How to increase dopamine adhd. It comes in pill and liquid forms.

How to increase dopamine adhd Aug 4, 2024 · In the ADHD brain, there’s often a dopamine deficiency. Oct 21, 2022 · Low dopamine levels can contribute to several mental health conditions such as schizophrenia and ADHD. Mar 22, 2024 · Fortunately, there are various strategies individuals with ADHD can employ to naturally increase dopamine levels and alleviate some of these challenges. Nov 25, 2024 · ADHD brains are often understimulated, and finding these quick dopamine bursts helps make up for that lack. 5. Low dopamine = Poor connection between the Several dopamine pathways in the central nervous system are responsible for physiological and neurological processes - and disruptions in the dopamine-reward pathway are associated with ADHD. Apr 7, 2022 · Wendy is a trauma-informed orgasm and neuro-pleasure coach that specializes in biohacking the nervous system to increase pleasure. I’ve done this and it’s worked great but… I was wondering what are some other ways you can increase your dopamine naturally ? I’m really struggling to focus these days even though I’m on The Role of Dopamine in ADHD. Mar 27, 2024 · Hop over to part 2 of our dopamine blog series ("10 Natural Ways to Increase Dopamine with ADHD") to find your ready-made dopamine-increasing action plan! Learn more about dopamine and how it affects mindset and drive with this brilliant video from Professor Andrew Huberman. One of the underlying factors contributing to ADHD is a deficiency in dopamine, a neurotransmitter responsible for regulating mood, motivation, and attention. But, when operating in an ADHD brain, this process is disrupted [1], [2]. Researchers reason why some people have ADHD is that they have an increased amount of dopamine transporters. The Center for Disease Control and Prevention estimates two-thirds of children are medicated for the treatment of ADHD. Stress can negatively impact dopamine levels, making it more challenging to manage symptoms. Increasing dopamine levels can help alleviate ADHD symptoms and improve overall cognitive How to check your dopamine levels. Fish Oil (ADHD) in children observed that lower levels of dopamine were associated with symptoms of ADHD. In a nutshell, ADHD brains produce less dopamine than neurotypical brains. 2 days ago · ” ADHD is a neurodevelopmental disorder that is associated with an imbalance of certain neurotransmitters — including dopamine — leading to issues such as inattention, impulsivity and poor Oct 10, 2024 · Higher dopamine levels often lead to ADHD symptom relief, particularly concentration and energy challenges. Sep 20, 2024 · Chronically low dopamine levels can contribute to several mental health conditions, including depression, anxiety disorders, attention deficit hyperactivity disorder (ADHD), Parkinson’s Disease Sep 25, 2023 · In this article, we will discuss what dopamine is, what ADHD is, and how to safely increase dopamine in ADHD adults. One way to increase dopamine levels is through dietary changes. Aug 4, 2024 · The dopamine deficiency theory of ADHD suggests that individuals with this condition may have lower levels of dopamine or less efficient dopamine signaling in certain areas of the brain. Apr 25, 2024 · Other Effective Ways to Naturally Increase Dopamine Levels in the Brain 11. Dopamine is a hormone that functions as a neurotransmitter. Contrary to popular belief, the core function of dopamine isn’t about our reward system — instead, it is what compels us to pursue goals and outcomes, whether an achievement that takes years of consistent pursuit or the completion of smaller goals in the short-term, like answering emails For individuals with ADHD, managing symptoms often involves a multifaceted approach, including strategies to increase dopamine—a key neurotransmitter associated with pleasure, attention, and movement. Oct 27, 2020 · Studies show that an increase of dopamine in the system helps relieve the symptoms of ADHD, suggesting it plays a role in the disorder. Apr 17, 2023 · According to the DNA Learning Center, a small study in 16 children and adolescents with ADHD found that medications that increase the availability of dopamine in the brain lead to the inhibition It doesn’t cure it. Scientists have known for quite some time that a lack of dopamine is one of the main neurochemical problems present in ADHD (4). While levodopa increases the amount of dopamine your body makes, dopamine agonists actually up the number of receptors to "catch" the dopamine. Good sources include turkey, eggs, and almonds. Sabroxy doesn't make more of anything, it just increases the amount of time dopamine hangs around outside of neurons. Here are some dietary approaches that can help increase dopamine levels naturally: Jul 22, 