything from eroding topsoil depleting our mineral supply, to a toxic environment and the abundance of junk food many Americans eat. If I had to narrow nutrient depletion down to four primary reasons, this is what I would say:
1. We evolved eating wild foods that contained dramatically higher levels of all vitamins, minerals, and essential fats.
2. Because of depleted soils, industrial farming and hybridization techniques, the animals and vegetables we eat have fewer nutrients.
3. Processed factory-made foods have no nutrients.
4. The total burden of environmental toxins, lack of sunlight and chronic stress lead to higher nutrient needs.
These are among the reasons why everyone, at the very least, needs a good multivitamin, fish oil and vitamin D. I also recommend probiotics because modern life, diet and antibiotics, as well as other drugs, damage our gut ecosystem, which is so important in keeping us healthy and thin.
Nutrient deficiencies and "diabesity"
Paradoxical though it might seem, obesity and malnutrition often go hand in hand. Processed, high-sugar, high-calorie foods contain almost no nutrients, yet require even more vitamins and minerals to metabolize them. It’s a double whammy.
Obesity and diabetes both stem from malnutrition. Experts have described diabetes as starvation in the midst of plenty. The sugar can’t get into the cells. Your metabolism is sluggish, and the cells don’t communicate as a finely tuned team.
Nutrients are an essential part of getting back into balance and correcting the core problem, which is insulin resistance.
There are two ways in which supplements work:
- They make your cells more sensitive to insulin and more effective at metabolizing sugar and fats.
- Special fibers (that I will discuss in a minute) can slow the absorption of sugars and fats into the bloodstream.
This leads to a faster metabolism, more balanced blood sugar, improved cholesterol, less inflammation, fewer cravings, more weight loss and more energy.
If you have diabesity—and keep in mind most people do to some degree—I recommend additional nutrients to reset and correct metabolic imbalances, improve insulin function, balance blood sugar and reduce inflammation. But first, let’s delve a little further into this perplexing topic.
Why are nutrient studies so confusing?
I’m sure you are confused by conflicting studies about supplements. One day folic acid is good; the next it is found to cause cancer. One day vitamin D is a lifesaver; the next it is found to be not helpful.
This media whiplash is enough to make you give up altogether. The problem with these studies is that they treat nutrients as drugs, where researchers give one nutrient alone and see what happens.
But nutrients work as a team. Broccoli is great for you and can help prevent and cure many diseases, but if all you ate was broccoli, you would get sick and die. You need to eat a well rounded diet to stay healthy. Similarly, nutrients work synergistically to maintain the proper balance in your body.
Potential problems with choosing supplements
You know what you are getting when your pharmacist fills your prescription. The government makes sure of it. Over-the-counter supplements are not controlled in this same way. Manufacturers often cut corners and this can become problematic for the average consumer.
The issues you might experience with over-the-counter supplements that you buy at your local drugstore or warehouse store include:
1. The form of the nutrient may be cheap and poorly absorbed or used by the body.
2. The dosage on the label may not match the dose in the pill.
3. It may be filled with additives, colors, fillers and allergens.
4. The raw materials (especially herbs) may not be tested for toxins, such as mercury or lead, or may not be consistent from batch to batch.
5. The factory in which it is produced may not follow good manufacturing standards, leading to inconsistent quality.
I use supplements in my practice as a cornerstone of healing and repair, so I have investigated supplement makers, toured factories and studied independent analyses of their finished products. I have learned there are a few companies I can rely on, many of which you can find in my online store.
Whether you follow my product recommendations or not, be sure to pick quality supplements and ones that contain nutrients and compounds that research has shown to be helpful in the treatment of diabesity and insulin resistance.
Think of them as part of your diet. You want the best-quality food and the best-quality supplements you can buy. Guidance from a trained dietitian, nutritionist, or nutritionally oriented physician or health care practitioner can be helpful in selecting the products that are right for you.
