Worst pms symptoms. changes in appetite, including increased food Nov 19, 2018 · Now it’s generally accepted up to 80% of women in their reproductive years experience some PMS. Definitions vary slightly, but the most commonly used is the Diagnostic and Statistical Manual of Mental Disorders, which says a woman must experience at least five out of 11 distinct psychological Oct 18, 2022 · Supplements, Vitamins, and Over the Counter Medications. Fatigue. Given how common these symptoms are, women who are approaching perimenopause may find themselves wondering: What happens when the hormone fluctuations that trigger PMS blur with those of the menopausal transition? And can perimenopause make existing PMS symptoms worse? Vitamin B6, B12, Vitamins D, C and E are all important to help PMS. Addison. Periods that regularly occur less than 21 days apart. You’re not managing stress effectively. A severe form of PMS, symptoms can include extreme anxiety, psychosis, depression and, at worst, wanting to harm yourself and others. Nov 1, 2019 · Alleviating Your PMS Symptoms. Oct 17, 2023 · PMS symptoms are less severe than those of PMDD. PMS symptoms usually start one to two weeks before your period and ease within four days of it starting. Apr 23, 2024 · Ages 60–65. Since my first period arrived I have always had the classic symptoms of headaches, cramps, bloating, SUPER irritability, depression, and anxiety. These symptoms usually get better once your period starts and often disappear by the end of your period. While fibromyalgia sufferers may experience a variety of symptoms just before menstruation and during their period, some fibromyalgia symptoms can become particularly worse during this time. Within each menstrual cycle, PMS symptoms can vary a great deal in terms of the nature of the symptoms, their severity and how long they last. I’ve tried a variety of natural remedies, and recently wrote a blog post about how magnesium supplements decrease symptoms of premenstrual syndrome . As you continue toward the right end of the continuum, however, the symptoms become much more severe, until by the time you reach the far right you may not Jul 30, 2018 · PMS is a collection of physical and emotional symptoms that start a week or so before your period. Sleep disorders. It’s very similar to PMS, but instead of getting hit the week before their period, women who experience postmenstrual syndrome find themselves with typical PMS symptoms just after their period’s ended – usually for a To alleviate the discomfort of PMS-induced constipation, gentle physical activity like yoga and walking can aid movement within the intestinal tract. The symptoms of PMS can appear any time between puberty and menopause, but the most common age for it to start to become a problem is during the late 20s to early 30s. Studies have shown Vitamin B6 in doses of 50-100 mg a day to be effective in relieving PMS symptoms, and it may offer some relief to sufferers of PMDD May 17, 2023 · The symptoms are similar to PMS but much more intense and have a much greater negative impact on the life of those affected, the NHS states. 02 / Try acupuncture. They may also get worse later into your 30s and 40s or as you enter perimenopause (the transitional period before menopause). 4) Reduce stress, as it makes both your ADHD and PMS symptoms worse. PMS symptoms can vary from mood swings to bloating, or worst of all, cramps. Some women may also experience nausea, migraines, sore breasts, and other symptoms commonly associated with PMS. I had a missed miscarriage in August with a D&C. Similar to PMS, symptoms of PMDD can appear in the days preceding your period and pass within a few days of the start of Apr 5, 2008 · Symptoms are often mild, but can be severe enough to substantially affect daily activities. Excessive caffeine and lack of sleep can worsen symptoms, so limiting these Jul 27, 2015 · Some research suggests that women who have the worst PMS symptoms also have low levels of magnesium, which is found in nuts and nut butters, cereals, and other foods (like the ones pictured above Jun 8, 2016 · For manyof us who experience thesheer joy of menstruation (sarcasm), PMS is not a joke. 