2021 · Dopamine is a neurochemical associated with rewards [1], [2]. Oct 26, 2023 · Natural Strategies to Boost Dopamine Diet and Nutrition: Foundations for Elevating Dopamine Levels in ADHD. Exercise helps to increase the release of dopamine, which is underactive in the ADHD brain. Some experts posit that people with ADHD experience either low levels of dopamine or a dysfunction in dopamine transmission that keeps the signals controlling Jun 25, 2023 · Normal levels of dopamine using the urine test are 65 to 400 micrograms (mcg) over a 24-hour period. Jan 13, 2025 · ADHD brains have lower-than-average levels of dopamine, a neurotransmitter that regulates the body’s pleasure and reward systems. It comes in pill and liquid forms. Mar 27, 2024 · 10 Natural Ways to Increase Dopamine with ADHD. i feel like if i stand up my legs dont have the strenght to support my weight. I’ve done this and it’s worked great but… I was wondering what are some other ways you can increase your dopamine naturally ? I’m really struggling to focus these days even though I’m on Look into Wellbutrin (bupropion). It influences motivation, attention, and the regulation of emotions. Brain imaging in people with ADHD has shown problems in areas where dopamine supports learning. Nov 1, 2023 · It readily crosses the blood-brain barrier to increase brain levels of dopamine, serotonin, and GABA, the neurotransmitter of relaxation. Sunlight, exercise and meditation would probably be the best of the bunch though. While norepinephrine plays a crucial role in ADHD, it doesn’t act alone. Jan 13, 2025 · Drug therapies for ADHD increase dopamine. Meditation, listening to music, We're an inclusive, disability-oriented peer support group for people with ADHD with an emphasis on science-backed information. Dopamine Boosting Foods Here are 12 natural ways to boost dopamine levels! Often referred to as the feel good chemical or happy hormone, dopamine is a neurotransmitter that affects May 31, 2022 · If you experience the symptoms above, you may wonder about what stimulates dopamine levels or ways to increase dopamine. It can help improve your attention span, focus, motivation, and mood. This deficiency can lead to difficulties in maintaining attention, controlling impulses, and regulating behavior—all hallmark symptoms of ADHD. com. 2. Stimulants: Medications used to treat ADHD, such as methylphenidate, which increase dopamine activity, have shown some efficacy in managing attention and hyperactivity symptoms in individuals with autism. The reward doesn't feel as rewarding, which makes the current job harder to start. Mar 26, 2021 · Dopamine is the neurotransmitter most linked to ADHD. How to Increase Dopamine: Stimulant medications help prolong dopamine's action, enhancing focus and reducing impulsivity. The mobile apps are broken and are missing features that this subreddit depends on. Our minds and bodies are full of chemicals. When functioning in a neurotypical brain, dopamine is part of a system that provides a surge of pleasure or good feeling, motivating and reinforcing completing a task. Many of the studies on vitamin B and ADHD used a Swiss formulation called Bio-Strath (available at vitacost. Indeed, ADHD brains struggle to sustain motivation when rewards are mild or are linked to long-term gratification. Jun 13, 2023 · Regular meditation can increase dopamine levels, which will help individuals remain positive and be more motivated. Certain nutrients are essential for the synthesis of dopamine, while others can support overall brain health and function. Dec 11, 2023 · The dopamine menu concept is based on the notion that people with ADHD have lower levels of dopamine (a neurotransmitter that plays a role in pleasure, learning and motivation) in their brains 5 days ago · Dopamine is a critical neurotransmitter that plays a pivotal role in shaping our drive and motivation. Aug 4, 2024 · Strategies to Increase Dopamine Levels in ADHD. Apr 2, 2024 · Jessica McCabe, the creator of the YouTube channel How To ADHD and author of "How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It)," created the concept of a dopamine menu, or a "dopamenu," a list of dopamine-stimulating activities for different situations and needs. But getting enough sleep and regular exercise are ways you can naturally increase your dopamine. These supplements can help to regulate dopaminetransporters and increase dopamine release, leading to better cognitive function and reduced ADHD symptoms. Aug 23, 2023 · Natural ways to increase dopamine levels include regular exercise, getting more sunlight, and dietary changes. There are several ways to increase dopamine levels in individuals with ADHD, including medications such as stimulants and non-stimulants, as well as natural strategies such as