Dr Dingle's Blog

5 killer reasons to eat more whole fibre

5 killer reasons to eat more whole fibre

If I were to say to you I can provide you with something at a price of around 50 cents a day which is going to

  • reduce your risk and symptoms of diabetes and metabolic syndrome,
  • lower your risk of high blood pressure and reduce the plaque in your arteries,
  • reduce your risk of heart attacks and stroke
  • reduce the risk of more than a dozen types of cancer including colorectal, breast and prostate cancer and improve the survival rates if you have cancer,
  • as well as helping you live longer

Would you be interested? No it is not a miracle drug it is a superfood that has largely been overlooked
While there are no firm answers on how many of these conditions fibre will reduce, just because the studies have not been done so far, we do know is that increasing you fibre amount and diversity can have a dramatic reduction in all of the conditions above and more. And up to a limit the more you have the better it is for you.
However, what we do know is that an additional 7–10 g of fibre per day reduces in cardiovascular disease (CVD) and type 2 diabetes by around 9%, colorectal cancer by around 10% and all cause mortality by 11%.
Wow!!!!!!!
There is nothing else you can do for your health other than drinking water and continuing to breathe that has the potential to improve your health at virtually no cost. I call this “Fibre Medicine”.

Even though we have known for more than 50 years that fibre was important for so many health conditions. It has been the very small brother of probiotics simply because there is not much money in fibre. It is natural, it cannot be patented, although synthetic versions are being made and tested, and it is abundant in nature. More importantly it along with polyphenol is the main food for the gut microbiome. They run on fibre

But not all fibres are equal and function the same. The ideal fibre or combination of fibres is one that ferments the whole length of the large intestine like Kfibre. https://www.kfibre.com/ 

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Triclosan and deadly ingredient

Triclosan and deadly ingredient

Toothpaste ingredient destroys the gut microbiome and increases the risk of gut cancers. 

Triclosan is another one of those chemicals that is finally on its way out even though we have known of its toxic effects for decades. After many decades of scientific scrutiny many companies are now removing TCS. Colgate removed triclosan from its Softsoap liquid handsoaps and Palmolive antibacterial dish liquid in 2011. Unfortunately, the big companies still deny it is a problem but are phasing it out because of public concerns citing “changing consumer preferences and superior formulations”. Interestingly the most recent research shows it is poisoning the gut.

Triclosan (TCS) is a biocide used as an antibacterial and antifungal agent in a number of consumer products such as toothpaste, mouthwash, disinfectants, soaps, hair products, skin creams (0.1%), feminine hygiene products, and cosmetics. Personal care products and cosmetics are the major source of exposure and studies on human subjects using TCS-containing cosmetics showed variable but significant amounts of TCS in their body fluids compared to controls. 

Given the prevalence of triclosan in the environment, it is not surprising that measurable levels have been detected in just about every person even if you don’t use products with it on the label. TCS absorption and distribution are rapid in humans and detectable levels have been found in body fluids such as amniotic fluid, blood, breast milk and urine and TCS was detected in 100% of urine and 51% of cord blood samples in pregnant women in 181 expectant mothers from New York. TCS was also found in human tissues such as adipose tissue, brain, liver and nails. 

Similar to all the research on the other endocrine disrupting chemicals (EDC’s) the latest science has shown that even small doses of TCS can significantly affect hormone functions, if they are delivered at the wrong moment. The endocrine-disrupting properties of TCS including its effects on estrogen, testosterone activity and disturbance of thyroid hormone action 

Some toothpastes contain 3000 parts per million (ppm) TCS as the active ingredient and because of the high-volume use of this compound, the entire population is exposed to TCS at almost every stage of life. Because of the ubiquitous presence of TCS, there is an increasing concern regarding its impact on our human health.

This study found that levels typically found in toothpaste altered mouse gut microbiota and increased inflammation. Triclosan increased the severity of colitis symptoms and spurred colitis-associated colon cancer cell growth. Although the study is limited to mouse models, this work suggests that the effects of triclosan on human health should be examined more closely. This study shows that at relatively low doses Triclosan causes low-grade colonic inflammation, increases colitis, and exacerbates colitis-associated colon cancer in mice. 

