Rest as Medicine: How to Actually Get It

I know what you’re thinking: “Rest? Are you kidding me? I have a newborn.”

I get it. The advice to “sleep when the baby sleeps” is often useless (because what about the dishes? The laundry? The million other things that need doing?).

But here’s the truth: Rest is not optional. It’s medicine.

Your body cannot heal without it. Your nervous system cannot regulate without it. Your milk supply cannot establish properly without it. Your mental health depends on it.

So how do you actually get rest when you have a newborn?

1. Redefine “Rest”

Rest doesn’t just mean sleep (though sleep is critical). Rest also means:

• Lying down (even if you’re awake)
• Not standing or moving around unnecessarily
• Not doing household chores
• Not entertaining visitors
• Not being “productive”

In traditional cultures, the mother stays in bed for most of the 40 days. She’s not up doing laundry, cooking meals, or tidying the house.

Everything else stops so she can heal.

2. Protect Your Lying-In Period

Decide NOW (ideally before birth, but it’s never too late):

• No visitors for the first 2-4 weeks (or only visitors who bring food and do chores)
• No hosting (if someone comes over, they’re there to help YOU, not to be entertained)
• No unnecessary outings (you don’t need to go to Target; someone else can go for you)

Your only jobs: Heal. Feed the baby. Bond with the baby. Sleep.

Everything else? Someone else does it, or it doesn’t get done.

3. Ask for (Demand) Help

This is not the time to be a martyr.

Line up help BEFORE birth:

• Partner takes parental leave (or uses vacation days)
• Family members come to help (and they need to understand their job is to care for YOU, not just hold the baby)
• Hire a postpartum doula if financially possible
• Organize a meal train (there are apps for this, use them)
• Hire a cleaning service for the first 6-8 weeks if you can swing it
• Line up friends to take older kids for playdates

What help looks like:

• Bringing you food (and feeding you if you’re nursing)
• Doing laundry
• Washing dishes
• Cleaning the house
• Watching the baby so you can shower or nap
• Running errands
• Keeping visitors away

What help does NOT look like:

• Sitting on your couch holding the baby while you make them coffee
• Giving unsolicited advice
• Commenting on your body, your parenting, or your housekeeping
• Expecting you to entertain them

4. Permission Slips

You have permission to:

• Stay in bed all day
• Wear the same pajamas for three days straight
• Let the dishes sit
• Order takeout (or better yet, have someone bring you nourishing food)
• Say “no” to visitors
• Say “no” to phone calls and texts
• Not respond to anyone except your baby and your own needs
• Rest without guilt

This is not laziness. This is wisdom.

Your body just performed a miracle. It deserves rest.

(For more on saying “no” as an act of sovereignty, see my post: From Free Will to Collective Action)

Nourishment: Rebuilding Your Body with Warm, Mineral-Rich Foods

Your body needs specific nutrients to rebuild after the massive depletion of pregnancy and birth.

Not just calories. Not just “eating healthy.”

Deep, intentional nourishment.

What Your Body Needs Postpartum:

Iron (to rebuild blood after blood loss)
Calcium & Magnesium (for bone health, muscle function, nervous system regulation)
B vitamins (for energy production, neurotransmitter synthesis, mood)
Omega-3 fatty acids (to rebuild your brain, support mood, reduce inflammation)
Protein (for tissue repair, milk production, immune function)
Healthy fats (for hormone production, brain health, nutrient absorption)
Warmth (to support digestion, circulation, and recovery)

The Postpartum Nourishment Principles:

1. Warm Foods Only

This is emphasized in Traditional Chinese Medicine, Ayurveda, and Latin American postpartum traditions, and for good reason.

Why warmth matters:

• Easier to digest (your digestive fire is low postpartum)
• Supports circulation (cold constricts, warmth opens)
• Comforting and grounding for the nervous system
• Supports milk production (cold is believed to inhibit milk flow in many traditions)

Eat:

• Warm soups and stews
• Bone broth
• Congee (rice porridge)
• Warm herbal teas
• Cooked vegetables (steamed, sautéed, roasted)
• Warm grains

Avoid:

• Iced drinks
• Cold smoothies (if you must have a smoothie, use room-temperature or warm ingredients)
• Raw salads (wait a few weeks for this)
• Cold leftovers straight from the fridge (reheat everything)

2. Easy to Digest

Your body’s energy needs to go toward healing and milk production, not struggling to digest heavy, complex meals.

