Getting pregnant and starting a family is a major decision in a woman's life and it is all about finding the right partner and being ready for the responsibilities. Once that has been decided upon, getting pregnant should be fun with these top 12 tips as they guide you through exciting sex positions and changes to your diet that are sure to get you pregnant. It is important to remember that if you have been on contraceptive implants or pills to prevent pregnancy, then it might take you a little longer to get pregnant. However, there is no fun lost and lot of excitement in store if you love what you are doing!

Happily Pregnant

Tip 1: Make love.. frequently�This might seem like the most mundane thing to say but this is the best thing that works to get you pregnant! Have sex and as often as you can, not just on weekends, or when you can get off early from work or when there is nothing on T.V. Have sex every other night or more often if you want to!. Enjoy it as a burst of passion rather than as a mechanical motion to get pregnant, do everything to rekindle the passion that drove the initial period after marriage and then the whole process of getting pregnant will be more an extension of the love and the passion that you share with your partner rather than a stand-alone feature. Most people fail to realise the importance of sharing special moments with their partner and end up falling into a monotonous rut aimed at getting pregnant which wipes the sheen of love making.

First Response Easy-Read Ovulation Test Kit

Tip 2: Get your ovulation date right. Unlike men who have a lot of supply of sperm available throughout the month, women produce a single egg every month and it is around the 14^th�day of her menstrual cycle.� Form women with regular periods, it will be easier to identify the day on which she is most likely to conceive but for women with irregular periods, identifying the best time for conception could become difficult. Women who have been on contraceptive pills for many years would require a few months to get used to their cycles and to understand their rhythm. Otherwise they can rely on ovulation kits that detect the presence of the luteinizing�hormone in urine. luteinizing�hormone is responsible for the release of egg from the ovary. These kits are useful in identifying when the luteinizing hormone levels peak and when ovulation would occur. Women should ideally begin testing nine days from the start of periods so as not to miss out on ovulation when it occurs. There are some advanced kits that detect ovulation 5 days before it occurs. Other methods of detection of ovulation are by assessing the cervical mucus. Immediately after periods the mucus is thin and gets thick after ovulation. Though this is not a reliable test, some women who understand their body rhythm continue to use it, though certain medications tend to affect cervical mucus and affect judgement about ovulation dates. Ascertaining the basal body temperature is another method used by women to detect ovulation. Temperature dips before ovulation and rise during and after ovulation. This is also not a very reliable method as temperature can be affected by other conditions like infection. Though detecting the time of the month when ovulation might occur would provide clinical accuracy, it could take away the flame from sex and make it passion free. This could affect the ability of the male to perform. While identifying ovulation dates may improve chances of pregnancy theoretically, being comfortable with your body and spending time with your partner will make the process smoother. �

Woman’s Tea Mother To Be 16 bags

Tip 3: Eat healthy Eating healthy meals and exercising regularly would boost health status and improve chances of getting pregnant.

Eat healthy

There are certain foods that are very important for pregnancy and the most important of those are foods rich in folic acid. This includes green leafy vegetables and broccoli. Folic acid is important throughout pregnancy and supplements are recommended to supplement food consumed. Food rich in vitamins and minerals in the form of fresh fruits and vegetables is also required. Oysters are rich in zinc and should also be consumed periodically before and during pregnancy. None of the food groups should be avoided and there should be a healthy balance.

Tip 4: Get fit This can get a bit puzzling for a few. Why should a woman get fit to get pregnant? Well pregnancy chances are hampered drastically if the woman is overweight or extremely thin. Maintaining the right weight will go a long way in ensuring that you get pregnant faster. Check your BMI and find out if it falls within normal limits and check with your GP to see if you need to lose weight or put on weight before pregnancy. If your GP finds you overweight and advises you to lose some weight to get pregnant, do so over a period of time and do not resort to drastic crash diets that could do more harm than good. Crash diets are usually devoid of all types of food that are required to give birth to a healthy baby. In order to have a healthy baby, it is important to be a healthy parent. Follow a healthy diet plan and exercise regularly to get fit. Moreover, excessive body weight could lead to increase in blood pressure and diabetes during pregnancy.

