Overgangsalderen er en periode i kvindens liv, der begynder, når der er gået mere end et år uden menstruation.
Af Montserrat Farré Hernández
De fleste kvinder kommer generelt i overgangsalderen, når de er mellem 45 og 55 år. Kvinden vil blive udsat for en række fysiologiske og hormonelle ændringer, som manifesterer sig i større eller mindre grad med forskellige symptomer.
Hvad sker der med hormonerne i overgangsalderen?
I starten plejer niveauerne af follikelstimulerende (FSH) og luteiniserende (LH) hormoner at være højere end inden overgangsalderen, da de forsøger at inducere follikelproduktion i æggestokkene. Faktisk bliver FSH brugt som en markør til diagnosticering af overgangsalderen. Måske er det naturen, der forsøger at kæmpe for retten til at kunne skabe flere børn? Det ved man ikke.
Østrogener fortsætter et progressivt fald, indtil der opstår en østrogenmangel på grund af æggestokkenes aldring. Men det kan ske, at der kan være nogle sekretioner fra en isoleret follikel, så der kan forekomme udsving i østrogenniveauerne (1).
Den vigtigste kilde til østrogener i overgangsalderen opstår ved at omdanne androgener til østrogener, især i binyrerne, med en proces, man kalder for aromatisering.
Der vil også være en betydelig nedgang for væksthormonniveauer, IGF-1 og IGFBP, der fører til den såkaldte somatopause, som bidrager til reduktion af muskelmasse og knoglemasse, samtidig med at den centrale adipositet øges, hvilket betyder, at det er helt naturligt, at kvinder øger deres fedtlag i denne periode (2).
Fysiske og psykiske ændringer
Næsten alle ændringer finder sted som en konsekvens af østrogen-, androgen- og somatogenmangel, der manifesterer sig på forskellige måder:
- Huden bliver mere tør og tyndere
- Humørsvingninger forbundet med stress og angst
- Mindre libido
- Tørhed i urinvejs- og vaginalslimhinder, som giver højere modtagelighed for infektioner
- Svedeture, som er pludselige store varmefølelser i overkroppen, der kan vare mellem 30 sekunder og fem minutter
- Osteoporose (knogleskørhed). Tabet af knogletæthed som en konsekvens af et progressivt (fremadskridende) tab i mineralisering
Kropskompositionen ændres også. Østrogener var de hormoner, der havde ansvaret for at kontrollere fedtlagring, hovedsageligt på det subkutane niveau, og især omkring hofterne. Og når østrogenniveauet falder, vil fedtsyrerne lagres omkring maven i stedet for at blive fordelt over hele kroppen.
Denne placering af fedtlageret omkring maven fører til en ændring i fedtstofmængden i blodet, som vil øge risikoen for hjerte-karsygdomme. Der sker en stigning i lipoproteiner med lav densitet, såsom VLDL, LDL og triglycerider og et fald i lipoproteiner med høj densitet, såsom HDL. Sagt på helt almindelig dansk vil der være en stigning i det ”dårlige” kolesterol, uden at du har ændret på dine spisevaner. Det er altså udelukkende en hormonel virkning.
En anden konsekvens af aldring er tab af muskelmasse, som er det største metabolisk aktive væv. Det vil også betyde, at den basale metabolisme vil blive nedsat. Du har ganske simpelt sværere ved at tabe dig.
Det bliver sværere at udnytte kulhydraterne i din mad
Der vil ske ændringer i glukosemetabolismen. Det kan skyldes en modstand fra det perifere væv mod optagelse af glukose og/eller et fald i insulinreceptorer. På samme tid sker der en mindre effektiv insulinproduktion.
Evnen til at mobilisere lipider nedsættes, hvilket betyder, at de nemmere samler sig i blodet, fedtvæv og det perifere væv. Alt dette øger risikoen for atherogene processer i blodkarrene (man får problemer med kolesterolet), udvikling af insulinresistens og dermed inflammatoriske processer i kroppen.
Alle ovennævnte ændringer forårsager en stigning i vægten, og hvis der er fysisk inaktivitet, er det forbundet med en øget risiko for metaboliske sygdomme som type II-diabetes eller metabolisk syndrom.
Aldring er uundgåelig, da det er en fysiologisk proces, der forekommer naturligt i kroppen som en konsekvens af alle de processer, der finder sted kontinuerligt. Vi skal ikke nægte eller bekæmpe denne naturlige proces. Det bedste vi kan gøre er at forstå, erkende og acceptere det på en positiv måde, så vi kan gøre det til en mere harmonisk og behagelig proces og en udvikling af vores liv. En tilpasset kost og træning vil hjælpe dig og gøre en stor positiv forskel i denne periode.