If you haven’t done so already, I encourage you to read my book, The Blood Sugar Solution, which provides a comprehensive nutrient plan that discusses the benefits of each supplement. To get you started, I will discuss how the supplements I recommend benefit you and then tell you my basic plan.
The basic nutrient plan
Everyone reading this blog should get on the basic plan of supplements and stay on them for life. Even if you are “cured” of diabesity, you will need to keep taking them, because you need special vitamins, minerals and herbs to help compensate for your genetic tendency toward insulin resistance.
Let’s take a few moments to review the specifics about each of these supplements or ingredients to understand why they are so important in the treatment of diabesity.
High-quality, high-potency, complete multivitamin
The right multivitamin will contain all the basic vitamins and minerals. Keep in mind that getting the optimal doses usually requires two to six capsules or tablets a day. Some people may have unique requirements for much higher doses that need to be prescribed by a trained nutritional or functional medicine physician.
Note that B complex vitamins are especially important for those with diabesity, as they help protect against diabetic neuropathy, or nerve damage, and improve metabolism and mitochondrial function. Antioxidants such as vitamin E, C and selenium are also important as they may help reduce oxidative stress, which is a significant cause of diabesity.
The vitamin D deficiency is epidemic, with up to 80 percent of modern day humans deficient or suboptimal in their intake and blood levels. Depending on what’s in your multivitamin, I recommend taking additional vitamin D. Vitamin D3 improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome.
There are several important things to keep in mind when taking vitamin D:
- Take the right type of vitamin D—D3 (cholecalciferol), not D2. Most doctors prescribe vitamin D2. Do not take prescription vitamin D; it is not as effective and not very biologically active.
- For serious deficiencies, you may need more vitamin D, as much as 5,000 to 10,000 IU a day for three months or more. Do this with your doctor’s supervision, if needed.
- Monitor your vitamin D status with your doctor. Get your blood level to 45 to 60 ng/dl. Be sure to request the right blood test, which is the Vitamin D 25 Blood test to accurately check vitamin D levels.
- Give time to fill up your tank. It can take six to 12 months for some people. The average daily dose for maintenance for most people is 1,000 to 2,000 IU a day.
Omega-3 fatty acids (EPA and DHA)
These important fats improve insulin sensitivity, lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots and lower the risk of heart attacks. Fish oil also improves nerve function and may help prevent the nerve damage common in diabetes.
Diets low in magnesium are associated with increased insulin levels, and magnesium deficiency is common in diabetics. Magnesium helps glucose enter the cells and turn those calories into energy for your body.
Some people with severe magnesium deficiency may need more than the amount outlined below. If you are concerned you may be severely deficient, discuss the details with your doctor.
Diarrhea is often a sign that you are getting too much magnesium. If this occurs, just back off on the dose, and avoid magnesium carbonate, sulfate, gluconate or oxide. They are the cheapest and most common forms found in supplements but are poorly absorbed. Switch to magnesium glycinate. If you tend to be constipated, use magnesium citrate.
People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.
Alpha lipoic acid
Alpha lipoic acid is a powerful antioxidant and mitochondrial booster shown to reduce blood sugar and heal a toxic liver. It may also be useful in preventing diabetic nerve damage and neuropathy. It can improve the clearance of glucose from the blood by 50 percent.
Chromium and biotin
Chromium is very important for proper sugar metabolism and insulin sensitivity and can help you make more insulin receptors. Biotin has been shown to enhance insulin sensitivity, lower triglycerides, reduce expression of cholesterol-producing genes and improve glucose metabolism.
A number of herbs, including cinnamon and catechins from green tea, are helpful in controlling blood sugar and improving insulin sensitivity. Green tea can even increase fat burning and metabolism. The best products provide combinations of herbs in one supplement.
PGX is a very viscous fiber from a Japanese tuber or root combined with seaweeds into a super fiber. It has profound effects on insulin, glucose and hemoglobin A1c.
