Brain fog reddit. but it felt separate from my sinus issues.

• Brain fog reddit No brain fog and you might even get a lil buzz :) Wish I could get high everyday but the next day I always feel like a zombie. My son had some brain fog days beginning in teens, early 20s chalked it up to late nights studying or difficult coursework or late night gaming. I felt the exact same way you did with been struggling with severe morning groginess and brain fog for years. I broke down in tears in his office while describing my brain fog. I feel slow, unable to concentrate, and become semi-mute in stressful situations. I have wanted to try to get high the day before work and try to just get up early to workout/meditate to try and mitigate the brain fog lol. Sep 25, 2024 · Carbs are your friend. I’m a nurse who is now in a more admin role and I can’t believe how much my brain has deteriorated in just a year. "The brain needs sugar from healthy carbohydrates to function. Not this time. I consider myself slender and I eat quite healthy foods but I still consume gluten and dairy products. Brain fog will go away once after the anxiety and depression set in. some examples: Allergies, Hormonal imbalances, Hypothyroidism, Mold Exposure, Sleep Apnea, etc, etc. ) and may require medication or other interventions Fatigue and brain fog could be symptoms of too much ammonia in your system. But also consider high fodmap foods, not all of which will bother you but could. But if I really try to occupy myself with something I'm interested in, it will usually override After med school I went into psychiatry due to my struggles with anxiety growing up! In college and a bit after the dreaded BRAIN FOG was the worst aspect of it. Mine first head pain at 25. Both long-term and working memory are affected, so even having a basic conversation is a difficult and stressful task. Add cardio and sunshine. I have just about every low T symptom there is (and low T) and will be starting TRT soon. Over the course of the past year, I've started to experience significant bouts of brain fog while going about my life. I'll update the post every time someone adds something different. We would like to show you a description here but the site won’t allow us. Hope that helps but I do recommend you to read easypeasy book r/pmohackbook it’s crazy. Brain fog is often just down to a lack of blood-flow within the brain, whether it's caused by inflammation or something else. I could no longer take the brain fog, constant fatigue, additional inattentiveness and feeling extra oblivious/forgetful, and the worst of all: lack of motivation for someone who is naturally motivated. It got significantly better after week 2 of being nicotine free (3 weeks of being vape free). then one day, i relapsed and nothing happened. Remove these foods from your diet immediately to get rid of brain fog Dec 25, 2024 · An ADHD brain is a sleepy brain. MY SYMPTOMS: My primary symptoms are post-exertional exhaustion and brain fog. I make sure to take it with plenty of vitamin D3 and K2 (10,000 IU). Based on my personal experience and reading others' posts here is what I narrowed it down to. i switched to zoloft about 3 months ago and my Magnesium balances estrogen and clears brain fog, lowers anxiety and improves sleep. Archived post. Brain fog seems to be slowly improving but still remains, unfortunately. If you notice brain fog specifically after high histamine foods, then that's for sure something to investigate. B12 really helps wake up my brain. Magnesium works with B vitamins and D3. Than for about 4 days I 'was in heaven' - I had an overwhelming sense of well being and calmness, no racing thoughts, no trouble concentrating, no brain fog, even reasonably normal energy levels. But my main problem is terrible brain fog which completely affects my memory to the point where I'm constantly anxious. Best bet is to lower your dose until you feel better, then slowly work your way back up (weeks or months). They were fun, but no improvement of symptoms therapy, which didn’t help either. So now I write down every thing, everywhere, multiple times, tiny things I never would have dreamed of before. Let's create an exhaustive, definitive list. the good news is that inflammation can be reduced. b1 deficiency is famous for creating brain fog and inflammation as well as wonky immune system and a buncha other potential probs. I just hit 94 days and the fog has only been gone for like a week or so. hello people. The main symptoms were inability to think critically, difficulty remembering words and putting sentences together in a conversation etc. because i was trying my best to stop bit i kept relapsing. for the last 6 months, I've been experiencing brain fog and I think that was a symptom of long covid I got in December/January that's just passed. Alpha brain waves have been correlated with increased attention and calm alertness and focus. I felt dizzy and disoriented. High surface area oatmeal and improper storage/lack of airtight packaging could make a prime situation. 