Bloom Integrative Health & Movement
Bloom Integrative Health & Movement
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It's Not TMI: Hemmorhoids...A Literal Pain In The Butt (Episode 48)
Welcome to "It's Not TMI," a platform dedicated to exploring important topics that individuals may feel too embarrassed to ask.
In this video segment, Lisa Flanders PT provides a comprehensive overview of hemorrhoids. Hemorrhoids are a literal and figurative pain in the butt. They are simply a swollen vein around the bum and very similar to a varicose vein.
In this educational video, we are going to deep dive into hemorrhoids, causes, treatments, and prevention strategies.
Hemorrhoids are caused when there is increased pressure over time about the pelvic floor and buttock region. The common culprits being straining, pregnancy & childbirth, constipation, diet, and lack of physical movement. Learn about effective treatments, including pelvic floor exercises, optimizing bowel habits, dietary changes, posture and movement, and the benefits of manual therapy.
By understanding the causes, treatments, and prevention strategies for hemorrhoids, you can take control of your bowel health and work towards happier, healthier bowel movements.
If you found this video helpful, don't forget to like, comment, and subscribe to our channel for more insightful content. Stay tuned for our next episode of "It's Not TMI"!
Lisa Flanders is a Physiotherapist in Ottawa, Ontario, with specialized training related to pelvic health and pelvic floor physiotherapy. To learn more about Lisa and the team at Bloom Integrative Health, please visit bloomintegrativehealth.ca/
Related Videos:
Managing Constipation: th-cam.com/video/Pe1RxlEdHj0/w-d-xo.html
Managing Constipation Part 2: th-cam.com/video/-Tc-6erj0sU/w-d-xo.html
Pooping After Baby: th-cam.com/video/Q0BvNW_pBxE/w-d-xo.html
Wiping: th-cam.com/video/aZdXHd6gC7I/w-d-xo.html
Revisiting Wiping: th-cam.com/video/N4-c4AycZ1A/w-d-xo.html
Follow us on Instagram: @lisaflandersphysio @bloom_health_ottawa
Disclaimer: This is an educational video and does not act as medical advice. Please consult your healthcare provider.
มุมมอง: 635

