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Natural Supplements against Menopause

Natural Supplements against Menopause

Why not treat menopause in a natural way? Completely natural and effective products to treat and reduce its symptoms

What is the Menopause?

The menopause is a biological period in women’s lives when they lose their fertility. One of the main symptoms is the loss of menstruation as well.

At the beginning, the menopause goes along with a strong drop in the estrogen, levels. Consequently, this results in an increase in visceral body fat and a loss of bone mineral density, muscle mass and strength.

Estrogens regulate important internal processes. That is why it is so necessary to go through this process until the body and mind adapt to this new situation.

In order to understand how the menopause works, we have to know that the estrogen is the female sex hormone. It starts to drop gradually from the age of 40 to 45 onward. During this time, the menstruation starts to disappear until it finally stops. When this happens, we can say that the menopause period has begun.

In general, the menopause starts around the age of 50. Although sometimes, it can happen a few years earlier or later.

This period tends to go with other important changes in women’s lives. They start to age, their children leave home, their parents may need more attention due to health problems… Moreover, at this period there can be changes in their career or profession too.

Menopause Symptoms

Many women experience a series of symptoms during the menopause and peri-menopause:

  • Hot flushes
  • Sweating
  • Mood swings
  • Vaginal dryness
  • Insomnia
  • Joint pain

During the menopause and previous or later stages, there are changes that can significantly affect the quality of life of women

Hot flushes

Postmenopausal women (those who have spent 1 year without menstruating) have a higher risk of suffering osteoporosis and fractures, cardiovascular diseases as well as bladder and vagina problems

Side effects of the menopause in the long term

Osteoporosis is a bone diseases that deteriorates the bone density and structure. That is why bone fractures are more frequent, increasing the morbidity and mortality rates among women.

Osteoporosis is common among women over the age of 50 and it is due to the reduced estrogen levels.

The estrogen protects the bone tissues and regulates the osteoclasts, which are in charge of reabsorbing and eliminating the old or damaged bones. Without estrogens, these cells are more active, which triggers a quick loss of bone density resulting in osteoporosis.

Benefits of using dietary supplements for menopause

We can relieve the symptoms of menopause in different ways. Many women are prescribed a hormone replacement treatment (HRT). However, the HRT has side effects, such as nausea, breast sensitivity and a increased cardiovascular risk, which is why it is better to try other remedies.

You can use natural remedies to relieve the symptoms of menopause without having to follow a HRT. Some of these remedies are dietary supplements, which are the best alternative to the hormone replacement treatment. These dietary supplements are not like the HRT, but they provide support to combat the physical and psychological symptoms of menopause.

Taking dietary supplements, eating products with a high estrogen content, as well as following a healthy lifestyle by doing relaxation exercise, mediation or yoga. These are some of the ways of relieving the symptoms of menopause while improve our quality of sleep and well being during such as hard period.

Other homemade remedies consists of taking distilled water or water with honey. Moreover, you can take evening primrose oil or apply massages with a lavender essential oil, chamomile oil or ylang-yland oil.

Physical exercise can also help during menopause due to its positive effects on the cardiovascular system, weight control and motility. If you do exercise regularly, you will see how you mood improves, you feel less stressed while your self-esteem increases.

Protein for the Menopause

A proper protein supply is crucial throughout all the stages of our lives. Menopause is no exception. As we mentioned previously, we are prone to lose muscle tissue as we age, regardless of our sex.

Protein requirements

Our ability to develop new muscle fibers significantly drops with age, which is known as anabolic resistance. The result is a remarkable loss of strength, which is directly connected to a higher risk of falling and suffering fractures.

This process speeds up if we do not do strength exercise to stimulate the muscle tissue

Women and exercise during menopause

That is why the daily protein requirements increase

An important aspect that can make matters worse is a loss of appetite, which tends to happen as we grow old. Foods rich inprotein such as meat, fish, eggs and legumes are more satiating. That is the reason why they tend to be removed from the diet.

If we take into account what we mentioned previously, we will notice has the protein requirements increase during this period. However, the protein supply from the daily diet tends to not be enough, which increases the chances of losing muscle mass.

Protein shake

Protein supplements can be very useful for menopausal women, even if they tend to be associated exclusively with athletes

They could be interesting when it comes to improving the diet. Make a shake, use them for your recipes or mix them with yogurt, so that you will increase the protein supply in a very simple way.

