a global service and it's a whole lot of climate problems to fix or is outside of the rest of those channels . we've got new videos every friday tried to plan. it's a the did you party all night? did you have a hard day at work or maybe you put yourself through a really tough work out and now you're feeling frazzled. but what if you're constantly tired and exhausted for no apparent reason? what could be behind that? p for example is so we can fatigue that you can't even blow dry her own hair. she's about to tell us her story here on in good shape. the

it's 10 am on p a is just our breakfast. now she needs to lie down again. she's so exhausted from eating that she 1st needs to rest. if she ever does it, she might end up in bed for the rest of the day. then we'll associated with lucas. if i really need to recover from an activity in it's spot done, then i have to spend the whole day in a dock or a move. so i'm probably new. then it feels like there's no difference between night and day and then talk with enough to to sort this hobble he is fatigue is caused by a new red immune disease known as my allergic and stuff. oh, my lightest or chronic fatigue syndrome known as emmy cfs, the show. us up to 13000000 people worldwide assault to suffer from the condition. a 5th of those cases are children and young people. many and no longer able to play, meet friends or like p a. go to school. as that sounds good. no,

we don't know exactly what causes it. but what's noticeable is that in many cases, especially in children in adolescence, m e. c, f. s is predominantly triggered by a virus. that's what we think is that the means system starts out fighting the virus. but then confuse it with structures in the body of exit and immune reactions to attack the body itself. and guy from water balance works every day with children and adolescents. she says patients like p a often suffer from other typical complaints as a needing so in addition to fatigue and intolerance to stress, they experience pains sleep disorders, problems with concentration memory, so feeling faint intolerance to heat, cold, quick light noise and will say flu like symptoms without her mother here would be helpless and no longer able to cope with everyday life. she even needs help just to

waco know how to know good window. 2 is ashton nigger, i had a healthy, independent, 16 year old daughter with hope, portland dream and stuff. and everything that went with that. you know, she's a young woman who needs help with even the smallest of time. i take some things here is no longer able to blow dry her own head. she's lost muscle mass from line down so much on a lot of exercise. so she just doesn't have the strength as to how to send it like home, low joy in my head, because i can't hold the head joy for that long slice. it's the same with coming. what? i can't do that myself either. it took over a year. if he is still needs to be diagnosed, she so many deltas, none of whom could find a cause for her symptoms. some so it was a mental health issue, or that she was even imagining symptoms of home. and unfortunately,

that's our experience. genuinely, just as a children and adolescents with m a c s s are not taken seriously enough. that means they don't receive timely and sufficient help on tips on how to manage that condition. in some cases it's diagnosed as a mental illness leading to the wrong treatment, enough guys for solving good. there's still no known to a to p is condition spot medication kind at least help with her pain. i'm feeling faint. she's also learning to pay so self to better manage the energy levels then pacing for so, pacing and basically involves the patient finding out where that limit saw. so they observe whether they can cope well with a set and october date. for example, maybe 2 hours of school or perhaps 2 hours is too much and leads to more problems the next day. so for me, understand who it is most. so i have to plan the best time to take a shower. before i go downstairs, i have to think, what do i need from up stairs,

or when i need to go to the kitchen? i think about whether i should go to the toilet to so that i don't have to walk twice. 2 and a half years off to the 1st symptoms of m a c f s a p, a. p, a had to drop out of school, but she's hoping to catch up on her exams later. something others have managed. as a vis financing. i need, we have visa, every child and young person that benefit from a symptom or into therapy that has less pain back to sleep and fewer problems. but what i'm really special is when a young person with m e. c, f s, manages to graduate from high school at home with all help ones. i've got one test at some. p is also grateful to have a steady boyfriend. despite the severe limitations of illness. he's really supportive and comes by often. don't host miss, but he helped me with everything, but it looks to me, he makes me a water bottles, he makes me tea and text me into bed. mit said the risk to as well. i'm not super

important for me on and of course he's an incredible source of strength for me to do because of him. i can cope with all of the challenges we manage them together. and although i couldn't imagine how i'd cope in this situation without and of course that was um yeah, i wouldn't be letting him go any time soon. push the game. the pos as result, not so that her illness get head down. and a rope to me is a, isn't on found a study. so young people with m e c, a sense of a 60 percent chance of recovering from the disease. naturally, if you feel constantly exhausted, it could be the after effects of a coven infection. experts estimate the number of people suffering from chronic fatigue has doubled since the pandemic. one study carried out by berlin chevy to university hospital, found that many patients who develop severe post cove and fatigue still have problems 20 months after becoming infected. but even a harmless,

