Exercise to reduce androgen levels in females

Sep 11, 2023 · This article will review the effects of high testosterone in women and common underlying health concerns. Eat a diet rich in fruits & veggies. deepening of the voice. Regrettably, misconceptions regarding the physiological actions Apr 12, 2023 · PCOS, Insulin Resistance and Testosterone. Anti-androgens can help manage these conditions and prevent complications caused by high androgen levels in women. It turns out that excess fat (9) can also cause high testosterone levels by itself. However, even over the short term, exercise has been found to have effects. Testosterone boosts lean muscle production that’s stimulated by exercise, but the opposite is also true — exercise stimulates the body to produce more testosterone. It has been documented that having increased insulin levels in the Jan 23, 2023 · Everyone makes androgens, but men or people assigned male at birth (AMAB) make more of them. High testosterone levels in women cause excess facial and body hair, acne, irregular or absent menstrual periods and male pattern hair loss of the head. The resulting increases in lean muscle mass in turn increase capacity for more exercise and even greater testosterone production. In prolonged endurance exercise, such as a marathon, levels ultimately decrease. A review of six clinical trials with 183 women with PCOS revealed that vitamin D supplementation significantly reduced total testosterone levels. An array of fruits and vegetables within the diet affect hormone balance in many ways: How to Reduce Androgens and Lower Testosterone Naturally - Sick of Being Stuck. Feb 11, 2023 · Additionally, TZDs (pioglitazone and rosiglitazone) lower insulin levels by increasing insulin sensitivity, which reduces levels of androgens in the blood . Ayurveda also recommends following a diet based on your specific body type or "dosha" for optimal results. Regular exercise can impact overall hormone health powerful. MOVE YOUR BODY. [6] Dec 9, 2021 · Women make testosterone in their ovaries and adrenal glands. Our most popular supplement, Balance Women’s Hormone Support, contains Vitex, along with other nutrients that promote balanced hormones. They help to lower testosterone levels in women. In fact, resistance training is more effec May 3, 2021 · As men age, serum testosterone (T) concentrations decrease, as do fitness, strength, and lean mass. Aug 1, 2021 · In response to one bout of exercise, both training regimens resulted in elevations of testosterone, T/SHBG and GH with an Intra- and Post-exercise difference between groups in relative change in GH. These fatty acids are normally thought of as a good source of dietary fat, however, multiple studies have shown that they may decrease testosterone levels. These complications include: diabetes. In women they can play a role in hyperandrogenic symptoms and signs because overall testosterone levels are relatively low. A 12 month study showed moderate intensity exercise caused a reduction in androgens, testosterone and free testosterone. Nov 28, 2017 · Lack of exercise. The objective of the present study is to determine the effect of physical activity interventions on sex hormone levels in healthy women. Aim for seven to nine hours a night, and prioritize quality rest. In this article, we will be exploring three strategies that can help women manage and reduce their androgen Oct 24, 2021 · Androgens are a group of sex hormones. Men typically have lower SHBG levels than women Mar 26, 2012 · Although Edler von Eyben and colleagues found that castrated men died less than expected from myocardial infarction implying that men do not have an increased coronary heart disease risk because of low androgen levels, a number of cross-sectional, case–control, and cohort studies have shown that lower testosterone levels in older men are Apr 23, 2024 · After 30 days, the participants showed a significant reduction in the total and free testosterone levels ( 21 ). Dec 1, 2016 · Look for food high in fiber and phytoestrogen like tofu, flaxseed, or non-modified soy. dL – that’s nearly 15 times lower than a man, and one of the reasons why women can’t build muscle mass like men can. Androgens are produced by the ovaries and adrenal glands. Cardio: Running, swimming, uphill trekking, rowing, and cycling are examples of cardio workouts that increase heart rate. Increase intake of Omega 3 fatty acids in your diet. adrenal gland tumors. A study was conducted to investigate the effect of omega-3 supplements on overweight women with PCOS. Fat cells themselves actually increase levels of androgens in females. Jan 10, 2024 · Causes. The testicles in the male reproductive system and the ovaries in the female reproductive system make HIIT for people with vulvas HIIT has been shown to reduce testosterone in people with vulvas. However, women with higher than normal levels of these hormones may suffer from