The flavored varieties can even calm food cravings since they are available in many different and appetizing flavors

Vitamin D

Almost everyone has heard about the importance of vitamin D in the calcium absorption, and how important this is for our bone health. Obviously, it is important to take vitamin D and calcium through the diet.

But sunbathing and doing physical exercise are fundamental to protect and improve the bone density.

Vitamin D and menopause

Several studies conducted in different countries have proven that the population has low vitamin D levels

Apart from its importance for the bones, it has been proven that vitamin D plays a role in the muscle, both in its synthesis and its strength. Therefore, a deficiency will affect the functioning of the muscles. Several studies suggest that recharging the vitamin D levels could lower the risk of falling by improving the physical capacities.

Vitamin D could be a great supplement for menopause a later stages in the life of women due to its properties and the high risk of suffering a deficiency.

Sunbathing

However, this is something that has to be proven with controlled and long term studies

The truth is that its intake should be adjusted to each individual. This is due to the fact that some people are genetically prone to developing kidney stones and the vitamin D supply could increase this risk even more (Letavernier & Daudon, 2018)

Vitamin K2 for the Menopause

Vitamin K is an osteocalcin cofactor (a substance that allows its functioning by binding to an enzyme or protein). This changes its structure so that it becomes functional, performing the previously described function: binding calcium to the bone.

Bone health

The Osteoblasts (which are in charge of the bone synthesis), release osteocalcin, which is a protein that binds calcium to the bone

Vitamin K can have 2 forms: K1 (phyloquinone) or K2 (menaquinone)

Even though both of them are important for the coagulation and blood homeostasis, vitamin K2 seems to be specially relevant for bone health and to inhibit arterial calcification. This problem makes the blood vessels more rigid, which can trigger circulatory problems.

Several studies have found a clear connection between taking vitamin K2 and a lower risk of death due to cardiovascular disease related to arterial calcification.

Cardiovascular health

The most active form of vitamin K2 seems to be MK-7 (menaquinone 7). Several studies have proven its properties for the bones and cardiovascular health

It is necessary to consult your doctor if you are taking oral anticoagulants before using vitamin K supplementation. Either if it is K1 or K2, they can interact with said medicines

Omega 3 for the Menopause

ALA is essential for human beings, while EPA and DHA can be synthesized endogenously from ALA. The problem is that we can produce very low amounts due to a low metabolic efficiency. That is why taking EPA and DHA through food is so important, even if they are not essential per se.

Omega-3 supplements include long chain polyunsaturated fatty acids, generally EPA, DHA and ALA

These are very important elements for the body, since they are structural components of the cell membranes and precursors of eicosanoids. Moreover, they have anti-inflammatory and anti-coagulant effects.

Some of its potential benefits are reducing the triglyceride levels, lowering the blood pressure or improving the endothelial function

Women and physical exercise

According to what we have previously discussed, these nutrients could be specially beneficial for menopausal women.

A study (Tardivo et al., 2014) used 900mg of omega-3 daily on a group of post-menopausal women for 6 months. Moreover, the participants suffered at least 3 symptoms of the metabolic syndrome (excessive abdominal waist, high triglyceride levels, glycemia on an empty stomach and blood pressure, as well a low HDL levels).

Each capsule contained 180mg of EPA, 120mg of DHA and 2mg of vitamin E (antioxidant)

The group that was given the supplementation experienced a significant improvement in terms of triglyceride levels, insulin and insulin sensitivity. On the other hand, the group that only followed a specific diet only improved the triglyceride levels. The inflammatory markers and blood pressure also improved significantly.

Another study, (Campagnoli et al., 2005) also suggested that combining omega-3 fatty acids with soy isoflavones, primrose oil, policosanol and lipoic acid could prevent hot flushes caused by the menopause

Vitamin B12

Menopausal women seem to have more difficulties to absorb the vitamin B12 due to the following reasons:

  • Gastric mucosal atrophy
  • Less gastric acid secretion, which are necessary to extract the vitamin from the food

Women and running

As a result, between a 10 and 30% of people over the age of 50 are unable to properly absorb the vitamin B12 which is naturally present in food

Due to these reasons, the Nutrition Working Group (a Canadian expert association made up by experts in nutrition, gynecology, infirmary and other areas) advises taking around 2.4 micrograms/daily through enriched products or supplements

Zinc, Magnesium and Calcium for Menopause

Some studies (Ilich et al., 2003) have shown that there is a direct relation between a proper supply of calcium , magnesium and zinc and bone health in postmenopausal women.

