16 states will show you the countries by most popular travel destinations with a check in 60 minutes on d w. so you want to know what makes with love and batting things away. but i'm not even know how to work my own car and everyone with later holes and everything today. just getting, are you ready to meet the german can join me. rachel stuart on d. w. villains body is all 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 fall 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're 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 doctor rica, ham man, a gynecologist and nutritionist in high. so read

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 not yet, isn't petite. thought on an unfair lot of women get food cravings, as a result you, i'm for you to fall into off. does the highest will now. hm. on, in spite of another aspect is to happy hormone. serotonin little 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 on wanna and stagnant on some quotas for you again. but when the craving has 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. although 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 for power. hm. well, by although this is different for all women out and doesn't mean that we can only 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, our tissue and blood vessels are moral permeable, fia which makes it easier for water to be absorbed by the tissue, and it will come back use for caffeine. junkies. coffee also leads to water retention. so cut back at this point, rule commerce 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 his elk? bloody is also a result of hormonal changes. it's another symptom of res, progesterone. in 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. finish exist all ballast of christ and again, drinking lots. if you're eating a lot of fiber, such as whole grain prod out of raw fruit and vegetables and drying fruit dates, dried thanks, pools. musa. yup. i'll talk most portal or they also boost digestion dealing the ford also on diet and exercise apple 12 fleeing on fish,

owls question giving. 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, they're stark 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 magnesium on a tight fuel magnesium of here, bianca 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 fats, which can exacerbate inflammation and pain. osh madsen thought on come the antidote, or omega 3 fatty acid muscles and in the omega i've had sort of on. instead of reaching for pain killers, it's worth trying to increase omega sri intake 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 is 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 eisen of tito from photo. 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 titan, green t black t, 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. the 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 o, e 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 eggs 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 subjects that data from french records that are hundreds of years old. but then very hard, never more was a lot of diseases. and medical treatment was pretty primitive. no wonder feel women

were getting pregnant after certain age. more recent studies painted different picture, new data show that at age 27, the chance of a woman getting pregnant. we then a year is 86 percent by age 37. this chances only dropped to 82 percent. so there's actually a very little difference in terms of fertility. okay, okay. may be anna. but research has also shown that women over 35 are also at more risk for other complications like giving birth prematurely, or needing interventions when they give birth. older mothers are also more likely to experience a ruptured uterus or develop. diabetes. sure does 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 childbearing 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's i called a just, 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 can 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 and 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 i am patient 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, a 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 is as arion section long. 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 active. 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 or anesthetic 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 see sections are on the rise worldwide in breach births. 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. and these are klein pockets. you could say that in this little package here, we're going to try and stimulate the baby so she can so it can help the movement to ish. i'll mit position. can we encourage these movements and, and try to trigger certain reflexes into reflex and all solution? this technique has become much more successful recently as a result is in the, let's assignment these intestinal yes a. sophia is like a gentle abdominal massage. and if we always start from the bottom and as a foot, their 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 to month. it was last minute, but since the birth of my own children's and in these new born reflexes were

investigated, i thought, why don't we try to trigger them shortly before birth. and when the child is still in the wound mcclin's and on the 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 darker duty. and 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 just fine and 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 because his mom, i'm doing a quick check to see if the baby's happy no support from his baby glucose shirt. now the head is down here. it really? wow, amazing. her film is the some

punch monkey. yeah. sometimes it still gives me goosebumps as well. so it's really great that it can work with such ease of i'm without the use of force. yes. as the now the bottom is really high up here in the bottom and the legs are stretched out and it's still a boy. this has, 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. lovely. see 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. and younger 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 britain and long. but i've looked after quite a few breach berths, some really nice ones shewn. it's definitely different when the bottom comes 1st.

on you need more patients to let it happen naturally. come to latin. i know i look 30 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 a smokeless gluck, lucia, 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 animals, but he also had to be turned to 2nd time by doctor hinson, another on the whole front of the hingston and sweden woven. she's 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. and

i've heard of some woman who was so scared they decided to have is 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. have you ever posed boasted bluffed cree it better, shiny or version of yourself? exaggerates if your ability social media encourage is 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. oh,

you're intelligent, creative, competent and resilient, um. 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 honestly, but rather because my biggest fears that someone will stand out and say, and i'm like, that's not true. it all human off where you have no idea what you're talking about . guns for wondered, leaders and a more mentors for 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 allison

and the someone who realizes that you not that great after all the world kind in fact i hear a total fraud inflicted his gun. i always think at some point it will all blow up in my face. it'll turn out that my exams were actually just easy, thus the showed you that my studies don't count for anything can also do. and i've always not been, at some point, every one will find out that i am totally unsuited to my job, and i'll get fired. how long i had? no consechi, people with imposter syndrome think they don't deserve their success. despite plenty of evidence to the contrary. that at most, i always had the feeling i wasn't enough me at all. i had to do more. i had to give more. i had a really hard time reminding myself, every once in a while, if just i how much i actually do every day, i was in 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 back. yeah, no problem, any time, bye. so. oh, perpetual feelings of inadequacy caused people with imposter syndrome to push themselves harder and harder creating a vicious circle are not memo 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 and get a 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. has distances and homes proposed to be aware that impostor syndrome is a thing, is already half the battle. he realizing ok this exists and there are many other women who are affected by it. look at this guy, 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 he does, it sounds paradoxical at 1st because it's something that you want to fight by the set and that you actually want to get rid of it, joe. and thus does man, i enclose fan mesh. but once i acknowledge my feelings, i feel much better and stop fighting against myself with basil on her off getting me their minds with him. instead of focusing on self doubt work on building self

esteem. it takes a bit of practice, but it can be done. i for alma philip sula, be accepting of your mistakes. we learn from our mistakes. she's always trying to avoid making mistakes. is what drives this obsession with perfectionism as was why dubious, good google, if you're good enough, just the way you are, you have unique talent that the world has been waiting for that. i think that if we can keep reminding ourselves that, then we can silence that stupid in a critically and put pe to imposter syndrome multiple if read piece with our songs and unsatisfied with ourselves way we are human than the world is open to us. some students you end up 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. am i call you back? oh no. oh yeah. right now goes to break sounds familiar there. well, sometimes we are so focused or strained on a task in a project, but we try to crawl into the screen to get closer to a solution or a completion. and danielle, sometimes we skip our well need. it's break. today i'd like to show you a different story, namely hall micro brakes can acute achieves better results. the fewer mistakes and more well being micro brakes can already interrupt stress within the 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 arm rest on the back,

rest. sitting surface with every out breath. we give up a little bit of the pressure, the strain just for 3 to 5 breathings as a return to work by it was 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 see you next time and good shape. ah, with

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the opaque world who's behind benefits. and why are they a threat to what's all open world starts january 5th on d, w. ah, ah ah, this is data of any news live from berlin cove at 19 clouds, yet another christmas search. and the all micron variance of the koran virus is disrupting holiday travel. airlines are facing a shortage of stuff and that's leading to thousands of flight cancellations.