HISTAMINE AND MIGRAINE: WHAT YOU NEED TO KNOW
Summary
TLDRIn this informative discussion, Dr. B and Dr. P address common questions about the relationship between histamine, food, and migraines, especially during allergy season. They caution against avoiding high-histamine foods without understanding the role of probiotics in gut health, which is crucial for reducing inflammation linked to migraines. The doctors suggest trying an elimination diet to identify histamine sensitivity and discuss the use of DAO enzyme supplements to break down histamine. They also touch on the importance of genetic factors, the right probiotics, and lifestyle adjustments to manage both allergies and migraines effectively.
Takeaways
- 🌸 Springtime allergies can cause confusion between environmental allergies and histamine reactions in food.
- 🚫 Dr. B is concerned that avoiding high-histamine foods might lead to the avoidance of probiotic-rich foods, which are essential for gut health.
- 💊 Medications for migraines in the past five years have targeted inflammation, highlighting its significant role in migraines.
- 🛑 Dr. B suggests trying to stop inflammation at the source rather than just treating the pain it causes.
- 🍽️ A trial elimination diet can help determine if histamine-containing foods are a problem for an individual.
- 🤔 Dr. P agrees that food restrictions can be problematic and suggests using supplements like DAO enzyme to help break down histamine.
- 🧬 Genetic factors can influence how the body handles histamine, which might affect an individual's tolerance to certain foods.
- 🛑 Some probiotics can promote histamine release, while others like Bifidobacterium can help reduce it.
- 🚫 People with histamine issues might not tolerate probiotics well and could benefit from DAO enzyme supplementation.
- 🌿 Dr. P suggests that during allergy seasons, a temporary low-histamine diet can help reduce the body's histamine burden.
- 🛠️ Both doctors agree on the importance of addressing the underlying issues causing histamine reactions and migraines, rather than long-term food restriction.
Q & A
Why are people often confused about whether their migraines are due to environmental allergies or histamine in food?
-People are often confused because both environmental allergies and histamine reactions can lead to similar symptoms, making it difficult to distinguish between the two without proper knowledge or testing.
What is the concern with avoiding high histamine foods to improve migraines?
-The concern is that by avoiding high histamine foods, people might also be avoiding foods high in probiotics, which are essential for gut health and can help reduce inflammation, a significant factor in migraines.
How do probiotics help with gut health and migraines?
-Probiotics provide good bacteria that produce mucus to seal the gut lining, reducing the likelihood of inflammatory reactions from leaky gut, which is a significant contributor to migraines.
What is the role of inflammation in migraines and how do new medications target this?
-Inflammation plays a huge role in migraines, causing not just headaches but also other issues like joint pain and brain fog. New medications for migraine treatment in the past five years all target inflammation, reflecting a better understanding of its role.
How can one determine if histamine-containing foods are a problem for their migraines?
-One can try eliminating histamine-containing foods for a couple of weeks and observe if there's a clear improvement. If not, histamine may not be a significant part of the problem.
What are some symptoms that might indicate a histamine issue in the body?
-Symptoms like rashes, immediate type food allergies, anaphylactic reactions, and allergic reactions to multiple medications can indicate a histamine issue, as these processes involve histamine.
What is DAO enzyme and how can it help with histamine intolerance?
-DAO (diamine oxidase) is an enzyme that helps break down histamine in the body. A DAO supplement can be taken with higher histamine foods to help break down histamine in the gut, preventing its absorption and reducing histamine response.
Why might some people experience migraines when taking probiotics?
-Some probiotics, particularly strains like lactobacillus and some streptococcus, promote histamine release. If someone has a histamine issue, these probiotics can trigger migraines.
What is a better probiotic option for people with histamine issues?
-Bifidobacterium strains are often better tolerated and can help reduce histamine in the gut, making them a preferable probiotic choice for those with histamine issues.
Why is it important to not just eliminate histamine foods but also address the underlying issue?
-Eliminating histamine foods without addressing the underlying issue can lead to nutrient deficiencies and does not provide a long-term solution. Addressing the root cause allows for the reintroduction of these foods without triggering migraines.
How can someone reduce their body's histamine burden, especially during allergy season?
-During allergy season, taking measures like a short-term histamine-restricted diet, using DAO supplements, and addressing genetic factors can help reduce the body's histamine burden and improve allergy and migraine symptoms.