5 teaspoons of ground psylium husk stirred into a glass of water has proven miraculous in alleviating chronic inflammation. I dunno. Meditation has become my best friend for two reasons: firstly, stress and living in your head makes the problem worse. Then after a month, I had no more brain fog. Lately the brain fog has reared its head again (i’ve been stressed which doesn’t help) and I’m wondering what I can do to alleviate it. For the sake of clarity (pun intended), I define brain fog as almost mental intoxication, of sorts, accompanied by a spacial feeling and the inability to think clearly - think the mental portion of intoxication from alcohol. then i cut wheat gluten and dairy products and that helped in many aspects. Also I suggest cardio so It helps your blood flow and directing more oxygen to your brain. I've been changing up my diet to have less refined sugar and carbs and more protein. I have the depression brain fog side of things where everything is empty and the anxiety racing thoughts where all I can think about are things that don’t even really matter but my brain says they matter right now all at the same time and why can’t my brain pick a happy medium. So ive recently done an elimination diet to figure out whats causing my brain fog and poor cognition. I didn't eat much of any carbohydrates (Only a carb meal every fifth day to replenish glycogen) for six months and one day I decided to throw down on six bottles of smirnoff. The male side more daily brain fog, less pain, the female side, less events and more pain. my doc recommended 2000IU (i was only taking half that in my daily vitamin, so i added an additional 1000IU pill) — it’s been about a week and i’m starting to nah, covid long hauler's syndrome, but brain fog is a little more universal than all the different reasons you can experience it. It went from helping to me feeling shitty when the brain fog caused me to not stay on task but allll over the place (even with adhd meds). Ok so this did end for me. Go 👇 1)Overstimulation by gadgets and Internet. Jan 7, 2022 · Brain fog is a term for mental fatigue and cognitive impairment that can be caused by various diseases, infections, or stress. NAC cut brain fog for me probably 50% at its best and 20% at its worst. 5 grams to sometimes 5 grams now. personally I find guided meditations the best to avoid getting caught in an efforting spiral. One of these frequencies is alpha. Don’t worry— it gets better I promise. That said, yes, brain fog is absolutely a thing. it gets better! i'm 20f and taking zoloft for similar reasons as you. i first ruled out poor quality coffee, that helped abit. Please share what caused yours if you know. I was on Wellbutrin for a total of 9 months and just got off of it about a month ago. Dizziness from the low dopamine was intense at times. Any suggestions on a type of protein powder that won't increase my brain fog? During my assessment, my psychologist confirmed that brain fog and fatigue during the day is very normal, in fact, it was one of the main questions in my questionnaire. Before I got back into running seriously I was just weight training. Far out theory - mold toxicity. I was taking 1 mg at night but now take 1 mg in the morning and 1 mg at night. Eating more calories won't help with this - you need more carbs. I feel less exhausted and foggy in general. As expected, the first 4 weeks I had a paradoxical reaction - lethargic, stronger brain fog and somewhat anxious. Hard to say if it helps with brain fog exactly but it definitely helps with energy levels, especially if some of that exercise is outside. But in this case, Brain fog is quite intangible. Even 1% fat milk causes brain fog. Done sleep studies and blood tests (only high creatinine and familial cholesterol). I am currently at 30mg. Reply reply More replies Brain fog, difficulty finding my words, lazy or unmotivated, inability to stop eating everything in sight, taking midday naps after I’ve had a full 8hr sleep. Absolutely worth trying. Anyone that drinks a lot absolute SHOULD supplement with a LOT of b1. I did use vitamins but to no avail. And while it has reduced my brain fog, any effects on motivation are gone. It is definitely not a “pushy” feel. Or at least pick one. 5 - 60mg without any success, the fog never goes away. UPDATE March 2023. The term “brain fog” it’s an umbrella of symptoms, disorders and diseases that can improve with a “quick fix” but will come back stronger. I have high reason to believe that the modern food diet is extremely poor and consists of many foods that cause high levels of inflammation, which are the main cause of brain fog. I find myself making lame jokes about my memory and brain fog, but it’s embarrassing. During the headache I always have brain fog and confusion, like I don't have access to my brain. I was taking the Wellbutrin to help with my anxiety, depression and adhd but all of the side effects made all of those issues worse. I'm 21, lift weights 5x a week, eat generally well and high protein, take daily vitamin d, omega 3, zinc, magnesium. I'm also under the impression that all