Tips On How To Start a Plant-Based Diet

A plant-based diet is when your daily nutritional intake is predominantly absorbed from fruits, vegetables, grains, nuts, and legumes. A plant-based diet is not vegan, and many people still eat animal products, however, their diet is 90% plant-based with the occasional fish or piece of meat.

Regardless of the weight loss benefits for some people, a plant-based diet has many other desirable health effects. It’s the most natural way that a person can eat but it does take discipline and some getting used to. Read on for tips to start introducing a plant-based diet today.

Slowly Change Your Macros

In any diet, you need a certain percentage of carbohydrates, fats, and proteins to make up your daily intake of food. Everyone’s macros will be different, for example, bodybuilders need a lot more protein than carbs and fat. Starting with a plant-based diet will take some time, so slowly change your macros rather than jumping right in. It will help you to stick to the new diet if you incorporate vegetables and fruits incrementally.

Start with 70% plant-based food and the rest animal products. Every three weeks add a bit more fruit and vegetables until your diet is mostly plant-based. Always fill your plate with vegetables and fruit first, then add a small piece of animal-based protein. The portion should be less than the size of your palm, while the rest of your plate is loaded with leafy greens and veggies.

Get Creative with Recipes

It can get boring to eat the same thing every day, and although there are hundreds of fruits and vegetables to choose from, creating meals may take some trial and error to get them tasting good. Keep all types of spices handy to make tasty dishes.

If you aren’t sure about what kind of meals to make and you need some inspiration, go to a vegan or vegetarian restaurant. If you live in Illinois, with Native Foods, you can find plant based restaurants Chicago that have a variety of menus to choose from, which incorporate all types of vegetables.

Get Educated

The reason that a plant-based diet is so popular is that it cuts out all the chemicals and additives in most of the food we eat. The only issue is that by limiting animal products, you may develop a deficiency. Include fatty items like avocado to give you omega-3 fatty acids and increase your intake of a variety of seeds and nuts for protein and important vitamins.

You can continue to eat things like bread, but be careful of anything too processed. With this new diet, you should be sticking to the produce aisle and checking labels on everything you buy. Frozen vegetables may be supplemented with additional sodium or spice if you buy them prepacked.

Maintaining a plant-based diet is tough in the beginning. Once your body gets used to eating more fresh food, your intestinal system should work better and you will feel an increase in energy. Remember to take it slow and try to incorporate as much fruit and vegetables as possible.

How Dysphagia Due to GERD is Treated

Difficulty with swallowing is medically known as dysphagia. If you’re experiencing symptoms such as being unable to chew food properly, uncontrollable drooling, a sensation of food being stuck in your chest or throat, choking or coughing while eating or drinking, or a gurgling sound when you are speaking, it’s important to get checked out by your doctor. Dysphagia may be a symptom of another condition such as gastroesophageal reflux disease. It may occur occasionally or frequently depending on the severity of your condition and any treatment you are receiving.

Lifestyle Changes

Making certain lifestyle changes can help to make eating and swallowing more comfortable. You might want to try products such as SimplyThick along with eliminating alcohol and nicotine from your life, since alcohol and smoking can irritate your esophagus and increase the risk of heartburn. Instead of eating three meals per day, you might benefit from eating more frequent small meals instead. Some people find that swallowing is easier when they cut their foods into small pieces first, and avoid sticky foods like peanut butter.

Medication

Medication is often one of the first treatments given for dysphagia related to acid reflux. Most of the time, proton pump inhibitors (PPIs) are given to reduce stomach acid levels and reduce GERD symptoms. They are usually taken once per day. Sometimes, they can be taken alongside other medications for GERD such as H2 blockers to reduce symptoms. Common PPI medications that you may be prescribed to deal with this condition include rabeprazole, omeprazole, esomeprazole, pantoprazole, and lansoprazole.

Surgery

In some cases, surgery might be a necessary treatment for patients that have reflux so severe it does not respond to lifestyle changes or medication. There are various surgical procedures that can be used to treat GERD and other conditions that can lead to episodes of dysphagia, to reduce or eliminate these symptoms. These include endoscopic procedures, esophageal dilation, fundoplication, or partial removal of the esophagus. Esophageal dilation is a common procedure for dysphagia. It involves a tiny balloon that is attached to an endoscope, stretching the esophagus to treat any strictures.

