Nature Knows and Psionic Success

Olive oil is not only good for cooking but for our health as well, with potential benefits to blood sugar, heart health, metabolic syndrome, depression, and more. Read on to learn how to take advantage of this Mediterranean superfood. What is Olive Oil?

Olive oil is fat from the olive, a traditional tree crop of the Mediterranean Basin. The oil is made by pressing whole olives [ 1 ].

Along with its culinary and religious uses, it also has many health benefits. The phenols in the oil contain most of the beneficial properties.

Olive oil is also the primary fat source in the Mediterranean diet, a dietary strategy increasingly used to improve brain and heart health [ 2 ]. Health Benefits of Olive Oil

Olive oil is safe to eat as food, but has not been approved by the FDA for medical use. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing. 1) Diabetes

The Mediterranean diet uses olive oil as its main source of fat. The ADA recommends using this diet to improve blood sugar control . By following this diet, there is a 20%-23% lower risk of developing type 2 diabetes [ 3 ].

11 overweight and diabetic patients added olive oil to their diet, which significantly reduced fasting blood sugar. Daily consumption can also improve metabolic control in overweight type 2 diabetes patients [ 4 ].

Older adults who were at risk of losing their eyesight due to diabetes were put on a diet containing olive oil. They were less likely to lose their eyesight in comparison to those who did not increase their olive oil intake [ 5 ]. 2) Heart Disease

165 patients who were at high risk for heart disease went on a diet including olive oil. Those patients had decreased blood pressure, total cholesterol , low-density cholesterol , and triglycerides [ 6 ].

Tomato sauce enriched with olive oil has a greater effect on heart risk factors than just raw tomato sauce [ 7 ].

Olive oil enhanced the cholesterol-lowering properties of high-density lipids and protected cells from oxidative stress [ 8 ].

In non-smoking women, olive oil decreased blood nitric oxide as well as endothelin -1. This explains the effect of olive oil lowering blood pressure among hypertensive women [ 9 ].

Olive oil increases high-density lipid cholesterol. It also reduces the oxidative damage to lipids, decreases inflammation and improves tissue function [ 10 ].

The following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of olive oil for any of the below-listed uses. Remember to speak with a doctor before taking using olive oil for medical reasons, and never use it in place of something your doctor recommends or prescribes. 3) Metabolic Syndrome

Metabolic syndrome is a group of risk factors that increase the risk of heart problems, stroke, and diabetes.

A diet enriched with olive oil enhanced the blood antioxidant capabilities [ 11 ].

In women, an oil-rich diet reduced the risk of metabolic syndrome as well as heart disease [ 12 ].

A combination of olive and fish oil have a synergistic effect on lipid metabolism and oxidative stress in patients [ 13 ].

Additionally, it is likely to cause the reversion of this condition [ 14 ]. 4) Depression

Depressed patients were given a diet that included olive oil and evaluated over the time period. They showed a decrease in depression scores [ 15 ].

Olive consumption is inversely associated with depression risks and improved depressive symptoms [ 16 ].

No clinical evidence supports the use of olive oil for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit. 5) Alzheimer’s Disease

Mice that had memory loss had olive oil included in their diet for 8 weeks. Their memory improved, and there was a significant response in the cortex to promote the formation of new cells in the brain [ 17 ].

Alzheimer’s is characterized by the accumulation of β-amyloid (Aβ) and tau proteins in the brain. In mice, the oil leads to an up-regulation of Aβ degrading enzymes, which helps prevents Alzheimer’s [ 18 ]. 6) Osteoporosis

Olive oil reduced bone loss in ovariectomized rats [ 19 ].

