Category Archives: Birth Services

Pregnancy Tips To Help You And Your Baby

There are many more tips to learn about, whether this is your first pregnancy or your trying to conceive. Get started with the useful tips presented in this article to understand the changes you are going through.

Be sure to minimize your intake of fluid before bed so that your sleep will not be disturbed by an over-full bladder. Do not deprive yourself of water during the daylight hours, but taper off as you near bedtime. That way, you will not have to get up so frequently.

Eat a healthy diet. Your body needs healthy nutrients so a steady diet of fast food has to go. Eat produce, lean protein and high-fiber carbohydrates instead.

Eating smaller meals can help your stomach during pregnancy. Keeping something in your stomach can help combat issues when you’re dealing with pregnancy. Keep fresh, light foods. Fresh fruits, meats, and vegetables are very helpful.

If your baby is overdue, walk around as much as possible. Walking can get the baby into the right position. Have your partner accompany you. Don’t do contact exercise, as that could be dangerous.

You may have many craving while pregnant; however, it may be unwise to fulfill every one of them. Your unborn child needs to receive good nutrition through what you eat. Not all craved foods will satisfy the nutritional needs of your child, so continue to be conscious of what you’re eating.

Some women opt to have the flu shot when pregnant. While pregnant, you can be more likely to contract the flu because your immune system isn’t as strong. The flu, in particular, could really hurt you and the baby if you get it.

Avoid hot tubs and excess heat when you become pregnant. These can overheat you and harm your baby. Some spa oils can cause early labor, especially later in pregnancy. Stay away from things like clary sage, juniper and rosemary.

Folic Acid

Be sure that you’re taking a prenatal vitamin that gives you the folic acid you need. Folic acid reduces the risk of birth defects and helps your baby with cell formation and tissue development.

Do not be ashamed to talk to the baby in your belly. It has been proven that your baby will respond to the feeling of your touch at ten weeks or so. Shortly after that, the growing child can begin to discern your voice and respond to light. Communicating with your unborn child can help to increase your bond, and some studies indicate it can improve the intelligence of your child too.

Don’t sit down for prolonged periods of time. By the end of the day, many expectant mothers experience swollen feet and ankles. Your lower body has difficulty circulating your blood which leads to a build-up of fluids in your feet. Sitting at the computer or driving a car for a long period of time increases the chance of swelling. There are a few ways to reduce swelling, such as sleeping on your left, soaking your feet in a bowl of cold water and avoiding tight socks.

Before getting pregnant, you should go to a doctor with your partner for a check-up. In some cases, medical history will dictate that certain tests should be run in order to protect the baby’s health. Also, this is the time to question your doctor about any aspect of pregnancy with which you may not be familiar.

Being pregnant is a significant event in your life, and the more you know about pregnancy, the easier it will be to deal with its ups and downs. Pregnancy has its ups and downs, and the more advice you have for dealing with them, the better.

Being Pregnant And Being Happy At The Same Time

Wow! You’ve become pregnant, and you are about to receive the opportunity to raise a healthy, productive citizen. While the journey is amazing, there are many concerns and questions you might have. This article will help clear things up for you.

Will you be having a baby in nine months? Do you want to breastfeed? If you plan to breastfeed, you must be able to do so discretely at any time. Look into nursing clothing to help you do just that! There are lots of different companies that design garments for discreet breastfeeding. Using these items, you can breastfeed in public without anyone realizing what is going on. Nurse at the mirror at first so you can figure out how to do it discreetly.

If you receive an invitation to a social event and do not feel like going, feel free to turn it down. Everyone should be quite understanding of the challenges you face at this period in your life. You may seem shocked about how tired you are, how many times you go to the bathroom, or just how nauseous you are. Don’t exhaust yourself just because you think something is expected of you.

Try not to gain excessive amounts of weight when pregnant. Gaining too many pregnancy pounds can pose health risks down the road, and they can be tough to shed after the baby is born. An average size woman should only gain between 15 to 30 pounds during a normal pregnancy.

For women who are constipated when they are pregnant, attempt to consume high-fiber foods like vegetables, fruits and whole wheat foods. The hormones in your body during pregnancy is the cause of the constipation. Constipation can cause pregnant women to have extreme gastrointestinal problems. In addition, it’s just not a pleasant feeling.

