Intermittent fasting is safe, effective for people with type 2 diabetes

From medicalnewstoday.com 

• Researchers report that intermittent fasting is as effective for losing weight as diets that reduce calorie intake by 25%.
• They say the difference was people using intermittent fasting for type 2 diabetes found it easier to lose weight than those told to reduce calories without time restriction dieting.
• No adverse health effects of either method of lowering blood sugar were detected in either study group.

Intermittent fasting, also known as time-restricted eating, can help people with type 2 diabetes lose weight and control their blood sugar levels, according to researchers from the University of Illinois Chicago.

Their studyTrusted Source was published today in the journal JAMA Network Open.

In it, researchers say participants who ate only between noon and 8 p.m. each day without calorie counting lost more weight over 6 months than participants instructed to reduce their calorie intake by 25%.

Both groups saw reductions in long-term blood sugar levels, as measured by a haemoglobin A1C test, which shows blood sugar levels over the previous 3 months.

Details from the fasting and type 2 diabetes study

The researchers put 75 participants into three groups: those following the time-restricted eating rules, those reducing calories, and a control group.

Over the course of 6 months, researchers measured participants’ weight, waist circumference, blood sugar levels, and other health indicators.

Krista Varady, PhD, a senior study author and a professor of kinesiology and nutrition at the University of Illinois Chicago, said in a statement that participants in the time-restricted group found it easier to follow the regimen than people in the calorie-reducing group.

Researchers said they believe this is partly because doctors usually tell people with type 2 diabetes to cut back on calories as a first line of condition management. The team said many of these participants likely already tried and struggled with that form of dieting.

Participants in the time-restricted group weren’t instructed to reduce their calories but did so anyway by eating within a fixed window.

“Our study shows that time-restricted eating might be an effective alternative to traditional dieting for people who can’t do the traditional diet or are burned out on it,” said Varady. “For many people trying to lose weight, counting time is easier than counting calories.”

Researchers said no one reported serious adverse health events during the 6-month study. Occurrences of hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) didn’t differ between the groups.

The researchers said it is crucial to find more options to control weight and blood sugar levels as one in 10 peopleTrusted Source in the United States has diabetes and one in three have prediabetes.

Slightly more than half the study participants were Black and 40% were Hispanic, which is notable as diabetes is particularly prevalent among those groups, the researchers said.

Varady said the study was small and should be followed up by larger ones. While it likely shows time-restricted eating is safe for people with type 2 diabetes, Varady said people with the condition should consult their doctors before starting this sort of program.

How intermittent fasting can help with type 2 diabetes

Dr. Kevin Huffman, a bariatric physician as well as the chief executive officer and founder of Ambari Nutrition who was not involved in the study, told Medical News Today he’s seen first-hand that intermittent fasting can be a powerful tool to fight diabetes when done under medical supervision.

“During these fasting periods, insulin le­vels decrease­, allowing cells to become more­ receptive to insulin whe­n eating resumes,” Huffman said. “This incre­ased sensitivity helps re­gulate blood sugar levels more­ effectively, re­ducing the risk of dangerous spikes and crashe­s that are common in diabetes.”

“Intermittent fasting can also promote­ weight loss — an essential factor in managing type­ 2 diabetes — as shedding e­xcess weight often le­ads to enhanced insulin sensitivity and be­tter overall glycaemic control,” he added. “As a re­sult, many individuals find themselves re­lying less on medication to manage the­ir condition.”

Kelsey Costa, a registered dietitian and nutrition consultant for the National Coalition on Healthcare who was not involved in the research, told Medical News Today it’s important that the study didn’t report any significant adverse events.

She explained how intermittent fasting works.

“This methodology is grounded on the principle of alternating between periods of feeding and fasting, consequently influencing nutrient metabolism, hormonal balance, and various physiological processes to improve cardiometabolic health,” Costa said.

Costa added that the fasting phase usually extends for 12 to 14 hours or more, when the body switches to utilizing stored fat and energy reserves as fuel, promoting weight loss.

“If has been shown to enhance metabolic flexibility, insulin sensitivity, and inflammation control, contributing to improved glycaemic regulation and weight loss while fostering mindful eating habits and beneficial lifestyle alterations,” Costa said.

Ro Huntriss, a London-based registered dietician and the chief nutrition officer at diet and intermittent fasting app Simple, is even more optimistic about intermittent fasting.