What are some lifestyle tips to manage seasonal allergies and their impact on migraines?
-Lifestyle tips include using nasal washes and steroids, taking showers at night to reduce pollen exposure, using a HEPA filter, and keeping doors and windows closed during allergy season.
Outlines
🌸 Histamine and Allergies in Springtime
Dr. B and Dr. P discuss the confusion surrounding histamine and allergies, especially during spring. They address the difficulty in distinguishing between environmental allergies and histamine reactions in food, and the potential link to migraines. Dr. B expresses concern over the widespread recommendation to avoid high-histamine foods, as this may lead to the avoidance of probiotic-rich foods essential for gut health. Probiotics are highlighted as crucial for preventing inflammation, a significant factor in migraines. The conversation emphasizes the importance of tackling inflammation at its source rather than just treating the symptoms with medication.
🛡️ The Role of Probiotics and Gut Health in Migraine Management
The doctors delve into the importance of probiotics in maintaining gut health and their indirect impact on migraine prevention. They discuss the potential negative consequences of avoiding high-histamine foods, which are often rich in probiotics. Dr. P suggests that only a small percentage of people may suffer from headaches due to histamine exposure, whereas inflammation is a more common cause. A trial elimination diet is proposed as a method to determine if histamine-containing foods are problematic. Additionally, Dr. P introduces DAO enzyme supplements as a means to break down histamine, allowing for the consumption of probiotic-rich foods without adverse effects.
🧬 Genetic Factors and Histamine Intolerance
The conversation turns to genetic factors that may influence an individual's ability to process histamine, with a focus on the DAO enzyme. Dr. P explains that genetic reasons or gut issues might lead to insufficient breakdown of histamine, causing reactions. The role of certain probiotic strains that promote histamine release is contrasted with others, like bifidobacterium, that can reduce histamine in the gut. Dr. P also advises against methyl B12 for those with histamine issues, recommending hydroxy or adenosylcobalamin forms of B12 instead.
🌳 Environmental Allergies vs. Histamine Reactions
Dr. B and Dr. P differentiate between environmental allergies and histamine reactions, explaining that symptoms like a runny nose and itchy eyes are common during allergy season but do not necessarily indicate a problem with histamine-rich foods. They discuss the trigeminal nerve's role in triggering migraines due to environmental irritants and stress the importance of not automatically avoiding histamine-containing foods based solely on seasonal allergies.
🛑 Temporary Histamine Restriction and Genetic Considerations
The doctors agree on the potential benefits of a temporary histamine-restricted diet for individuals with severe seasonal allergies or a family history of allergy-related issues. They emphasize the importance of addressing the underlying genetic factors and supporting the body's histamine processing with specific nutrients. The goal is to reintroduce histamine-containing foods within 6 to 12 weeks, ensuring they no longer trigger adverse reactions.
🌿 Seasonal Allergy Management and Additional Resources
The conversation concludes with practical advice for managing seasonal allergies, including nasal washes, nasal steroids, and lifestyle changes. Dr. B recommends switching to nighttime showers to reduce pollen exposure and emphasizes the importance of addressing sleep disturbances caused by allergies. Both doctors provide resources for further learning about migraines and genetic factors that may contribute to them, directing viewers to migraineclass.com and migrainemastery.org for more information.
Mindmap
Keywords
💡Histamine
💡Probiotics
💡Migraines
💡Inflammation
💡Leaky Gut
💡Diamine Oxidase (DAO)
💡Genetics
💡MTHFR
💡Bifidobacterium
💡Methyl B12
💡Seasonal Allergies
Highlights
Dr. B and Dr. P discuss the confusion around histamine and allergies during springtime and their relation to migraines.
Concern raised about people avoiding high histamine foods, which may also be high in probiotics essential for gut health.
Gut health is crucial for reducing inflammation, a significant factor in migraines.
Recent migraine medications target inflammation, emphasizing its role in the condition.
Dr. B suggests that addressing inflammation directly may be more effective than just treating pain.
A small percentage of people may experience headaches due to histamine exposure, while most migraines are inflammation-related.
Advice on how to determine if histamine-containing foods are problematic by eliminating them temporarily.
People with histamine issues may also have rashes, food allergies, or reactions to medications.
Dr. P offers insights on managing histamine reactions and the importance of not restricting nutrients.
