Because V-ups combine the benefits of two exercises: crunches and leg raise, they are thought to be the most effective belly fat-burning exercise. It's very common to have loose skin after pregnancy, particularly in the abdomen, as a result of your body accommodating a growing baby bump. Those who don't tend to have better skin quality. Jun 6, 2023 · Urinary incontinence. Having a pannus stomach is normal for many people but can also cause discomfort and skin infections. Several factors contribute to the development of sagging and loose belly skin, and understanding these factors is crucial Skin Tags. Pull your belly button in toward your spine and lift your pelvis off the floor. So be prepared to wait. “Imagine strapping 30 to 40 pounds to the front May 17, 2019 · A panniculectomy is more expensive than a tummy tuck, but it’s often covered by medical insurance. While compression garments can help, loose skin can also make getting in shape tricky. S. In this article, we'll explore various ways to help tighten and tone your skin after pregnancy, allowing you to feel confident and comfortable in your own skin once again. First and foremost, the best way to prevent loose skin after pregnancy is to promote skin elasticity during pregnancy. Skin stretched during pregnancy often loses its ability to retract after weight loss due to damage to collagen, elastin and other components responsible for elasticity, so naturally improving Collagen intake helps to tighten loose skin. Skin tags are very small, loose growths of skin that usually appear under your arms or breasts. Treatment : There are a number of things that can be done to improve the appearance of loose skin after pregnancy, including exercise, diet, skin care, and surgery. Mar 25, 2022 · Here's a look at the most common postpartum skin issues: Loose skin after pregnancy. The most common types include: Abdominoplasty: This is commonly known. comHi Scout fam!Are you or someone you know wondering how to tighten loose skin on Female Hormonal Changes. If you have severe excess (or hanging) skin you will generally need a tummy tuck procedure to remove the excess skin. Feb 13, 2022 · Average Cost: $6,450. The BodyTite technology can be applied directly onto the abdomen to target and eliminate a hanging belly. That said, apron belly does not only occur in women or people who have overweight. RF skin tightening is typically painless, and the treatment is quick, taking only 20-30 minutes per session. During pregnancy, your skin stretches to accommodate the growing baby. This means that when your dam’s litter is fully weaned, her own appetite will drop off too, and she will begin to eat more normally once more. It's not 100% guaranteed that a woman will be left with loose skin, excess fat and separated muscles after pregnancy. But Jan 3, 2023 · The best types of foods to include in your diet are: plenty of fresh fruits and vegetables. EliVist. If they do not disappear, there are ways to remove them. but the skin is still loose. May 5, 2021 · More officially known as abdominoplasty, a tummy tuck is an invasive surgery that requires general anesthesia. Exercises to flatten the stomach after pregnancy are a great start to shed fat, lose weight and tone the muscles. V-ups. For instance, the linea nigra — Latin for "black line" — is a dark, vertical line that runs over the belly to the pubic hair How To Tighten Loose Skin After Pregnancy. In this post, we will explore effective strategies and techniques to help tighten loose skin after pregnancy. One small 2014 pilot study found that radiofrequency and multipolar-pulsed electromagnetic fields reduced the length and width of stretch May 8, 2024 · Pictures of loose skin after pregnancy offer a clear and objective view of the physical changes that have occurred, allowing women to assess the extent and severity of loose skin. Jan 2, 2020 · According to research, Collagen and Elastin provide elasticity and helps your skin stay tight. 3. as a tummy tuck May 18, 2020 · Step One: The Giver Cleansing Oil & Makeup Dissolver. Exercise and strength training. Many women are left with scars, stretch marks, and loose skin after giving birth. It uses an incision that is low on the abdomen to remove excess skin and fat. Loose skin that is on the upper tummy alone is rare. Loose skin. Trusted Source. whole grains like quinoa, oats, and brown rice. But genetic factors do influence whether or not you’ll get them. Try massaging lotion to any loose skin once or twice a day. Boost your skin’s elasticity and collagen naturally. Medically reviewed by Maria M. Pregnancy and Skin Stretching . Incorporate Strength Training: Strength training exercises can help tone and tighten the muscles beneath the loose skin, which can improve its appearance. Before deciding to undergo a treatment for lax skin or excess