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Last Updated on December 11, 2020

This Is How You Can Raise Your IQ And Improve Your Memory

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This Is How You Can Raise Your IQ And Improve Your Memory

Many traditional theorists on intelligence hold that there are limits set by biology on IQ and memory.  However, modern psychologists have shown with published research that IQ can be raised (see Cassidy, Roche & Hayes, 2011) and that these IQ rises are permanent (Roche, Cassidy &Stewart, 2013).  We also know that memory is an essential component of intellectual functioning and that this too can be improved (see Jaeggi et al., 2008).  These studies show that IQ score no longer has to refer to a number that limits us.  Rather, it can be seen simply as a starting point for us to continuously increase our intellectual skill sets for meaningful gains in all avenues of life. Below are 7 ways to raise your IQ and 5 ways to improve your memory.

7 Ways to Raise Your IQ

1. Improve your relational skills

Psychologists have also discovered that there is a strong correlation between relational skills and IQ scores (O’Hora, Pelaez & Barnes-Holmes; 2005, O’Toole & Barnes-Holmes;2009, Cassidy, Roche & Hayes; 2011, Roche, Cassidy & Stewart; 2013).  Importantly, we also know that relational skills can be taught.  So improving your relational skills will in turn increase your IQ score.  Relational skills are simply the understanding of a handful of mathematical relationships between concepts or objects such as things are the same as other things, more or less than other things, opposite to other things, and so on.  They also include relationships like before and after or that one thing is contained by another.  Moreover, having a strong handle on the relationships between and among other things has been shown to enhance thinking and problem solving skills. In fact, these relational skills are now being called the building blocks of intelligence by psychologists in the field of Relational Frame Theory.

2. Enrich your language

It is commonly accepted that coming from a language rich environment will increase a person’s intellectual acumen.  But I’ll bet you didn’t know that for those that do not come from such an environment, you can read widely to increase your vocabulary and make up for that “deficit” in your natural environment.  Research indicates that having a strong understanding of language will help you with many cognitive tasks and indeed with everyday life. Increasing your vocabulary by reading will increase your understanding of language in a more general sense. Also, keep a good dictionary. When you come across words that you do not know or are not familiar with, don’t be afraid to “look it up”.

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3. Eat healthy food and get regular vigorous exercise

It might seem like every self help guru today is telling us to exercise and eat right.  But did you know that this advice is now widely supported by scientific research?  Indeed there is an ever growing body of evidence suggesting that people who have healthy diets and those that engage in regular vigorous exercise have higher IQ scores and better memories. Researchers at Boston University School of Medicine have recently published that physical activity is highly beneficial for brain health and cognition (2013). There are also many specific foods that play a role in having a healthy diet and will in turn raise IQ.  For example, scientists know that vegetables, such as broccoli, spinach, tomatoes, some berries and the omega 3 oils found in oily fish improve memory and overall brain functioning (Roche, 2014) as do green teas and protein in general.  Protein contains high levels of amino acids, such as tyrosine, which in turn causes neurons to produce the very important neurotransmitters norepinephrine and dopamine, which are associated with mental alertness.  (see, Roche, 2014 for more).  Diet and exercise are not just important for the health of your body. They are also vital for the health of your brain.

4. Appeal to the experts

Sometimes you cannot find the answers to the questions in your mind on the Internet or from reference books, When that happens, it’s time to ask the experts.  Just make sure that the experts you are asking are actually informed and knowledgeable sources.  There is a great deal of information out there that is simply incorrect, so always look for scientific evidence backing up any “facts”.

5. Have a growth mindset

It is a relatively recent discovery that your mindset matters not just on an emotional level, but also on a physiological level.  Believing that you can learn more will enhance your performance in any learning environment. Persisting with tasks even when they are difficult will help you to get to the finish line.

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6. Do brain training

While I always caution people to avoid pseudoscientists and charlatans, there are brain training programs and techniques on the market that have been shown in published scientific research to improve your memory (e.g., the n-back procedure) and to raise your IQ (e.g., relational skills training).

7. Step outside your comfort zone

Research shows that we can increase our brain’s functioning by pushing ourselves to learn things that are outside of our current skill set.  So learn to play music, to dance or try out a new language.  The important thing is that you are exercising your brain in a new way and thus expanding your brain’s neural networks.  Keeping your brain fit and active is especially important as you enter older adulthood.

5 Ways to Improve Your Memory

1. Practice

Once you have basic understanding of a topic in place, you will need to rehearse the information to “make it stick”. The old adage “practice makes perfect” still applies when you are trying to remember new things.  If you want to make information come to mind automatically, you need to rehearse it regularly.  Then you will be able to produce it quickly when you need to, whether that be for school, for your career or even for social reasons.

