Submitted by: Dr. John Douillard

Ringing in the ears, or “tinnitus,” affects 1 in 5 adults in the United States(1) and over 250 million people worldwide. While there are many possible causes for this incessant ringing or buzzing in the ear, there are few effective therapies. In this article I share two very simple, yet extremely effective therapies for tinnitus – one of which has been used effectively for thousands of years and the other you most likely already have in your bathroom!

The causes are many and range from: head trauma, loud music or noises, age related hearing loss, stress, infection, or the side effects from over 260 medications such as aspirin and certain antibiotics. Find out below if the drug you may be taking is the cause of your tinnitus! If you are taking one of these drugs, please talk to your doctor about the possibility of switching or stopping the drug.

If you or someone you love suffers from tinnitus don’t miss these time tested and proven home therapies!

What Causes Tinnitus?

Tinnitus is perhaps most commonly caused by damage to both the small bones of the middle ear and hair cells in the cochlea of the inner ear. When the ear is traumatized by shock, loud noise, infection, aging or side effects from drugs, the blood supply to the ear is stressed and compromised. This lack of blood supply often causes the production of scar tissue around the small bones of the ear. This affects the vibrational properties of the middle ear, which disturbs and potentially damages the delicate hair cells in the cochlea of the inner ear. This sends aberrant impulses to the auditory nerve which can increase unwanted ear sounds, and result in tinnitus.

Allergies can cause an excess build up of mucus in the middle and inner ear, as well as the Eustachian tube, which drains the ear. Excess mucus can breed an infection, which can increase ear pressure in the middle ear, irritate the ossicles (small bones), damage the hair cells of the inner ear and cause tinnitus.

The key to healing this kind of tinnitus is to repair the hair cells of the inner ear and the damage to the middle ear.

How These Therapies Work

When blood flow to the middle and inner ear is increased, it can help reverse the damage that may be causing the ringing in the ears.

One study shows that high frequency vibration therapy shows significant reduction in tinnitus(2). In other words if one could vibrate the ear at a very high frequency it could:

1. Break up any calcification of the middle ear.

2. Increase blood supply to the middle and inner ear to initiate healing of the cochlea, hair cells and small bones of the middle ear.

3. Vibrate out any residual congestive mucus.

4. Break up any impacted cerumen (ear wax) in the outer ear.

Ultrasonic Toothbrush Therapy

Most folks have an electric toothbrush that can be used to vibrate the outer, middle and inner ear. An ultrasonic toothbrush works best, but I have seen any electric toothbrush deliver benefits for tinnitus. With the toothbrush turned on, hold the toothbrush (the opposite side of the bristles!) against the ear to induce a concentrated vibrational effect.

1. Start by closing the flap. Hold the vibrating toothbrush over the ear opening on top of the closed flap.

2. Take the toothbrush and move it around the ear where the skull and ear meet.

3. If you feel any sore areas, stay in that area longer.

4. Do this for 2 minutes per ear, twice per day.

Ayurvedic Tinnitus Therapy

(This works best in conjunction with the Toothbrush Therapy)

Ayurveda suggests a therapy traditionally called Karuna Purana, which places drops of herbalized oil into the ear. Administering oil in the ears uses the same principles as the Ultrasonic Toothbrush Therapy, which are to increase blood supply and break down any scar tissue in and around the ear to help it vibrate in a more youthful manner.

This is best done with properly herbalized Organic Nasya oil,for the ears and nose, at least once per day. This can easily be done in the shower:

1. Fill both ear canals with warm Organic Nasya Oil.

2. Close the flaps and rub both ears vigorously for 1 minute.

3. Gently rub out any sore or painful areas while rubbing and pressing on the flaps.

4. Next, for 1 minute, deeply massage around the ears where the ears meets the skull.

5. Again, if there are any sore areas, rub those out.

6. For 1 more minute, hold the ears with the index finger and thumb and massage every aspect of the ears firmly while rubbing out any soreness.

7. If there is any soreness, dont rub too hard. The soreness will go away in a few days.

Make sure that special attention is given to any sore areas or vectors while massaging. Most people notice improvements in 3-5 days. In some cases it can take a month to break up the scar tissue and increase the blood supply, which will help decrease tinnitus.

This ear oil therapy is also excellent prevention for tinnitus, colds, sinus congestion and allergies.

