properly explore this region and you get to come along to the south of portugal. that looks good with what secrets lie behind these walls. discover new adventures in 360 degrees. and explore fascinating world heritage sites. d w world heritage is 360. get out now with eating is so much fun. but we all know that eating too much is not good for us. and many people dream of shedding a few pounds. but to dias, work, it's also important not to eat too little for to eat the wrong foods, which can lead, for example, to developmental problems in children,

as well as bad teeth that and mo, coming up with humans are getting faster and faster around 2000000000 adults. wold by overweight or obese. the food industry knows that many of us want to lose weight. and so there are now a wealth of products the claim to help us do so. by being low sugar for example. but can they really help us drop the pounds? people buying lights and sugar free products thinking they're doing something good for themselves. these foods contain artificial sweeteners like sucrose, soccer in or aspartame. they taste as sweet as sugar but have fall fewer calories.

yes, mother's not sure. i use them because i want to lose weight in mind. if you use sugar, you need to burn more calories will be in trouble as, as google, what do we eat? that's healthy. when that model maybe just gives you a good gut feeling bulk, if you miss a events from german obesity support group, i depositors hilfa relied on products with sweetness. for a long time, he weighed over a 150 kilos and urgently needed to lose weight. to cut calories c completely dispensed with table sugar, but he didn't lose weight despite all his efforts. lindsay, we're no light or dr. isn't. if you only light products mark, which are supposed to have far less sugar and fat for nothing actually happens, then you start to doubt your. so that's why that month do that for 3 or 4 weeks without seeing any results. if you get totally frustrated and the proof was to you, it's a tail nutritionist, matea sweeter often has. he has

a clear opinion on sugar substitutes. they don't aid healthy weight loss because our appetite for sweets remains. history again, weakness react with the same receptors in the body in the garden as sugar dosa and continued to trigger cravings for sweet. her lungs are replacing sugar with sweetener. only solves a small part of the problem. lined tired is probably in goodness, obesity is actually caused by too many carbohydrates overall and not enough vegetables all can to solve that problem with sweeteners didn't problem loser estimates and stuff garnished. one explanation for this could be that sweetness caused blood sugar levels to rise. israeli researches have found evidence of this. they had to volunteers consume 12 sa chaise worth of the sweetness soccer in daily for a week. in addition to their normal meals. both women had a sensor in their upper arm,

which measured blood sugar the result of the small study, one of the subjects blood sugar level rose sharply within a week and that tallies with nutritionist, mathias, needles, findings not gotten to the latest that he's off. we have to assume that weakness promot diabetes, that it depends on the direction of intake and also the amount we have other diseases worse weakness. grubhub lee play a role 2 of her vash. honish analysts been a recent british study provides the possible explanation as to why sweetness could promote the development of diseases in cell culture experiments. the research has found that sweetness can change the properties of certain bacteria in the, in testing. the experiments indicate that after ingesting sweetness, intestinal bacteria are able to penetrate the protective layer of the intestinal wall. this could trigger inflammation affecting a phony,

so it's an effect we didn't know but before my and if those results are confirmed, it's of course worrying because ultimately we need to focus more on the intestines and intestinal bacteria when it comes to testing new foods or re evaluating old food ingredient leaves me, but importantly, it's an initial suspicion, or these are preliminary findings, however, it is nonsense. in their lab tests, the british research is also found that frequent consumption of sweetness led to decreased bacterial diversity in the intestine. samuel huber observed something similar in his research by my liking for some people. taking sweeteners can cause the intestinal micro biome to change for the worse, which in turn affects the whole body hospital. so the balance in the intestine and on the mucous membrane, but also on the way we digest foods like sugar limbs,

metals by pill, took off name for michelle vets. sweetness caused gastro intestinal issues. i just insisted on vicar last, when i left out the sweetener that the diarrhea went away, i can tell the kind of, i no longer had stomach pains, dog, and i realized ok, it's not for me. got mix nutritionists advise avoiding artificial sweeteners, if possible. and cutting down on sugar to the him, felix, to reduce your sugar consumption bit by bit just the copper really not sugar knowing or maybe just half as much, half to dilute fruit through the 1st venue. smaller amounts, griffin cut out sugar where everyone can respond was good. that's what mikayla vested and lost over 40 kilos. his sense of taste has changed to now natural sweetness is enough for him. oh, dieting is something many of us have had a go as we asked people in berlin about their experiences. got opportunities cloud

