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How To Have A Happy And Healthy Pregnancy [E019]

couple makes heart on pregnant bellyDiscover how you can have a successful pregnancy from start to finish. Dr. Whitney Hamed leads the conversation in this episode about how you can avoid potential complications and set the body up to have a happy and healthy pregnancy, labor and delivery.

Table Of Contents

An Introduction To A Happy and Healthy Pregnancy

Dr. Bryan: All right, welcome back. We are in the studio for the Wellness Connection Show. Today I am joined, pleasantly, with two of my best friends and business partners here, Doctor Jason Hamed and his lovely wife, Doctor Whitney Hamed. Hello again.

Dr. Jason: Hello, hello.

Dr. Whitney: Hello.

Dr. Bryan: And like I said a couple weeks ago, it’s hard to believe that we’re already on episode 19. Time goes fast, right?

Dr. Jason: Yeah, this is fun too.

Dr. Whitney: It does.

Dr. Jason: Good time.

Dr. Bryan: Yeah. So, as we’re approaching spring here in the season. Spring and life, you guys are going to wonder what I’m talking about here. But usually when you think about spring and life, it’s like when a woman is creating a new baby inside, when they’re pregnant, that’s a form of like a flower blooming on a plant.

Dr. Jason: Yeah.

Dr. Whitney: Right.

Dr. Bryan: Or leaves starting to show up on a tree, right?

Dr. Whitney: Right.

Dr. Bryan: It’s a form of germination, it’s a form of spring. And that’s what we’re going to talk about today.

Dr. Jason: That’s pretty deep, philosophical. Doctor Bryan coming to the mic with some philosophy. I love it, man.

Dos and don’ts during pregnancy

Dr. Bryan: Yes, indeed. So, today what we wanted to do is share and just have a conversation centered around what makes the likelihood of a successful happy and healthy pregnancy go up. What are some of the dos and don’ts during your pregnancy to avoid any potential complications that are avoidable, any conditions that you might experience. And Doctor Whitney’s had a tremendous amount of experience with working hand in hand with that demographic of pregnant women throughout the course of her time in healthcare, so we’re going to let her lead the conversation on some of the dos and don’ts for a healthy pregnancy, as Doctor Jason and I will add our input. We’ve never been pregnant, clearly.

Dr. Whitney: Yeah, so thank you, thank you. And we’ve got to do this together, and you’ve gotten to see Olivia and I, our partner at the Wellness Connection, again now pregnant and having four children each. So, we’ve tested it. We’ve tested what challenges there are during pregnancy. But also, what natural solutions there are. And we’ll definitely get to those today.

What Defines A Successful Pregnancy?

Dr. Bryan: Can we start with how would you define a successful happy and healthy pregnancy? Like, what makes, in your opinion, a successful pregnancy by definition, if you were going to try to define that?

Dr. Whitney: By definition … and this is what became so clear to me, even in my first pregnancy, is that I had a clear intention of what I wanted that pregnancy and outcome to look like. And because I saw so many around me, it’s just like leaving it to the hands of others or what the culture thinks a pregnancy should be like, what aches and pains we should experience, “Oh, the child birth’s in the doctor’s hands.” And there was something innate in me that said, “No, this is what I want it to be like.”

Dr. Whitney: Now, I didn’t have all the answers and solutions, but I quickly found them, and we can definitely … So, to me, everyone’s is going to look different, but it’s taking some of that in your own hands. And not from a control place, but from a, “This is what I want to experience. This is how I want to look. This is how I want to feel. This is the energy I want to have. This is the kind of birth I want to have.” And then, every child it gets a little easier. So, that’s what it looks like to me.

Pregnancy isn’t always the same

Dr. Bryan: Because inevitably there are people that are on their couch that are miserable during their pregnancy, and then there’s some people that you could hardly tell that they’re due next week.

Dr. Whitney: Yes, there’s such a difference in how some women feel physiologically. And we can get into that nutritional needs and exercise and meditation, all the different solutions that are out there. But there is variation. The good news is, is most of these tips and tricks and all the things we’ll talk about today can be done at some point in your pregnancy by almost anyone.