of my mental health issues (and likely most of us here) are due to the ultra processed garbage food of the standard American diet. It always happens at least 10 days before my cycle. Iron supplements coupled with vitamin c helped the migraines and brain fog a lot, but the other symptoms really bothered me (and at least once the brain fog caused me to leave some water running and flooding the basement and that was my breaking point where it was like “Ok i really need to figure this out, this can’t just be the anemia Yes, there are several things you can do to reduce brain fog quickly, even without coffee: Hydrate: Dehydration can cause brain fog, so drinking plenty of water throughout the day can help you stay alert and focused. when I wake up very late during the weekend instead of the usual 7:30am) My broken brain thought it's the withdrawals, but now I think I have wet brain, I couldn't remember anything, I was in terrible brain fog. Just asking because you didn't mention weight loss. This is a dose of about 2. Brainfog is a form of cognitive impairment which itself is a symptom of one or more conditions, ranging from a mild, to debilitating severity. Tight neck muscles can be an indication that you have upper crossed syndrome which means that you cervical curve is off and if that's the case, brain stem compression, obstruction of blood flow through vertebral artery, and obstruction of cerebral spinal fluid are all things that can contribute to brain fog. Getting the right diagnosis literally changed my life! Getting the right diagnosis literally changed my life! I had major productivity problems because I had internal energy barriers that weren't visible from the outside & constantly got glossed over by medical professionals. Or it could be The brain fog has been a struggle. yes! especially during prodrome and postdrome I get depressed, fatigue, and tons of brain fog but it all feels a little bit off from if I had them normally. Which is hard since whenever I feel brain fog, it's really all I can think about. i was panicking because i was stuck with the brain fog. Starts with brain fog then one day, a painful event or not if it's these silent migraines. On top of being sick, I had horrible brain fogbut it felt separate from my sinus issues. I've been on 30mg mirtazapine for quite some time now and was wondering if anyone has been able to get rid of the brain fog/cognitive impairment that comes with it. It didn't begin daily until 22 then his first painful event at 23. In my personal experience though, what I thought was brain fog from low calories ended up being brain fog from low carb. Could try 500mg-1g of nicotinic acid extended release, that form of niacin combines with the ammonia in your system to form niacinamide, and thus helps remove the excess ammonia from your system. I spent decades wrestling with brain fog & fatigue and it was just awful. I recently started drinking smoothies to try to get in more stuff people say might help my brain fog (eg berries, kale, chia seeds) by reducing inflammation. I have found that distracting myself helps. Carbs/sugar create their own sort of "brain fog" alongside the blood sugar high, so when you drink liquor it cuts through that brain fog. i had vitamin D deficiency that wasn’t crazy low, but low enough to cause CRAZY brain fog. Since starting Concerta, I only struggle with brain fog when my sleep wake cycle is disturbed (e. I don’t take it everyday. -it usually takes weeks/months for the brain to re-set from nicotine addiction -thinking of nicotine as "self-medicating" - the underlying symptoms will surface (low mood, poor executive functioning, etc. I have a histamine intolerance, but I also have sibo and I think brain fog might be more to do with that. I’ve been on Lexapro for over a year, and I started tapering off yesterday. My brain fog prevent me from having a productive career and enjoy my life. So it's quite difficult. But if I warm it up to add into coffee, it has to be skimmed milk. Have you considered that the brain fog could be due to deficiency of either magnesium or something else? I also got better sleep with 350 mg but felt groggy during the day. I am suffering with brain fog, a pressure that is likely inflammation in my brain and lack of blood flow and for now there… Are you clenching your jaw too tight, I noticed recently that I might have TMJ, clenching my jaw causes a left burning tension headache since my left jaw is in pain anyway, my headache/ brain fog gets really bad after eating or getting stressed out, try an experiment of clenching your jaw for 5 minutes, if you get pain or headache, then it could be a jaw-related disorder good luck, I have been struggling with brain fog for about 4 years. Recent problems/developments: I'm curious to hear how others experience brain fog associated with me/cfs since the term is a somewhat subjective mix of cognitive and physical symptoms. I also developed dizziness and hives. I'd like to add in a little bit of protein powder. So I try to take breaks from it. Brain fog is just the cusp, the