In fact, another study (Mutlu et al., 2007) analyzed blood samples from postmenopausal women with normal bone density, osteopenia (low bone mineral density) and osteoporis (very low bone density).

Normal bone density

The authors found out that the blood zinc and magnesium levels were lower in those who suffered osteopenia than those who had a normal bone density. They were even lower in those who suffer osteoporosis.

That is, a lower bone mineral density involved lower levels of zinc and magnesium

Healthy bone vs Osteoporosis

What is the relation between Calcium, Vitamin D and Bone Mineral Density?

When it comes to calcium the actual evidence suggests that its intake with vitamin D can be good for certain groups of postmenopausal women.

Some examples are those that have low blood calcium and vitamin D levels, those who suffer osteoporosis or those who get a low supply from the daily diet (Jiang 2016)

Soy Isoflavones for Menopause

Possibly, isoflavones are the most well known supplement for menopause. They are substances present in plants which have the ability to bind to estrogen receptors.

They can perform an anti-estrogen effect because they compete against estrogens, or a estrogen effect when there is a deficit.

That is why they belong to the group known as phytoestrogens

Soy beans

Isoflavones emerged in the last decade as the alternative to hormone replacement therapy which tends to be used on menopausal women and which has certain side effects

Soy is the most known isoflavone source. There are 3 types of soy isoflavones: genistein (50%), daidzein (40%) and glycitein (10%), which are isomers (molecules with the same composition but different structure).

Soy isoflavones have many benefits for the cardiovascular system, such as lowering the blood pressure or improving the endothelial function.

Physical exercise during menopause

They can even prevent the development of atherosclerosis

Another advantage of taking isoflavones is reducing the frequency and degree of the symptoms of menopause, specially the hot flushes. Some studies suggest that these improvements occur when the genistein supply is higher than 19mg daily

Black Cohosh for Menopause

It is a plant from North America whose root and rhizome have been traditionally used to relieve the symptoms of menopause.

In fact, even the WHO (World Health Organization) claims that it is an effective medicinal plant to treat the symptoms of menopause.

Moreover, it has been proven that it is capable of reducing the Kupperman Index parameters: hot flushes, sweating, sleep alterations, irritability, bad mood, dizziness, feeling of weakness, headaches, joint pain, palpitations and/or paresthesia.

Physical tiredness

In addition, black cohosh seems to be safe and it does not causes side effects. However, it could interfere with some anti-hypertensive agents

Melatonin

The sleep problems are one of the main factors affecting the quality of life of menopausal women. The hormone changes that are common at this stage affect the sleep and it is one of the reasons why the melatonin levels drop.

Aging is associated to changes in the circadian system and with a lower melatonin production

Melatonin to sleep better

Some studies have proven that the melatonin treatment is effective when it comes to improving the mood swings and depression, while fixing sleep disorders.

In a study (Parandavar et al., 2014), they proved that a melatonin treatment for 3 months improves the psychological, somatic, vasomotor, and sexual symptoms associated with menopause when compared to the placebo.

Perhaps the main disadvantage of a melatonin treatment is its possible side effects. In fact, some participants complained about feeling somnolence, nausea or headaches.

Menopausal women

This may have been due to the dose of 3mg of melatonin. Therefore, a lower dose could prevent this unwanted effects.

Evening Primrose Oil for the Menopause

It is one of the most popular supplement to treat the symptoms of menopause, specially the hot flushes.

In fact, there are studies that support the use of evening primrose oil supplementation

Symptoms of menopause

In one of them (Farzaneh et al., 2012), a supply of 500 mg/day decreased the severity of the hot flushes after 6 weeks of treatment

On the other hand (Mehrpooya et al., 2018), another study compared the effectiveness of EPO to that of black cohosh extract. The dose of EPO used was 1000mg a day in two servings of 500mg. Once again, the intensity of the hot flushes dropped significantly after taking it for 8 weeks. Consequently, it improved the quality of life of those women.