regular exercise, a healthy diet, and engaging in enjoyable activities. The role of dopamine in ADHD. A well-balanced diet rich in essential nutrients like amino acids, vitamins, and antioxidants can positively influence dopamine levels. While that improvement isn’t entirely due to dopamine, animal studies suggest that exercise can Aug 4, 2024 · The Dopamine-ADHD Connection. Most of these studies use children as participants, so you can take what you will from that. Mar 15, 2023 · supplements increase dopamine levels in those with vitamin D deficiency. Some ideas of healthy activities that work for some people that might work for you: exercising, playing with a pet, entertainment (TV, movies, music Oct 24, 2024 · ADHD dopamine refers to the relationship between ADHD and the neurotransmitter dopamine, which is responsible for regulating attention, motivation, and reward processes in the brain. It's used to help quit smoking, against narcolepsy, around seventh in line for what doctors prescribe against depression, and may be used as an "if all else fails" ADHD medication, but it targets the dopamine reuptake which we all know is a great part of what messes us up. Apr 28, 2024 · Consuming processed sugars like candy and soda have the ability to increase your dopamine levels, but this increase is only temporary and artificial. after the alcohol crash and dopamine depression my hangovers are a nightmare. When your brain doesn’t have enough dopamine, it craves it. Aug 4, 2023 · ADHD is a neurobehavioral condition that can affect people of all ages. Like with alcohol and recreational drugs, sugar can give you temporary boosts of dopamine while affecting the rate at which your body produces it naturally. (ADHD) tend to have low levels of Oct 23, 2023 · With regular physical activity, ADHD adults can raise the baseline levels of dopamine and norepinephrine by spurring the growth of new receptors in certain brain areas, further regulating attention and reducing the temptation to boost dopamine through food. Natural Ways to Increase Dopamine for ADHD: A Comprehensive Guide offers more insights into these approaches. [4] Jul 10, 2023 · How Is ADHD Connected to Dopamine? ADHD is a neurotype with a solid connection to dopamine production. But in folks with ADHD, since there's less dopamine activity, the motivation to start a task just isn't as strong. You can also increase your dopamine levels by giving your body the raw materials to create dopamine. Jul 16, 2021 · People with ADHD may have lower levels of dopamine than neurotypical people. I have adhd-I/dyslexia (same region of the brain) and well meds do help with focus etc it doesn’t make it go away and you still have other parts of adhd that the pill doesn’t work at. Oct 8, 2024 · As someone with ADHD, Exercise is a scientifically proven way to increase dopamine, according to a 2022 study in The Journal of Neuroscience. Breaking a sweat boosts multiple neurotransmitters, and even short bursts of exercise can give you a little dose. But, not everyone with ADHD can take (or wants to take) stimulant medications. Nov 9, 2022 · Physically dangerous playground stunts, fast driving, violent or fast-paced games and movies and increased sexual activity are some of the high-stimulation activities kids with ADHD engage in to increase dopamine. So it’s possible that increasing dopamine levels can help reduce ADHD symptoms. They carry out a huge range of functions and play a vital role in keeping us alive. Mar 10, 2024 · In addition to these natural ways of increasing dopamine, certain supplements such as omega-3 fatty acids, iron, and magnesium can also help to boost dopamine levels. Aug 4, 2024 · Dietary Approaches to Increase Dopamine. There was a study done where they discussed Reward Deficiency Syndrome (RDS) and stating ADHD as a subtype. While medication is often a key component in managing ADHD, there are several natural ways to increase dopamine for ADHD that can complement traditional treatments. Dopamine insufficiency in regions of the brain associated with self-control (via a suite of skills known as the executive functions) is Dec 16, 2024 · It should improve your ability to concentrate and boost your energy levels. Thank you! I am a bot, and this action was performed automatically. Aug 21, 2024 · Deficits in the reward pathway, including decreased availability of dopamine receptors, decrease motivation. Research suggests that people with ADHD may have lower levels of dopamine or less efficient dopamine signaling in certain brain regions. Researchers suggest that dopamine in the brain is linked to the symptoms of ADHD like hyperactivity and impulsivity. Jan 17, 2025 · Dopamine is an important chemical messenger involved in reward, motivation, memory, attention, and even regulation