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How one can deal with stress at work – Harvard Well being Weblog – NEWPAPER24

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How one can deal with stress at work – Harvard Well being Weblog

2019-04-17 14:30:29


When you’re at present working, you most likely know what it feels wish to be careworn on the job. A must-do challenge arrives with out warning. Three emails stack up for each you delete. Telephones ring, conferences are scheduled, a coworker drops the ball on a shared task.

How does your physique react to work stress?

Think about for a second that your boss has emailed you about an unfinished task (a stressor). Your physique and thoughts immediately reply, activating a bodily response referred to as the fight-or-flight response. Your coronary heart beats quicker, your breath quickens, and your muscular tissues tense. On the identical time you would possibly say to your self, “I’m going to get fired if I don’t end this.” Then to handle your nervousness and adverse self-talk, you’re employed late into the night time to finish the duty.

Over the course of our evolutionary historical past, people developed this coordinated concern response to guard in opposition to risks in our surroundings. For instance, a quicker coronary heart fee and tense muscular tissues would assist us escape from predators. Within the fashionable period, concern continues to serve an necessary perform. In any case, the fight-or-flight response can present the required power to drag an all-nighter and hold your job.

However what occurs should you encounter nerve-racking experiences at work on daily basis? Over time, power work stress can result in a psychological syndrome often called burnout. Warning indicators of burnout are overwhelming exhaustion, cynicism, and a way of inefficacy. Sure work-related stressors are intently linked with burnout. Examples are having an excessive amount of work or too little independence, insufficient pay, lack of group between coworkers, unfairness or disrespect, and a mismatch between office and private values.

How can work stress have an effect on well-being?

Lengthy-term publicity to work-related stressors like these can have an effect on psychological well being. Analysis hyperlinks burnout with signs of hysteria and melancholy. In some instances, this units the stage for critical psychological well being issues. Certainly, one research exhibits youthful individuals who routinely face heavy workloads and excessive time strain on the job usually tend to expertise main depressive dysfunction and generalized nervousness dysfunction.

Excessive ranges of stress at work –– and out of doors of it –– can have an effect on bodily well being, too. Repeated activation of the fight-or-flight response can disrupt bodily techniques and enhance susceptibility to illness. For instance, repeated launch of the stress hormone cortisol can disturb the immune system, and lift the chance of growing autoimmune problems, heart problems, and Alzheimer’s illness. Continual stress may have an effect on well being by interfering with wholesome behaviors, corresponding to train, balanced consuming, and sleep.

Work stress may hurt corporations or organizations. Burnout reduces job productiveness and boosts absenteeism and job turnover, and in addition results in battle between coworkers, inflicting stress to unfold inside a office.

How are you going to address work stress?

All of us can profit by studying abilities to handle concern and nervousness on the job. A number of abilities taught in cognitive behavioral remedy could assist, together with these:

  • Rest methods. Rest helps counter the physiological results of the fight-or-flight response. For instance, progressive muscle leisure helps cut back muscle pressure related to nervousness. To apply this talent, sit comfortably along with your eyes closed. Working out of your legs upward, systematically tense and calm down every main muscle teams. Maintain the strain for 10 seconds; launch pressure for 20 seconds. Every time you launch muscle pressure, suppose “calm down” to your self. This talent and plenty of different leisure methods may help cut back signs of hysteria.
  • Drawback-solving. Drawback-solving is an lively coping technique that includes instructing folks to take particular steps when approaching a roadblock or problem. These steps embody defining the issue, brainstorming potential options, rating the options, growing an motion plan, and testing the chosen answer.
  • Mindfulness. Mindfulness is the flexibility to concentrate to the current second with curiosity, openness, and acceptance. Stress could be exacerbated once we spend time ruminating concerning the previous, worrying concerning the future, or partaking in self-criticism. Mindfulness helps to coach the mind to interrupt these dangerous habits. You may domesticate mindfulness abilities by means of formal apply (like guided meditation) and casual workouts (like conscious strolling), or strive mindfulness apps or courses. Mindfulness-based therapies are efficient for lowering signs of melancholy and nervousness.
  • Reappraising adverse ideas. Continual stress and fear can lead folks to develop a psychological filter wherein they routinely interpret conditions by means of a adverse lens. An individual would possibly leap to adverse conclusions with little or no proof (“my boss thinks I’m incompetent”) and doubt their potential to deal with stressors (“I’ll be devastated if I don’t get the promotion”). To reappraise adverse ideas, deal with them as hypotheses as an alternative of details and think about different prospects. Often working towards this talent may help folks cut back adverse feelings in response to stressors.

