ah, the amount of class is increasing every year, many im gonna working on lunch with holiday destinations drowning in plastic white wine and at the cause of every year of exposure. $1000000.00 tons of plastic with is there another way? after all, the environment isn't to recyclable. make up your own mind. d, w, made for mines. women's bodies. i'll 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 for 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 superpowers. on in good shape, with a shame like a diamond. 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 settin. oh, 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 eastern tends to rain in your appetite, heat m them 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 as the highest will now. hm. on in spy to us. 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. i'm wanna answer diamond on some quotas for you 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 the proper abbot. mythology 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. marika levine for palm will buy, 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, 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 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 a basketball? it's about his eligibility 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 the bacteria more time to process nutrients to digest. i informed data that's in terms of attrition. it's a good idea to have a high fiber diet to boost digestion. finish exists all ballast of christ and again, drinking lots. if you're eating a loan of fiber, such as whole grain, prod out us, raw fruit and vegetables, and dry and proof of dates, dried fixed pools. kinda yeah,

i'll talk most or they also boost digestion dealing default also on diet and exercise apple 12 leading. once the als 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. been of calls them back until i would always say to women her suffer badly from menstrual cramps that 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 of your vehicle. rocco is also good on 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, one or 2, because there's what's called erica donek acid in animal fats, which can exacerbate inflammation and pain. with osh madsen thought on, come the antidote, or omega 3 fatty acid muscles and in the omega i've had saw on. instead of reaching

for pain killers, 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 $200.00 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 products 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. d, 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 reporters have been asking themselves, is there an ideal age to have children? let's start by breaking down the science behind baby making

1st, 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 legs 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, julia. actually the believe 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 life of very hard,

there were more wars, a lot of diseases and medical treatment was pretty primitive. 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 and 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 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 have 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's the ecologist 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 you to be

a mom. waiting allowed me to approach motherhood with a stable mindset that i just couldn't have been my only plan. 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 thirdly doesn't mean that all young moms i'm 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 one 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 to certain types of birth, such as mrs. arion section. this maternity ward in berlin is directed by doctor larry hansen. he encourages women to attempt virginal 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 else. you too. okay. ah, everything went smoothly and this little maybe 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 far as the syrian is a major operation with many complications, infection, injuries, bleeding from an 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 new born 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 its 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 to so it can help the movement to ish, i'll mit busy in can we encourage these movements and, and try to trigger certain reflexes into reflex and also lose. and 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 there noun mm hm. so guns like been and i was detrick's for a long time, exciting but sponsorship for over 20 years. and i've been turning babies since i

began gemalto site mining. 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 burden can 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 brush burkhart, of opec and locker duty edge, darker 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 fine. it's really gentle. a table. so it 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 no circle from his baby lucas's. now the head is down here. is really, wow,

amazing. as soon as his own monkey out 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 yet. now the bottom is really high up here in the bottom, and the legs are stretched out and it's still a boy says that hasn't changed a little, 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. okay, lovely seat that i'm so happy many thanks. and even if it sometimes doesn't work, experience midwives like caston miller can accompany a natural delivery with breach births as well picking and younger bought great birth 0. i've had a few i so obviously there's always a doctor there. no midwife does that alone from wagner long,

but i've looked after quite a few breach births and you some really nice ones soon. 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 via feel if i'm warden because he had so much space in my belly and had it move back and forth a couple of times on bennett. a cut one time. but he went back to the correct position himself or target leave as or as he said, all but he also had to be turned a 2nd time by doctor hastened another off under the henson from sweden woven that she is happy. she avoided us as arion, and that she was at too nervous about labor pains. oh,

i selby's got it. i cleared the baby has to come into the world somehow. i've heard of some woman who was so scared. they decided to have his area. that's fine. but i feel confident enough i'd 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 post based it bluffed, you should have better shiny or version of yourself, exaggerates if your abilities several media in carriage 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 being exposed as an imposter, mainly in situations when i have to speak in front of people. so 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 at someone will stand out and say, and i'm like, that's not true. it all off, will you have no idea what you're talking about guns for wondered leaders and a more mentors for this. whenever i have a successful experience and feel happy about it and proud of myself,

there'll be this critical voice in the back of my mind saying, watch out that someone doesn't come along and take it all apart. on this alice also, and the someone who realizes that you not that great after roosevelt can. in fact i hear a total fraud inflicted is gone. 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. does the school do that? my studies don't count for any thing, can also job, 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 can. no consechi. people with imposter syndrome think they don't deserve their success, despite plenty of evidence to the contrary shot at most, i always had the feeling i wasn't enough yet. who 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. nora? sure. no problem. great. i'm counting on you. yeah, no problem. any time, bye. oh. oh, perpetual feelings of inadequacy caused people with imposter syndrome to push themselves harder and harder creating a vicious circle 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 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. mm hm. disguises and homes proposed to be aware that imposter 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 holland. it's not that unusual. ha kenzie, my death had museum helped 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, that it sounds paradoxical at 1st because it's something that you want to fight by the fair and that you actually want to get rid of show. and thus, does my in laws fan merged? but once i acknowledge my feelings, i feel much better and stop fighting against myself with bessie one. sure. off king

salmon. so instead of focusing on self doubt work on building self esteem, it takes a bit of practice, but it can be done. i almost feel at sula, be accepting of your mistakes. we learn from our mistakes, isn't always trying to avoid making mistakes. is what drives this. a bad ocean with perfectionism as was why dubious, good, good, good. you're good enough. just the way you are. you have unique talent that the world has been waiting for lots of times. i think that if we can keep reminding ourselves of that and then we can silence that stupid in a critically and put pe to impostor syndrome multiple if written piece with our sags unsatisfied with ourselves. way we are here than the world is open to a substitute from you and if you of 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 go to 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. the sitting surface, with every all breath, will give up a little bit of the pressure, the strain just for 3 to 5 breathings as a return to work. why 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 long 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

you ah, at these very serious injuries, a city. oh,

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in paris, also coming up israel.