they invade our private lives to surveillance. opaque, secretive work through what's big. it doesn't matter. the only criteria will people, we should light on the opaque world. who's behind the benefits? and why are they a threat to whistle? open equals starts january 5th on d, w. ah, ah, this is d w. news and these are our top stories. holiday travel plans have been disrupted around the world following a surgeon cove at 19 cases driven by the army. kron variant, more than 2000 and flights have been canceled globally because of the impact of on

the cross, on airline employees and on passengers. it's the 2nd year running in which the pandemic has overshadowed the festive season. at least 39 people have died after a crowded ferry court fire in bangladesh. the incident happened in a river near jello. katie about 250 kilometers south of the capitol. deca police say most of the victims died in the fire. others drowned off to jumping overboard. pope frances has celebrated the traditional christmas eve mass before an estimated 2000 people in st. peter's basilica, despite a shop increasing cove at 19 cases in italy, the pontiff said that people who are indifferent to the world's poor offend god and that we should quote look beyond the lights and decorations. this is dw news from berlin. you can find more on our website, d, w dot com. ah,

ah villains bodies are pretty impressive when you think about it. a complex symphony of hormones means that women can theoretically conceive once a month. most mammals can only full pregnant a couple of times a year. i find out more about why women can be proud of their bodies and how they can best support their own superpower is in good shape, with a shame, right? like a dime in some days you just don't feel like you are shining bright. the passion is familiar. ah,

many women don't even need to check their calendar. it's as though the body has its own in a alarm clock. a few days before your period begins, the food cravings set in. what makes us need to snack as though our lives depend on it. we ask dr. leeker ham man, a gynecologist and nutritionist in high. so let him. yeah, to speak for m dot on. we get food cravings, because our hormones fluctuate during our cycle, aba before the immense was just before menstruation starts estrogen levels drop again up, find a eastridge, intends to rain in your appetite heat m than if, while progesterone, which is relatively high and the 2nd half of the cycle makes you hungry. oh, that's at the i didn't a petite thought on. and, and a lot of women get food cravings, as a result you,

i'm few to fall into off as the highest will now. hm. on and spy to us. another aspect is to happy hormone serotonin, middle to lean towards the end of the cycle. serotonin levels strong yahoo, high calorie foods like candy and snacks. with a high sugar content can cause brief spikes and are happy hormones and boost our mood hooks, homeowner and stagnant on some quotas go through again. but when the craving is hate, it's a good idea to avoid candy and chocolate and reach for not so dried fruit, which also boost our happy hormones. but snacking every now and again, isn't the end of the world on vac proper arbiten authorities of our body is firing on all cylinders. and because of that, because it's processing so much, we have a higher basal metabolic rate and are therefore burning more calories. walk marika, levine, call them well by, although this is different for all women out and doesn't mean that we can all eat as much as we like. at the end of cycle lanka says sick losses, thus

a shame. but if we do find we've put on weight during our cycle, it might be nothing to do with snacking, but rather porter retention is the thought of i. estrogen can lead to water retention. and because progesterone levels are relatively high and the 2nd half of our cycle or tissue and blood vessels are moral permeable, fia which makes it easier for water to be absorbed by the tissue, and it will come bad news for caffeine. junkies. coffee also leads to water retention, so cut back at this point or comment because it might sound strange, but the solution is to drink lots of water because that has a dire reddick of fat. that's what you have to do. a lot of money. malcolm's little . you can reduce water retention by drinking lots. what about bloating as of the alphabet about is elk bloody is also a result of hormonal changes. it's another symptom of res, progesterone and the 2nd half of the cycle. it inhibits bala motility which gives

bacteria more time to process nutrients to digest. i informed you that in terms of attrition, it's a good idea to have a high fiber diet to boost digestion seamless exist all my last of christ. and again, drinking lots if you're eating a loan of fiber, such as whole grain prod, out of raw fruit and vegetables, and drawing brutal dates, dried figs pools. musa. yeah, i'll talk to support or they also boost digestion dealing the ford also on diet and exercise. apple 12 leading on fish, owls question. moving. that's how to deal with bloating, but what about cramps? they can be awful, but we can also do something about them. then i mean, of course, their stock until i would always say to women her suffer badly from menstrual cramps. they should boost their magnesium intake in the form of whole grain on the harness as well, which are very high and mac glossy. i'm on a tight fuel magneer. ocoee of yahoo rocco is also good of one of my natural