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All the things You Must Know About Ulcerative Colitis – NEWPAPER24

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All the things You Must Know About Ulcerative Colitis

2019-04-21 05:00:00


The massive gut is partly chargeable for permitting good bowel motion, which is one thing that most individuals often take without any consideration. However as with different components of the physique, your massive gut can even encounter its truthful Share of issues over time.
In the event you’ve been experiencing stomach cramps which are accompanied by bloody diarrhea or the urge to incessantly empty your bowels, then it’s possible that your massive gut is not in good condition, and you could be affected by a type of inflammatory bowel illness (IBD) often called ulcerative colitis.1 To completely perceive this illness, allow us to first focus on what the massive gut is and the way it works.

Understanding the Massive Gut

The massive gut is the ultimate phase of the gastrointestinal tract. It’s a tubular construction with a size of about 5 toes and a diameter of roughly Three inches.2 The first operate of this important physique half is to soak up water from undigested meals to kind a stable stool. It additionally aids within the absorption of nutritional vitamins and manufacturing of antibodies.3 There are totally different components that make up the massive gut, and each performs a particular operate. These embrace:4,5,6

  1. Cecum — This can be a pouch-like part that’s 2 inches lengthy and located at the start of the massive gut. It absorbs the digestive fluids from the digestive waste that comes out of the small gut.
  2. Appendix — This can be a vestigial organ that’s situated on the backside the cecum.
  3. Colon — Some folks use the time period “colon” to check with all the massive gut, however that is truly simply part of it, and is the place nearly all of water absorption takes place. It’s additionally divided into 4 sections, particularly ascending, transverse, descending and sigmoid colons.
  4. Rectum — Discovered on the finish of the massive gut, the rectum is the place the residual waste accumulates.
  5. Anus — The exterior opening on the finish of the rectum by which stool leaves the physique.

The whole massive gut will probably be compromised if considered one of its components malfunctions. This will likely lead to numerous medical issues that vary from one thing so simple as intestinal fuel to severe circumstances like ulcerative colitis.7

What Occurs When You Have Ulcerative Colitis?

Ulcerative colitis is a power IBD that causes the colon and rectum to change into infected and develop ulcers or small open sores, which produce pus and mucus. It might additionally trigger irritation outdoors the gut, significantly on the pores and skin, joints and eyes.8

The precise offender behind this illness continues to be unknown, however researchers imagine that it’s a results of an overactive immune response. It’s additionally onerous to foretell when this illness is lively because the remission interval might last as long as a number of years, solely to be interrupted by an occasional flare-up simply whenever you least anticipate it. The signs might differ from gentle stomach ache to extreme quantities of blood in stools, which can even require a blood transfusion.9,10

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Ulcerative Colitis Can Be Managed

Residing with ulcerative colitis will be very onerous. The pressing bowel motion that it causes will be embarrassing. On high of that, you additionally must cope with stomach ache, digestive problems and different extreme signs that will intrude along with your every day life.
There isn’t any everlasting treatment for ulcerative colitis but, however there are holistic remedies and strategies that may make it easier to management its signs, in addition to obtain and preserve remission for a protracted time frame. Since it’s a life-long illness, it often requires ongoing remedy strategies which are particularly suited to the kind of ulcerative colitis that you’ve and the severity of your signs.11
Increasing your information about this illness might also make it easier to handle and keep away from any potential issues that it could result in. These pages include useful details about ulcerative colitis so you’ll be able to study extra about its warning indicators, the potential causes behind it, its differing kinds and the really helpful weight loss plan and remedy strategies to maintain flare-ups from occurring.

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What Is Ulcerative Colitis?