fat, Dr. Plus, try to limit your intake of sugary foods and processed snacks, which are high in calories and low in Oct 12, 2022 · There are various kinds of skin removal surgery that focus on different areas of the body. I chose Thermage because I had loose skin on my abdomen after two pregnancies. Body shape was altered during retouching. Engaging in activities like yoga, pilates, and weightlifting can tone the muscles underneath the skin, giving it a more firm and taut appearance. If the fibers are stretched beyond a certain point during your Jan 26, 2023 · Stretch marks can appear as pink, purple, reddish or brown streaks across the skin. May 13, 2024 · The primary reason for loose skin after pregnancy is the significant stretching of the abdomen as it expands to accommodate a growing baby. While anyone First, remember that time typically makes loose skin better. A close-up image of a slim young woman with a belly fat after giving birth. Drink a lot of water throughout the day to force you to go to the bathroom more often. It explores the various causes of loose skin and different solutions, including exercise, diet, and medical interventions, to improve the appearance of the skin. Range: $3,850 - $16,000. Hang in there, your body truly just performed several miracles, focusing on that the second time around helped me feel less like an old shriveled grape. Most women have loose skin on the lower abdomen, or both the lower and upper tummy after pregnancy. tighten your skin. Apply a 30-or-greater SPF broad-spectrum sunscreen each day. Darkening of Freckles, Moles and Other Areas of Your Skin. Tillo recommends waiting at least six months after pregnancy to allow your body the time to fully adjust May 19, 2020 · by Alicia, Pregnancy Day by Day updated on 10/26/2021 05/19/2020 2 Comments on Loose Skin After Pregnancy: Complete Guide +1o Ways To Tighten Loose Skin After Pregnancy. After having a baby your skin should slowly return to normal, but it does take time for skin to regain its elasticity totem of undying skin texture pack. Fix Loose Skin After Pregnancy. Nov 8, 2019 · Problems with loose skin after pregnancy usually occur after delivering your baby. healthy fats like nuts, seeds, avocados. To promote flexibility and tighten loose skin after pregnancy, consume a healthy diet plan including plenty of fruits, veggies, fats, and lean protein. This is because of the changes in collagen and elastin in the skin's dermis, which normally keep your skin taut, firm and elastic. Massaging will improve blood flow to the area, which helps your skin to appear firmer. Instead of driving everywhere, try biking to nearby destinations. The shelter had gotten her from nearly 90 lb to about 80 lb over a period of a few months, so she already had some loose skin. When your dam weans her litter, her body no longer needs a huge amount of calories to support the additional demands placed upon it by her young. Leave the coconut oil on the skin for at least 30 minutes or overnight. A reverse abdominoplasty, also known as a reverse tummy tuck, is a cosmetic surgical procedure that removes excess, loose skin from the upper abdomen. The recovery of loose skin depends on the skin’s elasticity – women with less elasticity may find the laxity is permanent, and a cosmetic treatment will be needed. It also allows the surgeon to tighten a loose abdominal Oct 20, 2020 · Tighten The Loose Saggy Lower Belly Skin. You may have had clear skin before and during pregnancy, but break out in spots in the month or so after giving birth. Cardio exercise: Aerobic exercises such as cycling, running, swimming, or brisk walking can help to burn calories and reduce belly fat. The only trace remaining is around my belly button. Almost 5 years after the birth of my youngest, my stomach & my breasts have slowly returned. We have some essential ways for you here! Nov 7, 2020 · How I'm Tightening My Loose Skin After Pregnancy?https://www. Here are some tips to help tone your saggy skin after pregnancy: 1. This treatment involves using radio waves to heat up the skin, which stimulates collagen production and tightens the skin. So, I'm about 3 years out from the procedure & it still looks great. Mar 11, 2024 · The stretching of the skin that occurs during pregnancy and the weight gain can lead to loose skin after giving birth. “Nonsurgical methods that help tighten the skin will generally not be effective enough to tighten the amount of loose skin that occurs with massive weight loss,” says Dr Fortunately, there are exercises and activities that can help tighten loose skin after pregnancy. With a little time and effort, you can get your pre-baby body back. Men, those who have lost weight, and Jul 16, 2013 · BBC World Service. Find high-quality stock photos that you won't find anywhere else. Apr 24, 2024 · By following these methods