Dr. Jason: If I can interject just from, again, as your husband and what I saw, and I believe what you’re trying to describe to the listeners are, I saw you just really trust your motherly instinct. Like, I saw you during all these kids, especially with Reece, our oldest, that was the tip of the spear. Like, this was our first. And we didn’t know everything. But you trusted and you put in work and you listened. And you didn’t … You bucked the system.

Dr. Jason: Not out of just for the sake of just doing it, but there was something inside you. I remember seeing that in your eyes. I remember seeing that in our conversations, because I was like the research guy, like, “Oh, we’ve got to make sure …” And you’re like, “No.” You just trusted. And I think that that … I’ve seen you in your own way deliver that message to your patients throughout 16 years of practice now. You tell them, you empower them to trust themselves.

Dr. Whitney: Absolutely. Absolutely.

Common Problems During Pregnancy

So many women I meet with are actually scared because when they come in, they’re experiencing usually some form of low back, pelvic pain, that’s very common, and it’s common knowledge in the pregnancy world because it can radiate forward into the pelvis, into the legs, into the lower back

Dr. Bryan: So, let’s start with maybe when patients are coming in during their pregnancy, what are some of the most common reasons that a patient would come in during a pregnancy? What are some of the complaints or problems that somebody might run into as a bump in the road during their pregnancy before we go deeper on some healthy ways to stay well during a pregnancy?

Lower back and pelvic pain during pregnancy

Dr. Whitney: So many women I meet with are actually scared because when they come in, they’re experiencing usually some form of low back, pelvic pain, that’s very common, and it’s common knowledge in the pregnancy world because it can radiate forward into the pelvis, into the legs, into the lower back. And the reason why women are scared is because they didn’t have that before. They didn’t feel that way before. And they know baby and their belly and their physiology is only going to grow and get bigger and it’s going to get harder, especially the women who already have children.

Dr. Whitney: So, that is the biggest thing is the low back and the pelvic pain and the sciatic pain. And sometimes even the headaches and pain between the shoulders. But those are the biggest reasons. And that’s the biggest obstacle. I think women do trust their innate and know quickly, “Whoa, this is going to interfere.” They know. That comes up in conversation with every woman I talk to in the clinic is, “How is this going to interfere with what I’m doing?” And then we make that connection to childbirth.

Wrong position of the baby

Dr. Bryan: So, there’s also a demographic of patients that I’ve seen come through the years that actually … is it when … maybe when their baby’s not positioned right?

Dr. Whitney: Right.

Dr. Bryan: So, that’s another pain point that shows up sometimes when women are carrying a child. And your innate intelligence, your body knows ultimately what to do. But sometimes the position of the body of the infant inside is not right and it leads to some problems, right?

Dr. Whitney: Absolutely. And I’ve educated obstetricians on this and our community and our patients. But you’ve got to think about it, baby’s house is your uterus. And your uterus is attached into your lower back and pelvis. So, if your house is crammed, if it’s squishing on one side or tight on one side, your baby’s going to do the first most natural thing, which is get in a position that gives them the most comfort. And usually, that’s either sideways or breach or just a position that’s not going to be ideal for birth and maybe lead to C-section. So, yes, we help a lot of women who are in those positions. And there’s usually a correlation with back pain. And it’s been going on the whole time, the woman just was not aware of the connections.

Numbness of legs

Dr. Bryan: Another thing that’s commonly seen is women that have tingling or numbness in their legs.

Dr. Whitney: Yes.

Dr. Bryan: You know, as their belly’s growing and the baby’s kicking trying to figure out how to fit into that house.

Dr. Whitney: Right.

Weight gain during pregnancy

Dr. Bryan: Seems like a lot of stress gets put on the joints and the lower back. And therefore, the nerves tend to get pinched going down the legs because from an observational standpoint, a woman is going from … I don’t know, how much weight does an average woman gain during her pregnancy? Because they put on weight, right?

Dr. Whitney: Right. So, a woman can gain anywhere from 15 pounds up to 50. There’s such a variation. But even that amount, if a woman’s joints are weak in her back, especially if you’ve been out of alignment or you’ve not exercised in the past or done strengthening for your pelvis, then just that little ounce of pressure on that nerve, it can be debilitating.