PGX reduces the absorption of sugars and fats into your bloodstream and helps control appetite, weight loss, blood sugar and cholesterol.
When taken before meals with a glass of water, it can be a critical component to overcoming diabesity. It can lower your insulin response after a meal by 50 percent, while lowering LDL cholesterol by 20 percent and blood sugar by 23 percent. I have had patients lose up to 40 pounds just by using this super fiber.
Protein powder for your shakes
I strongly encourage the use of a high-quality, hypoallergenic rice, pea, hemp, chia or soy protein powder. Some of these powders are anti-inflammatory and support detoxification. Soy protein from whole soy foods with isoflavones can lower blood sugar and cholesterol.
A protein shake also makes an excellent breakfast and snack option, helping balance your blood sugar and heal your liver. See here for great shake recipes (and some other easy breakfast ideas).
My basic nutrient plan
Now that you understand what these vitamins and nutrients do for your body, you might be wondering what your daily regimen should be. Below, I provide an overview of what I suggest for basic supplementation for my patients. All of the supplements should be taken with a meal, such as breakfast and dinner; PGX fiber should be taken before meals, as directed. Click on the links to purchase top-quality versions of these supplements in my store.
- A high-quality multivitamin and mineral—you can find an array of multivitamins at my store. This is the one I frequently recommend, especially if you have any degree of diabesity. To find out the degree of diabesity you have, log in and take this quiz.
- 1,000 to 2,000 IU of vitamin D3,once a day with breakfast—you can get this as a liquid or
- 1,000 to 2,000 mg of omega-3 fats (should contain a ratio of approximately 300/200 mg of EPA/ DHA), twice a day, once with breakfast and once with dinner
- 100 to 200 mg of magnesium, twice a day, once with breakfast and once with dinner—you can find several forms in my store, including citrate and glycinate.
- 300 to 600 mg of alpha lipoic acid twice a day, once with breakfast and once with dinner. Note the multi I recommended above contains 600 mg of alpha lipoic acid.
- 200 to 600 mcg of chromium, once a day (up to 1,200 mcg a day can be helpful). The multi I recommended above contains 500 mcg of chromium
- 1 to 2 mg of biotin, twice a day, once with breakfast and once with dinner. The multi I recommended above has 4 mg of biotin.
- 125 to 250 mg of cinnamon, twice a day, once with breakfast and once with dinner
- 25 to 50 mg of green tea catechins, twice a day, once with breakfast and once with dinner
- 5 grams of PGX, three times a day, 15 minutes before each meal with 8 ounces of water
- (Optional) A hypoallergenic protein powder to add to a morning protein shake. 1 to 2 scoops of rice, soy, hemp, pea, or chia protein powder for breakfast. Follow the directions on the label. This can be added to your UltraShake.
In addition to these, most people should use high-quality probiotics, but this is optional.
Many of the components listed can be obtained by taking combination supplements. Getting these ingredients in the listed dosage ranges is important. So be sure to look for combination supplements that match my recommendations as closely as possible. And to make it even simpler for you, I have sourced the best brands I could find to create supplement kits so you can get all you need in one click—follow the links to learn more about my Blood Sugar Solution Basic Plan Supplement Kits—Option 1 and Option 2.
I hope this blog provides you a better understanding about supplements and choosing the right formula for your needs. While many people do very well with this basic program, more advanced conditions require additional supplements. I highly recommend talking with an integrative nutritionist or physician to address your unique needs.
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By Tom Duszynski
The coronavirus is certainly scary, but despite the constant reporting on total cases and a climbing death toll, the reality is that the vast majority of people who come down with COVID-19 survive it. Just as the number of cases grows, so does another number: those who have recovered.
In mid-March, the number of patients in the U.S. who had officially recovered from the virus was close to zero. That number is now in the tens of thousands and is climbing every day. But recovering from COVID-19 is more complicated than simply feeling better. Recovery involves biology, epidemiology and a little bit of bureaucracy too.