Introducing DAO enzyme as a supplement to help break down histamine in the gut.
Some probiotics may trigger migraines due to histamine release, while others like Bifidobacterium can reduce it.
Dr. B emphasizes the importance of not overreacting to histamine issues and maintaining a balanced diet.
Histamine reactions can overlap with seasonal allergies, causing confusion about dietary needs.
Dr. P suggests temporary histamine restriction during allergy season to reduce inflammation.
Importance of addressing genetic factors and supplement intake to manage histamine levels effectively.
Methyl B12 can exacerbate histamine issues, and alternative forms like hydroxy or adenosylcobalamin are recommended.
Strategies for managing seasonal allergies, such as nasal washes and HEPA filters, to reduce migraine triggers.
Resources provided for further understanding of migraines, including a video on migraineclass.com and a genetic guide on migrainemastery.org.
Transcripts
hello everybody it's Dr B I am here with
Dr P and I have been getting a ton of
questions about histamine I think just
because it's springtime and a lot of
people are having trouble with allergies
and so this question sort of tends to
come up because it's very confusing to
figure out right if you're having
environmental allergies or are you
reacting to histamine in your food and
then if your migraines are worse what's
the link there do you need to avoid High
histamine Foods
so many questions so we're just going to
kind of talk about that a little bit
today try to give you some clarity and
some useful takeaways that might be
helpful for you so my concern about all
of this emphasis that I see out there
about avoiding histamines is that what
happens is that a lot of people who are
avoiding High histamine Foods in an
attempt to approve improve their
migraines actually end up also avoiding
foods that are high in probiotics
and probiotics are essential for gut
health probiotics give you more of the
good bacteria that make the mucous
lining that helps seal up your gut
and when your gut is sealed up then you
are not uh you are less likely to get
that inflammatory reaction
from leaky gut and inflammation of
course is a huge player in migraine all
of the medications that are new for the
treatment of migraine in the past five
years all target inflammation so we are
coming to understand the role of
inflammation and migraine much better
and you know we sort of have two choices
here right we can take a pill that
treats the pain which is a result of the
inflammation or we can go to the source
and really try to stop the inflammation
and the inflammatory response from
happening in our body in the first place
and of course to my thinking it makes a
whole lot more sense to try to stop the
inflammation from happening inflammation
does multiple different things in your
body it doesn't just cause headaches it
can cause joint pain it can cause brain
fog all sorts of other things and so I
think it makes a lot more sense to just
try to cut down the inflammation than
you are healthier as a whole
so
I feel like in my experience people who
truly have headaches as a result of
histamine exposure is a pretty small
percentage of the population whereas
people who have headaches are the result
of that are the result of inflammation
is a huge percentage of the migraine
population and so I hate to see you know
people trying to work on this tiny tiny
percent when they are sacrificing you
know something that is absolutely an
issue for most people if that makes
sense so I don't I guess what I'm trying
to say is I don't I don't want to feel
like people are overreacting to the
histamine issue and sacrificing their
gut health when that is so much of a
bigger issue so how do you know
and you know if the histamine-containing
foods are a problem for you well I think
one of the easy ways to do it is to try
eliminating eliminating those foods for
a couple of weeks and if you don't see a
clear-cut Improvement then that is
probably not uh part of the problem now
one of the things that can happen if you
do have histamine issues a lot of these
people also tend to have problems with
rashes on their body that can be related
to Too Much histamine going on in the
body they may have other immediate type
of food allergies as well peanut
allergies other anaphylactic type of
reactions maybe they have allergic
reactions to multiple medications these
are all processes within the body that
involve histamine so if you have all of
those symptoms then it may make more
sense to try avoiding High histamine
Foods as part of your attempts to reduce
your migraine so if you're one of those
people it may make sense
um and Dr P I know that you have some
interesting things that you offer for
people as well who are pretty sure that
histamine is a component of their
migraines how do you handle that tell us
a little bit about that
yeah well I uh first of all I do very
much agree you know we've talked
multiple times that the Restriction of
foods that happen in people's attempts
to control their migraines becomes
problematic in the fact that then
they're missing a lot of nutrients that
their body needs to be able to heal
properly and this is a perfect example
and so when we have somebody who has a
lot of histamine reactions and we know
that histamine is a problem they've
challenged it they add it back in they
definitely have a migraine trigger as a