Dr. Jason: So, you and I have talked about … in regards to you helping me to better understand some of the techniques that you do to help pregnant women with respect to turning babies and some muscle work as well as the adjusting. And you and I have talked about it. And I come from more of a structural standpoint. And I asked you openly, “Well, many of the things that precipitated the event of the baby being sideways or upside down or backwards probably were there prior to the actual developing of the baby.” Meaning, their pelvis was out of alignment, their hips were rotated, they didn’t know it. Now they’re growing a child, and now the uterus, as you said, is now twisted.

It’s all about the imbalances

Dr. Whitney: Right, exactly. So many women come in … because you’ve got to think about it too, pain relievers aren’t the answer in pregnancy. It’s a contrary indication, right? So, what else is that woman going to do?

Dr. Jason: There’s no pain reliever that’s going to move a bone.

Dr. Whitney: Right.

Dr. Jason: Or there’s no pill that’s going to move your pelvis into alignment.

Dr. Bryan: So, it seems like, look, if you strapped on an extra 30 pounds onto my body tomorrow, or any one of us, for that matter, all your weak spots are going to be exposed.

Dr. Whitney: Exactly.

Dr. Bryan: And that’s often what it seems like happens to pregnant women is you’re gaining weight at a rapid pace, and that’s just the way it’s supposed to happen. But if you have any imbalances in your body and those are weaknesses, then they’re going to get exposed because of the extra stress that you’ve now picked up in terms of the physical load.

Dr. Whitney: And then, imagine going into childbirth with that, you know? That makes it even harder. And it’s already hard already, but that … Wow, that changes the game.

Dr. Bryan: Yes, it looked hard.

Dr. Jason: Yeah, I’m not going to say anything. It’s all you. Yeah.

Dr. Bryan: No comment. Yes.

Dr. Jason: Yeah. [inaudible 00:10:57].

Dr. Bryan: Jay and I are clearly the wimps in the room right now.

Dr. Jason: Right, clearly.

Dr. Whitney: They both assisted all the childbirths.

Ensuring You Have A Great Pregnancy

Dr. Bryan: So, why don’t you guide us through. You’ve been integral in writing basically a pregnancy oriented book and actually putting together a journal to help patients really guide themselves through a happy and healthy pregnancy. Can you walk us through some of the bullet points of what is a must for somebody to incorporate into their pregnancy to make sure it’s a great pregnancy?

Dr. Whitney: Yeah, so if … We are going to, of course, provide the download for the book and for the journal, My Well Pregnancy. It’s really boiled down to two categories, mind and body. And those two are just completely interwoven and connected, just like the uterus to the pelvis. And so, I go through those categories to show you and teach you the strategies. But if we just delve into firstly the physical, it’s really again about relaxing the right muscles, getting your hips to be aligned and relaxed. And part of that, yes, can be through chiropractic care, but there’s other strategies also. And so, whether it’s through strength, alignment, yoga positions, foam rolling, I give all kinds of natural tips. But the point is, you’ve got to do something every day to help to prepare your pelvis, your muscles, your ligaments for a growing baby and childbirth.

Dr. Bryan: Sounds like it. It’s … I guess there’s a reason why they … you’re leading yourself up to this thing called labor, right?

Dr. Whitney: Right. Right.

Preparing your mind through meditation

Dr. Bryan: So, okay, let’s get into some specifics. In terms of preparing your mind and your body, what are some methods in which you recommend women prepare their mind and their body?

Dr. Whitney: So, let’s go mind. Meditation. And whether this is prayer for you, relaxation time. We’ve actually had a whole podcast, of course, on taking the time out and incorporating meditation. But just that time to take out for you, because when you reduce the stress response, when you relax your mind and body, then you’re giving yourself time when you’re in those moments for childbirth and you need that focus time to be able to tune everything out, tune the discomfort out, tune the noises in the room out and do what you need to do, that really helps you exercise your mind and prepare for that. So, even just 10 minutes of meditation a day can really start to build that muscle to help you be able to relax your mind and body. And that was one of my favorites.

Dr. Bryan: So, we started very philosophically, right? When I’m talking about spring and things blooming.

Dr. Whitney: Yes.

Chemical exposure during pregnancy

Dr. Bryan: But I’ve often wondered, you know how there’s chemical exposure during a pregnancy? Like, where they’ll recommend a pregnant woman avoid alcohol, smoking, drugs, anything that may interrupt a happy and healthy pregnancy. You’ve got to wonder, how does stress for the woman ultimately trickle down to the development of the child?

