Want to improve your brain power and prevent cognitive decline? You’re not alone. Cognitive decline affects a huge chunk of the population and can significantly affect a person’s life.
Great news! You can absolutely, positively boost your brain power naturally. I’ve compiled some of the greatest strategies that you can implement to boost your brain power.
You can begin boosting your brain health today by making a few simple and easy lifestyle changes.
Tip #1 – Brain Training With Dual’n’back
If you want to improve your brain power, training your brain through brain games is a fantastic strategy.
Right out of the gate, I will say that there are a lot of unproven brain games on the market. You have to do your due diligence in finding something something that actually works.
Brain apps are great, but very few of them have published any studies on their effectiveness. It renders the effectiveness of their benefits almost meaningless if there’s no science behind it.
The only game that I’ve found that may be able to boost IQ naturally is called Dual’n’back training.
Make sure to use the link that I provide in this blog post right here.
Dual’n’back has a lot of rip-offs online where people want to profit from the word “Dual’n’back” with their own games.
I don’t know if the ripoffs’ effectiveness is the same, but I recommend only using the original version, which happens to be free anyway. No upsells whatsoever.
I first learned about Dual’n’back from the biohacker Dave Asprey. He claims to have boosted his IQ by 2.75 points per hour of Dual’n’back training!
Dual’n’back was founded by a professor of cognitive science named Suzanne Jaeggi, so it’s the only credible brain game that I know of that is based on real academia.
Tip #2 – Follow the Mediterranean Diet
One of the most powerful strategies that I’ve very found that can help you to improve your brain power is through brain food nutrition.
Did you know that approximately every 7 years, you have a new body? That’s right; your whole body is changing every day and that includes your brain.
The raw construction materials for your cells come from the food that you eat. If you eat a crappy diet, you’re building a crappy body. Vice versa, healthy food constructs new healthy cells.
One of the greatest ways to give your brain and body the raw construction materials that it needs to improve your brain power is through the Mediterranean Diet.
A significant amount of scientific literature has revealed the incredible brain-boosting effects of eating a Mediterranean-style diet.
The Mediterranean Diet includes leafy greens, low-glycemic fruits, fish, lean meats, nuts, seeds, beans, and some whole grains.
The Mediterranean diet is perfect for people who want to also prevent cognitive decline. Studies have shown that it can help prevent getting Alzheimer’s disease.
Oh, and you know what I love about the Mediterranean diet? It’s so tasty! You can make incredibly delicious desserts and meals. I love Mediterranean food!
Forget about those dumb fad diets that leave you deprived, hungry, and always punishing yourself for falling off track. The Mediterranean diet is the total opposite of a fad diet – it’s just a healthy way to eat.
A Sample Day of Eating On the Mediterranean Diet
Want to get an idea of what a day of eating looks like on the Mediterranean diet?
Here’s what a sample day of eating might look like:
Breakfast: Berry smoothie.
Lunch: Salad with mixed greens, colorful veggies, and salmon.
Dinner: Almond flour-crusted pizza topped with veggies, feta cheese, and chicken.
Dessert: Dark chocolate muffins or cookies (yes, they can really be healthy!).
If you want to learn more about the Mediterranean Diet and try out some yummy healthy recipes, check out The Mediterranean Dish. You’ll love the recipes!
Tip #3 – Learn a New Language
According to the University of Cambridge, learning a new language is one of the best activities that you can do to boost your brain power.
Learning a language is not only super fun but can physically change the brain for the better.
I’ve noticed that whenever I’m learning a new language, my brain just seems to function on a much higher level. I tend to think sharper, get more creative, and formulate sentences easier.
One study showed that bilingual adults have more increased white matter integrity than adults who only know one language.
People who learn a language force their brains to develop more neurons and dendrites – the connections between neurons.
Tips to Start Learning a New Language:
- Pick a language that you will use (through travel, a spouse, etc.)
- Add it to your morning ritual.
- Use a fun language app like Pimsleur or Rosetta Stone.
- Learn in a way that matches your learning style (e.g. visual or auditory).