Kost i overgangsalderen
Da der er et fald i det basale stofskifte og mange gange mindre aktivitet, vil energibehovet falde. Nogle forskere estimerer en reduktion på fem procent pr. årti.
Proteinindtagelse
Proteiner vil være det vigtigste næringsstof på grund af deres strukturelle funktion. Proteinindtag i denne periode øges for at kompensere tabet af muskelmasse, nedsat absorption (optagelse) og genbrug af aminosyrer.
Indtagelse af 1,5 g/kg/dag (3) har vist sig at være gavnlig for at opretholde muskelmasse, der skaber en forbedring i den fysiske funktion. Endvidere viser nogle undersøgelser, at det højere forbrug af protein, D-vitamin og calcium har en synergistisk effekt på absorptionen af calcium i knoglen, hvilket reducerede tabet af knoglemineralisering (4). Med andre ord: Spis flere proteiner, træn mere, og sørg for, at du får nok D-vitamin, så du kan få tilstrækkeligt kalk ind i knoglerne.
Kulhydratindtagelse
Det anbefales, at kulhydratindtagelse er minimum 130 g/dag (5).
Gode kilder til kulhydrater til denne periode er især grøntsager, frugter og bælgfrugter. Disse er grove kulhydrater og vil give en langsommere tømning af maven, som giver en længere følelse af mæthed, stabile insulinniveauer og har et godt indhold af kostfibre, der vil kompensere for nedsat tarmmotilitet.
Ud over det er disse fødevarer rige på vitaminer, mineraler og antioxidanter, som alle er til gavn for din organisme.
Fedtindtagelse
Fedtstofanbefalinger er 30-35 pct. af det daglie kalorieindtag. Men vi er interesseret i de gode fedtstoffer, hvor der er et højt indhold af essentielle fedtsyrer, især omega-3, men også omega-6 i en god balance.
Indtagelsen af disse essentielle fedtsyrer i en god balance vil hjælpe mod de inflammatoriske tilstande, støtte hormonsystemet og forbedre lipidprofilen.
Med hensyn til fødevarerne er det en god idé at vælge dem, som forebygger og hjælper til at nedsætte den højere risiko i denne periode for hjerte-karsygdomme, metabolisk syndrom, stigning i vægt, knogleskørhed og humørsvigninger.
Fødevarer, som er interessante
Alle friske frugter og grøntsager, især grønbladede grøntsager om foråret og sommeren og rodfrugter til efterår og vinter. De er alle meget rige på vitaminer, mineraler og antioxidanter.
Gode fedtstoffer, især ekstra jomfru olivenolie, koldpresset rapsolie, nødder, frø, fede fisk, som støtter hormonsystemet, og især omega-3 plejer karvæggene. Dem finder du flest af i fisk og omega-3-produkter baseret på alger.
Sesamfrø, mandler, sardiner i olivenolie, broccoli, grønkål, hvide bønner, kikærter, som alle er gode kilder til calcium.
Fuldkornsprodukter, som havre, bælgfrugter og nogle frø, såsom chia og hørfrø, er alle rige på opløselige fibre, som begrænser reabsorptionen af kolesterol udskilt med galden og derved fremmer en bedre anvendelse af endogent kolesterol til syntesen af ny galde.
Fødevarer rige på phytoøstrogener, såsom sesamfrø, soja, bønner, kålfamilie, jordbær, abrikoser, grønne ærter. Phytoøstrogener har en lignende molekylær struktur til kvindens naturlige østrogener og kan derfor hæfte sig til østrogenreceptorer i kroppen. På den måde hjælper de til at balancere og kompensere på det naturlige fald i østrogener i overgangsalderen.
Æg og fede fisk indeholder lidt D-vitamin, men den primære kilde er solen. D-vitamin er vigtig for calciumoptagelsen, inmunforsvaret og humøret.
Råvarer, der passer godt på leveren, som bitre urter og grøntsager, såsom rucula, julesalat, mælkebøtte og dem, som er rige på svovl, såsom løg. Leveren er ansvarlig for den største del af østrogenudskillelsen og for lipidprofilen, altså fedtsammensætningen i blod og væv.
Det, der skal undgås
Især transfedtsyrer, som øger risiko for hjerte-karsygdomme. De findes især i forarbejdede produkter såsom kiks, kager, færdigretter, osv. Tjek altid ingredienslisten, når du køber ind, men de er heldigvis forbudt i Danmark i dag. Men det er stadig de dårligst tænkelige fedtstoffer, der bliver brugt næsten overalt i færdigretter.