How does your body fight off COVID-19?<p>Once a person is exposed the coronavirus, the body starts producing <a href="https://www.mblintl.com/products/what-are-antibodies-mbli/" target="_blank">proteins called antibodies to fight the infection</a>. As these <a href="https://www.statnews.com/2020/03/27/serological-tests-reveal-immune-coronavirus/" target="_blank">antibodies start to successfully contain the virus</a> and keep it from replicating in the body, symptoms usually begin to lessen and you start to feel better. Eventually, if all goes well, your immune system will completely destroy all of the virus in your system. A person who was infected with and survived a virus with no long-term health effects or disabilities has "recovered."</p><p>On average, a person who is infected with SARS-CoV-2 will feel ill for about seven days from the onset of symptoms. Even after symptoms disappear, there still may be small amounts of the virus in a patient's system, and they should stay <a href="https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html" target="_blank">isolated for an additional three days</a> to ensure they have truly <a href="https://health.usnews.com/conditions/articles/coronavirus-recovery-what-to-know" target="_blank">recovered and are no longer infectious</a>.</p>
What about immunity?<p>In general, once you have recovered from a viral infection, your body will keep cells called lymphocytes in your system. These cells "remember" viruses they've previously seen and can react quickly to fight them off again. If you are exposed to a virus you have already had, your antibodies will likely stop the virus before it starts causing symptoms. <a href="https://dx.doi.org/10.5114%2Fceji.2018.77390" target="_blank">You become immune</a>. This is the <a href="https://www.ncbi.nlm.nih.gov/books/NBK27158/" target="_blank">principle behind many vaccines</a>.</p><p>Unfortunately, immunity isn't perfect. For many viruses, like mumps, immunity can wane over time, leaving you <a href="https://www.sciencedaily.com/releases/2016/04/160421145747.htm" target="_blank">susceptible to the virus in the future</a>. This is why you need to get revaccinated – those "booster shots" – occasionally: to prompt your immune system to make more antibodies and memory cells.</p><p>Since this coronavirus is so new, scientists still don't know whether people who recover from COVID-19 are <a href="https://www.cdc.gov/coronavirus/2019-ncov/hcp/faq.html" target="_blank">immune to future infections of the virus</a>. Doctors are finding antibodies in ill and recovered patients, and <a href="https://www.cdc.gov/coronavirus/2019-ncov/hcp/clinical-guidance-management-patients.html" target="_blank">that indicates the development of immunity</a>. But the question remains how long that immunity will last. Other coronaviruses like <a href="https://doi.org/10.1002/jmv.25685" target="_blank">SARS and MERS produce an immune response</a> that will protect a person at least for a short time. I would suspect the same is true of SARS-CoV-2, but the research simply hasn't been done yet to say so definitively.</p>
Why have so few people officially recovered in the US?<p>This is a dangerous virus, so the Centers for Disease Control and Prevention is being extremely careful when deciding what it means to recover from COVID-19. Both medical and testing criteria must be met before a person is <a href="https://www.cdc.gov/coronavirus/2019-ncov/hcp/disposition-in-home-patients.html" target="_blank">officially declared recovered</a>.</p><p>Medically, a person must be fever-free without fever-reducing medications for three consecutive days. They must show an improvement in their other symptoms, including reduced coughing and shortness of breath. And it must be at least seven full days <a href="https://health.usnews.com/conditions/articles/coronavirus-recovery-what-to-know" target="_blank">since the symptoms began</a>.</p><p>In addition to those requirements, the CDC guidelines say that a person must test negative for the coronavirus twice, with the <a href="https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/care-for-someone.html" target="_blank">tests taken at least 24 hours apart</a>.