Author: Ralph

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Air Pollution Impairs Your Mind

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On June 7th, 2023, New Yorkers woke up to an unfamiliar scene: an orange-colored sky above New York City’s skyscrapers. New York Times reported that this was the historically worst air pollution in NYC. Other parts of the United States are experiencing similar air pollution due to the forest fires in Canada. Today, we will explore how exposure to air pollution could affect our cognitive health.

What is the Cause of Air Pollution?

The current air pollution was caused by forest fires in British Columbia and Alberta in the west side of Canada and Quebec on the east side of Canada, moving south towards the United States. Half of the forest fires are caused by humans, while the other half are ignited by lightning strikes. According to the Wall Street Journal, May of 2023 was the hottest May in British Columbia and Alberta.

Other types of air pollution include smog (a form of air pollution when combusted fossil fuels react with sunlight), pollen/mold (exposed within a residential apartment/house), and asbestos.

What Is In the Air Pollution?

Such wild forest fires produce gaseous pollutants (such as carbon monoxide), hazardous air pollutants (HAPs) (such as polycyclic aromatic hydrocarbons [PAHs]), water vapor, and particle pollution. Particle pollution is a term used to describe a mixture of solid and liquid droplets suspended in the air.

According to the United States Environmental Protection Agency, particles in particle pollution can be made up of different elements, such as biological materials (e.g., pollen and mold spores), acids (e.g., sulfuric acid), inorganic compounds (e.g., ammonium sulfate, ammonium nitrate, and sodium chloride), organic chemicals, soot, and metals.

You will often see in news articles notations such as PM10 or PM2.5. PM10 means particulate matter 10 micrometers or less in diameter, PM2.5 is particulate matter 2.5 micrometers or less in diameter. PM2.5 is generally described as fine particles. AQI is another acronym that is often used to indicate air pollution level. AQI stands for Air Quality Index. It was a range of values. For example, good air quality AQI ranges from 0 to 50, moderate air quality ranges between 51 and 100, and unhealthy for sensitive groups ranges between 101 and 150. There are more ranges with higher AQI values.

What are the Effects of Air Pollution on Cognitive Health?

A 2014 study conducted by Columbia University researchers showed that when pregnant mothers are exposured to PAHs (Polycyclic Aromatic Hydrocarbons), the likelihood of the child developing Attention-deficit/hyperactivity disorder increased. A 2022 study in China showed similar results. Other types of disorders due to prenatal exposures to air pollution include lower birth weight, smaller brain size, autism spectrum disorder, and lower IQ score.

For older adults, exposure to air pollution may lead to cognitive decline, neurodegenerative diseases, and osteoporosis. Following about 4000 people from 1978 to 2018, a 2021 study found that higher 10-year average exposure to air pollution increases the risk of all types of dementia. Another study published in 2020 followed about 60 million people from 2000 to 2016 and found increased likelihood of having a Parkinson’s disease or Alzheimer’s disease among those who had a higher exposure to air pollution. A 2023 study found that postmenstrual women who were exposed to air pollution were more likely to have osteoporosis.

A 2020 study cites multiple studies to explain why air pollution might be associated with cognitive decline. The authors explain that proteins such as Tau and beta-amyloid deposits in the brain, which have been found to be associated with neurodegenerative diseases, are also linked to hypertension and other cardiovascular diseases. Cardiovascular diseases, in turn, are associated with stroke and cerebrovascular diseases. The author suggests that air pollutants such as nitrogen oxide and ozone may cause inflammation in the brain and cause cognitive impairment and neurodegenerative diseases. A 2014 study showed an association between exposure to nitrogen oxide and cognitive impairment among older adults in Los Angeles, California.

Exposure to air pollution may vary depending on the neighborhood socioeconomic status. A 2022 study that followed 12,000 participants for more than 50 years showed that living in a lower neighborhood socioeconomic status could increase the likelihood of cognitive impairment. A 2022 study with Chinese Health and Retirement Longitudinal Study between 2011 and 2015 found small effect of air pollution on cognitive decline.

If you would like to learn more about the effects of air pollution on your health, please feel free to visit the National Institute of Environmental Health Sciences’s web page.

What Can We Do to Prevent/Mitigate Exposure to Air Pollution?

In order to check the air quality in your area, you can utilize tools like the EPA’s air pollution monitor, AirNow. You can stay indoors, where the central air system has a higher quality air filters such as High Efficiency Particulate Air (HEPA) filter.

  • Use electrostatic air cleaner: it works with static electricity to charge particles inside the air purifier, which can attract those charged particles to the sides of the internal filtration system and remove from the air.
  • Use portable filter-based air cleaners: these air cleaners can remove bacteria, viruses, and air pollutants. New York Times has a great list of air cleaner recommendations.
  • Avoid outdoors activities: in order to reduce the chance of inhaling air pollutants, avoid rigorous outdoors activities such as running and biking. Also, try to avoid traffic, which may have higher concentration of air pollutants.
  • Wear KN/N95 masks: wearing masks can reduce air pollutant inhalation like carbon monoxide.