Long-Term Outlook for Dysphagia

While experiencing dysphagia can be frightening and may even lead to further symptoms, it is not always a chronic condition. The sooner you let your doctor know about any difficulty swallowing that you are experiencing, the easier it will be for you to get treatment for the dysphagia and any underlying health conditions that may have led to it. Difficulties swallowing that are a result of conditions such as GERD can often be easily treated with prescription medications that reduce levels of stomach acid, along with lifestyle changes that you can make.

Difficulty swallowing can be caused by a number of factors. It is commonly a result of GERD. While it can be a difficult experience to go through, dysphagia does not need to be a condition that you deal with forever. Lifestyle changes, medication, and even surgery can be used to treat this condition and allow you to get back to your normal life.

 

Effective Ways to Overcome Anxiety

Anxiety is a common mental health condition that affects roughly 40 million adults in the United States alone. Living with anxiety can be a challenge, and the disorder can make simple daily tasks, like shopping or going to work, extremely difficult.

The good news is that you can do plenty of things to relieve anxious thoughts and manage your anxiety disorder symptoms.

Here are some effective ways to overcome anxiety:

Learn what makes you anxious

The first step to overcoming anxiety is to understand what makes you anxious, worried, or fearful. According to experts at Intrepid Mental Wellness, some of the most common anxiety triggers are “social gatherings, work environment, finances, lack of sleep, self-neglect, caffeine, and a messy living environment.”

Writing your thoughts and feelings down in a journal can help you identify your anxiety triggers. Next, try to avoid things that make you feel anxious or worried. For example, if you notice that you feel anxious and jittery after drinking your morning coffee, then try cutting caffeine out of your diet and see if it makes a difference to your mood.

Use relaxation techniques to reduce anxiety

People use a wide range of relaxation techniques to help them manage chronic anxiety and avoid panic attacks.

Here are five relaxation techniques to reduce stress and anxiety:

  1. Do deep breathing exercises to control your breathing and calm your emotions.
  2. Exercise to reduce stress and lift your mood.
  3. Practice mindfulness meditation or another calming practice like yoga.
  4. Spend time discussing your feelings and emotions with loved ones.
  5. Find a serene natural environment, e.g., go for a walk in your local park.

Try taking anxiety-relieving supplements

There are a variety of supplements and vitamins that claim to relieve anxiety. For instance, people have been using CBD products for years to reduce feelings of stress and anxiety. Unfortunately, there is not enough medical evidence to prove that CBD can treat anxiety disorders, but many people claim that it has improved their symptoms. If you would like to explore the benefits of CBD oil, then you can purchase CBD online from a wholesale supplier.

Other supplements that may improve anxiety are vitamin D, magnesium, l-theanine, and Omega-3 fatty acids. Try incorporating these supplements into your diet to see if there are any improvements in your anxiety symptoms.

Book an appointment with your doctor

If you cannot manage your anxiety with relaxation techniques and natural remedies, you should book an appointment with your doctor to discuss your concerns. Your doctor might be able to prescribe you anxiety medication to relieve your symptoms, or they might recommend that you have another treatment such as counseling.

Summary

If you have anxiety, then you’re not alone. Many people experience anxious thoughts, and anxiety disorders are extremely common.

You may be able to manage your anxiety by identifying your triggers and using the relaxation techniques described above. However, you should always speak to your doctor if anxiety affects your mental health and interferes with your day-to-day life.

 

The Evolution of CBD Rules and Regulations

Cannabis has been around for thousands of years, but the research we have on this interesting substance is still incredibly limited. It’s only in recent years that the popularity around the benefits that CBD can provide has really started to gain traction.

But because of the association with marijuana, CBD is still under regulations and the laws around it have evolved considerably due to concern over public safety. In this blog, we’ll take a look at the timeline of CBD rules and regulations to see how views on this substance have changed over time.

What is CBD?

CBD is a compound found in the cannabis plant that boasts therapeutic properties and health benefits. It works in tandem with the body’s natural endocannabinoid system to regulate hormones, maintain homeostasis and much more. However, unlike THC, which is also found in the cannabis plant, CVD isn’t psychoactive and won’t get you high. CBD comes in various forms, from CBD isolate drops in products like Vitabiotics CBD drops to gummies, food products and topical creams, gels and sprays.