of body movements. Check out this scientific insight from Dr Huberman to understand the ins and outs of dopamine control (cheeky little dopamine excursion for you!). “RDS has genetic and environmental influences, and it predisposes individuals to high risk for multiple addictive, impulsive, and compulsive behaviors. With dopamine theres a number of things to do to control levels. Dopamine is a neurotransmitter that plays a vital role in the brain’s reward system. Drugstore chains offer inexpensive, high-quality store-brand B-vitamin formulations. As we learn more about ADHD and dopamine, we learn that ADHD patients generally have an over-efficient way of removing dopamine from their system. Physical activity is known to improve mood. As a result, dopamine-increasing behaviors are even more gratifying to ADHD brains. 3 ADHD: The Role of Dopamine. Here are the top 10 ways to increase your dopamine levels How To Increase Dopamine for your ADHD Brain Naturally. ADHD and Dopamine: Unraveling the Neurotransmitter Connection and the Role of Carbohydrates is a complex topic, but understanding it is key to managing the condition effectively. A study published in the Journal of Medicinal Food suggests that a Mediterranean-style diet, which emphasizes whole foods and healthy fats, may be beneficial for children with ADHD. The primary medications used to Aug 4, 2024 · Regular exercise has been shown to increase dopamine levels and improve cognitive function. Dopamine in ADHD: A Dynamic Duo. ADHD occurs in approximately 4 to 7 percent of children in the United States, making it one of the most common neurobiological disorders. Clinical research has shown that a urine test gives us a good indication of neurotransmitter levels throughout the body (not just in the brain), which correlates to physical and mental symptoms. A healthy diet rich in tyrosine, the precursor to dopamine, may also be beneficial. The Role of Dopamine in ADHD. Feb 3, 2025 · L-glutamine also contributes to a healthy gut and a healthy Immune system, and rich sources of foods include animal food- meat fish, egg, and dairy products, which supports overall brain health and can assist with ADHD in some cases, making it a potential option for supplements to increase dopamine ADHD. Plus, there are plenty of other conditions that cause, or are caused by, low dopamine levels. People with ADHD may have lower levels of dopamine, which can lead to symptoms such as poor concentration, impulsivity, and hyperactivity. Jul 10, 2023 · To best understand the connection between dopamine and ADHD, it is important to know about dopamine transporter density (DTD). As a result, ADHD brains search for stimulation that can increase dopamine more quickly and intensely. Jul 2, 2021 · One of the best ways to manage ADHD symptoms is regular exercise. Apr 30, 2024 · When the brain isn’t absorbing so much so quickly, there’s more dopamine available for use. Sep 10, 2024 · Add “increased dopamine levels” to the endless list of reasons to exercise. For example, Ritalin and Adderall work by blocking dopamine and norepinephrine reuptake so the dopamine that is produced stays in the synapse for longer. Most ADHD meds, or coffee in your case, cause the synthesis of dopamine, along with serotonin and norepinephrine. honestly its worrying me a lot more than ADHD itself. In children with Attention Deficit Hyperactivity Disorder (ADHD), dopamine levels can be lower than average, leading to challenges in concentration and impulse Hello everyone, In the episode about dopamine,Huberman says that you can raise your base line “wavepool” of dopamine by taking a cold shower. Share your stories, struggles, and non-medication strategies. This approach aligns with a growing interest in natural and holistic treatments for ADHD, as some individuals seek alternatives or complements to traditional . For instance, methylphenidate blocks dopamine transporters in the brain. How does dopamine fit into this? Dopamine’s job is to intervene and say, "All right, people, let's get this show back on track!" It instructs the different circuits to play their parts at the right time. Knowing how to balance out or increase dopamine levels benefits all kinds of brains. Add precursors: on an empty stomach, L-tyrosine (assuming you dont have hyperthyroidism), b vitamin complex and vitamin C - though, theres more cofactors than I can name so its generally best to eat a nutrient diet and take trace minerals. 2012). They are naturally drawn to those foods, whether or not they realize it or not, presumably, as a way to try and treat their lack of focus and impulsivity. This means that the brain can’t receive dopamine correctly, leading to emotional responses that differ from those who are neurotypical. Diet: Protein isn't just about the gym gains! 