Isnt a few minutes a day worth clear hearing?

Stop These Medications If You Have Tinnitus

If you are on any of these below medications and experience tinnitus, please consult with your doctor about switching to a non-tinnitus causing drug or to stop the drug, if possible. The following is a list of drugs that have demonstrated tinnitus side effects, as indicated in the 1995 “Physicians Desk Reference” and distributed by the American Tinnitus Association:

Accutane [less than 1%] Mazicon [less than 1%]

Acromycin V Meclomen [greater than 1%]

Actifed with Codiene Cough Syrup Methergine [rare]

Adalat CC [less than 1%] Methotrexate [less common]

Alferon N [one patient] Mexitil [1.9% to 2.4%]

Altace [less than 1%] Midamor [less than or equel to 1%]

Ambien [infrequent] Minipress [less than 1%]

Amicar [occasional] Minizide [rare]

Anatranil [4-5%] Mintezol

Anaprox and Anaprox DS [3-9%] Moduretic

Anestacon [among most common] Mono-Cesac

Ansaid [1-3%] Monopril [0.2-1%]

Aralen Hydrochloride [one Patient] Monopril [0.2-1%]

Arithritis Strength BC Powder Motrin [less than 3%]

Asacol Mustargen [infrequent]

Ascriptin A/D Mykrox [less than 2%]

Ascriptin Nalfon [4.5%]

Asendin [less than 1%] Naprosyn [3-9%]

Asperin [among most frequent] Nebcin

Atretol Neptazane

Atrofen Nescaine

Atrohist Plus Netromycin

Azactam [less than 1%] Neurontin [infrequent]

Azo Gantanol Nicorette

Azo Gantrisin Nipent [less than 3%]

Azulfidine [rare] Nipride

BC Powder Noroxin

Bactrim DS Norpramin

Bactrim I.V. Norvasc [0.1-1%]

Bactrim Omnipaque [less than 0.1%]

Blocadren [less than 1%] Omniscan [less than 1%]

Buprenex [less than 1%] Ornade

BuSpar [frequent] Orthoclone OKT3

Cama Orudis [greater than 1%]

Capastat Sulfate Oruvail [greater than 1%]

Carbocaine Hydrochloride P-A-C Analgesic

Cardene [rare] PBZ

Cardioquin Pamelor

Cardizem [less than 1%] Parnate

” CD [less than 1%] Paxil [infrequent]

” SR [less than 1%] Pedia-Profen [greater than 1% less than 3%]

Cardura [1%] Pediazole

Cartrol [less common] Penetrex [less than 1%]

Cataflam [1-3%] Pepcid [infrequent]

Childrens Advil [less than 3%] Pepto-Bismol

Cibalith-S Periactin

Cinobac [less than 1 in 100] permax [infrequent]

Cipro [less than 1%] Phenergan

Claritin [2% or less] Phrenilin [infrequent]

Clinoril [greater than 1%] Piroxicam [1-3%]

Cognex Plaquenil

Corgard [1-5 of 1000 patients] Platinol

Corzide [ ” ] Plendil [0.5% or greater]

Cuprimine [greater than 1%] Pontocaine Hydrochloride

Cytotec [infrequent] Prilosec [less than 1%]

Dalgan [less than 1%] Primaxin [less than 2%]

Dapsone USP Prinvil [0.3-1%]

Daypro [greater than 1% less than 3%] Prinzide [0.3-1%]

Deconamine Procardia [1% or less]

Demadex ProSam [infrequent]

Depen Titratable Proventil [2%]

Desferal Vials Prozac [infrequent]

Desyrel & Desyrel Dividose [1.4%] Questran

Diamox Quinaglute

Dilacor XR Quinamm

Dipentum [rare] Quinidex

Diprivan [less than 1%] Q-vel Muscle Relaxant Pain Reliever

Disalcid Recombivax HB [less than 1%]

Dolobid [greater than 1% in 100] Relafen [3-9%]

Duranest Rheumatrex Methotrexate [less common]

Dyphenhydramine [Nytol, Benydrl, etc] Rifater

Dyclone Romazicon [less than 1%]

Dasprin Ru-Tuss

Easprin Rythmol

Ecotrin Salflex

Edecrin Sandimmune [2% or less]

Effexor [2%] Sedapap [infrequent]