consistently, you can regain firm and toned skin after pregnancy. Feb 10, 2009 · Answer: Loose skin and weakened muscles after pregnancy. Mar 31, 2020 · Two potential causes of apron belly are giving birth and gaining weight. The best way to determine is with an in person Nov 10, 2017 · When you apply the lotion, massage it in. If my skin doesn't tighten up I'm considering to try micro needling/micro Post-Pregnancy Photo Series Shows How Mothers’ Bodies Look After Giving Birth Photos of women in the mass media don't seem to leave much room for women who don't match its heavily Photoshopped concept of beauty, but photographer Jade Beall provides a healthy counterweight, using her photography to highlight just how beautiful the bodies of Jan 18, 2023 · One study found that of 124 people who requested plastic surgery to tighten skin after weight loss surgery, 44% had reported skin pain, ulcers, or infections due to the loose skin . Start your journey to skin restoration today. May 24, 2022 · Here are some workouts that will aid in the loss of abdominal fat and tighten your stomach skin for sure: 1. Increased hormones cause changes in your skin pigmentation. Mar 1, 2024 · Aim to drink at least 8-10 cups of water per day, and include hydrating foods, such as fruits and vegetables, in your diet. Tighten your buttocks and hold for 5 3. scoutthecity. Stay hydrated. Regular exercise and strength training can help tighten loose skin after pregnancy. #1 · Jun 2, 2014. Pregnancy stretches the ligaments and skin of the abdomen to accommodate the growing foetus – this can lead to loose skin around the tummy after giving birth. These lesions can cause itching or may burn or sting. BodyTite will restore your pre-pregnancy belly by removing Apr 11, 2023 · Updated on April 11, 2023. Oct 21, 2022 · Fortunately, there are things you can do to help tighten and tone your skin after pregnancy. Excess skin can also cause this condition, and the treatment Eating plenty of vitamin C-rich foods like peppers, citrus and strawberries may also make your skin less subject to stretch marks. 1. It is sometimes referred to as mommy belly fat or a menopause apron. Was Jul 26, 2019 · Sadly, probably not. If you Nov 6, 2023 · The post-pregnancy period is often accompanied by loose skin, which can be a cause of concern for many new mothers. It can take a few months for the pregnancy pouch – the fat, extra skin and relaxed pelvic guard that gives the belly a hanging look after pregnancy – to go off. Sagging skin around your midsection after childbirth is a common complaint of new moms. It got rid of almost all of the wrinkly, loose skin. If you ask most people what causes a flabby-looking belly, they’ll immediately answer “excess fat. For example, about 5 to 10 percent of women in the U. bontrager adventure saddle bag; best inter island hawaiian cruises; pictures of loose skin after pregnancy. Understanding Loose Skin After Pregnancy. That elasticity depends, in large part, on staying hydrated. Vitamin C promotes collagen and tissue production, which helps keep skin strong and elastic. In addition to the stretching of the skin, the muscles of the abdomen also stretch during pregnancy. Take note: There can be other reasons your skin is bone-dry. Aim to drink at least 8-10 glasses of water daily to keep your skin hydrated from within. Aug 11, 2021 · It produces wrinkles, changes the skin tone, and slows wound healing. Most women— up to 90 percent —will get pregnancy stretch marks on their abdomen, butt, hips, upper thighs and/or breasts towards their second or third trimesters. She's lost 8 lb in the one month since we had her, and while she feels so Feb 12, 2024 · One common concern many women have post-pregnancy is excess skin. During the procedure, your board-certified plastic surgeon will remove any excess skin and tighten the abdominal muscles. If the skin on your lower belly is flappy and loose after losing a lot of weight then there are some natural solutions you can use to tighten it back up. Jan 22, 2023 · Diet and exercise: Losing weight through a healthy diet and regular exercise can help to reduce belly overhang by reducing the amount of fat stored in the abdominal area. This loose belly skin can take several weeks or many months to reduce and repair. Dec 21, 2023 · The main causes include: Pregnancy: After the delivery of a baby, the extra skin necessary to accommodate the pregnancy can hang down, causing a pannus stomach. Jun 5, 2020 · One of the most common questions I get asked is how I tightened my skin post-pregnancy and flattened my tummy, so I'm sharing all my tips in this video. [For extreme skin looseness after pregnancy, surgery may be the only option, despite the scar tissue, fibrosis and other dangers. It might be a good procedure for you but an exam would be required to confirm this impression. 