Tell your doctor if you feel really swollen when you’re pregnant. Swollen feet can signal preeclampsia, dangerously high blood pressure that can occur during pregnancy. This condition needs to be treated to ensure that you have a healthy birth.

Cramped legs are quite common in the third trimester. Be sure to stretch prior to retiring for the night, and you are sure to experience fewer cramps. Also, you will want to consume as much water as possible to avoid cramps.

Among the most wonderful and unique things that a woman can experience is pregnancy. Nothing compares to it, because your child will forever change your life. You probably have many questions and are reading a lot of information regarding pregnancy. The advice in this article should give you a great starting point. We hope you can use what you learned.

Considering Pregnancy? Then Don’t Skip These Tips.

Some of the less positive effects of pregnancy include issues such as body aches, hormonal changes, stress, and hunger. With any luck, this article will help you to be informed about pregnancy (your own or someone else’s) and make the experience less scary and more enjoyable. Pregnancy is a special time in life, so relax and enjoy every minute of it, and keep these tips in mind for the problems that may come along.

In order to sleep better when pregnant, make sure you carefully plan out your fluid consumption. Ensure you drink plenty of water, but limit the amount of fluids you drink after dinnertime. This will prevent you from having to use the bathroom in the middle of the night.

Regular dental visits and daily oral hygiene are important during pregnancy. There are many dental issues that can occur during pregnancy, like gingivitis. Be certain to keep brushing two times a day, floss and use mouthwash. If you have any issues, contact your dentist right away.

Taking a prenatal vitamin prior to pregnancy is a smart and safe idea. Your baby begins developing its neural cord, which eventually turns into the brain and spinal cord, during the first trimester of pregnancy. Ensuring that you get the proper amount of folic acid, calcium and iron is essential, even from the very beginning of your conception journey.

Your body is going to work a little differently while you are pregnant, and if you find yourself a little constipated, try adding some extra high fiber foods. Fruits, veggies and whole grains are all great sources of fiber. The hormones a pregnant woman has is what causes constipation. Constipation can cause pregnant women to have extreme gastrointestinal problems. In addition, it’s just not a pleasant feeling.

Get a doula. Doulas are people who are trained birthing coaches. Their support can be both moral and physical. They can offer experience and comfort and help guide you and your partner through the process.

Don’t hesitate to ask others to help with heavy lifting during your pregnancy. Insisting on doing things yourself is not worth the risk of a back strain or injury to yourself or the baby. For these reasons, it’s best to get somebody to help you lift heavy things, even if you feel like you can handle it.

The suggestions described here are able to lead you to a healthier and happier experience during your pregnancy, if you apply them correctly. Pregnancy should be an enjoyable time, although there can be negative aspects. If you are having problems with pregnancy, consider these tips and try some to be happier.

Tips For Expectant Moms And Dads!

Whether you’re looking to become pregnant or already are, you probably will still face unforeseen things during this time. Get started with the useful tips presented in this article to understand the changes you are going through.

Are you pregnant and having a child soon? Are you going to breastfeed? Do you plan on doing so in public? Nursing clothing can help you keep your privacy! A number of companies provide clothing that allow a mother to breastfeed discreetly. This means that nobody will be able to see what you’re trying to do. You can also practice nursing by a mirror so you can practice covering up what others see.

You can indulge your cravings if you make sure that your general diet is healthy and balanced. Your body needs you to eat certain things for a good reason, and you may just need to eat whatever it’s telling you to. While you still need to moderate your intake, it is a good time to enjoy indulging your cravings as you need to increase your caloric intake while you providing nutrients for both yourself and your baby.

Be more conservative about your sunscreen use than you were when you were not pregnant. Also steer clear of tanning beds. Your skin is quite sensitive during pregnancy, so your chances of sunburn are increased. However, if you use sunscreen, be sure that the chemicals in it are safe for the child.

Keep your teeth in good shape and continue to visit your dentist when you are pregnant. Pregnancy has been known to make a lot of dental problems occur, such as gingivitis. Floss every day and brush twice a day to ensure that your teeth stay healthy and strong. If you have any problems, speak with your dentist.

When pregnant, fill up your car at full-service stations or have someone else fill your gas for you. Gas fumes can cause harm to your baby. Try not to put your baby in any risky situations during your pregnancy.