Additionally, it increased osteoblast cell formation [ 20 ].Oil with vitamins might be beneficial to include in the diet of women to help for bone protection and against oxidative stress [ 21 ]. 7) Wound Healing Scientists treated mice (who had induced ulcers) with either water or olive oil to help them heal. The oil helped heal pressure ulcers and improved skin health [ 22 ].Linear incisions and circular excisions wound models were created in the buccal mucosa of rats to determine the healing effect of olive oil on the wounds. The oil has healing effects in both incisions and excisions as well as anti-inflammatory effects [ 23 ]. Cancer Research One of the main phenols in olive oil, hydroxytyrosol, possesses antitumor effects due to pro-oxidant properties, the capacity to inhibit the growth of cells, and the promotion of cell death. Hydroxytyrosol treatment reduced thyroid cancer cells by promoting programmed cell death in those cells [ 24 ].Higher olive oil intake may be a protective factor against breast cancer [ 25 ].Another polyphenol, oleuropein , can cause programmed cell death in breast cancer, colorectal cancer, and thyroid cancer [ 26 ].Olive oil diets also influenced the expression of age-related changes. Diets can regulate the different susceptibility to chemical exposure leading to breast cancer [ 27 ]. Take a look at your personal genetic data to find the root cause of your health issues and build a regimen that is right for you. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Start your journey to […]

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A leaky blood-brain barrier (BBB) is thought to play a role in different neurological and psychiatric disorders, including “ brain fog ”, Alzheimer’s disease , depression , schizophrenia, and more. However, the research in this field is still young, and scientists are yet to unravel potential connections.

When discussing issues with the BBB, it is important to note that a problem does not always start in the brain. Diseases and other problems elsewhere in the body, such as diabetes or gut inflammation, may trigger a “leaky brain.” In this post, we cover the top 11 factors that can disrupt the blood-brain barrier. Brain Injuries

1) Stroke

Strokes cause a lack of glucose and oxygen. This leads to a rise in potassium , the depletion of ATP, and a release of glutamate , which all contribute to blood-brain barrier disruption [ 1 ].

Under stroke conditions, the tight junctions that help prevent substances from entering the brain have compromised integrity. This means that the tight junctions are weaker and increase BBB permeability [ 2 ].

After a stroke, reperfusion (restoration of blood flow to the brain or tissue) occurs. Reperfusion may cause additional tissue damage and an increase in inflammation, which also worsens the BBB condition [ 1 ]. In a study of human brain tissue from five cases of fatal strokes, MMP9 levels were higher in the affected areas. Higher MMP9 levels are a good indicator of increased BBB permeability [ 3 ]. 2) Traumatic Brain Injury https://www.ncbi.nlm.nih.gov/pubmed/25624154

After traumatic brain injury, the blood-brain barrier also becomes dysfunctional. This leads to the leakage of proteins and negatively affects immune cells [ 4 ].

BBB breakdown may last from several days to weeks after head trauma. In some cases, the BBB can be dysfunctional for years [ 5 ].

Head trauma injures blood vessels in the brain. It leads to impairments in brain-blood flow, BBB permeability, and metabolic processes. It also reduces oxygen levels in the brain, which further induces BBB breakdown [ 5 ].

Traumatic brain injuries also cause damage to the neurovascular unit. When the nerve cells die quickly, it causes another cycle of injury after the initial brain injury [ 6 ].

After traumatic brain injury, excessive superoxide reacts with nitric oxide to form peroxynitrite. Peroxynitrite contributes to BBB leakage [ 6 ].

In traumatic brain injury-induced adult male rats, treatment to reduce peroxynitrite also decreased BBB leakage. S-nitroso- glutathione (GSNO) helps stop BBB dysfunction and provides protection to nerve cells [ 6 ]. 3) Brain Tumors

There is a loss of tight junction molecules in brain tumor blood vessels. Tumors also affect cell formation and prevent the release of factors necessary for blood-brain barrier (BBB) function [ 7 ].

Brain tumors also cause fluid to leak into the brain. The open tight junctions cause brain edema [ 8 ].

In a study of 10 patients with brain tumors, brain scans showed an increase in BBB permeability [ 9 ].

Another study of mice with brain tumors had similar results. The mice had an increased BBB permeability to sodium fluorescein (a marker for BBB integrity). BBB breakdown is also associated with faster cancer growth [ 10 ].

It is difficult to treat brain tumors because the BBB prevents the transport of drugs into the brain. Scientists are currently studying new therapies that are able to cross the blood-brain barrier [ 10 ]. 4) Hypertensive Encephalopathy

An increase in brain blood pressure may cause hypertensive encephalopathy . Symptoms include severe headache , confusion, and impaired judgment and memory. Coma, convulsions, and other brain problems can occur afterward [ 11 ].