วีดีโอ

It's Not TMI: Understanding UTI's (Episode 47)
มุมมอง 1699 หลายเดือนก่อน
Welcome to "It's Not TMI," a platform dedicated to exploring important topics that individuals may feel hesitant to inquire about openly. In this video segment, Lisa Flanders PT provides a comprehensive overview of urinary tract infections (UTIs). Urinary tract infections (UTI's) can be painful, cause burning and leave you running to bathroom too often to count. In this educational video we are...
It's Not TMI: Ouch! Maybe It's A UTI? (Episode 47)
มุมมอง 2039 หลายเดือนก่อน
Urinary tract infections (UTI's) can be painful, cause burning and leave you running to bathroom too often to count. In this educational video we are going to deep dive into UTI's, causes, treatments and prevention strategies. UTIs typically occur when unwelcome bacteria enter the urinary tract, often in the form of e-coli, prevention is key and hygiene, including wiping front to back, is of th...
Episode 15: Return to Intercourse
มุมมอง 172ปีที่แล้ว
Return to intercourse can be considered at 6-8 weeks post partum at the earliest. Intercourse post partum may be influenced by numerous factors including; pain, fear, hormones which reduce libido, decreases in natural lubriaction, fatigue etc. The key is to return progressively-focus on regaining intimacy, pleasent touching, foreplay, make it fun and the person who has just given birth remains ...
Episode 14: Post Partum Healing
มุมมอง 73ปีที่แล้ว
A gentle reminder that every body heals differently. Every women has a different birth experience and each birth story and recovery is unique. Key considerations in post partum healing include; 1. Posture (remember it's not about striving for perfect posture all the time but creating micro movements and varying strategies for sitting and standing). 2. Breath Work (continue to review the embodim...
Episode 13: Healthy Pregnancy
มุมมอง 71ปีที่แล้ว
While numerous factors contribute to feeling good during your pregnancy, there are a few keys to consider; 1. Exercise and Movement (the World Health Organization recommends a minimum of 150 minutes of physical activity/week for pregnant women). If you are unsure of where to start, working with a women's health/pelvic floor physiotherapist can guide your movement practice. 2. Breath Work (inclu...
Episode 12: Posture for Pelvic Floor Function
มุมมอง 134ปีที่แล้ว
Posture (both seated and standing) can have an effect on how we feel and also affect our breath, intra-abdominal pressure and pelvic floor. There are many changes that occur within the body during pregnancy including postural changes due to growing belly and centre of mass moving forward. You do not have to have perfect posture all the time, that is not realistic. Having an awareness of posture...
Episode 11: Common Pelvic Floor Concerns
มุมมอง 94ปีที่แล้ว
Pelvic floor concerns come in a variety of forms; the most common being related to urinary incontinence and diastasis rectus abdominus (DRA). While these are what we are most familiar with, there are other concerns (related or unrelated to pregnancy) that can be addressed by a Womens Health or Pelvic Floor Physiotherapist. The following lecture will take us through common concerns and possible ...
Episode 10: Pelvic Floor Muscle Relaxation (Reverse Kegels)
มุมมอง 497ปีที่แล้ว
While pelvic floor muscle strength is necessary to assist supporting the bowel and bladder, like all muscles, they must also be able to fully relax to be functional. As the pelvis widens and baby grows, our pelvic floor muscles often work that much harder to support the pelvis and your growing baby. This can create increase tension in the pelvic floor. In this section we will explore ways to he...
Episode 9: Pelvic Floor Muscle Activation (Kegels Part 3)
มุมมอง 193ปีที่แล้ว
This lesson focuses on the third layer of muscles and the deepest portion of the pelvic floor. The third layer of muscles is responsible for bowel & bladder function and supporting our internal organs from below. Find a comfortable position and find your connection with this deepest layer of muscles. To learn more about Andrea Plitz, PT & RYT and the Bloom Integrative Health & Movement Centre T...
Episode 8: Pelvic Floor Muscle Activation (Kegels Part 2)
มุมมอง 107ปีที่แล้ว
We know the deep core is made of multiple structures. The pelvic floor (bottom), respiratory diaphragm (top), transversus abdominus (front) and multifidus (back). Through this next section, we will explore the transversus abdominus and it's co-contraction with the pelvic floor. Transversus abdominus is like our body's inner corset, supporting growing belly, low back and pelvis during pregnancy....
Episode 7: Pelvic Floor Muscle Activation (Kegels)
มุมมอง 187ปีที่แล้ว
Thinking back to our first lecture piece (Fact & Fiction), recall that it was fiction that kegels would fix all pelvic health concerns. This is fiction for a few reasons; 1. Sometimes the pelvic floor is too tight and therefore needs to relax first (reverse kegel) 2. Often individuals do not know how to effectively activate thier pelvic floor 3. Like all muscles, our pelvic floor must relax and...
Episode 6: Connecting Pelvic Floor & Breath
มุมมอง 162ปีที่แล้ว
Now that you have learned the Anatomy of the Breath and more desirable 360 degree breath pattern, we will move into the connection between the breath and pelvic floor. Find your comfortable position, seated or laying down and follow along with Andrea to create a connection with your breath and your pelvic floor. To learn more about Andrea Plitz, PT & RYT and the Bloom Integrative Health & Movem...
Episode 5: Anatomy of The Breath
มุมมอง 143ปีที่แล้ว
For the next few sections, it is important to be in comfortable clothing and have a space to comfortably lie down on your back or side. If you are more comfortable in seated, you can remain that way as well. Other equipment you will find useful during this section include; a small ball, yoga mat, bolster or other props or pillows and a blanket. Recall from our previous lecture section that the ...
Episode 3: Pelvic Floor Function
มุมมอง 119ปีที่แล้ว
Episode 3: Pelvic Floor Function
Episode 4: Deep Core System
มุมมอง 176ปีที่แล้ว
Episode 4: Deep Core System
Episode 2: Pelvic Floor Anatomy & Function
มุมมอง 212ปีที่แล้ว
Episode 2: Pelvic Floor Anatomy & Function
Episode 1: Fact or Fiction?
มุมมอง 172ปีที่แล้ว
Episode 1: Fact or Fiction?
Hips To Feet: Bring Resilience to your Grounding
มุมมอง 151ปีที่แล้ว
Hips To Feet: Bring Resilience to your Grounding
Connect to your Pelvis and Core with Four on the Floor
มุมมอง 149ปีที่แล้ว
Connect to your Pelvis and Core with Four on the Floor
Upper Body Myofascial Release & Mindful Movement
มุมมอง 117ปีที่แล้ว
Upper Body Myofascial Release & Mindful Movement
Stretch and Connect with your Pelvic Floor
มุมมอง 99ปีที่แล้ว
Stretch and Connect with your Pelvic Floor
Sitting Reset & Reconnect
มุมมอง 80ปีที่แล้ว
Sitting Reset & Reconnect
Seated Pelvic Floor and Core control with Movements
มุมมอง 166ปีที่แล้ว
Seated Pelvic Floor and Core control with Movements
Standing Supported Global Mobility & Strength
มุมมอง 52ปีที่แล้ว
Standing Supported Global Mobility & Strength
Building a Pelvic Floor Foundation
มุมมอง 128ปีที่แล้ว
Building a Pelvic Floor Foundation
Seated Upper Back & Hip Recovery
มุมมอง 64ปีที่แล้ว
Seated Upper Back & Hip Recovery
Connect to Your Pelvic Floor Through Breath
มุมมอง 148ปีที่แล้ว
Connect to Your Pelvic Floor Through Breath
Bed Mobility & Gentle Strengthening for Common Postural Tensions
มุมมอง 119ปีที่แล้ว
Bed Mobility & Gentle Strengthening for Common Postural Tensions
Connect to Your Core and Pelvic Floor
มุมมอง 342ปีที่แล้ว
Connect to Your Core and Pelvic Floor

