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London (PA Media/dpa) – Listening to hypnosis techniques can reduce the severity and number of hot flushes menopausal women experience, research suggests. A new study found that 20 minutes per day of recorded hypnosis – where women are encouraged into a hypnotic state and picture scenarios where they feel cool – reduces symptoms, such as sudden feelings of warmth, sweating or heart palpitations. Writing in the journal Jama Network Open, researchers including from Baylor University in Texas said the findings were clinically significant. They concluded that “self-administered clinical hypnosis was shown to be an effective, clinically significant intervention for the treatment of hot flashes due to its efficacy in reducing hot flash scores (ie, frequency and severity) by more than half and yielding improvements in participants’ perception of their quality of life”. During the randomised controlled trial, 250 women were split into two groups. All the women were postmenopausal and were having a minimum of four daily or 28 weekly hot flushes at the start of the study. Women were asked to write down every time they experienced a hot flush and its severity (mild, moderate, severe or very severe). In the hypnosis group, women were asked to listen to daily 20-minute audio-recorded hypnosis sessions for six weeks. These recordings included hypnotic relaxation techniques and also inspired mental imagery of feeling cool. The other group acted as the control group and listened to white noise that was still labelled as hypnosis – this acted as a “sham” intervention. The results showed that women in the genuine hypnosis group experienced significantly greater reductions in hot flush scores and daily interference from hot flushes at week six compared with the other group. Overall, improvement in average hot flush scores was bigger for those given genuine hypnosis (baseline score of 88.7 compared with a six-week score of 41.3, so a reduction of 53.4%) than those in the white noise group (baseline score of 94.6 compared with six-week score of 55.9, a 40.9% reduction). The genuine hypnosis group also reported a significantly greater reduction in how much hot flushes interfered with daily life (a 49.3% decrease) compared with the control group (a 37.4% decrease). They also experienced greater perceived benefits from their technique (90.3% versus 64.3%). The researchers said the findings showed that “hypnosis intervention for hot flushes is a safe and effective option for women”. The following information is not intended for publication pa dpa coh

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Multilingualism can delay cognitive ageing and possibly also protect against dementia, a new study demonstrates. The effect even increases with the number of languages you speak. Dublin/Berlin (dpa) – People who regularly speak multiple languages age more slowly on average, a study using data from more than 86,000 adults in 27 European countries found. Published in the journal Nature Aging, an international team led by Agustin Ibañez of Trinity College Dublin matched participants’ chronological ages with biological data and behavioural measures, including health, fitness, lifestyle and social activity. They then calculated whether individuals were biologically younger or older than their chronological age. Participants were aged between 50 and 90. Multilingual people had a markedly lower likelihood of accelerated ageing than those who speak only one language. What's more the effect doesn't stop at two languages, and each additional language strengthened the protective effect, researchers found. Peter Berlit, secretary general of the German Society for Neurology (DGN) and not involved in the study, said the research also points to protection against dementia. "This study confirms smaller observational studies that have shown that multilingualism appears to be a protective factor against dementia." While no people with dementia were included in the study, he said there were important indications of mechanisms that could reduce the risk of cognitive decline in older age. "Resilience to cognitive decline is actually increased by using multiple languages." More languages, stronger effect The researchers attribute the effect to the so-called cognitive reserve. "Multilingualism seems to be a buffer in the brain," explained Berlit. "People who speak several languages have more memory to draw on in old age." The challenge now, say neuroscientists Jason Rothman and Federico Gallo of Lancaster University in a commentary on the study, is to understand the mechanisms of this effect and translate them into strategies for healthy ageing. They say multilingualism could be a cost-effective lever for public health, potentially as significant as programmes promoting physical activity or smoking cessation. Language as dementia prevention Berlit also described it as an effective preventive option. "Learning a new language is a simple and very effective recommendation for dementia prevention. It is a health policy measure that anyone can implement." The researchers now plan to investigate whether learning new languages in later life has the same protective effect as lifelong multilingualism. "Future studies should distinguish between languages learned in childhood and those learned in old age. I believe both are effective, but this still needs to be proven," said Berlit. The research comes at a time when AI has begun to undermine the value of multilingualism in some areas, with software better than ever at translating between spoken and written language in real time. The following information is not intended for publication dpa pls yyzz n1 waw