</p><p>Only then, if both the symptom and testing conditions are met, is a person officially considered recovered by the CDC.</p><p>This second testing requirement is likely why there were so few official recovered cases in the U.S. until late March. Initially, there was a <a href="https://www.nytimes.com/2020/03/18/health/coronavirus-test-shortages-face-masks-swabs.html" target="_blank">massive shortage of testing in the U.S.</a> So while many people were certainly recovering over the last few weeks, this could not be officially confirmed. As the country enters the height of the pandemic in the coming weeks, focus is still on <a href="https://www.cdc.gov/coronavirus/2019-nCoV/hcp/clinical-criteria.html" target="_blank">testing those who are infected</a>, not those who have likely recovered.</p><p>Many more people are being tested now that states and private companies have begun <a href="https://www.cdc.gov/coronavirus/2019-ncov/cases-updates/testing-in-us.html" target="_blank">producing and distributing tests</a>. As <a href="https://www.dispatch.com/news/20200406/coronavirus-in-ohio-from-its-rocky-start-testing-for-covid-19-slowly-ramping-up" target="_blank">the number of available tests increases</a> and the pandemic eventually slows in the country, more testing will be available for those who have appeared to recover. As people who have already recovered are tested, the appearance of any new infections will help researchers learn <a href="https://www.statnews.com/2020/03/24/we-need-smart-coronavirus-testing-not-just-more-testing/" target="_blank">how long immunity can be expected to last</a>.</p>
Once a person has recovered, what can they do?<p>Knowing whether or not people are immune to COVID-19 after they recover is going to determine what individuals, communities and society at large can do going forward. If scientists can show that recovered patients are immune to the coronavirus, then a person who has recovered could in theory <a href="https://www.vox.com/2020/3/30/21186822/immunity-to-covid-19-test-coronavirus-rt-pcr-antibody" target="_blank">help support the health care system</a> by caring for those who are infected.</p><p>Once communities pass the peak of the epidemic, the number of new infections will decline, while the number of <a href="https://www.newsweek.com/china-says-passed-peak-coronavirus-epidemic-covid-19-1491863" target="_blank">recovered people will increase</a>. As these trends continue, the risk of transmission will fall. Once the risk of transmission has fallen enough, community-level isolation and social distancing orders will begin to relax and businesses will start to reopen. Based on what other countries have gone through, it will be <a href="https://www.nature.com/articles/d41586-020-00154-w" target="_blank">months until the risk of transmission is low</a> in the U.S.</p><p>But before any of this can happen, the U.S. and the world need to make it through the peak of this pandemic. Social distancing works to slow the spread of infectious diseases and <a href="https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/what-you-can-do.html" target="_blank">is working for COVID-19</a>. Many people will <a href="https://www.yalemedicine.org/stories/2019-novel-coronavirus/" target="_blank">need medical help to recover</a>, and social distancing will slow this virus down and give people the best chance to do so.</p>
By Elizabeth Claire Alberts
The future for the world's oceans often looks grim. Fisheries are set to collapse by 2048, according to one study, and 8 million tons of plastic pollute the ocean every year, causing considerable damage to delicate marine ecosystems. Yet a new study in Nature offers an alternative, and more optimistic view on the ocean's future: it asserts that the entire marine environment could be substantially rebuilt by 2050, if humanity is able to step up to the challenge.
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By Zulfikar Abbany
Bread has been a source of basic nutrition for centuries, the holy trinity being wheat, maize and rice. It has also been the reason for a lot of innovation in science and technology, from millstones to microbiological investigations into a family of single-cell fungi called Saccharomyces.