Tip 5: get checked by a doctor Many people find out after years of trying to get pregnant that their partner's sperm count was too low to every get pregnant by natural means. There is no point in wasting away years by waiting for it to happen when there are many techniques on offer now to get pregnant.

doctor

The tests performed are simple and are not invasive and should be undertaken after consultation with your doctor. Ruling away any irregularities early on will aid in getting pregnant faster.

Tip 6: Check your partner's diet It is equally important for the father to be healthy just like it is important for the mother to be healthy. Healthy sperms are required for pregnancy and a man will be able to produce the only when he eats well. The diet should be rich in vitamin C and E to give rise to sperms that have good motility or the ability to swim towards the egg. Other factors that determine the quality of sperms produced are the stress levels of the male. Excessive stress will not only affect the number of sperms produced but also the quality of sperms. Your GP would also recommend that your partner stays away from smoking or consuming alcohol when you are trying to get pregnant.

Tip 7: Give the sperms more time Getting pregnant is about getting sperms to meet the egg, only one sperm will enter the egg and fertilise it. This should be in mind when you have sex to get pregnant and you should opt for sex positions that maximise your chances of getting pregnant. Placing a couple of pillows below your hips so that they are raised and the tilt aids the sperms to reach the egg is a good idea when you are looking forward to getting pregnant quickly. After sex, lie still for some time or cuddle up next to your partner. Not only will this give sperms additional time to reach the egg but it will also let you connect with your partner.

Tip 8: Stay relaxed

stress

Getting pregnant and pregnancy is a beautiful phase and it should be treated as such. Staying relaxed will not only let you enjoy this phase but will also help your body relax physically, preparing it for pregnancy. Stress can take a toll on the body and effect a woman's cycle and the quality of sperms in the male. Heart defects in new-born babies have also been found to be associated with maternal stress, details here. A research study published in the journal Reproductive Biomedicine Online dealt with the effect of stress on the fertility of women. This study found that women with increased stress had a higher risk for recurrent miscarriages and among women who suffered recurrent miscarriages, moderate levels of stress increased chances of pregnancy. This conclusive study should reiterate the fact that stress should be avoided for increasing chances of pregnancy.

Tip 9: Detox � Detox is a means of flushing out all the toxins from the body and it is a great healer. The whole process of detox is to cleanse the system and so alcohol consumption should either be reduced drastically or should be completely avoided. Further

detox

details about alcohol consumption during pregnancy are available here. Smoking is another strict no-no as highlighted by a research study published in the journal Human Reproduction reported that maternal smoking during pregnancy affected the reproductive health of daughters. Daughters born to mothers who smoked during pregnancy reached menarche earlier along with some changes to the testosterone level.

Tip 10: decide to get pregnant in the 20s Pregnancy can occur even in the 40s but the best period to get pregnant is during the 20s when the woman is young. The eggs that a woman carries are with her from birth and as she advances in age, so do the eggs. Not only the chances of getting pregnant faster better when the mother is younger but the chance of giving birth to a healthy baby is also better. Though women of advanced age have also shown that they can give birth to healthy babies, there is a higher risk involved.

Tip 11: Avoid strenuous exercises or adventure sports

Bungee jumping

Bungee jumping or mountain climbing can be exhilarating and provide the much-needed adrenaline rush. However, they are a strict no-no when you are trying to get pregnant. It takes about 3 months for the fertilised egg to get impregnated and getting involved in adventure sports might result in the egg being dislodged. This does not mean that you sit idle but you can do all your normal chores provided it is not too physically exerting.

Tip 12: Give it time It takes time to get pregnant; some women get pregnant within 6 months of trying while most other takes up to a year. There is no point panicking that your first few tries were unsuccessful, relax and enjoy the moment.

How to prevent travel sickness

Motion sickness is when people are adversely affected by travel, whether car, ship or air travel, resulting in certain specific symptoms. Travel sickness occurs due to discrepancies in perceived motion and the body's sense of movement using its vestibular system. This may be due to the following two reasons

1. The individual can feel the motion but cannot see� movement
2. The individual can see� movement but is unable to feel it.

Both these situations result in confusing signals being sent to the brain, leading to symptoms of motion sickness.

Motion sickness

Women and children (aged between 2-12 years) are more likely to be affected by travel sickness, according to information presented on the Centre for Disease Control and Prevention website.

Motion sickness has also been found to occur when using video games or flight simulators as the body fails to recognise them as an artificial environment and puts forth an immune response similar to actual travel (More details on motion sickness here).