A 2020 study showed that consuming omega-3-rich foods can have protective effect against brain shrinkage among older women.

Summary

We looked into what are components of air pollution. We then explored what could be health effects of inhaling air pollutants. Although it is unfortunate that there is limited activities we can do to immediately reduce the air pollution, we can take steps to prevent deteriorative health effects. If you have health concerns, please contant your physicians for concrete evidence and detail of your care.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician

Vampire

RalphLeave a comment

I can’t recall when it all started
to enjoy biting another
and to be bitten.
All I did was to walk the walk
that was dark when it was dark
and walk the bright one when it was bright
yet there’s that lingering feeling
as if my hands are not clean before this meal.

언제부터인지는 기억이 나지 않는다.
서로를 물어 뜯고
물어 뜯기는걸 즐기게 되었는지는.
어두울 때는 어두운 길을 걷고
밝을 때는 밝은 길을 걸었을 뿐인데
걷고 난 후엔 무엇인가 바뀐 느낌이
식사전 손씻지 않은 찝찝함처럼 있다.

6.7.2023

Cognitive Benefit of Dark Chocolate

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Today we will explore the benefits of eating dark chocolates! Dark chocolates are not just delicacies but also abundant with nutrition beneficial for our health. In this blog post, we will explore the cognitive benefits of eating dark chocolates!

  1. What’s the Benefit of Eating Dark Chocolates?
  2. What Is In the Dark Chocolate?
  3. Is There Heavy Metal in Dark Chocolates?
  4. Summary

What’s the Benefit of Eating Dark Chocolates?

Have you realized that the higher number of chocolates consumed in a country is correlated with the higher number of Nobel laureates? Of course, this is based on a study demonstrating correlation is not equivalent to causation (i.e., a country that is consuming more dark chocolate does not cause the country to produce more Nobel laureates; it happens to be that countries that are consuming more dark chocolates happened to have more Nobel laureates). But in all seriousness, some studies investigated the effects of consuming more dark chocolates.

Elizabeth Mostofsky from Harvard School of Public Health reported in 2017 that moderate chocolate intake could lower the risk of heart arrhythmias. Atrial fibrillation, one of the most common types of heart arrhythmias, is said to be associated with a higher risk of cognitive decline, dementia, and stroke.

A 2022 Japanese study found that consuming 5 pieces of dark chocolate (635mg of cocoa polyphenol) per day for 28 days led to an increased volume of gray matter in the brain (measured via MRI), improved memory and executive function, and reduced fatigue.

A 2017 systematic review paper pointed out that consuming dark chocolate after a sleep disturbance may help with cognitive function and executive performance.

What Is In the Dark Chocolate?

One of the most commonly studied components of dark chocolate is the flavonoids – a type of chemicals naturally found in plants – that contain molecules such as catechin, epicatechin, and procyanidins, which help the cardiovascular system by lowering cholesterol, reducing inflammation, and preventing blood clots. Nitric oxides, produced from the stimulation of endothelial tissues by the flavonoids, can produce effects of lowering LDL and reducing blood pressure. Studies also show improved brain blood flow, oxygen levels, and nerve function with the consumption of cocoa drinks. Our previous post about blueberries discussed how flavonoids can produce effects on neuroplasticity, cognitive decline, and improvement of cognitive functions.

Along with flavonoids, in a 100-gram (3.5 ounces) bar of 70-85% dark chocolates, there are:

  • Micronutrients:
    • 85% of the daily value for manganese
    • 196% of the daily value of copper
    • 57% of the daily value of magnesium
    • 66% of the daily value of iron
    • a small amount of potassium, phosphorus, zinc, and selenium
  • Stimulants:
    • A small amount of caffeine and theobromine
  • Fatty acids:
    • Oleic acids, stearic acids, palmitic acids (good for the heart)

Is There Heavy Metal in Dark Chocolates?

Before you head over to the closest supermarket nearby to buy your stash of dark chocolate, there is something you know about recent findings about dark chocolates. There have been reports of dark chocolates contaminated with cadmium and lead – heavy metals unhealthy for you – due to polluted soil from which cacao trees are harvested and processed. Harvard Health Publishing of Harvard Medical School recommends consuming less than an ounce per day to avoid exceeding the maximum dose for at least one of the heavy metals (0.5 mcg for lead, 4.1 mcg for cadmium). The list of popular chocolate brands that contain either lead or cadmium can be found on this Consumer Reports website.

