Efforts To Expand The Lifespan Ignore What It’s Like To Get Old

Last year, at age 88, I woke up in a San Francisco hospital room after having my aortic heart valve replaced by one made of a metal spring and some cow tissue (an ‘Edwards Sapien 3 Ultra’). I was glad to be alive, and I was clearly better off than my roommate, an elderly gentleman with a wrinkle-ridden oblong face and no visible hair. Heavily sedated and apparently dying from double pneumonia, he was a convenient roommate: no idle conversation, no moaning in pain, no shouting for nurses, no snoring, no watching late-night TV game-show reruns.

I don’t know what happened to my roommate – I escaped after two days. Back home, my healing went well, ‘for a person my age’, as the doctors routinely reminded me. But it was not entirely good news. My artificial heart valve – by decreasing my chances of dying from heart disease – has increased the likelihood of my dying from something worse (such as pancreatitis or a brain tumour).

Biophysicists have calculated that, with maximal improvement in health care, the biological clock for humans must stop between 120-150 years. Biotechnology firms such as Calico, Biosplice and Celgene are putting this to the test by scrambling to extend our normal lifespan as far as they can. However, a basic problem, at least thus far, is that a sustained quality of life has not been extended to keep up with our expanded longevity…..Continue reading…

By: Robert S Gable

Source: Efforts to expand the lifespan ignore what it’s like to get old | Psyche Ideas

Critics:

Human beings and members of other species, especially animals, age and die. Fungi, too, can age. In contrast, many species can be considered potentially immortal: for example, bacteria fission to produce daughter cells, strawberry plants grow runners to produce clones of themselves, and animals in the genus Hydra have a regenerative ability by which they avoid dying of old age.

Early life forms on Earth, starting at least 3.7 billion years ago, were single-celled organisms. Such organisms (Prokaryotes, Protozoans, algae) multiply by fission into daughter cells, thus do not age and are potentially immortal under favorable conditions. Aging and mortality of the individual organism became possible with the evolution of sexual reproduction, which occurred with the emergence of the fungal/animal kingdoms approximately a billion years ago, and the evolution of seed-producing plants 320 million years ago.

The sexual organism could henceforth pass on some of its genetic material to produce new individuals and could itself become disposable with respect to the survival of its species. This classic biological idea has however been perturbed recently by the discovery that the bacterium E. coli may split into distinguishable daughter cells, which opens the theoretical possibility of “age classes” among bacteria.

Even within humans and other mortal species, there are cells with the potential for immortality: cancer cells which have lost the ability to die when maintained in a cell culture such as the HeLa cell line, and specific stem cells such as germ cells (producing ova and spermatozoa). In artificial cloning, adult cells can be rejuvenated to embryonic status and then used to grow a new tissue or animal without ageing. Normal human cells however die after about 50 cell divisions in laboratory culture (the Hayflick Limit, discovered by Leonard Hayflick in 1961).

Dementia becomes more common with age. About 3% of people between the ages of 65 and 74, 19% between 75 and 84, and nearly half of those over 85 years of age have dementia. The spectrum ranges from mild cognitive impairment to the neurodegenerative diseases of Alzheimer’s disease, cerebrovascular disease, Parkinson’s disease and Lou Gehrig’s disease. Furthermore, many types of memory decline with ageing, but not semantic memory or general knowledge such as vocabulary definitions, which typically increases or remains steady until late adulthood.

Intelligence declines with age, though the rate varies depending on the type and may in fact remain steady throughout most of the lifespan, dropping suddenly only as people near the end of their lives. Individual variations in the rate of cognitive decline may therefore be explained in terms of people having different lengths of life.There are changes to the brain: after 20 years of age there is a 10% reduction each decade in the total length of the brain’s myelinated axons.

Age can result in visual impairment, whereby non-verbal communication is reduced, which can lead to isolation and possible depression. Older adults, however, may not experience depression as much as younger adults, and were paradoxically found to have improved mood despite declining physical health. Macular degeneration causes vision loss and increases with age, affecting nearly 12% of those above the age of 80. This degeneration is caused by systemic changes in the circulation of waste products and by growth of abnormal vessels around the retina.

Other visual diseases that often appear with age would be cataracts and glaucoma. A cataract occurs when the lens of the eye becomes cloudy making vision blurry and eventually causing blindness if untreated. They develop over time and are seen most often with those that are older. Cataracts can be treated through surgery. Glaucoma is another common visual disease that appears in older adults. Glaucoma is caused by damage to the optic nerve causing vision loss.

Glaucoma usually develops over time but there are variations to glaucoma, and some have sudden onset. There are a few procedures for glaucoma but there is no cure or fix for the damage once it has happened. Prevention is the best measure in the case of glaucoma. A distinction can be made between “proximal ageing” (age-based effects that come about because of factors in the recent past) and “distal ageing” (age-based differences that can be traced to a cause in a person’s early life, such as childhood poliomyelitis).

Ageing is among the greatest known risk factors for most human diseases. Of the roughly 150,000 people who die each day across the globe, about two-thirds—100,000 per day—die from age-related causes. In industrialized nations, the proportion is higher, reaching 90%. In the 21st century, researchers are only beginning to investigate the biological basis of ageing even in relatively simple and short-lived organisms, such as yeast.

Little is known of mammalian ageing, in part due to the much longer lives of even small mammals, such as the mouse (around 3 years). A model organism for the study of ageing is the nematode C. elegans – having a short lifespan of 2–3 weeks – enabling genetic manipulations or suppression of gene activity with RNA interference, and other factors. Most known mutations and RNA interference targets that extend lifespan were first discovered in C. elegans.

The factors proposed to influence biological ageing fall into two main categories, programmed and error-related. Programmed factors follow a biological timetable that might be a continuation of inherent mechanisms that regulate childhood growth and development. This regulation would depend on changes in gene expression that affect the systems responsible for maintenance, repair and defense responses. Factors causing errors or damage include internal and environmental events that induce cumulative deterioration in one or more organs….

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Why Your Bones Get Weaker With Age and What to Do About It

Eating a diet rich in calcium can help prevent osteoporosis and keep your bones stronger for longer. Image Credit: YakobchukOlena/iStock/GettyImages

There’s no bones about the fact that your risk for sustaining a debilitating fracture increases with age. “Bone health is important at all stages of life. It takes on more significance as people age because strength and bone density are generally not maintained as we get older,” says Minisha Sood, MD, a board-certified endocrinologist at Northwell Lenox Hill Hospital in New York City.