Sodavand og alle sukkerholdige læskedrikke, da de indeholder fosfor og sukker, som øger udskillelsen af calcium.
Raffineret sukker, af samme grund.
Pas på salt, da for meget salt øger blodtrykket og dermed øger risiko for hjerte-karsygdomme.
Alkohol og rygning, som ikke er gavnligt for kroppen og belaster den.
Raffinerede produkter, da de ikke indeholder nogen af de interessante næringsstoffer, vi har beskrevet ovenfor.
Eksempel på en dagskostplan
Morgenmad
Grøntsagsjuice med en gulerod, granny smith æble og citron (ingefær, hvis du kan lide det)
2 skiver koldhævet fuldkornsspeltbrød med avokado, tomat og et blødkogt æg
1 appelsin
Frokost
Stor salat med frisk rucola, julesalat, løg, afkølede kogte kartofler, valnødder, belugalinser eller hvide bønner, kapers, rosiner, grønne oliven. Dressing af ekstra jomfru olivenolie, æbleciddereddike og en lille smule sennep. Spis så meget rucola og julesalat, som du har lyst til.
1 æble
Husk vand
Aftensmad
Squash og gulerodsuppe med sesamfrø
Dampet laks med asparges
Yoghurt naturel uden tilsat sukker
Husk vand
To go-snacks
Frisk frugt eller grøntsager
En håndfuld mandler
Grøn te eller urtete
Fysisk aktivitet og træning
Fysisk aktivitet og træning er uden tvivl nødvendigt og har mange fordele:
Forebyggelse af knogleskørhed: Styrketræning favoriserer en tilstrækkelig mineralisering af knoglen og gør den mere modstandsdygtig over for knoglebrud, da den stimulerer knoglen til at forblive aktiv og med en stærkere knogletæthed (6).
- Både konditionstræning og styrketræning favoriserer tab af visceralt fedt og reducerer risiko for hjerte-karsygdomme. Dette gøres gennem forskellige metaboliske ruter, som på den ene side forbedrer lipidprofilen (forøgelse af HDL og faldende LDL), og på den anden side sænkes den inflammatoriske tilstand. Med alt dette vil blodtrykket også sænkes, en sygdom, der ofte findes hos kvinder over 50 år, som også er en vigtig risikofaktor for hjerte-karsygdomme.
- Forbedrer den metaboliske aktivitet: Fysisk træning medfører en række fysiologiske og metaboliske tilpasninger, der øger det oxidative potentiale, som favoriserer stofskiftet for fedtstoffer og kulhydrater.
- Det forbedrer insulinfølsomheden, da det perifere væv, især muskler, har brug for en tilførsel af glukose for at få energi. Af denne grund øges følsomheden af insulinreceptorer og dermed en bedre optagelse af glukose ind i cellerne (7).
- Forebyggelse og forbedring af urininkontinens: Øvelser i bækkenbunden har vist sig at forstærke bækkebundsmuskulaturen, der er direkte involveret i kontrolprocesser i blærens sammentrækning.
- Træning øger niveauer af endorfiner, dopamin og serotonin, to neurotransmittere, som vil give dig en følelse af velvære. Når du træner, føler du samtidig, at du gør noget godt for dig selv, og det vil give dig glæde og en mental pause i de daglige tanker.
Hvilken styrketræning?
Styrketræning er især anbefalet, da den udgør den mest intensive og effektive metode til at opnå alle de fordele, som er beskrevet ovenfor.
Ifølge nylige undersøgelser som Ball et al. 2016 (8) anbefales minimum 150 minutters fysisk aktivitet om ugen for at opnå en beskyttelse mod hjerte-karsygdomme, da det viser væsentlige forbedringer i lipidprofilen, kropskomposition og blodtrykket (9).
Der er også studier, som viser, at styrketræning hos menopausale og postmenopausale kvinder med relativt høje belastninger og en hurtig hastighed i den koncentriske fase viste signifikante forbedringer i osteopeni-markører, dvs. de viste en forbedret mineralisering og knogletæthed såvel som knoglebrudsresistens (10).
Det anbefales at arbejde med relativt høje belastninger (> 65 pct. 1RM eller højst 12 gentagelser pr. serie) og udføre løft med maksimal hastighed for at opnå den højeste effekt. Hver femte til ottende uge er det en god ide at bruge én uge til at give den maksimal gas på al træning og derefter arbejde med lavere belastninger de andre uger, omkring 50 pct. 1RM.