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2. Engage meaningfully with important content matter

In 1972, Psychologists Craik and Lockhart found that the more attention we pay to the meaning of what we see and hear, the better we will remember it.  In other words, memory is a function of how effortful and meaningful initial encoding was.  So if you process novel information at a deeper level, you will be better able to later recall that information.  Understanding aids memory and it will be harder to remember things if you are merely rote learning without fully comprehending the material.

3. Use visual imagery

There are many different ways that you can use visual imagery as a memory aid.  We’ve all heard of using mind maps where we imagine a map of the information or a tree with the branches that stem out each holding an important and relevant fact.  People might also find it useful to imagine a cloakroom with all of the pegs holding a piece of information.  So whichever method you prefer, the key point is that you visualize the information as you study it so that you can later recall it with greater ease.

4. Use acronyms

Back when we were all youngsters, a teacher or parent likely taught us to use acronyms and my guess is that most of us still remember some version of this, “My Very Educated Mother Just Served Us Nine Pizzas” (Mercury Venus Earth Mars Jupiter Saturn Uranus Neptune Pluto). See??  It still works. You can also use this if you are trying to remember names at a conference (e.g., Black boots Brenda or Bushy eyebrows Earl).

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5. Pay attention to beginnings and endings

Research indicates that we remember more at the beginning and end of learning periods. This does not mean we zone out in the middle of a lecture, seminar or continuing professional development day, but be aware of your own optimal memory times.  Listen up for the introductions and conclusions and don’t be afraid to ask a teacher or a boss to summarize the main points again at the end of a lesson.

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Published on August 9, 2021

12 Best Brain Foods To Help You Focus Like A Laser

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12 Best Brain Foods To Help You Focus Like A Laser

Do you ever feel like your brain can function better than it is currently? Have you ever had moments of laser sharp focus and wished they stayed with you forever?

We have all had those moments where we found ourselves being super productive and having lengthened periods of concentration and focused attention, and if there was a way we could make such kind of mental state a permanent state for us, we would definitely go for it.

And while we cannot make the state come back and stick with us forever in just an instant, there is a way we can slowly cultivate it in our lives in the long term.

One of these ways is by being keen on eating brain boosting foods. Some foods enhance the regions of the brain that are linked to concentration, focus, reasoning, thinking abilities, and overall brain health. By eating these foods regularly, you can also improve your brain function and slowly work to a healthy and well performing brain.

Let’s take a closer look at the 12 best brain foods to take to boost your focus and overall mental health.

1. Coffee

Coffee is among the most popular beverages that sharpen your focus and increase productivity. Millions of people across the world rely on it to help them through demanding tasks at work and assignments at school.

The reason why coffee has proven to be effective over the years is due to the two components in it that largely enhance the brain.

These components are antioxidants and caffeine.

Antioxidants help with protecting the brain from common mental health conditions such as stroke, Parkinson’s disease, cognitive decline and Alzheimer’s disease.[1][2]

Caffeine, on the other hand, is responsible for influencing the brain in various positive ways including blocking out a brain chemical called Adenosine that makes you want to sleep and increasing the levels of serotonin neurotransmitters which in turn boosts your mood, increase your level of alertness and concentration.[3][4][5][6]

However, it is important to note that taking coffee with moderation is the way to make the most of it. If you take more than 4 cups a day, you might be setting yourself up for the nasty side effects that come with it which are restlessness and inability to sleep.[7]

Striking a good balance between coffee and other beverages will help you avoid the chances of experiencing the side effects. You can try drinking coffee only on those days you want to tackle tedious tasks, and only when you are working on them to maximize its effects in your life.

2. Fatty Fish

When the words fatty fish are mentioned, you naturally direct your attention to salmon, pollack, cod, sardines, mackerel and tuna.

These contain omega 3 fatty acids, which are known to help with improving learning abilities and memory, not to mention helping with building nerve and brain cells.[8][9][10][11]

Improved cognitive performance brought about by omega 3 fatty acids can be attributed to the fact that they help increase flow of blood in the brain. [12]

Also, when it comes to general mental health, eating oily or fatty fish helps to delay the mental decline that comes with age, as well as depression and reduce learning problems. [13] [14]

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Omega 3 has also been associated with the lowering of the protein called Beta-amyloid in the brain that is responsible for forming destructive clamps in people who struggle with Alzheimer’s.[15]

You are encouraged to add fatty fish to your eating plan and consider having it often.