looking to see which foods you can integrate most easily into your diet. also the muscle thought of spear went on. it's also worth avoiding animal fats. if you're prone to period pain, right? because there's what's called erica donek acid in animal fads, father, which can exacerbate inflammation and pain. osh madsen thought on come the antidote, or omega 3 fatty acid thus wasn't in the omega. i've had sort of on. instead of reaching for painkillers, it's worth trying to increase omega 3 in, take in the form of nuts and linseed oil. for example, this often contains added d ha, a fatty acid with many health benefits. nutritionists recommend 200 milligrams of it a day. it's also advisable to avoid alcohol. it has a dehydrating effect and is likely to worse and cramps. coffee is also unlikely to help. it makes blood vessels contract, which also exacerbates cramps. it also inhibits iron absorption and many women who

tend to get heavy periods often have an iron deficiency because i'm not feeling puddle. we kind of saw iron from animal product better. so i've got, if you're vegetarian or vegan, there are plenty of foods that are iron rich, such as pulses and oatmeal of rotten. if you eisen and hyatt, and green tea, black tea, dairy products, and coffee inhibits iron absorption. women who menstruate need approximately 15 milligrams of ion a day. vitamin c helps the body absorb it better. so to sum up, eating carefully can help you manage your menstrual cycle, and so can taking it easy and relaxing. when you have your period, the bodies working extra hard, so be kind to it be male bodies are put under a lot of strain during pregnancy. so does that mean the younger, the better? well, some women are starting families later in most of the c. d states. mothers are

almost 30 when they 1st give birth. our report has have been asking themselves, is there an ideal age to have children? let's start by breaking down the science behind baby making. first, some facts and figures. a woman's fertility changes as she ages and not for the better. the american society for reproductive medicine says women's best reproductive years are with that's not just because the number of mags decreases with age and the quantity of the acts that are left deteriorates. one important change in this respect, the number of genetic abnormalities in a woman's x increases as she h if so from

a biological point of view i time my pregnancy perfectly, hold on a sec, eula. actually, the belief that after certain age of fertility suddenly plummets is the major misconception. research a gene twinkie discovered that most studies on the subject site data from french records that are hundreds of years old. but less then life of very hard. there were more wars, a lot of diseases and medical treatment was pretty perimeter. no wonder feel women were getting pregnant under certain age. more recent studies painted different picture, new data show that at age 27, the chance of a woman getting pregnant within a year is 86 percent. by age 37, this chances only dropped to 82 percent. so there's actually very little difference in terms of fertility. okay, okay. maybe anna. but research has also shown that women over 35 are also more risk

for other complications, like giving birth prematurely, or immediate interventions when they give birth. older mothers are also more likely to experience a ruptured uterus or develop diabetes. sure, there's no denying that being older when you give birth puts additional stress in their body. but there could be benefits to a 2016 study in the u. s. found that women who are older when they had their 1st child were more likely to lift to the age of 19. so delaying motherhood might even help you to live longer. all right, all right, so maybe we shouldn't just look at the age of the mother to be come to think of it . an expert i spoke with told me we encouraged a lot of unnecessary fear by always talking about child bearing risks. when women are past a certain age and speaking of fear,

mental health and emotional stability are also really important during pregnancy and childbirth. according to one psychologist i talked to feeling like you are ready to be a mom is key. it's much more important than the number of years that you have lived for me. it took some time to develop the calmness and confidence i needed to be a mom waiting allow me to approach motherhood with a stable mindset that i just couldn't have been my early twenties. along with a certain amount of financial security. that maturity was the big plus when the time came. well, that sounds good anna, and it seems to have worked out well for you. however, a few years ago, a canadian study found significantly higher rates of post partum depression among women who gave birth between 35 in 44. when compared to younger women.

there are many reasons this can happen, of course. one reason is that statistically, as a woman grows older, more complications can occur during pregnancy and childbirth. but it's also possible that higher rates of depression among older mothers, i, biological phenomenon tied to age and child berry. that's interesting. although post natal depression is fairly common regardless of the mother's age. so waiting isn't necessarily a bad idea. and i found another interesting aspect. according to a danish study, all the mothers are less likely to subject their kids physical and verbal abuse. and their children have fewer behavior, although that certainly doesn't mean that all young moms impatient or won't. by parenting, i felt ready to be a mom. even if back then i didn't really know what that involved. well, raising

a good human being as always a tough job, no matter what age you are. that's true. and having support and a good social network are crucial. and by the way, women should be able to decide for themselves whether they want children or not. they should be equally free to decide how they want to give birth. unfortunately, not every woman has the advantage of being able to do that. and sometimes health concerns prompt women to choose certain types of birth, such as this is arion section. this maternity ward in berlin is directed by doctor larry hansen. he encourages women to attempt vaginal deliveries. but when syrian sections are medically necessary, like now he tries to make it as stress free as possible for the parents to be too.