Tal med en træner om at få målt din 1RM.
Styrketræning træner også din kondition, da det hårde arbejde kræver rigtig godt med ilttilførsel til alle muskelcellerne.
Yderligere inspiration til din træning
Vi er nyligt blevet kontaktet af VeloChicks.
VeloChicks specialiserer sig i cykeltøj og udstyr til kvinder, og har hertil enormt stor fokus på at guide kvinder i den rigtige retning, når det kommer til en sund livsstil med nemme muligheder for træning.
De har udarbejdet en guide til cykeltræning for kvinder:
LÆS MERE HER
Konklusion
Overgangsalderen er en helt naturlig periode i kvindens liv, hvor der er nogle fysiske og psykiske ændringer. Med accept af og forståelse for, hvad der sker i kroppen og tilpas med kost og træning, kan du støtte din krop og psyke, så denne proces foregår mere harmonisk, og de forskellige problemer nedsættes.
Referencer
(1) Buckler, H. M., & Anderson, D. C. (1994). The perimenopausal state and incipient ovarian failure. Treatment of the postmenopausal woman, 11-23.
(2) Corpas, E., Harman, S. M., & Blackman, M. R. (1993). Human growth hormone and human aging. Endocrine reviews, 14(1), 20-39.
(3) Wolfe, R. R., Miller, S. L., & Miller, K. B. (2008). Optimal protein intake in the elderly. Clinical Nutrition, 27(5), 675-684.
(4) Tang, B. M., Eslick, G. D., Nowson, C., Smith, C., & Bensoussan, A. (2007). Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis. The Lancet, 370(9588), 657-666.
(5) Bates, C. J., Benton, D., Biesalski, H. K., Staehelin, H. B., Van Staveren, W., Stehle, P., … & Wolfram, G. (2001). Nutrition and aging: a consensus statement. The journal of nutrition, health & aging, 6(2), 103-116.
(6) Bar-Or, O., & Rowland, T. W. (2004). Pediatric exercise medicine: from physiologic principles to health care application. Human Kinetics.
(7) Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian medical association journal, 174(6), 801-809.
(8) Ball, C., Abdelmoneim, S. S., Huang, R., Eifert-Rain, S., Mantovani, F., Wilansky, S., & Mulvagh, S. L. (2016). Changes in Exercise Patterns in Menopausal Women at Low–Intermediate Risk for Cardiovascular Disease: A Prospective Survey Study. Journal of Women’s Health.
(9) Rosen, S. E., & Mieres, J. H. (2016). Exercise and Strength Training in Postmenopausal Women at Risk for Cardiovascular Disease: Need for Strategies to Improve Adherence.
(10) Stengel, S. V., Kemmler, W., Pintag, R., Beeskow, C., Weineck, J., Lauber, D., … & Engelke, K. (2005). Power training is more effective than strength training for maintaining bone mineral density in postmenopausal women. Journal of applied physiology, 99(1), 181-188.
My developer is trying to persuade me to move to .net from PHP.
I have always disliked the idea because of the
costs. But he’s tryiong none the less. I’ve been using Movable-type on several websites
for about a year and am worried about switching to another platform.
I have heard great things about blogengine.net. Is there a way I can import all my wordpress posts into it?
Any help would be greatly appreciated!
I got this web page from my pal who told me about this web
site and at the moment this time I am visiting this site and reading
very informative content here.
I know this web page presents quality depending articles
or reviews and other material, is there any other web site
which gives such information in quality?
Tremendous issues here. I am very satisfied to look your post.
Thanks so much and I am having a look ahead to touch you.
Will you please drop me a e-mail?
Today, while I was at work, my sister stole my iPad and tested to see if it can survive
a 40 foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views.
I know this is completely off topic but I had to share it with someone!
Hello there! I could have sworn I’ve been to this site before but
after checking through some of the post I realized it’s new to me.
Anyways, I’m definitely glad I found it and I’ll be bookmarking and checking back frequently!
That is a very good tip particularly to those fresh to the blogosphere.
Brief but very precise info… Many thanks for sharing this one.
A must read article!
great put up, very informative. I wonder why the other
experts of this sector don’t understand this.
You must proceed your writing. I’m confident, you have a huge readers’
base already!
Hi there this is kinda of off topic but I was wondering if
blogs use WYSIWYG editors or if you have to manually code with HTML.
I’m starting a blog soon but have no coding experience so I
wanted to get guidance from someone with experience.
