To banish your heartburn, the main thing is to choose the correct and most effective solution for you. That means obtaining precise information about the genuine causes that are behind heartburn symptoms. Overall, there are three ways to handle heartburn: doctors’ classical treatments, surgical actions and natural/holistic cures. These methods have major differences in the way they are put in place and how they deal with different causative factors, as well as in their effects over a long duration.

When the lower esophageal sphincter (LES) between the esophagus and the stomach functions correctly, food is allowed to move one way into the stomach, but then kept in the stomach by the closing of the LES to prevent acidic stomach contents from being pushed back the opposite way. However, when the LES muscle relaxes incorrectly, acid stomach contents can move back to the esophagus to cause the pain of heartburn. This explains why heartburn is the outer sign of acid reflux or GERD (gastro-esophageal reflux disease). GERD is what comes about when the LES valve between the esophagus and the stomach loses its muscular force.

Physicians habitually deal with heartburn and related problems by trying to use conventional medications, some of which are available to anyone over the counter. These acid reflux OTCs can be sorted into three groups:

1. Antacid, canceling out stomach acid by covering over the food content, and characterized by products such as Maalox, Rolaids, Mylanta and Tums.

2. H2 blockers to damp down acid creation and diminish acid production in the stomach, characterized by products like Pepcid AC, Axid AR and Zantac 75.

3. PPI (Proton Pump Inhibitors) which break the proton pump action that normally releases the acid in the stomach, characterized by products including Nexium, Protonix and Prilosec.

The Journal of Gastrointestinal Surgery 2004 published research that found that PPIs do nothing to reduce the frequency of reflux attacks for GERD victims. Instead, PPIs simply convert acidic contents into alkali ones. The reflux still happens, but with an alkaline bile which may in fact be worse for the esophagus. Although short-term pain alleviation is promised by such drugs, long-term usage can be a significant problem. These drugs do not address the real issue, only the external manifestations. They set about this by altering the composition of the stomach chemically. These drugs typically only have short-lived effect and can induce long duration patient dependency as well as unwanted secondary effects.

If drugs are not the answer, is a surgical operation any better? Such operations are designed to stop the valve opening when it should be shut, thus blocking the flow back of gastric contents to the esophagus. The surgeon envelops the upper portion of the stomach around the lower esophageal passage in order to bolster the muscular valve at the meeting point of the esophagus and the stomach.

A sufferer who relies solely on this solution is likely to remain a sufferer. If no accompanying lifestyle or diet alterations are made, heartburn symptoms will probably be back. Associated with this solution are other risks including cramps in the abdomen, bloating, diarrhea, nauseous feelings, and glutition difficulties.

The solutions mentioned either attempt to slow down the quantity of acid produced, or cancel it out or use physio-mechanical means to artificially reinforce the LES. However, none of them deals with the real cause. The major disadvantage of these conventional methods for treating heartburn is that they all address local GERD symptoms, their only action being on the external signs and not the real cause.

Inner body balance can also be severely impacted by Candida infection as well as lifestyle and bad diet habits, including major stress and incompatible sleep patterns, leading to excess acidity, fermentation and toxin overstocking. For a real measure of progress, it is the underlying causes that must be dealt with be rid of GERD and heartburn. Acid reflux is the direct result of the simultaneous existence of diverse medical and lifestyle elements. Genetic weakness, high fat food intake, excessive weight and particular lifestyle and nutrition factors all band together to strip the LES of its muscular force which stops it from closing correctly. The only possibility to really get rid of acid reflux and to prevent it from happening again is to suppress these root causes directly.

Heartburn symptoms are alarmingly common all over the world. Millions of men and women in America suffer from acid reflux induced heartburn during their lifetime. Sometimes, it may become difficult for us to distinguish its symptoms from those caused by other conditions, such as angina pectoris or heart attack. What most of us lack is a clear understanding of all the symptoms of heartburn and this could prove to be potentially dangerous. It is critical to distinguish between heartburn symptoms and actual cardiac arrest signs in order to start the correct treatment and take the necessary action.