of course i've tried diet. what women hasn't i haven't who nor do i know anyone who has. i just tried to eat healthy food on them. i tried shorter diet and it doesn't work for me. for fever exercise, you lot of you to lots of movement. that's how you burn calories on coding. get back. we followed a vegan diet for a while. we've done everything in the work if you want to lose weight, you need to eat less. but that's easier said than done. the internet and magazines are full of all sorts of miracle diets that help you shed pounds. but how many actually work this pyramid shows what the lungs in a healthy daily diet. the basis is non sugary drinks, then come plant based foods, fruit, vegetables, and grains. we need to eat lots of these dairy products,

meat and fish regularly, but in moderation, oils and fats should be consumed more. lee and sugar and snacks is an occasional treat. a crash diet involves drastically reducing what you eat for a short period, either by eating very little or only eating the same food repeatedly. they work. fortunately, we don't have good data. we don't have any data that all in those crushed i. it's because people started i at monday got tired of it, then they, you know, go back to the original me, we are, you day or the study died. we own it very strictly. then the start good, getting eating. so we migrate back to the original even the main characteristic of these diets is that they deliver impressive short and weight loss results. but the way that is last comes mainly from the water stores and from the lean mass of our

body and not from adipose tissue. and these weight is regained immediately after cessation of these diet and even more because these diets lower are based on metabolic wait to do muscle breakdown. so i would say that crash diets can really use more to wait in the short term, but definitely they do not improve the overall health outcomes. the conclusion crash diets don't work in the long term. low core or low fat diets are more effective long term strategies. a low current plan involves cutting down on bread, pasta, and so on. meanwhile, low fat diets involve leaving out the vents. although these low folks diets are modesty effective for short term weight loss. the long term compliance to these diets is often difficult to accomplish and the individual responds to these diets is also very different from person to person.

one study shows that when compared to usual diet, low diets are indeed more effective and weight reduction with a slight to modest effect. but there is one drawback. we humans loves high bad foods. it because it is a lot of energy. we love ice cream lot, lots. i have a high fat foods and so sticking to it, it's difficult low. fred, i've been to chris where most people struggle to stick to a low fat diets because you have to keep counting calories. what am look a low carb diet, on the other hand, means avoiding carbohydrates. those shrinking. all that means you eat a lot less or daughter and fewer calories will modest, really go on to college. and you also eat more protein, which makes you more full than ones if you put it in as 5, that means you don't tend to feel so hungry 1st one, which makes it easier to stick to the diets of which so a low carb diet works where a lot of people do it on

a little copy. conclusion. low fat diets are hard to stick to, while cutting out carbs is easier. ah, these days a lot of people swear by intermittent fasting. this involves not eating at all for say, 16 hours a day, but eating normally the rest of the time. so you can just cut out breakfast for dinner. alternatively, you can eat normally 5 days a week and restrict calories or fast 2 days a week. for some people you be able to maintain that window that can limit dea, my match that they eat. so it might be helpful. we met way these types of diets can produce indeed a mild, moderate weight loss. ah, 3 to 8 percent. we've been 3 months. but i would like to emphasize that these weight loss is exactly the same. and similar to that,

the chief by traditional dieting approaches, which is the daily caloric restriction. again, oh, come on, long of general speaking it's healthy to building phases of fasting or of restricting food intake. it's also good for salary generation because processes get initiated, which function like a clear out action for the body form. so repair mechanism, us get fired up. toxins that got rid of and so on until about and charged little severe. so bardeen studies show that intermittent fasting diets are promising a long term safety and efficacy data at her lacking so intermittent fast and can work. but is there a way of losing weight and keeping it off without having to go hungry? let's emily with you at the end of the day, each of us has to develop our own individual strategy. i'm a god. there's no guide books that works for everyone. no advice, no diet,

no way of behaving that works for soul and guarantees. permanent weight loss signal will help set a realistic goal for weight loss and weight loss of 5 to 10 percent of your initial body weight within the 1st 6 months is a realistic approach. i would say touch you one way doesn't work. definitely just try something different. many countries have died as recommendations in see what it is and compare my diet. oh your own diet, with that, that recommendations and see which ones can be changed. my conclusion, swimming down takes time and what works best varies from person to person. unfortunately, there is no silver bullet from weight loss. a feeling full doesn't necessarily mean that we've taken in the energy we need. and if our

diet is very unbalanced or one sided, we often don't get enough fisherman's and minerals. this home of malnutrition, also known as hidden hunger, is found all over the world. and there are many different reasons for it. what are the effects and what can we do about it? what is the institute for climate impact research in potsdam germany have to do with you tricia a lot, because global warming is also affecting the plant world and thus will flow the basis of our diet. amanda event heads the climate change in health, working group at the institute. she studies, maternal and child nutrition. her main focus is ma nutrition, malnutrition, is there a big a public health problem that affecting the globe? when out of every 3 people suffer from some form of malnutrition. so this can be under nutrition are which could mean that protein or energy deficiency. it could