'It can be so debilitating that your work, social life and Jan 25, 2021 · 6 weird but effective ways to deal with your worst PMS symptoms. Mar 7, 2019 · The symptoms of PMDD are much more severe than PMS, says Dr. "Reducing salt, caffeine and stress, and increasing exercise are recommended," Faye said. Oct 4, 2019 · But when I am TTC I get it all, bad cramps in abdomen and lower back, anxiety, headaches, trouble sleeping. Everyone experiences PMS differently. However, lately it feels like my hormones completely control my body/life. Here are a few tips to ease menstrual cramps. Premenstrual syndrome (PMS) is a group of physical and behavioral changes that some women experience before their menstrual periods every month. Robyn Faye, a clinical assistant professor at Drexel University and a member of HealthyWomen's Women's Health Advisory Council, to get the lowdown on PMS and what women can do to combat it. It makes your moods go haywire, and you Dec 9, 2020 · Breast pain as a PMS symptom: In people where breast pain happens as part of their PMS symptoms, the pain usually is at its worst right before menstruation, and considerably subsides within 1-2 days of the start of the period. While PMS symptoms can be mild for some, a reported 20-40% of women experience severe monthly PMS symptoms. If you’re in the Boston, MA area…. Mood-related symptoms are part of the PMS struggle for most menstruating women . Pregnancy has got me all sorts of confused. Nov 3, 2020 · Postmenstrual syndrome is a term that’s used to define the symptoms that women experience just after their period ends. Unless you're pregnant, hormone levels plummet and the blood and tissues lining the uterus break down and shed. Appetite changes or specific food cravings. The second day of your cycle is generally a heavy one. Read on to understand more about why PMS can get worse with age and what you can do about it. Bleeding that occurs between periods. Things usually don’t get to you much. You may make an appointment to see one of our psychiatrists by calling 617-724-7792. Most women, over 90%, say they get some premenstrual symptoms, such as bloating, headaches, and moodiness. Symptoms are most commonly experienced during the second half of the menstrual cycle. Depressed mood, feelings of hopelessness or self-deprecating thoughts. Feb 3, 2017 · Fruits, vegetables, beans, legumes, chicken, turkey, and salmon are all good sources. These can include bloating, headaches, mood changes, and Jun 5, 2023 · PMDD is a common health condition, primarily affecting women of reproductive age with ovaries. But some women actually find their PMS worsens as the years go by. Serious symptoms of PMDD, such as suicidal thoughts, may require immediate Aug 8, 2022 · Period signs and symptoms usually end about 3-4 days after bleeding begins. These health problems share many symptoms with PMS, including: Depression and anxiety disorders; Myaligic encephalomyelitis/chronic fatigue syndrome The symptoms of PMS can appear any time between puberty and menopause, but the most common age for it to start to become a problem is during the late 20s to early 30s. About half of women who experience PMS also have another health problem, which may get worse in the time before their menstrual period. Apr 13, 2017 · Premenstrual dysphoric disorder is the evil cousin of PMS. While there isn't a one-size-fits-all solution for PMS, there are a variety of things women can do to alleviate symptoms. This is referred to as premenstrual syndrome. Symptoms of PMS. IN THIS ARTICLE. Common signs that your period is approaching are: You’re breaking out. 03 / Sneak in some more exercise. ”. Symptoms can be worse in teenage years and as you approach menopause, possibly due to changes in hormone levels. Symptoms may include missed periods, hot flashes, and weight gain Aug 12, 2020 · The worst PMS & Period Symptoms cured by Carnivore. PMS symptoms like mood swings are most common in people in their 30s. Other emotional Apr 14, 2021 · Apr 14, 2021 at 6:24 AM. While the two conditions have often been grouped together, PMDD is now recognized as a distinct condition, having been added to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) in 2013. Acne is a common problem at this time of the Apr 29, 2024 · Some months may be worse than others. Risk factors Nov 13, 2020 · Experience less time between episodes. Smoking could worsen physical symptoms of PMS, like bloating or breast pain. August 12, 2020January 4, 2021by Nicole Kat. Bleeding that lasts longer than seven days. Aug 23, 2023 · Physical symptoms. Learn about symptoms, diagnosis, and treatment options. Jun 10, 2020 · Most women have their favorite go-to PMS relief remedy, but nothing is foolproof — especially against the worst PMS symptoms. The vast majority of people who menstruate will experience PMS at some point in their life. It can also help you avoid dehydration, which can cause headaches and make you feel Apr 13, 2021 · Mood symptoms (irritability, moodiness, anxiety) in people with PMS and PMDD (premenstrual dysphoric disorder) are thought to be caused by changes in hormone levels. Back, joint, and muscle aches. It is sometimes referred to as 'severe PMS'. It makes some people feel moodier than usual and others bloated and achy. Nearly all women have some premenstrual symptoms. Don’t smoke. Jan 25, 2021. Feb 22, 2021 · Premenstrual dysphoric disorder (PMDD) is a health problem that is similar to premenstrual syndrome (PMS) but is more serious. Sounds counterproductive, but drinking more water can help with bloating and fluid retention. 