vertebrae in the neck or directly connected to Many organs throughout the body, if this issue is not corrected you can develop a series of other problems like balance problems, vertigo, TMJ, depression, tinnitus, asthma, sinusitis, eye pain, and neurological conditions. New comments cannot be posted and votes cannot be cast. Other users share their experiences, tips, and suggestions on nootropics, supplements, diet, and lifestyle changes. UPDATE July 2023. ugh - So then either I catch them and need to apologize or someone else Brain fog is my biggest nemesis in depression because it makes it impossible to get anything worthwhile done if I do find the motivation. Your brain produces alpha waves when you meditate So the binge drinking plus shxt food probably created severe b1 deficiency as it often does. , 1958)» Its even worse when he talks about specific exercise he just adverts for things that are just stupid «Fuzzy thinking and mood swings. Chronic fatigue and brain fog. Huge mistake. I’ve had cognitive issues on Lexapro the whole time—my memory is worse, I have a hard time concentrating, my mind is nowhere near as sharp as before the Lex. Try it. we're likely feeling the exact same symptom, just different underlying cause. It’s gotten a little better since my labs have normalized. meditation does tend to reduce inflammation and thus brain fog imo. I’ve also noticed many people with brain fog tend to have problems with addiction and/or binging which neuroinflammation has been proved to worsen. Mindfulness (not the general mantra or the 5mins breathe thing these folks do), I mean open eyes being present. I take it as needed. But Finasteride potentially inhibits allopregnanolone by quite drastic levels and in susceptible people this will cause issues. I started taking multivitamins and try to limit sweets/ junk food. It feels like I'm living in a haze or sleep walking like my brain is not fully awake at any point. Same shit happened to me bro I’m down 25 pounds in three weeks but I feel fine I had brain fog too I was really over weight tho for my size and height my brain fog hit bad the second week until I started consuming liver idk maybe that’ll help a lot of beneficial vitamins in their. Could be the way the oats are stored either by the company or in your house allowing for mold growth. JUST WENT THROUGH THIS. If you can’t go to a doctor for whatever reason, do your own research into symptoms of low b12 and if you feel as though your symptoms align then look into getting a b12 supplement and see if your Definitely. It's the perfect supplement for PMS and brain fog. It’s inflammation in your brain making you feel like this. and whenever i relapsed, the brain fog would disappear. Indeed, the human brain consumes approximately 20% of the glucose-derived energy (5. For me, brain fog is my most debilitating or most difficult to manage symptom. You just need to sleep as much as possible for like 90 days. Side note I did have a brain tumor that I found out had been causing a bunch of the fog and Vision issues. I forget my address, what I was about to do, where I just set something down. Common symptoms of mold toxicity include depression, anxiety, attentional problems, brain fog and insomnia. I have not seen any signs of brain fog creeping back. Focusing on anything was also a struggle. - Brain fog - POTS symptoms - Shortness of Breath - Stomach burning - Stool changes - acid reflux - neck pain - headache - blurry vision - light and sound intolerance - lightheadedness - muscle weakness - unrefreshing sleep - spot numbness - swollen lymph nodes - crying outbursts - Postnasal Drip - Sinus aches - Fatigue - Nausea - Imbalance So I developed chronic brain fog 1-2 weeks after moving into a new apartment. Only do it once a year. 6 mg/100 g of brain tissue; Erbsloh et al. Whether brain fog comes with the depression or the finasteride is unclear. I've been on Lexapro since feb 2020. I was eating probably around 150ish grams of carbs, mostly from fruit, honey, and sourdough bread. However, if in extreme pain this is less noticeable (still there tho). Oh I'm not saying that it's not related to thyroid, I just haven't seen a correlation between TSH, T3, and T4 levels and brain fog. You could give it another week or two to see if the brain fog subsides, but be prepared if it continues. 