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Doing some extra steps in the fresh air can do wonders for your brain. London (PA Media/dpa) – New research suggests that walking more than 5,000 steps every day may help slow down cognitive decline and the build-up of a protein linked to Alzheimer’s dementia. Researchers from Harvard University analysed data from 294 people aged 50 to 90 who had proteins called amyloid and tau present in their brains – which have been strongly linked to Alzheimer’s – but were not displaying symptoms of dementia. All the participants were taking part in the Harvard Aging Brain Study, where they wore pedometers to measure their steps and underwent brain scans and annual cognitive assessments for up to 14 years. The study, which was published in the journal Nature Medicine, found that higher levels of activity was linked to a slower decline in thinking and memory skills related to amyloid proteins in the brain. Even modest activity (3,001–5,000 steps per day) was linked with a notable slowing of tau accumulation and cognitive decline, experts said, though 5,001 to 7,500 steps per day appeared more beneficial. In light of this interesting research, we got in touch with Dr Steven Allder, consultant neurologist at Re:Cognition Health, who has highlighted several other key ways walking can give our brains a boost… Boosts blood flow and oxygen supply to the brain “Walking increases both blood flow and oxygen delivery to the brain, which is essential for maintaining optimal neurological function,” explains Allder. “When we walk, our heart rate rises and the vascular system becomes more efficient at circulating oxygen-rich blood throughout the body, including to the brain. “This enhanced circulation improves the delivery of nutrients and the removal of metabolic waste, supporting healthy neurons and synapses. Increased oxygen also helps stimulate the release of neurotransmitters such as dopamine and serotonin, improving alertness, mood and focus.” Furthermore, consistent walking over time can also strengthen cerebral blood vessels, promoting long-term brain health and reducing the risk of cognitive decline and vascular-related conditions such as stroke or dementia, adds the neurologist. Enhances cognitive abilities Going for a daily brisk stroll can help sharpen your mind. “Walking, particularly at a brisk pace, has been shown to boost several cognitive functions, including memory, attention and executive control,” highlights Allder. “The mechanism lies in the increased production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons, and enhances communication between brain cells. “This neurochemical improvement contributes to better learning capacity, sharper recall and more flexible thinking.” Walking outdoors in nature is particular is beneficial, adds the neurologist. “The combination of movement, fresh air, and natural scenery engages both hemispheres of the brain, promoting innovative and divergent thinking,” explains Allder. In addition, getting outdoors for a walk can help improve our sleep, which can have positive effects on our cognitive abilities the next day. “Walking also improves sleep quality by regulating hormones and reducing restlessness, which in turn enhances concentration and memory consolidation,” says Allder. Boosts mood and reduces stress Walking can have profound impacts on mood and stress regulation. “The rhythmic, repetitive motion of walking encourages relaxation by lowering cortisol levels and stimulating the parasympathetic nervous system (the body’s natural calming mechanism),” explains Allder. “Regular walking also triggers the release of endorphins and serotonin, creating a natural “feel-good” effect that can alleviate symptoms of anxiety and depression. “Walking outdoors also enhances these benefits further. Exposure to natural light and greenery helps regulate circadian rhythms and promotes the release of dopamine, improving motivation and overall emotional balance.” Going for a solo stroll can also help promote mindfulness, which is a research-backed stress reliever. “Psychologically, walking offers space for reflection and mindfulness, helping people process emotions more effectively and return to tasks with a calmer, clearer mindset,” says Allder. Helps support neuroplasticity Acheiving your daily steps could also strengthen the neural pathways in your brain. “Walking plays an important role in supporting neuroplasticity,” says Allder. “Aerobic activity stimulates the release of BDNF and other growth factors that promote the formation of new synapses and the strengthening of existing ones. This process is vital for learning, adaptation and recovery from injury. “By promoting vascular health, reducing inflammation and maintaining optimal glucose metabolism, walking creates the ideal environment for neuroplastic change.” The following information is not intended for publication pa dpa coh

