“Doctor, shall I do a detox?” I sometimes get this question in clinic, and I thought it’ll make a good theme for our Thursday Tips [TT] newsletter this week!

With all the detox teas and expensive supplements promising to “flush toxins,” it’s easy to miss the real environmental threats to our brain health.

Here’s something that might surprise you: the air we breathe every day could be affecting our cognitive function more than we realize.

📍Why Air Quality Matters for Your Brain

Air pollution can cross the blood-brain barrier and potentially cause inflammation.

A large-scale study from China found that long-term air pollution exposure significantly increases the risk of transitioning from stroke to dementia. For each increase in air pollution score, there was a 38% higher risk of developing dementia after having a stroke.

US research tracking over 2 million people found that for every increase in fine particulate matter (PM2.5) exposure over 5 years, there was a 6% increased risk of developing dementia. What’s particularly concerning? These effects occurred even at pollution levels below current safety standards.

Another study examining brain tissue after death found that people with higher exposure to traffic-related air pollution had more amyloid plaques in their brains – the hallmark of Alzheimer’s disease.

The good news? We can take action to breathe cleaner air and protect our brains.

📍3 Ways to Clear the Air for Better Brain Health

🌟1️⃣ Create Your Indoor Oasis

NASA’s famous Clean Air Study found that common houseplants can remove volatile organic pollutants like benzene, formaldehyde, and trichloroethylene from indoor air.

Top brain-friendly plants to try: Snake plant (perfect for bedrooms as it releases oxygen at night), Peace lily (removes ammonia and formaldehyde), Spider plant (battles carbon monoxide), or Chinese evergreen (high oxygen output).

NASA recommended at least one plant per 100 square feet for air purifying benefits.

Bonus: plants also act as natural humidifiers and can boost your mood!

🌟2️⃣ Choose Your Outdoor Environment Wisely

When possible, spend time in greener areas – trees and plants naturally filter air pollution.

Studies show that living near green spaces is associated with better cognitive function and reduced dementia risk.

Even a 10-minute walk in a park exposes you to cleaner air than busy streets.

If you live in a polluted area, time your outdoor exercise for early morning when pollution levels are typically lower, or choose routes away from heavy traffic.

Consider air quality apps to check pollution levels before heading out for walks or exercise – just like checking the weather!

🌟3️⃣ Be Part of the Solution

Small changes in how we move around can collectively make a big difference to air quality.

Walk or cycle for short trips when possible – every car journey avoided reduces emissions for everyone in your community.

If driving, avoid idling your engine (turning off your car when stopped for more than 30 seconds helps reduce local pollution).

Support local initiatives for cleaner transport, bike lanes, or tree planting – these community efforts create cleaner air for everyone’s brain health.

Even carpooling occasionally or combining errands into one trip makes a difference!

📍Try This:

This week, pick up one air-purifying plant for your home and take one walk in the greenest area near you. Notice how you feel breathing that cleaner air!

📍Question for you today

Which of these three air-clearing strategies feels most doable for you to start with this week?

Wishing you fresh air and clear thinking,

Dr Sui Wong

PS – I’d love to hear from you directly, about what you enjoy about the weekly Thursday Tips, i.e. what I should continue writing about, and also what topics/questions would you like me to cover?

PPS – Next week, I’ll share the surprising places toxins hide in our water and food – and simple swaps to protect your brain health. Stay tuned!

*References: PMID 38169700, 37578757, 38382009, NASA Clean Air Study, https://ntrs.nasa.gov/citations/19930072988 ;

Dr Sui Wong

Registered Address: 95 High Street HA8 7DB, United Kingdom. http://www.drsuiwongmd.com

Books: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health

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