Symptoms of travel sickness.

Roller Coaster

The symptoms of travel sickness are nausea, vomiting and dizziness that occur in varying degrees. Sometimes individuals also complain of sweating and a feeling of sickness that continues throughout the period of travel, making travel cumbersome and physically overbearing.

The symptoms may occur all at once with overwhelming severity or it could lead to mild discomfort. Irrespective of the severity of the symptoms, the symptoms last only till the motion lasts.

Overcoming travel sickness by habituation.

Habituation to travel is an effective means of overcoming travel sickness and should be carried out by frequent travellers to make sure travelling is fun and less stressful. However, it requires a lot of time and will-power to strengthen one's resolve and to undergo the various symptoms associated with travel sickness for a period of time without the use of any medication. Getting an individual's body used to the rigours of travel and the sickness, thereafter, is a slow process with marginal improvement with increase in frequency of travel. In most instances, it has been found that habituation should be carried out by frequent travelling with recurrent travel spaced close together rather than allowing long periods of time between travel.

Though the process of habituation takes a longer time, the effects are long lasting as the body learns to adapt to travel while the symptoms become less evident or become non-existent. The science of habituation is of great significance for individuals who need to travel extensively on work, especially among cabin crew of passenger airlines and in the Air Force. A study conducted by the aerospace medicine department in Italy to desensitize members of the Italian Air Force found that 88% of the volunteers successfully overcame motion sickness by using a combination of therapies that involved travel simulators, psychological and cognitive behavioural therapy.

Tips to prevent travel sickness

1. Sit along the direction of motion. Motion sickness is caused due to discrepancies in perceived motion and the sense of movement detected by the body, this is increased when the individual sits facing the direction opposite to movement.

Individuals who are prone to travel sickness should always sit facing movement to avoid travel sickness.

2. Drive.

Drive

When travelling by car, one of the best methods of staying clear off travel sickness is to drive as driving helps an individual focus on the road and prevents symptoms of travel sickness.

Drivers are not affected by travel sickness as they remain constantly alert in order to drive cautiously. Apart from actually driving, the next best position in a car to avoid travel sickness is to sit in the passenger seat next to the driver. An individual feels less movement when sitting in the front and, also, the road ahead can be seen clearly, which makes travelling interesting and takes the mind away from travel sickness.

3. Distract yourself. Most people state that they feel better with their windows rolled down and when there is fresh air in the car. Thinking about falling sick will result in the individual actually falling ill. It helps when passing by a picturesque countryside as the individual then stares into the beautiful horizon unmindful of the movement of the vehicle.

Music can be a great elevator and can help the individual focus on the songs and the lyrics, effectively distracting the individual from the rigours of travel. Carrying along a collection of favourite songs will come in handy as it will help beat boredom too.

Music requires just a passive audience and does not require the individual to focus intently. It, therefore, is an ideal means of distraction. Focussing on something for too long or too hard can also give rise to motion sickness as evidenced by individuals who read a book or watch a movie. Playing cards too can work against an individual trying to cope with motion sickness.

4. Eat light before travel.

Eat light

Travelling for long periods of time would mean sitting for that long a time with very little movement of legs or hands during travel. This is compounded by eating high fatty food that tends to weigh down heavily on individuals as they are difficult to digest and can lead to feelings of nausea. Instead, eating light would ensure that the individual feels comfortable, reducing chances of nausea.

5. Avoid unpleasant smells. Some smells can invoke symptoms of nausea and can make travelling unpleasant. Dirty socks, smell of food, musty smells and even `certain perfumes can lead to travel sickness. Such smells should ideally be avoided or the individual should resort to spraying a car perfume that masks the unpleasant odour ensuring comfortable travel. There should be no overpowering odour that makes an individual uneasy.

6. Fix your gaze at the horizon.

Cruise

A cruise�can be an exhilarating experience for many but can bring about great discomfort for some. To overcome the terrible feelings of nausea during the gentle bopping of the ship as it makes its way through choppy waters, it is best to focus on an unmoving object or the horizon to keep the mind focussed away from the motion at sea. Sea travel brings about some of the worst episodes of travel sickness and staring into the bright blue sky or the radiant moon will make it pleasant.