Breakdown of the blood-brain barrier (BBB) during increased brain blood pressure leads to reduced blood flow and excess fluid in the brain [ 12 ].

Normally, hypertension (high blood pressure) activates pathways to maintain the BBB. However, in animal models of hypertensive encephalopathy, hypertension overrides the BBB [ 13 ].

During hypertensive encephalopathy, BBB dysfunction is widespread. It can cause brain edema, which is the life-threatening excess accumulation of fluid in the brain. Although there are methods to stop brain edema, there are no treatments that specifically target the BBB [ 12 ]. Dietary and Metabolic Factors

4) Obesity and Metabolic Syndrome

The obesity-induced inflammation may cause problems in the blood-brain barrier (BBB) [ 14 ].

Diet-induced obesity leads to an increase in proinflammatory cytokines, which increases BBB permeability [ 14 ].

Obesity also increases C-reactive protein levels. In rats, high doses of C-reactive protein increase BBB permeability, which impairs brain function. It mainly affects tight junction function [ 15 ].

High-fat diets and obesity cause blood vessel problems, damaging the BBB integrity. In a study of male rats, in comparison to mice fed a healthy diet, a high-fat diet increased BBB permeability [ 16 ].Moreover, the results of this study suggest that vitamin D supplementation helps protect the BBB. Although it does not seem to have any effect on the control group, vitamin D treatment significantly improved BBB integrity in rats fed a high-fat diet [ 16 ].The rats fed a high-fat diet but did not receive vitamin D supplementation had higher BBB permeability [ 16 ]. 5) Diabetes Blood-brain barrier permeability is increased in diabetic patients and animals. Diabetes may result in the disruption of the blood-brain barrier [ 17 , 18 ].Elevated glucose levels increase oxidative stress in the brain and pericytes. This kills the pericytes (by apoptosis) and disrupts the blood-brain barrier. By blocking glycolysis (the breakdown of glucose), BBB pericytes are protected [ 18 ].During diabetes mellitus, reactive oxygen species accumulate at the blood-brain barrier. This causes oxidative damage, further damaging the BBB and increasing its permeability [ 19 ].Researchers tested BBB selectivity in diabetes-induced rats. Results indicated that diabetes caused the loss of tight junction proteins and increased MMP-9 activity, which led to an increase in BBB permeability [ 20 ]. Infections and Inflammation 6) “Leaky Gut” “Leaky gut” happens when the permeability of the intestine increases. This may also contribute to a leaky brain [ 21 ].The blood-brain barrier […]

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Black tea contains theaflavins, powerful antioxidants that may reduce cholesterol and protect the brain. Scientists have been investigating their ability to combat infections, inflammation, aging, and more. Still, the clinical evidence is almost non-existent at this point. Read on to learn the potential benefits, side effects, and dosage of theaflavins. What are Theaflavins?

Theaflavins are a class of natural flavonoids derived from the dried leaves of the plant Camellia sinensis (tea) and related plants with potent antioxidant properties. Flavonoids such as theaflavins neutralize free-radical species and increase the activity of detoxifying enzymes in the liver [ 1 ].

Black tea contains the highest concentrations of theaflavins because they are produced during fermentation [ 2 ].

People use theaflavin-rich black tea is used for headaches, low blood pressure, preventing heart disease, Parkinson’s disease, and more. However, the research on theaflavins as isolated compounds is still in the early phase [ 3 ]. Snapshot

Proponents:

Good antioxidants

May lower cholesterol

May improve fat and sugar metabolism

May have anti-HIV effects

May protect the brain

Skeptics:

Most benefits lack clinical evidence

Unknown long-term safety

Antioxidant Properties

Polyphenols such as theaflavins are mainly responsible for antioxidant actions of black tea. These are manifested by its ability to inhibit free radical generation, scavenge free radicals, and bind transition metals [ 4 ].