“Significant weight loss can even put diabetes into remission whereby blood glucose levels return to normal levels,” Huntriss, who was not involved in the study, told Medical News Today. “Some studies suggest that intermittent fasting may have additional benefits when it comes to improving insulin resistance, making intermittent fasting an attractive option for people living with type 2 diabetes or prediabetes.

Some cautions about time-restricted eating

Huntriss acknowledged some downsides to intermittent fasting.

“It’s important to consider risks. Some people with diabetes may be prescribed medications that can allow blood glucose levels to fall too low,” Huntriss said. “This is a risk when making significant changes to your diet so it’s important to speak to your doctor before beginning a new diet if you have a condition such as type 2 diabetes, particularly for those on medication.”

“Intermittent fasting isn’t for everyone,” Huntriss said. “Intermittent fasting is not appropriate for those who are pregnant, breastfeeding, have a low body weight or have a history of eating disorders, so it’s really important to review your personal suitability of a diet before giving it a go.”

Dr. Theodore Strange, the chair of medicine at Staten Island University Hospital in New York who was not involved in the research, told Medical News Today the study was small “and so this needs to be taken to a larger scale.”

“I do think that there is some merit and there may be some advantages for the use of an intermittent fasting diet in the treatment specifically for type 2 diabetes in patients that are overweight and need to monitor caloric intake as part of the treatment plan,” Strange said.

“All diabetic patients need to consult with their physician prior to starting any diet, especially depending on their type of diabetes and medications,” he added. “There is an array of medications available to coincide with the type of diabetes and need to be taken appropriately.”

https://www.medicalnewstoday.com/articles/intermittent-fasting-is-safe-effective-for-people-with-type-2-diabetes

3 Foods to Eat (and 3 to Avoid) If You Have Diabetes

From healthnewshub.org

Navigating your world with diabetes can feel like solving a puzzle. And the missing piece? It might just be your diet.

Here’s why eating well is crucial in managing your diabetes, and what foods are your friends and your foes.

Food affects your blood sugar.

High blood sugar, which results from the inability of your pancreas to release insulin, is the main cause of diabetes.

“What you eat, how much and when you eat all impact our blood sugar levels,” explains Raashi Khanna, DO, primary care physician in Wethersfield.

Everything we eat and drink breaks down into one of three nutrients – carbohydrates, proteins and fats. Because carbohydrates break down into sugars, they tend to have the biggest impact on blood sugar.

However, it’s important to consider all nutrients when making healthy diet choices, not just the harmful ones.

3 best foods for diabetes.

According to Dr. Khanna, these food groups are your friends:

1. Non-starchy vegetables, such as broccoli, carrots, cauliflower, greens, peppers and tomatoes, will keep you full with fewer calories and carbohydrates.
2. Fruits without added sugars like oranges, melons, apples, grapes, bananas and berries provide our bodies with essential nutrients and fiber.
3. Lean proteins such as skinless poultry, fish high in omega-3 and eggs promote fullness and will help stabilize blood sugar. Note if you have kidney damage, be cautious about your protein intake.

Avoid these foods

1. Fried foods are high in salt and can worsen your blood pressure levels.
2. Sugary treats like chocolates, cakes and candies can cause rapid blood sugar spikes and contain no protein or fiber.
3. Processed and packaged snacks. The added preservatives, coloring and unhealthy fats in these foods can worsen your cholesterol levels and blood pressure.

If you still find yourself struggling to make healthy diet choices, you’re not alone.

Reach out to your primary care doctor. They can help you optimise your diet and lifestyle for better health outcomes.

https://healthnewshub.org/3-foods-to-eat-and-3-to-avoid-if-you-have-diabetes/

 

6 Essentials You Should Have in Your Diabetes Emergency Kit

From self.com

In a sticky situation, the right supplies can be lifesaving

Richard Brack was camping alone in a dark tent when he accidentally shot himself with a long-term dose of (what was supposed to be) short-acting insulin. Brack carries insulin because he has type 2 diabetes, which interferes with his body’s ability to produce or respond to insulin naturally, potentially messing with his blood sugar levels. He was diagnosed after a heart transplant in 2009 (which can be a complication that occurs in roughly one-third of these surgeries).