Acid reflux induced heartburn is caused when acidic stomach contents flow back into the esophagus, causing irritation and a burning sensation beneath the breastbone and the throat in the patient. Depending on the severity of the attack, a hot, sour acidic fluid may regurgitate back in the throat, causing us to retch. Children are seldom able to control the retching and most often, start vomiting under such circumstances. Gastroesophageal Reflux Disorder (GERD) or acid reflux heartburn may also bring about varying degrees of pain and difficulty in swallowing. Some might even feel a sensation of foodstuff remaining ‘stuck’ in the middle of the chest or the throat. Some persistent and acute cases may even lead to chronic cough, hoarseness and soreness of the throat for many days.

A cardiac arrest or heart attack, however, is accomapnied by none of these symptoms. Although angina pectoris may trigger some amount of heartburn in patients, it is rarely severe and is usually short-lived and well within tolerable limits.

Below are a few of the significant symptoms associated with angina pectoris as opposed to GERD:

• Pain related to heart attacks, unlike GERD-related pain, often radiates to the shoulders, neck, jaw and arms.

• Sudden intense chest pain or pressure on the chest is one of the most common symptoms of cardiac arrest but is absent in GERD.

• Cardiac attack triggers a feeling of tightness in the center of the chest, which is not restricted to the back of the breastbone only, as in the case of acid reflux.

• Heart attack may cause a shortness of breath which is rare with GERD heartburn.

• Heart attack pain responds to nitroglycerin; GERD heartburn responds to antacids.

• Cold sweat accompanies a heart attack; this is absent in GERD heartburn patients.

Contrary to the symptoms of heart attack, acid reflux heartburn symptoms are more generic in nature and are readily felt by the patient.

A few of the common heartburn symptoms are as given below.

Heart attack and GERD, both may cause very severe pain; however, unlie the former, GERD induced pain does not spread to the shoulder, jaw, neck and arms of the sufferer.

• The burning sensation caused by GERD is limited to the underneath of the breastbone or the ribs.

• GERD induced pain occurs most frequently after meals, after lying down on the back and most often, during nighttime.

• Heartburn does not cause the patient to break into a cold sweat.

Medical studies conducted with patients with frequent complaints of GERD have shown that most GERD related symptoms become more pronounced at night. This often leads to difficulty in falling asleep and many GERD patients tend to stay awake at night. GERD patients may also experience the pain and discomfort getting more intense during nighttime than during the day.

Understanding the various symptoms of GERD induced heartburn can help one in initiating a symptomatic treatment of the condition. However, that’s hardly sufficient to control acid reflux effective. For a complete curative treatment, one needs to address the disease itself, not just its symptoms. Unless the roots of the disease are eradicated, there is always a possibility of the condition relapsing even if the symptoms disappear temprarily due to medication. The real answer lies in adopting holistic remedies that treat the body as a whole and go to the root causes of GERD to fix the problem from deep within.

I am always amazed at just how much heartburn can hurt. It honestly feels like your chest is on fire. Before you resort to sticking a fire extinguisher down your throat, consider these natural heartburn remedies.

Natural Heartburn Remedies

Heartburn is a condition that affects millions of Americans every day. It is typically characterized by a burning sensation in your chest area. More often than not it can be accompanied by a sour taste in your throat and mouth.

Heartburn symptoms that occur more than two or three times a week, over a period of three or more months, may be the result of Gastroesophageal reflux disease – GERD. You should obtain the opinion of a qualified medical professional to determine the most appropriate course of action for your circumstance.

If you experience heartburn less than two or three times a week, however, there are a few natural heartburn remedies that may help.

When you first begin to experience signs of acid reflux, drink a small glass of water. Do not go out a drink a huge glass. Four to six ounces is all you should need. By drinking water, you are helping to dilute the acid being produced in your stomach. This, by itself, may relieve some of the painful burning in your throat.

If symptoms continue, try taking a small dose of an over-the-counter liquid antacid, such as Mylanta. Antacids are designed to neutralize acid, hence the name “ant-acid”. Chewable tablets work effectively as well, yet take a bit longer to begin working. It is important to note that drinking water after taking an antacid effectively eliminates the positive effects of the medication. Diluting your medication will not help you get rid of heartburn. Most product labels suggest taking one ounce every half hour for two or three doses.

If your heartburn symptoms continue, try drinking a glass of Chamomile tea. Chamomile is known as a carminative herb, which basically means it helps the digestive process function more effectively.