result then yes we do want to do a
short-term elimination but there are
some tools that we can use to try to
help them still be able to eat some of
the foods that are really healthy like
the fermented products specifically that
have a ton of those good healthy
probiotics for the gut and
um you can actually take a supplemental
Support called Dao
Dao enzyme which it stands for diamine
oxidase it's one of the enzymes that our
body is supposed to produce to break
down histamine and so a lot of times
what happens is is there can be genetic
reasons why we don't produce enough or
if we have some ongoing issue with
histamine in our gut that's caused kind
of a leaky gut situation then the
histamine can move through into the gut
itself and create more of a histamine
response that way so the Dao enzyme is a
supplement that you can take with higher
histamine Foods or known histamine foods
and that will help to break down
histamine in the gut so that it cannot
be absorbed and that's a way that you
can maintain a you know a wider range of
foods and not be quite so restrictive
while still getting the benefits of some
of the probiotics so that can be one
really helpful tip there's another
um another common
um issue that I hear a lot and I don't
know if you've heard this but I have a
lot of people that come to me and
they're like I can't take probiotics
because they trigger a migraine no
matter what I take and that always is a
dead giveaway for me that there is a
histamine issue going on for them from a
gut standpoint so if that's if anyone
listening has that issue that they
cannot tolerate any probiotics without
it triggering a migraine look very
closely at histamine containing foods
and consider that Dao enzyme to help
break down those histamines because most
of the common over-the-counter
probiotics have histamine promoting
probiotics so things like lactobacillus
a lot of the lactobacillus strains and
some of the streptococcus streptococcus
strains they all promote
um they promote histamine release
whereas there are certain strains that
you can actually focus on on such as the
bifidobacterium which might be just
across the board the better option to go
with because that can actually help to
reduce histamine in the gut as well so
those are often much better tolerated
probiotics and can help to work on
healing the gut up if this is a major
issue for somebody that they can't
tolerate probiotics so that would be
something for them to to look into a
little bit further
thanks that that is super cool that's
really useful information for people to
have about how to handle this issue
so I feel like
I I don't do you see that a lot really
you see that a lot where I was thinking
about what you said about people not
tolerating probiotics because it'll
trigger a migraine imagine I was trying
to like reach back through my memory
banks
um I need to ask that question more
often I feel like I haven't encountered
that too terribly much I feel like what
I am always hearing is um people like
avocados so for example I recommend for
people to eat avocados as a source of
fat the brain needs fat it's a healthy
source of fat if we're going to have
some in our diets we might as well get
it from healthy sources and I know that
there are many
um you know how to eat for migraine
books out there that tell you don't eat
avocados no matter what and so I am sort
of in direct opposition to to that
because I think that the benefits far
outweigh the risks but a lot of people
get get very skeptical about that so I
feel like I hear I hear that one a lot
do you hear that one a lot do yep and
fermented foods are another one they
can't tolerate fermented foods and
that's where that enzyme can be really
helpful so you can still get the
benefits of those healthy brain healthy
foods and it helps to break down that
histamine so that you can actually eat
those foods and get the nutrients from
it there's actually a couple of genes
that are involved in breakdown of
histamine that can be a problem so
especially if somebody has a family
history of allergies or you know being
allergic to a lot of different things
this can be an issue for them and um
interestingly not a lot of people know
this everybody knows well in order to
get like the most effective B12 you
should be taking methyl B12 most people
are aware of that and are taking it
however if you have a histamine issue
beat methyl B12 is actually a problem
for most of them they that will actually
make their histamine worse it it's I
think of it like the Superman histamine
right it kind of is histamine on
steroids so they'll they'll actually
make that reaction worse by taking
methyl B12 so in those cases it's really
important for them to be getting either
hydroxy or adenosil cabalamine or
hydroxy B12 or adenosil B12 because
those are not going to cause that kind
of steroidal histamine if you will and
will help your body to process the
histamine a little bit more effectively
so it's not building up quite so much so
um just thought I'd throw that in there
as another little tip yeah yeah good
that's a good one absolutely and and
then I think another thing to
distinguish here is that there's a lot
of overlap between a true histamine
reaction in your body and just simple
seasonal allergies right because that
can trigger your migraines as well so
you know allergies can be like runny
nose itchy nose itchy throat watery eyes
red eyes you know where you're just