Tip #4 – Get Your Beauty Sleep
If you have a hard time getting your valuable beauty sleep, you’re not alone. Approximately one in three adults don’t get a good night’s sleep!
I really believe that our society makes it difficult for us to get a good night’s sleep. Think about it: technology, social media, and mental health issues. The list goes on and on!
As someone who has struggled with insomnia on and off for most of my life, I can tell you that there is light on the other side (pun not intended).
In Case You Think You Sleep Just Fine
If you have an easy time falling asleep, that doesn’t necessarily mean that you got a good quality sleep. Many people sleep 8 hours, but their quality of sleep is horrible.
Other people sleep for 6 or 7 hours and are fully refreshed and energized.
Quality sleep is far more important than the duration of sleep.
Your Brain Suffers From Poor Sleep
Good quality sleep is a non-negotiable if you want to improve your brain power.
You can do everything right and live a very healthy lifestyle, but if you’re not sleeping well, it almost renders healthy habits meaningless for brain health and health in general.
Here’s how why quality sleep is vital for good brain health:
- Your glymphatic system detoxes waste matter from your brain while you sleep.
- I consolidate what you’ve learned into your long-term memory.
- It increases your creativity, learning abilities, and overall brain performance.
- Quality sleep is crucial for the development of the brain in childhood and early adulthood.
- It’s important for emotional regulation (e.g. preventing mood swings).
How to Optimize Your Sleep
The great thing about optimizing your sleep is that it’s easy. You don’t have to overhaul your sleep habits in one day. Just focus on improving it one day at a time.
Here are some ways to optimize your sleep:
- Go to bed at the same time every day.
- Don’t eat sugar or load up on carbs before bedtime.
- Optimize your sleep environment by making it cool, calm, and dark.
- Don’t go overboard on daytime naps.
- Jot down your thoughts before bedtime to reduce overthinking.
Tip #5 – Aerobic Exercise
Movement is the miracle drug that boosts both your mood and brain power. You can improve your brain power just by having fun and doing an aerobic exercise that you like.
Just as you build your muscles through strength training, you need to build up your grey matter through aerobic exercise.
What counts as aerobic exercise? In a nutshell, it’s any activity where you have a little trouble breathing but can still talk. Think dancing or running.
And by the way, aerobic exercise is also one of the best medicines for your overall health.
While there isn’t a guaranteed way to 100% prevent dementia and other cognitive diseases, aerobic exercise is one of the best things that you can do to prevent it.
What is the recommended amount of time to do aerobic exercise each week? Aim for at least 30 minutes, 5 days per week.
That might sound like a lot, but you can do hobbies that you like to get in your aerobics. Don’t think of it as “time to get in my cardio” but just enjoy moving your body.
Fun Ways to Get In Your Aerobics
You don’t have to go on long runs or bike rides to get in your aerobic exercise unless that’s what you prefer.
I’m not a runner by any means (other than sprinting). It’s not my thing. My aerobic exercise of choice is to go on a moderately intense power walk every morning. I do it for 30 minutes.
Here are some fun ideas for you to get in your aerobics:
- Go on a power walk and listen to audiobooks or music.
- Go to dancing classes.
- Do martial arts and beat up a punching bag.
- Run with your dog.
- Do some kayaking.
- Swim at the lake.
The possibilities are endless! Pick something that’s fun for you that doesn’t feel like a workout.
Tip #6 – Learn a Musical Instrument
One of the best ways to improve your brain power and keep your grey matter young and sharp is to learn a musical instrument.
While listening to music is great, research has shown that being a musical creator has more benefits for your noggin.
Not only is learning a musical instrument good for your brain, but it’s energizing and fun.
Playing an instrument is amazing because it engages your entire nervous system. Your brain and body go in sync during musical creation.
And by the way, if you’re a senior, it is never too late to learn a musical instrument. Virtually every age can experience cognitive benefits through playing an instrument.
Tip #7 – Meditation & Mindfulness
Who would have thought that an ancient practice would turn out to be one of the best things that you can do to improve your brainpower?