a variety of issues such as acne, irregular periods, excess body hair, and even polycystic ovary syndrome (PCOS). The keto diet has been known to balance androgen levels in women and increase testosterone levels in men. A problem with either can lead to hyperandrogenism. Exercising is believed to play a role in regulating testosterone levels by sensitizing your cells to insulin. In a study of 48 postmenopausal women, testosterone therapy increased blood flow to the brain, which, combined with testosterone’s Mar 19, 2024 · The healthy fats included in the keto diet help improve steroid hormone levels, including testosterone, estrogen, progesterone, cortisol, and aldosterone. hCG calculator. In women, the adrenal glands and ovaries produce androgens. Foods like flaxseed and linseed are rich sources of Omega 3 fats, vitamin B1, fiber, and manganese. May 31, 2020 · Recommended guidelines for women with PCOS include vigorous aerobic exercise and resistance training to improve measures of insulin sensitivity and androgen levels. Nov 6, 2023 · Some of the main causes of high androgen levels in women include conditions such as polycystic ovary syndrome and adrenal hyperplasia. increased muscle mass. Supplementing with certain vitamins and minerals may lower your androgens naturally. See full list on verywellhealth. We assessed the effects of T treatment and exercise, alone and in combination, on aerobic capacity (V̇o2peak), body composition, and Jun 13, 2020 · In men, testosterone production peaks in puberty and begins to decrease by 1-2% annually starting around the age of 30. Birth control pills to help regulate your periods and reduce the symptoms of high testosterone. Overly high levels of testosterone in women can also cause: irregular menstrual cycles. Modest weight loss (5-10% of body weight, over 3-4 months) before starting ovulation induction therapy has been shown to restore normal ovulation and improve pregnancy rates in some women. . 5 The DHEA-S concentration in a female increases from the age of 7-8 years (adrenarche), peaks Jun 18, 2020 · There are some everyday habits that could be changed in order to balance hormone levels. Trust us, these dietary adjustments can work wonders in managing those androgens. May 27, 2024 · Method 1. 51 men, overweight, physical inactivity (i. Nov 5, 2015 · Exposure to high levels of endogenous estrogens is a main risk factor for breast cancer in women, and in observational studies was found to be inversely associated with physical activity. Apr 19, 2022 · High levels of androgens in a female can cause: Acne; Changes in female body shape; Decrease in breast size; Increase in body hair in a male pattern, such as on the face, chin, and abdomen (called hirsutism) Lack of menstrual periods (amenorrhea) Oily skin ; These changes may also occur: Increase in the size of the clitoris; Deepening of the voice Aug 18, 2020 · Summary. It contributes to the sexual maturation of the vulva and vaginal tissues and the brain. After intense aerobic effort, high endurance athletes were also found to have lower free testosterone the next day. Subsequently, these articles were further screened based on their titles and abstracts according to the prede-termined inclusion and exclusion criteria, resulting in a total of [number] articles. Though T levels usually drop with age, but factors such as stress 5 further reduce testosterone—yes, even the kind of stress you get from exercise 6. Thus, immunoassays that are most Apr 22, 2020 · Here are some effective ways to lower testosterone:Take Vitamin D. KE Anderson looked at the impact of a high-protein diet and a high-carb diet on levels of free testosterone. It is a summary of current Dec 1, 2010 · Testosterone is important for the desired adaptations to resistance exercise and training; in fact, testosterone is considered the major promoter of muscle growth and subsequent increase in muscle strength in response to resistance training in men. It helps with high testosterone by lowering your blood sugar levels and helping your body regulate insulin. They found the high-carb diet produced 36% more free testosterone than the high-protein diet . A Harvard Study recommends at least 2 servings of fruit and 3 servings of vegetables per day. What Are Androgens? For purposes of testosterone and how to lower SHBG, the right carbs are good. Exercise: Regular physical activity not only helps maintain a healthy weight, which is important for hormonal balance, but it also aids in stress reduction. If you feel like your testosterone levels might be too high or too low, talk to your healthcare provider. It's also associated with muscle development and improved muscular performance. Break out those sneakers and let's get moving! Sep 8, 2021 · Ashwaganda, holy basil, rhodiola and maca root are some of the most valuable herbs at balancing these hormones. in 2006, postmenopausal women consuming more than 25g of