Any help would be greatly appreciated!
Woah! I’m really loving the template/theme of this
site. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between user
friendliness and visual appeal. I must say you have done a
fantastic job with this. In addition, the blog loads very quick for me on Firefox.
Outstanding Blog!
This page truly has all of the info I needed about this subject
and didn’t know who to ask.
Hi there, always i used to check website posts here early in the dawn, since i
enjoy to learn more and more.
Nice weblog here! Additionally your website rather a lot up very fast!
What host are you using? Can I am getting your affiliate link on your host?
I wish my web site loaded up as quickly as yours lol
My brother recommended I might like this blog. He was entirely right.
This post truly made my day. You cann’t imagine just how much time I had
spent for this info! Thanks!
Thanks for the marvelous posting! I actually enjoyed reading it, you are a great author.I will be sure to bookmark
your blog and will eventually come back in the
foreseeable future. I want to encourage yourself to continue your great posts, have a nice holiday weekend!
My programmer is trying to convince me to move to .net from PHP.
I have always disliked the idea because of the costs.
But he’s tryiong none the less. I’ve been using Movable-type
on numerous websites for about a year and am anxious about switching to another platform.
I have heard good things about blogengine.net. Is there a way I can transfer all my
wordpress content into it? Any kind of help would be greatly appreciated!
Excellent article. Keep posting such kind of info on your blog.
Im really impressed by your blog.
Hello there, You have done an incredible job. I’ll definitely digg it and in my opinion recommend to my
friends. I am confident they’ll be benefited from this site.
Amazing blog! Is your theme custom made or did you download it from somewhere?
A theme like yours with a few simple adjustements would really make my blog jump out.
Please let me know where you got your theme. Bless you
Howdy! Do you know if they make any plugins to protect against hackers?
I’m kinda paranoid about losing everything I’ve worked hard on.
Any tips?
This is a topic that is close to my heart… Cheers!
Exactly where are your contact details though?
This post is priceless. When can I find out more?
Appreciate this post. Let me try it out.
Wow, this piece of writing is nice, my younger sister is analyzing these
things, thus I am going to tell her.
I used to be able to find good advice from your blog articles.
Magnificent beat ! I wish to apprentice while you amend your website, how can i subscribe for a weblog website?
The account aided me a appropriate deal. I have been tiny bit acquainted of this your broadcast
offered brilliant clear concept
Do you mind if I quote a few of your posts as long as I
provide credit and sources back to your weblog? My website
is in the exact same area of interest as yours and my users
would genuinely benefit from some of the information you present here.
Please let me know if this alright with you. Thank you!
Hi everyone, it’s my first pay a quick visit at this web page, and paragraph is genuinely fruitful in favor of me, keep up posting these
types of articles.
Hi! This is kind of off topic but I need some help from an established blog.
Is it very hard to set up your own blog? I’m not very techincal
but I can figure things out pretty quick. I’m thinking about making my own but I’m not sure
where to begin. Do you have any tips or suggestions?
Thank you
First off I want to say awesome blog! I had a quick question in which I’d like
to ask if you don’t mind. I was interested to find out how you
center yourself and clear your mind before writing. I have had a
tough time clearing my thoughts in getting my
ideas out there. I truly do enjoy writing however it just seems like
the first 10 to 15 minutes are lost simply just trying to figure out how to begin.
Any ideas or tips? Kudos!
What i do not understood is in reality how you are no longer really much more smartly-appreciated than you may be right now.
You’re so intelligent. You understand thus considerably in terms of
this matter, produced me individually consider it from so many
varied angles. Its like men and women are not interested unless it is
something to do with Lady gaga! Your individual stuffs
great. All the time deal with it up!
Unquestionably believe that which you said. Your favourite reason appeared to be at the net the easiest
factor to remember of. I say to you, I definitely get annoyed
even as other people consider worries that they plainly don’t realize about.
You managed to hit the nail upon the highest and defined out the whole
thing with no need side-effects , other people could
take a signal. Will probably be again to get more. Thanks
A person necessarily help to make severely articles I might
state. This is the first time I frequented your web page and up to now?
I amazed with the analysis you made to create this actual post extraordinary.
Fantastic process!
What’s up Dear, are you genuinely visiting this site daily, if so after that you will absolutely take nice experience.
I get pleasure from, result in I discovered just what I was taking a look for.
You’ve ended my 4 day lengthy hunt! God Bless you man. Have a great day.
Bye
These are actually impressive ideas in regarding blogging.
You have touched some pleasant factors here. Any way keep up
wrinting.