ความคิดเห็น

  • @nrey4255
    @nrey4255 3 วันที่ผ่านมา

    But I find that I seem like urine because I leak more now, especially as I get older. Also there's less lubrication in the vaginal. I don't put soap in my vagina but I do inside the labia so I can get rid of the ammonia smell. Any suggestion on that?

  • @marlyseemma983
    @marlyseemma983 8 วันที่ผ่านมา

    You are amazing. I did find the video helpful and funny.

  • @baileyryan488
    @baileyryan488 11 วันที่ผ่านมา

    Are you pregnant

  • @brianvector
    @brianvector 15 วันที่ผ่านมา

    In my life I’ve had 4 women who had very light to no smell. The other 100 or so had odors. Some were putrid. Some normal, but strong. A few were fishy, most of them smelled like ripe cheese/ B.O./musk.

  • @thetwinningfamily6201
    @thetwinningfamily6201 21 วันที่ผ่านมา

    Watching this because my it’s time to start teaching my potty trained toddlers how to wipe and I just wanted to make sure I didn’t teach anything wrong 😭 so thanks lol

  • @BeanDar
    @BeanDar 28 วันที่ผ่านมา

    I am a single dad trying to teach my toddler how to wipe but I don't really know what she's supposed to be doing so this video helps

  • @Soup_Akuma
    @Soup_Akuma หลายเดือนก่อน

    So is it perfectly fine to wipe from one hole to the other (back to front but only the vagina like you showed) when I only peed? English is not my first language and I don't know the correct words for this,,

    • @corybrown3430
      @corybrown3430 9 ชั่วโมงที่ผ่านมา

      No, please do not do that if possible. It could also result in a UTI. Always try for Front to Back.

  • @GregAndler
    @GregAndler หลายเดือนก่อน

    The BEST

  • @lilykoi9012
    @lilykoi9012 หลายเดือนก่อน

    THANK YOU SO MUCH FOR THIS VIDEO! Like so many others, I'm on antibiotics with another UTI. I've gotten them almost every year or so for as long as I can remember. I didn't get medical treatment for most of them because I was too scared to tell my parents since they always said I was bothering them. They went away on their own. I got so lucky. My parents never thought to teach me proper hygiene. They just assumed I would know it.

  • @kyiragidney5738
    @kyiragidney5738 หลายเดือนก่อน

    Would you prefer toilet paper, flushable wipes or both?

  • @Goohmah3333
    @Goohmah3333 หลายเดือนก่อน

    The front to back after pooping is the only way to wipe, however it’s the wiping after peeing that I have always wiped the other way. So after peeing you should wipe front to back as well? Aren’t you then pushing urine toward your vagina by wiping front to back for peeing?