cold or mild infection can make you feel tired and weak. that's down to certain proteins that the immune system releases to fight the pathogens. they also suppress the bodies internal clock making us feel tired, that insurance, we take the time to rest and heal. but how do you good fit again afterwards with a vitamin rich diet for example. i'm just as eating differently can't your chronic fatigue, but it can help you feel better as the mentions that she fits. so you can eat your way back into form your cell or replace white flour and sugar with lots of vegetables, lose the process to meet and really made meals and outs for herbs, unhealthy grains cheat, eat your way back to health experts say if you're feeling drained, eating 30 different vegetables a week is the ideal kickstart i 30 vegetables is a lot when you think most germans only like 3 carrots, potatoes,

and tomato simpler. but it's the variety that helps to and least plan base peeling potential. why not try of lentil soup with top ricker pesto and roasted seeds? ready more cabbage with fennel and mushrooms. ringback and that scores around 15 vegetable points and it's stuff full of micro nutrients to boost your immune system. ready by in a corner, when you have chronic exhaustion, afternoon, infectious disease, heating the beam, she goes to all bodies are working to eliminate the passage in yet as always from ice order for it's fighting against another pathogen that's trying to piggyback on the original infection. and often infect offices that bite for bone processes. it's extremely important that the body has enough material or munition to how rich some you and response i need to move on for the paste just to the side. and for that it needs vitamins b, c, and d, as well as the minerals, magnesium, selenium, and sink

b vitamins are important for cell division in our immune system. our body meet sinks to repair wounds. selenium access a protective shield against free radicals and magnesium can help relieve pain. these are also available in tablet form, but that's not ideal. ready combine supplements often have a ridiculously small amount of the vitamins and minerals concerned, and in this form they can sometimes interfere with each other and either way we absorb by the individual nutrients for taking the vitamin d is recommended. if you have a deficiency of a who uh, by longer, if you're looking to steve off exhaustion, you need to do so in a way that's got friendly because the god plays a central role in your immune system, in our intestines, our home to thousands of bacteria species of whole community of micro organisms that doctors call them micro biome. and did they ever decisive impact on our immune

system? the more good bacteria that take up residence in and on our intestinal wall, the less space there, ways for pathogens that cause disease. and for our good bacteria to drive, they need to be fed properly within the adjustable fibre the back to the in, in dom that interior in our guns produce substances that have health benefits for us. like you cubic acid, for example, that this makes us more resistant to infectious diseases though. this is because the cubic acid protects the mucus lining. now we're intestines stopping pathogens from taking the pressure the crew super. his vegetables are rich in digestible fiber, which type you choose is less important than maintaining a variety. spicy food can also help to fight for teeth.

shop at the roots, it pots devices not only make your food more interesting. i think also have a biological effect. taking booster psyche or for example actually tends to put us in a better mood. 5010. the same applies to pepper on it. that's good about for table . then junior and horse radish also have a biological anti biotic effect. you know, helping our bodies to fight viruses, bacteria and fun, g using bacteria and taste well, food alone won't cure a chronic exhaustion after an infection. eating many different types of vegetables, herbs and seeds can help us feel fit or more quickly. that's because they provide our immune cells with plenty of ammunition in the fight against pathogens. constant exhaustion is often a side effect vince lima tore diseases like rheumatoid arthritis for multiple sclerosis. but it could also indicate a non diagnosed conditions. like hypo thyroid as diabetes depression

or even cancer. but sometimes fatigue is self induced. we too much too late and consume too few vitamins or too much fat or we have too much stress. a lack of exercise will also lead you tire. but the main problem is we don't sleep enough. the world health organization says 40 percent of the global population has sleeping issues based if someone who knows what it's like not to sleep for months on end is night or restless unknown restorative. finally, he plays don't. his hopes on an appointment with a specialist, but sleep medicine. i'm yes, as an asset. you know, my main problem was being unable to sleep or the night and i could afford to sleep easily. but it was staying asleep until my alarm went off. i always thought phases of waking up in the night and then it was difficult to fall back to sleep. you dine, so she's off. he's certainly not alone. sleep specialist tons going to base,