“That super-dose would have landed me in the hospital,” Brack tells SELF. Deep in the woods with no cell phone signal, and hours from the nearest hospital, he began to panic. Luckily, Brack always carries a diabetes emergency kit with him that contains supplies to help manage his type 2 diabetes. It contains honey, which can help prevent his body from going into hypoglycaemia, or when blood sugar levels dip to dangerously low levels. Brack was able to eat it right after the injection to balance things back out.

Brack’s emergency kit prevented a major, potentially life-threatening health issue. All people with type 2 diabetes should have a kit of essential supplies, and they should keep it with them at all times, Joseph Aloi, MD, an endocrinologist and professor at Wake Forest University School of Medicine, tells SELF. “Even if you’re not leaving your home, [severe] weather can interrupt your access to medications and blood glucose monitoring supplies,” he says. “We have learned this lesson from hurricanes and snowstorms that have left people with diabetes without access to their medications for several days.”

An emergency kit really only requires a few small items (your medications, a few snacks, and maybe some identification) to offer you peace of mind and crucial help in a sticky situation. Though a doctor can guide you on its exact contents, here’s what you should consider putting into yours.

1. A blood glucose meter or sensor

When you have type 2 diabetes, watching your blood sugar closely is super important: If your levels plummet, you might get dizzy or lose the ability to think clearly. When they’re too high (especially for prolonged periods), you might be at risk of permanent damage to your eyes, nerves, kidneys, and blood vessels.

To keep a close eye on your blood sugar ranges, your doctor will likely recommend that you carry a blood glucose meter with you wherever you go, according to Dr. Aloi. There are two types: a traditional blood glucose meter (where you prick your finger and squeeze a drop of blood onto a test strip) or a continuous blood glucose monitor (CGM) that reads your levels from a tiny sensor inserted under your skin, typically in your stomach or arm. Dr. Aloi notes that CGMs are often connected to an app through your phone.

If you use a traditional blood glucose meter, Dr. Aloi says one should be in your emergency kit 24/7. And if you have a continuous blood glucose monitor, the sensor needs to be changed every one to two weeks, so keeping an extra one in your emergency kit is a good idea too (the idea is to have what you need on hand if you’re going on a month-long vacation, or you’re stranded somewhere, for whatever reason, for longer than two weeks).

2. A hefty stash of glucose test strips

Before Brack got a continuous glucose monitor (which he had with him on that solo camping trek), he kept plenty of extra glucose test strips for his blood glucose meter in his emergency kit. (FYI: Most folks with type 2 diabetes need to check their levels roughly once or twice per day, but your doctor may recommend more or less, depending on your symptoms. You can only use a single strip once, so depending on how long you intend to be outside your home, plan ahead.) Another tip: Make sure each strip stays sealed until you use it and note the expiration date on the package—some strips can give inaccurate readings if they’re too old.

3. A quick-digesting sugar stash

If your blood glucose monitor reading is lower than 55-69 mg/dL (a.k.a. you’re in hypoglycaemia), you’ll need to act quickly to boost your levels, Disha Narang, MD, an endocrinologist and the medical director of weight management at Northwestern Medicine Lake Forest Hospital, tells SELF. If you’ve had type 2 diabetes for a few years, you might be able to spot hypoglycaemia without a meter reading (watch out for a racing heartbeat, shaking, sweating, confusion, dizziness). When this happens, the Centers for Disease Control and Prevention recommends consuming 15 grams of sugar ASAP (you can do this in the form of candy, honey, or juice) to bring plunging blood sugar levels back up—ideally between 80 and 130 mg/dL right before a meal and less than 180 mg/dL two hours after the start of a meal.

While doctor’s orders to schlep a candy stash around might seem like a sweet tooth’s dream (just make sure what you put in your kit adds up to at least 15 grams of sugar for each instance of backup you’re including), if you can’t carry candies or just want a different option, glucose tablets (which typically contain four to five grams of sugar each) and gels (which often contain about 15 grams of sugar per tube) are ideal. Brack throws roughly a half-dozen individual honey packets he scoops up at fast food restaurants (which contain 12 to 14 grams of sugar, depending on the brand) in his emergency kit.

4. A pill box

Your doctor might prescribe medications to help manage your diabetes—and tracking them all might get confusing if you take a few different ones. That’s where some strategic storage can come into play: “Use a pill box to organize your medication by day and time,” Dr. Aloi recommends, noting that having a few extra days of doses with you at any given time is a good rule of thumb (though you’ll want more for longer trips, or if you intend for your kit to cover you for more time, in general). You can find pill boxes online (Amazon is a good first stop), at a pharmacy, or through your doctor.