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Doing some extra steps in the fresh air can do wonders for your brain. London (PA Media/dpa) – New research suggests that walking more than 5,000 steps every day may help slow down cognitive decline and the build-up of a protein linked to Alzheimer’s dementia. Researchers from Harvard University analysed data from 294 people aged 50 to 90 who had proteins called amyloid and tau present in their brains – which have been strongly linked to Alzheimer’s – but were not displaying symptoms of dementia. All the participants were taking part in the Harvard Aging Brain Study, where they wore pedometers to measure their steps and underwent brain scans and annual cognitive assessments for up to 14 years. The study, which was published in the journal Nature Medicine, found that higher levels of activity was linked to a slower decline in thinking and memory skills related to amyloid proteins in the brain. Even modest activity (3,001–5,000 steps per day) was linked with a notable slowing of tau accumulation and cognitive decline, experts said, though 5,001 to 7,500 steps per day appeared more beneficial. In light of this interesting research, we got in touch with Dr Steven Allder, consultant neurologist at Re:Cognition Health, who has highlighted several other key ways walking can give our brains a boost… Boosts blood flow and oxygen supply to the brain “Walking increases both blood flow and oxygen delivery to the brain, which is essential for maintaining optimal neurological function,” explains Allder. “When we walk, our heart rate rises and the vascular system becomes more efficient at circulating oxygen-rich blood throughout the body, including to the brain. “This enhanced circulation improves the delivery of nutrients and the removal of metabolic waste, supporting healthy neurons and synapses. Increased oxygen also helps stimulate the release of neurotransmitters such as dopamine and serotonin, improving alertness, mood and focus.” Furthermore, consistent walking over time can also strengthen cerebral blood vessels, promoting long-term brain health and reducing the risk of cognitive decline and vascular-related conditions such as stroke or dementia, adds the neurologist. Enhances cognitive abilities Going for a daily brisk stroll can help sharpen your mind. “Walking, particularly at a brisk pace, has been shown to boost several cognitive functions, including memory, attention and executive control,” highlights Allder. “The mechanism lies in the increased production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons, and enhances communication between brain cells. “This neurochemical improvement contributes to better learning capacity, sharper recall and more flexible thinking.” Walking outdoors in nature is particular is beneficial, adds the neurologist. “The combination of movement, fresh air, and natural scenery engages both hemispheres of the brain, promoting innovative and divergent thinking,” explains Allder. In addition, getting outdoors for a walk can help improve our sleep, which can have positive effects on our cognitive abilities the next day. “Walking also improves sleep quality by regulating hormones and reducing restlessness, which in turn enhances concentration and memory consolidation,” says Allder. Boosts mood and reduces stress Walking can have profound impacts on mood and stress regulation. “The rhythmic, repetitive motion of walking encourages relaxation by lowering cortisol levels and stimulating the parasympathetic nervous system (the body’s natural calming mechanism),” explains Allder. “Regular walking also triggers the release of endorphins and serotonin, creating a natural “feel-good” effect that can alleviate symptoms of anxiety and depression. “Walking outdoors also enhances these benefits further. Exposure to natural light and greenery helps regulate circadian rhythms and promotes the release of dopamine, improving motivation and overall emotional balance.” Going for a solo stroll can also help promote mindfulness, which is a research-backed stress reliever. “Psychologically, walking offers space for reflection and mindfulness, helping people process emotions more effectively and return to tasks with a calmer, clearer mindset,” says Allder. Helps support neuroplasticity Acheiving your daily steps could also strengthen the neural pathways in your brain. “Walking plays an important role in supporting neuroplasticity,” says Allder. “Aerobic activity stimulates the release of BDNF and other growth factors that promote the formation of new synapses and the strengthening of existing ones. This process is vital for learning, adaptation and recovery from injury. “By promoting vascular health, reducing inflammation and maintaining optimal glucose metabolism, walking creates the ideal environment for neuroplastic change.” The following information is not intended for publication pa dpa coh

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