That can lead to low bone mass and set the stage for osteoporosis, a bone disease marked by porous, less-dense bones that can raise the risk for bone fractures, notes the Bone Health & Osteoporosis Foundation (BHOF). Not every factor leading to osteoporosis can be changed. But understanding how the condition develops can help you control the culprits that ‌can‌ be managed, so you can keep your bones healthy as you get older.

What Causes Osteoporosis?

We all gradually lose bone mass as we age. When a person has osteoporosis, this bone mass loss happens even faster, to the point where the structure of their bone tissue starts to change.

The causes that lead to osteoporosis are complex. While changes related to aging are often the driver, other factors that can become more likely as we get older can also come into play……Continue reading…

By: Marygrace Taylor

Source: What Causes Osteoporosis and What You Can Do About It | livestrong

Critics:

Fractures are a common symptom of osteoporosis and can result in disability. Acute and chronic pain in the elderly is often attributed to fractures from osteoporosis and can lead to further disability and early mortality. These fractures may also be asymptomatic. The most common osteoporotic fractures are of the wrist, spine, shoulder and hip.

The symptoms of a vertebral collapse (“compression fracture“) are sudden back pain, often with radicular pain (shooting pain due to nerve root compression) and rarely with spinal cord compression or cauda equina syndrome. Multiple vertebral fractures lead to a stooped posture, loss of height, and chronic pain with resultant reduction in mobility.

Fractures of the long bones acutely impair mobility and may require surgery. Hip fracture, in particular, usually requires prompt surgery, as serious risks are associated with it, such as deep vein thrombosis and pulmonary embolism. There is also an increased risk of mortality associated with hip surgery, with the mean average mortality rate for Europe being 23.3%, for Asia 17.9%, United States 21% and Australia 24.9%.

Fracture risk calculators assess the risk of fracture based upon several criteria, including bone mineral density, age, smoking, alcohol usage, weight, and gender. Recognized calculators include FRAX,the Garvan FRC calculator and QFracture as well as the open access FREM tool. The FRAX tool can also be applied in a modification adapted to routinely collected health data.

The term “established osteoporosis” is used when a broken bone due to osteoporosis has occurred. Osteoporosis is a part of frailty syndrome.There is an increased risk of falls associated with aging. These falls can lead to skeletal damage at the wrist, spine, hip, knee, foot, and ankle. Part of the fall risk is because of impaired eyesight due to many causes, (e.g. glaucoma, macular degeneration), balance disorder, movement disorders (e.g. Parkinson’s disease), dementia, and sarcopenia (age-related loss of skeletal muscle).

Collapse (transient loss of postural tone with or without loss of consciousness). Causes of syncope are manifold, but may include cardiac arrhythmias (irregular heart beat), vasovagal syncope, orthostatic hypotension (abnormal drop in blood pressure on standing up), and seizures. Removal of obstacles and loose carpets in the living environment may substantially reduce falls. Those with previous falls, as well as those with gait or balance disorders, are most at risk.

Certain medications have been associated with an increase in osteoporosis risk; only glucocorticosteroids and anticonvulsants are classically associated, but evidence is emerging with regard to other drugs.

  • Steroid-induced osteoporosis (SIOP) arises due to use of glucocorticoids – analogous to Cushing’s syndrome and involving mainly the axial skeleton. The synthetic glucocorticoid prescription drug prednisone is a main candidate after prolonged intake. Some professional guidelines recommend prophylaxis in patients who take the equivalent of more than 30 mg hydrocortisone (7.5 mg of prednisolone), especially when this is in excess of three months. It is recommended to use calcium or Vitamin D as prevention. Alternate day use may not prevent this complication.
  • Barbiturates, phenytoin and some other enzyme-inducing antiepileptics – these probably accelerate the metabolism of vitamin D.
  • L-Thyroxine over-replacement may contribute to osteoporosis, in a similar fashion as thyrotoxicosis does. This can be relevant in subclinical hypothyroidism.
  • Several drugs induce hypogonadism, for example aromatase inhibitors used in breast cancer, methotrexate and other antimetabolite drugs, depot progesterone and gonadotropin-releasing hormone agonists.
  • Anticoagulants – long-term use of heparin is associated with a decrease in bone density, and warfarin (and related coumarins) have been linked with an increased risk in osteoporotic fracture in long-term use.
  • Proton pump inhibitors – these drugs inhibit the production of stomach acid; this is thought to interfere with calcium absorption. Chronic phosphate binding may also occur with aluminium-containing antacids.
  • Thiazolidinediones (used for diabetes) – rosiglitazone and possibly pioglitazone, inhibitors of PPARγ, have been linked with an increased risk of osteoporosis and fracture.
  • Chronic lithium therapy has been associated with osteoporosis.

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What Happens When You Walk Every Day

Every single morning for the past 11 years, Libby DeLana has walked out her back door at 5:30 no matter the weather, how tired she may be, or even how sick. “It’s not about the miles or the number of steps,” says DeLana, author of the book Do Walk: Navigate earth, mind, and body.

Step by step. and co-host of the podcast The Morning Walk. “This practice is about fidelity to myself and knowing what it is that creates a sense of well-being in my body, and that includes significant time in the outdoors and putting my eyes to the sun and feeling the breeze on my face.”

DeLana, who lives just north of Boston, Massachusetts, walks through all four seasons and regularly covers eight to ten miles per day. Even when she’s sick, she says, she’ll get out for a slow, gentle walk around the block just to move and put one foot in front of the other.

“For me, the walk is like a seated practice of meditation,” says DeLana. “The quiet is revealing. Obviously, there’s the sound of the natural world—the sound of the waves or the wind or the birds, but there are a lot of messages from the quiet.”

Daily movement has been part of human evolution for thousands of years, and DeLana has found that making movement a nonnegotiable part of her own daily routine is good for mind, body, and spirit. But keeping up that consistency, day after day, in all kinds of weather and trail conditions, requires good gear—especially shoes…..

Continue reading…..

By: HOKA

Source: What Happens When You Walk Every Day – Outside Online

……………………………………………………………………………………………………………………………..