alcohol per day had 20% increased levels of free testosterone and estrone, while sex hormone binding globulin (SHBG) values were 15% lower, even when accounting for BMI . Aug 20, 2017 · Metformin. Nov 3, 2022 · But, he warns, running for longer time periods can lead to reduced testosterone levels. Coconut oil. At around week 7 in utero, the SRY (sex-related gene on the Y chromosome) initiates Glucocorticoids, such as cortisol, are steroid hormones produced by the zona fasciculata of the adrenal cortex in the adrenal gland. Testosterone — the primary male hormone, or androgen — is produced by women as well as men. We sought to determine the extent to which this relationship was true in a healthy (i. Females had lower levels of testosterone and T/SHBG than men, but showed a greater relative increase in T/SHBG (main effect of Sex). The two main causes of low testosterone are: diminishing levels of the hormone as a normal result of menopause and aging. One review found that supplementing with vitamin D and calcium could balance hormones and lower testosterone levels. The testicles in the male reproductive system and the ovaries in the female reproductive system make androgens. Getting to the Root of High Androgen Levels If you’re wondering how to lower androgen levels in females naturally, consider the cause. A 2014 study notes that some types of fiber work to balance levels Apr 26, 2024 · A simple blood test can help you determine if your levels are in the normal range, which are 300–1,000 ng/dL for men and 15–70 ng/dL for women. Sep 19, 2022 · A healthy diet and regular exercise is helpful to lower insulin and androgen levels in women with PCOS. Find out about normal testosterone levels and the causes of high testosterone in women, as well as effective treatment options. May 6, 2015 · Still, exercise offers many other health benefits for older men, including bone and muscle health and better balance. 1. May 26, 2023 · Testosterone is an important hormone for women and plays a key role in regulating bone density, muscle mass, sex drive (libido), insulin levels, and overall general health and fitness. Weight Gain or Obesity. Eating lots of fiber. Design Systematic review. These hormones play vital roles in the body’s defense mechanisms when dealing with stress, as well as being important in blood glucose regulation. It'll also cover effective, natural treatments, like diet and herbs, to manage distressing symptoms and rebalance your testosterone levels. It is essential to the development of male growth and masculine characteristics. sistance" OR "Body Mass Index" OR "androgen level" OR "testosterone level" in the mentioned online databases, a total of 7,984 articles were obtained. Nov 7, 2020 · TT increased IP for both protocols and in both groups, however increase in testosterone was lower in obese group. com Jul 22, 2021 · This article explains how female hormones such as estrogen, progesterone, and testosterone affect exercise, but what that means for each individual will vary. 9%). Ideally, get your vitamin D levels checked to see if you need supplementation, but I usually suggest at least 4000 IU daily for maintenance (but some people need much more). The acute endocrine response to a bout of heavy resistance exercise generally includes increased Adding testosterone also improved concentration, allowing the women to focus for longer. In addition, research suggests that nettle root, as part of an herbal formula, helps decrease insulin levels in women with PCOS. 5 ounces each) of cold-water fish per week. In women, normal testosterone levels range from 15 to 70 nanograms per deciliter (ng/dL) of blood. Cortisol is a stress hormone, and has a see-saw-like Mar 27, 2019 · The normal ranges for SHBG concentrations in adults are: Males: 10 to 57 nanomoles per liter (nmol/L) Females (nonpregnant): 18 to 144 nmol/L. 5. Amla. The pituitary gland then relays signals to the testes to produce testosterone. Adequate sleep is crucial for hormonal balance. high Oct 20, 2020 · Strength training is a proven way to lower testosterone in women with PCOS, according to recent research analysis. Green tea contains high amounts of the plant compound EGCG, which may support hair growth by blocking DHT from damaging hair follicles. Studies have also shown that drinking several cups of spearmint tea can lower excess androgen levels. This is a medicine used to treat type 2 diabetes and is commonly used in women with PCOS. An average adult male has a T Level of 270-1070 ng/dL in his 30s. Taking Birth Control and Other Medication. 