10 Science-Backed Habits to Boost Your Intelligence and Brainpower

In the quest to enhance intelligence and brainpower, leading researchers and health experts have identified key habits that significantly impact cognitive function.

Here is a rundown of ten scientifically proven practices that can help you sharpen your mind:

1. Regular Physical Exercise

Cardiovascular exercises, like running and cycling, increase the heart rate which promotes blood flow to the brain and encourages the growth of new brain cells. Dr. John Ratey, associate clinical professor of psychiatry at Harvard Medical School, emphasises the role of exercise in enhancing intelligence and brainpower, citing its ability to improve memory and thinking skills through the production of growth factors, proteins that aid in the health and development of neurons.

2. Mindful Meditation

Practices like mindfulness and meditation have been shown to increase gray matter density in the brain, which enhances areas responsible for memory, learning, and emotional regulation. A study published in the journal Psychiatry Research demonstrated that meditation leads to changes in brain regions involved in memory, sense of self, empathy, and stress.

3. Adequate Sleep

Neuroscientists like Matthew Walker, Professor of Neuroscience and Psychology at the University of California, Berkeley, have found that sleep not only clears “brain waste” but also consolidates memory and aids learning. Regular, high-quality sleep promotes cognitive longevity and protects against age-related cognitive decline.

4. Nutritious Diet

The MIND diet, combining the Mediterranean diet and the DASH diet, focuses on plant-based foods and healthy fats, like olive oil, and limits red meat, sweets, and fried foods. Research has linked this diet to a slower rate of cognitive decline and a reduced risk of Alzheimer’s disease.

5. Continuous Learning

Engaging in lifelong learning and cognitive training exercises strengthens the brain. According to neuroscientists, challenging the brain with new activities helps build new brain cells and strengthen connections between them.

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6. Social Engagement

Social interactions stimulate our brains – studies have shown that having a rich social life is linked to better brain health. Psychologist Susan Pinker, in her book “The Village Effect” points out that direct person-to-person contact triggers parts of our nervous system that release a “cocktail” of neurotransmitters tasked with regulating stress and anxiety.

7. Hydration

Dehydration can affect cognitive function and the ability to make decisions. Studies show that even mild dehydration can impair short-term memory function and the recall of long-term memory.

8. Reducing Sugar Intake

High levels of sugar in the diet can lead to reduced brain volume, particularly in areas responsible for short-term memory, says Dr. Ilene Ruhoy, a neurologist. Limiting sugar can help maintain brain structure and function.

9. Brain-Boosting Supplements

Certain supplements like omega-3 fatty acids, B vitamins, and antioxidants are known to enhance cognitive function. These compounds support memory and can even reduce the risk of dementia.

10. Stress Management

Chronic stress can damage brain cells and disrupt the creation of new memories. Engaging in stress-reduction techniques such as yoga, deep-breathing exercises, and spending time in nature can protect the brain from the harmful effects of stress over time.

Incorporating these habits can not only enhance your current intelligence and brainpower level but also protect your brain health in the future, providing a solid foundation for mental acuity and overall well-being.