5. An insulin pen

When you have type 2 diabetes, your cells don’t respond well to insulin, a hormone that helps control blood sugar by moving glucose from the blood to the inside of the cells. (This makes your pancreas have to work a lot harder, which can pump up your blood sugar.) An injectable insulin pen can often help here—and Dr. Aoli says that keeping it handy at all times is really crucial (and Brack doesn’t leave home without one). Keep in mind, though, that an insulin pen can be stored at room temperature (59–86°F) for about 28 days, so make sure to use yours within that time window.

6. Clear identification

When your blood sugar dips, you could be at risk of losing consciousness, or not being able to think or communicate as clearly. In those cases, Dr. Aloi recommends carrying a laminated card that lists your name, birthday, medical diagnoses, current medications and dosages, allergies, and the name and phone number of an emergency contact, with you in your kit at all times. (He adds that this is a good idea for anyone with a health condition, whether it’s diabetes or not.) Stash it in an easy-to-find place (like your wallet or at the top of your kit) so the person assisting you can help get you to wherever you need to go—urgent care, a hospital, back home—without too much confusion.

What kind of emergency kit should I buy?

Brack prefers the Vaultz Locking Medicine Case, with a suitcase handle and a combo lock, as his emergency kit when he travels. “It keeps my supplies together and safe from grandchildren,” he says, adding that it’s small enough to carry into public places (like a restaurant) without feeling burdensome—it takes up about as much space and weight as a purse or handbag. (One thing to note: A locking kit makes your supplies inaccessible to others, so if you’re worried about fainting or being incoherent when an emergency strikes, you might want to consider a bag or case without a lock.)

Another solid (albeit smaller) choice when you want something to fit into your tote: the Gelozid Insulin Cooler Travel Case, which can house two insulin pens and a small upper compartment for candies and gels (though, you may want separate space for your glucose monitor and test strips, if you’re carrying those). It’s fitted with an ice pack to keep the insulin cool (it’s safe to keep yours at room temperature for up to 28 days if you need to). The YOUSHARES Insulin Cooler Travel Case has a similar design with insulation, but it comes in fun patterns, while the LUXJA Diabetic Supplies Travel Case comes in three colors and has room for three pens. (While it doesn’t have built-in space for an ice pack, it does have two additional pouches for storing test strips and glucose tablets or other little sweet things.)

Living with a condition that messes with your ability to think clearly can be really scary. But that’s why your care team has you hooked up with supplies to help you keep you living your life the way you want to, sans any fears about fainting or doing long-term damage to your health. Just keep them nearby, and you’re golden.

https://www.self.com/story/diabetes-emergency-kit 

8 tasty and filling low-carb meals

From restless.co.uk

Carbohydrates like bread, pasta, potatoes, and rice, form a staple part of our diet. But if you’re looking to cut down your carb intake, you’re not alone. Reducing the amount of carbs you eat is a popular way to encourage a healthy lifestyle and can also be effective in managing type 2 diabetes.

More than 415 million people worldwide have diabetes, and while it’s a complex disease, research shows that maintaining low blood sugar levels by eating a low-carb diet can significantly reduce the likelihood of complications. 

However, it’s important to note that a low-carb diet shouldn’t mean no carbs at all. Some carbs contain key vitamins, minerals, and fibre, which are an essential part of a healthy, balanced diet.

So, whether you’re hoping to lose a little weight or manage diabetes and better protect your health, here are eight low-carb recipes that are absolutely delicious.

1. Taco lettuce wraps

Mexican food is becoming increasingly popular in the UK, and dishes like tacos, burritos, and enchiladas are especially delicious.

However, due to the tortillas, these dishes all tend to be pretty high-calorie. So if you’re in the mood for some Mexican but would like to make a lighter, lower-carb version, why not forgo the taco shells and make some lettuce wraps instead?

Large, sturdy lettuce is best to use here – either Iceberg or Romaine lettuce. The outer leaves work best, as they’re crispy, pliable, and big enough to make good-sized taco wraps!