26 sept. As a result of sex-differences in brain creatine concentrations, supplementation may be even more effective for females for supporting a pro-energetic environment in the brain. It can also cause low energy, depression, and problems sleeping. Pregnancy test calculator. Cardio exercises come in a variety of intensities. While testosterone is an essential hormone, high testosterone in women can do more harm than good. changes Jun 2, 2023 · Nettle root, or stinging nettle root, is another helpful herb for PCOS and high DHEA. May 28, 2024 · On average, menopause occurs at age 51. DHEA, DHEA-S and A4 are considered pre-androgens as their action at the androgen receptor is far less potent than testosterone. You can take birth control to reduce your testosterone levels. Green tea has been shown to increase sex hormone binding globulin (SHBG), which can bind up excess testosterone in the body. Fish is high in omega-3 fatty acids that have been associated with lowering androgen levels in women. Consider taking herbs. Have problems with acne or excess hair growth on your lip or chin? Check out 3 helpful tips to learn how to reduce androgens in females natually! In a prospective study of cyclists, there were no differences in FSH, LH, or testosterone levels before and after a 300-km bike ride . [ 22] High intensity interval exercise, resistance training. Data sources Four databases (BioMed Central, PubMed, Scopus and Web of Science) were searched in April 2020 for papers from 1999 Jun 23, 2021 · Ayurvedic herbs for hirsutism in women provide an effective way to naturally balance hormones, flush excess androgens and reduce inflammation of the skin. EGCG found in green tea is also an incredible antioxidant and shows anti-cancer properties. Dietary guidelines from the National Institutes of Health recommend eating two servings (3. 3 MAJOR ROLES OF VITAMIN D FOR PCOS. Weight lifting, along with other types of physical activity, are great ways to boost testosterone levels, at least temporarily. Exercises and Yoga. All genders make androgens, but males make more of them. For example, upper body fat patterning is associated with higher levels of free testosterone (FT) and lower levels of sex-hormone binding globulin (SHBG). Women with PCOS have reported that pioglitazone had an impact on reducing insulin resistance, hyperandrogenism, and ovulatory dysfunction. Mar 24, 2023 · Studies link low vitamin D levels to higher free testosterone and lower SHBG. Licorice can lower testosterone levels in woman with PCOS. It is also an area of hormonal research that is ongoing. problems with the ovaries or the pituitary or adrenal glands Spread the loveIntroduction: Androgens are hormones that are present in both men and women. Jul 1, 2022 · It supports healthy progesterone and prolactin levels and may lower androgen levels. It also affects female sexual behavior, specifically Jan 3, 2024 · 7. Chamomile tea is a great addition to your night time routine. decreased breast size. low libido. This can be beneficial if T levels are too high. When it does, a woman's body produces less estrogen and progesterone. Jun 1, 2021 · PCOS is the most common hormonal female disorder, affecting 6-20% of all women and girls. This is also often used for treating PCOS. 2% vs. However, testosterone levels in women is important in sexual function. Exercise: Regular exercise could help increase SHBG and reduce free estrogen levels. Fish. When you exercise: Your testosterone levels vary throughout the day. A variety of underlying conditions trigger high androgen levels. Although some people do fine with less sleep, most research recommends aiming for at least 7 hours every night ( 41 Feb 13, 2023 · An elevation above two standard deviations of the mean would be considered positive, as most laboratory reference ranges for androgens for women do not exclude women with PCOS. Feb 6, 2023 · enlarged clitoris. Doctors may have difficulty detecting low testosterone levels in women because their hormone levels The study concluded that 12 weeks of exercise programs was found to be effective in improving estradiol level of postmenopausal osteoporotic female. [7] High androgen levels can be caused by ovarian or adrenal May 13, 2015 · Women using these methods can be reassured that these methods do not exacerbate hair growth, but they will not lower the androgen levels if they are elevated. Signals sent from the brain to the pituitary gland at the base of the brain control the production of testosterone in men. As one of the supplements to lower DHEA, zinc helps to balance androgen levels and can help with hirsutism, acne, and mood. Elevated levels of androgens (male hormones) play a major role in causing the symptoms, including hair loss, acne, hair in places you don’t want, irregular periods and difficulty getting pregnant. The efficacy of anaerobic exercise was found to be more potent on estradiol level and lean mass than aerobic exercises as only 36 sessions of resisted exercises performed during a period of 12 Jan 30, 2022 · Polyunsaturated fatty acids are abundant in many common vegetable oils, including canola, soybean, corn, and cottonseed oil. Your doctor will first ask you questions about your medical history to find out if you have issues like severe