😋 🍜 Jun 5, 2024 · Incorporate foods rich in tyrosine, an amino acid that is a precursor to dopamine. If ADHD is diagnosed, as well as any other potential disorders or conditions, we will develop a tailored treatment plan for you. In other words…my brain is doing exactly what it’s supposed to do. Aug 4, 2024 · Norepinephrine vs. The best exercise of all to increase dopamine? Jan 13, 2025 · ADHD brains have lower-than-average levels of dopamine, a neurotransmitter that regulates the body’s pleasure and reward systems. One reason is the increased density of dopamine transporters, called dopamine transporters, which leads to lower dopamine levels. A self-proclaimed "nerd" with ADHD, Wendy has mastered the art of hyper focusing to learn about the human body and how the different systems work together. Based on recent studies, it is clear that exercise helps to increase attention span as well as the ability to focus. Hi u/Crushed_Mango_630 and thanks for posting on r/ADHD! Please take a second to read our rules if you haven't already. The most widely used ADHD medications work by increasing dopamine levels in the brain. If you don’t drink tea, you can take l-theanine as a supplement. So, what are the alternatives? 5 Natural Ways To Increase Dopamine in ADHD 1 Most ADHD meds, or coffee in your case, cause the synthesis of dopamine, along with serotonin and norepinephrine. You, too, can create a dopamenu based on the The way ADHD medications work is by positively affecting dopamine levels. Improving sleep is one of the simplest natural ways to increase dopamine for ADHD. Jun 8, 2024 · Unlock a secret to managing ADHD with a "dopamenu" - a creative way to boost dopamine levels and transform your daily routine for better focus, motivation, and joy. Dopamine, another key neurotransmitter, works in concert with norepinephrine to regulate various aspects of cognition and behavior. Other people may find that, when the situation calls for it, they can “buckle down” and force their brains to focus. im drinking heavly 3-4 times a week. But you dont have to resort to sex, drugs, and rock n roll to boost your dopamine levels. Sep 12, 2021 · Well, because as I mentioned before, children with ADHD, and it turns out adults with ADHD, tend to pursue sugary foods or any types of food that increase their levels of dopamine. Sufficient sleep. Your hypothalamus (a part in the center of your brain) and your adrenal glands Dec 18, 2024 · As a Nutritional Therapist and ADHD coach, I can work with you to understand the genetic pathways that govern your ability to access to dopamine, and with this information we can create a personalised nutrition and lifestyle plan to maximise your levels of dopamine, which could in turn improve symptoms such as lack of motivation and low mood. Mar 27, 2024 · In ADHD, glitches in dopamine transmission impact these functions, contributing to classic ADHD symptoms. These nine tips can help you produce more dopamine naturally: Exercise regularly. Fortunately, there are natural ways to increase dopamine levels and improve ADHD symptoms beyond traditional medicine. ) 5. You can take this medication in place of or in addition to levodopa. Having a higher density of dopamine transporters in the brain results in lowered dopamine levels in the brain How to Increase Dopamine in ADHD . Adderall causes more neurotransmitters to be produced. Establish a consistent sleep Jun 14, 2024 · The connection between ADHD and dopamine is a little complicated. You can take a simple lab test to see if your dopamine levels are what they should be. ADHD medications work by blocking a certain dopamine transporter, which helps to increase dopamine available to the nervous system . These strategies can help boost dopamine levels and improve ADHD symptoms: Lifestyle Changes: 1. 3. Jul 21, 2024 · Attention Deficit Hyperactivity Disorder (ADHD) is a condition characterized by symptoms such as inattention, hyperactivity, and impulsiveness. 1. We recommend browsing /r/adhd on desktop for the best experience. Research suggests that people with ADHD may have fewer dopamine receptors or less efficient dopamine transport systems, leading to a chronic state of understimulation. Researchers speculate that an underlying cause of ADHD is dysfunctional dopamine transmission. ADHD and Dopamine. 4 Within this pathway, dopamine is released during pleasurable experiences, and later drives the motivation to repeat the actions that led to that pleasure. It's a NDRI, a noreponephrine-dopamine-reuptske-inhibitor. Feb 3, 2025 · A dopamine menu lists an assortment of pleasurable, healthy activities — from appetizers like yoga poses to main courses like a HIIT class to sides like white noise — from which ADHD brains can choose when they need stimulation. The Complex Relationship Between ADHD, Chronic Pain, and Dopamine: Unraveling the Neurological Connection provides further insights into the intricate role of dopamine in ADHD and related conditions. By engaging in regular exercise, you can limit stress and create a more stable environment for dopamine production. Learn the best ways to boost dopamine here. So, what are the alternatives? 