Prioritize:

• Soups and stews
• Well-cooked grains (rice, oats, quinoa)
• Soft, cooked vegetables
• Bone broth
• Easily digestible proteins (fish, chicken, eggs)

Minimize:

• Heavy, greasy foods
• Raw cruciferous vegetables (broccoli, cauliflower, cabbage, they’re hard to digest and can cause gas)
• Beans and legumes in large amounts (can cause gas, small amounts in soup are fine)
• Processed foods, sugar, caffeine

3. Iron-Rich Foods

This is critical. Most postpartum women are iron-deficient, and it’s destroying their energy and mood.

Best sources of iron:

• Liver (the most bioavailable source, if you can stomach it, eat it)
• Red meat (grass-fed beef, lamb, bison)
• Dark leafy greens (cooked spinach, chard, kale, raw is harder to digest)
• Blackstrap molasses (add to tea or oatmeal, rich in iron and minerals)
• Lentils and beans (well-cooked, in small amounts)
• Pumpkin seeds (sprinkle on oatmeal or soup)
• Nettle tea (see herbal section, this is a powerhouse)

How to increase iron absorption:

• Eat iron-rich foods with vitamin C (add lemon to greens, have citrus with meals)
• Cook in cast iron pans (it actually increases iron content of food)
• Avoid drinking tea or coffee with meals (tannins block iron absorption, wait at least an hour before/after eating)

4. Healthy Fats

Your brain is 60% fat. Your hormones are made from fat. Your baby’s brain is building itself from fat (if you’re breastfeeding).

Don’t skimp on fats.

Best sources:

• Ghee (clarified butter, warming, easy to digest, rich in fat-soluble vitamins)
• Coconut oil (medium-chain triglycerides, easy to digest, supports metabolism)
• Fatty fish (salmon, sardines, mackerel, rich in omega-3s for mood and brain health)
• Avocado (if you can digest it, some find it heavy postpartum)
• Nuts and seeds (in small amounts, ideally soaked or ground for easier digestion)
• Egg yolks (rich in choline, which is essential for baby’s brain development)

Add fat to everything:

• Drizzle ghee on oatmeal
• Add coconut oil to soup
• Top rice with butter or ghee
• Eat the fatty parts of meat (don’t trim them off)
• Use full-fat dairy if you tolerate it

Specific Foods to Prioritize:

Bone Broth (see recipe here) — Mineral-rich, gut-healing, easy to digest. Drink it like tea throughout the day.

Liver — If you can tolerate it, eat it 1-2x per week. Sauté with onions and mushrooms, or mix ground liver into meatballs or burgers.

Eggs — Soft-boiled, scrambled with ghee, or added to soup. Rich in protein, choline, and healthy fats.

Salmon — Baked, poached, or in soup. Rich in omega-3s, protein, and vitamin D.

Oatmeal — Made with bone broth or whole milk, topped with ghee, cinnamon, blackstrap molasses, and ground flaxseed. Supports milk production and provides sustained energy.

Dark Leafy Greens — Cooked (not raw). Sauté with garlic and ghee, or add to soups.

Root Vegetables — Sweet potatoes, carrots, beets (especially good for building blood). Roasted or in soup.

Seaweed — Rich in iodine (for thyroid function) and minerals. Add to soups or broths.

Warming Spices — Ginger, cinnamon, turmeric, cumin, fennel. Aid digestion, reduce inflammation, support milk production.

For a nourishing energy-supporting tonic that’s perfect postpartum, try my Goji-Maca Cacao for Energy & Longevity recipe (just make it warm, not cold).

Foods to Avoid or Minimize:

Caffeine — Disrupts sleep (yours and baby’s if breastfeeding), depletes B vitamins, can increase anxiety

Sugar & Processed Foods — Blood sugar crashes make fatigue worse, deplete nutrients, don’t actually nourish

Cold/Raw Foods — Hard to digest, cooling to the body (wait a few weeks before resuming salads and smoothies)

Alcohol — Depletes nutrients, disrupts sleep, passes into breastmilk

Spicy Foods — Can irritate digestion and potentially upset baby’s stomach (if breastfeeding)

Herbal Allies for Postpartum Recovery

Herbs can play a gentle but powerful role in postpartum healing.