Also, if you would like to obtain omega 3 fatty acids without having to feel like you have to eat fish every time, you can use other alternatives such as walnuts, flaxseeds and avocados. They are also good sources of omega 3.

3. Maca

Maca is a plant from Peru that is grown in Central Andes and has been cultivated a little over 2000 years now. Its scientific name is Lepidium meyenii and is used as a foodstuff as well as a medicinal plant.

It is said to bring about many health benefits including boosting learning abilities and memory, improving mood, increasing energy levels and endurance, improving sexual health in men, and regulating blood pressure.[16]

When it comes to the mental health benefits, Peruvian natives in the Central Andes attribute their children’s good academic performance to regular use of maca.[17]

While there are different varieties of maca, studies have found that the black variety is the one that shows strong effects on mental health improvement, and both hydroalcoholic maca extract and boiled aqueous maca extract have the same effect on the brain.[18]

Scientific studies on maca are still in their infancy and the cause of the effects that it has shown are not yet fully established. However, it is suggested that Macamides, which are maca compounds, might be behind its potency.[19]

You can add maca to your smoothies, energy bars, oatmeal, and any baked foods to enjoy its benefits.

4. Green Tea

Green tea is another known stimulant that helps you remain alert. It contains two compounds that go a long way in influencing the brain.[20]

First, it contains caffeine which accounts for the alertness.

Although coffee contains a much higher quantity of caffeine than green tea, the latter is found suitable to use for those who prefer a well toned effect of caffeine.

Caffeine helps with regulating neurotransmitters like norepinephrine, dopamine and adenosine, as earlier mentioned, that helps with keeping you awake and in good balance in terms of moods and brain function.[21][22]

Second, it contains. L-theanine.

L-theanine is an amino acid that can cross the blood-brain barrier and into the brain which then promotes increase in GABA (Gamma aminobutyric acid) which promotes relaxation.[23][24][25]

It also increases the alpha waves in the brain which are responsible for the calm, conscious and relaxed mental state.

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When L-theanine and caffeine are combined, they both have a much powerful effect, and this explains why taking green tea for many people has been found more rewarding than coffee.

L-theanine has also been linked to other mental health benefits such as improving memory and protection from mental illnesses like Parkinson’s and Alzheimer’s.[26][27]

Taking green tea in the morning and just before going for a physical exercise helps.

5. Green Leafy Vegetables

Greens are packed with nutrients that enhance the brain in great ways. Broccoli, Swiss chards, kales, dandelion greens, collards and spinach are among the vegetables that have high nutritional value that make them useful for brain health.

Broccoli, for instance, has antioxidants and Vitamin K, among other plant compounds that contribute to better memory, anti-inflammatory effects and brain protection benefits.[28][29][30]

Kale is heavily packed with nutrients like Vitamin A, B6, C, K, potassium, manganese, copper and calcium that promote brain development, slowing cognitive decline caused by age, depression and even various health conditions like Alzheimer’s.[31][32][33][34]

Generally, leafy vegetables contain a variety of nutrients including vitamins, minerals and antioxidants that elevate various regions of the brain that are associated with memory, alertness, processing of information and overall brain health.

Working with delicious green smoothies and recipes that use a lot of greens will largely contribute to a better functioning brain.

6. Dark Chocolate

Other than the sweet taste, dark chocolate also boosts your brain.

It contains three compounds that make this possible, which are, caffeine, antioxidants and flavonoids.

Since we have already seen that caffeine offers the stimulating effects that keep you alert and antioxidants help with keeping mental illnesses and cognitive decline at bay, let’s take a closer look at flavonoids.

Flavonoids are micronutrients that reduce neuroinflammation, protect neurons from neurotoxin-based injury and are potentially effective in enhancing learning, cognitive performance and memory.[35][36] [37]

Studies have also revealed that dark chocolate brings about a positive feeling.[38]

Dark chocolate contains cacao, which is often referred to as cocoa. Aiming to eat dark chocolate that carries more than 70% cocoa ensures that you get optimal benefits from it.

7. Nuts

Nuts such as walnuts, cashew nuts, hazelnuts, pecans, to name a few, contain several brain improving nutrients.

They come with the popular antioxidant, Vitamin E, that protects the brain cells and cell membranes from oxidative stress and damage by free radicals.[39][40][41]

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Long term consumption of nuts has contributed to a sharper memory, better academic performance and lower risks of getting mental illnesses too.[42][43]

They have also shown abilities to improve the factors that account for good heart and brain health.

All nuts have their nutritional benefits but you are encouraged to eat walnuts more as they have a much higher value due to the presence of high levels of alpha-linolenic acid, which is a type of omega 3 fatty acid.