Elavil Sensorcaine

Eldepryl Septra

Emcyt Sinequan [occasional]

Emla cream Soma Compound

Empirin with Codiene Sporanox [less than 1%]

Endep Stadol [3-9%]

Engerix-B Streptomycin Sulfate

Equagesic Sulfadiazine

Esgic-plus [infrequent Surmontil

Eskalith Talacen [rare]

Ethmozine [less than 2%] Talwin [rare]

Etrafon Tambocor [1% or less than 3%]

Fansidar Tavist and Tavist-D

Feidene [1-3%] Tegretol

Fioricat with Codeine [infrequent] Temaril

Flexeril [less than 1%] Tenex [3% or less]

Floxin [less than 1%] Thera-Besic

Foscavir [1-5%] Thiosulfil Forte

Fungijzone Ticlid [0.5-1%]

Ganite Timolide

Gantanol Timoptic

Gantrisin Tobramycin

Garamycin Tofranil

Glauctabs Tolectin [1-3%]

HIVID [less than 1%] Tonocard [0.4-1.5%]

Halcion [rare] Toprol XL

Hyperstat Toradol [1% or less]

Hytrin [at least 1%] Torecan

Ibuprofen [less than 3%] [Advil, etc.} Trexan

Ilosone Triaminic

Imdur [less than or equal to 5%] Triavil

Indocin [greater than 1%] Trilisate [less than 20%]

Intron A [up to 4%] Trinalin Repetabs

Kerione [less than 2%] Tympagesic Ear Drops

Lariam [among most frequent] Ursinus

Lasix Vancocin HCI [rare]

Legatrin Vantin [less than 1%]

Lncocin [occasional] Vascor [up to 6.52%]

Lioresal Vaseretic [0.5-2%]

lithane Vasotec [0.5-1%]

Lithium Carbonate Vivactil

Lithobid Voltqaren [1-3%]

Lithonate Wellbutrin

Lodine [greater than 1% less than 3%] Xanax [6.6%]

Lopressor Ampuis Xylocaine [among most common]

Lopressor DCT [1 in 100] Zestril ‘0.3-1%]

Lopressor Zestoretic [0.3-1%]

Loreico Ziac

Lotensin HCT [0.3-1%] Zoleft [1.4%]

Ludiomil [rare] Zosyn [less than 1%]

MZM [among most frequent] Zyloprim [less than 1%]

Magnevist [less than 1%]

Marinol (Dronabinol) [less than 1%] Risperdal [rare]

Marcaine Hydrochloride

Marcaine Spinal

Maxaquin [less than 1%]

References

1. Demeester K, van Wieringen A, Hendrickx JJ, Topsakal V, Fransen E, Van Laer L, De Ridder D, Van Camp G, Van de Heyning P. (2007). Prevalence of tinnitus and audiometric shape. B-ENT. 3 Suppl 7:37-49.

2. Goldstein BA, Lenhardt ML, Shulman A (2005). “Tinnitus improvement with ultra-high-frequency vibration therapy”. Int Tinnitus J. 11 (1): 1422.

About the Author: Dr. John Douillard has been teaching Ayurvedic medicine, natural health, fitness, and nutrition internationally for 22 years. He received his Ayurvedic training in India and holds a Ph.D. in Ayurvedic Medicine from the Open International University. He is the former Director of Player Development for the New Jersey Nets, co-directed an Ayurvedic center for cancer with Deepak Chopra, and has trained over 2000 Western doctors in Ayurveda.

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}

Acne Diet Link Exposed: Is There an Acne Cure Diet that Works?

by

Joshua Okose

Acne Diet and The Money Factor: You Can’t Sell a Healthy Diet

Inquire from medical doctor if there is a connection between diet and acne and just about all of them will claim there is none. Quoting from the Journal of the American Medical Association: “Diet plays no role in acne treatment in most patientseven large amounts of certain foods have not clinically exacerbated acne”.

With years of medical education and clinical experience behind these assertions, how can we the simple folks who suffer from acne overcome these statements and think otherwise? The answer is: doubt. Doubt, if its stays in the confinement of reason, can open many doors otherwise will stay shut forever. Believe it or not, doubt can modify reality. Doubt can cure your acne and doubt can even save your life.