After trying a glass of Chamomile tea, symptoms can, although rare, sometimes remain rather strong. At this point, I would consider taking a H2 blocker. H2 blockers, also known as Histamine-2 blockers, were designed to reduce the production of acid by your stomach. These products offer a more long-term solution than your typical antacids can. Zantac is a popular example of this type of medication.

Finally, if none of these natural heartburn remedies have worked, try going on a long walk. Use gravity to your advantage and remain in an upright position. The last thing you want to do is to lie down, which will only aggravate your heartburn conditions.

If you experience occasional symptoms of heartburn, there are a few natural heartburn remedies that may reduce your pain and suffering. Another option is going on a GERD diet. If you notice your conditions is getting worse, or occurring at more frequent intervals, consult your doctor immediately as you may have a more serious underlying condition.

An estimated 70 million Americans suffer the pain and discomfort of Heartburn.

If you are one of the unfortunate ones, you have doubtless tried various forms of medication which have brought you only temporary relief. Fortunately there are numerous things that you can do to get natural relief from heartburn. By making thirteen basic adjustments to your diet and lifestyle you could dramatically help to relieve or prevent heartburn permanently, so that you don’t have to go on simply living with your problem.

The following suggestions have proven highly effective in significantly reducing the occurrence of heartburn symptoms for many people.

a) Eat smaller meals, more frequently throughout the day.

b) Eat more slowly and chew thoroughly – putting your knife and fork down while eating will help achieve this

c) Watch your diet – Limit your intake of acid-stimulating foods and beverages. Avoid caffeine containing products.

d) Instead of drinking whole fat milk use fat free milk

e)  Drink plenty of water throughout the day

f) After eating your evening meal wait for at least three to four hours before considering going to bed, so that   you properly digest the last meal of the day.

g) Raise your head slightly while you sleep. This can be achieved by using extra pillows or by elevating the bed.

h) Maintain a reasonable weight. If you are overweight, then reducing your weight by as little as a 10% can significantly reduce your heartburn symptoms.

i) Learn to relax. Stress is known to induce behaviour which can trigger a heartburn attack.

j) Avoid wearing clothes that fit tightly around your waist – including belts

k) Don’t smoke!

l) Don’t drink alcohol or at least reduce your alcohol intake.

m) Keep a record of (i) what actually triggers your heartburn attacks, (ii) how severe the attack is (iii) how your body reacted and (iv) how you obtained relief. This record could be very useful should you need to discuss your condition with your doctor.

These steps, although they may appear simple, have provided considerable natural relief from heartburn for many people, so why shouldn’t they work to your benefit also? Surely they are worth trying?

It goes without saying however, that if your heartburn symptoms persist you should seek medical advice, as they could be indicative of a more serious problem.

If you have heartburn and I mean serious burning pain the most important thing in your life is relief and it cannot come soon enough. If you do not suffer from heartburn or acid reflux disease you cannot understand the pain and misery involved with this condition. You want the medicine to put out the fire and you want it now.

Most heartburn sufferers have downed lots of over the counter medicines. These include Pepsid AC, Tums, Maloxx, Zantec and Tagemet. These antacids are sometimes called H2 blockers. They do work and provide short term relief for your heartburn.

Most likely you will have to try several brands of over the counter medicines to find the one that works best for you. Make sure you read the labels and take note of any side affects that are posted there. When trying a new medicine make sure you give it enough time to work for you. However if you start to have allergy symptoms you need to stop taking it right away.

If you do take a medicine and have a bad reaction or if it makes you sick you need to contact your physician immediately. Do not wait to long or you may end up with a more serious problem than heartburn.

If you have Chronic Heartburn or GERD, you should make an appointment with your doctor. Remember heartburn symptoms can sometimes mask a more serious condition. In any case taking antacids will not solve your problem and may even worsen your condition if left untreated.

A good and correct diagnosis by your doctor will go a long way to curing your heartburn problems. He or she will most likely prescribe the appropriate medicine. This may be in the form of a prescription or recommending the right over the counter medicine to address your specific symptoms.

You will need to give your physician a list of all the medications you are on including the over the counter antacids you are taking. It would be best to inform your doctor if you have had any reactions to these medications. All this information will help him or her prescribe the correct medicine

In most cases if you are suffering from regular or mild heartburn, the over the counter medicine will give you relief for your symptoms. Sensible use, that is a little each day will keep your heartburn away.