Critics by Molly Triffin

HIIT workouts and heavy lifts tend to steal the workout limelight, but good, old-fashioned walking is actually having a moment. In fact, more people are taking recreational jaunts now than before the pandemic, according to a June 2021 study in ​Nature. That’s because in as little as 10 minutes a day, you can reap the health benefits of walking.

“Studies show that people who walk for 10 minutes a day have noticeable improvements in cardiovascular health, decreased mortality and increased longevity and better overall fitness,” says R. Kannan Mutharasan, MD, co-program director of sports cardiology at the Northwestern Medicine Bluhm Cardiovascular Institute. “The benefits of walking keep going up until you hit about 30 minutes a day.”

According to a June 2013 study in the ​Journal of Medical Internet Research​, doing daily 10-minute stair walks improved the heart health of adults with sedentary jobs. A January 2022 study in ​JAMA Internal Medicine​ also found 10 minutes of moderate-to-vigorous physical activity daily, such as walking, is associated with a 6.9 percent decrease in the number of deaths per year.

Bonus: There are no bells or whistles required when getting your steps in. “Simply put on a pair of comfortable sneakers and head outside,” Dr. Mutharasan says. (Or hop on the treadmill!)

While sauntering has a lot going for it, should you make it an everyday form of exercise — or is it better to mix things up with your fitness routine? Here, we break down what really happens to your body if you lace up for a daily walk.

Your Heart Gets Stronger

If you want to show your heart some love, hit the pavement every day. “Walking gets your heart rate up, which improves its pumping function,” Dr. Mutharasan says.Your heart is a muscle, after all. Giving it a workout — say, by forcing it to pump rapidly during a moderate-intensity walk — will strengthen it.

Stick with daily walks, and over time your heart will be able to move blood through your system more easily and efficiently. Walking every day also increases your cardiovascular endurance, allowing you to exercise longer and harder.

“Putting your cardiovascular system under a bit of stress by walking improves blood flow, which increases oxygenation to your bones, organs and muscles,” says Farah Hameed, MD, assistant professor of Rehabilitation and Regenerative Medicine at Columbia University Medical Center.”This, in turn, normalizes blood pressure and cholesterol and blood sugar levels, which lowers the risk of diabetes and heart disease.”

Your Bones and Joints Stay Healthy

Because walking is a weight-bearing activity, making time for it every day keeps your bones healthy, boosting bone density and decreasing your risk of osteoporosis and fractures. “Walking puts stress on your bones, which helps them maintain their strength,” Dr. Hameed says. She notes you don’t get the same bone benefits when you do non-weight-bearing exercise, like biking or swimming.

And although resistance training is hailed as the most powerful antidote for brittle bones, particularly as you age, walking every day targets areas that weightlifting might miss. “For example, squats and lunges pull on the bone,” Dr. Hameed says, “but walking stimulates bones throughout the entirety of the foot and leg.”

The movement in your hips, knees and ankles also helps pump nutrient-rich synovial fluid into the cartilage in your joints. “This helps maintain the lifespan of your joints,” says Natasha Trentacosta, MD, pediatric and adult sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

A daily walk also strengthens the muscles, tendons and ligaments surrounding your joints so they are better able to support the weight of your body, instead of the whole load landing on your joints. This reduces your risk of pain and injury……

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Headaches: What Yours Is Trying To Tell You

Recurring headaches should never be ignored.Credit: iStock

From the pounding of a migraine to a low-level nagging discomfort, few of us escape the pain of a headache. According to a 2022 study published in The Journal of Headache and Pain, more than half the world’s population – 52 per cent – have experienced some type of “primary” headache during the past year.

There are two types of headache, says Peter Goadsby, professor of neurology and director of the National Institute for Health Research, Wellcome Trust King’s Clinical Research Facility, King’s College London. “Primary headache disorders are those where the headache is the problem and there’s nothing else going on,” he says, “while secondary headache disorders are when the headache is caused by something like a brain tumour or meningitis, or if you’ve banged your head.

Migraines are the most common cause of primary headache disorders and women are three times more likely to get them than men, thanks to hormonal fluctuations.” According to the 2018 Global Burden of Disease study, headaches are among the most prevalent and disabling conditions worldwide. But what are the likely causes, and what can we do about them?

The nothing-to-worry-about tension headache

These are what we think of as normal, everyday headaches. Tension-type headaches (TTH) typically feel like a tight band or pressure around your head, with pain on both sides, but unlike migraines, you can have one and still carry on with your usual activities.

Studies show a link between poor sleep quality and TTH. In one study, 26-72 per cent of patients with TTH identified “lack of sleep” as a factor triggering their headaches. “Like migraine, a tension-type headache can be caused by missed meals, lack of sleep, dehydration, anxiety and stress,” says Professor Anne MacGregor, specialist in headache and sexual and reproductive healthcare at Barts Health NHS Trust. “But unlike migraine, it can quickly be resolved with food, hydration, sleep or taking time out to decompress.”

What to do about it: address the above lifestyle factors – there could be an easy solution. Muscle tension is another common trigger for tension-type headaches, whether from sitting hunched over a computer, lifting a heavy object or even wearing a badly fitting bra, as the weight of the breasts may cause stress on the shoulders, back and neck – so check you’re doing these correctly.

Simple painkillers that you can buy over the counter, such as ibuprofen, paracetamol and aspirin, will usually work to resolve a TTH within 20 minutes. “Beware of taking painkillers too often, as if regularly taken on three or more days a week, they can result in medication-overuse headache,” says MacGregor. “In simple terms, overuse shuts down the body’s natural ability to control pain.”

Signs it’s a migraine attack

About 10 million people in the UK live with migraine, according to the latest report from The Migraine Trust, and migraines are more common than epilepsy, diabetes and asthma combined. (A Federal Budget submission by Migraine Australia from 2021 cited that incidence in Australia could be as high as one in four adults.)

“Migraines occur in attacks, sometimes several times a month, or they may occur just once or twice a year, and they can last anything from a few hours to a few days,” says MacGregor. “The key features are episodes of headache on one side or both sides of your head, accompanied by nausea (two-thirds of sufferers have this) and sensitivity to light and sound. The pain is so bad that sufferers often find it difficult to continue their usual daily activities and may have to stay in bed.”