sees many patients with similar problems. and he says the numbers are growing around 5 to 10 percent of adults have problems falling asleep or staying asleep. often sleep disorders are becoming a public health academic in jail to do a tune to see done the help was the highest. the main problem is that people struggle to switch off and relax and couldn't they take the stress and problems of the day to bed with them? and they come forget about their worries and couldn't. and the 2nd reason is that many people then worry about their ability to sleep. and so go to bed with a certain amount of attention. i'm not excited to intention, stop you sleeping, find this office. women are more than twice as likely to be affected as men who tend to be better at ignoring their thoughts. but stressful events affect both men

and women equally. as helping to the whole financial fan, i went through a career change. well, i applied for a new job job at a new location at before on tuesdays and after i started the new job, i realized it was a big step, a big change. and it started to really affect me. that's how in your job i to. ready if you don't sleep well at night you. ready and exhaust it the next day. your i'm focused on less productive. a lack of sleep can even be dangerous noises types, the frequency of accidents is increasing. and the what pays named road traffic is by sprints lies in gemini. for example, falling asleep, the wheel might grow, sleep, i'm sure is responsible for twice as many phases, colorado accidents as alcohol. and i go with a 2 to hear one fairly often punched. awesome, get, you know, getting enough sleep over a long period of time takes a huge toll with negative repercussions for the entire body. that includes,

in the long term, there's an increased risk of cardiovascular disease, mental health disorders. and that's a bonus. diseases and age related conditions like hawkins ins and dimension dimensions we have in behind me go talk to distinguish between 50 different types of sleep disorder divided into problems with folding and sleep or staying sleep. if you struggle to fold a sleep, stay and sleep, or go back to sleep. if you wake up and that happens at least 3 times a week for more than a month, then you'll suffering from a sleep disorder. going to a sleep of oratory can help to determine the right treatment. once the problem has been diagnosed, there are various treatment options, such as learning professional relaxation techniques, like ultra genic training or meditation. cognitive behavioral therapy can also help kinds noise these days. we have new digital apps that teach cognitive behavioral

therapy techniques. they give the use a clear instructions on how to do things, different name. the initial studies show their at least as effective as face to face therapy. will group therapy not suitable for treating mild to motivate sleep disorders? nicole intel p one where the whole going to bed. you should avoid bright light including computer and phone screens. using sleeping tablets is not advisable. quicker diseases with a sleeping pills, just treat the symptoms. if they don't offer a q a kind of a high and with most sleeping pills, there's a risk that you just get used to them. i for you become a dictated, adams, not be the cognitive group therapy was certainly helpful in the case of all patient . so he's not able to sleep well again and cope with every day. life is energy and focus of retained. ready in countries where it's

very hard to work in public life often come to a halt at lunchtime. in europe, the spanish are famous for their cs tense. the midday nap was long considered a relic of the past. but now we know that taking a siesta is good for you. that's packed up by the spanish hard foundation. many companies in spain have introduced yes to friendly working hours, or even set aside areas for employees to now. and what's good for the spanish is good for all you can. those are almost anywhere. so how about the power now? trials writing is a sports that requires strength and skills. that mean hays is one of the best riders in the world. after her morning training session, she has to focus on her university studies, but to recharge your batteries, she 1st takes of power and that the if i shut down at my desk straight after lunch, i'd probably be fine for about 10 minutes. but then i'd feel so tired that i

wouldn't be able to concentrate on. and, and the worst case scenario, i'd fall asleep at my desk. i'm slept as i said, the power and that was a must then was done sign a power nap as a way to help replenish energy. it's a revitalizing short nap lasting between 5 and 20 minutes and like a normal nap, which often lasts longer than 30 minutes. power naps are intended to help overcome or prevent a major dipping performance, especially during the natural mid day slump between around one and 4 in the afternoon. serena hays swears by it, she says a power nap at lunch time works better than coffee or energy drinks to me, i guess i notice that i'm much more attentive in focus after my nap, especially on long days when i do a lot of training, but also need to study along to preventing how i can think more clearly and feel