Red Clover for Menopause

This plant has isoflavones and, thanks to them, it could a remedy for the symptoms of menopause.

Hot Flashes Analysis

Some clinical trials have proven the effectiveness of red clover against hot flushes. In fact, it managed to reduce their frequency and intensity.

These positive effects appeared with a dose of red clover isoflavones of 40-80mg

Lignans for the menopause

These elements are also another natural remedy for the menopause. Lignans are polyphenol compounds that are present in several plants, seeds, grains, vegetables and legumes. Linseed is the best dietary source of lignans, apart from providing fiber, protein and several trace elements. The companies often use linseed as a base to make dietary supplements that have lignans.

Lignans are also called phytoestrogens, but how do they help during the menopause? Lignans are precursor forms that imitate the estrogens from our body. The bacteria from our intestines transform these compounds in enterolignans, enterodiol and enterolactone. All of them perform similar functions to those of estrogens in the human body.

Enterodiol and enterolignan have been studied in depth. In fact, it has been proven that they have a strong estrogen activity. This is due to the fact that they can bind to estrogen receptor and alter the estrogen levels.

However, these bound phytoestrogens are weaker than the ones produced by human estrogens. Therefore, we can say that these compounds have a weak estrogen activity. This is important because this weak activity will lower the risk of suffering hormone cancers, like breast, uterine or ovarian cancer.

Moreover, a diet rich in lignans can also significantly lower the risk of suffering cardiovascular diseases. But that is not all, it reduces the LDL cholesterol levels, which is why lignans are a cardioprotective element.

Hop extract for the menopause

This extract comes from the plant Humulus lupulus L. and it is another natural remedy for the menopause.

Hop extract is specially known for preserving the bitter flavor of beer during the manufacturing process. But also, people have been using hop for centuries as a medicinal plant.

Hop contains many flavonoids, terpenes and iso-alpha acids (bitter substances). In fact, it has many properties for our health and some of its flavonoid compounds seem to have an estrogen activity.

Particularly, this happens with hop extract 8-prenylnaringenin (8-PN). Said extract relieves the symptoms of the menopause due to its estrogen capacity.

A group of researchers proved that 8-PN hop extract is a powerful phytoestrogen in a controlled and random study,. In fact, it can relieve the symptoms of menopause, mainly the temperature stabilization and hot flushes while improving the libido.

In another study about the effect of 8-PN, they found out that it helps to prevent bone loss by regenerating the bone mineral density. Osteoporosis is one of the main concerns of menopausal women and this supplement can lower the risk of suffering bone fractures.

Tryptophan for the menopause

L-tryptophan is a natural amino acid that we can find in some foods like meat, fish, egg, dairy, cereals and seeds. Tryptophan is a precursor form of the neurotransmitter serotonin, which is why it is one of the best natural remedies for menopause.

Moreover, a diet rich in tryptophan can improve the mood and the quality of sleep.

The L-tryptophan levels are closely connected to the estrogens, which is why they are so important during the menopause.

Low tryptophan levels will hinder the serotonin production. In fact, increasing the L-tryptophan levels stimulates the synthesis and release of serotonin.

Moreover, tryptophan can increase the melatonin levels in the brain. The pineal gland produces melatonin, a neurotransmitter that regulates the circadian rhythms that regulate our sleep.

Taking L-tryptophan supplements increases both the melatonin and serotonin levels, improving the quality of sleep. Therefore, these supplements are one of the best natural remedies to regulate the quality of sleep during the menopause.

5-HTP for the menopause

The body synthesizes the compound 5-hydroxytryptophan (5-HTP) from the amino acid tryptophan. Said element is a precursor form of serotonin and melatonin, becoming one of the best remedies for the menopause.

The research has proven how 5-hydroxytryptophan, related to melatonin and serotonin, regulates the sleep patterns.

Even though it is not directly related to the biorhythms, the amino acid 5-HTP can improve our sleep because it affects the sleep-wake cycle. During said cycle, the body temperature changes, so that sleeping is easier.

Sudden changes in the estrogen levels are related to body temperature changes. This is a very important fact, since it can trigger hot flushes, a bad temperature regulation, sleep disorders and other health problems.