  • @tree_storyteller
    @tree_storyteller หลายเดือนก่อน

    When you are showing the breath moving the ribs and lungs and stomach, it would be very helpful for you to have worn a top that fits snuggly! Not a loose one. Otherwise, great oral instructions!!

  • @elfstones93ify
    @elfstones93ify หลายเดือนก่อน

    Should we wipe OVER the clitoris when going front to back? Or like, hop over it & THEN begin to wipe?

  • @wanDUUH
    @wanDUUH 2 หลายเดือนก่อน

    ...I seriously thought she was floating for a second hahahaha!! 0:58

  • @GabrielCáceres3
    @GabrielCáceres3 2 หลายเดือนก่อน

    Ia it ok if i train for this to he my normal breathing 24 7?

  • @hazellineth369
    @hazellineth369 2 หลายเดือนก่อน

    Omg this help me so so much! I have issues when it comes to cleaning specially on myself. I need to wash and clean myself multiple times to feel like I’m clean correctly and lately that has cause my vagina to get dry 😭🥹. Not just intercourse (s*x) but also just in general , I get so so badly irritated due to the dryness that I feel is been cause by me washing down there too much as well due to birth control and I got to a point where i felt like it was the way I was wiping myself lol 😭. So I be looking up stuff to keep my vagina moisturize in a healthy and safe way as well on wiping correctly and this video help me so much 😭 thx u 💕. If u have any advice for dryness and irritation in vagina please lmk !! I will rlly appreciate it 💕🙌🏻.

  • @MLISProjects
    @MLISProjects 2 หลายเดือนก่อน

    Thank you for the detailed explanation.

  • @NeelufarNeelufar-m9e
    @NeelufarNeelufar-m9e 3 หลายเดือนก่อน

    Very helpful

  • @AbbigailShellnut-v3d
    @AbbigailShellnut-v3d 3 หลายเดือนก่อน

    My five year old refuses to wipe the front!!! Please make a video for her! She has been getting a lot of UtIs and I’m just at my wits end make something for kids! Please 😭😭😭

  • @eduardyurin4770
    @eduardyurin4770 3 หลายเดือนก่อน

    Where are real videos?

  • @NeelakKumar-dq8us
    @NeelakKumar-dq8us 3 หลายเดือนก่อน

    I normally don't comment but for everyone reading this go read the hidden herbs by anette ray

  • @pushpammapushpamma-fm7gf
    @pushpammapushpamma-fm7gf 3 หลายเดือนก่อน

    Thanks. You're doing God's work. For everyone else reading this that wants to go even further, go find the hidden herbs by Anette Ray.

  • @chavdajaypalsinh-bl2lz
    @chavdajaypalsinh-bl2lz 3 หลายเดือนก่อน

    Seems like you have to be your own doctor these days… i found the hidden herbs by anette ray pretty helpful. it reveals natural remedies that have been used for centuries. Highly recommend it if you're looking to take control of your health.

  • @ArmanKhan-h7w9d
    @ArmanKhan-h7w9d 3 หลายเดือนก่อน

    I have read many books, I listened to many TH-cam videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.

    • @Spark-p1g
      @Spark-p1g 3 หลายเดือนก่อน

      read it a few days ago, truly a great book

    • @Harshgamer426
      @Harshgamer426 3 หลายเดือนก่อน

      great book for everyone searching just found it on her website just search for the hidden herbs

  • @shanka8480
    @shanka8480 3 หลายเดือนก่อน

    Great video. for everyone reading this who wants to learn more about the natural ways to heal go find and read the hidden herbs by anette ray

  • @parkasmhato3465
    @parkasmhato3465 3 หลายเดือนก่อน

    For everyone reading this, finding the banned book called “the hidden herbs” by anette ray should be your top priority

  • @ajityadavyadav4655
    @ajityadavyadav4655 3 หลายเดือนก่อน

    Everything has hit the nail on the head.... Also, reading the hidden herbs by anette ray helped out a ton for me, I recommend finding it to everyone reading this

  • @moshibunz
    @moshibunz 3 หลายเดือนก่อน

    MY MOM NEVER TOLD ME THIS IM 16 WTH

  • @FrankS-j4v
    @FrankS-j4v 4 หลายเดือนก่อน

    Totally agree, after go’ogling around I realized that everything by Merle Winestol was improved and now you can have her screaming with joy using a couple simple moves. What he teached before was pretty good, but now it’s on another level and she’s the one begging for more