Summary

Today we explore cardiovascular and cognitive benefits of consuming dark chocolates. We also explored what is included in dark chocolates and found recent findings of heavy metals in dark chocolates. We hope that this post has helped you understand better what is included in the dark chocolate and what are risk/benefit of consuming it. If you have any health concerns with regard to consuming chocolates, please contact your physician.

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician

How to Improve Social Skills

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Have you had a moment when watching a drama series or a movie you realize that most of the common misunderstandings and conflicts happen because of a lack of social skills? Have you also resonated with such conflicts because of your similar personal conflict? And have you wondered how you can improve your social skills? We feel the same! In this post, we will explore ways to improve our social skills.

Continue reading “How to Improve Social Skills” →

Cognitive Benefits of Computer Games

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I am sure you have heard many parental figures scolding their children for playing too many video/computer games. But have you considered there could be cognitive benefits to playing computer games? In this post, we will explore online-based simulation programs like computer games or electronic cognitive simulations to see the benefits of playing them.

  1. What Are Online Cognitive Stimulation Programs?
  2. What about computer games for cognitive improvement?
  3. So Is Playing a Computer Game Helpful to Improve Our Cognitive Function Level?

What Are Online Cognitive Stimulation Programs?

Cognitive stimulation therapy is a non-medical treatment involving group activities to stimulate memory and language use for older adults at risk of cognitive decline. Several studies have found cognitive stimulation therapy effective in improving the quality of life for older adults with mild-to-moderate dementia. It can also improve language function, but limited evidence shows that it can improve memory or a sense of orientation. Online cognitive stimulation programs became more available during COVID-19 for older adults with difficulty walking.

One example of such clinical cognitive stimulation therapy adopted into the online platform is virtual cognitive stimulation therapy, which is conducted over a video conference platform, using similar interactive activities such as group songs, comparing images of faces, and bingo for individuals with dementia and their caregiver from countries such as Brazil, India, and Ireland. A 2022 study indicates that while there is an advantage to using virtual cognitive stimulation therapy compared to in-person cognitive stimulation therapy, it may not be as effective as in-person cognitive stimulation therapy. A 2017 study found that a computerized cognitive stimulation program for older adults with mild cognitive impairment did not improve cognitive or psychosocial functions.

What about computer games for cognitive improvement?

What about computer games for cognitive improvement? A 2020 study conducted a randomized trial on 3-month use of AquaSnap, a cognitive training videogame developed to improve cognitive function from MyCQ.  It involves using attention, working memory, episodic memory, executive function, and processing speed. The study found improvement in cognitive functions over time. A 2018 study evaluating the effect of playing a football video game among women has found improved cognitive performance and lower cortisol levels. However, we should be careful not to say that this improvement is because of the game’s impact on brain changes. A 2014 study cautions attributing better performance on cognitive tests to neurophysiological changes may be difficult because behavioral effects may have similar effects on cognitive performance. A 2018 study found that depending on the computer game we play, we may experience different influences on cognitive function levels and physiological stress levels.

So Is Playing a Computer Game Helpful to Improve Our Cognitive Function Level?

Through our exploration of the literature on the effects of computer games on cognitive function, we found evidence for both arguments that it may or may not improve cognitive function levels. We also found literature that suggests improvement in cognitive performance may depend on the type of computer game. We will leave you with a qualitative study conducted in 2010 looking at the effect of playing Nintendo Wii on two elderly women who have mild cognitive impairment. The authors also cite previous studies, so please check them out!

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.

Cognitive Benefits of Physical Exercise

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Physical exercise has many benefits: losing weight, maintaining health, and preventing diseases from a sedentary lifestyle. Did you realize that you can also have cognitive benefits from regular physical exercise? In this post, we will explore ways physical exercise can improve cognition.

  1. What are the Benefits of Physical Exercise?
  2. How Does Physical Exercise Increase Cognitive Function?
  3. Other Benefits of Physical Exercise
  4. What are the Types of Physical Exercise?
  5. How to do Physical Exercise?
  6. Summary

What are the Benefits of Physical Exercise?

A 2018 systematic review cites studies that found improvement in cognitive functioning. Wait, but do you know what “cognitive functioning” means? The word “cognitive function” is used frequently in psychology literature when we talk about psychological benefits. So what is it? American Psychological Association defines it as “the performance of the mental processes of perception, learning, memory, understanding, awareness, reasoning, judgment, intuition, and language.” It’s the brain’s capacity to learn, memorize, do daily activities, and pay attention.

The cited studies in the systematic review found improvement in memory, decision-making, and paying attention. Among children, those who exercise were more likely to have better academic achievement, such as verbal and arithmetic tests, compared to those who do not regularly exercise. Children with ADHD who had regular exercise had improved decision-making ability than those who did not exercise. For older adults, incorporating regular physical exercise up to middle life provides the most protective effect against cognitive decline due to natural aging. A 2015 study suggests that older adults vulnerable to cognitive impairment may benefit from combining cognitive training and exercises. Regular physical exercise may reduce the risk of dementia and Alzheimer’s disease and improve quality of life.