1. The symptoms can be unpredictable: some months, you may feel worse than others. Find treatment locations. Premenstrual syndrome (PMS) refers to a group of symptoms that you may develop 3 to 10 days before your period – and that go away shortly after your period starts. To find out the reasons for my increasingly severe symptoms, I spoke to Dr. If you have been troubled with PMS in your 20s and 30s, you could find it getting worse when transitioning into menopause. It makes your moods go haywire, and you feel physically miserable. You smoke. This happens because your body is undergoing hormonal changes as it gets closer to PMS is an array of symptoms that includes mood changes, cramps, body aches, pain, and fatigue. This is not to say that low thyroid function causes PMS/PMDD, but that the underlying PMS/PMDD symptoms will be worse in women with low thyroid function. Oct 4, 2019 at 7:44 AM. Premenstrual syndrome (PMS) is a group of physical and emotional symptoms that starts one to two weeks before your period. So it sounds like your PMS symptoms are arriving exactly when they are supposed to. Takeaway. Your doctor may diagnose you with PMDD if you have at least five of the possible symptoms for the majority of your menstrual cycles for a year. Aug 5, 2020 · As estrogen levels fall, there is a predominance of progesterone that is mostly responsible for the moodiness associated with PMS. May 3, 2023 · Between 40% and 80% of women experience worsening of MS symptoms in the premenstrual period. It can show up as pain in the stomach area, joints, back and neck, or as headaches and pain during sex. The worst part? PMS symptoms can be physical and emotional. Sep 24, 2009 · If you think of PMS as a continuum, at the far left is mild PMS—bloating, headaches, some irritability, maybe some other symptoms. . I think mine is right around the corner now because my PMS symptoms are awful. . ” 1-4. According to The Archives of Women's Mental Health, the hormones in your body postpartum, combined with the Feb 26, 2024 · Whereas PMS sleep issues vary and can include feeling a bit more tired, sleeping more or less than you normally do, taking more naps throughout the day and having trouble sleeping, early pregnancy fatigue is more commonly described as “extreme” or “feeling very tired. The symptoms of PMS and perimenopause are due to hormonal events in women's lives. I usually get your typical light cramping, cravings and headaches but this time I swear it’s 100 times worse. Fibrofog. We can all agree pretty much agree that periods are the worst. Talk with your doctor before taking pain medication if you have an allergy to aspirin or severe asthma. Aug 28, 2018 · Symptoms of PMS vary from person to person, but they can include bloating, food cravings, fatigue, and mood swings. Prevention is Key. The most common early signs of PMDD are irritability and anger. One of the first treatments for PMS symptoms is preventing them from even happening in the first place. PMDD affects about 3% to 8% of women. Yaz is the only hormonal birth control that has been FDA-approved specifically moderate. Breast tenderness. Researchers from the Eunice Kennedy Shriver National Institute of Child Health and Human Oct 12, 2015 · Premenstrual dysphoric disorder (PMDD) is PMS with a twist. Like really bad boob and hip pain that lasts like a month+, nausea, much more severe mood swings, craaazzyy fatigue, etc I've been blaming it on my birth control, which is probably part of it, but I don't doubt that Covid made it even worse :/. 01 / Hormone-balancing diet. I recently spoke with Dr. According to Langdon, lower estrogen is the cause for things like hot flashes, irregular bleeding, problems with sleep — all of which can aggravate the symptoms of PMS and make our moods worse. S Women who experience premenstrual breast tenderness can lessen this symptom by taking 600 IU of vitamin E daily. My doctor said it could be anywhere from 1-2 weeks before your actual period. Nov 9, 2018 · We all react to hormonal changes in different ways, of course, which is why not everyone who has periods experiences mood swings. Now in my last two cycles I’ve had headaches and nausea that last two days a week May 29, 2019 · Premenstrual syndrome (PMS) refers to the physical and psychological symptoms that a person may experience before their menstrual period. But today, you wake up bloated and tired. In some cases, PMS symptoms can get