Fact is, innumerable acne sufferers have reported that their acne seemed to get worse when they consumed certain foods and saw striking positive change over their acne state when they Got rid of the same foods from their diet and when particular foods with specific nutritional value were merged into their diet.

So why do dermatologists so stubbornly posit that diet does not cause acne? The answer: you can’t make a profit propagating a healthy diet. At least not as much money as you could make by selling drugs and over the counters. There is a huge pressure upon doctors coming from the drug and pharmaceutical companies to recommend expensive medications and lotions that create dependence. The truth is, that your doctor is in a way, a captive by the trillion dollar drug companies. Did you know that the drug companies, who have no interest in producing something that they cannot control financially, sponsor most medical schools?

The right diet, although not a cure by itself, can, in many cases, dramatically reduce inflammation and even totally clear one’s acne (if you’re one of the fortunate ones who’s acne is triggered by allergic response to food). Promoting a clear skin diet simply means less profits for the drug and pharmaceutical companies.

The fact is that customary medications will never cure your acne, plainly because they are pre-designed NOT to fix the internal cause of acne. They are pre-designed to deal with the external symptoms of a disease as they create more and more dependency and more dependency means making more money all at our cost and lack of knowledge.

The Hypothesis That Diet Doesnt Bring About Acne Is A Myth

The dogmatic theory that diet does not cause acne and that acne is merely an incurable genetic disorder was founded upon two dated researches published in 1969 and 1971 that were aimed at studying the relation between diet and acne.

These studies were the foundation of the acne symptoms treatment strategy, in other words, because acne is a genetic disease that cannot be stopped, the only way to deal with acne would be to tackle its symptoms (bacteria, inflammation, puss, redness, greasiness), by using creams, antibiotics, taking prescription drugs and over the counters.

Surprisingly enough, years after the above studies were publicized, clinical attempts and in depth researches experimenting the acne diet link have discovered that the studies from 1969 and 1971 had came to the false conclusions and were in fact seriously flawed.

Modern studies have clearly found a substantial connection between diet and acne. It appears that the wrong diet is now considered to be one of the prominent acne contributing factors that can negatively affect hormonal regulation and the natural activity of toxic removal, which can seriously ones existing acne.

Diet Molds Who You Are (Including Your Acne)

In the same way that crashing waves shape beach cliffs and just like the wind shapes the canyon walls, slowly and methodically over time, so does eating shapes and effects our physic, our internal system, our physical and mental being, from the organ down to the cellular level.

The idea that an object foreign to our body that is inserted by the food that we eat, has no outcome on us, or has no impact on chronic conditions such as acne is illogical. Diet is the original thing that impacts and shapes who we are.

Diet has cumulative effect on our bodies, and that includes our skin state and acne, which is a manifestation of a chronic internal trouble slowly molded and built by the improper daily dietary choices over the years.

Acne Diet and The Kitavan Islanders

While in the U.S, more than 80% of teenagers between 16 and 18 have acne and more than 17 million Americans suffer from some form of acne, there is an engrossing evidence that native people that live and eat in traditionalistic ways, have significantly lower to no occurrences of acne.

In 2002, Dr. Cordain and his colleagues publicized a landmark study that examined 300 people living in the Kitavan Islands off the coast of Papua New Guinea that revealed that none of the islanders had even one blemish on his or her face. Similar to the Kitavans, no instance of acne had been observed when similar experiment had been carried out upon the South American Indians called the Ache, residing in a remote jungle in eastern Paraguay.

The natives of Kitavan and the South American Indians had no access to the current over the counters, topical creams or conventional acne medications and they had no dermatologist to consult with. The only vast difference between them and American or European citizens is their diet.

Acne Diet and Sugar: The Sweet Poison

Aside from the fact that sugar is a 100% pure chemical with no nutritional worth, modern findings have distinctly shown a relation between the ingestion of sugar and the aggravation of acne.

When you consume any kind of processed carbohydrates (white sugar, white flour, white rice) heres what happens: right after you insert that ‘sweet poison’ into your body, it speedily spikes up your blood sugar levels. Your body needs to bring those levels down so it secrets a surge of insulin, other male hormones and an insulin-like growth factor called IGF-1. The excretion of these hormones overwhelms your liver and your internal system in general. The male hormones encourage the skin to release large amounts of sebum oil: The greasy substance that encourages the p.acne bacteria to grow, resulting in the exacerbation of your acne.

