tips for your package and the magic corner boats affinities. check on some great the cultural memorials to boot dw, travel regarding 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. what if you're constantly tired and exhausted for no apparent reason? what could be behind that? the, for example is so we can fatigue that she can't even blow dry her own hair. she's about to tell us her story kia on in good shape. the

it's 10 a m p a is just have breakfast. now she needs to lie down again. she's still 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 the list of these books is if i really need to recover from an activity in it's spot done, then i have to spend the whole day in a dog or a move. so i'm hoping that it feels like there's no difference between night and day and then talk on the clip. let's what this hobble is. fatigue is caused by a new rather new disease known as my allergic and stuff. oh, my lightest or chronic fatigue syndrome known as m e. c fs. the show is 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. what we think is that they mean system styles, how fighting the virus, but then confuses it with structures in the body of exit and immune reactions to that attacks the body itself on guys, water balance works every day with children and adolescents. she says patients like p a of to suffer from other typical complaints as a name. so in addition to fatigue and in tournaments 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, well. 2 that's the nigger. i had a healthy independence, 16 year old daughter with hope or plans. dream of 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 lack of exercise. so she just doesn't have the strength as of august and i can't blow joy in my head because i can't hold the head julia for that long slice. it's the same with coming. what? yeah, 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, the symptoms, some thought it was a mental health issue, or that she was even imagining her symptoms. but i found it. unfortunately,

that's our experience generally, just as a children and adolescents with m a c f s a not taken seriously enough, but 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, no to a to p is condition spot medication kind of these to 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 basically involves the patient finding out where that limit saw. so they observe whether they can cope well with a set and active g. for example, maybe 2 hours of school or perhaps 2 hours is too much and leads to more appropriate in the next day or 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 draw power to school, but she's hoping to catch up on her exams later. something others have managed as a vis finance that i need. we have visa, every child and young person that benefit from a symptom oriented therapy that has less pain back to sleep and fewer problems, but was really special. is when a young person with m e c f s. managers 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 tv and tucks me into bed. cool,

mid said the ms 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 the 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 back in the pos as result, not soneta illness, get head down and a rope to me isn't, isn't unfounded. studies. so young people with m a. c. effects have a 60 percent chance of recovering from the disease. naturally. if you feel constantly exhausted, it could be the after effects of a cove it 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 about 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, cancer your chronic fatigue, but it can help you feel better because the mentions that she fits so you can eat your way back into for yourself or replace white flour and sugar with lots of vegetables loose the process to meet and really made meals and opt for herbs, unhealthy grains cheat 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 plant base peeling potential. why not try of lentil soup with patrick or pesto and roasted seeds. ready ringback 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. by in a corner when you have chronic exhaustion after an infectious disease in the beam, she goes to all bodies that was working to eliminate the passage. and yet, as always, she mice, order for it's fighting against another pathogen that's trying to piggyback on the original infection and often infect offices that bite for phone processes. it's extremely important that the body has enough material or munition to how rich some human response i need one, unfortunately 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. combine supplements often have a ridiculously small amount of the 5 dimensional one minerals concerned. and in this form, they can sometimes interfere with each other and the 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 do they ever decides of impact on our immune system? the more good bacteria that take up residence in and on our intestinal wall, the less base their ways through pathogens that cause disease. and for our good bacteria prescribe, they need to be fed properly with indigestible fiber. the bacteria in, in dom dementia in our guns, produce substances that has the health benefits for us. like you to rec 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 fatigue.

shopping fruits, 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 fund g using bacteria and paste well, food alone won't cure a chronic exhaustion after an infection. eating many different types of vegetables, herbs and seeds can help us fuel filter 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 laboratory, diseases like rheumatoid arthritis for multiple sclerosis. but it could also

indicate undiagnosed conditions, like hypo thyroid as diabetes depression or even cancer. but sometimes fatigue is self induced, we too much too late and consume to 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 nights 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 i 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 specialists, tons going to vase sees many patients with similar problems. and he says the numbers are growing around 5 to 10 percent of all adults have problems phoning to sleep or staying sleep. sleep disorders are becoming a public health academic in jail to see do a tune and 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 as they come forget about their worries and couldn't on a 2nd reason is that many people then worry about their ability to sleep. and so go to bed with a certain amount of tension and, and i'm sorry, it's the intention. stop you sleeping, find this office. women are more than twice as likely to be affected as men who

