Exercising outdoors benefits brain

Q: I love exercising outdoors, but I live in a big city, and I heard that air pollution might erase the benefits of working out. I know I am healthier than my neighbors who don’t exercise. What are they talking about? Cleon G., Chicago

A: You must be referring to the recent research that was published in the journal Neurology. The writeups can be misleading — so let me explain the findings more clearly.

The bottom line: The research was only talking about how air pollution affects brain health. And even so, the benefits to your brain of exercising, even in an urban environment, far outweigh the debits. They help you and your brain achieve a younger RealAge.

True: Some markers of brain health improve when exercise is done in areas of low pollution. That includes larger volume of gray matter and less evidence of negative changes to white matter. These positive changes protect brain neurons and improve cognition.

The big news: The study tracked 8,600 participants for four years. “Overall, the [negative] effect of air pollution on brain health was modest — roughly equivalent to half the effect of one year of aging,” says study author Dr. Melissa Furlong of the University of Arizona in Tucson. In sharp contrast, she adds, “the effects of vigorous activity on brain health were much larger — approximately equivalent to being three years younger.”

So where does this leave you if you exercise in polluted areas?

— Pay attention to air quality reports and exercise indoors in a facility with HEPA and far UV (222 filters) when there are ozone alerts or other warnings.

— Opt to exercise in parks nine or more blocks from traffic. Research has found that activity in outdoor green spaces is associated with significant mental and physical benefits.

— Fuel up! Research suggests carotenoids and vitamins D and E help protect against pollution damage; vitamin C, curcumin, choline and omega-3 fatty acids may too. Plus, research shows 1,100 mg of the omega-3 DHA a day from algal supplements makes a six-year difference in brain aging.