Together, these results demonstrate that this widely used antimicrobial ingredient could have adverse effects on colonic inflammation and associated colon tumorigenesis through modulation of the gut microbiota and inflammation. 

For more information on toxic ingredients in personal care products see Dangerous Beauty or chemicals that poison the gut microbiome see Gut Secrets

Source: A common antimicrobial additive increases colonic inflammation and colitis-associated colon tumorigenesis in mice.

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Health benefits of Garlic

Health benefits of Garlic

It might be time to add some more garlic to your meals.


While there are many studies showing the benefits of garlic (Allium sativum) from everything from infections to athletic performance recently studies have shown raw garlic has protective effects on chronic illness like cardio vascular disease, cancer and the aging process.


Raw garlic is also thought to be better than for cooked (processed or heated) garlic: heat seems to react with certain substances in garlic and change their chemical composition. Used universally for flavoring and in traditional medicines and functional foods to enhance physical and mental health, garlic is among the most popular condiments worldwide. Garlic contains organosulfur compounds (OSCs), which largely account for its protective effects and antioxidant properties.


It has been suggested that garlic can prevent cardiovascular disease, cancer, and diseases associated with aging. Studies have documented the protective effects of garlic consumption in gastric, colorectal, prostate, head and neck, and lung cancers. In one study raw garlic consumption of 2 times or more per week was inversely associated with a 44% reduction in lung cancer. That is, the more they had the greater the protection. The biggest impact was seen in smokers.


Evidence from randomized controlled trials have also shown that garlic is beneficial in treating hypertension and has become one of the most popular complementary therapies for blood pressure (BP) control. In a meta analysis involving seven placebo-controlled trials garlic lowered systolic BP by around 6.71 mmHg and diastolic BP by 4.79 mmHg showing that garlic is an effective and safe approach for hypertension. Other studies have shown that it not lonely lowers cholesterol but helps clear the calcium from the arteries and lowers inflammation. The real risk factors for heart attacks and strokes.


Garlic also help with lowering all types of mortality and even extending lives. In one study participants who consumed raw garlic 5 times or more a week or occasionally, 1–4 times/week, survived longer than those who rarely (less than once/week) consumed it. In this study, habitual consumption of garlic was associated with a lower all-cause mortality risk.


It appears that the only thing garlic does not help with is the first date!!!!

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The psoriasis solution. Part 1

The psoriasis solution. Part 1

Many people suffer from various forms of psoriasis every day and cannot seem to get anywhere. Psoriasis is an immune-mediated chronic inflammatory skin disease that begins in the gut and often involves the liver and other organs. Evidence has demonstrated that psoriasis has some common features, including immune responses and inflammation with systematic diseases including inflammatory bowel diseases (IBDs) and obesity. Psoriasis is also an inflammatory disease linked with an increased risk of heart attack and some cancers, hence why it is obviously not a skin disease, it is chronic inflammation. The skin is only the elimination organ where it manifests and the inflammation occurs. If you go through allopathic medicine (your GP or specialist) they will treat the skin and it might get better then it will come back and get worse each time and the creams get stronger each time. You are only treating the symptom. If your medical professional or advocacy group does not talk about nutrition and lifestyle I suggest you look for better information. One that is not influenced by a drug company.

Recently, studies have demonstrated that the gut microbiota plays a crucial role in psoriasis. In particular a number of studies have found significant dysbiosis in the gut and lower levels of good bacteria like Akkermansia muciniphila. A. muciniphila is also believed to have an important function in IBD, diabetes and obesity. The good bacteria and other microorganisms are disturbed and dysfunctional. This can come about for a lot of reasons such as antibiotics, processed foods, other medications and even stress which I talk about in “Gut Secrets”

First thing to do is modify your diet to be unprocessed, lots of salad and raw food, no milk, gluten or sugar. Cut down meat (it is pro inflammatory). No vegetable oil or margarines but lots of unprocessed olive oil. Lots of salad, nuts, vegetables, beans, fruit and oily fish. The best formula for eating is outlined in our book “the 6 week healthy eating planner".