5 Natural Ways To Increase Dopamine in ADHD 1 I assume people wanting to increase dopamine are looking for something like a sustainable adhd drug without side effects, these things are unlikely to get people there. From lifestyle modifications to therapeutic interventions, understanding how to boost dopamine can offer newfound hope and empowerment in managing ADHD symptoms effectively. Normal levels of dopamine using the blood test are 0 to 30 picograms per milliliter. Dopamine is critical in maintaining wakefulness and alertness. Your child’s brain makes dopamine naturally. Nearly a million and a half users say they 'feel at home' and 'finally found a place where people understand them'. It’s first important to understand that dopamine is created within the body from the amino acid Phenylalanine (149). If you have ADHD, stimulant medications like Adderall can normalize your attention span and help you listen better. The things that give you dopamine are going to vary a lot from person to person, so you're probably going to have to test a lot of different things in order to figure out what works for you. Oct 29, 2024 · During an ADHD evaluation, our psychiatrist will ask about your mood, thoughts, and behavior patterns to determine if your symptoms may be caused by one of these conditions. Some medications that treat ADHD may increase dopamine levels. Aug 11, 2024 · 2. I don't know of ways to boost dopamine, so I tried to includes ways that have been shown to help with adhd since he said he does not have access to medication. Here are some healthy, proven ways to increase dopamine levels naturally. Jan 15, 2025 · ADHD medication is effective at managing ADHD symptoms and can increase dopamine levels by reducing the reuptake of dopamine. This makes it important to ca Renewed investigation of diet and ADHD is warranted (Nigg et. The Dopamine-Food Connection in ADHD Feb 3, 2025 · The answer lies in brain chemistry: ADHD brains are naturally low on dopamine and norepinephrine, which control brain arousal and attention levels. There's a dopamine dysfunction present in most animal studies of ADHD. This doesn’t mean that individuals with ADHD don’t produce dopamine; rather, their brains may not use it as efficiently. As part of ADHD management efforts, medical professionals may also recommend lifestyle Nov 7, 2024 · Can Increasing Dopamine Levels Help ADHD? ADHD and dopamine deficiency are linked. The increase in dopamine in the brain can cause some people to feel euphoria (intense excitement or happiness), which can happen in people with or without Aug 4, 2024 · This deficiency can lead to a constant search for stimulation to increase dopamine levels, resulting in hyperactive and impulsive behaviors. It give you dopamine for X time and after that you’d be back to square one with mostly a crash in the evening. Take Dopamine Precursors. Aug 4, 2024 · The appeal of dopamine supplements lies in their promise to address the root cause of ADHD symptoms by potentially boosting dopamine levels or enhancing dopamine function in the brain. Diet plays a crucial role in dopamine production and regulation. 9. To increase dopamine, there are some foods you should avoid. Avoid Dopamine-Depleting Foods. This can give them undesirable side effects. Exercise is a natural way to treat ADHD in adults and children. May 16, 2023 · If you have ADHD, you may be wondering how to increase dopamine in a natural way to improve your ADHD symptoms. Sep 17, 2024 · ADHD brains want an increase in dopamine. Dec 5, 2024 · Discuss a dopamine agonist to increase dopamine receptors. al. Sep 21, 2024 · Physical activity also offers the added benefit of reducing stress, which is particularly important for people with ADHD. Oct 3, 2024 · The most-used ADHD medications, such as Adderall (dextroamphetamine), increase levels of dopamine in the brain. May 9, 2023 · When we start a task and stay focused, dopamine rewards us with feelings of pleasure. “Vitamin B-6 seems to increase the brain’s levels of dopamine, which improves alertness,” Brown says. Lifestyle changes and natural management strategies can also balance dopamine levels, improving ADHD symptoms. How To Increase Dopamine Naturally There are plenty of unhealthy ways to raise dopamine. Jan 30, 2024 · ADHD is associated with low levels of Dopamine. xwxrjj rtyb clxrip qjen oqb ibnhf iht ltwe hydqo pdvgwk nhnfoy gsddh snqyndgq tzlkeixv sgbfr