When pregnant, don’t travel anywhere that is far from a medical center. You should meet with a doctor regularly and go to the hospital right away if something unusual happens. If you are traveling, ensure you have a cell phone available at all times.

Document your pregnancy with sweet pictures and personal stories and anecdotes. Children get a big kick out of this. Take a lot of pictures during each stage of pregnancy, and write down your thoughts into a journal that you can share with them later.

It’s really important to remember to make time for yourself. After you give birth, life will get more busy and you won’t have much time for yourself. Watch some anime, go out to the pub with friends, or just have fun doing whatever you like to do. You’ll feel better, and the baby will too.

Being pregnant is a significant event in your life, and the more you know about pregnancy, the easier it will be to deal with its ups and downs. While pregnancy can seem miraculous, it’s also a time that can be very stressful, and knowing what to expect will really come in handy.

Helping Your Pregnancy Go A Bit Smoother

The amount of information about pregnancy and birth can be staggering at first. Pregnancy alters your life in a huge way. It’s easy to feel overloaded by all the information out there. In the following paragraphs, you’ll find some advice that will help you stay healthy and happy during your pregnancy.

If you are feeling especially bad during pregnancy, don’t hesitate to decline invitations to social events. Your family and friends will understand your needs. You may not have expected to feel as tired and nauseated as you have been, or envisaged how frequently you have to go to the bathroom. Do not push your body to its limits if it does not have to be.

If you eat a healthy diet for the most part, then those once in a while cravings are fine. You body has cravings for a reason, and your body may be lacking something that is in whatever you are wanting so bad. Your body goes through energy much faster whenever you are pregnant; therefore, don’t neglect food cravings.

Keep your teeth in good shape and continue to visit your dentist when you are pregnant. There are a variety of dental issues which can arise at this time. Brush and floss teeth twice daily, and use a good mouthwash. See your dentist if you suspect any problems.

Search your home for various chemicals that could cause harm to your unborn baby, and throw them out. Cleaning solutions are a huge problem, so try to use natural brands when possible. Even after the birth, it is a good idea to continue using more natural cleaning supplies.

Begin pregnancy classes as soon as you know you are pregnant. This allows you to feel confident that you know what is coming. It is also a great chance to talk to an experienced person who can answer your questions.

Eating crackers and other neutral foods through your pregnancy is important. If you eat bland foods, they will help reduce nausea and vomiting. It’s also important to avoid acidic or greasy foods that could give you heartburn or worsen your nausea.

Your doctor or nurse will check your legs and feet for edema during each prenatal visit. While this is one of many common side effects of pregnancy, it may also be indicative of a dangerous medical condition, such as preeclampsia. Untreated, preeclampsia can kill both a mother and her unborn baby. If you do have this, you need to get treated for it so that you can make sure you give birth to a health baby.

Decorating the nursery can be quite exciting. However, remember that exposure to paint fumes while pregnant is potentially harmful to a developing baby. It is much safer if there is good ventilation in the room. If possible, get your partner or your friends to help you prepare the baby’s room.

Swimming is a great idea for women that are farther along in their pregnancies. Swimming allows your body to relax from the stress of carrying all the extra weight and allows you to work muscles you would not be able to otherwise. You probably feel like you weigh as much as a whale during your pregnancy, but swimming can make you feel weightless, which is an incredible, soothing feeling.

Learning everything at one time is not necessary. You have several months to learn all there is to know about pregnancy. That is why you have to ingest small pieces of information at a time. Consider this article as a starting point in your education on pregnancy. Have as much fun as you can while being pregnant. Many women find pregnancy a special and enjoyable time, so try to cultivate this attitude rather than stressing out over your health.

Solid Advice For First Time Pregnant Women

Pregnancy is something that a lot of women find to be stressful. It’s the goal of every mother-to-be to have a very healthy nine months and make sure the baby has no issues. You must make the effort to learn all about pregnancy for the good health of your unborn child. The piece that follows offers terrific tips for pregnant women.

Be sure to minimize your intake of fluid before bed so that your sleep will not be disturbed by an over-full bladder. Drink plenty of water early in the day, but cut back later in the day and before bedtime. This will allow you to better control the urge to go to the bathroom in the middle of the night.

Purchase maternity undergarments early. You’ll find that you are far more comfortable and have a larger variety of clothes. Don’t feel embarrassed or self-conscious purchasing the maternity clothes early. You’re the only one who can decide what’s comfortable and attractive on you.