Acne Diet and Dairy Products: Got Milk? Got Acne

If you thought sugar could exacerbate your acne, here’s another major nutritional player in the formation of acne: behold the miracles of milk. Milk (all dairy products included) is the most harmful, mucus forming, allergenic and acne exacerbating food you can find. Surprised? I thought so. After years of unfailing brainwashing by the media, who can accuse us for thinking milk is good for strong bones and healthy teeth? The truth is: every sip of milk contains 59 different intense hormones, (which trigger the hyper-production of sebum oil resulting in more acne), saturated animal fat, steroid hormones, dead white blood cells, and cow pus in abundance!

Did you know that the Food and Drug Administration (FDA) endorses 750 million pus cells in every liter of milk (about two pounds) produced in America? Think about it, the next time you pop a pimple.

Scientific findings already point the finger at milk as one of the pessimal acne aggravating foods: “As pointed out by Dr. Jerome Fisher, ‘About 80 percent of cows that are giving milk are pregnant and are throwing off hormones continuously.’ Progesterone breaks down into androgens, which have been implicated as a factor in the development of acne…Dr. Fisher observed that his teenage acne patients improved as soon as the milk drinking stopped.”

If there’s one component you should take off from your diet in the quest for clear skin make it this one. Not only will you see a straightaway betterment over your acne, you’ll feel a huge burden has been raised from your body. If you worry about calcium intake, dont! Milk being acidic forming food creates a leeching effect where calcium is taken from your bones to balance the acidity. Milk actually robs your body from its calcium resources. Green leafy vegetables, nuts and seeds are not only first-class sources of calcium they also have the powers to help you combat your acne symptoms.

Diet Is Only One of The Factors That Cause Acne

Dairy products and sugar are not the only acne exacerbating foods. The two above cannot sum up the list of western made acne triggering foods. There are various foods you should distinctly stay away from if you ever wish to clear your acne. The good news is that there are scores of other foods such as essential fatty acids that are not only excellent for your skin, they can actually help you clear your acne, by re-balancing your body and promoting to an acne-free environment.

The proper nutrition performs an important part in the complex process of acne formation. When doctors assert there is no connection between diet and acne because certain individuals can eat specific foods and get acne while others eat the same foods and don’t, these doctors have failed to realize that there are several factors involved in the formation and aggravation of acne and diet is only ONE of them.

The Final Verdict On The Acne Diet Connection: How To Finally Overcome Your Acne Challenge

Acne is a complex condition that is triggered by various underlying factors. The only way to knock off your acne condition is to take on all these acne-contributing factors-holistically. Since the improper diet is only one of these acne-triggering factors, in most cases no special diet can cure acne.

There is a however, a tight connection between diet and acne formation. Dietary factors can trigger and exacerbate your existing acne. Avoiding the wrong foods such as milk, sugar and hydrogenated oils, and eating cleansing and hormonal balancing foods such as green leafy vegetables and essential fatty acids, can help your skin heal itself from the inside out and dramatically reduce your acne symptoms.

There are also various fundamental dietary principals that you must know and follow if you ever want to cure your acne for good.

Taking charge over your body and adhering to these dietary principals along with taking the necessary steps to take on all acne contributing factors, holistically, will not only cure your acne for good and give you the unflawed acne free skin you merit, following these principals will also significantly improve your overall health, mental well-being, look and feel.

Mike Walden is a certified nutritionist, independent medical researcher, natural health consultant and author of the #1 best-selling e-book, “Acne No More- Open The Door To An Acne Free Life.” Mike has written dozens of holistic health articles and has been featured in ezines and print magazines, as well as on hundreds of websites worldwide. For information on Mike’s Holistic Clear Skin program, visit:http://bit.ly/guaranteedacnecure

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Acne Diet Link Exposed: Is There an Acne Cure Diet that Works?}

By James Brown

While roller skating is an activity that is a lot of fun to do for many reasons, it is also an activity that provides many therapeutic benefits too. When people become active and spend several times a week doing so, they are also using muscles that have become strengthened by the rigorous movements required to roller skate. Roller skating has the capability to return strength to muscles that have been weakened by many diseases.