Theaflavins inhibit the activity of enzymes that cause oxidative stress . Black tea is believed to be not only a popular pick-me-up beverage but also an anti-oxidative agent available in everyday life [ 4 ]. Potential Health Benefits

No valid clinical evidence supports the use of theaflavins for any of the conditions in this section. Below is a summary of up-to-date animal studies, cell-based research, or low-quality clinical trials which should spark further investigation. However, you shouldn’t interpret them as supportive of any health benefit. 1) High Cholesterol

In 240 Chinese adults with high cholesterol, a theaflavin-enriched green tea extract (providing 75 mg of theaflavin daily for 12 weeks) reduced LDL cholesterol by 16% and total cholesterol by 11%, when combined with a low-fat diet [ 5 ].

Preliminary clinical research is promising and requires further investigation.

No clinical evidence supports the use of theaflavins for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based studies; they should guide further investigational efforts but should not be interpreted as supportive of any health benefit. 2) Fat Metabolism

In animal and cellular models, theaflavins significantly reduced lipid accumulation and synthesis, while stimulating fatty acid oxidation. They improved fat metabolism by boosting AMPK [ 6 ]. 3) Blood Sugar Levels

Theaflavins inhibit one of the enzymes that break down carbs into glucose: alpha-glucosidase. Consequently, they significantly reduced blood sugar levels upon maltose consumption in rats [ 7 ]. 4) Anti-HIV Effects

In test tubes, theaflavins had potent anti-HIV activity by targeting the viral entry step. In the future, researchers may develop them as safe and affordable topical microbe killer for preventing sexual transmission of HIV [ 8 ]. 5) Brain Protection

Based on animal and cellular research, tea polyphenols – mainly EGCG and theaflavins – may play an important role in delaying the onset and progression of Parkinson’s disease. The researchers underlined the need to further investigate the potential brain-protective effects of theaflavins [ 9 ].

In a 2019 study on mice, theaflavins reduced inflammation, memory impairment, and depressive symptoms caused by bacterial LPS. The authors noted that theaflavins had stronger anti-inflammatory and antioxidant effects than other tea polyphenols [ 10 ]. 6) Gingivitis

In test tubes, theaflavins can affect the virulent properties of P. gingivalis and lessen the inflammatory response induced by this gingivitis. They may be a valuable therapeutic agent in oral health, but the available research is scarce [ 11 ]. 7) Allergies Theaflavins inhibited the fluctuations of cytokines and enhanced antioxidant status in allergic mice, leading to improvement in their symptoms. These results suggest that the theaflavins, as well as catechins, contribute to the anti-allergic effects of black tea [ 12 ]. Limitations The above studies were conducted in animals and test tubes, and we don’t know if theaflavins would have the same effects in humans. Side Effects & Safety No side effects of theaflavins were reported in the above clinical study, but their long-term safety remains unknown in the lack of stronger clinical evidence. Consult your doctor about other potential side effects, based on your health condition and possible drug or supplement interactions. Due to the lack of safety data, children and pregnant women should avoid theaflavin supplements. Dosage The below doses may not apply to you personally. If your doctor suggests using theaflavins, work with them to find the optimal dosage according to your health condition and other factors. In the only clinical trial available, a theaflavin-enriched green tea extract (375 mg) providing 75 mg of theaflavin reduced LDL and total cholesterol in 12 weeks. Still, there’s not enough clinical data to establish a safe and effective dosage for a general population [ 5 ].

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There’s a certain sweet spot I wish I could bottle. When your eyelids start lagging heavily, your shoulders drop about three inches, and you feel like you’re seconds away from total blissful oblivion. Ideally it happens in a well-made bed or under a blanket on your sofa. But it could be on a train or bus, head squished awkwardly into a balled-up coat resting on the window. In desperate times – sometimes with a banging hangover – it can be done with chin on chest in a chair. I’m talking, of course, about a good nap.

Today’s typical sleep habits – on average 6.5 hours, taken in one stretch at night – are dictated by our modern, fast-paced world rather than our bodies’ preferred natural rhythms, which actually treasure naps for their restorative powers. Historians have found we used to sleep in two separate chunks – references to this style of segmented sleep go back as far as the ancient poetry in Homer’s Odyssey . The shorter ‘nap’ as we know it today entered regular culture in the ancient Greek and Roman empires when people would nap after lunch during the hottest time of the day. Some sleep experts believe this ‘siesta’ has been imprinted in our circadian rhythms. Time for a cat nap But, unfortunately for us, the post-lunch snooze has fallen out of favour in most parts of the world as work, social lives and self improvement have taken over. Yet, as more time and resources are poured into sleep science, it’s becoming ever clearer that napping is actually a powerful tool for both health and success. Take the study by the University of California, Berkeley, that found an hour’s nap can dramatically boost and restore your brain power. Or another from Allegheny College in Pennsylvania, which found that workers who snoozed for at least 45 minutes during the day had lower average blood pressure after suffering psychological stress compared to those who didn’t stop to sleep.