You are so awesome! I do not think I’ve read a single thing like that before.
So great to discover another person with a few unique thoughts on this subject.
Really.. thanks for starting this up. This website is one thing
that’s needed on the internet, someone with a bit
of originality!
Touche. Outstanding arguments. Keep up the
good work.
Hello, I would like to subscribe for this web site to take most up-to-date
updates, so where can i do it please assist.
Good day! I just wish to give you a big thumbs up for the great information you’ve got
here on this post. I’ll be coming back to your website for more soon.
When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment
is added I get three emails with the same comment.
Is there any way you can remove people from that service? Many thanks!
Thanks , I have recently been looking for information approximately this subject for ages and yours
is the best I’ve discovered till now. However, what concerning the bottom line?
Are you certain concerning the supply?
Hello! I could have sworn I’ve been to this blog before but after checking through some of the post I realized
it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll
be bookmarking and checking back frequently!
Truly no matter if someone doesn’t understand after that its up
to other people that they will help, so here it occurs.
I am genuinely happy to glance at this webpage posts which carries lots of
useful facts, thanks for providing such statistics.
These are in fact fantastic ideas in about blogging.
You have touched some good things here. Any way
keep up wrinting.
Quality articles or reviews is the important to invite
the people to visit the site, that’s what this web site is providing.
Hello, I enjoy reading all of your post. I like to write a little comment
to support you.
Thank you a bunch for sharing this with all of us you really realize what you’re speaking about!
Bookmarked. Please also visit my site =). We
will have a link exchange contract between us
Woah! I’m really enjoying the template/theme of this
website. It’s simple, yet effective. A lot of times it’s challenging to get
that “perfect balance” between user friendliness and
appearance. I must say that you’ve done a amazing
job with this. In addition, the blog loads very fast for me
on Safari. Exceptional Blog!
When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get several e-mails with the same comment.
Is there any way you can remove people from
that service? Cheers!
I every time spent my half an hour to read this webpage’s content everyday
along with a mug of coffee.
Simply wish to say your article is as astonishing.
The clarity to your submit is simply excellent and that i could think
you are a professional on this subject. Fine together
with your permission allow me to clutch your feed to stay updated with coming near near post.
Thank you 1,000,000 and please continue the rewarding work.
I know this web page gives quality dependent content and
additional information, is there any other web page which provides such information in quality?
Howdy just wanted to give you a quick heads up.
The text in your post seem to be running off the
screen in Firefox. I’m not sure if this is a format issue or something to do with browser compatibility but I figured I’d post to let you know.
The design look great though! Hope you get the issue resolved soon. Many thanks
I have been surfing online more than 4 hours today, yet I never found any
interesting article like yours. It is pretty worth enough for me.
In my opinion, if all website owners and bloggers made good content as you did, the web will be a lot more useful than ever before.
Simply want to say your article is as amazing. The clearness in your post is just cool and i
can assume you’re an expert on this subject. Well with your permission allow me to
grab your feed to keep up to date with forthcoming post.
Thanks a million and please keep up the gratifying work.
Hurrah! After all I got a website from where I be capable of really get useful facts regarding my study
and knowledge.
Touche. Solid arguments. Keep up the great work.
I like what you guys are up too. This sort of clever work and exposure!
Keep up the amazing works guys I’ve included you guys to blogroll.
I got this site from my friend who shared with me about this web site and now this
time I am visiting this website and reading very informative articles or reviews at this place.
Greetings from Los angeles! I’m bored to death at work so I decided to browse
your blog on my iphone during lunch break. I enjoy
the knowledge you provide here and can’t wait to
take a look when I get home. I’m shocked at how fast your
blog loaded on my mobile .. I’m not even using WIFI, just 3G
.. Anyways, great blog!
We are a bunch of volunteers and opening a new scheme in our
community. Your site offered us with valuable info to work on.
You’ve done an impressive activity and our whole community shall be thankful to you.
I pay a visit day-to-day some web pages and websites to read articles or reviews, except this web site offers feature based articles.
We absolutely love your blog and find almost all of your post’s to be precisely what I’m looking for.
Do you offer guest writers to write content available for you?
I wouldn’t mind composing a post or elaborating on many of the subjects you write with regards to here.
Again, awesome website!
What a information of un-ambiguity and preserveness of valuable knowledge regarding unpredicted emotions.
Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet
my newest twitter updates. I’ve been looking for a plug-in like this for quite
some time and was hoping maybe you would have some experience with something like this.
Please let me know if you run into anything. I truly
enjoy reading your blog and I look forward to
your new updates.