8. Avocado

Avocado is surprisingly a berry, and it is referred to as a big berry.

Although it hasn’t been fully studied yet, it is believed to carry vitamins B5, B6, C, E and K. Also, it comes with folate and potassium.

There are also low amounts of other nutrients including copper, phosphorus, magnesium, zinc, manganese, and iron that are present in it.

Moreover, it contains a monounsaturated fatty acid called Oleic acid, which is part of what makes olive oil good to use. This fatty acid is known to have many benefits, some of which are lowering inflammation, and brain development.[44]

Adding it to your recipes or making smoothies, and regularly eating it together with your favorite fruits will help you take advantage of its nutritional value.

9. Eggs

There are 4 micronutrients in eggs that give the brain an extra edge, folate, choline, vitamin B6 and B12.

Folate helps to slow down the mental decline that comes with age.[45]

Choline is used by the body to increases the levels of a neurotransmitter known as Acetylcholine that is associated with memory, mental function and moods.[46][47][48]

The yolk of an egg is where the choline micronutrient is in high quantities, and people who desire to increase their choline levels in the body are encouraged to focus on that part.

Vitamin B6 brings down the high levels of an amino acid called Homocysteine in the blood that causes depression and other psychiatric issues.

It also plays the role of increasing the levels of neurotransmitters like GABA (Gamma-aminobutyric acid), serotonin and dopamine, which modulate emotions.

Vitamin B12 also helps with reducing the symptoms of depression as well as preventing losing neurons that in turn cause poor memory.[49]

10. Citrus Fruits

Citrus fruits are categorized into lemons (which include meyer lemons and eureka lemons), sweet oranges (which include blood orange, Valencia, cara cara and navel), limes (which include kaffir, Persian and key lime), mandarin (which include tangelo, tangor, satsuma and clementine), grapefruit (which include ruby red, white and oroblanco) and others such as yuzu, sudachi, citron and pomelos.

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They have the B vitamins as well as Vitamin C, copper, phosphorus, potassium, and magnesium. There are also lots of varieties of carotenoids, essential oils and flavonoids present in citrus fruits.

On top of that, they are also known to possess antioxidating and anti-inflammatory effects.

Vitamin C reduces inflammation, offers protection to neurons from oxidative stress, modulates neurotransmission (communication between neurons), and also influences neuronal development.[50]

Some of the minerals in citrus fruits have been found to reduce symptoms of depression in women.[51]

They have also been associated with influencing communication through the nerves and regulating neurotransmitters.[52]

The flavanoids protect the nervous system from damage through the anti-inflammatory effects they have. And this helps to keep mental health conditions like Parkinson’s and Alzheimer’s away.[53][54]

11. Turmeric

Turmeric is a spice we add to our foods to make it delicious that also does a bit of magic to our brains.

Curcumin is a primary active component in turmeric that easily passes the blood brain barrier.

It brings about anti-inflammatory and antioxidant effects that drag along the benefits of improved memory, promoting growth of new brain cells and managing moods.[55][56]

Also, it has shown potential to handle Alzheimer’s diseases, although it has not been fully confirmed as reliable treatment.[57][58]

12. Beetroots

Beetroots which are commonly referred to as beets are also great brain enhancers.

They can help prevent mental decline that is associated with poor blood flow to the brain. They have nitrates that encourage blood vessel dilation that then allow more blood and oxygen to flow to the brain, and thus enhance its functions.[59]

More specifically, they improve flow of blood to a part of the brain known as the frontal lobe.

This is a region that is linked to higher cognitive functions including concentration and attention, problem solving, reasoning and judgment, motor function, impulse control, memory, social interaction and emotions.

Conclusion

There you go, the best brain foods that you should make your closest friends.

You should aim to have them often if you would like to see an improvement in your brain function in the coming months. Looking for recipes that use the foods mentioned above as ingredients and adding them to your recipe book is a good place to start.

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Also, mixing them up with the foods you like eating goes a long way in not only making sure that you are minding your brain health but also enjoying what you eat in the process.