Have you ever left your doctor’s office thinking that he might have forgotten to mention something about your problem?

Recently, I left the doctor’s office and got into my car, only to think that my doctor didn’t tell me everything about my virus. I drove to the pharmacy only to find the medication would cost me over a hundred dollars (after insurance) and I would still be un-educated about this ailment?

Was there something else I could do to help my body fight this?

Is medication necessary or could I let the virus run its course?

Maybe you’re asking yourself, is there a simple acid reflux cure he also forgot to tell you?

An Acid Reflux Cure Your Doctor will Never Mention

Doctors and medicine do have their place in modern society. In most cases, doctors and medicine have helped and sometimes saved lives. But, in some cases (especially acid reflux), doctors and medicine are hurting more patients than helping.

Have you ever noticed that drugs like Nexium, Tagamet, Omeprazole, Prvacid, and Zantac are only supposed to be used for 8 weeks maximum (read the label)? There’s a reason for that…

The Major Reason is because many people who have GERD or Acid Reflux, take these prescription drugs to treat their heartburn symptoms for 4-8 weeks. But long-term use can cause the body to make a hormone called gastrin. Gastrin allows your stomach to make more acid thus helping with the heartburn problem. But this hormone also increases the risk of cancer to your digestive tract. Thus, do not use for more than 8 weeks. And if you are worried about cancer, I wouldn’t use the drugs at all.

5 Secrets Your Doctor Won’t Mention About an Acid Reflux Cure

1. Heal Your LES Today- The first step to curing your acid reflux is to heal your Lower Esophageal Sphincter (LES). The LES is a muscle flap that keeps your stomach acids in your stomach. When the LES is scratched, stomach acid can escape and cause heartburn and damage the esophagus. To heal your LES, eat soft foods for at least two days.

2. Stay Away From- During the first few days, you must stay away from the following: spicy foods, acidic foods, alcohol, carbonated soft drinks, cigarettes and coffee. The substances in these foods/drinks have been known to aggravate the LES. Slowly, reintroduce them back in your diet.

3. Water- There has been thousands of reasons to drink water and here is one more. You should be drinking a tall glass of water after every meal. Water helps cleanse the LES so it closes up tighter, not allowing gases and acid to leak up in your esophagus, causing pain.

4. Chew, chew, chew! – This is a habit your need to constantly remind yourself to do. But, most people do not chew their food thoroughly enough. The ‘chewed’ food will be less likely to scratch the esophagus and LES, thus causing fewer flare-ups. It will also allow you to lose pounds quickly and eat less. I’ve had hundreds of customers who have lost up to 30 pounds just by chewing more.

5. Honey? – Honey has been found in Egyptian Pyramids and many experts believe this was the first natural cure known to man. Raw, liquid honey has been known to stimulate re-growth of tissue (esophagus and LES). Take one teaspoon before you go to bed.

Start Your Treatment Today

Are you serious about your overall health and the devastating effects acid reflux can have on it? Do you feel as if acid reflux is burning a whole in your throat? Are you willing to try almost anything for healing it?

If you are serious about this problem, would you be interested in a guaranteed acid reflux cure. Thousands of our customers were tired of re-occurring flare-ups and tried our guarantee only to find out that your body can naturally heal acid reflux if given the proper tools to do so. Though these 5 secrets will be helpful to begin the treatment, they are only the beginning. To discover my dad’s natural remedy, please visit our website to find out what fruit naturally cures GERD.

Acid Reflux Cure

How do you know you’re suffering from heartburn symptoms and acid reflux? With almost one in two people in the US alone suffering some form of heartburn in their lives from mild to severe, it’s an issue which deserves plenty of attention.

In this article, we’ll give you a check list of heartburn symptoms which you can record and take to your doctor for further discussion. The aim here is to help you recognize what symptoms could be contributing to your discomfort and then working through a way to manage them with the help and guidance of your doctor.

Symptoms of Heartburn

Frequent attacks are a sure sign you could be experiencing something a little more sinister. That’s why it’s extremely important not to ignore the signs and get help immediately. Being affected two or more times a weeks means it’s time to introduce a good management program to ease the incidence of attack. Here are eight symptoms to make special note of:

1. The feeling of food appearing to lodge or be stuck in the throat during or after a meal.

2. Sour or bitter taste in your mouth. Usually this occurs following a meal.

3. Chest pains are a real concern. Frequent chest pains are a real sign of heartburn issues. Many people will confuse these types of pain with a heart attack. Either way, it’s a red flag to get to your doctor immediately for assessment.