“[Napping] not only rights the wrongs of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap,” writes sleep scientist Matthew Walker, in his book Why We Sleep.

The power of napping is now backed by so much reputable evidence – for example, lack of sleep costs most developed nations 3% of their GDP, which for the UK equates to £40bn – that major companies are offering facilities to help their staff do it. Google has EnergyPods (a sleeping bubble with a zero-gravity napping bed, sleep music and relaxing vibrations engineered to help you achieve the perfect 20 minutes), Samsung has nap pods in its Silicon Valley headquarters, Nike has sleep and meditation rooms, and Ben & Jerry’s has had napping rooms for over a decade. The perfect spot And there’s no better time to indulge in the practice than at Christmas. In real life, sloping off for an hour of sleep at midday is frowned upon – even at the weekend there are work deadlines/life admin/something growing mould that really should be cleaned. But during the festive period – when it’s fully acceptable to eat hunks of brie for breakfast and spend most of your day in novelty pyjamas – the rules are blurred. It’s also the perfect avoidance tactic for whenever family politics start heating up.

But most of all – much like hibernating hedgehogs – it’s our chance to make up for trying to cram in festive drinks with every person we’ve ever met into as short a time-frame as possible, leaving us like near zombies come Boxing Day. In fact, a study by Nectar Sleep found Brits collectively lose 5.5 million hours of sleep over the Christmas period.

So, there you have it – full permission over the next few weeks to nuzzle into your sofa or slope off to your bedroom for some R&R on good authority that you’ll peel the sprouts far more productively after. But how do you ensure you wake from your slumber, Christmas or otherwise, feeling refreshed rather than like you’ve been hit over the head with a frozen turkey? Is there an art to taking the perfect nap? Tis’ the season While there’s a lot of debate around how long you should actually nap for, partly influenced by what you want to achieve, a famous study by Nasa in 1995, which prompted them to introduce scheduled napping into their astronauts’ routines, suggested that 26 minutes was the optimum for increased alertness, efficiency and productivity. The study found that pilots who napped for this duration were 50% more alert than their non-napping colleagues. A short nap allows you to enter the first two stages of sleep without falling into the deeper REM stage which might leave you feeling groggy when you wake.

However, if, like me, 26 minutes of slumber on the couch post-The Holiday feels like the meanest nap-time ever, another body of research suggests 90 minutes is golden. That’s because it’s the length of one full sleep cycle, where your body experiences both light and deep stages of sleep, meaning you should wake up feeling refreshed. Not only that, studies have shown a 90-minute nap can significantly boost your creativity and improve procedural and emotional memory.

Just make sure you don’t go for a 30-minute nap, otherwise known as the danger nap, because your body is jolted awake just after it enters the deeper stages of sleep and you therefore wake up feeling foul.

PERFECT TIMING

As with most things, timing is everything. We know how powerful our circadian rhythms are, producing additional melatonin at night to lull us to sleep and additional cortisol in the morning to rev us up. But those melatonin levels actually spike again around 3pm – an energy slump we typically fight with sugar and caffeine but is actually our body’s way of asking for time-out. And, if you need more proof we shouldn’t fight this natural urge, terrifying research has found that nurses are 10% less likely to wash their hands […]

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Dementia describes a cluster of symptoms associated with brain damage, such as memory loss and problem-solving. The condition mainly affects people over the age of 65, although it is not a natural part of ageing. While it is not known how to prevent dementia, breakthroughs in research suggest making healthy lifestyle decisions can reduce your risk and prevent symptoms from getting worse. Dementia care: The cooking oil shown to prevent the condition

Dementia: The hot drink shown to lower your risk

Dementia: New drug has reversed the condition

In fact, a study published last week in the journal Brain Plasticity suggests that yoga’s effect on brain health may be as beneficial as aerobic exercise.