2. 5) Stay Hydrated. Whether it's on the stomach, thighs, or other areas, it's natural to wonder if you can lose that excess skin. During pregnancy, a woman’s skin gradually stretches to accommodate her growing fetus. The cost can range from $8,000 to $15,000, plus anesthesia and other extras. One key aspect to reducing loose skin after pregnancy is maintaining a healthy diet. This lax skin leads many women to seek out an effective surgical solution, such as a tummy tuck , or pursue full postpartum remodelling with a mummy makeover . This is often due to the onset of a false pregnancy. In intact (non-spayed) female dogs, hormonal shifts may cause an enlarged belly and sagging skin. Rubaum, Director of the Laser Image Company in Redondo Beach who uses the Refirme laser system, “Most patients see an immediate change, with an increased tightening of the skin seen over time. Swelling, redness (or red streaks), and pain in your breasts, accompanied by fever, which can indicate mastitis. (7) However, prolonged sun exposure and sunburns cause skin damage (resulting in more wrinkles) and, in some cases, skin cancer. Aug 12, 2018 · The dreaded ab flab and loose skin, generally referred to as belly pooch, is a common phenomenon after giving birth. Jan 24, 2009 · Answer: Tummy Tuck vs Skin Tightening Device. According to Dr. Sep 16, 2022 · Physical changes after the pups are weaned. Pregnancy comes with all kinds of skin changes. Stay Hydrated: Drinking an adequate amount of water throughout the day is essential for maintaining skin elasticity. Yes, there is still loose skin, but it doesn't look anywhere near what it looked like 3. Print. But there are known ways to make saggy belly after pregnancy go away faster. The stress, hormonal changes and tiredness that come with being a new parent can take their toll on your skin. That may look like sagging or wrinkled skin that can be easily pulled away from the muscles beneath. Hydration is essential to tighten loose skin after pregnancy. The natural and necessary weight gain and the skin stretching the body creates in order to make room for the baby can leave you with various stretch marks, excess weight, and loose skin. Poor body image. take a 10-minute walk every day after lunch. I was not interested in a tummy-tuck, so Thermage appeared to be a good alternative. Belly Button surgery also called an umbilicoplasty, by itself only takes care of stretch marks and loose skin in the immediate area (few inches) of the belly button. This is why some people refer to Apr 12, 2023 · Radiofrequency (RF) skin tightening is a popular non-surgical option for tightening loose skin after pregnancy. Rinse off the oil with warm water and pat the skin dry. Lift Weights. And the only way to stay hydrated properly is to drink at least eight cups of water every day. Do exercise. They are often present in people who are pregnant or overweight, or who have experienced rapid weight gain or weight loss. Be gentle with your skin, and don’t over-cleanse your face. Given that a c-section pouch consists of excess fat and loose skin, BodyTite is the perfect procedure to get rid of it as it is designed to simultaneously eliminate both problems. I still have 1,5 weeks till due date, but doesn't hurt to think ahead! I wasn't super fit before, but still in good shape so I've been thinking how my body and skin changes after pregnancy. I am in good shape and nice tone. Jul 5, 2023 · This article discusses the issue of loose skin after pregnancy that many women face. 1. This extensive stretching makes it challenging for the skin to regain its original, firm texture once the baby is born. Patients with isolated tissue excess and tight to moderately tight skin are great candidates for liposuction with or without Renuvion. LoTempio, MD. 2,390 loose skin weight loss stock photos, vectors, and illustrations are available royalty-free for download. If you have a lot of loose skin after pregnancy it is unlikely to substantially improve without surgical interventions. The prevention of saggy belly still begins in pregnancy: the future mother must invest in a balanced diet, drink plenty of water and pay attention to excess weight. It's a reality that women themselves often try to hide and the media never wants to show. Feb 22, 2022 · 11. Sep 22, 2023 · Thread Lift. Microneedling is a cosmetic procedure that skin care experts use to break up scar tissue and help encourage the skin to produce more collagen. If the upper abdominal skin is loose, and there is no overhanging Oct 30, 2020 · stimulate the production of collagen. During a false pregnancy, the female dog develops all the symptoms of pregnancy, although not pregnant. Doctors recommend that women drink between 2-3 liters daily to maintain optimal body function - so keep yourself well hydrated, both inside and out. The best