Who can benefit from taking dietary supplement for the menopause?

Those women who are in one of these stages of their lives:

  • Pre-menopause
  • Peri-menopause
  • Post-menopause

Interactions of dietary supplements for the menopause

Most of the dietary supplement for the menopause are regarded as safe and non-toxic. However, 5-HTP can interact when combined with some medicines.

This is due to the fact that 5-HTP increases the serotonin levels, which may not be good in certain circumstances.

The following medications can interact with 5-HTP and can cause serious side effects:

  • Anti-depressants such as fluoxetine, paroxetine, amytryptillin, sertraline and others
  • Monoamine oxidase inhibitors (MAOI) such as fenelzin and tranylcypromine
  • Carbidopa
  • Dextrometorphan
  • Meperidine
  • Pentazocine
  • Tramadol

Combinations of dietary supplements for the menopause

For instance, people tend to combine hop extract and lignans.

On the other hand, you can combine calcium and vitamin D to protect the bones against osteoporosis during the menopause.

Why should you take dietary supplements during the menopause?

There can be sudden hormone changes during this period that can deeply affect our lives. If you want to relieve the symptoms, dietary supplements made from natural remedies have many benefits for our health, such as:

  • Countering the intensity and frequency of the hot flushes
  • Improving the quality of sleep
  • Controlling the body weight
  • Improving the libido
  • Lowering the risk of suffering cancer due to low estrogen levels

Other considerations

Diet

The diet is an important tool that you can use to control the symptoms of menopause.

Products you should avoid

  • Spicy food, caffeine and alcohol, because they can stimulate the hot flushes.
  • Sparkling drinks, because they contain phosphorus that can increase the loss of bone mineral density.
  • Sugar in excess, since it also limits our liver ability to metabolize estrogen. Consequently, it damages the immune system and can be easily stored as body fat.
  • Saturated fats, try to eat less in order to lower the risk of cardiovascular diseases and the storage of fat

Products you should include

  • First of all, a good dose of calcium and vitamin D in order to keep the bones strong. Eat dairy products low in fats. For example, you can eat sardines, almonds, orange juice and some minerals. Overall, we should take 1200mg of calcium daily, including supplements and food sources. Yogurts also contain Lactobacillus acidophilus and bifidus (“good” bacteria”) strains. These elements are important for menopausal women because they help to regulate the metabolism and the utilization of estrogens.
  • Add fiber to your diet as whole grains, oats, wheat, brown rice, fresh fruits and vegetables. In fact, this will help you lower the blood glucose and cholesterol levels while preventing constipation. Take 21g of fiber daily in order to keep your digestive system on point.
  • Fruits and vegetables are one of the healthiest foods for menopausal women. They are low in sodium and calories and mostly fat-free. Moreover, they provide an optimal dose of vitamins, minerals, fiber and antioxidants. The best products are: tomato, apple, grapefruit, orange, strawberry, carrot, pepper, beetroot, radish, cauliflower, cabbage, garlic and onion.
  • Water is fundamental for menopausal women. Above all, it helps to clean the toxins of the body, avoiding fluid retention and hydrating the skin. In fact, you should drink 1.5-2L of water every day.
  • Moreover, eat products rich in Omega fatty acids to regulate the hormone balance as well as the sugar and cholesterol levels. For instance, eat fatty fish, olive oil, linseed, walnuts, almonds.
  • Soy contains phytoestrogens, which can relieve the symptoms of menopause. Apart from the these estrogens from the plant itself, soy isoflavones also help to produce more equol – an estrogen produced by the bowel. All these elements will help to naturally treat hot flushes and other symptoms.
  • Finally, plant extract and supplements are very effective remedies for the menopause.

Physical exercise

Menopausal women have to do exercise every day, at least between 30 and 45 minutes. Above all, menopausal women can benefit from three types of exercise. First, strength exercise with resistance bands and weights will increase the lean muscle mass and the metabolism while strengthening the bones. Second, aerobic exercises like walking, cycling and swimming help to burn calories and strengthen the heart. Finally, stretching, like Pilates or yoga, will help us gain flexibility and tone our muscles.

Benefits of weightlifting

Doing physical exercise during the menopause has another important function. Apart from preserving our weight, it helps to build bone density and lower the risk of diseases like osteoporosis. Combining resistance, aerobic and flexibility exercises will strengthen the bones and keep the joints and cartilage flexible.