What started about 2,600 years ago as a Buddhist practice has now been popularized by the mainstream, especially in the academic world.
With so many clicks, buzzes, and devices in our world, we’re being pulled into the past and future all the time.
Becoming more present is more of a must than ever before.
Have you ever noticed in documentaries how happy tribal people around the world seem? I really think that part of the reason why is because their lack of technology and social media forces them to be more mindful.
Here are some of the cognitive benefits of meditation that research has shown:
- Reduces rumination – the continuous stream of negative thoughts.
- Reduces overall stress.
- Boosts your working memory.
- Increases concentration and focus.
- Increase cognitive flexibility (ability to handle daily stresses).
The list goes on and on! It seems like every day there’s new mounting evidence that show the benefits of meditation and mindfulness.
How to do mindfulness and meditation every day? There are countless ideas, so do something that you enjoy.
I like to switch up my meditation practice. I used to use the Headspace app – my favorite meditation app. Right now, I’ve been focusing on doing deep breathing while walking.
Being mindful doesn’t mean that you have to sit for an hour and be still. Be present during a walk, get in nature, walk on the beach, use an app, or whatever else works best for you.
Tip #8 – Watch Your Blood Sugar
The human brain is very busy and uses up more energy than any other organ. Because the brain is abundant in neurons, it needs constant fuel 24/7.
While glucose is the primary fuel of your brain, too much of it is damaging.
According to Dr. Joel Fuhrman, sugar robs your brain of power and affects the reward center of the brain in a very addictive way.
The good news is people can reverse the negative effects of sugar on the brain. Sugar addicts, there is still hope! But don’t wait until it’s too late.
In contrast, sugar is linked to mental health disorders, such as depression. Sugar is just plain bad. It not only robs the brain of its full potential but its victims people unhappy and irritable.
Imagine a drug that made you fat, stupid, and miserable. That drug exists. It’s called sugar.
Here’s some tips for ditching the sugars:
- Gradually eat less each day.
- Eat healthy, satisfying desserts sweetened with stevia or other healthy sweeteners.
- Don’t replace sugar with high-glycemic foods.
- Drink plenty of clean filtered water.
- Eat plenty of healthy fats, clean protein, and load up on veggies.
Tip #9 – Drink Coffee
I respect the fact that not everybody is a coffee drinker, so feel free to skip this section. With that said, coffee boasts incredible benefits for both short-term and long-term health.
Here’s how coffee can help to improve your brain power:
- It’s loaded with powerful polyphenol antioxidants.
- Blocks adenosine – the chemical that makes you sleepy.
- Increases brain processing abilities through entropy.
- May improve learning abilities.
Remember not to abuse coffee and avoid drinking it pot by pot. Limit yourself to 400 mg or less per day (1-4 cups) and don’t drink past 2 PM.
If coffee ain’t your thing, try out some brain-boosting teas.
Tip #10 – Eat Reishi Mushrooms
Reishi mushrooms are large, shiny mushrooms that come from Asia. They have a long history that goes back to ancient times and were long touted for their health benefits – long before health science came out.
The mushroom can be taken in a powder, pill, or food form. The suggested dose is 1.5 to 9 grams per day.
While not all of the proposed benefits of reishi mushrooms have been proven, science has shown their health benefits.
Here are a few benefits of reishi mushrooms.
- Can help lower blood sugar (good for the brain).
- High antioxidant activity that prevents cellular damage.
- May reduce depression and tiredness.
- It’s a natural mood booster and stress reliever.
There can be a downside to consuming reishi mushrooms with some people, you don’t want to consume too many.
Make sure to get help from a health professional to find the right amount to take and to make sure that it’s right for you.
Recap
There you have it! 10 tips to improve your brain power! I’m still working on implementing all of these tips, but what I’ve implemented so far has been a game changer.
Good brain health is crucial for emotional healing, energy, and living an extraordinary life.
Let me know in the comments below which tip helps you the most!
Disclaimer: Any information in this blog post is not meant to replace the guidance of a medical professional.