A predisposition to migraines can be passed down through families. Triggers include skipped meals, dehydration, sleep deprivation and a lack of exercise.

What to do about it: “A healthy brain needs regular food, water, sleep and exercise, so aim for consistency in these areas,” adds MacGregor. Doctors recommend taking aspirin: studies have shown that a single dose of 900 milligram aspirin is as effective as 50mg to 100mg of sumatriptan, a prescription medication for migraines. But, for many, a cold compress and a dark, quiet room work just as well.

Those who suffer most might be prescribed a medication called triptan – not a painkiller per se, but specific to migraine management. “In the early part of a migraine attack, blood vessels on the surface of the brain dilate and trigger a cascade of chemical changes,” says MacGregor.

“These are processed by the brain and ultimately perceived as pain and all the other typical migraine symptoms of nausea, light sensitivity and so on. Triptans constrict these blood vessels and prevent the headache developing into a full-blown migraine attack.”

A new type of treatment known as CGRP mAbs is the first preventative medicine to be prescribed for migraine, given by injection. (CGRPs are available in Australia on prescription for sufferers of chronic migraines.)

When the pain is so bad, you can’t sit still

Sometimes referred to as “suicide headaches” because of the severity of the pain, cluster headaches are thankfully uncommon, affecting about two in 1000 people. They are more common in men than women. Attacks are characterised by severe pain on one side of the head, accompanied by agitation and restlessness.

“Such headaches typically occur at night, in clusters lasting six to eight weeks, often at the same time of year, with periods of remission in between,” says MacGregor. “Attacks tend to come on quickly, last between 30 to 90 minutes, and can occur several times a day, too. They’re so painful that sufferers can’t keep still, sometimes even banging their heads because of the pain. The intensity is often centred around one eye, which can become red and watery, while the other side of the face is completely unaffected.”

Attacks often wake the sufferer within an hour of falling asleep and can be triggered by alcohol and hot, spicy foods. “The cause of cluster headaches is unknown, but research has highlighted changes in a part of the brain known as the hypothalamus, the area that controls the body clock, which might explain why clusters often occur at the same time of year and the same time of day or night,” adds Prof MacGregor.

What to do about it: effective treatments include sumatriptan injections and nasal sprays, which work to constrict blood vessels. These stop pain signals being sent to the brain and block the release of certain natural substances that cause pain, nausea and other symptoms of migraine. New research is also underway looking at the cluster-relieving effects of psilocybin, a psychoactive compound found in magic mushrooms.

Is it my hormones?

According to the UK National Migraine Centre, more than half of women who get migraines notice a link with their periods. “Some women are sensitive to the natural drop in oestrogen just before or in the first few days of their period, or during the hormone-free interval of combined hormonal contraception,” says MacGregor.

The best way to tell if your headaches are hormonal is to keep a diary over several months. If they’re linked, see your GP, as managing the period problem may itself help the headaches.

What to do about it: “Treatment to prevent attacks can range from standard migraine prevention to hormonal contraceptives,” says MacGregor. “And if you continue to have headaches during the hormone-free week of contraception, you may be able to take several packs for three to five months without a break.” Hormone headaches may also increase in prevalence during perimenopause, due to the natural hormone fluctuations that occur at this stage of life.

A prescription of HRT from your GP or specialist, who may advise a patch or gel with continuous progesterone, may help. Hormonal headaches may get more severe in the run-up to the menopause, due to the drop in oestrogen, but the good news is that the menopause tends to get rid of them altogether.

