From Fast Company
It’s probably no surprise to you that exercise, nutrition, and caffeine can have a significant impact on your brain health. You’ve probably read many articles giving you advice on how they can help your mind. You might even have adopted a habit or two.
But while certain practices seem productive in theory, they’re more likely to hamper your brain function rather than boost it. Here are 5 of those common habits, and what you can do instead:
URBAN JOGGING OR CITY CYCLING
Whenever I see joggers on city pavements, I want to stop them and tell them to stay away from the roadside and head to the gym. This is because although cardiovascular exercise is a great way to boost alertness, mood, and learning, inhaling polluted air means you may cancel out much of the benefit. Particulate matter from car exhaust is terrible for the brain–it can lead to neuroinflammation and cognitive decline.
When you inhale polluted air, it reduces levels of BDNF in the brain. BDNF is a protein that enhances brain plasticity–which improves cognition and memory performance. One study looked at BDNF levels among cyclists who rode in heavy traffic and found that the exercise led to no increase in BDNF at all.
The best alternative for urban dwellers is to head to an indoor gym–but if you don’t want to give up your outdoor run, download an air-quality app and check your route before a ride or a run. There are lots to choose from, including Air Matters, Air Visual App, and Breezometer. You can also just avoid major roads altogether, and jog on woodland trails or in park interiors instead, away from traffic and fumes.