To build up the gut microbiome and lower inflammation the first step is to increase the variety and amounts of fibres (no not just psyllium). These feed the gut microbiome and products copious amounts of anti-inflammatory nutrients including short chain fatty acids like butyrate, acetate and proprionate. These also help heal the gut wall to reduce “Leaky Gut”. Polyphenols like what you get in green tea, turmeric and in lots of plants especially herbs and spices, also help feed the microbiome which then makes these foods even more anti-inflammatory and gut healing. A win-win situation. 

The best whole food supplement for this is Kfibre, which is sugar cane with all its fibres and polyphenols but with the sugar removed. It is not just fibre it is a whole gut food. Also add a turmeric drink, Metabuz an enhanced turmeric drink which works by lowering inflammation in both the gut and throughout the body. Then something to lower inflammation on the skin. Aloebuz lowers skin inflammation and helps fix the skin microbiome.

Then add probiotics. Start small to begin with and introduce them slowly as they may lead to some die off as the bad (opportunistic) species begin to die. They work by producing more of the short chain fatty acids and help lower inflammation.

The foods I mention above including all the whole foods also provide prebiotics (the right type of fibre) to feed the good bacteria (and mould) in the gut. Also get some fish oils from the health food store and have 3-4 (or more) a day along with vitamin C (I take 8 grams a day) and a good range of antioxidants. These are anti-inflammatory and are essential for skin health. Now go outside in the sun to get some vitamin D.


If stress is an issue in your life take some strategies to minimize it such as meditation and exercise. 

While there are no guarantees we have had many people who see some results within weeks and overall feel so much better. The idea behind this program is that it treats the underlying conditions not just the symptoms.

  • Psoriasis Routine
  • Eat more fibre add the code DRDINGLE for a discount
  • Eat more unprocessed plants
  • Add some turmeric superfood
  • Supplement with anti inflammatory nutrients like Vitamin C. I take 8 grams a day.
  • Use Aloebuz to lower the skin inflammation
  • Drink more water
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Overcomnig illness

Overcomnig illness

Most people do not realise that the majority of the chronic illnesses we suffer from today are not only preventable but many are also reversible.So what better way to show you than individual case studies. But these are only a few of the hndreds and hundreds we have seen

Ann was diagnosed with systemic sclerosis at 24yrs and after 8 months she was totally able to reverse the condition. She is now 41yrs old.

Claire was diagnosed in 2009 as a type II diabetic suffering extreme cramps in my calves, feet, hands, abdominal muscles when bent over and in my neck muscles when yawning too hard. Night time was a nightmare – the worse one was when I had leg cramp ten times in one night, each episode taking up to 20 – 30 minutes to “walk off”. All her results are back within normal limits.

Robyn was suddenly taken ill in the in the early '90s and was diagnosed with everything from Multiple Chemical Sensitivity, Chronic Fatigue Syndrome to Fibromyalgia and became moderately depressed. She started changing her cleaning and personal care items and noticed small improvements. She eats no refined foods, avoids people and situations that don't have a positive input into our lives, including TV and newspapers. She meditates 20 minutes twice every day and goes to bed early and get up early ensuring a good 8-9hrs sleep every night. She now uses a treadmill each day, and can jog for 40 mins and hasn’t felt so good since that last day she played tennis 2 decades ago. She said she now feels about 40yrs old instead of 64yrs and is almost free from all the pain she endured for all that time. “Life is good (again)”.

At 61, Derek started to experience pain in my chest and was referred to a heart specialist and was told that my main artery was 75% to 80% blocked and another two were 30% blocked. He was told that although a good diet would help some, it was not possible to clear the blockages completely and he would require a stent. He made changes in his diet and lifestyle and a year later he went back for another stress test. His stamina and heart function were so greatly improved and his cardiologist could not believe it. The blockages were reduced to the point that they hardly registered at all. In fact, the cardiologist was so impressed he wanted Derek to talk to his team about what I did to get such amazing results. Derek is now 65 and says he feels great. “Peter’s book is filled with amazing information and is the first step to educating yourself”

At 65 Sam had shingles, sleep apnoea, 4 hours of ordinary sleep a night and acid reflux. After just one month of adopting an anti-inflammatory, antioxidant anti- acid producing diet and a few practices to help with his stress he felt like a new man. Still a long way to go he hasn’t felt this good in decades.