Before you attempt to get pregnant, visit your doctor. Your physician can give you tips on having a healthy pregnancy, and advise you on any health issues that could affect your pregnancy. Making sure your body is ready to be pregnant may be the most important step you can take.

Regular exercise will be important during your pregnancy. Exercise can make you less prone to miscarriage, reduce labor time and decrease the amount of effort needed to lose the extra baby weight.

Eat about 400 more calories a day during your pregnancy. When you’re pregnant, you are consuming for two, so it is important you and your baby are both fed. Stick to healthy foods like vegetables and fresh fruits.

Sign up for a pregnancy class when you first find out you are expecting. Learning about pregnancy in a classroom setting will help you relax a little and understand more about the experience. You can ask any question you have and receive an expert answer.

Educate yourself on when you need to pick up the phone and call your doctor when dealing with premature labor. If you’re lucky, you’ll never use this information. Still, it is good to be prepared just in case. The sooner you take action against preterm labor, the greater your chances of a safe and healthy delivery.

It is important to stay hydrated if you become ill or get diarrhea when pregnant. Diarrhea is a cause for dehydration, and being pregnant, dehydration is more serious than for someone who isn’t pregnant.

Keep a food diary to track the foods you eat. This will help you to see whether you are lacking in any important areas of your diet. This will also come in handy for your doctor.

If you know someone who has recently had a baby, ask her some questions in order to pick her brain for tips that made things easier for her. You can get firsthand knowledge of all the ins and outs of what to expect from a person who has gone through the experience before you.

Live like you are pregnant when you are trying to conceive. Stop drinking and smoking, eat healthier, and begin a fitness regimen. It will take a while to get pregnant, so practice these life changes.

It’s a good idea for you, together with your partner, to visit your doctor for a checkup before you’re pregnant. This will let you know if you need any further testing or find out if you have any hereditary conditions in your family. This also lets you ask questions about potential pregnancy.

Get an HIV test as soon as you find out that you’re pregnant. Even if you don’t think it’s possible the worst can happen, so it’s best to know before your baby is born so you can ensure they have the best chance of being healthy. This also will help you attain help from medical professionals that know about HIV.

As mentioned in the introduction, pregnant women need the right information so they can take care of themselves and properly provide for their baby during the pregnancy. To make sure your pregnancy is healthy, use the advice from this article.

Questions On Pregnancy? Read This Article For Answers!

Being well informed about what lays ahead of you can help a great deal with stress. Learning all that you can about pregnancy can start with the tips below.

As long as you try to eat three healthy meals a day, there is nothing wrong with indulging every once in a while! Your cravings happen for a specific reason, and your body may need whatever those foods contain. You can enjoy having cravings because you know that you need the extra calories for your baby.

Have someone else fill up the gas tank in your car. Gas fumes are not good to breathe in when pregnant because of your baby. Do not take the risk of injuring your child; instead, ask for help.

If you are pregnant it is very important to stay away from stressful situations. Stress not only causes women to have issues during pregnancy, but it may also affect the baby. Some babies, who experience excessive stress in the womb, wind up being born prematurely.

Consider taking a pregnancy class when you learn you are expecting. Getting this information in a classroom setting helps you prepare no matter what issues may arise during your pregnancy. Do not be passive in the class. Take an active role and ask plenty of questions.

If you want to give birth but you are are overdue, you can try walking. Walking helps baby to move into the correct position, putting pressure on the cervix and sometimes starting labor. Ask your partner to accompany you. Make sure that you don’t overdo things, walk to fast or try any contact exercise so as to avoid harm to your baby.

Include your partner or spouse in every aspect of your pregnancy. You partner is probably excited and nervous too; therefore, it is important to share experiences and reassure them during your pregnancy. Spend time together by going to the movies or taking a walk. Make sure you enjoy the time given you before your new baby arrives.

Make sure you are tested for diseases that are sexually transmitted when you are pregnant. If you leave these diseases untreated, your baby may be prone to some serious issues because of them. A lot of STD tests are done through blood, urine, or by getting a pap smear. If you suffer from one of these conditions, you will have to get a C-section.