By: Lauren Libbert

Source: Headaches: what yours is trying to tell you

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Adsense Machine      https://jvz2.com/c/202927/290487
Adtivate Agency      https://jvz3.com/c/202927/383700/
AdvertSuite     https://jvz1.com/c/202927/335011/
AdzHero     https://jvz2.com/c/202927/366972/
AffiliateMaestro    https://jvz8.com/c/202927/390785/
AffiliateMatic     https://jvz3.com/c/202927/381148/
Agency Client Finder   https://jvz4.com/c/202927/388372/
AgencyScale      https://jvz4.com/c/202927/383111/
AidAll   https://jvz3.com/c/202927/394004/
AiMate    https://jvz3.com/c/202927/393243/
AIWA Commercial     https://jvz2.com/c/202927/365061
ALL-in-One HD Stock    https://jvz4.com/c/202927/381560
Animasly   https://jvz4.com/c/202927/391498/
Animaxime    https://jvz2.com/c/202927/383307/
Appimize      https://jvz8.com/c/202927/370227
Appoint B Agency     https://jvz1.com/c/202927/384630/
Appointomatic      https://jvz6.com/c/202927/374258
Appowls    https://jvz4.com/c/202927/381231/
Art Of Living    https://jvz4.com/c/202927/382425/
Audiencetoolkit     https://jvz6.com/c/202927/302715
Audika   https://jvz1.com/c/202927/383635/
Audio Studio  https://jvz8.com/c/202927/389119/
Aweber Crash Course     https://jvz6.com/c/202927/383057/
Backlinkindexer    https://jvz6.com/c/202927/88118
BettingMaster      https://jvz2.com/c/202927/387079/
BevTraders    http://www.bevtraders.com/?ref=arminham
Big Audio Club     https://jvz6.com/c/202927/380087/
BigAudio Club    https://jvz2.com/c/202927/380877/
BigDesignClub   https://jvz2.com/c/202927/389213/
Boost Optimism   https://jvz2.com/c/202927/380692/
BorrowedAuthority  https://marketingmastermindgroep.systeme.io/9307f496?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
BrandElevate   https://jvz4.com/c/202927/381807/
Bybit     https://www.bybit.com/en-US/invite?ref=ALEXP
CanvaKitz    https://jvz4.com/c/202927/379051/
ChatterPal    https://jvz8.com/c/202927/324615
Church Finance   https://aanjeku.systeme.io/registerchurchfinanceng?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Click Agency    https://jvz2.com/c/202927/393023/
Clientfinda   https://jvz8.com/c/202927/370806
Clipsreel   https://jvz3.com/c/202927/372682
Commission smasher   https://jvz3.com/c/202927/376879
Content Gorilla   https://jvz2.com/c/202927/330783
Content Tool Kit   https://jvz3.com/c/202927/329145/
contentGenie   https://jvz4.com/c/202927/387717/
ContentReel   https://jvz4.com/c/202927/390951/
CopyHackBox  https://jvz3.com/c/202927/393379/
CourseAlly eLearning   https://jvz4.com/c/202927/384759/
CourseReel   https://jvz2.com/c/202927/355249
Courserious   https://jvz8.com/c/202927/360397/
Coursova   https://jvz1.com/c/202927/376527
Creaitecontent  https://jvz1.com/c/202927/376986
Credit Repair   https://jvz8.com/c/202927/377815/
Cryptokit    https://jvz8.com/c/202927/383809/
CryptoRocket    https://jvz6.com/c/202927/378113/
CryptoUnderworld     https://jvz8.com/c/202927/374345/
Dealcheck     https://dealcheck.io?fp_ref=armin16
DesignaSuite      https://jvz2.com/c/202927/297271
DesignBeast    https://jvz6.com/c/202927/371547
DesignBundle  https://jvz8.com/c/202927/339255/
DevelopSelfEmpowerment     https://jvz6.com/c/202927/383094/
DezignBiz    https://jvz1.com/c/202927/389394/
DFYContentClub     https://jvz6.com/c/202927/381337/
DFYSuite   https://jvz3.com/c/202927/381194/
Diabetes Guide    https://jvz2.com/c/202927/358870/
Diddly Pay’s    https://jvz2.com/c/202927/315596
Diet fitness diabetes   https://jvz1.com/c/202927/286851
Domainname    https://jvz6.com/c/202927/377005
Dominate Email   https://jvz4.com/c/202927/386980/
Doodleoz   https://jvz8.com/c/202927/388622/
Dropshiply   https://jvz3.com/c/202927/383483/
DUX Forex Signals   https://jvz3.com/c/202927/128215/
Easy NFT  https://jvz4.com/c/202927/381381/
EasyIllustratedeBooks    https://jvz4.com/c/202927/66190/
EasyRankr   https://jvz6.com/c/202927/357707/
EatingPlant    https://www.lassofy.co/?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
EBook Agency    https://jvz2.com/c/202927/384573/
Ejaculation Total   https://jvz2.com/c/202927/75989/
ELearningCourse   https://academy.damngoodcompany.com/?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Email Monetizer    https://jvz2.com/c/202927/386337/
EmailMarketingEasy   https://systeme.io/f37b6249?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
EngagerMate  https://jvz8.com/c/202927/328172
EngageYard   https://jvz2.com/c/202927/383051/
EVO4   https://jvz8.com/c/202927/392316/
Explaindio    https://jvz1.com/c/202927/123757/
Extreme Adz   https://jvz8.com/c/202927/379244/
Extreme Coupon  https://jvz1.com/c/202927/216101/
EZ Local Appointment  https://jvz2.com/c/202927/385180/
EZDeals  https://jvz4.com/c/202927/388106/
Ezy  https://jvz1.com/c/202927/381935/
Ezy MultiStores  https://jvzoo.com/c/202927/381935
Facebook Cash Machine   https://jvz4.com/c/202927/382333/
Facedrip  https://jvz1.com/c/202927/376325/
FaceSwap   https://jvz4.com/c/202927/381768/
Fade To Black   https://jvz2.com/c/202927/344541
Fanpage  https://jvz4.com/c/202927/144349
FexBitsCrypto   http://fexbits.com/referral/arminham
FinancialFreedom  https://sue-usbiz.systeme.io/12d63f51?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Fitness Nutrition   https://jvz4.com/c/202927/353334/
FitnessVideo   https://jvz6.com/c/202927/390717/
FitnessVideos    https://www.nichesocials.com/fitness?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
FlipGuardian   https://jvz1.com/c/202927/392631/
Followup Builder   https://jvz3.com/c/202927/386313/
Forex Atlatian   https://jvz8.com/c/202927/25069/
Forex Blizz   https://jvz8.com/c/202927/144577/
Forex Blue Stark  https://jvz3.com/c/202927/47481/
Forex expert   https://jvz1.com/c/202927/376877
Forex Hybrid Scalper    https://jvz6.com/c/202927/95037/
Forex Joustar   https://jvz6.com/c/202927/381617/
Forex Mastery   https://jvz2.com/c/202927/144621/
Forex Scouts   https://jvz6.com/c/202927/132677/
ForexTrading    https://aanjeku.systeme.io/register2bnigeria?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
ForexTrading2   https://aanjeku.systeme.io/register2anigeria?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
forrk  https://jvz1.com/c/202927/373449
FusionMT4    https://jvz2.com/c/202927/372523/
FX Goldminer  https://jvz1.com/c/202927/381439/
Galactic  https://jvz1.com/c/202927/188236/
Gaming job   https://jvz2.com/c/202927/184902  s
Genesis Mining   https://www.genesis-mining.com/a/2535466
Gluten free   https://jvz4.com/c/202927/296191
GMB Snap  https://jvz4.com/c/202927/376661/
Graphic Alta  https://jvz2.com/c/202927/324492/
Graphydo   https://jvz1.com/c/202927/375237/
Heal Your Emptiness   https://jvz6.com/c/202927/384848/
High Converting Emails  https://jvz3.com/c/202927/386305/
HostAgency   https://jvz4.com/c/202927/391715/
HostLegends    https://jvz4.com/c/202927/384774/
Hostley Domain Creator   https://jvz1.com/c/202927/379223/
Human Synthesys Studio  https://jvz8.com/c/202927/367353/
ImageX   https://jvz6.com/c/202927/363237/
IMSyndicator  https://jvz1.com/c/202927/370769
Inboxr   https://jvz2.com/c/202927/312692
Insta Keyword    https://jvz6.com/c/202927/351606/
Instant Website   https://jvz2.com/c/202927/377557
InstantVidz   https://jvz6.com/c/202927/389247/
InstantWebsiteBundle          https://jvz6.com/c/202927/377557
Interactiva   https://jvz6.com/c/202927/387665/
iTraffic X  https://jvz2.com/c/202927/320466
keysearch  https://jvz4.com/c/202927/236407/
KlickCourse   https://jvz3.com/c/202927/385006/
KlickXCopy    https://jvz3.com/c/202927/385458/
Klippyo Kreators  https://jvz8.com/c/202927/327447
KoinCart   https://jvz2.com/c/202927/383555/
Leadono   https://jvz8.com/c/202927/384592/
LeadsGorilla   https://jvz2.com/c/202927/390077/
Leadvalet   https://jvz3.com/c/202927/385580/
LegalSuites   https://jvz2.com/c/202927/388896/
Levidio Royal Podcasting   https://jvz6.com/c/202927/384025/
Linkable DFY   https://jvz6.com/c/202927/385873/
Linkomatic  https://jvz2.com/c/202927/380937/
LinkPro    https://jvz6.com/c/202927/393326/
LiteTrading   https://www.litefinance.com/?uid=929237543
Live Your Truth  https://jvz6.com/c/202927/379020