These aren’t pharmaceutical interventions. They’re nourishing plants that support your body’s natural healing processes.

Here are my top postpartum herbs:

1. Nettle (Urtica dioica) — The Postpartum Powerhouse

What it does:

• Extremely rich in iron, calcium, magnesium, and other minerals
• Rebuilds blood after blood loss
• Supports milk production
• Tonifies the uterus
• Provides gentle energy (not stimulating like caffeine)
• Supports adrenal function

How to use:

• Infusion (not just tea): 1 cup dried nettle leaf in a quart mason jar, fill with boiling water, steep 4-8 hours (or overnight), strain. Drink 2-4 cups daily.
• This is THE foundational postpartum herb. If you do nothing else, drink nettle.

Safety: Safe while breastfeeding. One of the most nourishing herbs available.

2. Red Raspberry Leaf (Rubus idaeus) — The Uterine Tonic

What it does:

• Tones the uterus and helps it return to pre-pregnancy size
• Rich in vitamins and minerals (especially iron and B vitamins)
• Supports milk production
• Gentle astringent (can help with excessive bleeding)

How to use:

• Tea or infusion: 1-2 cups daily
• Can be combined with nettle for a nourishing blend

Safety: Safe during pregnancy and postpartum. Widely used and well-studied.

3. Oatstraw (Avena sativa) — The Nervous System Nourisher

What it does:

• Calms and nourishes the nervous system (without sedation)
• Rich in minerals (calcium, magnesium, silica)
• Supports healthy stress response
• Helps with anxiety and overwhelm
• Gentle energy support

How to use:

• Infusion: 1/2 cup dried oatstraw in a quart of water, steep 4-8 hours, drink 2-3 cups daily
• Combine with nettle and red raspberry leaf for a complete postpartum blend

Safety: Extremely safe. Gentle and nourishing.

4. Motherwort (Leonurus cardiaca) — The Emotional Steadier

What it does:

• Calms anxiety and panic attacks
• Eases mood swings and emotional volatility
• Supports heart function (both physically and emotionally, it “mothers the mother”)
• Helps with postpartum rage and irritability
• Tones the uterus

How to use:

• Tincture: 1-2 dropperfuls (30-60 drops) in water, 2-3x daily as needed
• Tea: 1-2 tsp dried herb steeped 10-15 minutes (it’s very bitter, so tincture is often preferred)

Safety: Safe while breastfeeding. Traditionally used for “after-pains” (uterine cramping after birth). Avoid if you have very heavy bleeding.

Note: The name says it all, “motherwort” is the herb for mothers.

5. Calendula (Calendula officinalis) — The Gentle Healer

What it does:

• Soothes and heals tissue (perineal tears, hemorrhoids, C-section incisions)
• Anti-inflammatory
• Antimicrobial (prevents infection)
• Supports lymphatic drainage

How to use:

• Sitz bath: Steep 1/4 cup dried calendula flowers in 2 cups boiling water for 20 minutes, strain, add to warm bath. Sit in it for 10-15 minutes, 2-3x daily for perineal healing.
• Salve: Apply calendula-infused oil or salve to perineal tears, hemorrhoids, or C-section incision (once incision is closed).
• Tea: Can be drunk for internal anti-inflammatory support (mild, pleasant flavor).

Safety: Extremely safe. Gentle enough for babies.

6. Chamomile (Matricaria chamomilla) — The Calming Companion

What it does:

• Soothes digestion (gas, bloating, cramping)
• Calms nerves and eases anxiety
• Supports sleep (gentle, not sedating)
• Anti-inflammatory

How to use:

• Tea: 1-2 tsp dried flowers steeped 10-15 minutes, drink as needed
• Add to sitz bath for extra soothing

Safety: Safe while breastfeeding. Very gentle.

7. Fenugreek (Trigonella foenum-graecum) — The Milk Booster (Use Mindfully)

What it does:

• Traditionally used to support milk production [3]
• Works for some women, not for others (individual response varies)

How to use:

• Capsules: 500-1000mg, 3x daily
• Tea: 1 tsp seeds steeped 10-15 minutes, 2-3 cups daily
• You should smell like maple syrup within a few days (it comes out in your sweat), if you don’t, it’s probably not working for you

Safety: Generally safe while breastfeeding. Can be warming/heating for some (if you’re already running hot, it might not be the best choice). Don’t use if you have thyroid issues without consulting a practitioner.