Dr. Jason: That is really … I never even thought of it that way. Like, that’s really well said. That’s really cool, yeah.

Dr. Whitney: Absolutely. So, we know, exactly, through studies that chemicals, hundreds of chemicals have crossed the placenta and affected babies and have been in their own bloodstreams. But cortisol is the same way. So, there are some theories and there is some work being done to look at this, what about cases of ADD and ADHD? If the mother’s stress levels are so high, where is that cortisol going? And is it priming the baby’s brain and behaviors from in the womb?

Dr. Jason: Wow, that is … that’s interesting.

Dr. Whitney: So, I write this in my book, your meditation actually heals and affects your baby. So, it’s just so powerful. Talk about … And that’s the theme through the book is everything you do. We talk about exercise in our podcast, we talk about meditation exercise. But when you are doing this, you’re doing this for two people, which is really cool.

Have the clarity to see ahead of time

Dr. Bryan: One other thing too, you talk about the clarity that you had too. I think meditation, obviously we know how important it is, pregnant or not, right? But also clarity. Speaking to that in regards to for a mother, whether it’s first, second, third or whatever number of pregnancies there are, the clarity that you had, and seeing ahead of time what you wanted the birth experience to be like.

Dr. Bryan: And how that influenced some of the actions you took, because I think that if we’re being open, what we have seen as practitioners is often times, like you said, people walk in and there’s no clue, right? Like, people put more time and energy into planning their vacation than they do bringing on their child into the world, which when you think about it … like, whoa, I can actually think about how I want this birth to go? So, when you talk about mental preparation, can you add into that some value that I’ve seen you … and share with our listeners what I’ve seen you do?

You Need a Birth Plan

Dr. Whitney: Absolutely. So, in theory, or what that’s called in the real world is called a birth plan. So, you have access to a birth plan with any of your healthcare providers, your doula, your midwife, wherever you choose. Now, in some circles, like in natural childbirth circles, it’s widely accepted.

Dr. Whitney: Maybe in a traditional hospital setting, not so much. But the point is, whether you do that for your own environment, your healthcare professional, the point is, do it for you. And your birth plan is really just a vision you create. It’s something you write down. It’s something you reflect on. It’s something you make a list for. That’s what prepares you for, “This is what I want in the room,” no matter where the room is, whether it’s sounds or oils or whatever that may be so you’re just creating that vision for yourself. And I think that’s where the clarity came.

Dr. Jason: Yeah, I saw it firsthand and it was impactful. Now, openly, just like a game plan in a sports, right? So, sometimes it doesn’t always go to plan. But you had a map of what you wanted. And you altered it. And every time that you had another child, you’d learn from the last time of what you liked, what you didn’t like.

Dr. Whitney: Absolutely.

Dr. Jason: And you course corrected. We’ve had many patients that started out in a traditional model of delivering babies and going through the traditional route of, “Oh, you’re getting a scheduled C-section, this is what’s going to happen, that’s XYZ.” And they decided afterwards, “That wasn’t for me,” and then they came and they saw you for different types of care.

Dr. Whitney: Right.

What should you think through before giving birth

Dr. Bryan: Can I ask this, what would be an example of some of the decisions or the things that would show up on that birth plan that a woman listening to this can actually think through ahead of time, decision points that they may be faced with that they have to … Like, he’s obviously telling a story that these people haven’t seen. This is what you witnessed, right?

Dr. Whitney: Yes.

Dr. Bryan: But how does that relate to somebody that’s pregnant at home right now? Like, what decisions might they be faced with?

Dr. Whitney: So, you’ve got to think about your body and your nervous system, because your environment is processed through your nervous system. And that’s the physical pain you feel, that’s the emotions you’re experiencing, that’s the senses that are around you.

Top three things in the birth plan

Dr. Whitney: So, the top three things in your birth plan are, what do you have for physical relief? Whether that be a yoga ball, whether you rent a tens unit, which is those little electrical pain relieving units that you can take with you or the hospital has or the birth center has. Are you using heat, or ice, or other just natural topical pain relievers? Are you using water? Water was my savior. I call it my natural epidural. So, you’re looking at those physical components that you’re going to use. Maybe you learn techniques with your husband for pressure points.