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Washington (dpa) – It does not matter how fit you are or what age it happens, but a spine injury can be life-altering for survivors who face a higher risk than others from a "myriad" of potentially fatal health problems later on. Published in JAMA Network Open, an American Medical Association journal, the study showed that patients with traumatic spinal cord injury (TSCI) report to doctors years later with seemingly unrelated but sometimes deadly conditions such as diabetes, stroke and hypertension, as well as more predictable concerns such as depression. "TSCI was associated with increased long-term risk of multisystem morbidity and elevated mortality — even in previously healthy patients," according to researchers at Mass General Brigham, a combination of Massachusetts General Hospital and Brigham and Women’s Hospital in the US. Immediate problems related to TSCI, such as difficulty breathing, fluctuating blood pressure and heart rates, have long been studied, according to the researchers. They explained that they wanted to find out more about how such spinal injuries may make patients more likely to suffer from diseases usually associated with poor diet and lack of exercise. The team looked at patient data from Mass General Brigham and from the University of California to compare outcomes for almost 3,000 spine injury patients and others. "Patients with a history of TSCI had significantly higher risk of high blood pressure, high cholesterol, stroke and diabetes, along with other neurologic and psychiatric conditions," the researchers said, warning that such injuries were "associated with an increased risk of death, even in previously healthy patients." "The journey doesn't end when patients with traumatic spinal cord injuries leave the hospital or rehab," said Saef Izzy, a neurologist in the Department of Neurology at Mass General Brigham.  "Programs should be implemented to identify patients at risk so that we can better manage their chronic care and address health issues that put patients at higher risk of death," Izzy added. The following information is not intended for publication dpa spr coh

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London (PA Media/dpa) – Existing evidence does not show a clear link between taking paracetamol in pregnancy and autism and ADHD in children, an in-depth review has concluded. Researchers trawled all studies on the issue and concluded they were low quality, with “low to critically low” confidence in any findings suggesting a link. US President Donald Trump said in September there has been a “meteoric rise” in cases of autism and that Tylenol – which is called paracetamol in the UK – was a potential cause. He said the painkiller should not be taken during pregnancy, suggesting pregnant women should “tough it out”. His comments were criticised by autism campaigners and scientists around the world. Now in a new study, published in the British Medical Journal (BMJ), experts including from the universities of Liverpool and Birmingham concluded that women should continue to be advised to take paracetamol when needed to treat pain and fever in pregnancy. They said there was a “lack of robust evidence linking paracetamol use in pregnancy and autism and ADHD in offspring”. Furthermore, untreated fever, particularly in the first trimester, has been linked to an increased risk of miscarriage, birth defects and premature birth – underlining the need for women to be able to take paracetamol. The team also suggested that any apparent link between paracetamol and autism and ADHD in previous studies may be driven by shared genetic and environmental factors within families. For the latest study, researchers examined nine systematic reviews that included a total of 40 observational studies reporting on paracetamol use during pregnancy and the risk of autism, ADHD, or other neurodevelopmental outcomes. All reviews reported a possible to strong association between a mother’s paracetamol intake and autism or ADHD, or both, in children, but seven of the nine reviews advised caution when interpreting the findings. Overall, experts in the BMJ concluded that confidence in the findings of these reviews was low (for two reviews) to critically low (for seven reviews). They added: “Existing evidence does not show a clear link between in utero exposure to paracetamol and autism and ADHD in offspring. “Any apparent effect observed after in utero exposure to paracetamol on autism and ADHD in childhood might be driven by familial genetic and environmental factors and unmeasured confounders.” Dimitrios Siassakos, professor in obstetrics and gynaecology from University College London, said: “The high-quality methodology used in this new umbrella review confirms what experts around the globe have been saying. “The evidence that links paracetamol use in pregnancy to autism is tenuous and those studies which do report an association are confounded by the association of autism or ADHD with factors shared by families such as genetics and lifestyle.” The following information is not intended for publication pa dpa coh