7. Avoid talking about travel sickness. Constant reminders will always act against prevention and staying away from people who talk about feeling sick will do wonders to the individual's determination to ward off travel sickness. Travel sickness is largely about staying clear off everything that would trigger the illness and talking about it can be unpleasant and lead to constant reminders.

8. Do not consume alcoholic beverages. Alcohol can aggravate feelings of sickness and should be avoided before and during the period of travel. People who are prone to travel sickness should completely abstain from consuming alcohol.

9. Keep�lime handy.

Lime

Sucking on the juice of a lime or merely smelling it from time to time has been found to soothe nausea and prevent sickness. Freshly cut lime slices are the most effective as the juice is thick and the smell fragrant. Many car perfumes contain a lemony tinge, lime, however, the smell of fresh lime is ideal in staving off feelings of nausea.

10. Pop in pills. There are many over the counter drugs that can be used to prevent nausea while travelling. These pills should be taken at least half an hour before journey and their effectiveness lasts for about 5 hours.

symptoms of menopause

WHAT ARE THE SYMPTOMS OF MENOPAUSE

Menopause is a stage in a woman's life where the primary functions of the ovaries are permanently stopped and the woman is no longer fertile. This phase in a woman's life may begin during the mid 40s and end during the early 50s. The years leading to menopause in a woman are called peri-menopause while the years after menopause are called post menopause.

There are many physical and emotional changes that occur in a woman during this stage and while these symptoms stop after menopause, some women continue to have these symptoms even during the post menopausal stage.

SYMPTOMS:

Hot flushes.

This is one of the most commonly faced symptoms, while not all women are subjected to hot flushes most women experience this condition. This is characterised by a feeling of extreme warmth that envelops the body, especially the face and the upper body.

Hot flushes, also known as hot flashes, are less evident among women who show a gradual reduction in the hormone oestrogen during menopause. This symptom may also be associated with reddening of the cheeks.

The intensity of hot flushes ranges from being mild to extreme hot flushes, with a feeling of being engulfed in flames. The intense heat generated might also lead to sweating, which is more evident at night, and is hence referred to as night sweats. The severity of night sweats too varies from one individual to another, with severe night sweating resulting in disruption of sleep. Women with severe night sweating may tend to be more irritable during the day and should make their sleep environment conducive to their condition by ensuring that their room is sufficiently cool at night.

Dry vagina

Menopause leads to hormonal imbalance which can cause vaginal dryness. The vagina becomes thinner and will not feel supple or as moistened as it was earlier and instead feel dry and itchy. This is one of the major reasons for a drop in sexual desire among women undergoing menopause. Though the lack in sexual desire is not permanent, most women take this to be a very difficult symptom to adjust to and speaking to one's partner about it will aid in helping the couple adjust to the phase.

Vaginal dryness may also be caused due to the consumption of certain prescription drugs for menopause or due to depression.

Menopausal women also are increasingly prone to urinary tract infection (UTI) due to lower oestrogen levels. Research suggests that low oestrogen induced urinary tract infections can be treated using oestrogen supplements to prevent recurrent UTI among post menopausal women.

Mood shifts.

Women undergoing menopause may experience a high one moment and soon after feel very low. There are two vital reasons behind the intense mood shifts; one is the hormonal imbalance while the other is the extreme fatigue faced by the woman. Treating this hormonal imbalance will improve the woman's mood and make this transition phase pleasant.

Difficulty in sleeping at night.

Though women undergoing menopause are increasingly prone to fatigue, they find it difficult to sleep at night. Tossing and turning in bed becomes the norm, with most women complaining about staying awake for a considerable amount of time every night.

Earlier, it was believed that night sweats were the reason behind the difficulty in sleeping, however, now it is evident that women experience an inability to sleep continuously during menopause irrespective of whether they suffer from night sweats.

Hair loss.

Women undergoing menopause face a lot of hair loss, which can be distressing for women as they witness the receding hairline or thinning locks. Hair tends to become brittle and dry, breaking while brushing or while in the shower.

The degree of hair loss varies from individual to individual, with some women facing greater hair loss than others. Proper treatment and care should control this weight loss to a large extent, however, the loss in oestrogen levels is the reason behind the reduction in hair vitality.

Weight gain especially around the waist.

The hormonal changes that occur during menopause reduce a woman's metabolic rate and when such women continue to eat the same quantities of food like earlier, it results in weight gain. There is also change in weight distribution, with additional weight concentrating around the abdominal region.