4. Many people don’t realize having a hoarse throat can be a sure symptom. It’s relatively common, but combined with other symptoms then again, it’s another sign to take consideration of.

5. Regular use of over the counter antacid products without little relief means a more serious problem could be brewing. Antacids are meant to offer light sufferers temporary relief but if you’re finding they aren’t having much effect then take this as a serious warning.

6. Suffering from a sore or sensitive throat. The throat and mouth are two areas where symptoms can give a clue that things may not be 100%.

7. What foods tend to bring on an attack? By making note of the foods or drink you consume and whether there’s any coincidence between what you consume and when an attack occurs means it’s time to consider some serious food management.

8. Do you suffer heartburn symptoms shortly after going to bed at night? Lying down can trigger symptoms and if you’re in this category then it could be a combination of things including eating too close to bed time.

Most people think of heartburn as a normal part of life – uncomfortable, but normal. Everyone they know gets heartburn at one time or another. They know the television ads by heart – the ones that show people thumping or rubbing their chests to indicate they have heartburn. Typically, people take an antacid and suffer until the burning sensation passes.

Heartburn symptoms are indeed common, but that is no reason to treat them too lightly. Heartburn symptoms do not happen by accident. They are a warning issued by your digestive system.

Heartburn symptoms must be considered in the context of their closely-related concerns: acid indigestion, acid reflux, acid regurgitation, non-cardiac chest pain, and sour stomach. Heartburn symptoms should also be considered in relation to GERD symptoms.

Heartburn symptoms closely resemble the symptoms of all the above, especially symptoms of acid.

Frequently-described Heartburn Symptoms

Heartburn symptoms are most frequently described as a burning sensation. Some may say they feel heat or warmth in the upper abdomen. Others describe heartburn symptoms as pain in the lower chest.

Heartburn symptoms occur behind the sternum – the central breastbone. The location, near the heart, is the reason for the name “heartburn,” but the heart is not involved. Some have described their heartburn symptoms as a feeling that the heart is on fire.

In addition to the burning pain, heartburn symptoms can include trouble swallowing, nausea, gas, and bloating.

Heartburn symptoms last as long as 2 hours for some. Some people have difficulty sleeping due to heartburn symptoms.

Why Heartburn Symptoms Need Attention

Heartburn symptoms, whether mild or serious, occasional or frequent, need attention. Let’s look at some of the reasons, beginning with one of the most serious.

1. Heartburn symptoms can feel much like heart attack symptoms. If you have heart disease, or are at risk for heart disease, seek medical attention immediately, even though you believe it may be heartburn. It is not worth risking serious or fatal results.

2. Heartburn symptoms, if frequent, can lead to serious medical concerns such as cancer of the esophagus. The acid that washes back into the esophagus can damage the sensitive linings of the esophagus, and lead to GERD. As it worsens, cancer can develop.

3. Heartburn symptoms are not isolated pain. They occur because something is not right in your digestive system. Heartburn symptoms are warnings. Just as you should not ignore warning lights on you car’s dashboard, you should not ignore the warning provided by heartburn symptoms.

Cause of Heartburn Symptoms

Heartburn symptoms are caused by a malfunction of the sphincter muscle at the bottom of the esophagus. This ring of muscle, the lower esophageal sphincter, is known in shorthand as the LES.

The first job of the LES is to open so that swallowed food can enter the stomach. Its second job is to close quickly to keep stomach food and juices from washing back into the esophagus.

When the LES is weakened, pressured, or relaxes inappropriately, it malfunctions. Stomach juices, and even bits of food, reflux (wash back) into the esophagus. Since the linings of the esophagus are not meant to handle the strong stomach acids, the nerves react with a sensation of burning.

Listen to Heartburn Symptoms

Since heartburn symptoms are the result of a malfunctioning LES, it makes sense to learn why the muscle is malfunctioning.

1. Does it need more oxygen?

2. Does it need more potassium or other electrolyte?

3. Is it dehydrated?

4. Would exercise strengthen it?

When another muscle malfunctions, we treat the muscle to strengthen it. Ask your physician how to strengthen your lower esophageal sphincter (LES).