Living An Intentional Life    https://jvzoo.com/c/202927/382455
Living an International Life    https://jvz8.com/c/202927/382455/
Local Leader   https://jvz4.com/c/202927/383751/
Local Sites   https://jvz4.com/c/202927/380543/
LocalAgencyBox  https://jvz2.com/c/202927/359468
LocalCentric   https://jvz2.com/c/202927/379339/
LocalioAI    https://jvz6.com/c/202927/378310/
MailerGPT   https://jvz2.com/c/202927/394283/
MarketAll      https://jvz2.com/c/202927/386971/
Marketingblocks     https://jvz6.com/c/202927/374934
MarketPresso   https://jvz3.com/c/202927/343043/
Massfluence  https://jvz4.com/c/202927/386885/
Mat1 Simple Funnel   https://jvz2.com/c/202927/380197/
Maxslides  https://jvz8.com/c/202927/376842
Mech Forex Robot   https://jvz6.com/c/202927/383447/
MediaCloudPro   https://jvz2.com/c/202927/343635
Megasuite   https://jvz3.com/c/202927/383953/
MemberOwls   https://jvz8.com/c/202927/389039/
Mobi First   https://jvz2.com/c/202927/353694/
Mobilio  https://jvz4.com/c/202927/388285/
MonsterMedia   https://jvz4.com/c/202927/390391/
Motion Kingdom Studio  https://jvz4.com/c/202927/383177/
Movid Animation  https://jvz6.com/c/202927/380385/
MT4Code System   https://jvz2.com/c/202927/376925
My Passive Income   https://jvz1.com/c/202927/384099/
MyMailIt   https://jvz3.com/c/202927/292919
MyTrafficJacker   https://jvz2.com/c/202927/353558
Next Drive  https://jvz4.com/c/202927/371095/
NichBox  https://jvz2.com/c/202927/370705/
Organic Life Guide  https://jvz8.com/c/202927/366872/
Ovizi  https://jvz3.com/c/202927/390384/
Pcommerce   https://jvz6.com/c/202927/372265/
Phemex  https://phemex.com/register-vt1?referralCode=D8HUS2
Photokit  https://jvz4.com/c/202927/373207/
PicsAds   https://jvz2.com/c/202927/385468/
PigMoneyMethod   https://jvz2.com/c/202927/377665/
Pipstock    http://pipstockexchange.com/register?ref=204
Pitchdeck   https://jvz3.com/c/202927/347847/
PitchKickstart   https://jvz8.com/c/202927/391150/
Pixal  https://jvz2.com/c/202927/378775/
PixaStudio    https://jvz1.com/c/202927/373089/
Pixivid   https://jvz6.com/c/202927/385213/
PlanB Muscle Growth   https://jvz1.com/c/202927/36517/
PlayerNeos   https://jvz2.com/c/202927/376962
Podcast Advantage   https://jvz8.com/c/202927/379995/
Podcast Masterclass  https://jvz3.com/c/202927/379998/
PodKastr    https://jvz1.com/c/202927/369500/
PopLinks    https://jvz2.com/c/202927/368095/
Postradamus     https://jvz6.com/c/202927/108695
Power Reviews    https://jvz8.com/c/202927/384625/
PowerAds  https://jvz3.com/c/202927/390254/
PowerHabits  https://jvz6.com/c/202927/390625/
Powrsuite   https://jvz1.com/c/202927/390564/
PR Rage  https://jvz4.com/c/202927/343405
Prime Stocks   https://jvz8.com/c/202927/369164
Profile mate    https://jvz4.com/c/202927/358049
Promovidz   https://jvz8.com/c/202927/375692/
Prompt Merchant   https://jvz1.com/c/202927/392472/
PromptStrongBox  https://jvz3.com/c/202927/392796/
Push Button Traffic   https://jvz2.com/c/202927/301402
PWA Agency   https://jvz1.com/c/202927/353694/
QR Verse   https://jvz3.com/c/202927/383865/
QuickFunnel   https://jvz3.com/c/202927/392375/
Quintex Capital     https://quintexcapital.com/?ref=arminham
Quit Smoking    https://jvz3.com/c/202927/359081/
QuizMatic   https://jvz6.com/c/202927/387116/
RankSnap   https://jvz1.com/c/202927/351952/
Rechat     https://jvz8.com/c/202927/393335/
Reputor   https://jvz8.com/c/202927/380159/
ResilienceMoms   https://stressilience.systeme.io/4442a198?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
ReStory  https://jvz8.com/c/202927/391053/
Restrosuite   https://jvz3.com/c/202927/390810/
ReVideo  https://jvzoo.com/c/202927/381761
ReviewReel   https://jvz6.com/c/202927/382663/
Rewardsly  https://jvz1.com/c/202927/390109/
Rewriter   https://jvz4.com/c/202927/353373/
RotateTraffic   https://www.rotatefortraffic.com/?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
RPS Express   https://jvz2.com/c/202927/393365/
RSI SEO   https://jvz8.com/c/202927/388594/
Scriptdio   https://jvz4.com/c/202927/385387/
Self Validation   https://jvz6.com/c/202927/389174/
Sendiio   https://jvz3.com/c/202927/391876/
Seniors Income    https://jvz2.com/c/202927/383888/
Senuke  https://jvz6.com/c/202927/279944
SesitiveCreative   https://creative-edge-coaching.systeme.io/sensitivecreative?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
ShopABot   https://jvz2.com/c/202927/291955
ShopFunnels   https://jvz3.com/c/202927/384069/
SocialAgency360   https://jvz1.com/c/202927/385357/
SocialBossCoaching   https://sio.thejfranco.com/tpsb-coaching?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
SocialMediaMarketing   https://jvz2.com/c/202927/243553/
SociCake  https://jvz2.com/c/202927/321987
Socifeed   https://jvz6.com/c/202927/375706
SociGem   https://jvz8.com/c/202927/393287/
SociJam  https://jvz2.com/c/202927/309649
SociLinks   https://jvz4.com/c/202927/391595/
Soronity  https://jvz6.com/c/202927/368736
SqribbleEbook   https://jvz6.com/c/202927/283867
Stackable Picture   https://jvz1.com/c/202927/385046/
Steven Alvey’s   https://jvz2.com/c/202927/351754
Stock Mages   https://jvz2.com/c/202927/388669/
Stoodaio   https://jvz6.com/c/202927/388794/
Storymate    https://jvz3.com/c/202927/320972
StoryReel   https://jvz3.com/c/202927/387813/
StreamPilot   https://jvz2.com/c/202927/385431/
Studioninja   https://jvz1.com/c/202927/374965
SuccessfulLife   https://aanjeku.systeme.io/practicalstepsforasuccessfulfast?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Sunday Freebie  https://jvz1.com/c/202927/267113/
Super backdrop   https://jvz8.com/c/202927/376524
Survai    https://jvz8.com/c/202927/380933/
Syndranker    https://jvz3.com/c/202927/378143/
Systemeio     https://systeme.io/?sa=sa00386916227d755116a01578a5e00a942b8a2f2c
Talkingfaces   https://jvz3.com/c/202927/375550
The Internet Marketing   https://jvz2.com/c/202927/289944
Tonai Voice Content   https://jvz8.com/c/202927/383119/
Toon Video Maker    https://jvz2.com/c/202927/357201
TrafficForU   https://jvz3.com/c/202927/381950/
Trendio  https://jvz3.com/c/202927/381003/
TubePal   https://jvz6.com/c/202927/379863/
Tubeserp   https://jvz3.com/c/202927/370472
TubeTargeter  https://jvz6.com/c/202927/377211
TuneMingo    https://jvz3.com/c/202927/386556/
TV Boss Fire  https://jvz6.com/c/202927/379480/
Ultrafunnels A.I   https://jvz2.com/c/202927/381129/
VerticalVideo   https://jvz8.com/c/202927/392377/
VIADZ Ad Template  https://jvz4.com/c/202927/379307/
Vidcentric   https://jvz4.com/c/202927/376095
Viddeyo    https://jvz6.com/c/202927/382326/
ViddleInteract   https://jvz8.com/c/202927/388716/
Videevolve   https://jvz4.com/c/202927/381011/
Vidently   https://jvz1.com/c/202927/387798/
Video Campaignor      https://jvz4.com/c/202927/387058/
Video Games   https://jvz3.com/c/202927/184902/
VideoEnginePro     https://jvz2.com/c/202927/372916
VideoGameSuite    https://jvz3.com/c/202927/366537/
VideoRobot Enterprise   https://jvz8.com/c/202927/291061
Vidjack   https://jvz6.com/c/202927/364795/
VidKreate   https://jvz6.com/c/202927/386029/
VidMingo   https://jvz6.com/c/202927/378359/
VidRaffle   https://jvz2.com/c/202927/386840/
VidSnatcher    https://jvz3.com/c/202927/342585
VidVoicer    https://jvz1.com/c/202927/379983/
Vidzura   https://jvz4.com/c/202927/385754/
Viral dash   https://jvz6.com/c/202927/375959
Viral Quotes      https://jvz2.com/c/202927/386984/
VirtualReel   https://jvz8.com/c/202927/376849
Vocalic  https://jvz2.com/c/202927/383848/
VoiceBuddy    https://jvz1.com/c/202927/342854
Voiclet   https://jvz4.com/c/202927/388755/
VR Studio  https://jvz8.com/c/202927/388296/
WebCop  https://jvz4.com/c/202927/378683/
Webinarkit   https://jvz3.com/c/202927/383937/
Webprimo   https://jvz1.com/c/202927/379455/
WordPress Mastery   https://jvz1.com/c/202927/386249/
WowBackgraounds   https://jvz2.com/c/202927/381556/
WP GDPR    https://jvz8.com/c/202927/299907
WP Simulator    https://jvz3.com/c/202927/46987/
Writer Arc   https://jvz1.com/c/202927/386602/
writing job   https://jvz8.com/c/202927/213027
XBrain Forex   https://jvz3.com/c/202927/372305/
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The Fastest Way To Get Over a Breakup and Grow