Inside your lettuce cups, you can use your favourite taco filling. You may want to try this beef taco lettuce wrap recipe by Home Cooking Memories, this chicken taco lettuce wrap by Gimme Delicious, or this low-calorie turkey taco lettuce wrap by Skinny Taste. Alternatively, check out Pinch of Yum’s spicy vegan lettuce taco wrap.

If taco lettuce wraps don’t appeal to you, you’ll find plenty more ideas in our article; 8 mouthwatering Mexican meals to cook at home. With a few simple swaps, these recipes can easily be made low-carb too.

2. Aubergine lasagne

Lasagne is one of the most popular comfort meals, but as it contains pasta sheets, it can be fairly high in both carbs and calories. However, if you love tucking into a lasagne’s tasty layers, there’s good news: with one simple swap, this recipe can become low-carb!

Whether you like making a classic beef lasagne or a veggie version, swapping the lasagne sheets for slices of aubergine can turn this meal into a lower-carb, gluten-free alternative.

Cut your aubergine into thin slices, sprinkle with salt to draw out the moisture and any bitter flavours, leave for 10 minutes, then pat dry. Next, drizzle with olive oil and roast or griddle until soft – then simply use as you would regular lasagne sheets.

For more detailed instructions on how to make low-carb aubergine lasagne, have a read of this recipe by Tasty – or check out the video below.

3. Thai curry with quinoa

Fragrant, warming, and delicious, Thai curry is seriously comforting and satisfying. Because it’s packed with fresh veggies, as well as lots of herbs and spices like garlic, ginger, chilli, and lemongrass, it’s great for boosting your immune system too. But because it’s often served with large portions of white rice, Thai curry can be surprisingly high in carbs.

Why not swap your rice for quinoa? While quinoa isn’t significantly lower in carbs than white rice (quinoa has 39g per cup compared to rice’s 44g), the quality of the carb is far superior.

Quinoa is a low-GI food, which means it helps maintain steady blood sugar levels. White rice is high-GI, which means it can raise blood glucose levels and increase the risk of weight gain, type 2 diabetes, and heart disease. Plus, quinoa is a complete protein, high in fibre, and rich in potassium and magnesium.

It’s also worth noting that Thai green curry uses coconut milk – and although this can offer a healthy dose of good fats, it’s known for being calorific. So, if you’re looking to cut calories, you might want to use a light or reduced-fat version instead.

You can choose to make your own Thai spice paste, but if you’re looking for a quick dinner, simply use a shop-bought spice paste*. Thai green curry is spicier than red curry, but both are delicious! For extra protein, you can add chicken, fish, or tofu.

For more detailed recipe instructions, check out this Thai vegetable curry with quinoa recipe from Sainsbury’s, or watch the video below.

4. Sausage and vegetable tray bake

A sausage and vegetable tray bake is a great dish to make when you fancy something delicious and hearty but don’t want to spend hours slaving over the stove.

Aside from chopping the vegetables, there’s hardly any prep involved – and to make things even easier, you can always buy pre-prepared vegetables from the supermarket. Plus, because everything is cooked in one dish, there’s very little washing up!

Sausage and vegetable tray bakes are versatile dishes which can be adapted seasonally. While a lot of recipes include potatoes, to make it lower in carbs you can swap these out for other veggies like peppers, onions, carrots, courgette, butternut squash, and tomatoes.

This sausage and Mediterranean vegetable tray bake recipe by Asda is a great choice for the warmer months, as is this Italian sausage and pesto tray bake recipe from Olive Magazine. You can also swap traditional pork sausages for chicken, turkey, or veggie versions for a lower-fat alternative. For a plant-based sausage tray bake recipe, try this one from Healthy Living James.

5. Egg-fried cauliflower rice

Egg-fried rice is cheap, quick, and delicious – and for many of us, it’s a go-to meal when we haven’t got much food in the house (or we’re not in the mood to cook anything fancy).

Classic egg-fried rice contains rice, eggs, spring onions, cooking oil, and soy sauce, although the beauty of this dish is that you can throw in any ingredients you have. But swapping the rice for cauliflower rice doesn’t just make this dish low-carb – it also gives you an extra dose of veg.

Cauliflower rice is made by either blitzing chunks of raw cauliflower in a food processor or grating it. Aside from being super healthy, cauliflower adds a lovely nutty flavour to dishes.