Disclaimer: The author is not a professional health care provider, and intends the above for educational purposes only.

Severe or prolonged acid reflux heartburn symptoms that do not respond to natural remedies need to be addressed by your physician. This should be done well before complications arise as a result of a more serious condition. Remember you can ignore acid reflux heartburn for a short time but the symptoms will not go away without treatment. You need to take action and get help now.

First You need to contact your family physician. A correct diagnosis of your condition will lead your doctor to prescribe medications that will assist you in curing your acid relux heartburn. Occassionally he may also prescribe additional test. Commonly an EMS or esophageal motility study will be performed. The test will allow the doctor to closely examine the function of the valve between the stomach and the esophagus.

During the test the doctor or physicians assistant will run a catheter into the nose, guiding it down the esophagus and into the stomach. Also during the test you will told to take deep breaths as well as drink small amounts of water. The catheter will be withdrawn slowly and pressure readings will be taken during this process. It is critical to measure the ability fo the sphincter valve to function correctly. Only then can your acid reflux heartburn condtition be addressed.

Depending on the individual the motility test can be frightening and uncomfortable. It is seldom painful and the key is to remain as relaxed as possible. A small amount of gagging or coughing is normal during the initial phase of the test. Normally the test is completed in less than a hour and after a short period of recovery many people return to work or home. You may suffer from a slight sore throat for a short time but this is usually gone within 24 hours.

Now days this process is frequently done using a small fiber optic cable attached to a camera or monitor. This has special advantages in that it can also observe damage to the esophagus and sphincter caused by acid reflux. It also can detect other problems associated with esophagus like GERD, cancer or possible hernia.

Remember not contacting your physician about your severe acid reflux problem may lead to a more serious condition. Simple outpatient testing may be required to get a good diagnosis of your problem. Most of the time you can cure your acid reflux by using natural remedies in conjunction with changes in your lifestyle. If you continue to have serious symptoms you need to get help. There is no reason to suffer from the pain of acid reflux heartburn.

Dietary tips in acid reflux treatment

When you think about Acid reflux, what do you think of first? Which aspects of Acid reflux are important, which are essential, and which ones can you take or leave? You be the judge.

In cases of persistent heartburn, dietary improvements tends not to be enough alone.

So as well as advocating a digestion-friendly diet, your doctor is likely to recommend one or more of the following types of medication.

Antacids to neutralize the acid in your stomach; H2 blockers or proton pump inhibitors to reduce acid production; or prokinetics to strengthen the lower esophageal sphincter and expedite stomach-emptying.

However, if heartburn symptoms are mild and occur only from time to time, usually you will be advised to make the following changes to your diet.

Obesity, especially excess fat on the chest and abdomen, is a common contributory factor to GERD and hiatal hernia, and therefore to heartburn.

Choose a healthy calorie-controlled diet and customize it by following the eating tips below.

Both these factors lead to an increased risk of heartburn.

So opt for 4-6 small meals or snacks, and allow a maximum of 3 hours between eating.

It seems like new information is discovered about something every day. And the topic of Acid reflux is no exception. Keep reading to get more fresh news about Acid reflux.

In addition, choose foods that are “easier on the stomach” and more more easily digested.

Fizzy or carbonated soft drinks cause belching and upward pressure on the lower esophageal sphincter (LES), increasing the likelihood of heartburn.

The best drinks include: water, herbal teas or diluted non-citrus fruit juices.

Also note that some soft drinks (eg. cocoa, coffee, orange juice) are not helpful for heartburn as they can over-relax the LES, thus encouraging the backward flow of acid from the stomach.

Constipation can lead to extra strain on abdominal muscles and increase the risk of heartburn.

To prevent constipation, eat more high-fiber foods such as: oats, apples, pears, dried apricots and vegetables.

When increasing fiber intake it’s also important to increase your water intake by at least 40 fl oz a day- 4 to 6 cups daily.

Alcohol is not helpful to heartburn for several reasons as it tends to irritate mucous membranes. You can get a full system to cure reflux naturaly which will not only eleviate the symptoms but will also address the actual cause.

Further reading: Acid Reflux Symptoms.

Read more about what foods to avoid if you have acid reflux: Acid Reflux Food To Avoid.

More about acid reflux symptoms: What does acid reflux feel like?.