The review focused on 11 studies of the relationship between yoga practice and brain health.

Five of the studies engaged individuals with no background in yoga practice in one or more yoga sessions per week over a period of 10-24 weeks, comparing brain health at the beginning and end of the intervention.

The other studies measured brain differences between individuals who regularly practice yoga and those who don’t.

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Each of the studies used brain-imaging techniques such as MRI, functional MRI or single-photon emission computerized tomography.

All involved Hatha yoga, which includes body movements, meditation and breathing exercises.

“From these 11 studies, we identified some brain regions that consistently come up, and they are surprisingly not very different from what we see with exercise research,” said University of Illinois kinesiology and community health professor Neha Gothe, who led the research with Wayne State University psychology professor Jessica Damoiseaux.

She added: ”For example, we see increases in the volume of the hippocampus with yoga practice.” Dementia: Adding this to your dinner could help stave off condition

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To gather the findings, scientists enlisted 25 volunteers over the age of 55 who had reported memory issues such as forgetting names and faces, missing appointments or misplacing belongings.

They split them into two groups, with one carrying out memory exercises and the other yoga and meditation.

They found that after three months both were equally good at improving verbal memory skills, which help people remember names and word lists.

Yoga brought additional benefits, however, boosting visual-spatial memory.

Spatial memory helps the brain to map out a route to a desired location and to recall where an object is placed or where an event occurred.

Read more at www.express.co.uk

Deposit Photos A couple of generations ago, memorization was an important part of education at all levels. Elementary school students memorized multiplication tables, the sound each letter represents, spelling words and famous sayings and poems. Memorization continued and expanded in high school, where students memorized the periodic table of elements, a list of presidents of United States, history dates and famous speeches.

But the past 50 years have seen a dramatic decline in the teaching of basic knowledge, information and facts in favor of teaching “higher-order skills” such as problem-solving and critical thinking. In this view, information can be looked up on the Internet, while understanding must be learned. Former New York City Education Chancellor Carmen Farina stated it this way: “Learning facts might help students pass exams but thinking enables them to get on in life.”

Recent research tells us that while memorizing isolated pieces of information is an inefficient use of time, memorizing relevant facts in a meaningful context greatly enhances understanding. Further, the hard work of memorization pays off by enhancing memory itself, as well as the ability to learn new information. This boost to the abilities of learning and remembering is especially important in two age groups. Dr. Victor Garlock One is the era of education and training from high school through college or job training. The ability to efficiently acquire knowledge and learn and remember skills during these years is crucial in determining success in life. And then, later in life, the preservation of the ability to learn and remember strongly affects the quality of life for people past retirement age.

Here are some of the benefits of practicing regular memorization. Memorization improves overall memory itself. Memorization increases the size and improves the function of memory-related brain structures. Memorization enhances the neurological flexibility of the brain referred to as neural plasticity. Memorization exercises more extensive sections of the brain than more passive activities such as reading. Memorization enhances creativity because having committed content to memory frees up brain circuitry for creative thinking. And finally, memorization demands the focus of attention and thus enhances the ability to concentrate in general.

Nobody advocates returning to the days when students were forced into the drudgery of meaningless memorization. But it is clear that incorporating memorization into any educational enterprise improves outcomes. And outside of formal education, strategic memorization can improve the quality of mental life and slow the natural cognitive decline that begins around age 45 and advances with aging.

There are many online activities that can provide good mental exercise. My favorites are the “World Maps” online geography games by Sheppard Software. There are games for learning the names and locations of the countries on each continent, as well as the states and provinces of the countries here in North America. I find it has enriched my experience of world events to know, for example, exactly where Somalia is located in relation to Egypt, Israel, Afghanistan and Iraq.

Dr. Victor Garlock holds a Ph.D. in psychology and is the author of “Your Genius Within: Sleep, Dream Interpretation & Hypnosis.” He was a professor of psychology at Cayuga Community College for over 30 years. He currently is offering individual hypnosis sessions as well as personal counseling at The Center, a holistic health center and spa located in Auburn. For more information, call (315) 704-0319 or visit thecenter4wellness.com . Sale Medical

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