How have the regulations changed?

The rules surrounding CBD vary around the world. Here, we’ve taken a few examples of the CBD regulations in different countries around the globe and how they’ve evolved.

United States

In 1937, the U.S. enacted the Marijuana Tax Act which made cannabis an illegal substance. The medical use of it was allowed but there were still incredibly strict regulations in place that made using it virtually impossible. In 1978, the Controlled Substances Therapeutic Research Act in New Mexico was passed, recognising the medical benefits that cannabis provides.

In 1996, California became the first state to legalise medical marijuana, and in 1998, Washington, Alaska and Oregon followed in their steps. Since then, several other states have legalised medical marijuana and in 2014, several states also legalised the use of CBD. To date, there’s only one CBD product approved by the FDA, and that’s Epidolex which can be used for treating seizures for certain conditions.

Canada

In 2018, the federal Cannabis Act was passed in Canada which made both medical and recreational uses of marijuana legal. However, only authorised retailers and medical firms which were federally licensed can sell products.

Australia and New Zealand

For people over the age of 18, Australia permits the use of therapeutic cannabinoids on a prescription-only basis. The maximum dose, however, is 60mg per day and pharmacists are only permitted to sell a maximum supply of 30 days. Since 2020, Epidolex has been an approved medication for seizures caused by Lennox-Gastaut Syndrome and Dravet Syndrome. In New Zealand, the government removed restrictions against cannabidiol in 2017 and in late 2018, the Misuse of Drugs Amendment Act was passed to eliminate cannabidiols status as a controlled drug.

European Union

In December 2020, the European Commission agreed that CBD should no longer be considered a drug and it is now regarded as a food under the EU Novel Food Regulation act.

UK

Up until 2017, cannabidiol products were classified as medicines. Cannabis oil became legal to buy and sell in 2018, providing it contained less than 1mg THC and wasn’t advertised as having medical benefits. Then in 2019, it became classified as a novel food and that law remains in place today.

 

The Link Between Vitamin D And Reproduction

The link between vitamin D and reproductive health is a really important one to understand for both men and women. This article will explore that relationship, as well as ways to maintain the right levels of vitamin D in your diet

Vitamin D is something that you might neglect to take care of especially when it comes to your reproductive health. But did you know that a lack of Vitamin D can actually affect your fertility? This article explains how and why vitamin D affects reproduction and gives tips on how to get the right amount of vitamin D in your diet for optimum reproductive health.

What is Vitamin D and how does it affect reproduction

Vitamin D is a hormone that helps the body absorb calcium, which is important for strong bones. Chances are you have heard of Vitamin D is linked to bone health, but you might not have realized that it also affects reproduction. If you are struggling with your fertility, consider using Clomid medication as well.

The production of reproductive hormones, such as testosterone or estrogen, can be influenced by levels of vitamin D in your system. Studies have shown that men with higher levels of vitamin D are more likely to have higher sperm counts than those with lower levels. It’s also been shown that women who maintain an adequate level of Vitamin D during their pregnancy are less likely to give birth prematurely or suffer from preeclampsia.

How much Vitamin D is enough?

When it comes to men, experts recommend between 10-15 nanograms of Vitamin D per millilitre (ng/ml) of blood. For women, the recommended level is 20 ng/mL or greater. To achieve these healthy levels, you’ll want to get enough vitamin D through your diet and with supplements if necessary. Some foods rich in Vitamin D include milk and cheese.

The link between vitamin d and reproduction is a really important one to understand for both men and women

The link between vitamin d and reproduction is a really important one to understand for both men and women. Studies have shown that men with higher levels of vitamin D are more likely to have higher sperm counts than those with lower levels. It’s also been shown that women who maintain an adequate level of Vitamin D during their pregnancy are less likely to give birth prematurely or suffer from preeclampsia.

Tips on getting enough vitamin d in your diet

One thing that you can do to increase your vitamin D levels is to get plenty of sun exposure. That’s true for both men and women; it’s an easy way to make sure you get enough vitamin D, even if you don’t feel like eating foods rich in the nutrient. However, if you can’t go outside for extended periods of time due to work or other obligations, it may be beneficial to consider taking a Vitamin D supplement or multivitamin

Now that you know the link between Vitamin D and reproduction, it’s time to take action. You’ll want to get enough vitamin d in your diet through food or supplements if necessary. And don’t forget about sun exposure! Just a little bit of sunshine can do wonders for increasing your levels of this important hormone.