refreshed afterwards on who went off. and that feeling is actually backed up by science. dr. daniel zip who runs a sleep clinic at the university of tubing. and he says power napping really works on that being assistance after. so how and that being has been well researched and is known to have many positive effect. so some i'm, it helps with concentration and memory, but also create tibby and physical performance. and this last i'm says kind of, it has a revitalizing effect on the body that usually lasts for $2.00 to $3.00 or 4 hours like history. and studies show that pilots are more attentive and to have quicker reaction timed out under power. naps in companies empowering apps can help to prevent accidents. they can also help to be more creative, allowing you to solve complicated problems. and they have a positive effect on the cardiovascular system. but don't those off too often and never for longer than 30 minutes. and then come on time as otherwise

you might go into a deep sleep, more rems sleep and that's then you'll probably wake up even more tired or feeling slightly down stream on the alpha and come the time of day you take one is also important. those who nap too late often have problems fall in your sleep at night. if you already have trouble drifting off or sleeping through the night, it's better to avoid power and that's altogether so as not to jeopardize your night's sleep. last name is jesus, tip for beginners is not to put yourself under pressure. even if you don't manage to actually sleep to break will still do you good. the speaking of power, now things new findings suggest the balance is everything. here's some insight from our tech talk channel. hopefully one last look good in that price of the research in the mid faces. this shouldn't be done on a daily basis. taking the only once or twice a week. the best time to sleep is the afternoon when you buy the experience. it's

a natural, it's katie and not long, and that's 20 to 30 minutes. you want to feel refresh that do not need more time than fun, especially your brain attack could benefit from it. if you suffer from insomnia, it's a good idea to give up the thing that's fine. beyond says yes mos on dw science. oh, take talk channel. the scientists have discovered that we don't just need enough sleep to be healthy. mind and body also need rest and relaxation that might come just through doing something other than our normal job. so for example, exercise acting on stage or doing volunteer work. they might all be strenuous but can still be restorative. but trying to eliminate disruptive factors, noise, or music in the background, for example, can be stressful. even if we don't realize that people who come to us with constant demands can also drain our reserves. so if you're always feeling exhausted,

look at what's sapping your energy and what gives you a boost enjoying the sun with your feet up and simply doing nothing. that's something we'll need at times. even if not everyone at flow, it's when you take a break. so might think you're being lazy and just need to get on with some work. but taking breaks is important, especially when you're working. doctors even recommend a short break every 90 minutes. minority power for most 9, you should consciously take a break and at least i'm really sweet. you all have your what i'm relying on as high as, as, and so not just sitting at your desk and we'll go over them down assemblage in 2 minutes. i want you to knock off another 10 e mails to mid that's. that's certainly not the right way to do things and that sort of has tried to get out into the fresh air. and if you can,

go out into nature what? by taking a look, for example, or if that's not possible, just gazing out the window allowing yourself ranking a time out is important for mind and body. neglecting brakes can have dropped consequences, kindest on the map by mouth, and you might start to feel restless. what now does it have like sol state or extremely tight and we just kind of clinton hudson, once you may have problems concentrating, light came to us money. it can even lead to sleep disorders, and then boone out the whole or even depression, you're going to done an inch deep. don't use your smart phone during a break. it's better to switch off properly. for example, with a sho midday. not of no more than 5 to 10 minutes holding a bunch of keys can be helpful. done with management teams laugh, half headed to avoid falling into a deep sleep. that you can sit on an upright chair and close your eyes while

holding a bunch of key name on quotes before more than 10 just before you fall into a deep sleep. as your muscles were, relax and go lit up, causing the keys to draw out. if you're hungry stuff, when the keys flow, you wake up again and you're not the one designated thing is the end. so, but your cell phone away, lean back and just let the world go by. sometimes we do well to learn from our feline friends. you definitely know a thing or 2 about how to relax and once you've had a break, why not get some exercise in good shape in house fitness trainer has a di upfront exercise. now that will really get the air flowing into your lungs and perch you up when you sometimes feel tired. i have of good exercise, like wait, reading the exercise which blue weight, you know, tilt your pelvis goes like this. from there,

you even hale completely seamless heinously to lift up your arms over your head. now you breathe out with a mouth open, and to nothing is left. and it's totally normal that to my, the costs. and it could happen at the beginning that do for the dc. so take a longer break between the repetition simply started with a 5 reputations at the beginning, if a few more comfortable and as long increased up to 10 maximum 15 reputation. this is a great exercise for a diaphragm, which is the most important we think and it's

re eligible because there's simply in the hand much more oxygen with, with the take. so you can get through the week with a whole lot more energy. thanks for watching. so you next time the

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