Jan Buchczik

Literature is full of brutally jilted lovers and cruelly broken hearts, whether Anna Karenina’s or Heathcliff’s in Wuthering Heights. But for my money, the most extreme case is Miss Havisham in Charles Dickens’s Great Expectations. In the classic novel, she never gets over the pain of being abandoned at the altar on her wedding day, decades before. Shut away in her dark house, Miss Havisham is described as a cross between a skeleton and a wax statue, frozen in a state of traumatic rejection.

As cartoonish as these characters are, they can seem achingly realistic to readers in the midst of the terrible heartbreak that can come when a romance ends. Miss Havisham’s fate seems plausible: You will never again see love as anything more than an exercise in futility. Little by little, of course, most people do get over a breakup, move on, and, eventually, love someone else. In those early days and months, however, the pain can feel like it will never end.

There is no magical remedy for a bad breakup, but that doesn’t mean you have to just suffer and read Victorian novels while you wait to feel better. There’s actually a lot you can do to speed the healing process, learn from the experience, and find new love (and, ideally, not make the same mistake again).

Breaking up is part of an ordinary life. Although the data are limited and results vary widely, some U.K. research estimates that people average roughly two serious relationships before settling into one that is considered permanent. In 2013, the average number of times Americans said their heart had been broken was five.

If your breakups have been awful, that’s normal. According to a 2018 poll from YouGov, 58 percent of American adults say breakups tend to be “dramatic/messy.” Only 25 percent said they tend to be “casual/civil.” No wonder people try to avoid them: Scholars who recently surveyed adults ages 18 to 29 found that about half said it was either moderately or exactly true that “I sometimes stay in a relationship longer than I should because I don’t know how to end it.”

