Protecting Your Brain from Air Pollution

Photo by IslandHopper

If you've been in Minneapolis lately (or really, anywhere this summer), you've probably noticed those hazy days when the air feels thick and the sky looks a little too muted. As the smoke from Canadian fires moves through the region, the sunset has been a gorgeous yet disturbing golden red while the AQI reaches “unhealthy for everyone” territory.

I’ve noticed my throat is scratchy and my nose is stuffy. I've moved my workouts indoors and am thinking twice about the neighborhood walks I love so much. I also came across some research about how air quality affects our brains, and I thought it was worth sharing.

Air and brain health

Here's something I’ve been learning about: the air we breathe doesn't just affect our lungs and heart. It's quietly shaping the health of our brains, day by day, breath by breath.

A comprehensive review of 32 studies involving over 26 million people recently revealed something profound: long-term exposure to air pollution significantly increases our risk of developing dementia. We're talking about fine particulate matter (those tiny PM2.5 particles), nitrogen dioxide from traffic, and black carbon from diesel exhaust and wood burning.

The researchers found this connection with "moderate certainty," which in science-speak means this is real, measurable, and something we need to pay attention to. Even relatively small increases in pollution levels over time can incrementally raise our risk.

Why it matters

Air pollution works like a slow, invisible stressor on our cognitive systems. Those microscopic particles can cross the blood-brain barrier, triggering inflammation and potentially accelerating the processes that lead to cognitive decline. It's not about immediate effects; it's about cumulative impact over months, years, and decades.

And here's what really struck me: this risk layers on top of other factors we might already be managing. High blood pressure, family history, lifestyle factors—air pollution adds another variable to the equation. But it’s also a variable we have more control over than we might realize.

Your brain-protective action plan

As someone who believes in our power to positively influence our well-being, I'm excited to share practical ways you can protect your cognitive future, starting today:

Be air-quality aware

• Check your local air quality index (AQI) each morning.

• Plan outdoor activities for times when pollution levels are lower. I looooove taking outdoor walks in the summer, but this week, I’ve been walking on the treadmill at the gym. Not my favorite, but I’m glad I have somewhere I can go to keep moving. Other options include schools with community walking track hours and shopping malls.

• Pay attention to patterns: traffic-heavy times, wildfire season, temperature inversions.

Create your clean-air sanctuary

• Invest in a quality HEPA air filter for your home, especially your bedroom.

• Keep windows closed on high-pollution days.

• Consider adding some air-purifying plants. They're not miracle workers, but every bit helps.

• If you're exercising indoors during poor air quality days, embrace it as an opportunity to try that yoga sequence you've been meaning to explore, or if you belong to a gym, take a class that looks interesting.

Strategic protection

• For essential trips or unavoidable outdoor work during poor air quality, a well-fitted N95 mask can make a difference.

• Choose your walking or biking routes wisely. Sometimes a slightly longer path away from heavy traffic is worth it.

• If you're commuting regularly in heavy traffic, consider carpooling, public transit, or advocating for remote work options when possible. If you employ people who can work from home on days with poor air quality, please think big picture and let them work remotely.

Double down on brain-protective habits

This is where your holistic health practices shine! When we can't eliminate every risk factor, we can strengthen our resilience:

• Movement: Keep prioritizing exercise, even if it's indoors during poor air quality days.

• Nourishment: Anti-inflammatory foods become even more important—think colorful vegetables, omega-3 rich foods, and plenty of hydration.

• Sleep: Quality rest is when our brains clear metabolic waste, crucial for long-term cognitive health.

• Stress management: Chronic stress compounds inflammation, so your meditation, breathwork, or whatever brings you peace matters more than ever.

• Blood pressure: Keep supporting healthy cardiovascular function through all your usual practices.

Your connection to the world around you

As individuals, there might not be a lot we can do to prevent the wildfires that are currently impacting our air quality. And the reality is, frequent fires might be the new normal. But that doesn’t mean we should give up on advocating for a healthier Earth. This might mean:

• Supporting public transportation initiatives

• Choosing to walk, bike, or use public transit when possible

• Supporting local businesses that prioritize sustainable practices

What’s in our sphere of control?

I don't want this information to create anxiety—that's not helpful for anyone's brain health. Instead, I invite us to see this as empowering knowledge. We're learning that protecting our cognitive future involves more than just doing crossword puzzles or taking supplements. We're discovering that true brain health is interconnected with environmental health, community health, and the daily choices we make about how and where we move our bodies.

Source: Long-term air pollution exposure and incident dementia: a systematic review and meta-analysis. Best Rogowski, Clare B et al. The Lancet Planetary Health, Volume 9, Issue 7, 101266