115 votes, 200 comments. The worst part is I typically don't realize the mistakes/errors I've made until my 'brain fog' has lifted the following week. Could be either though, everyone is different. Zinc and omega 3s are also very important. and for nearly a year now i still have it. I certainly couldn’t drive a car in that time. It does work within an hour to eliminate brain fog. Today I have very very minor brain fog on occasion. I feel like whenever I wake up my brainfog is at its highest baseline level (as in no other factors like aclohol or stress adding to it). g. Inflammatory foods will trigger brain fog so better to leave it out entirely. Mine started to subside 2 weeks after covid stopped. I mostly go for beef liver or energy drinks with b12 (which is horrible i know) but if not its a fog. Most people have been sleep deprived for so long, they're no longer aware of it and it comes across, as you might put it, as "brain fog". I am not a doctor, and this is not medical advice. It has helped somewhat for me. I can drink a glass of whole fat milk without any issues. If it’s causing fatigue and brain fog it’s killing something. And when I would get some relief from sinus stuffiness, the brain fog continued unabated. i can't remember if i had it before the lexapro or not, but i noticed signficantly worse mental clarity the longer i was on it. Very fortunately, I avoided shortness of breath Excess Magnesium reduces levels of Copper and Copper is essential for helping supply oxygen to the brain. After endless visits to doctors saying that there’s nothing wrong even though some days I was sick in bed, I finally had a thought it could be mold. im still trying to Aug 22, 2024 · I have found similar. I also get irritable and impulsive, maybe because of a lack of executive function. My brain fog was so bad I could barely focus my eyes. But I have to say, the effect of Guanfacine is dramatic. He gets mixed feedback and questions from other users who share similar or different experiences. But after 5 months when my judgment started to be a bit better, I started researching and started the vitamins, went to a doctor but he just dismissed it and gave me GABA medication. i used to have brain fog whenever i stopped vaping. During all my brain fog flares, I notice my thyroid aches/hurts. If I start to feel the brain fog, then I’ll take a couple weeks Here is the 4 pillars of my brain fog: Egg yolks, fat in dairy, fat in meat: Warming these foods makes significant effect on the level of brain fog. when i had the brain fog i found that trying to keep busy helped, even if it was just doing the dishes or going to get ice cream with some friends. hang in there!! I felt worrying symptoms (brain fog, extreme lethargy) and sought help from my doctor who did a blood test and found my b12 levels to be low. Endocrine disfunction. basically disfunctional until 1-2 pm. I’ll look into the supplements you recommended. The brain fog and depression I got was ridiculous. but i was still felling this sort of "post breakfast haze", like i felt like i could go back to sleep but in a weird way its hard to describe your brain produce certain brain waves a different frequency bands. Brain Fog is a means of escape for the brain, just like taking alcohol to avoid your true feelings. I had it removed in 2021 and a subsequent surgery in 2022. But I suspect there's an absolute correlation between anti-thyroglobulin antibodies and anti-thyroid peroxidase antibodies and brain fog/inflammation. Has anyone switched to another med that lessened brain fog? For the past 6 months I’ve been taking creatine on and off, I’m taking half a teaspoon a day but no matter if I take it for a couple of weeks or just a day , I still get brain fog. Brain fog, unable to pull out words that I need to say and more. The brain must be low on glucose as well as oxygen in these cases. If you really want to take the edge off, just have 1 beer. Guanfacine has almost eliminated brain fog and dizziness. i didn't feel improvements until about 2 months in, but the brain fog does go away. I've tried different doses, from 7. It's usually not noticable when I'm still lying in bed, but 5-10 minutes after getting up I can already feel the onset of 4-5/10 brainfog. Every time it does I feel like I’m falling back into severe depression which naturally makes me worried. Melting cheese is a big trigger. meditation really helped me too. Work up to 3 miles. 56 Ideas to try to cure brain fog. It didn't fix it immediately, but over time symptoms have improved. Low blood flow to the brain seems to be part of the cause of brain fog. Work was a challenge, class was a challenge. Others can have a TBI from an accident then this triggers a migraine brain. Smoothie is really the best method to eliminate brain fog. I really don’t think this is just my mental health, but I don’t doubt that it tanked because of the brain fog. The brain grows in volume until 12-13 then continues to grow more neural connections rapidly until 25. At the end of the day, brain fog/derealization/cognitive dissonance can be to a LOAD of different things - but when it's due to anxiety it's especially bad. I'm on quite a few drugs that famously do cause fatigue and possible brain fog, so I know that a potential neck problem may not be the only/main contributor. I didn’t notice any brain fog while vaping… but the first few times I tried to quit cold turkey I had AWFUL brain fog. tl;dr: Taking guanfacine 1mg daily as prescribed for four weeks has alleviated 90% of my brain fog symptoms. UPDATE 09/24/18: About 30 days in. . a few psilocybin trips hoping the brain fog was caused by depression. If I forget my dose, I have brain fog. I saw an ENT and got a CT scan, which showed a lot of inflammation. I start catching my mistakes - which shouldn't have happened or