mean it might go to print deficient theater, so the over 2000000 people in the world have some sort of vitamin and mineral deficiency. such deficiencies make you sick. an estimated quarter to half a 1000000 children worldwide become blind every year due to vitamin a deficiency, 500000000 women, and 250000000 children suffer from anemia because they don't get enough iron, vitamin b 12 or so late for children, especially anemia, can have a serious effect on health. mikhail carving cal advises the german angio, read to them that hid 4 and research is the effects of chronic hunger and children . d, a corner schlander and your shirt, chronic malnutrition, stance growth and delays. puberty. that's the most noticeable effect on her. so her malnutrition affects your entire body and severely malnourished children are critically ill. her tongue is dog. the severe malnutrition damages heart muscle

auntie and the liver more juicy and affects the immune system or on cause. and unfortunately, you look and even when there is having treatment for hunger, many severely malnourished children die of heart. so households are an estimated 3000000000 people worldwide counter food. a healthy varied diet home gardens can help. many countries have launched initiatives to promote home gardens and provide training to local communities. families grow nutrient rich fruit and vegetables in these gardens year round and they eat when they so amanda vent has been studying a homestead garden project in rural bangladesh for years. we can say now that we have seen a positive and significant effect on agricultural production in the home garden and i'm more diverse ah fruits and vegetables being grown as well as increases and dietary diversity, which is a measure of diversity in the diet, a women, and children, especially for in some cases,

for example and bangladesh. sometimes it's difficult for women to get to the market . so if they're cooking for their family, having access to these new trained and foods in their own home is also a benefit. research is, are also taking a closer look at the plumps native to each region which native species of gretchen whitman's and minerals and can be grown locally. one example is the bow bob tree. it's leaves and fruit are rich in victim and see that could help combat malnutrition, along with home gardens, which had the subject of ongoing research. we need studies like this i, we need multiple surveys like this to understand what policies work out, what strategies work, what strategies do not work, and why under the cisco, bryan ost mazda, given the global scale of the problem. often this is all a drop in the ocean was montague and good when we see how local and regional self help organizations benefit from any support they receive. but some turn with their

need, you know, that's hardening and encouraging was all. can i eat nuts or lettuce, but despite never cleaning their teeth, they don't get cavities. pets like dogs and cats do though. why is this? in the wild? there's neither chocolate, soft drinks, nor sweets, but in a domestic setting, there often are. nutrition is the key to healthy teeth for us, people to if you're aiming for healthy teeth, make sure they're free of plaque and bacteria. that's the way to go right. as combination of the man, it's not the amount of plaque, but instead the composition of bacterias within the plaque in this is tom gallagher . the results were, we know that our ancestors had huge black build ups and didn't brush their teeth

yet. they still had healthy teeth. despite that 98 percent of germans experienced dental cavities, 90 percent ginger vitus or inflame gums, and 50 percent of middle aged adult experienced periodontitis. so what's going wrong for nutrition? johan villa from the university clinic fryeburg wants to get to the root of the weight. what we need influences the health of our gums especially periodontitis. so he initiated a study with that as its focus as a better stop model. so we already have data from university as in burn and zurich had people who didn't brush their teeth for 4 weeks, but consumed a diet similar to when the stone age had more plaque. awesome, but much less inflammation media. so that's what we aim to study more closely. the test group ain't a diet similar to those in the stone age, complex carbohydrates from fruit and vegetables. healthy fats from knutson, seeds,

fish, and a little meat. the control group ain't a typical western diet packed with sugar processed wheat flour, strengths sausages, meet after 4 weeks. the results were in the quantities, we could actually see that even though the plaque amount remained, the inflammation of the experimental group decreased by almost 50 percent. at 1st, we couldn't believe it. so i recreated it during the 2nd study and were actually able to repeat the results. that is, although plaque stayed the same information again, decreased by 50 percent. and the effect was because the subjects gave of sugar white flowers, suites and juices which are strong inflammation drivers, and instead focused on more complex carbohydrates with lots of fibrous left. and now if you cut out these and eat more anti inflammatory substances. inflammation in the mouth also goes down, not dense, reduced offices is named dancing dawkins, clamped incident rumbled alessandro chair army had such severe periodontitis that his teeth often bled,