Pregnant women should never change the litter in the cat box. Improperly handled cat litter can infect a pregnant woman with toxoplasmosis. If you contract the taxoplasmosis infection, you risk anything from birth defects to miscarriage and even a stillborn child.

Leg Cramps

Stretching before you crawl into bed will help reduce the frequency of leg cramps. Nearly all pregnant women report leg cramps during the night. Stretching before bed helps soothe and relax muscles and can prevent night cramps.

Do not use hot tubs or saunas while you are pregnant. An overheated body can be very bad for your developing baby. Some spas also use oils that could cause early contractions, particularly during the first two trimesters of pregnancy. Avoid juniper and rosemary at all times during your pregnancy.

A great tip is to learn about what you can expect in the delivery room by reading blogs online, so you are not surprised when your time comes. Reading medical books can be a little dry and clinical. Hearing from actual mothers can give you a real-world view. Also, these stories will make you feel more comfortable.

Avoid being seated in an immobile position for extended periods of time. Many expectant mothers may have to deal with swollen ankles and feet at the end of each day. Pregnancy makes it more difficult for blood to circulate through the lower half of your body. Swelling may also occur when you sit for too long in any one position. There are a few ways to reduce swelling, such as sleeping on your left, soaking your feet in a bowl of cold water and avoiding tight socks.

As this article has shown you, there are a lot of ways that you’re able to be at peace when you’re dealing with being pregnant. Through these tips you can find the peace of mind to make the most of the birth process.

It Is Possible To Have A Happy And Healthy Pregnancy

Maintain a positive outlook when you are pregnant at all times. In addition to staying upbeat, gaining information is vital. This helps to ensure a more comfortable pregnancy. This piece is meant to smooth your pregnancy by offering helpful tips.

Are you with child? Do you plan to breastfeed instead of using bottles? Do you want to find a way to be discreet while feeding your baby in public? Nursing apparel can help. There are lots of different companies that design garments for discreet breastfeeding. They cover you as you feed your child. So you can tell what it looks like to others in public, try nursing at home looking in a mirror and making adjustments.

Talk to your doctor if you wish to conceive. Your doctor can help you make healthy lifestyle changes, which will make your pregnancy easier. Being well prepared for pregnancy both physically and mentally can help you sail through with fewer problems.

You should always get clearance from your doctor before you make plans to travel, while pregnant. Bring prenatal medical records with you, however, just in case anything should happen.

There are chemicals that could be harmful while you are pregnant, so these should be removed as soon as possible. Cleaning product are notorious for that, so try switching to natural products. After you have a baby, try keeping them out of your house to make it safer for them.

Try to incorporate a doula into your life. A doula can help coach you through your delivery. The support and advice that they will give you during labor will be more than worth it! They can assist your partner in being the best birth coach they can, and it gives you the comfort of having someone who is very experienced in the room with you.

If you need help to lift things when pregnant, don’t be afraid to ask someone for assistance. Lifting extremely heavy items can cause you lots of stress, back strain, and even potentially lose your baby due to a miscarriage. Try to have someone lift those heavy objects, even if you don’t see the danger.

Always keep a diet that has sufficient protein intake during this important phase. This nutrient is essential to you and your baby. Some of the foods you can eat that have a high protein content are beans, nuts, chicken, eggs, meats, seeds, and soy products.

Blood Flow

Pregnant women who are in their final trimester should attempt to sleep on the left side. Lying down in this position allows the fetus to get the best supply of blood, and also lets blood flow easily to your uterus and kidneys. Try to avoid sleeping on your back, as it is the worst position for blood flow.

You should inform your doctor if you are having a lot of discharge during your pregnancy. This may be an indication that you have an infection, which is not all that uncommon for a pregnant woman. If this goes untreated, serious causes for health concern may arise for both the mother as well as the baby.

Maternity clothes can be found cheap at consignment stores and thrift shops. This can save you some money on clothes that you will only wear for a short amount of time. You’ll keep the cost down, recycle clothes and put the money into baby supplies instead.

If you are keeping a positive attitude and trying to make good choices, you will probably be just fine. However, it doesn’t hurt to keep on learning about pregnancy. Your baby is depending on you to make healthy decisions. Use this knowledge and keep obtaining new knowledge. By committing to doing so, you are paving the way for a healthy life with your little one.