tend to be bachelorette, ignoring their thoughts. but stressful events affect both men and women equally helping to finish. okay. and 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 and that's how in your job i to. ready ready if you don't sleep well at night you. ready exhausted 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 into what pays. i mean, road traffic is by sprints wise in gemini, for example, falling asleep, the wheel might grow, sleep. i'm sure is responsible for twice as many faithfuls colorado accidents as i'll go i go with a 2 to hear one fail if one's hunched. awesome gift, not getting enough sleep over a long period of time takes

a huge toll with negative repercussions for the entire body. that increased in the long term as an increased risk of cardiovascular disease, mental health disorders, metabolic diseases, and age related conditions like parkinson's and dimension dimensions. we have them behind me. you just talk to distinguish between 50 different types of sleep to sorta divided into problems with folding and sleep or staying sleep. if you struggle to food and 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're 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

gums noise these days. we have new digital apps that teach cognitive behavioral therapy techniques. it gives the user a clear instructions on how to do things, different name, the 5 initial studies show their, at least as effective as face to face therapy. will group therapy not suitable for treating mild to motivate sleep disorder. as you to nicole, them to appeal one hour to full going to bed. you should avoid bright light, including computer and phone screens. using sleeping tablets is not advisable. quicker diseases with the sleeping pills. just treat the symptoms if they don't offer a q a. with most sleeping pills, there's a risk that you just get used to them type or you become a dictated, adams, not be the cognitive group therapy was suddenly helpful in the case of all patient . so he's now 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 mid day 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 cs 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 at 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 industries. now, 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 glad i saw the power nap as a must, then was done. so i'm a power nap as a way to help replenish energy. it's a revitalizing short nap lasting between 5 and 20 minutes on 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 now, 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 zippo 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 and it helps with concentration and memory, but also creative ideas 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 have quicker reaction times after power dams in companies, power and apps can help to prevent accidents. that 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 united sleep. last name that he uses 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. i believe on last within that price of the research in the mid day seems this shouldn't be done on

a daily basis. taking the only once or twice a week, the best time to sleep in the afternoon when you buy the experience is a natural, it's katie and not long and that's 20 to 30 minutes. you want to feel refreshed up do not need more time than fun. especially your brain attack could benefit from us . if you suffer from insomnia, it's a good idea to give up the thing that's fine beyond says guess mos on dw science. oh tick tock channel. sonya tests 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 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 go to the power for most 9, you should consciously take a break and at least if i'm really switch so heavy or what i'm reluctant on as high sizes. and so not just sitting at your desk and we'll go over them down in some ways in 2 minutes. i want you to knock off another 10 e mails to mid does this is that certainly not the right way to do things. and i've

also says, 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 regular time out is important for mind and body. neglecting brakes can have dropped consequences as kindest on the map by mouth, and you might start to feel restless. what now does it have exhausted or extremely tight? a new dish. kite clinton has the ones you may have. problems concentrating, light gain does money. it can even lead to sleep disorders, and then boone out the whole or even depression. you're going to have 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 headed to avoid

falling into a deep sleep was that you can sit on an upright chair and close your eyes while holding a bunch of keys name on quotes before more than 10 just before you fall into a deep sleep. as your muscles will relax and go lit up, causing the keys to drop out of your hunger stuff. when the keys flow you wake up again and you're not the one designated thing is the end. so that your cell phone away clean 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 the 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

a good exercise like wait, reading the exercise which boot weight, you know, pills, your pelvis goes like this. from there you even have completely seamless heinously to lift up your arms over your head. now you breathe out with a mouth open until nothing is left. it's totally normal that you might call and it could happen at the beginning that do feel a bit dizzy. so take a longer break between the repetition. simply start with a 5 reputations at the beginning, if a few more comfortable and as long increased up to 10 maximum 15 repetition. this is a great exercise for a diaphragm,

which is the most important thing. and it's re eligible to the costs are simply in a hand, much more oxygen with, with the take. so you can get through the week with a whole lot more energy. thanks for watching. see you next time. the

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