It’s an awesome piece of writing in support of all the
online users; they will obtain benefit from it I am sure.
always i used to read smaller articles that also clear their
motive, and that is also happening with this paragraph
which I am reading here.
Appreciate the recommendation. Will try it out.
Hey there are using WordPress for your blog platform?
I’m new to the blog world but I’m trying to get started and create my own. Do you need any
coding knowledge to make your own blog? Any help would be greatly appreciated!
Pretty section of content. I just stumbled upon your blog and
in accession capital to say that I acquire actually enjoyed account your
weblog posts. Any way I will be subscribing in your feeds or
even I fulfillment you get admission to consistently fast.
I am extremely impressed together with your writing
abilities as smartly as with the format in your blog.
Is this a paid theme or did you customize it your self?
Either way keep up the nice high quality writing, it’s uncommon to see a
great blog like this one these days..
Hi there, this weekend is good in support of me, since this moment i am
reading this enormous informative article here at my
home.
Appreciate this post. Will try it out.
An outstanding share! I have just forwarded this onto a coworker who was doing a little
homework on this. And he actually ordered me breakfast because
I stumbled upon it for him… lol. So allow me to reword this….
Thanks for the meal!! But yeah, thanx for spending time to talk about this issue here on your website.
As the admin of this web site is working, no hesitation very rapidly it will
be famous, due to its feature contents.
I was wondering if you ever considered changing the structure of your website?
Its very well written; I love what youve got to say.
But maybe you could a little more in the way of content so people could connect with it better.
Youve got an awful lot of text for only having 1 or 2 pictures.
Maybe you could space it out better?
Fabulous, what a weblog it is! This webpage presents useful data to us, keep it up.
It’s in fact very complex in this active life to listen news
on TV, therefore I only use web for that reason, and get
the hottest news.
We absolutely love your blog and find many of your post’s to be exactly what I’m looking for.
Do you offer guest writers to write content for yourself?
I wouldn’t mind producing a post or elaborating on some of the subjects you write regarding here.
Again, awesome web site!
Its such as you read my thoughts! You appear to understand a lot
about this, such as you wrote the book in it or something.
I believe that you can do with some percent to pressure the message home a bit, however instead of that, that is
excellent blog. An excellent read. I’ll definitely be
back.
An interesting discussion is definitely worth comment.
I do think that you need to write more about this subject, it may not be a
taboo subject but typically people don’t speak about such issues.
To the next! Best wishes!!
Hey! I just wanted to ask if you ever have any
issues with hackers? My last blog (wordpress) was hacked and I ended up losing months of hard work due to
no data backup. Do you have any methods to protect against hackers?
You need to be a part of a contest for one of
the most useful blogs on the web. I most certainly will recommend
this blog!
After looking over a handful of the blog articles on your web
page, I really appreciate your way of blogging.
I book-marked it to my bookmark webpage list and will be checking
back in the near future. Please check out my website too and let me know what you think.
Very nice post. I just stumbled upon your weblog
and wanted to say that I’ve truly enjoyed browsing your blog posts.
In any case I will be subscribing to your rss feed and I hope you write again soon!
Awesome post.
Hey I am so excited I found your website, I really found
you by accident, while I was researching on Yahoo for something else, Nonetheless I am here now
and would just like to say thanks a lot for a marvelous post and a all round
exciting blog (I also love the theme/design), I don’t have time to read it all
at the moment but I have saved it and also added in your RSS
feeds, so when I have time I will be back to read more, Please do keep up the fantastic work.
I’m gone to convey my little brother, that he should also visit
this web site on regular basis to get updated from most up-to-date reports.
Excellent post. I was checking continuously this blog and
I am inspired! Extremely useful info specifically the ultimate section :) I deal with such info much.
I used to be looking for this certain info for a very long time.
Thank you and best of luck.
Good post. I learn something new and challenging on sites
I stumbleupon on a daily basis. It will always be interesting to read
content from other authors and use a little something from other
web sites.
Appreciating the hard work you put into
your site and detailed information you provide. It’s good to come across a
blog every once in a while that isn’t the same old rehashed material.
Fantastic read! I’ve saved your site and I’m including your RSS
feeds to my Google account.
Hello there, just became alert to your blog through Google, and found that it’s really informative.
I am going to watch out for brussels. I’ll appreciate if you continue this in future.
Many people will be benefited from your writing.
Cheers!
This website definitely has all the information and facts I wanted concerning this subject and didn’t know who to ask.
I think this is one of the so much important information for me.