Being in nature is a great mood lifter, experts agree. London (PA Media/dpa)  – With the nights drawing in, it’s easy to get the winter blues – but the garden can help ease those dark days and help those with seasonal affective disorder (SAD), experts say. “Gardening is one of those amazing tools to have over autumn and winter,” says clinical psychologist and SAD sufferer Dr Stephanie Fitzgerald, whose new book The Gifts Of Winter aims to help people uncover seasonal joy, rebuild energy and reconnect with others. Gardening has help with her own struggles with SAD, she agrees. “Gardening gave me hope in winter. I used to observe winter through a misted-up window, cranking the heating up and thinking, ‘I can’t wait for this (period) to be over’. “It was getting dogs and going out in the garden with them in the morning and spending time outside in nature which served as a reminder that there’s so much growth happening in this season and that winter arrives on the shortest day and every day it brings a little more light. Gardening brought me in tune with that.” Fitgerald says there are three components which can affect your mood, winter blues or SAD, where gardening can really help. Serotonin production “We rely on serotonin to feel good and without it our mood takes a dip. This is lowered over autumn and winter, partly due to a lack of vitamin D but also due to lots of different factors.” She says that physical contact with soil brings us into contact with a bacteria called Mycobacterium vaccae which helps the brain produce more serotonin, generating more feel-good hormones in your brain. You don’t have to have your hands in the soil for hours on end to feel the benefit, she stresses. “It’s more about frequency rather than length of time,” says Fitzgerald. “It’s not a case of, if I put my hands in the soil for an hour I’m going to get more benefits than five minutes. It’s more that regular contact with bacteria. Get your hands dirty to feel better.” Stress hormone reduction The reduction of cortisol, your stress hormone, can be brought about by being in nature, she points out. “When we are very anxious or stressed or inflamed with lots of cortisol, anxiety and depression are best friends. Where one goes, the other follows. “Contact and being in nature is shown to reduce cortisol, so just being outside, being among plants and the natural cycle of life, can reconnect you. “In autumn and winter we really lose touch with the rhythm of nature’s heartbeat, even though our lives don’t really change. We get up for work at the same time, if it’s dark we put the lights on, nothing really influences our rhythms. “Yet when you’re outside in nature, gardening really reconnects you with that seasonal living and you get that reconnection with nature.” Dopamine hit “The production of dopamine in the brain comes from a sense of satisfaction. We know that if we grow something on a windowsill, or nurture a plant that was maybe looking a bit sorry for itself and manage to give it another zest for life, that sense of satisfaction gives us a dopamine hit in the brain. “Our relationship with dopamine these days is a bit skew-whiff because smartphones have wreaked havoc with out dopamine receptors. So when we have an end product and a sense of satisfaction, it gives our brains a feel-good boost.” Planting bulbs and preparing your garden, even just doing a little bit of tidying, can bring a sense of satisfaction, she says. Tips on alleviating the winter blues Get out there Just walking around the garden in autumn and winter can help manage your mood, says Fitzgerald. “We are really missold winter because we are told it is a dead, barren season when nothing happens. It’s just not true. If you walk around your garden in January or February you start to notice tiny buds, tiny spurts of growth. “We all celebrate the beauty of spring but that growth didn’t happen overnight. All that development happens over winter, very gently. That time in the garden realigns us. It changes our winter mindset.” Find a winter wellbeing calendar The UK gardening for health charity Thrive has a winter wellbeing calendar specifically tackling the fact that it’s a particularly difficult time for many people. “There are so many different activities you can do, from winter nature photography to cloud spotting or making frozen plant art,” suggests Milly Sell, information service lead at the charity. Take exercise outdoors “As the shorter days kick in, it’s tempting to snuggle up, hibernate and be more sedentary, but a bit of movement – it doesn’t have to be heavy physical activity – even things like a short stroll around, will release endorphins, which support mental wellbeing and reduce that sense of fatigue that can come in the winter months,” says Sell. Find motivation “Motivation is a huge question when the weather isn’t appealing,” Sell agrees. “A good tip is to think small. “Sometimes there’s this idea that if you are going out to do something it has to be something big or lengthy. But sometimes, just put a coat on, stand in your outdoor space and look around. “What often happens to people is that once you start doing the thing, then the motivation follows. Start it small. Be kind on yourself and the expectations of what you are going to achieve.” It might be as simple as breaking the ice on a birdbath, or topping up your bird feeders, but it will get you outside. “You may not be digging a new bed in winter, but you can go and check and enjoy seeing what the garden is giving and sometimes it surprises you with the colours and what’s actually growing. Some flowers bloom through the winter, then you get those little heralds of spring which can be really uplifting.” Join communities Community gardens, allotments and gardening clubs are a good place to connect with others, especially if you feel isolated in winter, says Sell. “You might want to sort through your seeds and do a seed swap with people or get together with others to visit a winter garden,” she suggests. The following information is not intended for publication pa dpa coh

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)