severe enough to affect your quality of life. Learn About the Book. For other women, symptoms associated with premenstrual syndrome may start mild and get worse with age. PMS Symptoms Jan 14, 2022 · Emotional PMS symptoms like mood swings, sadness, and irritability are common in the weeks before and during your period—no matter the time of year. Remember, how you live every day affects your PMS; not just what you do during the second 2 weeks of your cycle. Feb 25, 2022 · Premenstrual syndrome (PMS) has a wide variety of signs and symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression. Some people find that hormonal birth control helps their mood, others find it makes their mood worse. exercise per week or 75 minutes of intense aerobic activity per week, along with these 11 dietary shifts: Reduce salt. Mood and behavioural symptoms, including irritability, tension, depressed mood, tearfulness, and Jul 7, 2021 · Drink water. The symptoms of PMS can be Jun 23, 2023 · Research suggests that PMS symptoms can get worse as you age—specifically during your 30s and early 40s. Six common habits that can worsen PMS: You consume too much caffeine. Day 2: The period continues. PMDD causes severe irritability, depression, or anxiety in the week or two before your period starts. They often begin in your mid-20s, but can become worse between ages 35 and 40. Bloating and changes in bowel movements. Jun 27, 2019 · Common symptoms of perimenopause include hot flashes, night sweats, low sex drive, and sleep disturbances. I never had PMS that lasted this long before and I'm assuming that it's maybe just getting worse with age. Find a professional in your area to help and advise you on the right supplements for you. The symptoms of PMDD can last until menopause . According to the American College of Obstetricians and Gynecologists (ACOG), up to 85% of menstruating individuals experience at least one symptom of PMS during their reproductive years (ACOG, 2015). Jan 13, 2024 · Some people may have symptoms prior to their period. Smoking can lower vitamin D levels, which have been linked to PMS. Sometimes symptoms can be more severe. You don’t get enough sleep. You’re not physically active. Because of the way these habits can effect your body, menstrual cycle symptoms can become worse. Possible symptoms include: Irritability or anger. The following are common symptoms associated with PMS: Appetite changes. Tender or sore breasts. Apr 24, 2023 · PMS-related changes in your mood, emotions, and behavior might include: anxiety, restlessness, or feeling on edge. Women who say they feel stressed early in their menstrual cycle are more likely to report the cramping, bloating and mood swings of PMS — premenstrual syndrome — later in the month, a new study shows. Oct 12, 2022 · The most common physical signs of PMS are a feeling of fullness in your belly (bloating) and fatigue. My period seems to come back about 4 weeks after my miscarriages. Mar 11, 2024 · The PMS Symptoms May Worsen In Perimenopause and Post Menopause. Feb 27, 2024 · Collectively, these symptoms are known as premenstrual syndrome (PMS). I hate all the foods I love, I'm only eating to survive, I'm incredibly nauseous, my nipples stopped hurting two days before my BFP. Have episodes which are more severe (including depressive, manic, and hypomanic episodes) Women who have premenstrual symptoms which exacerbate their symptoms of bipolar disorder have a worse course of illness, a shorter time to relapse, and more severe bipolar symptoms. I tend to get intense cravings for Ramen noodles. After menopause, those symptoms lessen. Anxiety or depression. Always follow the instructions on the bottle. You Holy crap, was I wrong. Research on PMDD has been somewhat Oct 10, 2018 · Manage your stress. The physical changes that usher in menopause may begin as early as your 30s or as late as your 50s. Feb 22, 2021 · Premenstrual syndrome (PMS) is a combination of symptoms that many women get about a week or two before their period. About 5–8% of women thus suffer from severe premenstrual syndrome (PMS); most of these women also meet criteria for premenstrual dysphoric disorder (PMDD). You couldn’t sleep last night. Magnesium also may help reduce breast tenderness. Several theories have taken forefront throughout the years on what causes PMS symptoms, among them being women's sensitivity to hormonal fluctuations of estrogen, progesterone, and serotonin starting mid-cycle and extending into menstruation. 