Whether you want to give your brain a boost to perform at the next exam, or you just want to do your best to prevent diseases that can attack the brain, there are specific methods to boost your brainpower.
Steps
Part 1 of 2: Temporarily Increase Your Intellectual Abilities
Step 1. Brainstorm, it can give your mind the boost it needs to get to work
This is a great warm-up exercise before you jump into the main activity, like writing a report or studying for an exam. It also often helps to increase creativity.
If you're writing an essay or a report, jot down some ideas on the subject before you start writing. You don't have to use everything that comes to your mind in your work. Brainstorming will simply help you get your brain moving
Step 2. Breathe deeply
Deep breaths help increase blood flow and oxygen levels and in doing so your brain will function better. Doing 10-15 minutes of deep breathing every day helps in the long run, but taking a few deep breaths especially before and during the study session (or even during the exam) not only helps the brain receive more blood and oxygen, it lowers anxiety levels too and this also helps your mind to function better.
When you breathe make sure you do it deeply. Imagine a balloon inflating, first your navel, then your chest, and finally your neck. When you exhale it will go in the opposite direction: neck, chest and navel
Step 3. Drink green tea
The American Journal of Clinical Nutrition says drinking at least five cups of green tea a day can decrease the risk of psychological distress by 20%. It also gives you a good boost, like caffeine, to help your brain stay active all day.
Step 4. Take a break
A good way to keep your brain charged is to take a break. You can surf the web for 15 minutes or do something else for a while, to distract your mind.
It's a good idea not to stay focused on one thing for more than an hour before moving on to something else for a while. If you don't finish what you are doing in an hour, you can continue later
Step 5. Laugh
People often say that laughing is the best medicine, but it also stimulates different areas of the brain allowing you to think more freely and freely. Laughter is also a natural anti-stress and stress inhibits and limits intellectual abilities.
Remember to laugh, especially before a major exam or writing that final essay. Put a funny wallpaper on your PC, or write down some jokes to keep on your desk or where you study. Reread them every now and then, to stimulate a laugh
Part 2 of 2: Increasing Your Intellectual Abilities in the Long Term
Step 1. Eat foods that stimulate the mind
There are several foods that can stimulate your brainpower. Of course, there are also foods that do the opposite, such as those rich in sugar and refined carbohydrates, "junk food" and sugary drinks, all of which annihilate the mental processes and make you feel sleepy and poorly concentrated.
- Try foods rich in omega-3 fatty acids such as walnuts and salmon (beware of the latter, eat little as it may contain mercury), or ground flaxseed, pumpkin, red or pinto beans, broccoli, pumpkin seeds and soy beans. Omega-3 fatty acids improve blood circulation and the functions of neurotransmitters, which help the brain process and think.
- Foods rich in magnesium are important (such as chickpeas) because they aid in the transmission of messages in the brain.
- Scientists linked a blueberry-rich diet to faster learning ability, clearer thoughts, and better memory.
- Choline, found in vegetables such as broccoli and cauliflower, has the power to aid in the production of new brain cells, and to maintain intelligence in older individuals for longer.
- Complex carbohydrates give the brain and body energy for longer periods. Try to eat foods like whole-grain bread and rice, oats, high-fiber cereals, lentils, and beans.
Step 2. Get enough sleep
When you don't get enough sleep, all brain activity suffers. Creativity, reasoning, cognitive functions, problem solving, memory, all these functions are linked to sleep. Sleep is mostly necessary for memory, so be sure to go through the stages of deeper sleep to allow your memory to process data.
- Turn off any electronic devices at least 30 minutes before going to sleep. This means cell phone, computer, iPod etc. Otherwise your brain will be over-stimulated as you try to sleep and you will struggle to fall asleep and go through the necessary stages of sleep.
- Adults should sleep at least 8 hours.
Step 3. Get enough exercise
Exercise can do things like improve the oxygen supply to the brain, which in turn helps it to think and function better. It also releases substances that improve mood and protect brain cells. Scientists have found that exercising actually increases the production of neurons in the brain.
Dance and martial arts are particularly suitable for improving your intellectual abilities, as they stimulate a wide range of brain systems, such as organization, coordination, planning and judgment. You have to move your body (different parts of the body, too) to the beat of the music
Step 4. Start meditating
Meditating, especially mindful meditation, can help the mind work better and not follow certain negative patterns. Meditation reduces stress (helping the brain to work better) and increases memory.
- Find a place to sit quietly, even if it's just for 15 minutes. Focus on your breath. As you breathe, repeat to yourself "Breathe in, breathe out". Whenever your mind wanders, gently bring it back to the breath. As you improve with meditation, notice what's going on around you, feel the sun on your face, the singing of birds or the noise of cars outside, or the smell of the pasta your roommate is cooking.
- You can also do mindfulness activities when you are in the shower for example, focusing on the flowing water, the scent of the shampoo and so on. This will help your mind stay active and strengthen your awareness of the moment.
Step 5. Stay hydrated
Being well hydrated is essential as the brain is made up of 80% water. It won't work as well if you aren't. So make sure you drink at least 8 glasses of water throughout the day.
You can also drink fruit or vegetable juice. Polyphenols, the antioxidants in frits and vegetables, protect brain cells from deterioration and keep your brain at the highest levels of function
Step 6. Reduce Stress
Chronic stress can destroy brain cells and damage the hippocampus, which is the part of the brain that helps recover memories and create new ones. Managing stress well is a very important thing to learn, since it is impossible to completely eliminate it from life.
- Meditation is the key to managing stress, even if it only takes up 5 or 10 minutes of your day, it will be of great help.
- Breathing deeply also helps, as it will quickly relieve stress and lower anxiety levels.
Step 7. Learn something new
Learning something new trains the brain in the same way it trains the body to improve strength and endurance. If you limit yourself to the things you know well, the brain will not develop and grow.
- Learning a new language stimulates many parts of the brain and helps create new mental patterns. It takes mental effort and will help to increase basic knowledge.
- You can learn to cook, knit, play a new instrument or juggle. As long as you have fun and learn new things your brain will be happy and work better!
- Interest is a fundamental part of the learning process and to keep the brain healthy with all its capabilities. If you enjoy what you do, you are more likely to continue to be involved and to learn.