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Keto Coconut Cacao Nests Recipe – NEWPAPER24

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Keto Coconut Cacao Nests Recipe

2019-04-21 05:00:00



Recipe From Jennafer Ashley

Yearly, youngsters and chocolate-lovers alike get pleasure from brightly embellished chocolate Easter eggs to have fun Easter Sunday. Sadly, chocolate Easter eggs purchased from supermarkets are sometimes created from processed chocolate and loaded with extreme quantities of sugar that may put you or your family members prone to persistent metabolic ailments.

In case you’re on the lookout for a wholesome, guilt-free Easter deal with that the entire household can get pleasure from, this Keto Coconut Cacao Nests recipe from Jennafer Ashley of Paleohacks1 is a must-try! Not solely does this delectable dessert look lovely with its crunchy chocolate nest and macadamia “eggs,” however it’s wealthy in antioxidants and wholesome fat, too.

Keto Coconut Cacao Nests Recipe

Prep time: 15 minutes Prepare dinner time: 5 minutes Whole time: 20 minutes Serving Dimension: 6

Process

  1. Coconut Oil

    Soften the coconut oil in a double boiler. Stir within the uncooked cacao powder and monk fruit (or stevia); combine till clean.

  2. Shredded Coconut

    Take away the boiler from warmth, after which stir within the shredded coconut. Spoon the combination into six muffin tins with paper liners. Create a divot within the heart of every “nest” with a spoon, then freeze for 10 minutes.

  3. Macadamia Nuts

    As soon as hardened, place two macadamia nuts within the heart of every nest and serve.

This Coconut-Crammed Dessert Advantages Your Well being in Numerous Methods

Coconut meat is a wonderful supply of dietary fiber — a excessive consumption of which can assist decrease your danger for coronary coronary heart illness, stroke, diabetes, hypertension, weight problems and digestive ailments primarily based on a examine printed within the journal Vitamin Evaluations.2 It’s additionally supply of manganese3 — a mineral that performs an vital position in bone formation and metabolism of amino acids, carbs and lipids.4 It’s from this meat that coconut oil is extracted.

There are at the moment greater than 2,00zero research discussing coconut oil’s lengthy checklist of makes use of and advantages.5 The first compounds that give coconut oil its well being benefit are medium-chain triglycerides (MCTs), a kind of saturated fats that’s available to make use of for vitality in your physique and might even cross your blood-brain barrier.6

Coconut oil can also be discovered to have antioxidant, antiviral, antibacterial, anti-inflammatory, antiobesity, antihypertensive and antimicrobial properties.7 Plus, it might assist:

  • Promote coronary heart well being — Research present that in areas the place coconut oil has been consumed as a component of an ordinary food regimen, folks have been discovered to have decrease charges of cardiovascular illness.8,9
  • Help wholesome mind perform — In response to a 2015 examine printed within the British Journal of Vitamin, coconut oil offers the mind with a more healthy vitality supply within the type of ketones, that are produced when its MCTs are absorbed and metabolized by the liver.10
  • Increase immune well being — Animal research counsel the antifungal, antibacterial, antiviral and anti inflammatory properties of coconut oil could assist shield your intestine in opposition to dangerous pathogens and irritation.11
  • Shed extra physique fats — A examine printed within the Journal of the Academy of Vitamin and Dietetics discovered that changing long-chain triglycerides (LCTs) with MCTs in a food regimen helps cut back physique weight with out adversely affecting lipid profiles.12
  • Enhance oral well being — The antimicrobial and antiseptic properties of coconut oil make it appropriate for oil pulling. It additionally incorporates lauric acid, which can react with the alkalis within the saliva to supply a sodium laureate-soap like substance, which has cleansing motion and should assist cut back plaque adhesion and accumulation.13
  • Combat in opposition to yeast an infection — Analysis reveals that coconut oil displays antimicrobial exercise in opposition to Candida species, making it helpful for the therapy of fungal infections.14

Macadamias Are a Dietary Powerhouse

Macadamia nuts are one in all my favourite nuts, as they include the best quantity of wholesome fat amongst nuts,15 but they’re decrease in protein and carbohydrates than different nuts. Additionally they have the perfect omega-Three to omega-6 ratio, and are supply of antioxidant flavonoids, dietary fiber, manganese, thiamin, magnesium, copper and phosphorous.16 A few of the advantages of macadamia nuts embody:

  • Selling wholesome coronary heart perform by reducing dangerous levels of cholesterol17
  • Offering antioxidants that assist combat free radicals18
  • Offering dietary fiber to assist assist wholesome digestion and intestine well being19
  • Selling wholesome mind perform20
  • Supporting skeletal well being21
  • Serving to to inhibit irritation22

Utilizing Uncooked Cacao Powder Makes All of the Distinction in This Recipe

Uncooked cacao powder is near the pure uncooked state of cacao, so it nonetheless incorporates the precious polyphenols — catechins, epicathechins and procyanidins — that give chocolate its highly effective antioxidant properties.23 These polyphenols additionally account for uncooked cacao’s bitter style.

To make chocolate extra palatable, producers typically take away their polyphenol content material and add in giant portions of sugar. Nonetheless, this course of strips most of chocolate’s well being advantages. So, in case you’re after the dietary worth of cacao, utilizing uncooked cacao powder is your greatest guess. In case you do not have this available, search for a chocolate that has a excessive cacao and low sugar content material. Avoid milk goodies and white goodies, as they include extreme quantities of sweeteners.

Why Ought to Luo Han Guo or Stevia Be Your Selection of Sweetener?

Luo han guo and stevia have develop into referred to as wholesome alternate options to sugar and synthetic sweeteners, and for good purpose. The extract of luo han guo is 150 to 250 instances sweeter than your common desk sugar,24 but it doesn’t trigger spikes in blood sugar ranges.25

Stevia, which is of course 200 to 400 instances sweeter than sugar,26 additionally doesn’t have drastic results on blood sugar ranges and should even present further well being advantages.27 Nonetheless, this doesn’t imply that it’s OK to devour an excessive amount of stevia or luo han guo. I nonetheless advocate that you just use these pure sweeteners sparsely, simply as you’d sugar.

Concerning the Weblog

Paleohacks is without doubt one of the largest Paleo communities on the internet. They provide every part Paleo, from a Q&A discussion board the place customers get their prime well being questions answered, to a group weblog that includes day by day recipes, exercises and wellness content material. You can even tune in to their podcast, the place they create within the prime consultants within the Paleo world to Share the most recent, cutting-edge well being info.

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KetoFast Defined – NEWPAPER24

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KetoFast Defined

2019-04-21 05:00:00

Within the featured JJ Virgin Way of life Present podcast, I focus on my KetoFast protocol, which is the subject of my newest e-book by the identical identify. KetoFast is the time period I coined to explain a protocol that mixes three key methods: a cyclical ketogenic weight loss plan, intermittent fasting and cyclical partial fasting.
On this interview, I describe the right way to implement the KetoFast method, together with the meal timing and the kinds and quantities of meals you need to be including to your plate.
“KetoFast” is the follow-up to my bestselling e-book “Fats for Gas,” and I strongly advocate implementing the methods specified by “Fats for Gas” first (which embody every day intermittent fasting and cyclical dietary ketosis), earlier than you progress on to “KetoFast,” through which you add partial fasting to the whole lot you’re already doing.

Why I Wrote ‘KetoFast’

As I clarify on this interview, the impetus behind “KetoFast” was two main realizations: First, that water-only fasting is a tremendously helpful well being intervention; and second, that whereas water-only fasting was once a really perfect technique, the truth that fashionable man is so poisonous makes it doubtlessly harmful to do prolonged water fasts for many.
We’re now surrounded by and uncovered to some 80,00Zero chemical compounds in the environment, a lot of that are fats soluble, which means they accumulate in your fats cells. In the meantime, fasting successfully drives toxins out of fats cells, which may have devastating outcomes in the event you’re severely poisonous.
What’s extra, because you’re not consuming, you’re additionally not offering your physique with the vitamins it must successfully neutralize and get rid of these launched toxins.
My reply to this dilemma was to plan — primarily based on the perfect scientific proof I may discover — a fasting program that mimics multiday water-only fasting, whereas supporting your detox pathways and minimizing the dangers related to toxicity.
The KetoFast protocol can also be simpler to adjust to than multiday water fasting, and offers better advantages since you’re capable of do it extra continuously. At most, you may do a five-day water quick 12 occasions a 12 months (as soon as a month). With the KetoFast protocol, you’ll be able to do 42-hour fasts anyplace between 50 to 100 occasions a 12 months.
The caveat is you have to have completed at least a month of every day intermittent fasting and achieved dietary ketosis as specified by “Fats for Gas” earlier than you progress on to KetoFasting. When you’re metabolically versatile and might burn fats for gas, the mix of cyclical dietary ketosis and cyclical fasting is phenomenal for weight reduction and optimizing your well being and longevity.