and some of them were mumbling loose. it's not looking good. goes hard to move detroit that there's even a possibility or that it's very likely did i lose at least 6 to 8 teeth washington that was already enough to motivate me to say it's really high, tangible, or something's tune. alessandra shami follows dr. vill buzz advice and drastically alters his diet. the result of that change to his lifestyle speaks for itself. i gotten sometimes on his gum, said pockets with depths of 11 to 12 millimeters, but in some cases they're almost gone away. and we applied both the classic oral hygiene. cleaning protocol is mr. rami did, and simultaneously change the diet. that is long term condition is already stabilized, shows die. it's important role. when i deal with cookies, poly phenol rich fruits and vegetables are effective in reducing inflammation. color intensive varieties contained especially high levels of anti oxidant substances. these vegetables don't just contain poly phenol. they're also rich in

nitrate. to what extent regular consumption of nitrate rich vegetables influences ginger vitus is being researched by doctor yvonne and yoko schneider of the vince burg dental clinic assembly. do string for the define nitrate content was produced for a study. the test group drank the nitrate rich salad juice. the control group were given a nitrate free placebo. after 2 weeks gum inflammation in the test group was 50 percent lower than the placebo group. das m as in alpha alpha nama, and the nitrate ingested with food shows up in the person's mouth a little later. and in this saliva all physiologically, this makes a lot of sense hunger back. because on the back of the tongue we have bacteria that can turn this nitrate into nitrite that our body can metabolize high. and this nitrite has anti bacterial properties in the mouth and decomposes there. but also if we swallow it in our stomach acid, to become nitrogen monoxide,

and this then helps our body reduce inflammation. c, m. but aren't groups that contain nitrate considered to be carcinogenic homes? i think most my motto, haydn's version the hot. i basically you have to distinguish between nitrate containing vegetables and nitrate cured meat products. i was found because when meat goods secured with nitrate, when consumed in large quantities of substances known as nitrous amine come form one. this is thought to cause cancers of the digestive system to florida, but with nitrate rich vegetables, it's a bit different embassy. are they contain not only nitrate, but also antioxidants. pluses, vitamins c, poly fennel's. we have all kinds of substances in there. and for example, just the vitamin c alone prevent its nitrous domains from being formed in the 1st place. steam kind of poll eels also took part in the salad juice experiment. since then, has dental health has improved markedly,

his bleeding gums and wobbly teeth are a thing of the past, and he's going to continue a diet full of nitrogen rich vegetables for lauding and sponsor drain. now you'd sell it 2 or 3 times a week and modest is reading region one. i do it for my gums and martinez my and that does help such if null, ill still adhere strictly to an oral hygiene regime. but he knows that a healthy diet and rich in vegetables is just as important when it comes to keeping his gums healthy. now a new exercise as to promote celia. another way to set some pounds that's definitely healthy. hi and welcome. today we do a caesar kicks, this is

a lower exercise. you need a med and lead scope. lay on the meds. and here it's really important that you lower back is on the med, take your hands as a control and then you raise our legs. first there bended one leg is going to the floor, patch the floor, and then go back on the leg. if that's too easy, you can extend the legs with and do them with straight legs. it's really important that your lower back is always on the met. this exercise you can

do the leg by leg till 20 reps so meaning 1234 and so on. then do a little break and we do for say this exercise is perfectly for your lower apps. the lower ads are really hard to tray, so this exercise is perfectly for those lower abs. that's it. for now, you'll find more tips in the next edition of in good shape. so you then take care ah, with

who shift your guide to life and the digital world explore the latest online trends. navigate your way through the digital jungle. get a global perspective,

will be your guide and show you what's possible. you decide what really matters to you? shift in 15 minutes on d. w. goodbye winter. hello, son with the climate in the owner is pretty mild in winter and i won't do properly explore this region and you get to come along to the south of portugal. that looks good with a w o . the ideas is one way to bring you more conservation. how do we make cities green

or how can we protect habitats? we can make a difference global ideas, environmental series in global $3000.00 on d, w, and online india. a lead of contrasts. of ambitions of equality 75 years ago, mahatma gandhi peacefully led the country to independence full of ideas with what has remained of his vision with what's the status of human rights and social justice in what's called the world largest democracy. where is india headed? this is the moment to unleash on,

on violet pass and re imagine now these teachings or elements to us. gandhi's legacy starts january 28th on d, w. ah . this is dw news, lie from berlin, new deaths in iran, crack down on descent as the islamic republic hangs. 2 more prisoners detained during nationwide. protests in all 4 have now been put to death and many more are facing execution also coming up. so i do.