Note: If milk supply is an issue, address the basics FIRST (rest, hydration, frequent nursing, reducing stress). Herbs can help, but they’re not a substitute for the fundamentals.

8. Shatavari (Asparagus racemosus) — The Ayurvedic Women’s Tonic

What it does:

• Nourishes the female reproductive system
• Supports milk production
• Adaptogenic (helps with stress)
• Cooling and moistening (good if you’re feeling depleted and dry)

How to use:

• Powder: 1/2 – 1 tsp in warm milk with ghee and honey, 1-2x daily
• Capsules: Follow product directions

Safety: Safe while breastfeeding. Widely used in Ayurveda for postpartum recovery.

Want to learn more about which herbs are safe to keep on hand for your whole family? Grab my Natural Medicine Cabinet Makeover Guide for free.

Physical Recovery: Gentle Care for Your Womb

Your womb, perineum, and pelvic floor need specific physical support as they heal after birth.

For comprehensive, step-by-step guidance on:

• Making padsicles for perineal comfort
• Herbal sitz bath protocols
• Yoni steaming practices
• Hemorrhoid relief remedies
• C-section scar healing
• When to start pelvic floor exercises

Read my complete guide: Womb Recovery Care Plan: Gentle Healing After Birth.

Here, I’ll focus on the nutritional and herbal support your whole body needs for recovery.

Birth is intense physical trauma, whether vaginal or cesarean.

Your body needs time and support to heal.

Listen to your body: If something causes pain, bleeding, or increased discharge, you’re doing too much. Rest.

Emotional Health & Hormonal Support

The hormonal crash after birth is real, intense, and often underestimated.

As I covered in the companion post about what we’ve lost, what we call “postpartum depression” is often actually iron deficiency, thyroid dysfunction, severe sleep deprivation, and lack of support.

But there are also simple practices that support your emotional and hormonal health:

1. Skin-to-Skin Contact

Holding your baby skin-to-skin (not just in the first hour after birth, but ongoing) boosts oxytocin—the bonding and calm hormone.

Benefits:

• Regulates baby’s temperature and heart rate
• Supports breastfeeding
• Reduces stress for both mother and baby
• Promotes bonding
• Calms your nervous system

Do it: As often as possible, especially in the early weeks. Wear your baby in a wrap or carrier (skin-to-skin inside if possible).

2. Daily Sunlight Exposure

Sunlight = vitamin D production, circadian rhythm regulation, mood support.

Get outside for at least 10-20 minutes daily (even if it’s just sitting on your porch or in your yard).

Benefits:

• Boosts vitamin D (critical for mood, bone health, immune function)
• Regulates circadian rhythm (helps you sleep better at night)
• Fresh air and nature are grounding

Don’t have energy to go outside? Sit by a window with direct sunlight.

3. Herbal Allies for Mood

Motherwort (see herb section above) — For anxiety, panic attacks, emotional volatility, postpartum rage

St. John’s Wort (Hypericum perforatum) — For mild to moderate depression

• Caution: Can interfere with some medications (including hormonal birth control). Check with a practitioner before using if nursing.
• Tincture: 1-2 dropperfuls, 2-3x daily

Oatstraw — For nervous system support, overwhelm, anxiety

Chamomile — For general calming, sleep support

4. Check Your Levels

Before assuming you need psychiatric medication, get comprehensive bloodwork:

• Iron panel (ferritin should be >50 ng/mL, ideally 70-80+)
• Thyroid (TSH, Free T3, Free T4, thyroid antibodies—postpartum thyroiditis is common)
• Vitamin D (should be >40 ng/mL, ideally 50-70)
• B12 and folate
• Magnesium (RBC magnesium is more accurate than serum, but not always available)

If any of these are low, supplementing and eating nutrient-dense foods can make a dramatic difference in mood.

For more on hormonal support and estrogen’s role in mental health, read: The Role of Estrogen in Women’s Bone Health and Osteoporosis Risk: Holistic Approaches to Estrogen Replenishment.

5. Talk to Someone

Postpartum depression and anxiety are real. If you’re struggling, please talk to someone:

• Your partner
• A trusted friend or family member
• A therapist (especially one who specializes in perinatal mental health)
• A postpartum doula
• A mother’s circle or support group

You are not alone. This is not your fault. You deserve support.