After seven cups of coffee, the working day is finally over, but you still feel tired? Caffeine won't solve the problem in the long term. Tips for getting through the day with enough energy. Berlin (dpa) – "Don't talk to me until I've had my coffee" is a popular phrase emblazoned on mugs. No wonder – many of us need that morning caffeine jolt to get into gear and be halfway able to interact with fellow humans. But might there not be a better way? How about getting a good night's sleep? Overly simple though it may sound, how energized you start the day substantially depends on how well you slept, on how much of your sleep requirement you met. "For most adults, it's between seven and nine hours," says Emma Erhard, team measures project manager at the Germany-based Institute for Occupational Health Counselling (IFBG). Not only the amount of sleep is important, its quality is too. Evening routines, avoiding bright electronic screens around bedtime, and a dark, quiet bedroom can help get your body into rest mode, she says. The foremost factors boosting alertness after waking up are daylight and fresh air. So if possible, it's a good idea to walk or cycle to work, advises Nora Johanna Schüth, a psychologist and research assistant at Germany's Institute of Applied Industrial Engineering and Ergonomics (ifaa). This, she says, will stimulate production of the "activity hormone" serotonin and increase your energy level. If you rely on your car or public transport to get to work, she suggests parking some distance away or getting out a couple of stops earlier. As for coffee, it does make you more alert, but its effect tends to be short-lived. "Someone who continually needs coffee is often addressing a sleep deficit or stress," says Schüth, who recommends drinking a glass of water after every cup. "This can help to cut down on your coffee consumption and increase your daily fluid intake." Research shows, says Erhard, that "coffee doesn't provide an energy boost when you're well rested. Caffeine is only effective when you're suffering from a lack of sleep" – but just for a few days, after which it no longer works as a pick-me-up. In other words, she says, "someone who regularly drinks a lot of coffee needs it to reach their baseline alertness level, not to surpass it." There are three things you can do to keep your energy from flagging during a workday: take breaks, get in some exercise, and breathe fresh air. Erhard advises taking a "microbreak" of at least one to two minutes every 60 minutes. "This is often enough to regain your focus," she says. If possible, you can also take a power nap – but keep it to a maximum of 20 minutes. Oxygen helps boosts your ability to concentrate too, points out Schüth, so you'd do well to open nearby windows wide from time to time. And whether it's climbing stairs or doing light stretching exercises, if you use your breaks to exercise a bit, you'll stimulate blood flow and become more alert. Healthy snacks can help prevent an energy slump as well. "Complex carbohydrates, protein and healthy fats provide sustained energy," remarks Schüth, who advises against protein bars because of what she says are unnecessary additives. Instead, she recommends a small tub of low-fat quark with berries, or a small bag of mixed nuts. To keep your alertness from plummeting after lunch, make sure to avoid extremely fatty, salty or stodgy food. A light lunch is less of a burden on your body, says Erhard, and, "in combination with a after-lunch walk, will minimize your midday low." You should also steer clear of foods that are highly processed, have a lot of sugar or white flour, advises Schüth. "They cause blood sugar levels to spike and then fall shortly afterwards," which she warns can make you sluggish and blunt your ability to concentrate. Regular energy intake via healthy meals that are spread throughout the day will help you to stay fit and prevent food cravings, she says. Whether you're an "early bird," a "night owl," or somewhere in between, everyone is a particular chronotype, i.e. has a tendency to sleep and wake at certain times. And "the time of day a person performs at their peak depends on their chronotype," says Erhard. Knowing this can help you to organize your workday accordingly. "You can take on demanding tasks during your peak phase, when your concentration is sharpest," she says. "Routine and organizational tasks, on the other hand, can be done during your midday low." Schüth points out that switching between mental and physical activities can help keep tiredness at bay. And she recommends avoiding caffeine from late afternoon onwards so as not to disturb your sleep. "Fixed sleep and wake times are an important part of a good daily routine," she adds. Regular evening routines can help you to sleep better and wake up more refreshed in the morning, according to Erhard. "These routines can take various forms, from reading or doing puzzles to simple breathing exercises," she says. "The main thing is regularity." This teaches your brain to associate the activity with going to sleep: "Then it knows it's time to power down." The following information is not intended for publication dpa/tmn ada yyzz a3 bzl nhr amc ob

(The article has been published through a syndicated feed. Except for the headline, the content has been published verbatim. Liability lies with original publisher.)