04 / Try a homeopathic supplement. Mood swings. If your period is late or absent, you may be experiencing a health condition such as chronic stress, obesity, diabetes, PCOS Jul 10, 2023 · According to the Diagnostic and Statistical Manual of Mental Disorders, PMDD symptoms include all or a combination of the following symptoms: Mood swings, feeling suddenly sad or tearful, or increased sensitivity to rejection. The condition includes symptoms such as fatigue, poor coordination, feeling out of control Feb 6, 2018 · Difficulty concentrating. The infusion of hydration can help to soften stools and promote bowel movements. Medically reviewed by: Jahnavi Curlin, MD-MPH Candidate. This is called ‘premenstrual dysphoric disorder’ (PMDD). “It can affect your relationships, work, and school. When I actually was pregnant with my son my only symptoms were a stronger sense of smell and frequent urge to pee. Symptom intensity can vary from mild to moderate. Other symptoms include: Cramps. PMDD occurs during the luteal phase of your menstrual cycle. Pimples. Written by: Leo Aquino. PMS and PMDD: Guide for Teens Normally you’re a pretty chill person. Dec 14, 2023 · More severe pms symptoms after miscarriage. Acne flare-ups. PMS stands for pre-menstrual syndrome, so it's supposed to come before your period anyway. Nov 16, 2022 · Women with a history of depression or other mood disorder may have more PMS symptoms. " Walking, running, swimming, cycling and PMS (premenstrual syndrome) is the name for the symptoms women can experience in the weeks before their period. There are a million reasons not to smoke, but if you have Aug 1, 2020 · PMS is the name given to the physical and emotional symptoms affecting your daily life in the 2 weeks before you have your period. Physical symptoms like Jun 10, 2020 · What to do when PMS starts. It is a week before your period. While an occasional correlation between PMS/PMDD and low thyroid function has been documented in the medical literature [1], the correlation has also been dismissed in the literature [2]. Day 1: This is the day of your first bleed (more than just spotting), aka the first day of your period. May 3, 2011 · Lifestyle modifications: Eating a healthy diet, regular exercise (30 minutes/day) and stress management can be helpful. Oct 31, 2023 · This can be a sign of fibroids, infection, a sexually transmitted disease, a thyroid problem, endometrial polyps or, in very rare cases, cancer. Among those symptoms most commonly noted to flare up around the time of menstruation: Dysmenorrhea. Feeling overwhelmed or out of control. Hi! I miscarried on March 21st. As women age, they tend to accept and cope with PMS challenges. Symptoms usually go away two to three days after your period starts. Excessive sleepiness or insomnia. Like all matters of the menstrual cycle, PMS is the product of fluctuating hormone levels. Lynae Brayboy, a specialist in reproductive endocrinology, infertility, obstetrics, and gynecology and Medical Officer at Clue Jun 10, 2020 · Most women have their favorite go-to PMS relief remedy, but nothing is foolproof — especially against the worst PMS symptoms. “Foods that are high in anti-inflammatory nutrients like omega-3 fats, vitamins C, D, and E are also helpful Nov 13, 2019 · Causes of PMS and Perimenopause Symptoms. About 90 percent of girls and women have PMS during their lifetimes and 20 to 40 percent experience severe PMS symptoms. 5 P remenstrual syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that occur in the days or weeks leading up to menstruation. unusual anger and irritability. Cook your own food rather than eating fast food or processed food May 26, 2023 · For the last two years, my PMS symptoms seem to be taking over the majority of the month, a big change from even five years ago, when PMS would last two to three days before my period started. 3 For some women, these symptoms may be so severe that they miss work or school, but other women are not bothered by May 7, 2024 · Here's How PMS Can Change In Your 20s, 30s, 40s . Find treatment providers. Aug 24, 2010 · Stress Leads to Worse PMS Symptoms, Study Finds. Each woman's symptoms are different and can vary from month to month. You can get help if it affects your daily life. If you have had mood swings, irritability, muscle pain, and breast soreness during your menses, you may Apr 28, 2020 · Pain is one of the physical symptoms. They include bloating, constipation, breast tenderness, and trouble concentrating, But these symptoms are not severe enough to interfere with daily activities or functioning. Signs of a period coming often include bloating, cramping, headaches, tender breasts, irritability, and fatigue, which occur one to two weeks before a period. They're annoying and a pain, but you can deal with them. "Calcium and vitamin D and eating healthy are [also] important. Symptoms of PMS may get worse with age and stress, although the underlying causes are not well understood. Early signs