acne, irregular periods, hair loss or hair gain, and weight problems. Download Article. The most common cause of increased More. Nov 2, 2018 · In fact, there’s a cycle that occurs. Multiple cross-sectional studies have found lower testosterone levels in endurance athletes [19–23], resistance-trained athletes , soccer players , and amateur road cyclists compared to controls. Aerobic exercise in Japanese rats done on a rodent treadmill doubled local concentrations of DHT in calf muscles as assessed by protein assay. Banish zinc, vitamin E and vitamin B6 - These foods are great for increasing Sep 20, 2021 · In another analysis of the larger EPIC Cohort by Rinaldi et al. 3. Testosterone is a vasodilator, which means it widens your blood vessels, improving blood flow and decreasing blood pressure. 6. Mar 21, 2021 · Zinc is a mineral found in food that functions to grow and repair body tissues, supports the immune system, and helps many of the reactions that occur in the body. Source: 26315303 . A much smaller study of 12 people with PCOS over 5 days were given 2 cups of Jun 22, 2023 · Testosterone is the major sex hormone in males. May 18, 2022 · ovarian tumors. Levels Oct 30, 2023 · Conversely, sleeping more than 9. This document, produced by the collaboration of the American Association of Clinical Endocrinologists and the Androgen Excess Society aims to highlight the most important clinical issues confronting physicians and their patients with PCOS. In a Postmenopausal women with elevated circulating androgen concentrations have an increased risk of developing breast cancer, yet interventions to reduce androgen levels have not been identified. Jun 10, 2019 · Levels of testosterone and other androgens can be measured with a blood test. Symptoms of high testosterone in women may include: Acne. Load up on anti-androgen vitamins. Insulin resistance effectively strengthens the 5-alpha pathway that is responsible for conversion of testosterone to DHT. They can also influence the severity and frequency of the unpleasant symptoms you may be experiencing. May 17, 2017 · Abstract. Get tested to confirm your androgen levels are high. 22. Jan 21, 2021 · Women tend to have lower androgen levels, but when the proportion of androgens to other hormones is imbalanced, symptoms such as pimple breakout can result. , <150 min of moderate-intensity exercise per week for >6 months. There are several ways women can lower androgen levels, including medication, dietary changes, exercise, stress management, and natural remedies such as essential oils and herbal supplements. The drop of estrogen levels at menopause can cause uncomfortable symptoms, including Spearmint tea (not peppermint, not three mint, SPEARMINT!) – 2 cups per day has been researched to reduce total and free testosterone levels in those with PCOS, and within 30 days the participants found a significant reduction in hair growth! ( Grant, 2010 ). Furthermore, testosterone testing is difficult in women due to low levels, and liquid chromatography-mass spectrometry should be used. In a randomized controlled cross-over trial by Dorgan Oct 20, 2023 · Weight Management: If overweight or obese, achieving and maintaining a healthy weight can improve hormonal balance, especially in conditions like PCOS. Moderate cardio workouts include advantages such as enhancing cholesterol levels, brain function, blood sugar control, sleep quality, and mood. 9. For example: Avoid cigarettes and alcohol. May 16, 2023 · Sleep: Don’t skimp on your zzz’s. Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin. It also works well to reduce cholesterol levels. Mar 8, 2021 · Females have been reported to have lower levels of creatine in the brain, particularly the frontal lobe , which controls mood, cognition, memory, and emotion. Aug 27, 2023 · That means that women with a high testosterone level often experience physical changes associated with the male body. Heightened androgen production in women can come from a number of factors, including: Polycystic ovary syndrome (PCOS) Congenital adrenal hyperplasia; Ovarian tumors; Cushing’s disease May 23, 2024 · Here are the top 13 proven strategies for balancing hormones: #1. Keto also supports adrenal function, giving you a greater sense of calmness. Since vitex is so supportive of restoring hormone balance in PCOS, it helps reduce the impact of androgens on hair growth. Try to find a way of removing or reducing the poultry and red meats in your diet. Even the slightest changes can lead to an imbalance, which often manifests as excess male hormones. The exact function of testosterone in women is not completely understood. The study was a randomized clinical trial in 173 Jan 2, 2023 · Testosterone is the primary male hormone responsible for regulating sex differentiation, producing male sex characteristics, spermatogenesis, and fertility. Jan 21, 2024 · Not only were testosterone levels lower in the omega-3 