Women undergoing this phase should consume fewer calories or should engage in a healthy workout that compensates for the lower metabolic rate.

Changes in nail health.

Nail health is affected due to lower oestrogen levels in women undergoing menopause. The nails become brittle and break easily, resulting in poor nail health. The nail bed is also prone to infection and the nails look concave or have a spoon like appearance.

The changes that occur due to lower oestrogen levels lead to a dehydration of skin, hair and nails which necessitates increased use of moisturizers to keep skin hydrated.

Irregular menstrual cycles.

The hormonal changes associated with menopause results in delayed, absence or early periods. This may begin a few years before menopause, sometimes as early as the mid 40s and may last till menopause.

During this time, bleeding may be heavy or very little, with a person to person variation. Spotting or bleeding that lasts only for a few hours have also been witnessed. These changes in the frequency of periods are caused due to lower levels of oestrogen and progesterone.

Emotional changes during menopause.

Women undergoing menopause experience a lot of emotional changes. These changes are due to the changing hormone levels in the body, though they may be accelerated by any environmental situations that may further trigger them.

Some women exhibit varying degrees of depression, lasting for a few days to a few months. Feeling sad after a bereavement or after a trauma is normal, however if the feeling persists for many days and affects the individual's normal social behaviour, then it is termed depression. Though women have been found to be prone to depression during their 20s or 30s, menopause is another phase when depression could affect the quality of their life.

Menopausal women also tend to be very anxious due to the reduction in oestrogen levels which in turn results in lower levels of mood regulators like dopamine and serotonin. An anxious person tends to be edgy, with physiological manifestations like increased palpitations, increased heart beat and shortness of breath. Menopausal women should actively try to stay calm to overcome this situation. Some women experience intense panic attacks that can feel traumatic for the woman undergoing it and when such episodes occur too often, it is important to seek medical help.

irritability

Irritability is another common emotional change witnessed among menopausal women and is caused both due to hormonal changes and due to other symptoms like night sweats and hot flashes. Women who experience irritability tend to lash out in anger often and exhibit a general displeasure which may affect personal relationships when allowed to persist.

Pain

Hormonal changes that occur during menopause also lead to aches and pains that can cause mild to moderate discomfort. Soreness in joints or muscles affects more than half of menopausal women as the hormone oestrogen that prevents inflammation of the joints is lowered. Join pain should be treated during the initial phase as it could get worse and lead to arthritis.

Headache

Headaches are other pain symptoms faced by women undergoing menopause. Headaches can range from being mild to severe and are witnessed when oestrogen levels drop. Some women suffer from headaches just before their menstrual period when oestrogen levels are lowered and such women are at a higher risk of experiencing headaches during menopause.

Menopause can also result in breast pain among some women, the intensity varies from one woman to another but it occurs during various stages of the reproductive life of a woman and can also include tenderness and soreness of the nipple.

Osteoporosis.

Osteoporosis is a condition in which bones lose their density and become thinner. Normally, as bones wear down, healthier bone is replaced, with the hormone oestrogen playing an important role in calcium absorption. When the level of this hormone drops during menopause, there is reduction in bone mass making bones brittle that tend to break easily.

There will be increased susceptibility towards osteoporosis from peri-menopausal stage, increasing the risk for fractures. Women undergoing menopause should look after bone health to prevent osteoporosis. �Recent research has found that exercise improves the prognosis of osteoporosis even among post menopausal woman, encouraging women to lead an active life.

Though menopause usually occurs only after 45 years of age, some women experience menopause even before 40 years of age. Such premature menopause may be caused due to surgical removal of ovaries like in oopherectomy, where the ovaries are removed completely leading to menopause or it may be caused due to genetic factors. The emotional changes during premature menopause are increased considerably when compared with menopause that occurs around 50 years of age.

Gas Formation and diet

Gas, bloating and burping- causes and home remedies

When food is broken down into energy in the stomach, it results in the release of gas which can lead to a feeling of bloating. The stomach may feel full, resulting in discomfort for the individual which may also be associated with abdominal pain. This gas may be released from the stomach via the oesophagus and this condition is called belching or burping. When gas is released from the anus it is called farting.