i'm really deeply and try to push working. yes, that's great. saving the baby's head is already owls. you to okay. ah, everything went smoothly and this little baby has arrived and won't fit and well. but in general, assyrian also called a c section for short has wrist, especially for the mother. and the condition that as soon as the syrian is a major operation with many complications, infection, injuries, bleeding and aesthetic difficulties and thrombosis, mar tom ball. so if possible, a vaginal delivery is better for the baby to the have fewer problems adjusting to life outside of the womb. but c, sections are on the rise worldwide in breach birth. when the baby is in position to

be born had 1st, a c section is almost always needed to avoid this dr. hanks and developed a method of gently repositioning the baby based on newborn child reflexes. bianca yonce is in the 38th week of pregnancy and her unborn baby hasn't turned yet. she's hoping the technique will enable her to deliver spontaneously. given us be we're going to turn the baby around so that it's head is up here and it's bottom is down here in this plan packets. you could say that in this little package here, we're going to try and stimulate the baby. so she to so it can help the movement to ish, i'll mic busy can, can we encourage these movements and, and try to trigger certain reflexes as the reflex and all solution this technique has become much more successful recently as a result is in the, let's assignment and test name. yes, sylvia. it's like a gentle abdominal massage. and if we always start from the bottom

and as a foot there noun who some. so guns like been and i was dent tricks for a long time. exciting but sponsorship for over 20 years. and i've been turning babies since i began kumato, besides my name, but since the birth of my own children's and no, and these new born reflexes were investigated, i thought, why don't we try to trigger them shortly before burden can when the child is still in the wound mcclin's and on since i started, the success rate has risen from 40 percent to 72 percent and and we've reduced the amount of c sections needed in branch burkhart of opec, and lack of stock or due to when field phone. a lot of women are very frightened of the turning techniques. schmidt, they think it will be very painful,

but it shouldn't be huge sign. it's really gentle. so you can feel that the baby is already on the moon shone on to feed. the procedure only takes a few minutes. this is my i'm doing a quick check to see if the baby's happy with him. his baby blue closer. now the head is down here. it really? wow, amazing. yeah, film is the some bunch monkey. yeah. sometimes it still gives me goosebumps as well. so it's really great that it can work with such ease. and without the use of force, it says that now the bottom is really high up here in the bottom, and the legs are stretched out and it's still a boy. this was, that hasn't changed, but his head is pointing downwards now. so yeah. okay, now we can aim for a spontaneous delivery label and wait for labor to begin on lovely

seat that i'm so happy many thank and even if it sometimes doesn't work, experience midwives like cast and mueller can accompany a natural delivery with breach births as well. again, ganga wouldn't reach back 0. i've had a few i so obviously there's always a doctor there. no midwife does that alone from brittany long. but i've looked after quite a few breach births. some really nice ones. food. it's definitely different when the bottom comes 1st on you need more patience to let it happen naturally come to latin. i know that he or me. yeah, they aren't a yonce and her son a year later when he came into the world, naturally after being externally turned for asthma against glueck leisure. i was very happy that it worked so well and so quickly. i didn't feel anything at all to walk. it didn't hurt like many people seem to think or did so many people asked me that had fear of uniform wouldn't because he had so much space in my belly than

a degree of back and forth a couple of times on bennett, a cut one time, but he went back to the correct position himself, retaliatory, as well as his and all, but he also had to be turned to 2nd time by doctor hinson, another on the whole front of the henson on its way to my vendor. she is happy, she avoided us as arion, and that she was at too nervous about labor pains. so oh, i was selby's. got it. i cleared the baby has to come into the world. somehow. i've heard of some women who was so scared they decided to have this area. that's fine, but i feel confident enough. i manage craig. oh, do you have a question about nutrition, exercise or a new medical treatment? the english have experts may have the answer. just send us an email to in good shape at d, w dot com. i have

here the posed by sted, bluffed cree to do better shiny or version of yourself, exaggerates if your abilities social media encourages exactly that sort of behavior . but there are also people who do exactly the opposite. they might have every reason to show off, but somehow they don't see it that way. or you're intelligent, creative, competent, and resilient in. but despite your obvious success, you're plagued by self doubt and fear being found out. you have imposter syndrome. these women do too. and since most of them out i worry about me, exposes and pasta mainly in situations when i have to speak in front of people's

talks, giving speeches. that's always been hard for me and hide. not so much because i have a problem with public speaking, but rather because my biggest fears that someone will stand out and say, come on like, that's not true, told him an awful. you have no idea what you're talking about. guns for wondered leaders. and they were mentors focused whenever i have a successful experience and feel happy about it and proud of myself. they'll be this critical voice in the back of my mind saying what's out that someone doesn't come along and take it all apart on this alice us and, and the someone who realizes that you not that great after all will come. in fact, i hear a total fraud inflicted his gun. i always think at some point it will all blow up in my face that it'll turn out that my exams were actually just easy. does the showed you that my studies don't count for any thing? can also job, and i've always liked that at some point, every one will find out that i am totally unsuited to my job, and i'll get fired. how long i have? no consechi. people with imposter syndrome think they don't deserve their success.