SAFE technology to tighten skin after pregnancy is high-power, deep-acting radiofrequency (superficial or low power RF is a waste of time and money). Set a timer and do five squats every hour that you are sitting. By incorporating these into your daily routine, you can gradually improve the appearance of your skin and regain your pre-pregnancy shape. Dec 8, 2023 · take one additional flight of stairs every day. After pregnancy, your skin tags may disappear. However, while excess fat can certainly be a contributor to poor abdominal tone, it’s not the only reason why people struggle to get a flat stomach. Twice a day is enough, using a mild cleanser. Dec 10, 2020 · Ideal for women with a small amount of loose skin after pregnancy; Does not repair loose abdominal muscles; Reverse tummy tuck. Collagen is like the “structural support” for your Hydration. Embrace your post-baby body with personalized tips for regaining firmness and elasticity. As women lose pregnancy weight, many experience an excess of loose and crepey skin, especially around the belly. Sep 25, 2023 · It is medically known as a pannus stomach or an abdominal pannus. However, there are steps that women can take to minimize this issue. This enhanced self-awareness empowers women to understand their bodies better and make informed choices about potential treatment options or lifestyle modifications. Exercise can help strengthen and tone the abdominal muscles after pregnancy. ago. What’s more, it’s one of the few minimally invasive ways to manage Understanding Loose Skin After Pregnancy ‍ Pregnancy is a transformative journey that brings about numerous changes in a woman's body. 3 days ago · Effective ways to tighten loose skin after pregnancy. Mind the sun. Many moms miss the connection between lifting weights and tightening loose skin. How much your mini tummy tuck costs will depend on the complexity of your surgery, the experience level of your surgeon, where your surgery is performed, and what kind of anesthesia you have. A tender, swollen, or red area anywhere Feb 3, 2011 · Regarding:"Loose Skin After C-Section I posted this and was told it is hard to help me with out pictures. The main "worry" is also the loose skin around the belly. These include laser treatments, radiofrequency therapy, and ultrasound therapy. To address dryness and sensitivity, it's important to use a cleanser that won't strip your skin. Drink plenty of water, and salt food to taste (do not restrict salt as this can disrupt mineral balance and hydration). This is an outbreak of pale red bumps on the skin. See our complete guide to mini tummy tuck costs. Here are some methods to help improve sagging skin: 3. avoiding exercising or strenuous Apr 21, 2023 · Lie on your back, place your feet flat on the floor, and bend your legs. Having a child while you're younger can also help. Advertisements. “Striae gravidarum [or pregnancy stretch marks] affect as many as 50 to 90% of pregnant individuals and usually develop on the Sep 5, 2023 · Pruritic urticarial papules and plaques of pregnancy (PUPPP). Doing low and medium impact physical activities during pregnancy also Jan 29, 2024 · How to reduce cellulite and tighten skin after pregnancy. Apply the warm coconut oil to the areas of loose skin and massage it in using gentle circular motions. lean proteins like fish, chicken, turkey, edamame. The deterioration or reduction of collagen and elastin in the dermis are another cause of saggy skin. I brought home my girl Bennie from the shelter a month ago, and she came to us very very overweight. Now your skin is the biggest organ on your entire body and its biggest protein is collagen . Portrait Of A Mature Man Before And After Weight Loss On White Background. • 4 yr. Tighten Up Your Tummy After Pregnancy. Jan 21, 2023 · Constipation that lasts three days or more. This stretching can cause the collagen and elastic fibers in the skin to break down, leading to loose and wrinkled skin. The effect is a tighter midsection and flat abs, especially if combined with liposuction to remove stubborn fat. Drinking a lot of water keeps it healthy internally and one could apply moisturizers on the tummy and the breasts as these are the two areas which expand most. Some women may find that their Feb 25, 2022 · After giving birth, countless women struggle to lose belly fat, tighten loose abdominal skin, and once again have a flat stomach. Sunlight boosts mood and is needed by the body to build vitamin D. The laser energies turn on the body’s natural production of collagen for up to 6 months so expect your results to continue to Discover the most effective ways to tighten loose skin after pregnancy with our comprehensive guide. After giving birth, it can take several weeks or even months for the skin around the abdomen to spring back to its pre-pregnancy shape. A “full” tummy tuck typically performs two things. Conventional cleansers tend to cause dryness in the short-term & even more oil & breakouts in the long-term, so the right cleanser can make all the difference! The Difference Matters. Nov 7, 2023 · 1) Stay hydrated. Dealing with loose skin around your stomach weeks or even months after pregnancy can be very discouraging, but there are a few ways you can bring some elasticity back into your new mom belly. Abdominal fat. Search from 358 Postpartum Belly stock photos, pictures and royalty-free images from iStock. Keeping the skin on the tummy moisturized prevents stretch marks too. The increase in body volume causes the rupture of the elastic fibers of the skin, potentiating flaccidity. They can range in size from a Loose skin after pregnancy: Pictures, treatments, and timeline, Tighten loose skin, fade stretch marks, and smoothen the Increases dermal thickness and elastin density, Improves the look of stretch marks in Apr 19, 2023 · After a tummy tuck, the American Board of Plastic Surgery recommends: avoiding driving, cooking, running errands, and other tasks until the 2- to 3-week mark. 5 w postpartum. A full-body workout, the V-up improves your core, legs, back, and shoulders. In some cases, a mommy pooch may be due to the separation of the abdominal muscles – known as diastasis recti – though it is often a naturally occurring consequence of pregnancy and childbirth that is simply Dec 3, 2021 · Stretch marks, medically known as striae, can appear on the skin as red linear streaks. One common concern many new mothers face is the issue of loose skin after giving birth. These treatments work by stimulating the production of collagen and tightening the skin. While it’s far from proven to work, getting enough vitamin D in your diet may also help with stretch marks, and it Jan 17, 2012 · The skin should be kept healthy by moisturizing it both internally and externally. May 9, 2024 · Causes: Loose skin after pregnancy can be caused by a number of factors, including weight gain, hormonal changes, and the stretching of the skin during pregnancy. Microneedling. Tightening loose skin after pregnancy is all about promoting and maintaining elasticity. Treatment of loose skin after pregnancy. Polydioxanone (PDO) threads can be used internally to lift the skin of the face, chest, knees and buttocks due to extreme weight loss in individuals who would prefer to avoid surgery 7 Apr 2010. You can finance your treatment with CareCredit. Skin changes. Water helps to keep the skin moisturised, which improves suppleness and prevents sagging. The goal of tightening loose skin after pregnancy is to promote and preserve suppleness Jun 2, 2014 · 184 posts · Joined 2014. Drink plenty of water to keep your skin hydrated and supple. Woman's belly fat. This skin flap can appear after pregnancy, during menopause, or from significant weight loss. May 11, Nov 3, 2023 · Consider non-invasive treatments: There are various non-invasive treatments available that can help tighten loose skin after pregnancy. Dec 6, 2019 · Saggy skin, on both the face and body, is often associated with the loss of fat. May 13, 2015 · Some people, she says, even put a little fabric underneath. From targeted exercises and nourishing diets to skincare strategies and medical procedures, find the confidence-boosting solutions that work. Protect your skin from the sun. develop inflammation of the thyroid gland after pregnancy (a condition called postpartum thyroiditis). . Strength Training: Strength training is an effective way to tighten loose skin after pregnancy. Apr 11, 2024 · Warm up a small amount of coconut oil in your hands until it turns into a liquid. (5) 7. So I am posting pictures of the loose skin. During pregnancy, most women may feel like every inch of their body undergoes change. A tummy tuck is How Can I Get Rid of Loose Sagging Skin After Pregnancy? The best way to get rid of loose skin of the abdomen after pregnancy is typically a tummy tuck. One is of me just standing straight and another is of me slightly bent over. Woman's torso with some belly fat. Mar 11, 2024 · During pregnancy, the skin on the stomach stretches to accommodate the growing fetus. A traditional abdominoplasty, or tummy tuck, addresses the issue of loose skin of both the upper and lower abdomen. We often see this pooch often after a C-section delivery, but moms who don’t have C-sections may have a pooch, too. For those who find loose skin after pregnancy uncomfortable, there are ways to improve its appearance. ”. If you’re dealing with stretch marks and loose skin after pregnancy, you may want to consider microneedling. Some effective firming methods include: Regular cardio exercise (swimming, brisk walks, jogging) Jan 30, 2009 · Answer: Extra Skin by Belly Button Correction. qw aa ad ep nf mh it jp zh cq