The Most Common Types Of Female Contraception

This book can assist you with any questions you may have about obtaining and using birth control. It is designed to provide simple answers to anyone who wants more information on contraception or who is concerned about the method they use or are considering using.

Deciding which method suits you

The best way for you to quit depends on a variety of factors, including your age, whether you smoke, your medical and family histories, and any medications you’re taking. Some females prefer taking a regular pill such as Microgynon which is taken every day.

How effective are the different methods?

The table below shows how effective each of the 15 distinct strategies is, as well as how often you should employ them or consider them (frequency of use). According to the NHS, each approach’s effectiveness is calculated by determining how many women become pregnant if 100 women use it for a year.

Contraceptives more than 99% effective include:

  • the contraceptive implant which lasts up to 3 years
  • an intrauterine system, or IUS which lasts up to 5 years
  • an intrauterine device, or IUD which lasts up to 5 to 10 years
  • female sterilisation which is permanent
  • male sterilisation or vasectomy which is permanent

Contraceptives that are more than 99% effective if used correctly all of the time, but less than 95% effective when used incorrectly:

  • the contraceptive injection which is renewed every 8 weeks or every 12 weeks, depending on the type
  • the combined pill which is taken every day for 3 weeks out of every month
  • the progestogen-only pill which is taken every day
  • a contraceptive patch which is renewed each week for 3 weeks in every month
  • a vaginal ring which is renewed once a month

If used correctly, 99% effective contraceptives with failure rates of less than 1% include:

  • a symptothermal method of natural family planning which includes daily monitoring of body temperature and cervical mucus

Contraceptives that are 98% effective if used correctly:

  • male condom which is used every time you have sex

Contraceptives that are 95% effective if used correctly:

  • the female condom which is used every time you have sex

Contraceptives that are 92 to 96% effective if used correctly:

  • diaphragm or cap with spermicide which is used every time you have sex

Can you incorporate birth control into your daily routine?

If you’re a well-organized individual with a regular routine, you have a much bigger contraceptive alternative than those who aren’t as organised. This is because you’re less likely to forget about your contraception by forgetting to take a pill or reapplying a patch, for example. Whether you want to use a method that you only need to use when having sex, such as the male or female condom, or something that you must take every day, like the pill, is up to you. You might also want to think about treatments like the patch, injection, or implant, which you don’t need to use every day or when having sex.

Would you prefer a birth control method that doesn’t need to be remembered every day?

Not all contraceptives must be taken every day or on each occasion you have intercourse. Some contraceptives don’t need to be thought about for months or years. The contraceptive injection may be administered 1 of 2 ways: intramuscular injections into the buttock, or subcutaneous injections into the thigh or belly.

4 Effective Ways To Look After Yourself

Practising self-care can make a real difference, helping you to become more confident and resilient as well as boosting your emotional wellbeing and physical health. And it doesn’t need to be complicated as just a few simple changes to your everyday life can reap rewards.

To help you get started, we’ve compiled our guide to four of the most effective ways to look after yourself.

1. Eat well, keep hydrated 

Regular meals, healthy snacks, and plenty of fluids – ideally around two litres a day – are key to looking after yourself and keeping your mind and body healthy and happy. Ensure your diet is nutritionally balanced and contains a wide range of fresh fruit and vegetables, wholegrains, omega oils and quality, lean protein. You can also choose to give your diet extra support with a broad-spectrum multivitamin supplement to ensure you are getting the right amount of the vitamins and minerals you need.

And don’t neglect your gut – as your digestive health can also have a significant impact on your overall health and wellbeing. So, as well as eating gut friendly foods, adding turmeric, which supports healthy digestion, is another good way to take care of your health.

2. Keep active

Keeping active is another effective way to look after yourself as well as boost your mood. And it doesn’t have to be intense – an hour of moderate exercise three times a week is enough to make a difference to both your short and long-term health. And if you can make time to exercise outside, even better! Spending time outside helps you to boost your natural levels of vitamin D, which is needed to support a healthy heart and muscles as well as to strengthen your immune system (EFSA, 2010).