Consuming Too Steadily Creates Metabolic Dysfunction

In his e-book “Circadian Code: Lose Weight, Supercharge Your Vitality and Sleep Nicely Each Evening,” Satchidananda Panda, Ph.D., cites analysis exhibiting that 90 % of individuals eat throughout a span of 12 hours a day, and many throughout even longer timespans. This can be a prescription for metabolic catastrophe, and can radically improve your threat for weight problems and persistent degenerative illness over time.
A part of the downside is that if you eat all through the day your physique adapts to burning sugar as its major gas, which down-regulates enzymes that make the most of and burn your saved fats. Should you battle to drop pounds, this could be a big a part of the issue — your physique has merely misplaced the metabolic flexibility to burn fats for gas.
The intermittent and partial fasting routine described in “KetoFast” basically mimics ancestral consuming patterns, permitting your physique to work optimally by permitting for intervals of breakdown and cleanout, and intervals of rebuilding and rejuvenation.
It’s notably vital to keep away from snacking or consuming a meal near bedtime. You actually need to cease consuming at the very least three hours earlier than you fall asleep, as feeding your physique at a time when it doesn’t want the power fuels the creation of free radicals as a substitute. Basically, late-night snacking is a prescription for persistent illness and early dying as it’s going to impair your mitochondrial operate.
Latest analysis1 reveals males who eat supper at the very least two hours earlier than bedtime have a 26% decrease threat of prostate most cancers, and girls have a 16% decrease threat of breast most cancers than those that eat dinner nearer to bedtime.2,3 This discount in most cancers threat is sensible when you think about the impact late-night consuming has in your mitochondria.
Power irritation is a trademark of most cancers, and by feeding your physique late at evening, the surplus free radicals generated in your mitochondria will merely gas that irritation. Mitochondrial dysfunction generally has additionally been proven to be a central downside that enables most cancers to happen. To study extra about this, see “The Metabolic Idea of Most cancers and the Key to Most cancers Prevention and Restoration.”

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Advantages of Fasting

The 2 major advantages of fasting, for my part, are stem cell activation and autophagy. Stem cells play an vital function in longevity as they’re instrumental in repairing and rejuvenating your cells and tissues, whereas autophagy is your physique’s innate cleanout course of, by which broken mitochondria, proteins and cells are digested and eradicated.
By upregulating autophagy and mitophagy (autophagy in your mitochondria)4 and boosting stem cells you’ll decrease your threat of most ailments, together with most cancers5 and neurodegeneration.6
Nutrient composition is vital right here, and within the e-book, I present particulars on the right way to optimize the autophagy and stem cell activation processes by consuming sure meals (and avoiding others) on the proper time. Except for autophagy and stem cell activation, fasting is thought to offer many different well being advantages, together with:7,8,9,10,11

Releasing ketones into your bloodstream, which assist protect mind operate and shield towards epileptic seizures, cognitive impairment12 and different neurodegenerative ailments

Boosting manufacturing of brain-derived neurotrophic issue, which stimulates creation of latest mind cells and triggers mind chemical compounds that shield towards mind modifications related to Alzheimer’s and Parkinson’s illness13,14

Growing progress hormone by as a lot as 1,300 % in ladies and a pair of,00Zero % in males,15 thereby selling muscle improvement and vitality

Decreasing insulin and bettering your insulin sensitivity; research have proven intermittent fasting can each forestall and reverse Sort 2 diabetes, which is rooted in insulin resistance16,17,18,19

Growing ranges of the neurotransmitter norepinephrine, which helps your physique break down fats for use as gas and advantages your metabolism20,21,22

Boosting mitochondrial power effectivity and biosynthesis

Decreasing oxidative stress and irritation23

Enhancing circulating glucose24 and lipid ranges

Lowering blood strain

Enhancing metabolic effectivity and physique composition, modulating ranges of harmful visceral fats and considerably decreasing physique weight in overweight people