  • @michaeljoefox
    @michaeljoefox 4 หลายเดือนก่อน

    What world do you live in

  • @JesusBeliever4Life
    @JesusBeliever4Life 4 หลายเดือนก่อน

    I’ve actually always avoided this because I thought no one would talk about this. However, recently I wanted to really take care of myself. So I got the courage to look it up and I found the video. Straight forward, no question asked, and I got to learn something new! Thank you

  • @realstreetcatslife5015
    @realstreetcatslife5015 4 หลายเดือนก่อน

    thank you very insightful

  • @sharondashephard6934
    @sharondashephard6934 4 หลายเดือนก่อน

    Since I became disabled I've been wiping all wrong. Thank you for the explanation

  • @kathmandoozle
    @kathmandoozle 5 หลายเดือนก่อน

    FYI, you cannot thoroughly wipe from behind if you have a big butt. Even if you have long arms, it’s tough.

  • @AshleyT-g3r
    @AshleyT-g3r 5 หลายเดือนก่อน

    Thanks so much, watching them melt away within 48 hours felt so good, and yes, I used what I mentioned the other day. It actually took a bit more to make them totally disappear, I just go’ogled Melissa Thanderski and days after I still can't believe the comfort.

  • @manuelaflores6613
    @manuelaflores6613 5 หลายเดือนก่อน

    Hello I am trying to find somebody who suffers that pain after laser like me How can I speak with you my friend if you have an e mail that I can reach you do a couple of questions please let me know please I need to speak to somebody like you thanks and God bless you

  • @janayshajones8177
    @janayshajones8177 5 หลายเดือนก่อน

    Sorry to bug you but I have a question. Can i pat on my private part and then wipe it to front to back? And please keep up the good work by the way, I think everyone woman need to hear this. Have a great day😊

  • @hmc4940
    @hmc4940 5 หลายเดือนก่อน

    i m not sure if i used the bad quality of tissue or too hard to wipe. suspected that i hurt it😅😅😢😢 i used wet tissue to clean see some blood on it

  • @sirnocrapdw
    @sirnocrapdw 6 หลายเดือนก่อน

    Omfg I needed this so much!! THANK YOU FOR THIS!! I HAD TO GO ALL APE SHIT AND WIPE IT ON A COCONUT UNTIL I FOUND THIS!!!

  • @Jude13able
    @Jude13able 6 หลายเดือนก่อน

    Y'all need to get a bidet.

  • @Jude13able
    @Jude13able 6 หลายเดือนก่อน

    I'm reading the comments......and from what it seems there's a lot of chapped, stankin', raw used booty out there. Do you all not know how to buy or make a portable bidet? Have you never thought to use baby wipes or adult wipes? Baby powder? No wonder many people have bad B.O.? Lemme tell y'all the correct way to wipe: You will need -Cornstarch baby powder -Baby wipes -Portable/Fixed bidet 1. Spray your anus(es) 4 to 6 times with a portable or fixed bidet until clean. 2. Wipe anus with baby wipes to make sure you are clean. Wipe with 3 wipes and clean out butthole until baby wipe shows no poop. 3. Spray vagina with straight nozzle on portable or fixed bidet until clean. Wipe with baby wipes. 4. Last but not least pour a small amount of cornstarch baby powder on a wipe and powder your asshole and your testicles (if you're a male). Your BUTT will thank me later.

  • @Mytube983
    @Mytube983 6 หลายเดือนก่อน

    This is the best, most helpful video on the internet. Thank you, you’re god sent 😫

  • @s09h1a
    @s09h1a 7 หลายเดือนก่อน

    Do I wipe the inside or only the outside? I don’t know what im doing my mother never taught me anything when it comes to this stuff

    • @yourfav_flow3r
      @yourfav_flow3r 6 หลายเดือนก่อน

      Hey, don't worry! Me too;,) but the proper way to wipe is to avoid wiping inside the vagina, as it's self-cleaning. Remember to wipe gently and start from the vaginal area, moving towards the anus. As the video said!!