Whatever form of exercise you prefer, it should be sufficient to raise your heart rate and get you slightly out of breath. Couple cardio or aerobic exercise with strengthening exercises and body stretching such as yoga, and you will be getting the ideal mind-body workout to combat stress, while boosting your health, energy, and overall well being.

3. Get enough sleep

As well as eating well and keeping active, you also need to ensure your body has time to rest, regenerate and heal. And this means getting enough quality sleep to enable your body to look after itself. Between seven and eight hours of sleep per night is considered the optimum.

Creating the right bedroom environment, maintaining the room’s temperature, and aiming to go to bed as well as wake up at the same time will mean you wake refreshed and revitalised. If you do need a little additional support to help you through periods of temporary tiredness and fatigue, iron tablets can also be beneficial.

4. Make time for yourself

In our busy worlds, it is important to make some quality time for ourselves, so we can decompress, relax, and unwind. And whether it is a hot bath before bedtime, 15 minutes spent meditating before everyone else gets up in the morning, mindfully listening to music, sitting in your garden, or losing yourself in a good book, simple stress-busting activities can help keep everything in perspective.

And that, along with our other three top tips to look after yourself, is ultimately good for your physical and emotional health and wellbeing.

 

5 Key Routines That Make a Good and Successful Athlete

While the 2020 Olympics seemed slightly different because of the global pandemic, COVID-19, everyone witnessed the world’s class athletes and their incredible performance.

So what made these teams and people perform at such a high level?

According to experts, athletes have a routine that narrows down to psychology, nutrition, and coaching. To help you also be a successful athlete in the future, you must adopt the following routines:

Avoid Training Too Much

Taking enough is as vital as building endurance and strength. You can’t get stronger by just training hard constantly. Basically, you can build fitness by alternating your workouts with recovery. A perfect way to prevent overtraining is to pay attention to how your body feels.

If your heartbeat remains elevated even after a night’s rest or your legs feel heavy, make sure you take enough rest. For athletes training all year round, it would be wise to take some time off after two months. This will also be a perfect time to change up your normal routine.

Balance the Essential Nutrients Properly

The major energy-yielding nutrients include fats, carbohydrates, and proteins. All these nutrients are important for achieving top training performance, though in different amounts.

Depending on the sport you participate in, taking beta-alanine supplements and foodstuffs containing these three nutrients is the best way to get the energy you need.

Everyone’s body works differently, and all athletes need a different type of endurance, muscular strength, and energy. Be sure to get the fix, which works for your sport and body.

Get New Motivations

When making your athletic performance better is no longer your motivation for exercise, it is vital to look for another motivation.

Every athlete is created differently, so find something beyond sports performance to ensure regular exercise throughout. New motivators will help you:

  • Enjoy a higher energy level
  • Maintain healthy weight
  • Improve sleep pattern
  • Manage stress
  • Prevent chronic diseases

Establish a Recovery Plan

One thing people often see in many recreational athletes is that they only push themselves to the sport and are hesitant to have a good workout plan.

While weekend warriors play sports to be in shape, experts get in shape so as to take part in athletes and are afraid of losing progress if they choose to slow down.

Resting doesn’t necessarily mean you sit down on your couch. It only means that you allow your body to recover from the hard work and effort you have been putting in.

Work with a Weekly Schedule

Finding time to train usually narrows down to time management. Many people may carve out 45 minutes of their time and go for a focused run session.

Working with a specific weekly schedule and being disciplined to stick to it will ensure you remain on track, even when you are not in the mood. Plus, maintaining the consistency of your training throughout the weeks will be an effective way to be a successful athlete.

Closing Remarks!

Because of coronavirus, the life you used to know has totally changed. The fitness and sports world is among the many areas, which have witnessed significant interruptions and changes.

However, regardless of the global pandemic, you can still maintain and improve your athletic performance with the help of these routines.

6 Benefits to Dental Implants

If you suffer from tooth loss or believe your teeth are beyond repair, dental implants are a great solution to getting you back feeling healthy and confident.

So, whether you’ve been told you need an implant or you are sick of regular dentist appointments and procedures, there are plenty of benefits to dental implants that help you get back on track with enjoying life to its fullest.

Fix your smile

Our pearly whites can have a huge impact on our self-confidence. Losing a tooth can change the way we feel about ourselves significantly, but dental implants in Chester Springs, PA, can help you get back to a natural-looking smile. Implants look and feel like an ordinary tooth and are just as strong and stable – if not more so.