National Maternal Mental Health Hotline: 1-833-9-HELP4MOMS (1-833-943-5746)

Postpartum Support International: 1-800-944-4773 or text “HELP” to 800-944-4773

Sleep, Sexual Health, and Reclaiming Your Body

Sleep:

The brutal truth: You will not get “normal” sleep for a while. But you can maximize the sleep you do get.

Strategies:

• Nap when baby naps (seriously—forget the dishes)
• Ask for help with night wakings (partner does a feeding with pumped milk or formula so you get one 4-5 hour stretch)
• Co-sleep safely if it works for you (many mothers sleep better this way—do your research and follow safe co-sleeping guidelines)
• Prioritize sleep over everything else (cleaning, cooking, visitors—none of it matters more than your sleep)

Herbal support:

• Chamomile tea before bed
• Passionflower tincture (safe while nursing, gentle sedative)
• Magnesium supplement before bed (supports muscle relaxation and sleep)

Avoid:

• Caffeine after noon
• Screen time in the hour before bed
• Trying to “get things done” when baby finally sleeps (rest instead)

Sexual Health:

The truth no one tells you:

Your vagina has been through major trauma (or your abdomen was cut open). Your hormones are in flux. You’re exhausted. You’re touched out from holding a baby all day. Your breasts leak milk. You might be dealing with pain, dryness, or complete lack of desire.

All of this is normal.

General timeline:

• Most providers say “wait 6 weeks” before intercourse
• But honestly? Many women aren’t ready at 6 weeks. Some aren’t ready at 6 months.
• There is no “should.” Your body will tell you when it’s ready.

When you do resume:

• Use lubricant (lots of it—hormonal changes cause vaginal dryness, and that’s normal)
• Go slowly (your body needs time to relax and adjust)
• Communicate (tell your partner what feels good, what doesn’t, what you need)
• Remember: Intimacy ≠ intercourse (there are many ways to be intimate that don’t involve penetration)

Natural lubricants:

• Coconut oil (safe, natural, feels good—don’t use with latex condoms though)
• Almond oil
• Avoid anything with glycerin or artificial ingredients

If sex is painful:

• This is common but NOT something you have to live with
• See a pelvic floor PT (they can help with scar tissue, muscle tension, and pain)
• Rule out infection (yeast, bacterial vaginosis)
• Give yourself more time

Lack of desire:

• Also common (low estrogen, exhaustion, being touched out)
• Communicate with your partner
• Focus on non-sexual intimacy for now
• It will come back (though it might take months)

Community Care: You Cannot Do This Alone

I’m going to say it again:

You are not meant to do this alone.

Humans evolved to raise children in community. Extended family, neighbors, other mothers—everyone helped.

The nuclear family trying to do it alone is a modern aberration. And it’s breaking people.

How to Get Support (Practically):

Before birth:

• Line up help (family, friends, doulas)
• Organize a meal train (Use apps like Meal Train, Take Them a Meal, or SignUp Genius)
• Hire help if financially possible (postpartum doula, cleaning service, mother’s helper)
• Join a local mothers’ group or online community
• Connect with other pregnant people due around the same time

After birth:

• Accept all offers of help (and be specific about what you need)
• Let people know: “If you want to visit, please bring food and be prepared to help with dishes/laundry/etc.”
• Ask for what you need: “Can you bring dinner on Thursday?” “Can you watch the baby so I can shower?” “Can you do a load of laundry?”
• Join a postpartum support group (in-person or online)
• Connect with other new mothers (even virtual coffee dates can help with isolation)

If you’re in NYC: See my recommendations for postpartum doulas and support in: Preparing for a Healthy Pregnancy 101.

What Good Support Looks Like:

Good support:

• Brings you food (and feeds you)
• Does your dishes and laundry
• Holds the baby so you can shower, eat, or sleep
• Doesn’t overstay
• Doesn’t give unsolicited advice
• Asks “What do you need?” and then does it

Bad support:

• Shows up empty-handed expecting to be entertained
• Holds the baby while you cook and clean
• Criticizes your parenting, feeding choices, or body
• Stays too long
• Makes you feel obligated or guilty

It’s okay to set boundaries. Your healing and rest are more important than anyone’s feelings.