And i am satisfied studying your article. But should commentary on few normal issues, The site style is perfect, the articles is really
nice : D. Good activity, cheers
Greetings from California! I’m bored at work so I decided to
browse your site on my iphone during lunch break.
I love the knowledge you provide here and can’t wait to take a look when I get
home. I’m shocked at how quick your blog loaded on my
cell phone .. I’m not even using WIFI, just 3G .. Anyhow, fantastic
site!
I am sure this piece of writing has touched all the internet people, its really really
fastidious post on building up new website.
I just couldn’t leave your site before suggesting that I really enjoyed the usual
info a person supply on your visitors? Is going to be back regularly
to check up on new posts
Magnificent beat ! I would like to apprentice while you amend your site, how could i subscribe for a blog site?
The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear concept
Hello i am kavin, its my first occasion to commenting anywhere,
when i read this piece of writing i thought i could also make comment due to
this good post.
I love your blog.. very nice colors & theme. Did
you create this website yourself or did you hire someone to do it for you?
Plz answer back as I’m looking to create my own blog and would like to find
out where u got this from. many thanks
An intriguing discussion is worth comment. I do believe that you ought to write more
on this issue, it might not be a taboo subject but typically folks don’t
speak about these topics. To the next! Best wishes!!
What’s up, just wanted to say, I liked this post.
It was helpful. Keep on posting!
I’m no longer certain where you’re getting your info, however great
topic. I must spend a while learning more or figuring
out more. Thanks for excellent information I used to be on the lookout for this information for my mission.
Excellent post. I am experiencing many of these issues as
well..
If you would like to improve your know-how only keep visiting this web page and be updated with the newest news posted here.
Pretty nice post. I just stumbled upon your blog and
wished to say that I’ve truly enjoyed surfing around
your blog posts. After all I’ll be subscribing to your
rss feed and I hope you write again soon!
Great article! We are linking to this particularly great content on our
site. Keep up the great writing.
I have read so many articles or reviews about the blogger lovers except this post is really a good piece of writing, keep it up.
Excellent blog post. I definitely appreciate this site. Stick with it!
Hi it’s me, I am also visiting this web site on a regular basis,
this site is truly pleasant and the visitors are actually sharing pleasant thoughts.
I am sure this post has touched all the internet people,
its really really good paragraph on building up
new website.
whoah this weblog is wonderful i really like reading your posts.
Keep up the good work! You already know, many individuals are looking
round for this info, you could help them greatly.
Hello just wanted to give you a quick heads up and let you know a few of the pictures aren’t loading correctly.
I’m not sure why but I think its a linking issue. I’ve tried it in two
different internet browsers and both show the same results.
Hi there! This article could not be written much better!
Going through this article reminds me of my previous roommate!
He continually kept preaching about this. I most certainly will send this information to him.
Fairly certain he will have a very good read. Thank you
for sharing!
Today, I went to the beachfront with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
placed the shell to her ear and screamed. There was a hermit
crab inside and it pinched her ear. She never wants to go back!
LoL I know this is totally off topic but I had to
tell someone!
Thanks designed for sharing such a pleasant thought, post is pleasant, thats why
i have read it entirely
I’m not sure where you are getting your info, but great topic.
I needs to spend some time learning more or understanding more.
Thanks for great information I was looking for this info for my
mission.
Pretty section of content. I simply stumbled upon your blog and in accession capital to claim
that I get actually enjoyed account your weblog posts.
Any way I’ll be subscribing to your augment or even I achievement you get right
of entry to persistently rapidly.
Howdy! I’m at work surfing around your blog from my new iphone 4!
Just wanted to say I love reading your blog and look forward to all
your posts! Keep up the great work!
At this moment I am ready to do my breakfast, later than having my breakfast coming over again to read additional
news.
Hey! Someone in my Facebook group shared this site with us so I came to check it out.
I’m definitely loving the information. I’m bookmarking and will be
tweeting this to my followers! Exceptional blog and fantastic
design and style.
Wow that was odd. I just wrote an extremely long comment but after I clicked
submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Anyway, just wanted to say fantastic blog!
Thank you for the auspicious writeup. It in fact was once a amusement account
it. Look complicated to far brought agreeable from you! By the way, how
can we keep up a correspondence?
I will right away seize your rss as I can’t in finding your e-mail subscription link or
e-newsletter service. Do you’ve any? Kindly let me realize
in order that I may subscribe. Thanks.
Genuinely no matter if someone doesn’t understand after that its up to other visitors that they will assist, so here
it takes place.