Tips For Those Who Are Pregnant Or Considering

Every woman has questions and concerns about her pregnancy. On top of this, they are strongly concerned with the health and delivery of their coming child and this all equates into some stressful months. The tips in the above article can help you take the best care possible of both your baby and yourself during pregnancy.

For many women, it might take a year, and sometimes longer, to conceive. If you have given it a year without any luck, you may have to consult with a doctor. They can check you out to find out if there’s a medical reason for you not getting pregnant.

Nutritional Needs

Giving in to food cravings, that you experience when you’re pregnant, isn’t always a good idea. Your developing baby has particular nutritional needs, much like you do. Not all craved foods will satisfy the nutritional needs of your child, so continue to be conscious of what you’re eating.

Leg cramps are a common issue for pregnant women. Be sure to stretch prior to retiring for the night, and you are sure to experience fewer cramps. Staying hydrated and eating potassium-rich foods will help to keep cramps from happening.

You should not consume anything caffeinated during your months of pregnancy. Caffeine can deprive you of sleep, which it is doubly important to get during pregnancy. Eating a few crackers can be an effective way to reduce nausea and allow you to sleep better. Eating healthy can help you get enough sleep.

Check thrift stores or consignment shops for maternity clothes. You will only be wearing the clothes for a few months, so why pay full price. You will keep money in your pocket and save the world from wasted resources.

You should take a child birth class. It is best to register early so you are certain to get a seat in class. You may want to consider signing up for breastfeeding classes, as well. These classes can help take some of the mystery out of what to expect in the upcoming months.

When you are pregnant, do not drink any alcohol. Drinking while pregnant will cause the alcohol to pass through the placenta, affecting the unborn fetus. Because of this, women who want to be pregnant, and women who are pregnant should never drink any kind of alcohol. Alcohol consumption when you are pregnant can result in miscarriage or pre-term labor, and it can also result in birth defects for your baby.

Many moms-to-be aren’t fully sure of the best way to take care of themselves during pregnancy. As society gains more knowledge on the subject, what’s best practice tends to change. However, if you bring to bear the sensible advice in this article, you will have made a major contribution to your health, your baby’s health, and the enjoyment of your pregnancy.

Waiting For Your Baby: A Guide On How To Handle Your Pregnancy

There are many old wives’ tales concerning pregnancy. You need a reliable source of information to get a good idea of what is going on with your body. This article will give you helpful information to get you through the process.

Keep all of your medical appointments to catch any problems that may develop. These appointments are carefully scheduled so the fetal development, and your health, can be properly monitored during your pregnancy. This will keep you and your baby in the highest health possible.

See your dentist if you are pregnant and care for your teeth. Being pregnant can actually cause you to develop dental problems, such as gingivitis. Brush your teeth morning and night, and be sure to floss daily. If you have any concerns, see your dentist immediately.

Regular exercise is essential when you are pregnant. This will decrease your chances of suffering a miscarriage, reduce the amount of time you are in labor, and it will make it easier to go back to your regular size, after you give birth.

Search your home for various chemicals that could cause harm to your unborn baby, and throw them out. Cleaning solutions are usually the biggest threats, so try replacing them with natural solutions. Even after the birth, it is a good idea to continue using more natural cleaning supplies.

Sunscreen and other sun related precautions are just as important during pregnancy as they were before. A pregnant woman’s skin is a lot more sensitive than before pregnancy; therefore, a sunburn can cause extreme problems down the road, such as melanoma.

Eat foods with plenty of protein during your pregnancy. This is essential to having your baby grow healthy, and it’s good for you too. You should try teat a lot of foods that are rich in protein such as legumes, meat, seeds and tofu.

Blood Flow

It is very important for a woman in her third trimester to sleep on her left side. It allows the baby to get an optimal blood supply, and gives you a better blood flow to the uterus and kidneys. Try to avoid sleeping on your back, as it is the worst position for blood flow.

If your feet swell a lot during pregnancy, let your physician know about this. The swelling could be typical or, it may signify preeclampsia, a condition related to high blood pressure during pregnancy. Your baby’s health depends on prompt treatment of this condition.

If you’re traveling while pregnant, never go too far away from good medical care. You do not want to stray to far from a doctor in case any emergency or complications should arise. Also, always carry a phone when you are traveling.

How do you figure out which advice is true and which is questionable? Fortunately, the tips in this article are here to help you and not mislead you.