  • @applejack2374
    @applejack2374 7 หลายเดือนก่อน

    Thank you for this video. I am a 57 year old male and I retired 3 years ago to move back into the house I grew up in, to take care of my 97 year old mom. She gets UTI's frequently and I want to make sure that I am cleaning her properly in order to put a stop to this. When she gets the infection, she becomes too weak to sit up in bed and I have to call 911 and the firemen lift her and take her to the hospital where they give her antibiotics. She hates going to the hospital because after about a week, they discharge her to a nursing home for physical therapy to regain her strength. Thanks to you and for making this video. I will use this information to make sure she never has to go back to the hospital for a UTI. I appreciate this so much. 🙏

    • @harshmnr
      @harshmnr 6 หลายเดือนก่อน

      That will be good for her also because it's not good for your immune system to take so many antiobiotics, especially at her age. You seem like a very caring son. ❤ ~:~

    • @sherylmarshall1444
      @sherylmarshall1444 6 หลายเดือนก่อน

      I wanted to add that she could be prescribed local estrogen (not the same as full hrt as it’s not systemic and a very tiny dose and it’s stays only in the vagina) It’s completely safe even post menopausal for much older woman and helps to keep the vagina tissue healthy as well as the microbiome in this area and maybe help cut any infections as well as using proper wiping hygiene. Older adults can have a ring fitted that gets replaced once a month or so or gel or cream can be used. Whatever is best. Hope this helps you sound like an amazing son

    • @sherylmarshall1444
      @sherylmarshall1444 6 หลายเดือนก่อน

      Finally oral probiotics can help too as well as kefir milk if her stomach can tolerate. Make sure she is getting as much whole foods as possible and stay away from processed foods if this is possible. I know she’s 97 which is a fantastic age but is mobile at all? Even slightly? Able to do very basic movements once a day. All helps.

  • @eagle4jesus777
    @eagle4jesus777 7 หลายเดือนก่อน

    Thanks so much I'm 65 mother never told me much

  • @ClownCh0co
    @ClownCh0co 7 หลายเดือนก่อน

    Its so weird to do that when ive always done the opposite. Nobody taught me? Or maybe i did back to front once and never stopped. But i always go side only, never the middle

    • @bloomintegrativehealthmove742
      @bloomintegrativehealthmove742 7 หลายเดือนก่อน

      Definitely will feel different if you are trying to change a brain pattern you are so used to!

  • @slimemaster6297
    @slimemaster6297 7 หลายเดือนก่อน

    Just found this out,im on my 5 yeast infection in less then a year

  • @cosminalexandru8068
    @cosminalexandru8068 7 หลายเดือนก่อน

    Hey, we should always breathe "lateral", or a few minutes daily? I feel better while doing this, I started breathing like that even in daily task 😅

    • @bloomintegrativehealthmove742
      @bloomintegrativehealthmove742 7 หลายเดือนก่อน

      Definitely not something you'll always be able to do, like during physical activity or other higher exertion tasks. Adding into your practice for a few minutes per day is ideal and the more you practice the easier it will be to make part of your daily routine/do more often.

  • @KiwiKamea
    @KiwiKamea 8 หลายเดือนก่อน

    Ive tried this way. Still have to use too much toilet paper AND it is by far the most UNCOMFORTABLE way to wipe😢

    • @bloomintegrativehealthmove742
      @bloomintegrativehealthmove742 8 หลายเดือนก่อน

      Sorry to hear that, we did another follow up video that may interest you here: th-cam.com/video/N4-c4AycZ1A/w-d-xo.htmlsi=nni2f6yDj53LtQ3K

    • @KiwiKamea
      @KiwiKamea 8 หลายเดือนก่อน

      @bloomintegrativehealthmove742 that was helpful for sure! I'm definitely the type of person that splits the wiping but still front to back in that case. Thanks!! 😊

    • @bloomintegrativehealthmove742
      @bloomintegrativehealthmove742 8 หลายเดือนก่อน

      @@KiwiKamea splitting is a great alternative for sure and so happy you are still able to front to back. I love the feedback!

  • @jillcaudill5736
    @jillcaudill5736 8 หลายเดือนก่อน

    Did not know this. Thank-you soo much for information.

    • @bloomintegrativehealthmove742
      @bloomintegrativehealthmove742 8 หลายเดือนก่อน

      Thank you for the feedback, so many people tell us they didn't know and we're just happy to educate people and keep you healthy!