Featured photo credit: Maddi Bazzocco via unsplash.com

Reference

[1] PubMed.gov: Effects of coffee/caffeine on brain health and disease: What should I tell my patients?
[2] US National Library of Medicine: Neuroprotective and Anti-inflammatory Properties of a Coffee Component in the MPTP Model of Parkinson’s Disease
[3] PubMed.gov: Effects of caffeine on mood and performance: a study of realistic consumption
[4] PubMed.gov: Caffeine and adenosine
[5] PubMed.gov: The role of adenosine in the regulation of sleep
[6] PubMed.gov: Roles of adenosine and its receptors in sleep-wake regulation
[7] US National Library of Medicine: The Safety of Ingested Caffeine: A Comprehensive Review
[8] National Center For Complimentary And Integrative Health: Omega-3 Supplements: In Depth
[9] PubMed.gov: Omega-3 Fatty Acids and their Role in Central Nervous System – A Review
[10] National Library of Medicine: A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids
[11] PubMed.gov: Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function
[12] PubMed.gov: Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT
[13] PubMed.gov: Omega-3 fatty acids and dementia
[14] PubMed.gov: Fish consumption and cognitive decline with age in a large community study
[15] Harvard Medical School: Foods linked to better brainpower
[16] US National Library of Medicine: Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study
[17] PubMed.gov: Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands
[18] PubMed.gov: Effect of three different cultivars of Lepidium meyenii (Maca) on learning and depression in ovariectomized mice
[19] US National Library of Medicine: Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands
[20] PubMed.gov: Effect of Green Tea Phytochemicals on Mood and Cognition
[21] Wiley Online Library: Adenosine, Adenosine Receptors and the Actions of Caffeine
[22] PubMed.gov: Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects
[23] PubMed.gov: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent
[24] ScienceDirect: L-theanine—a unique amino acid of green tea and its relaxation effect in humans
[25] PubMed.gov: L-theanine, a natural constituent in tea, and its effect on mental state
[26] PubMed.gov: Green tea extract enhances parieto-frontal connectivity during working memory processing
[27] PubMed.gov: Neurological mechanisms of green tea polyphenols in Alzheimer’s and Parkinson’s diseases
[28] PubMed.gov: Vitamin K status and cognitive function in healthy older adults
[29] Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults
[30] US National Library of Medicine: Assessing Competence of Broccoli Consumption on Inflammatory and Antioxidant Pathways in Restraint-Induced Models: Estimation in Rat Hippocampus and Prefrontal Cortex
[31] ScienceDaily: B vitamins and the aging brain examined
[32] PubMed.gov: The Importance of Maternal Folate Status for Brain Development and Function of Offspring
[33] PubMed.gov: Treatment of depression: time to consider folic acid and vitamin B12
[34] PNAS: Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment
[35] US National Library of Medicine: Flavonoids and brain health: multiple effects underpinned by common mechanisms
[36] Harvard Medical School: The thinking on flavonoids
[37] PubMed.gov: Epicatechin, a component of dark chocolate, enhances memory formation if applied during the memory consolidation period
[38] PubMed.gov: The sweet life: The effect of mindful chocolate consumption on mood
[39] PubMed.gov: Effects of vitamin E on cognitive performance during ageing and in Alzheimer’s disease
[40] PubMed.gov: The effect of adrenaline and of alpha- and beta-adrenergic blocking agents on ATP concentration and on incorporation of 32Pi into ATP in rat fat cells
[41] PubMed.gov: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review
[42] US National Library of Medicine: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
[43] PubMed.gov: Cognition: the new frontier for nuts and berries
[44] US National Library of Medicine: Neuroprotective effects of oleic acid in rodent models of cerebral ischaemia
[45] US National Library of Medicine: Brain foods: the effects of nutrients on brain function
[46] PubMed.gov: Choline: an essential nutrient for public health
[47] Pubmed.govThe relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
[48] NCBI: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
[49] PubMed.gov: Vitamin B-12 concentration, memory performance, and hippocampal structure in patients with mild cognitive impairment
[50] PubMed.gov: Preventive and Therapeutic Potential of Vitamin C in Mental Disorders
[51] NCBI: Association between Lower Intake of Minerals and Depressive Symptoms among Elderly Japanese Women but Not Men: Findings from Shika Study
[52] Harvard Medical School: Precious metals and other important minerals for health
[53] PubMed.gov: Role of Quercetin Benefits in Neurodegeneration
[54] PubMed.gov: Neurodegenerative Diseases: Might Citrus Flavonoids Play a Protective Role?
[55] PubMed.gov: Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial
[56] PLOS ONE: Curcumin Enhances Neurogenesis and Cognition in Aged Rats: Implications for Transcriptional Interactions Related to Growth and Synaptic Plasticity
[57] US National Library of Medicine: The effect of curcumin (turmeric) on Alzheimer’s disease: An overview
[58] NCBI: The effect of curcumin (turmeric) on Alzheimer’s disease: An overview
[59] NCBI: The Potential Benefits of Red Beetroot Supplementation in Health and Disease

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