having a simple allergic reaction to all
the stuff in the air I was oh my gosh I
was in uh near Lake Tahoe over the
weekend for my birthday and my son's
birthday and the cotton from the
cottonwood trees was so thick in the air
it looked like it was snowing it was not
snowing it was all cotton it was insane
so I was just like I mean unfortunately
I'm not allergic to that stuff but I
feel my uh family who I was there with
you know a lot of those people were and
I was just like oh man that is the worst
so you know you got the red eyes you
know watering runny nose all day law and
my son was reacting to it and so you
know there's a lot of stuff in the air
right now and the simple process of
having an environmental allergy isn't
truly you know any kind of a genetic
abnormality in how your body handles
histamine yes antihistamines do help
with those environmental allergies but
that doesn't mean like you're not going
to tolerate avocados or sauerkraut or
yogurt right you know that just means
you have allergies and it's irritating
the trigeminal nerve ending so the
trigeminal nerve has a branch that comes
here and a branch that comes over here
and it takes in the sensory information
from your face if this stuff is
irritated you can see how that nerve is
going to be firing firing firing and
when that nerve fires too much it sends
a signal directly back to the brain stem
saying uh generate a migraine and then
it initiates that whole Cascade of
events in the body that are involved
with the migraine so I think that's an
important distinction to make too like
just be because you react to an
allergens in the environment which can
be super common this time of year that
doesn't mean you have a fundamental
histamine problem in your body that says
you should avoid histamine containing
foods which happen to be very good for
gut health any thoughts on that yeah I I
might disagree with you just a little
bit
um I usually what I find is that people
who do have seasonal allergies because
of the histamine burden already at play
in their body going on a short term like
one month during their really bad season
like for example if they had Cottonwood
allergies going on a histamine
restricted diet and doing some of the
Dao and some of those things can
actually help the body to process the
histamine being released much faster so
it becomes less inflammatory overall and
so a lot of times seasonally for my
patients who would come in with the main
complaint of seasonal allergies you know
we do all of the things like quercetin
and nettles and high-dose vitamin C and
all the stuff that helps to kind of
stabilize that histamine release but
then also going on a temporary low
histamine diet and and then working on
some of those underlying genetic things
that can help to improve how their body
is processing the histamine can all go a
long way to take their allergy response
from a 10 to a two and becomes much more
bearable for them in the short term so
if we if we extend that towards somebody
with migraine and these the histamine
responses triggering their migraine they
can still do a lot of these things and
help to bring their body burden of
histamine down especially during allergy
season but again you know keeping in
mind that restriction we don't want to
restrict foods for too long a month sure
six weeks that's reasonable but after
that then we start looking at
are we doing the things we need to do to
allow our bodies to enjoy these foods
and get the nutrition from them and if
we're not we're just staying away from
them because we don't want that to be a
problem or a trigger then that's where
we start to to come into the issue so
usually our our goal is to not have a
food restriction for any longer than 6
to 12 weeks depending on the severity of
you know the underlying issue and
working on healing things up whether
that be genetics like in the histamine
case and I'm not saying everybody with
allergies does have that but there are
ways that we can improve how the body is
processing histamine with certain
nutrients and things like that and
that's where some of the genetics can
come in play especially if they have a
family history of seasonal allergies or
really strong allergies or you know
family diagnosis of MCAS or somebody has
a family history of MCAS which is uh
Mast Cell Activation Syndrome
um those things can all go a long ways
towards helping to reduce the body
burden of histamine which then can
improve that as a trigger for migraine
so
um
yeah so just a little bit of a different
view yeah but I love that about our
Point Counterpoint like you can bring
all of the perspectives of being a
naturopath I bring all the perspectives
of you know traditional conventional MD
neurology so that you know we can really
bring more resources for um for the
people who are out here trying to learn
and do everything they can to reduce
their migraines yeah I agree yeah
exactly that's why we call it point
counterpoints right well and the thing
too like if someone's hearing us and
they're like okay well she says that we
should avoid it and she says we
shouldn't avoid it what do I do like I
think it's important to just really
consider your situation right so if you
do have a ton of seasonal allergies
you've got a family history or maybe
you've been diagnosed with Mast Cell
Activation Syndrome or some other Mast
Cell problem then sure you know
especially during allergy season it