Dr. Whitney: The other senses are what sounds and smells do you hear? What lighting is available? I just actually met with a local hospital to help them design their new birth wing to keep all of those things in mind. So, it was really fun to sit down and be a mother and a practitioner going, “Here’s what really is important for the senses and that needs to be put into these rooms and these environments.” It was pretty cool.

Dr. Bryan: All to keep you at a lower stress threshold, right?

Dr. Whitney: Exactly.

Dr. Bryan: I’m actually laughing in my mind a little bit because it’s making me think of that movie, Elf, you know? The Will Farrell movie?

Dr. Whitney: Yes.

Dr. Bryan: Where they’re like, “Oh, he’s an angry little elf.” So, I feel like instead of … Now, from this point forward, when we see an angry, snappy individual, we’re just going to say, “Your mom must have been stressed,” right?

Birthing tub story

Dr. Jason: Real quick, you’ve got me thinking and laughing now. So, to the listeners, a little true story about this whole mind mapping and whatnot with Doctor Whitney here. So, she definitely knew what she wanted in regards to our very first baby and sounds and smells and the environment. She alluded to water, so we actually had a birthing tub that we rented and whatnot. And to this day, she cannot listen to Enya because she had it on repeat for like four hours during the birth. Remember that?

Dr. Bryan: Yes.

Dr. Jason: So, now anytime Enya comes on, she’s like, “Turn it off, turn it off.” So, clearly it worked for number one, but after that she ruined Enya for her for the rest of her life.

Dr. Whitney: So, you may need to switch it up as births continue, yes.

Dr. Jason: It’s too funny.

Dr. Bryan: So, that’s the birth plan concept of making decisions to keep your stress level at a comfortable spot so you can stay relaxed during the pregnancy. That’s labor itself.

Dr. Whitney: Correct.

Important Nutritional Needs During Pregnancy

Dr. Bryan: But let’s back up a little bit and go into the actual pregnancy experience. That’s kind of like the labor’s like the final experience. But leading up to that, you’ve talked about meditation, so you can actually train yourself throughout the time of your happy and healthy pregnancy to stay calm. What about other things like nutritional needs that need to be paid attention to?

Dr. Whitney: Yes, let’s go through the ones that really target comfort and pain relief. So, again, let’s go back to that … again, NSAIDs and different things that are contra indications through pregnancy. So, if you need something nutritionally to help you on top of the natural and whole foods that you’re eating is magnesium. And I know I’ve talked about it, Doctor Olivia’s talked about it. But magnesium glycinate, I’m telling you, it turns muscle cramps on and off in an instant. It’s amazing. It’s an amazing thing to keep you hydrated, to keep your cells fluid and to give you those minerals that you need and that your baby needs to develop. So, magnesium glycinate for pain relief and overall development.

Turmeric for pain relief

Dr. Whitney: And then, tumeric, that’s another great option. And we can put any links to these supplements in our show notes, but tumeric is another great option for that pain relief, for the aches and pains and the headaches you’re experiencing. So, those are some amazing things to add to maybe your routine of prenatals. And then, high quality fish oil. And what do I mean by that? Something that’s purity certified, something that doesn’t have additives, that doesn’t have oils from fishes that is containing potentially toxins like mercury. So, you want to be really, again, clear on where are your sources of your vitamins coming from, and look at magnesium and tumeric as great options for pain relief throughout your happy and healthy pregnancy.

Dr. Bryan: Liquids. Could we talk about liquids for just a second? Like, in terms of we know when someone’s training for an athletic event or just somebody that’s going through their day and daily activity, we recommend a certain amount of water be drank every day. Is it the same for pregnant women? Or do they drink more than the average in your opinion?

Focus on the electrolytes

Dr. Whitney: It’s tricky with that one. Actually, that was a tough one for me. The hardest thing in the world for me to do was to drink water throughout my entire pregnancy. I don’t … again, it was also just the pressure in my stomach, some of the nausea. So, I had to focus a lot on electrolytes too because my water was low. It was much lower. So, yes, ideally, the hydration levels do need to go up. But in some cases, it’s hard for women because of the different fluid retention or nausea or whatnot. So, yes, do your best and look for those natural electrolytes like NUUN, it’s sweetened with stevia or xylitol.