Returning to Your Cycle

Postpartum marks the beginning of your body’s return to cyclical rhythms.

When your period returns depends on:

• Breastfeeding: If you’re exclusively breastfeeding and baby nurses frequently (including at night), your period might not return for 6-12+ months (or even longer)
• Formula feeding: Period often returns within 6-12 weeks
• Combination feeding: Somewhere in between

Postpartum bleeding (lochia) is NOT a period:

• This is the shedding of the uterine lining after birth
• Lasts 4-6 weeks
• Starts heavy and red, gradually becomes lighter and pink/brown
• If you soak through a pad in an hour, or pass large clots, call your provider (could be postpartum hemorrhage)

When your true period returns:

• It might be different from before (heavier, lighter, more painful, less painful)
• Your cycles might be irregular for a while as hormones rebalance
• Ovulation can happen BEFORE your first period (yes, you can get pregnant before your period returns—use protection if you don’t want another baby right away)

Tracking your cycle:

• Once your period returns, start tracking again (basal body temperature, cervical mucus, cycle length)
• This helps you understand your fertility and overall health
• Your cycle is a monthly check-in: How’s your energy? Mood? Bleeding? Pain? All of these are clues to your hormonal health

Fertility awareness methods:

• If you want to avoid pregnancy without hormonal birth control, fertility awareness is an option
• But: You need proper training (this is not the “rhythm method”)
• Work with a certified FAM instructor
• Wait until your cycles are regular before relying on it

A Gentle Reminder

Postpartum healing isn’t about “bouncing back.”

It’s about rebuilding, nourishing, and finding your rhythm again.

When you honor this season of recovery—with rest, warm foods, herbal support, community care, and patience—you create the foundation for long-term health and well-being.

Not just for you, but for your ability to mother from a place of fullness instead of depletion.

You are not meant to do this alone.

You are not meant to “push through.”

You are not meant to ignore your body’s needs in service of productivity or other people’s expectations.

You are meant to be mothered so you can mother.

Rest is medicine.

Nourishment is medicine.

Warmth is medicine.

Community is medicine.

Herbs are medicine.

You are worthy of all of it.

Resources & Next Steps

Want to understand WHY this matters?
Read: Honoring the Fourth Trimester: What We’ve Lost and Why It Matters

Need detailed womb and perineal healing guidance?
Read: Womb Recovery Care Plan: Gentle Healing After Birth

Planning ahead for pregnancy and postpartum?
Read: Preparing for a Healthy Pregnancy 101

Need more recipes and energy support?
Try: Goji-Maca Cacao for Energy & Longevity

Want herbal guidance for your whole family?
Download: Natural Medicine Cabinet Makeover Guide

Need support for hormonal health?
Read: The Role of Estrogen in Women’s Bone Health and Osteoporosis Risk

Ready for personalized postpartum support?
👉 Book a complimentary discovery call with me here.

With deep respect for your healing journey,

Marina Buksov, PharmD
Holistic Health Coach | Herbalist | Mental Fitness Coach

References:

[1] Rudman, Ann, and Ulla Waldenström. 2007. “Critical Views on Postpartum Care Expressed by New Mothers.” BMC Health Services Research 7 (1). https://doi.org/10.1186/1472-6963-7-178.

[2] Pelling, Elissa. 2017. “TCM And Postpartum Traditions.” Elissa Pelling. September 4, 2017. https://elissapelling.com.au/tcm-and-postpartum-traditions/.

[3] National Institute of Child Health and Human Development. 2025. “Fenugreek.” Drugs and Lactation Database (LactMed®) – NCBI Bookshelf. July 15, 2025. https://www.ncbi.nlm.nih.gov/books/NBK501779/.

[4] Fonti, Ylenia, Rosalba Giordano, Alessandra Cacciatore, Mattea Romano, and Beatrice La Rosa. 2009. “Post Partum Pelvic Floor Changes.” December 1, 2009. https://pmc.ncbi.nlm.nih.gov/articles/PMC3279110/.

[5] Lopez-Gonzalez, Diorella M., and Anil K. Kopparapu. 2022. “Postpartum Care of the New Mother.” StatPearls – NCBI Bookshelf. December 11, 2022. https://www.ncbi.nlm.nih.gov/books/NBK565875/.