Rebecca was 16 and had almost every possible skin condition including eczema, psoriasis and acne. She was tired and because of her skin very antisocial. Applying some anti-inflammatory nutrients like aloe vera and green tea extract to her skin along with strong probiotics, prebiotics and foods to feed the gut microbiota Rebecca saw big changes in just 2 months. She also used low toxicity skin care products without parabens, phthalates and solvents and cut out sugar, sweets and processed food from her diet.

Belinda’s blood pressure was as high as 204/105. Yesterday it was 116/56. “Diet and drug companies are not overjoyed when I speak. I am 81 and the body is better now than 60 years ago”. The secret is she walks briskly 30 minutes a day and average 7,000 steps a day, eat five times a day (small nutritious portions) and avoid processed high salt and sugar, drink lots of water… lots of it. No sugar drinks. Belinda now talks to clubs, businesses and groups all over East Texas with a fun simple message of transforming to a healthy, happy life no matter how old or young you are.

Barry’s blood pressure recently shot up to over 220/110. He saw five different doctors. They all had the same answer: pharmaceuticals. Turns out the root cause was that I recently had an appendectomy, and during the surgery they had misaligned my C1 vertebra. Along with improved nutrition and a healthier lifestyle my chiropractor fixed me.

Amanda followed the program we teach and has one or two smoothies every day, supplements and off sugar and processed foods and within one month her blood pressure dropped more than 50 points, her psoriasis disappeared and she more energy than I had 20 years ago.

It is amazing what the body can do once it has the good nutrition and lifestyle factors to heal itself

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Artificial Sweeteners, health and the gut microbiome

Artificial Sweeteners, health and the gut microbiome

Artificial sweeteners or Non-caloric artificial sweeteners (NAS) are commonly added to food with increasing controversy regarding their potential ability to promote metabolic imbalances and lead to weight gain instead of weight loss and diabetes type 2. Unfortunately, many people see these drinks and additives as being healthy. The research shows the opposite

The first report on NAS interactions with the microbiome dates back to the early 1980s. Since then, diets containing non-caloric artificial sweeteners (including saccharin, sucralose, and aspartame) have been linked to gut dysbiosis and glucose intolerance even at relatively low doses (5–7 mg/kg/d, equivalent to an adult consuming two to three cans of diet soda per day).

 A study of Splenda, a nonnutritive sweetener containing 1% sucralose, found that the substance impaired the growth of gut bacteria in rats. Ace-K, like sodium saccharin and sodium cyclamate, belongs to sulfonamides, a chemical class associated with antimicrobial activity. In previous studies, saccharin was recognised to enrich the biosynthesis pathway of lipopolysaccharides (LPS) of the mouse gut microbiome, which is a common trigger of inflammation and leaky gut. Studies have also shown different and healthier bacterial diversity for nonconsumers compared to consumers of artificial sweeteners.

In another experiment where commercial formulations of saccharin, sucralose, or aspartame were added to the drinking water of lean mice for 11 weeks all three NAS-consuming groups developed glucose intolerance. NAS was also shown to induce changes in gut microbiota previously observed in T2DType 2 diabetes; notably, the over-representation of gram-negative Bacteroides and under-representation of gram-positive Clostridiales. Another study of 800 healthy and prediabetics showed variability in their after meal (postprandial) glucose responses to the same foods attributed to differences in gut microbiota. While a study of 345 Chinese volunteers revealed that diabetics have a decrease in butyrate-producing bacteria and an increase in opportunistic pathogens relative to healthy subjects.

On the positive side, the sugar alcohol xylitol inhibits the growth of some negative bacterial species including Streptococcus mutans. It is used as a food additive to prevent dental caries and in rats fed a high-fat diet, xylitol improved lipid/fat metabolism. Dietary supplementation with low- or medium-dose xylitol significantly positively altered the fecal microbiota composition in studied mice.

So what are you having in your next drink??

 

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Our cells are on fire -inflammation

Our cells are on fire -inflammation

If you have been to one of my talks you would have heard me emphasize the importance of inflammation and the need to lower your body's chronic inflammation levels. Of course one of the major sources of ongoing chronic inflammation is the gut.