might be very helpful for you to go off
of histamine foods for six or eight
weeks but if you're just you know like
well I heard that I was supposed to
because if I have migraine then a low
histamine diet is is appropriate I see
that all over the place I don't know
like it's something that you could
definitely try for a couple of weeks and
then add it back in and you can see if
it's something that seems to trigger you
and if it is again not just eliminating
those histamine foods but then saying
all right a piece of my migraine puzzle
is histamine now what do I have to do
about it right and so that's where we
kind of circle back to all right let's
look at some of the genetics the Dao
Gene the maoag or the Mao Gene MTHFR are
the supplement forms that I'm taking
like the methyl B12 a problem am I
taking things that will help to support
my body processing and getting rid of
this histamine those are the things that
we want to make sure that you're doing
so that within 12 uh 12 weeks or so
you're able to start adding those Foods
back in and not having it trigger you
again right so that's I think we're both
in 100 agreement on that that even if
you do want to try a limited time
histamine restricted diet great see what
happens but then that's not the last
step it's not just eliminate and be done
it is now let's work on that underlying
issue so we can add those Foods back in
and tolerate them again yeah yeah that
makes sense and just another resource to
think about if you are having trouble
with seasonal allergies
um nasal washes are incredibly effective
I would do those in the morning because
it does kind of you do tend to drain for
a couple hours afterwards
um nasal steroids like Flonase they're
over the counter these days they're
super cheap do a little nasal rinse you
know the sinus rinse I don't just mean
squirting and saline that doesn't do
much you have to do the full-on Neil Med
Sinus Rinse or a Neti Pot where the
water literally goes up one nostril and
drains out the other I mean it has to
really clean that stuff out and then a
little nasal steroid you can add on some
Claritin kind of as a last resort I
always like the nasal washes and Flonase
first but you know there are many many
tools that are available to help keep
you help keep you with as minimal
symptoms as you can because of you know
if you could start getting a stuffy nose
runny nose that's keeping you up at
night then you're not sleeping then of
course your headaches are going to get
worse so yeah and we don't want that to
happen so yeah some of those lifestyle
things are the most foundational stuff
getting a HEPA filter for your bedroom
and just having it run yeah most people
know keep your doors shut your Windows
shut during allergy season so you don't
get it all the dust and pollen in your
house making sure you're vacuuming and
dusting regularly or maybe having a
friend or somebody else who's not
allergic do it for you maybe not your
friend but your husband or your husband
there we go
um but another thing another trick that
I actually find works really well for a
lot of people too is after like most a
lot of people take their showers in the
morning if you switch that to nighttime
showering and you make sure you wash
your hair you wash your face because if
you think about all the pollen that gets
on your hair and then you lay your head
down on a pillow and then you're
breathing that pollen in all night long
so if you do a nice hair wash take a
nice shower rinse off right before bed
and you get into bed then you won't be
breathing that having that exposure and
it will allow your body a chance to kind
of lower its inflammatory responses it
does its healing through the night so
that's another little trick that seems
to work well for a lot of people
yeah yeah that's a good one
all right folks so if you are interested
in learning more about root causes of
migraines and other types of headaches
then go to migraineclass.com you'll see
a 10 to 15 minute video it's got
captions you don't even have to play it
out loud
um and that will kind of get you started
fill in your knowledge based on other
things that can be going on to
contribute to headaches
um because of course the path to
recovery isn't to just keep taking a
medication to suppress the pain that's
fine if you have one or two headaches a
month but if you're having more
headaches than that you need to really
figure out what's going on under the
surface and fix that problem because
migraine can become a chronic disease
and I don't want that to happen to you
so we've got to really start getting to
those underlying root causes of
headaches and you can do that at
migraineclass.com and how about you Dr P
you got any resources for people who
want to learn more I do so I uh you know
a lot of people ask me about the genetic
aspect of things so we have a free guide
on migraine mastery.org forward slash
resources and there is a genetic guide
of kind of the top seven or eight genes
that are correlated with increased
migraine and so the ones that I
mentioned today Dao MTHFR Mao those are
all in there so that you can kind of
take a look and see if that might be
something of use to you
awesome all right thank you so much for
being here appreciate your wisdom and
insights and uh best of luck enduring
allergy season to all of you
all right take care everybody bye-bye
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