Dr. Jason: Ice chips. I remember you had ice chips because you couldn’t drink a lot of water.

Dr. Whitney: Yes.

Dr. Jason: You would use ice chips throughout your happy and healthy pregnancy.

Dr. Whitney: Absolutely, yeah.

Dr. Bryan: So, you make a good point. Obviously there’s a lot of women that experience nausea during their pregnancy. So, I guess we can put all these ideal situations of, “You want to take this in, drink this amount, use these supplements, eat these whole foods.” But also, you’ve got to listen to your body.

Dr. Whitney: Ladies, that’s the biggest thing. You may have been eating either junk food or you may have been strict paleo before you come into pregnancy. I’m telling you, be flexible because usually in those first three months, the things you want to eat are completely opposite. So, do your best. I always kept my eye on the target of healthy nutrition, but that can change, absolutely.

“Be Flexible” – do exercises and stretches

Dr. Bryan: So, I’m glad you used that word. Let’s segue into flexibility, right? You just said, “Be flexible.” Flexible in terms of the physical structure. Like, are there exercises or stretches that are good for a pregnant woman to consider? You know, can you walk us through that? And how they can keep their body balanced as best as they can during a happy and healthy pregnancy.

Dr. Whitney: Anything focused on the hip and lower back. So, a lot of your basic yoga videos, basic DVDs, basic classes, they’re going to be so focused on low back and hips. One tip I can give you though, ladies, if you’re doing these classes, do not sit Indian style. What that does is it actually encourages your pelvis to rock back and creates a baby that goes sunny side up. So, that’s one of my big tips I give patients. But other than that, yes, focusing on basic yoga DVDs or classes that focus on the lower back and hips. And foam rolling is another one of my favorites for your front of your pelvis, literally the groin area. And then the back where the butt muscle is or the glute muscle is. Those two areas are key.

Dr. Bryan: Are some of these outlined in your happy and healthy pregnancy guide?

Dr. Whitney: Yes.

Dr. Bryan: Okay.

Dr. Whitney: Yes, they are.

Closing Thoughts: Listen To Your Body

Dr. Bryan: So, if anyone’s really interested, and actually if this is pertaining to you specifically, a pregnant woman or somebody you know that’s pregnant, then like we said, on this episode 19, just go to episode, or E9 … E19, I’m sorry. And there’ll be basically access to free download. It’s basically going to be the book that she wrote and also a guide that she created that may benefit the people that are looking for this type of help. So, if you just heard it for the first time and you want more information, it’s available to you. Is there anything else that you want to add in terms of how the pregnancy experience would be that we didn’t touch on in this time? I know we’re-

Dr. Whitney: You know, Jay, I know that you saw me. I feel like recovery was, I would say, the last piece missing in this conversation, is to have your mind and body read to have, whether it be food, support system, the supplements you need, your chiropractor, all of those things lined up and ready for you. Think of your six weeks after you have the baby as just as important as the six weeks leading up to it, because your recovery dictates how your body might feel your next childbirth or your next happy and healthy pregnancy or how you’re going to postpartum. We could probably have a whole podcast on postpartum with Doctor Olivia. That is, weeks before your childbirth, really think about your recovery in those six weeks and what you need to recover.

Grab the My Well Pregnancy book and journal!

Dr. Jason: That’s well said. Yeah, I was an observer. You did a great job. And you continue to inspire me and many, many, many women with these words. So, hopefully this reaches some of you out there that are listeners that either are going through this or know someone that is, share this. I know I’m biased, but this young lady is a wealth of knowledge and very congruent. So, get them that eBook and get those tips to them. It could potentially change their entire happy and healthy pregnancy, labor and delivery.

Dr. Bryan: If for nothing else, you’ve got to be prepared to be able to carry then cart that car seat around. That thing’s miserable.

Dr. Bryan: Yeah, there’s yet to be a good one of those. So, if anyone’s an engineer, please design one quickly. But thanks again for sharing that information on how someone can actually go through a happy and healthy pregnancy . These are a lot of just healthy principles for a healthy lifestyle. And your pregnancy, it sounds like it’s not a whole lot different than just what it would take to sustain your life, but your body’s going through a lot of changes. And it’s important to notify that you protect it and listen to your body. So, thanks for sharing that information and until next time, we will talk to your shortly. Take care.

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