of PMDD can start any time after ovulation, up to a week or a few days before a woman’s period. Perimenopause starts between 40 and 44, on average. I had Covid back in November and for the past year my pms symptoms have been worse. It causes a range of emotional and physical symptoms every month during the week or two before your period. Worsened PMS symptoms before each cycle are also common for women in this stage. or caffeine may make symptoms worse as well. PMS or Something Else? 9/22. The most common symptoms of PMS include: mood swings Here are some different ways to relieve PMS symptoms: Take over-the-counter pain medicine like ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol). Everything from yoga to meditation to massage has been shown to help ease premenstrual issues. There was always 2-3 days per month in beginning of my period or right before my period happened where Feb 26, 2021 · The follicular phase. Aug 7, 2017 · A major problem of PMS after pregnancy is the emotional aspects of the syndrome. 1,2 One study compared 44 people living with MS to 14 healthy controls during ovulation and premenstrual phases. It might also influence other hormones like Testosterone and disrupt the menstrual cycle. Jun 16, 2023 · The symptoms usually stop soon after your period starts. Most women have PMS at some point. The symptoms of PMDD usually appear in the 7 to 10 days before menstruation begins, Dr. It affects PMS by messing with hormones like Estrogen and Progesterone . 3 All women performed worse on cognitive measures during the premenstrual period, but the difference was more pronounced in the MS group. I’ve never had terrible pms symptoms- only mild cramping and breast soreness. Mar 10, 2016 · My two worst symptoms of PMS are: 1) extreme emotional and physical sensitivity; 2) and bad stomach cramps. For trusted, in-depth advice from ob-gyns, turn to Your Pregnancy and Childbirth: Month to Month. And symptoms can change from cycle to cycle. Premenstrual syndrome. I’ve been fortunate for most of my menstruating life having almost no cramping or any bad PMS symptoms. Irritability/Anger. UnheavenlyCreature. Like. Studies have shown a clear link between feelings of stress and more pronounced PMS, so learning to cope with everyday stressors may help reduce your symptoms. Additionally, hydrating properly is crucial; aim for at least 8 glasses of water a day. You may need medicine or other treatment to help These studies concluded that the severity of PMS symptoms is worse in those women with higher stress levels, but there was no direct causation between the two factors. It's estimated that as many as 3 of every 4 menstruating women have experienced some form of premenstrual syndrome. When I was younger all I had to deal with was the 3-5 days of bleeding, bloating, and mild mood swings. Oct 17, 2022 · “PMDD is a severe type of PMS that, although rare, can be very harmful to those who live with it,” he says. Depressed mood. A handful of studies showed the opposite correlation—that the premenstrual time period itself causes women to have a heightened stress response. PMS was pretty typical, bloat, exhaustion, sore nipples, mood swings, breakouts, insane cravings and hunger. Fatigue or lack of energy. I had really Feb 21, 2024 · Summary. You’re consuming excess sodium. Each woman’s symptoms are different, but the most common Jul 10, 2018 · PMDD is less common than PMS, and the symptoms are more severe. The symptoms I get include fatigue, feeling sad/depressed for no reason, bloating/cramps, irritability and increased hunger, especially cravings for carbs. Women who crave sugar as a PMS symptom may find relief by supplementing their diet with 300 to 500 mg of magnesium. People may also experience vaginal discomfort Feb 14, 2023 · PMS, or premenstrual syndrome, is a cluster of symptoms that worsen right before and during your period. I'm 28, soon to be 29. Discussion. Zahn says. It took a little more than 2 months to get a period and hcg levels to drop below 3. Premenstrual dysphoric disorder (PMDD) is a very severe form of premenstrual syndrome (PMS). While the physical symptoms of both PMDD and PMS are the same — fatigue, swollen breasts, backache, headache, food cravings, bloating, constipation, diarrhea — PMDD includes emotional symptoms that are much more severe that the mood swings associated with PMS. Apr 29, 2024 · Premenstrual dysphoric disorder (PMDD) is a more severe and less common form of premenstrual syndrome (PMS). They share the same types of symptoms—moodiness, increased hunger, cravings, fatigue, cramps, pain, brain fog, and depression, among Mar 15, 2023 · PMS symptoms can start at any age from when periods begin (pubery). kf db ei by jz lo hx bc pl fl