Roller skating is a very strenuous form of exercise to those that unaccustomed to exercise. Some people decide to forego walks for this because it is an activity that the entire family can participate in, and those who are obese and in need of weight loss prefer to be surrounded by people they know to get the exercise they need. It is more enticing to participate in racing events while wearing roller skates than to participate in exercises such as running.

People that suffer from heart problems find great health benefits from roller skating. It is an activity that has the ability to increase the circulation of blood throughout the body and help build and strengthen the heart which is one of the largest independently operated muscles in the body. Most roller skaters with heart problems will participate in this sport under the advisement of their cardiologist.

There are other health benefits that will become quite evident in people that suffer from depression and social disorders. Roller skating is a sport that draws people out of their shell and gets them to integrate with members of society. People that roller skate on a weekly basis have something to look forward to each week and for people who are depressed, the health benefits will be evident because these patients will participate with more energy and their pleasure will show by the smile that shows on the face.

Various parts of the body benefit from the exercise that roller skating offers. The skating action will rebuild the abdomen muscle structure and help new mothers regain the figure that they had before childbirth, and allow them to keep their child near them while they are exercising. Couples can maintain a fulfilling relationship when they go roller skating together and have a social life again that is as social as they want it to be.

Roller skating can be done at any time of the day, and many couples arrange their schedules so that they can spend an evening out without worrying about it hurting the family budget. A person can gain many health benefits from the calories that they burn up while roller skating and many couples enjoy integrating it into their exercise routines for this particular reason. Many people have compared the physical exertion derived from skating to that found during an aerobics workout, but prefer it more because it does not cause damage to the joints in the body.

Some people might realize that they have problems with their health while roller skating. They will feel twinges of pain in their knees or elbows and seek out a physician to explain the problems that they are having. Some people might find out that they suffer from arthritis or various forms of rheumatism and are astounded that the discovery was made possible by the simple fact that they chose to go roller skating once or twice a week.

About the Author: James Brown writes about FogDog Sports online coupons, Road Runner Sports promo code and IceJerseys.com web code

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By Peter Clark

So your getting older and starting to notice those eye wrinkles that were so lacking just a few short years ago? And suddenly you’re on the net trying to find out which are the best eye wrinkle creams. What advice do I have for you?

Eye wrinkles are indisputably a part of growing old. As we get older we find that our skin elasticity, which was so good when we were younger, is no longer as good as it once was. If you don’t believe me then pinch the skin of your arm, pull it up and release it and see how long it takes to shrink back into shape. Then do the same with someone who is 20 or younger and watch the difference.

Eye wrinkles, or facial wrinkles generally, are a function of our age. With age comes poorer skin health, including reduced skin elasticity. And our muscles, both in our face and eyes and generally weren’t what they were and just don’t seem to hold us together as well as they once did. Both around our eyes and in other areas we sag where we don’t want to.

There are some good eye wrinkle creams on the market, designed to help us combat the effects of skin aging and sagging, and help improve those troublesome wrinkles which just seem to get worse.

But there is some bad news too. Whilst a good wrinkle cream will help disguise those marks that look so – old, there are also other things that you should do to help combat those wrinkles and signs of aging. And while it’s oh so easy to smear on a wrinkle cream around our eyes it takes a little more effort to put together a complete skin care regime that helps us maintain good skin health and good health generally as we age.

Firstly comes diet and exercise. Good skin care creams usually include antioxidants that help reverse some of the negative effects of free radicals on our skin. However one of the best ways to combat free radicals is to improve our diet to include fresh fruit and vegetables high in antioxidants. And to increase our exercise level to improve our overall health, which in turn has good effects of our skin health as well.

And there are very good facial exercises that take a few minutes a day that can do wonders for our facial skin health, including the skin health and muscle tone around our eyes.

Combine all this with one of the best eye wrinkle creams and you have a total skin regime designed to have maximum effect on those annoying skin wrinkles that seem to have appeared around your eyes overnight. There is no doubt that there are some effective anti wrinkle products around, but you need to have a multi pronged attack to have a maximum effect.

But don’t forget the eye wrinkle cream, that’s an integral part of your skin regime, and shouldn’t be overlooked. Find the best eye wrinkle cream that works for you and use it religiously, eat and exercise well and you should minimise the look of those crows feet and fine lines around your eyes, and be healthier as well.

About the Author: Find out more about skin care and

eye wrinkle creams

at Peters website The

Best Eye Wrinkle Cream

Guide.

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