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It's a dental service that's rarely covered by health insurance – and yet it's one that many dentists recommend. How effective is a professional teeth cleaning really in protecting against tooth decay or periodontitis? Experts are surprisingly divided on this issue. Berlin (dpa) – Professional dental cleaning is a common add-on service in dental practices, but some patients may wonder if it's worth the extra cost. A professional teeth cleaning is a step above your usual toothbrush and flossing routine, involving a more intensive procedure performed by specially trained staff. It includes removing deposits such as tartar and plaque from tooth and root surfaces, smoothing tooth surfaces, and cleaning the spaces between teeth. Finally, the teeth are fluoridated in gel or varnish form for protection against tooth decay. The aim is to remove harmful and cosmetically bothersome deposits that increase the risk of tooth decay and gum disease such as periodontitis. Evidence on the effectiveness of professional dental cleaning is mixed. A review by the Cochrane research network in 2018 found that the benefits for people with good oral hygiene were not sufficiently proven. Studies have also yet to clearly prove that this treatment protects against tooth decay, gingivitis or periodontitis more than a dentist removing plaque and tartar – a process known as scaling – during a routine trip to the dentist, the review concluded. However, it may make a difference if a condition such as periodontitis is already present, according to the consumer advice centre. This can also make a difference in health insurance coverage. Despite scientific findings being lukewarm on dental cleanings, some dentist organizations are more enthusiastic in their support. "Most people may need their teeth cleaned every six or 12 months," says the Australian Dental Association. The German Dental Association says professional dental cleaning has a positive effect on oral hygiene. The association points to Swedish long-term studies dating back to the 1970s which, it said, showed that "with a prophylaxis programme with dental cleaning as a core service, tooth decay and periodontitis can be almost completely avoided for most people." Side effects during or after a professional dental cleaning are very rare, the German Dental Association says. Immunosuppressed people and those with cardiovascular disease, metabolic disorders or allergies should inform practice staff in advance. Patients with very sensitive teeth or inflamed gums may experience pain. Whether or not you decide for a professional tooth cleaning, at home you should be brushing your teeth thoroughly twice a day for about two minutes using a fluoride toothpaste. Dental floss or interdental brushes can also help clean between your teeth. The following information is not intended for publication dpa mah yyzz a3 swe

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Tokyo (dpa) – Found in berries and teas, flavonols could be key to boosting memory and sleep – if only there was a way to get the body to absorb more of them. A team of scientists at the Shibaura Institute of Technology in Tokyo has found that a single dose "stimulated brain regions involved in memory and sleep-wake regulation, and increased sympathetic nervous activity, a stress response." But although flavenols are found in a range of foods, including coffee, wine and many vegetables, they have "poor bioavailability," according to the researchers. This means that only "a fraction" of what gets ingested makes it as far as the bloodstream, limiting their potential impact. The "astringent" tastes that many flavenol-rich food items and drinks come with could be key, however, as it appears this is what stimulates the brain – at least in tests on mice, which "exhibited greater motor activity, exploratory behaviour, and improved learning and memory" when given flavenols. Flavenol intake appeared to prompt a dopamine rush, referring to the brain chemical and so-called "feel-good" hormone that plays a role in memory, stress and mood. "Moderate intake of flavanols, despite their poor bioavailability, can improve the health and quality of life," said Shibaura researcher Yasuyuki Fujii. Blackberries are thought to be the best source of flavenols, with blueberries and raspberries next. Previous studies have pointed to a link between consistent intake of flavenol-rich food and reduced risk of developing breast, colon and prostate cancer. The following information is not intended for publication dpa spr coh

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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

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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

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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

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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

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