Breakups, at least for the breakee, are literally painful. Modern neuroscience has found repeatedly that social pain—of which abandonment is an especially acute example—can stimulate many of the same brain regions as physical pain, notably the anterior insula and the anterior cingulate cortex. When you are in great pain, it can be hard to comprehend that you’ll ever feel better. Indeed, people experiencing depression often say that they forget what “normal” feels like.

But the pain does diminish. Psychologists writing in 2007 in the Journal of Experimental Social Psychology found that when a romantic relationship dissolves, the average person rates her stress at a bit more than three on a one-to-seven scale of severity. Each week, that number falls, on average, by about 0.07. Think of it this way: If your grief is a solid 3.5 after a breakup, assuming you follow the average pattern, you can expect to feel better each week and only about half as bad after six months—a longer time than you perhaps want or expect, but not a permanent state of affairs.

Especially after a long relationship, a breakup can make you feel like you’ll never find love again. You most likely will, though, and maybe sooner than you think. One 2013 study published in the science journal PLOS One found that the length of the dissolved relationship is positively correlated with the proclivity of the newly single to rebound into a new relationship. Whether your specific rebound relationship is a good thing is something you have to decide, but the data suggest that you will be able to open your heart again.

Knowing your emotional wounds will heal with time doesn’t necessarily make sitting through the pain any easier in the early aftermath of an ugly split. There are a few things you can do to hasten the process of feeling better, however.

1. Think about what a jerk your ex is.

In one of the most novel experiments I have seen in the past few years, researchers at the University of Missouri recruited people upset after a breakup to try different techniques to reduce their feelings of love toward their ex and lighten their unpleasant mood. The researchers measured the effectiveness of each approach by showing the participants photos of their ex-partner while observing their brain activity on an electroencephalogram and asking them how they felt.

When participants were instructed to think about what they truly disliked about the person they loved—for example, by focusing on questions such as “What is an annoying habit of your ex?”—their feelings of love fell by a whopping 18 percent. It didn’t come without a cost, though: It also temporarily lowered the overall pleasantness of mood by 17 percent. You have to decide whether reduced heartbreak outweighs the unpleasant memory of your ex’s bad habit. If it doesn’t, move on to technique No. 2.

2. Go have fun.

Another strategy tested in the paper above was distraction. The participants were instructed to think about positive things in their lives, such as their favorite food. This was also effective, but in a different way: Although love feelings for the ex did not decrease, mood improved by 8 percent on average. So if your principal problem after a breakup is fixating on how much you love your ex, meditate on him picking his nose. But if your problem is that you’re feeling depressed, do something fun and enjoyable to occupy your mind. Read a good book, maybe, or go for a hike (perhaps not where you and your ex liked to go).

3. Put on some sad music.

Psychologists over the years have repeatedly remarked on what seems like counterproductive behavior when people feel sad: listening to sad songs. After a breakup, you should listen to “Happy,” not “I Will Always Love You,” right?

Actually, sad music can benefit a broken heart. Writing in the journal The Arts in Psychotherapy in 2016, a psychologist reviewed the available studies and found that people seek out sad music in order to help themselves understand and find meaning in their emotions. Breakup songs can help you feel less alone in your suffering and less unique in your misfortune. And sitting with your bad feelings (rather than pushing them away) is important for your emotional well-being and growth.

In this essay, I have offered you a few ways to shorten your heartbreak. Here is one way to extend it: Keep tabs on your ex on social media. This is strikingly common; in a 2011 study, 54.3 percent of college students confessed to having perused an ex’s social-media posts in search of photos with a new partner.

In the race for fresh ways for tech to hijack our brain chemistry and make us insane, there is a huge, obvious market for an app that surveils exes and sends alerts to your phone when they look happy. You might call it Creepster, or perhaps, Havisham.

As tempting as it might be, such surveillance is a huge mistake for happiness. Research on Facebook stalking shows that it is associated with greater distress, longing, negative feelings, and sexual desire for the ex-partner; it also inhibits personal growth in the wake of the split. It is a near-perfect way to ensure that you don’t feel better.

In order to get over a breakup, you have to let your life move on and let your ex’s life move on as well. Don’t hold on to the source of your suffering. Your pain will decrease, you will be able to love again, and you can leave Miss Havisham to wander her lonely house without you.

By Arthur C. Brooks

Source: The Fastest Way to Get Over a Breakup and Grow – The Atlantic

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Related contents:

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VideoRobot Enterprise   https://jvz8.com/c/202927/291061
VidKreate   https://jvz6.com/c/202927/386029/
VidMingo   https://jvz6.com/c/202927/378359/
VidRaffle   https://jvz2.com/c/202927/386840/
VidSnatcher    https://jvz3.com/c/202927/342585
VidVoicer    https://jvz1.com/c/202927/379983/
Vidzura   https://jvz4.com/c/202927/385754/
Viral dash   https://jvz6.com/c/202927/375959
Viral Quotes      https://jvz2.com/c/202927/386984/
VirtualReel   https://jvz8.com/c/202927/376849
Vocalic  https://jvz2.com/c/202927/383848/
VoiceBuddy    https://jvz1.com/c/202927/342854
Voiclet   https://jvz2.com/c/202927/388755/
VR Studio  https://jvz8.com/c/202927/388296/
WebCop  https://jvz4.com/c/202927/378683/
Webinarkit   https://jvz3.com/c/202927/383937/
Webprimo   https://jvz1.com/c/202927/379455/
WordPress Mastery   https://jvz1.com/c/202927/386249/
WowBackgraounds   https://jvz2.com/c/202927/381556/
WP GDPR    https://jvz8.com/c/202927/299907
WP Simulator    https://jvz3.com/c/202927/46987/
Writer Arc   https://jvz1.com/c/202927/386602/
writing job   https://jvz8.com/c/202927/213027
XBrain Forex   https://jvz3.com/c/202927/372305/
XFUNNELS   https://jvz2.com/c/202927/310335
Xinemax  https://jvz1.com/c/202927/381749/
YoDrive   https://jvz2.com/c/202927/384700/
YoSeller   https://jvz4.com/c/202927/387544/
Your 3DPal   https://jvz2.com/c/202927/381685/
YTSuite   https://jvzoo.com/c/202927/381179
Zappable   https://jvz3.com/c/202927/367328/

 

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