Reproducing a few of the cardiovascular advantages related with train

Regenerating the pancreas25 and enhance pancreatic operate, reversing diabetes

Defending towards heart problems

Lowering low-density lipoprotein and complete ldl cholesterol

Enhancing immune operate26

Synchronizing your physique’s organic clocks27

Eliminating sugar cravings as your physique adapts to burning fats as a substitute of sugar

Growing longevity — There are a variety of mechanisms contributing to this impact. Normalizing insulin sensitivity is a significant one, however fasting additionally inhibits the mTOR pathway, which performs an vital half in driving the growing old course of

Abstract of KetoFast Protocol

The next is a abstract of my KetoFast protocol, which is, after all, expounded upon in my e-book. Step one is to compress your every day consuming window to 6 to eight hours for at the very least 4 weeks, which means you eat your entire energy for the day throughout these six to eight hours, and for the remaining 16 to 18 hours, you’re fasting. That is your base.
When you’ve adopted this intermittent fasting schedule for a month — at which level you’ll have restored your metabolic flexibility to burn fats for gas — you’ll be able to transfer into the second part, which entails having a single reduced-calorie meal, ideally breakfast, adopted by a 24-hour water-only quick, a few times per week.
This meal will usually be someplace between 300 and 500 energy. To find out what number of energy it’s best to have at this meal, first calculate your lean physique mass by subtracting your % physique fats from 100. (So, if in case you have 20% physique fats, you could have 80% lean physique mass.)
Then multiply that share (on this case, 0.8) by your present complete physique weight to get your lean physique mass in kilos (or kilos). Subsequent, multiply your lean physique mass in kilos/kilos by 3.5. That is the quantity of energy you’ll need to eat for that meal.

Nutrient Ratios Throughout KetoFasting

By consuming simply that one 300- to 500-calorie meal after which fasting for 24 hours, you basically find yourself having eaten as soon as in 42 hours. This can successfully permit your physique to deplete the glycogen shops in your liver.
Even if you’re intermittently fasting for 16 to 18 hours, you continue to have loads of glycogen left, however if you quick for 42 hours, glycogen will likely be utterly depleted, sending autophagy hovering. And, you’ll be able to do that twice per week! Now, what ought to these 300 to 500 energy include? Ideally:

Carbs — Lower than 10 grams of internet carbohydrates (complete carbs minus fiber) in order to not replete your glycogen shops. Primarily, your carbs would then be nonstarchy greens, seeds or nuts.

Protein — Half of your personalised every day protein requirement. Should you’re youthful than 60, a basic advice for your every day protein requirement can be 0.Eight grams of protein per kilogram of lean physique mass, or 0.5 grams of protein per pound of lean physique mass. Let’s say your every day protein requirement is 80 grams. For this meal, you’d minimize that in half to 40 grams.

The important thing right here is not only decreasing your total protein consumption however somewhat proscribing your consumption of branched-chain amino acids resembling leucine, discovered primarily in meat and dairy merchandise.

The rationale you need to prohibit branched-chain amino acids at this meal is as a result of they activate mTOR and inhibit autophagy — basically blocking the very cleanout course of you’re attempting to activate via fasting. You may study extra about mTOR and autophagy in my interview with Dr. Jason Fung.

A great type of protein to incorporate on this meal is collagen, which offers nice help in your connective tissue. Chlorella is one other glorious protein you’ll be able to embody.

Fats — The rest of your energy come from wholesome fat resembling coconut oil, avocado, MCT oil, butter, olive oil and uncooked nuts.

After Your Quick, Feast!

The day after you’ve accomplished your 42-hour KetoFast is the right time to do hardcore energy coaching, and to load up in your protein. Instantly after is when you’ll need to eat that grass fed natural steak and/or whey protein, as now you’re in rebuilding mode, so that you truly need and have to activate mTOR to construct new muscle mass.
As talked about, mTOR, governs progress and inhibits autophagy. On this approach, KetoFasting means that you can actually feast twice per week as effectively, which counters any emotions of deprivation you might need throughout fasting, and this will likely considerably enhance adherence.

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