despite plenty of evidence to the contrary, said mother, i always had the feeling i wasn't enough at home. i had to do more. i had to give more. i had a really hard time reminding myself, every once in a while of just i how much i actually do every day alysia and hard leister, for people with imposter syndrome, every phone call could mean that jig is up i hello. hi, it's me. can you take over my meeting on monday? i won't be there. you can handle it, right? sure. no problem. great. i'm counting on you. yeah, no problem, any time, bye. oh. oh,

perpetual feelings of inadequacy. cause people with imposter syndrome to push themselves harder and harder creating a vicious circle. no, ma'am, because you have to do even more. no, you can't go out yet. first, you have to do more and not you have to keep studying, ideally better doctorate and then it probably still won't be good enough trying to get my own. it would, could be, as women in particular are affected by intense feelings of self doubt. impostor syndrome isn't so much a condition as a personality trait to some extent. there may be a genetic cause, but it's mainly a question of upbringing and environment position cases and also proposed to be aware that impostor syndrome is a thing, is already half the battle. realizing ok, this exists and there are many other women who are affected by it. look at this, got you. i'm of how and it's not that unusual. how kind of zane might us have museum? how me was saying it's okay that i have these doubts right now. okay. here's that

critical voice again. okay. i hear it's, it's okay that it's there. is this okay? does it sounds paradoxical at 1st because it's something that you want to fight via the fed and that you actually want to get rid of it, joe, and thus does my loss van most. but once i acknowledge my feelings, i feel much better and stop fighting against myself. basil on her off getting me their minds of him. instead of focusing on self doubt work on building self esteem . it takes a bit of practice, but it can be done. i, pharmacy lot sula, be accepting of your mistakes. we learn from our mistakes, always trying to avoid making mistakes. is what drives this obsession with perfectionism as was why dubious, good, good, good. you're good enough. just the way you are. you have a unique talent that the world has been waiting for. lots of. i think that if we can keep reminding ourselves of that and then we can silence that stupid in a critic and put pe to impostor syndrome,

or if read peace with ourselves and from satisfied with ourselves way we are him than the world is open to us i'm stick with if you are the kind of person who always strives to do their best, especially at work. i'll mindfulness coach martin has a tip for you. oh. sorry i'm busy. i'm. i call you back. oh no. i had. i got the break. sounds familiar? yeah, well sometimes we are so focused or strained on a task in a project that we try to crawl into the screen to get closer to a solution or a completion and yell. sometimes we skip our well need it's break.

today i'd like to show you a different story, namely how micro breaks can help you to achieve better results. the fewer mistakes and more well being micro brakes are, can already interrupt stress within 30 to 60 seconds and help you thereby to reduce it. therefore, we just take all the tension in the back, the shoulders, the arms and leave it on the armrest on the back rest. on the sitting surface. with every all breath. we give up a little bit of the pressure, the strain just for 3 to 5. breathing school as a return to work by a wise would be to simply notice if there's any change in your attention or some kind of freshness there, or even in your poster. and it's helpful to do more of these shorter breaks than fuel along the breaks. because after a long break, you usually take longer to get back to the process. so give yourself a break now,

and then we'll see you next time and good shape. ah, with with as a formula, one world champion. and in his 2nd career as an entrepreneur, all staff always operates at top speed is mission to start climate change,

and with sustainable technology and a lot of passion, he's accelerating full throttle in future. read. next on d, w. m small acts can inspire big changes to meet the people making it go. africa joined them as they set out to save the environment, learn from one another, and to work together for a better future with you all but tuning it africa. in 60 minutes on d, w. o. o does a war and eternity

time. it can be measured precisely and yet everyone experiences it differently as if there are different forms of time. time, a phenomenon, a dimension, if we know we won't live forever and illusion about time presenting futures past starts december 31st on d, w. mm. mm. this is well, doesn't execute, no, it's blah blah blah blah blah, all day long. and an f one if you do blah. busy blah, you are your gotten, you will not when you need to be disgust, decide execute go next to one.