We often think of brain health in terms of diet, exercise, and sleep. But growing evidence shows that the spaces we live in — the air we breathe, the neighbourhoods we walk through, the amount of greenery we see — may influence our long-term cognitive wellbeing.
A recent global review published in Ageing Research Reviews analysed 54 studies examining how environmental features relate to the risk of dementia and cognitive decline. The findings are understated, yet significant.
Air Quality Matters
Fine particulate matter (PM2.5)and nitrogen dioxide (NO2) are two air pollutants strongly linked to higher dementia risk:
- A 9% increase in dementia risk was associated with higher exposure to PM2.5
- A 10% increase was found with NO2 exposure
- Living near major roads — a marker for both noise and air pollution — was also linked to a 10% higher risk
These exposures appear to contribute to low-grade inflammation and oxidative stress, both of which affect the brain over time.
The Protective Role of Green and Blue Spaces
Living near natural spaces — whether they’re parks, trees, rivers or coastlines — is associated with a measurable benefit:
- A 6% reduction in dementia risk
- Slower rates of cognitive decline across the lifespan
Access to nature may support cognitive health by encouraging movement, lowering stress, and facilitating social connection.
Design Shapes Behaviour
Neighbourhood design also matters. Walkable areas with good street connectivity and access to local shops, services and social infrastructure are associated with healthier ageing.
Environments that make walking easy and enjoyable tend to support both physical and cognitive health — often without requiring conscious effort.
Five Ways to Support Brain Health — Wherever You Are
Environmental exposures are not always easy to control, but there are meaningful ways to protect your cognitive health, even in urban or high-pollution areas.
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Move More, Every Day
Regular physical activity supports blood flow to the brain and helps maintain neural integrity. Even walking 20–30 minutes a day makes a difference.
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Eat for Cognitive Support
A Mediterranean-style diet — rich in vegetables, whole grains, olive oil, nuts and fish — offers well-established benefits for brain health.
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Stay Mentally Active
Reading, learning, creative hobbies, and cognitive games all help keep the brain adaptable and resilient.
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Maintain Social Connection
Community matters. Social isolation is a recognised risk factor for cognitive decline. Regular connection — in person or online — makes a measurable difference.
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Prioritise Restful Sleep
The brain clears toxins and consolidates memory during deep sleep. Aim for 7–8 hours of quality rest per night.
What If You Don’t Have Access to Nature?
If you live in a densely urban or high-pollution environment, there are still options:
- Bring the outside in. Add indoor plants to your living or working space. They may subtly improve air quality and mood.
- Use an air purifier. Especially those with HEPA filters, to reduce exposure to indoor pollutants.
- Explore virtual nature. Research shows that digital nature — through documentaries or immersive video — can offer some of the psychological benefits of real environments.
- Practise mindfulness. Meditation and breathwork can reduce stress and support cognitive function.
- Engage locally. Advocating for more trees, cleaner air, or a new park in your community has long-term benefits for everyone’s wellbeing.
Key Takeaway
We are shaped by more than our habits. We are shaped by where we live.
As research continues to map the intersection between environment and brain health, one idea becomes clear: the design of our surroundings plays a subtle but important role in how we think, feel, and age.
At MyGene, we believe health is always personal. Understanding your genetic profile is one part of the picture. The environment you create — both within and around you — is the other.
Interested in learning more about your cognitive health potential?
Explore our HealthSpan Programs to discover how your genes interact with lifestyle and environment. Or get in touch to discuss how we can help guide your path to better brain health.