In addition, it helps to deal with anxiety and depression, helping to release some tension and to sleep better. Moreover, it increases the oxygen supply to the brain, improving our learning abilities, focus, memory and alertness. To top it all, it stimulates the release of endorphins, which are hormones that produce a feeling of well being so that we can enjoy ourselves and follow a healthy lifestyle.

Hair loss

Women tend to lose hair as they grow old. This is due to the growing DHT levels, a low thyroid function, as well as low estrogen levels. DHT puts the follicles in a state of rest (telogen), so the new hair is thinner until the follicles completely close. This type of hair loss is called female pattern baldness.

Hair loss

Hair loss affect up to a 25% of pre-menopausal women and around a 40% of post-menopausal women. Taking supplements such as Hair Regrowth System for Woman, will reduce the hair loss in women. It supports the development of follicles, thickens the hair and blocks the effects of DHT thanks to its wide nutrient supply.

Libido

The hormone imbalance tends to be the most common cause of a low libido. Peri-menopausal women experience this change because the ovaries produce different amounts of progesterone, estrogen and testosterone.

The natural loss of progesterone during the peri-menopause can affect the libido. The low estrogen levels can trigger physical changes like vaginal dryness and thinning vaginal walls. Both can make sex uncomfortable and even painful. Testosterone is vital for a healthy female sexual response and for the orgasm.

There are remedies for the menopause that stimulate the female libido. Sexialis Woman is a formula containing a blend of plants like MAca, Tribulus and Ginseng that work in synergy to retrieve the female libido.

Lubricants can also help to stimulate the clitoris area, avoiding vaginal dryness and enhancing the pleasure considerably. Revit-Up Woman is a stimulating gel that produces a feeling similar to natural lubrication.

Conclusions

  • The menopause is, for sure, one of the stages in the life of a woman when they experience more changes. A lower estrogen production and other hormone alterations can trigger a series of symptoms that can hinder their quality of life.
  • We know how important it is to follow a healthy lifestyle in order to avoid any complication during this period.
What can we do
This article was meant to gather a series of nutrients and supplements that could be quite useful. Even though some of them have shown very promising results, we still need more research to improve their formulas and duration of the treatments.

Sources

  1. Jiang 2016. Calcium and vitamin D supplementation for fracture prevention in postmenopausal women: where does the evidence lead?
  2. Aloia et al., 2013. Calcium and vitamin D supplementation in postmenopausal women.
  3. Ferrari (2009). Soy extract phytoestrogens with high dose of isoflavones for menopausal symptoms
  4. Franco et al., 2016. Use of plant-based therapies and menopausal symptoms a systematic review and meta-analysis.
  5. Huntley & Ernst (2003). A systematic review of herbal medicinal products for the treatment of menopausal symptoms.
  6. Ilich et al., 2003. Bone and nutrition in elderly women: protein energy, and calcium as main determinants of bone mineral density.
  7. Imhof et al., 2018. Soy germ extract alleviates menopausal hot flushes:placebo-controlled double blind trial
  8. Iwamoto (2014). Vitamin K2 therapy for postmenopausal osteoporosis.
  9. Jehan et al., (2016). Sleep, melatonin, and the menopausal transition: What are the links?
  10. Knapen et al., (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women.
  11. Letavernier & Daudon (2018). Vitamin D, hypercalciuria and kidney stones.
  12. Low dog (2005). Menopause: a review of botanical dietary supplements.
  13. Marezsz (2015). Proper calcium use: vitamin K2 as a promoter of bone and cardiovascular health.
  14. Messina (2014). Soy foods, isoflavones and the health of postmenopausal women.
  15. Mehrpooya et al., 2018. A comparative study on the effect of black cohosh and evening primrose oil on menopausal hot flashes
  16. Mutlu et al., (2007). Magnesium, zinc and copper status in osteoporotic, osteopenic and normal post-menopausal women.
  17. O’Connor et al., (2016). Canadian consensus of female nutrition: adolescence, reproduction, menopause and beyond.
  18. Parandavar et al., (2014). The effect of melatonin on climateric symptoms in menopausal women; a double -blind, randomized controlled, clinical trial.

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