How Does Physical Exercise Increase Cognitive Function?

So how does regularly going out to exercise improve the brain’s capacity to learn and remember? The 2018 systematic review shows that regular physical exercise led to neuroplasticity, the capacity of neurons in the brain to change their connections. Authors cited a number of studies showing physical exercise increasing gray matter volume and reducing damage in the gray matter in frontal and hippocampal regions.

Physical exercise also increases blood flow, brings more nutrition (such as oxygen and energy from glucose and triglyceride breakdowns) to the brain, and stimulates the release of peripheral brain-derived neurotrophic factor (BDNF), which regulates the creation of synapses (neuron connection) and synaptic plasticity underlying learning. Changes in neurotransmitters, such as serotonin and endorphins, are cited as contributors to improved cognitive function as well.

Other Benefits of Physical Exercise

Physical exercise can also improve the sense of self-competency, self-efficacy, and self-esteem. This could help create positive social interactions and opportunities, possibly preventing cognitive decline. A 2023 study points out that social isolation, loneliness, and depression may be associated with cognitive decline. According to the 2018 systematic review, regular physical exercise can reduce depression and anxiety compared to those who do not exercise regularly.

It can also reduce unhealthy behaviors like smoking cigarettes, drinking alcohol, and gambling. These beneficial effects may last to even the next generation. The systematic review cites studies investigating epigenetic changes due to regular exercise, in which gene expression is regulated to give lasting cognitive benefit through increasing gene expression that produces proteins associated with memory and learning.

What are the Types of Physical Exercise?

Now that you may be interested in applying regular physical exercise to your daily life, you may wonder, “What type of physical exercise is good for me?” Factors to consider when choosing a physical exercise are intensity, frequency, duration, and whether you do it alone or in a group.

  • Aerobic exercises (exercises with intense oxygen usage) usually last long, with adjustable intensity. Typical aerobic exercises include jogging, running, cycling, and swimming.
    • Acute aerobic exercise: enhances mood and cognitive function (usually small effect)
    • Chronic aerobic exercise: increases neuroplasticity, and cognitive function (memory/decision-making), prevents neurodegeneration, and decreases anxiety and depression.
  • Anaerobic exercises (exercises with less oxygen usage) usually have high intensity and short duration. It does not use the energy created by the breathing system but instead uses energy stored in your muscles.
    • While some studies suggest improvement of mood with anaerobic exercises, a limited amount of studies suggest improvement of cognitive function with anaerobic exercises.
    • A 2017 study comparing anaerobic exercise against aerobic exercise among college-aged students found that there are no significant benefits found with anaerobic exercise but modest improvement with aerobic exercises.

How to do Physical Exercise?

So what kind of physical exercise should we do to improve our cognitive function level? Harvard Health Blog of Harvard Medical School recommends aerobic exercises such as running and cycling that can increase oxygen transported to the brain through the blood system. Other recommended forms of exercise include yoga and tai chi, although there is less evidence of improving cognitive functions. It cites the CDC’s recommendation of targeting at least 30 minutes of daily exercise five days a week.

American College of Cardiology 3 steps of planning exercise for those wanting to exercise.

  1. Plan your 3 “E”s
    • Energy: you should start exercising when you feel you have enough energy. If you just ate a meal, wait at least 1 hour before your exercise starts.
    • Environment: if you exercise outside, extreme temperatures should be avoided (>85’F or <32’F). Wear supportive footwear!
    • Effort: try starting with a comfortable level where you can carry on a conversation.
  2. Plan your exercise Type, Frequency, Intensity, and Duration.
    • Type: start with a warm-up with slow pace walking/biking and end with a cool-down with similar intensity. Stretch major muscle groups (hamstrings, calves, and Achilles tendons) for 20-30 seconds.
    • Frequency: you can exercise as short as 5 minutes daily and increase it to 5 times per week of 30-minute exercises.
    • Intensity: start with fairly light intensity and increase to a more intense level, then cool down to fairly light intensity again.
    • Duration: you can start with as short as 5 minutes, then increase to 30 minutes daily.
  3. Keeping your Motivation
    • Doing exercise in groups could help you keep accountable for your exercise goals. You can visualize the end result of your exercise. Try to recall all the benefits we discussed in this post!

Summary

Physical exercise can help improve mood, learning and prevent unhealthy behaviors. Simple steps can be taken to gain the advantage of these exercises, especially aerobic exercises. We also explore how exercise leads to biological changes that improve our cognitive function. We hope that this has helped you motivate exercise more!

Disclaimer: This web post is for information purposes. If you have medical needs, please contact your primary care physician.