Egg-fried cauliflower is a deceptively simple dish – although, like classic egg-fried rice, it benefits from generous amounts of hot sauce drizzled on top! You can follow this recipe from Once Upon A Chef or watch the video below.

Alternatively, for more ways to cook with this versatile vegetable, you might like to check out our article; The health benefits of cauliflower and how to cook low-carb meals with it.

6. Courgetti bolognese

If you’re a fan of spaghetti, why not try the popular low-carb alternative, courgetti – spaghetti made from spiralized courgettes?

Replacing standard spaghetti with vegetable versions, or having half of each, has become increasingly popular and aside from reducing carbs, it’s a great way to get your five-a-day.

Butternut squash spaghetti works just as well as courgette, but courgetti is quicker to cook and its soft texture makes it easier to spiralize.

You can buy spiralizers online*, but if you don’t fancy purchasing more kitchen equipment, you can also use a julienne peeler* lengthways on the courgette. The shape won’t be exactly the same, but the texture will.

To find out more about making courgetti, have a read of this guide by BBC Good Food. And to learn how to make a low-carb, low-calorie courgetti bolognaise using turkey mince, check out this recipe by Sainsbury’s.

7. Frittata

A frittata is an Italian-inspired egg dish that’s high in protein and low in carbs. Essentially a crust-less quiche, frittatas are really versatile and a great way to use leftover ingredients.

Plus, because they’re quick to cook and filling, frittatas are a good choice for either breakfast, lunch, or dinner. And even better, they only use one pan, so you don’t have to worry about much washing up!

What makes frittatas different from other egg dishes is that they’re cooked in a pan on the stove until the edges firm up, before being finished off in the oven – so make sure you cook your frittata in an oven-safe pan.

When it comes to choosing additional ingredients you can add whatever you fancy, but onions, spinach, mushrooms, cheese, and tomatoes are popular choices. You might like to try this spinach frittata from the Diet Doctor or this pea, feta, and summer herb frittata from BBC Good Food.

To find out more about making the perfect frittata, have a read of this article by VeryWellFit.

8. Naked burger

Most of us enjoy a juicy burger now and then, whether it’s beef, chicken, or veggie – and switching out the bun is a simple way to make it lower carb. If you think the idea of a burger without a bun sounds a bit sad, you probably haven’t tried the right recipe!

One option is to sub the bread for a mushroom ‘bun’, like this smoky beef burger on a mushroom bun from My Foodbook or these veggie cashew cheeseburgers in a portobello bun.

Alternatively, just skip the idea of a bun altogether and focus on your toppings. If you want to go all out, why not build a burger topped with bacon, avocado, cheese, and a fried egg, like this one from Nyssa’s Kitchen?

Or, to keep things lower-calorie, you could make this naked salmon burger with sriracha mayo by SkinnyTaste. If you’d like to keep things plant-based, why not try this bunless black bean burger by Archana’s Kitchen?

Final thoughts…

There are many reasons why cutting back on carbs can be good for us, but that doesn’t mean your diet shouldn’t also be delicious, diverse, and satisfying. The popularity of low-carb diets like the keto diet also means that there’s no shortage of delicious and innovative low-carb recipes to try!

If you’re looking for a sustainable diet to try that can support health and weight loss, you might find one that suits you in our article, 10 popular diets to try. And for more ideas of nutritious and tasty meals to make, there are plenty of recipes ideas in the food and drink section of our website.

https://restless.co.uk/leisure-and-lifestyle/food-drink/recipes/tasty-and-filling-low-carb-meals/?contact_id=cbd16474-a901-4a2c-af60-6ed395abcfb9&utm_campaign=23-10-19&utm_source=midweek-email&utm_medium=email&utm_content=midweek-email-general-23-10-19&bsft_clkid=e334bf2e-cee0-47d9-b471-3339140e50dc&bsft_uid=fefc9996-3bf0-4a4f-be46-02819b1cb965&bsft_mid=2d37487a-9895-4787-b83c-26ceb25afb2a&bsft_eid=777c61f7-be93-4af6-9adc-cf6e1dd293ca&bsft_txnid=3c498381-d195-4aa6-84cc-2b3787b42607&bsft_mime_type=html&bsft_ek=2023-10-19T05%3A30%3A43Z&bsft_aaid=3fb5a0c8-1d80-4f30-8749-7b9799f02c6c&bsft_lx=5&bsft_tv=29