Chemical leavening<p>If you like a little heft in your loaf, you will need a leavening agent.</p><p>For those short on time, you can use baking soda. That's a chemical compound of sodium bicarbonate mixed with potassium bitartrate, or cream of tartar.</p><p>Soda breads have their traditions in parts of eastern and central Europe, and in Ireland and Scotland, with Melrose loaves and "farls."</p><p>They can taste a bit bland, though, and are often considered only as an emergency solution on Sundays. No disrespect intended: They taste just fine fresh from the oven.</p><p>Whether it's chemical or more "natural," leavening relies largely on the production of carbon dioxide.</p><p>When you mix an acid, such as vinegar, buttermilk, yogurt or apple cider, with an alkaline compound like baking soda, you get CO2. That CO2 creates bubbles, which in turn capture steam in the oven and allow a bread to rise.</p><p><span></span>But it's better with yeast. Tastes better, too. It just takes more time. </p>
What is yeast?<p>There are yeasts all around us — on grains, in the air, in biofuels. It even lives inside us, but that's not always a good thing.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1090575/pdf/1471-2334-5-22.pdf" target="_blank">Candida yeast</a> can cause infections of the skin, feet, mouth, penis or vagina if it builds up too much in the body.</p><p>One of the most common yeasts, however, is <em>Saccharomyces cerevisiae</em>. That's <a href="https://www.dw.com/en/an-early-beer-archaeologists-tap-ground-at-worlds-oldest-brewery/a-45480731" target="_blank">"brewer's"</a> or "baker's" yeast.</p><p>You can get fresh baker's yeast, often in 42-gram (1.48-ounce) cubes, or as dried yeast (quick action or active, which requires rehydration) in a sachet of 7 grams.</p><p>There's little difference: One is compressed and the other is dehydrated and granulated. But they do the same thing, essentially. </p><p>Some commercial yeast producers add molasses and other nutrients. But natural yeast has plenty of useful nutrients in it anyway, including B group vitamins, so who knows whether it's good or necessary to add them. </p>
How does yeast work?<p>When you mix flour, yeast and water, you set off a veritable chain reaction. Enzymes in the wheat convert starch into sugar. And the yeast creates enzymes of its own to convert those sugars into a form it can absorb.</p><p>The yeast "feeds" on the sugars to create carbon dioxide and alcohol. The yeast burps and farts, releasing gases into the mix, and that creates bubbles to trap CO2. </p><p>It's a vital fermentation process that breaks down the gluten in the flour and helps make your bread more digestible.</p><p>The yeast cells split and reproduce, generating lactic and carbonic acid, raising the temperature and ultimately adding flavor to the mix.</p><p>The longer you leave the yeast to do its thing, the better for your bread. Time is more important than the amount of yeast. </p><p>In fact, that's an enduring question — how much yeast? I'll use 20 grams fresh yeast for 500 grams of flour. Others say that's enough yeast for 1 kilo. If you are converting a dry-yeast recipe to fresh yeast, some bakers advise tripling the weight. So, if a sachet of dried yeast is 7 grams, your fresh yeast is 21 grams.</p><p><span></span>But that also depends on the flours you are using, temperatures in the bowl and the room, and a host of other things. You'll just have to experiment and see. No number of books (and I've read a stack on bread) will help as much as trial and error.</p>
Wild yeast: Sourdough<p>So, good bread needs time. If you have a lot of time, why not move it up a notch and grow wild yeast — a sourdough starter — in your own home?</p><p>A sourdough starter is not to be mistaken (as it often is) for the leaven, or "mother," "sponge," or <em>levain</em>. That's more a second stage, a descendant of the starter. You take a scoop from your starter and add it to another flour and water mixture when you prepare the dough for a new loaf. </p><p>The sourdough process utilizes yeasts naturally present in flour and … yet more time. A longer fermentation process allows a richer lactic acid bacteria <em>lactobacilli</em> or LAB to evolve, and that can be healthy for your gut microbiome.</p><p>It's simple enough to start a sourdough starter. All you need is flour, warm water and time.</p><p>Some suggest equal measures of whole-grain flour and water at 28 degrees Celsius (82 degrees Fahrenheit), some say room temperature — just don't let the water exceed 40 C or the yeasts will die. Some suggest two parts flour to three parts water. But it's up to you whether you want a drier or wetter starter. You will know only through experimentation. </p><p>Some say you should filter tap water to remove chemicals like fluoride and avoid using water that's boiled and then cooled. Others say that really doesn't matter.</p><p>The main thing is, keep it clean and give it time. Days, weeks, months and years.</p>
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