regularly would have been caught before they happened - hello my brain is back on. The brain fog comes and goes now rather than being completely persistent like before, but it's still an ongoing struggle. I am still dosing daily, and the effects have persisted. As we all know, there are countless possible reasons for brain fog. Not nearly enough. For me the combination of a half teaspoon of Triphala in warm water, followed 30-60 minutes later by a 1. A user on r/BrainFog subreddit posts how he solved his 20 years of brain fog, fatigue, anxiety and other symptoms by stopping cracking his neck and seeing a chiropractor. this review is not going to be perfect because anecdotal accounts are never perfect and one should do their own research about the compounds that they are going to injest even when prescribed by a doctor. Though I'm still tweaking my diet for potential food sensitivities. My dr isn't sure if it is the COVID or not, but I'm guessing it could be the It's hard to pin point the source of your "brain fog" without know more about the specifics of your health, so I'm going to suggest the following, since it has a 40% chance of being right: you need to sleep. UPDATE December 2023. i had brain fog and forgetfulness ("goldfish brain") pretty badly on lexapro, which i took at 10 mg for anxiety & depression for 8 months. Have you actually lost weight? If not, you weren't eating under ,ain't enhance. It's a very good elimination tactic. My guess is nutrition is the biggest one to optimize to address brain fog though. If I take it enough in a short period of time (ie: twice a day as instructed), then about 2 weeks in I’ll start getting the brain fog. B1 is also very low in many people with brain fog and all the other B vitamins are crucial as well - B6 actually is used to treat PMS in studies. My brain works at about 15% capacity off medication, and it takes me much longer to process literally everything. But in the ends, the brain fog is a good sign - a sign that your body has burned all the carbs and is scratching around for food. Sometimes it's just a bad car accident with whiplash. brain fog is typically caused by inflammation, which unfortunately can be caused by many things so it can be hard to sort out. I gave up on quitting twice because I couldn’t accept having brain fog for either of those responsibilities Not having the super intense fog and blurred and mood swings around my migraine almost makes me feel like i have my life back. I can’t concentrate on anything, my processing speed is super slow, I forget words and can’t find the right word to say, my short term memory is bad and I can’t find any motivation. Since I started taking it every evening, my moo If you’ve had brain fog for a long time, try 200mg of 5htp on an empty stomach. This subreddit exists to serve as a community support group to keep eachother strong on the journey through discovery (of cause) to recovery, as well as to serve as a congregation of community brainstorming & useful resources. Some people say that the hyperactivity and distractibility symptoms are a desperate attempt by the brain to keep itself awake. I find it interesting you asked this as I've been experiencing a lot of brain fog and cognitive functioning issues. For three months after starting my new job I had been suffering from excruciating pain in my sinus region, and dizziness whenever I would turn my head. We welcome brainfog of any Dec 16, 2024 · A user asks for advice on how to overcome brain fog, a common symptom of fatigue, stress, or brain injury. make sure to get a blood panel done and check your vitamins. Learn about the possible causes, symptoms, and treatments of brain fog, including medications, therapy, and lifestyle changes. Get further testing for all of the above if you want to find out exactly what’s causing this. I increased doses to 20mg june 2020 and again this February after having COVID in January. Time spent in that state is the time your body is using to re-adapt to fat burning, and it'll disappear as you keto-adapt. When I started to run again for the first few weeks I didn't really bump my carbs. it got worse as time went on. The medication that helped me the most with brain fog in order of effectiveness: 1- low dose abilify ( very substantial improvements but stopped working after two months) 2- Ritalin: can only use this sparingly otherwise will crash hard, also need to rest well after each use For me, I notice it’s sort of build up in my system though. I tried the injections before as well and they work pretty well too but the compound in them is problematic. Move your body: Physical activity can help improve circulation and oxygen flow to your brain, which can help reduce brain fog. but nonetheless it does get better. So 2 weeks after the brain fog first started (which for me was right after I had the virus, not during). Improved my diet, quit drinking completely for a year, now taking iron, magnesium, and vitamin d supplements, reduced sugar. qmuhtr kisbqyr wtyiat asb dpidl rgzu bdh qubnr opzrl rwxuz xbyjt mehgz kkyxd kcjoe taqfqym