Inflammation is literally the body “on fire” and is a primary immune mechanism response of the body to a range of noxious stimuli. This can include infectious agents, such as bacteria or virus, oxidation or acidosis, damaged or diseased tissues.

The main function of inflammation is a short-term response to resolve infection and to repair damage in order to achieve homeostasis (balance) in the body. The ideal inflammatory response is therefore rapid and destructive, yet specific and very limited. This is the reddening and swelling you see around any infected or injured area. Most of us are familiar with redness, heat, swelling, and pain associated with inflammation. These symptoms are created by the activity of immune cells working to break down injured and dying tissues so that new, healthy ones can replace them.

Unfortunately, we have created a situation in which we now suffer from chronic low-level inflammation over decades of our lives as a result of our unhealthy and unbalanced lifestyles and diet. Chronic inflammation is being shown to be involved in the onset and the development of most, if not all, chronic illnesses that are currently at epidemic proportions in our society. These include atherosclerosis (damaged and blocked arteries), heart disease, stroke, obesity, neurodegenerative diseases, depression, Alzheimer’s, Parkinson’s disease, thyroid disorders, diabetes, asthma, autism, arthritis, celiac disease, eczema, psoriasis, multiple sclerosis, lupus, migraines, periodontal disease, sleep apnea, chronic kidney failure, cancer and ageing. This is a long list, yet these are only the most common conditions.

Even though chronic inflammation in the body is hard to detect, there are some common symptoms for which we should be on the lookout. These include the following:

Chronic pain in the joints and/or muscles

Allergies or asthma

Elevated blood pressure

Fluctuations in blood sugar levels

Gut issues (constipation or diarrhoea)

Fatigue

Aches, pain and soreness

The inflammatory process is driven by the immune system. In order to reduce the incidence of disease, you must reduce inflammation, and to reduce inflammation you must identify and eliminate immune system trigger(s). The typical approach of allopathic medicine is to treat the symptoms of the disease itself, or the immune system (with immune-suppressive drugs) or inflammation (with anti-inflammatory drugs) directly without addressing the underlying cause of the disease. Sustainable health, on the other hand, looks at identifying and eliminating the sources of the inflammation to address the situation at its cause.

 

[1] Shelton and Miller 2010.

[2] Schwarzenberg and Sinaiko 2006.

[3] Taubes 2002; Ridker et al. 1997, 2000.

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Toxic chemicals in your home

Toxic chemicals in your home

Sources of chemical pollutants include direct use of chemical based products like laquers, varnishes, cleaning products and aerosol cans as well as off gassing form materials. Offgassing is a form of evaporation which occurs with solid materials. Many manufactured materials contain chemicals which are not stable and these are slowly released into the surrounding air. Pressed wood products, plastics, vinyls and adhesives are common sources of chemical offgassing. Because these contaminants are in a gaseous form they too pass through the thin membranes of your lungs into your bloodstream. From here they circulate throughout your body to your brain, liver, kidneys and other organs. Only 30% of the contaminants inhaled are again exhaled - the remaining 70% must be broken down by your liver or otherwise dealt with by your body.

The resting adult breathes 10,000 to 20,000 litres of air daily. Every day we breathe a largely unknown and unmeasurable cocktail of various chemicals in a gaseous or particle form. Sometimes these emissions are quite obvious in their odour and immediate effects. We may be alerted by a strong smell and suffer irritation of eyes, nose and throat, headaches or nausea. More often than not however, there is no ‘alerting’ odour and as a result we do not take steps to avoid the exposure. In some cases we may even relate the smell to pleasant sensations such as a new car, house or carpet not realising the effects are insidious and that over a long period such exposure may affect our health.

Chemical indoor air pollutants which have been identified as causing health problems are: 

formaldehyde

volatile organic compounds (VOC's) such as:

 benzene

 ethylbenzene

 xylene

 toluene

 n-undecane

 n-dodecane

 chloroform

 trichloroethane

 trichloroethylene

 styrene

 methyl acetate

This problem of chemical cocktails is exacerbated by the ever-increasing number of chemicals which are introduced into the market place. Many of them have not been well studied and there is scant toxicological information available. There is even less information available on some of the older chemicals which have been around for years.