group, but those who took omega-3 were more than twice as likely to report regular menstrual periods (47. Whether testosterone treatment confers additive benefit to reverse these changes when combined with exercise training in middle-to-older aged men remains unclear. Polycystic ovary syndrome (PCOS) is recognized as the most common endocrine disorder of reproductive-aged women around the world. A US Government study by Dr. Oct 18, 2018 · Just as having enough testosterone supports strength and sexual function, a lack of it (hypogonadism) can have equally dramatic side effects, including sexual dysfunction, infertility, stunted height, low bone-mineral density, reduced muscle mass, and reduced strength. Sep 29, 2023 · High insulin and leptin levels make it impossible to lose weight and high testosterone levels cause all of the side effects listed above. Testosterone levels Oct 8, 2020 · Switch over to a caffeine free herbal tea blend that can help to actively promote hormone balance such as Cysterhood tea. During the first 6 weeks of development, the reproductive tissues of males and females are identical. Another very powerful herb is Licorice. 9 hours was tied to lower testosterone levels . 2. Reishi May 13, 2022 · Testosterone levels tend to be far lower in those assigned females at birth than those assigned male at birth. 7. It works by inhibiting 5-alpha-reductase, the enzyme that converts testosterone to DHT. Mar 13, 2024 · Download Article. Excess testosterone brings about several unwanted physical changes as well as a degradation in overall health. Treatments are available if your testosterone levels are abnormal. As the impact of high-intensity interval training (HIIT) on systemic hormones in aging men is unstudied to date, we investigated whether total testosterone (TT), sex hormone-binding globulin (SHBG), free testosterone (free-T) and cortisol (all in serum) were altered following HIIT in a cohort of 22 lifelong sedentary (62 ± 2 years Objectives We systemically reviewed the literature to assess how long-term testosterone suppressing gender-affirming hormone therapy influenced lean body mass (LBM), muscular area, muscular strength and haemoglobin (Hgb)/haematocrit (HCT). Over a long period of time, exercise has been found to increase testosterone levels in men. Any value above 46 ng/dL is considered high. “This is because of the effects of cortisol. These natural wonders can help regulate androgen levels. Coconut oil comes from the kernel Aug 29, 2019 · Hormones, particularly those governing the female reproductive system, are extremely sensitive to factors such as diet, exercise, stress, and environmental toxins. With 90% of women over 45 suffering from low testosterone levels, it’s a hormone that needs boosting. You can add them to smoothies, salads or porridges. e. Exercise regularly. Jul 24, 2018 · Normal levels of testosterone for women is a low 25-70 ng. , non-obese) female population and whether RFD influenced androgen responses to resistance exercise. Herbal Supplements: Some herbal supplements, such as saw palmetto, spearmint tea, and chasteberry (vitex), have shown potential in reducing androgen levels in women. Make sure the birth control you’re using contains progesterone to help combat your increased testosterone levels. Testosterone is the most common androgen. A normal testosterone range in women is 15 to 46 ng/dL during the reproductive years. Insulin can also promote testosterone synthesis and reduce sex hormone-binding globulin. A 2016 study found that a 20-minute interval exercise consisting of 8 seconds of cycling and 12 seconds of rest lowered T levels in women. We examined the effects of a 12-month moderate intensity exercise intervention on serum androgens. Drink green tea. Research has shown that smoking and drinking produce changes in hormone levels. Jun 18, 2020 · By reducing your meat intake you will lower the fats and proteins in your body and, coupled with an additional intake of soy, your body will reduce testosterone concentrations. The way that the male hormone, testosterone, interacts with exercise is a hotly talked about and debated phenomenon. Insulin resistance is extremely common with PCOS and it contributes to androgenic effects. They help start puberty and play a role in reproductive health and body development. Amla is useful for its detoxifying qualities. Women or people assigned female at birth (AFAB) make about one-twelfth the amount of androgens of people AMAB. Vitamin D has been associated with reducing androgen levels in women with PCOS. Jun 27, 2017 · Testosterone levels lower than 20 ng/dL in women aged 50 and older are considered low. Combining one of these local measures with systemic treatment might help achieve rapid response and better patient satisfaction. Ovarian issues are the most common. That is not all. Testosterone’s effects are first seen in the fetus. cb xs uh ik fq yo hs dr ot xu