Do you want to learn new things faster and remember them better? Do you want to enhance your mental abilities and increase your intelligence? If so, you might be interested in some simple habits that can help you achieve these goals.
According to experts and research, there are many ways to stimulate your brain and improve your cognitive performance. Here are five of them that you can easily adopt in your routine:
1. Exercise regularly
Exercise is not only beneficial for your physical health, but also for your brain. When you exercise, you improve blood flow and oxygen to your brain, which helps it function better. You also promote the growth of new brain cells and connections, which improve your memory and learning abilities.
A 2018 study found that light exercise enhances activity in the hippocampus, which is involved in memory. It also improves the connection between the hippocampus and other brain regions that regulate memory. A 2014 study also found that exercise enlarges the volume of the hippocampus.
To enjoy the cognitive benefits of exercise, it’s important to do it regularly. The good news is that you don’t have to exercise intensely to reap the benefits. Beginner-friendly exercise ideas include:
- walking
- yoga
- hiking
- bodyweight workouts
2. Get enough sleep
Sleep is also vital for supporting optimal cognitive function. When you sleep, your brain strengthens memories you created throughout the day. It also boosts your brain’s ability to learn new information when you wake up.
In fact, adequate sleep is so important that a 2019 study found that even mild sleep deprivation adversely affects working memory.
To get enough sleep, you should aim for at least seven hours of quality sleep per night. You can improve your sleep quality by:
- following a regular sleep schedule
- avoiding caffeine and alcohol before bed
- limiting screen time before bed
- creating a comfortable and dark sleeping environment
3. Meditate
Another way to become smarter is to practice meditation. Meditation is a form of mental training that helps you focus your attention, calm your mind, and reduce stress. It also has positive effects on your brain structure and function.
In an older 2010 study, meditation was linked to better executive functioning and working memory. These effects were observed after just four days of meditation. A 2019 study found similar results. After participants completed eight weeks of 13-minute guided meditation sessions, their attention, recognition ability, and working memory improved.
There are many ways to meditate. You can:
- use meditation apps
- listen to guided meditation videos
- attend a meditation class
4. Drink coffee
Coffee is not only a tasty beverage, but also a brain booster. Coffee contains caffeine, which is a stimulant that blocks adenosine, a brain chemical that stops the release of stimulatory substances in your brain.
Caffeine can improve your alertness, attention, mood, and reaction time. It can also enhance your memory and learning abilities by increasing the activity of neurotransmitters such as dopamine and acetylcholine.
However, moderation is key when it comes to coffee consumption. Too much caffeine can cause anxiety, insomnia, jitteriness, and headaches. The optimal dose of caffeine varies from person to person, but generally speaking, you should limit yourself to no more than four cups of coffee per day.
5. Read
Reading is one of the best ways to expand your knowledge, vocabulary, and skills. Reading also stimulates your brain in various ways. When you read, you reflect, analyze, concentrate, and imagine. You also expose yourself to new perspectives and ideas.
Reading can improve your crystallized intelligence, which refers to your vocabulary, knowledge, and skills. It can also improve your fluid intelligence, which refers to your ability to reason and think abstractly.
To make reading a habit, you should:
- choose books or articles that interest you
- set aside sometime every day for reading
- use a Kindle or an app to access books easily
Conclusion
Becoming smarter doesn’t have to be hard or boring. By practicing these five habits every day, you can enhance your brain power and enjoy the benefits of being more intelligent.