Bloating is caused mainly during digestion and the amount of gas released depends on the type of food consumed, with person to person variation. Though some of the gas produced during digestion is consumed by bacteria living in the intestine or may be eliminated through breath, the rest of the gas has to be removed from the body as fart.

Causes:

The causes for the accumulation of gas, bloating or burping could be due to any of these reasons
� Consumption of high fatty foods, which are slow to get digested and therefore result in the individual feeling full or bloated.
� Swallowing excessive air. This may be due to increased inhalation of air while talking or because of ill fitting dentures.
� Anxiety induced stress
� Use of antibiotics that change the gut microflora
� Constipation
� Consumption of alcohol
� Poorly digested carbohydrates present in food.
� Medical conditions like Crohn's disease or bowel obstruction disorder.

Everyone generates some amount of gas on digestion but some people do not release gas, as intestinal bacteria use it or the gas is absorbed by blood and let out from the mouth. The release of gas from the anus might be associated with an unpleasant smell or noise that can lead to embarrassment. To avoid this, there are many home remedies that can be used to�control the formation of gas.

Home remedies for the treatment of gas.

There are many remedies that have been used by people over the ages and which have been found to be effective against the formation of gas. Some natural extracts that are used to manage the formation of gas have been researched upon to understand their efficiency and to determine their validity in controlling gas.

1. Drinking plenty of water. This is one of the most commonly suggested remedies and which is relatively easy for any individual to follow.

2. Ginger. An inch of ginger should be chewed regularly after meals or should be included in meals, as ginger has been found to be effective in controlling gas. Instead of chewing on ginger as a whole, it can also be consumed as ginger tea at least for 2-3 times a day. Some people crush ginger, add pepper and salt to it before adding water to the mixture and drinking it.
3. Garlic. Garlic is another effective remedy due to its pungent heating ability. They can be consumed as fresh pods or in the form of a soup. Garlic is also sold in the form of garlic tablets, but resorting to consume fresh garlic regularly will lower gas formation effectively.

4. Alphagalactosidase. In a double blinded study conducted by D Nardo G and fellow scientists and published in BMC gastroenterology in 2013, it was found that alpha galactosidase was a safe procedure for treating gas related problems. In a study published in The Journal of Experimental Botany in 2001, it was found that alpha galactosidase was found in tomato seeds. This indicates the use of tomato in treating gas problems. Tomatoes should be consumed along with the seeds to be effective.

5. Kiwi fruit extract.

Kiwi fruit

In a study conducted by scientists Udani Jk and Bloom DW and published in The Nutrition Journal in 2013, it was found that extracts from the Kiwi fruit was effective in treating individuals with occasional constipation. As longer retention of waste in the body leads to increased production of gas, the use of this kiwi fruit extract will also help in controlling the formation of gas. Instead of opting just for the extract, including a whole kiwi fruit in the diet will help in easing constipation and reducing accumulation of gas along with other added benefits that the fruit has to offer.

6.

Papaya

Scientists from the International scientific group of preventive medicine in a study published in Neuro Endocrinology Letters in 2013 found that the consumption of papaya was effective in treating digestive disorders. This indicates that regular consumption of papaya will keep digestive disorders, including the formation of gas, at bay.
These home remedies should be included as a regular part of the diet to ensure that the release of gas is no longer an embarrassment that an individual has to bear with and, instead, can enjoy the company of people with no worry about impending digestive disorders. Sometimes, severe disease conditions that are characterized by heartburn like in myocardial infarction, see here or abdominal pain like in chronic pancreatitis, see here for further details.

References:
1) Di Nardo, Olivia S, Ferrari F, Mallardo S et al Efficacy and tolerability of alpha-galactosidase in treating gas-related symptoms in children: a randomized, double-blind, placebo controlled trial� BMC Gastroenterology 24th September 2013.
2) Feurtado JZ, Banik M, Bewly JD The cloning and characterization of alpha-galactosidase present during and following germination of tomato (Lycopersicon esculentum Mill.) seed� J Experimental Botany June 2001.
3) Udani JK, Bloom KW Effects of Kivia powder on gut health in patients with occasional constipation: a randomized, double-blind, placebo-controlled study� Nutrition Journal 8th June 2013.
4) Muss C, Mosgoeller W, Endler T Papaya preparation (Caricol�) in digestive disorders� Neuro Endocrinol Lett 2013.