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Sulphite preservatives may be poisoning your gut microbiome

Sulphite preservatives may be poisoning your gut microbiome

Previously I have written on the emulsifiers so I hope you have made some changes. The sulfites and other preservatives are considered food additives intended to limit bacterial contamination and are generally regarded as safe. However, as expected, bactericidal chemicals have been shown to damage beneficial bacteria in the human gut. Sodium bisulfite and sodium sulfite have been shown to have negative effects on our beneficial gut microbiota including Lactobacillus species after two hours of exposure at concentrations of sulfites between 250500 ppm, concentrations typically found in foods.

Sulfites are added to beer, wine, juices, dried fruit, processed fish, seafood, meats, and some canned goods and are intended primarily for controlling microbial growth, preventing browning and food spoilage. The sulfite concentration in red and white wine is around 70 mg/L and 122 mg/L respectively. This means that drinking about two glasses of wine (450 mL) a day equates to an intake of 75% to 130% of ADI for a 60-kg person. A glass or two of wine may have a benefit on the gut microbiome but the preservative in it doesn’t. Combined with typical additional intake of sulfites common in a Western diet, the average total dietary exposure to sulfites could come to a total of 294% of ADI for adults, well over the amount generally regarded as safe and a level likely to do harm to the gut microbiota.

 

[1] Irwin et al., 2017.

[2] Leclercq et al., 2009.

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Emulsifiers in your food are probably causing you gut problems.

Emulsifiers in your food are probably causing you gut problems.

Until very recently little research has been done on the impact of food additives on the gut microbiome, despite their widespread use. Food additives are substances intentionally added during production, processing, packaging, transportation, or storage of commercial food products. However, many food additives including emulsifiers, flavor enhancers, non-caloric artificial sweeteners, organic solvents, gluten and nanoparticles are increasingly used in food processing and being shown to negatively impact microbiota composition.[1]

Emulsifiers, a ubiquitous component of processed foods, and often considered inert have been shown to adversely affect the composition of the gut microbiota and lead to low-grade inflammation.[2] In the intestines a multilayered mucus structure covers the intestinal surface allowing the vast majority of gut bacteria to be kept at a safe distance from gut cells that line the intestine.[3] It seems that emulsifiers, which have detergent-like molecules dissolve and damage the mucous membrane leading to bacterial and toxin movement across gut wall.[4]

In experiments the commonly used food additives, carrageenan (407) and carboxymethylcellulose (466) (CMC) are used to develop intestinal inflammation in animal models. Animal and human studies consistently report that carrageenan and CMC induce cell changes that are typical of inflammatory bowel disease while altering the microbiome, disrupting the intestinal lining and stimulating inflammation.[5] Carrageenan is commonly used and has substantially increased over the last 50years[6] as a thickening and emulsifying food additive to improve the texture of commercial food products. It is found in milk alternatives such as almond and soy milk, processed meats, and soy-based products, dairy products such as chocolate milk, ice cream, cottage cheese, sour cream, and yogurt, mayonnaise and infant formula.[7]

Two recently studied synthetic dietary emulsifiers polysorbate 80 (P80) and carboxymethylcellulose (CMC) promote inflammatory gut disorders and act directly our microbiome to increase inflammation. As a result the studies suggest that broad use of emulsifying agents might be contributing to increased incidence of obesity, metabolic syndrome and other chronic inflammatory diseases. To support this transferring feces from emulsifier-treated mice to healthy mice resulted in similar host and microbial alterations observed in mice directly treated with emulsifiers[8] including tumor development and low-grade gut inflammation.[9] Carboxymethylcellulose use is widespread throughout the food industry in products typically consumed by children including candy, chewing gum, snack foods,ketchup, and various baked goods, and currently, there are no quantitative restrictions on its use nor does its addition to food require to be declared in most countries.[10]

[1] Lerner and Matthias, 2015.

[2] Chassaing et al., 2015.

[3] Johansson et al., 2008.

[4] Roberts et al., 2010.

[5] Martino et al., 2017.

[6] Tobacman et al., 200; Borthakur et al., 2007.

[7] Borthakur et al., 2007.

[8] Chassaing et al., 2017.

[9] Viennois et al., 2017.

[10] Swidsinski et al., 2009.

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