Save time and money

Nobody particularly likes going to the dentist. But if you find yourself struggling with long-term issues like tooth decay and loss, a dental implant can be a great way to reduce the number of trips you need to the dentist. And fewer visits means fewer bills to pay.

Dentures and bridges typically last around 5-15 years, but an implant can last decades with the occasional adjustment.

Maintain clear speech

Implant alternatives like dentures can be difficult to get used to and can even cause you to slur your words if they’re not fitted properly. People with dentures often clench their teeth while speaking to prevent them from slipping and moving around. With an implant, your teeth will feel natural and stuck in place, meaning you can get back to gossiping with friends and singing your heart out in the car.

It’s permanent

As implants are a permanent fixture, there’s less to worry about. There won’t be the same sliding, clicking, or shifting that’s found with dentures, and you don’t need to take them out at night. Teeth stay firmly and quietly in place, so you don’t have to worry about the consequences of brushing your teeth, yawning, coughing, or eating. The implant fuses with the jaw biologically, meaning there’ll be no movement as you do everyday things.

There’s no impact on other teeth

Unlike other solutions, such as a bridge, implants don’t require support from the teeth on either side. Supporting teeth can often become victim to their own weakening, which in turn could lead to problems further down the line. Implants have no impact on other teeth, meaning you can rest assured that other issues won’t appear because of it.

Get back to enjoying life

Implants look and feel just like ordinary teeth and fit seamlessly into your natural smile. As a result, you can get back to enjoying life in no time. Those with implants don’t feel the same embarrassment as those with tooth gaps or dentures and have the confidence to go out to eat, socialize with friends, and smile the whole time.

No matter what your concerns are, hopefully, this guide has helped to resolve some of your worries and show you several benefits to choosing an implant over shorter-term solutions to tooth loss.

 

How to Protect Your Family’s Health and Wellbeing

When you have a family, they will be everything to you, and you will want to do anything you can to ensure that they are safe and protected. The good news is that you can do a number of things that will allow you to ensure this exact thing, and when you’re all working together to stay fit and healthy, it becomes even easier. Read on for some useful advice about what you can do to get started, but remember, there are many other options for you as well.

Improve Your Diet

It doesn’t seem fair that the foods that are worst for you, the ones that are filled with sugar, salt, and fat, are the ones that taste the best. This is why it can be hard to remove them from your diet – and that of your family – as much as possible. It’s why it’s best to replace them with much healthier foods that taste just as good. Although this might not seem like something that you can do, it is. Healthy food can taste just as good as unhealthy food if you take the time to think carefully about the menu you’re providing. Choose one day a week on which you organize the meals for the week coming up, and you should be able to find some great, healthy alternatives.

Try CBD Oil

CBD oil is a soothing supplement that many people find relaxing and calming, despite the fact that science hasn’t provided any evidence as yet. Since it can be used for the whole family, it’s a great addition to your home when you’re looking at ways to make everyone feel better when they need a little assistance. CBD oil is something that some people find can help in a number of different ways, and you can find it online at cbd-guru.co.uk. If you’re not sure what you want or need, just ask the experts, and they will be able to guide you to the right products.

Get Active as A Family

Everyone needs to be more active if they want to be healthy, and this is a habit to get into at a very young age – the sooner everyone understands why regular, daily exercise is crucial, the better.

It isn’t always easy when the computer and TV are so tempting when we work long hours, when there is homework to contend with, and so on. However, if you can all get active together, there should be no excuses; you will all be able to go for an evening walk or head to the park to run around or perhaps even enjoy a fitness class together. If you’re doing it as a group, there will be more accountability, so you should be able to keep up the momentum.

Slow Down Your Lifestyle

Everyone is in such a rush these days, which can mean that our health and wellbeing have become a much lower priority. Why not try to slow down your lifestyle with your family? Even if you can’t do it all the time because of various commitments, giving yourself two or three slower days, each week will certainly improve everyone’s mental health, which is just as important as your physical health.

When we say slow down, we mean doing things like:

  • Cooking and eating as a family
  • Turning off all screens and talking about your day
  • Go on bike rides or walks together
  • Reading together

It’s a great opportunity to teach your children some useful life skills while their minds recharge from the usual hectic lifestyle.