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Last Updated on December 11, 2020

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

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 March 18, 2021

7 Best Brain Supplements that Actually Work

7 Best Brain Supplements that Actually Work

As important as it is to look after our body, it’s also important for us to be looking after our own mental health. Doing daily exercises, eating plant-based or organic meals, amongst other activities are a good way of promoting our brain health. But for many other people, they feel that they can be getting more out of it.

There is a tonne of top brain supplements available for you to look out for. With plenty of brain supplements available on the market, we wanted to pick out the ideal supplements for you to purchase. As such, the ones we recommend offer the following:

  • Nootropics – Every one of these supplements is a nootropic, meaning that they are drugs that have a track record of improving cognitive function.
  • Science-backed – One of the big problems with brain supplements is that there is no oversight. The best memory supplements, therefore, are the ones that have been researched and have studies to support the use of them.
  • Price vs. Value – All of these nootropics are able to work on various parts of the brain, offering plenty of value at a reasonable price. They’re one of the best memory supplements and can stave off age-related brain problems such as Alzheimer’s and dementia.

Below is a list of the best brain supplements to improve your memory, sharpen your focus and grow your brain further.

1. Blended Vitamin & Mineral

When it comes to supplements, it’s hard to find a supplement that offers a blend of vitamins spread over many vitamins. This isn’t the case when you’re purchasing from the Infuel brand. Infuel Focus Boost offers a great blend of vitamins and essential nutrients that can help in whatever you hope to achieve.

The vitamins, which include Vitamin A, B complex, C and D, that Infuel Focus Boost provides will allow you to stay focused and sharp throughout the day. You’ll also find that your energy levels, memory retention and overall clarity will be increased with this brain supplement.

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2. Fish Oil

Another one of the best memory supplements to consider is fish oil supplements. Fish oil supplements provide a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

These types of omega-3 fatty acids have been tested thoroughly and have been linked to several types of health benefits. One such improvement is brain health.[1]

Out of the various supplements available, Nature’s Bounty is an ideal pick. They are softgels which means your body will be able to absorb all the nutrients. The company also prioritizes purity so you can expect no filler or unnecessary ingredients in these pills. Paired with the fact they are trusted by wellness experts is enough to say this is a quality brand.

3. Resveratrol

Resveratrol is a type of antioxidant that occurs naturally in the skin of purple and red fruits such as grapes and other berries. You can also find this in red wine, chocolate and peanuts.

Even though you could get resveratrol from those sources, health experts still recommend supplements to ensure you get higher doses of it. Studies show that taking resveratrol is able to prevent the deterioration of the hippocampus,[2] the part that is connected to our memory.

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One brand that caught our attention for providing this supplement is Toniiq. The company takes pride in their 600mg capsules providing the highest quality of resveratrol you can find. Better yet, they are ethically sourced and cultivated using an extraction process that ensures a 98% purity. While it’s not 100%, it’s a big stretch as other brands that produce resveratrol tend to contain 50% or less purity.

4. Phosphatidylserine

Also known as phospholipid, it’s a type of fat that our own brain has right now. That said, because our brain will deteriorate with age, taking supplements of this type can actually help in preserving the health of our brain.[3] By preserving your brain, you’ll be able to keep up with typical brain functions as you would normally.

Out of the various best memory supplements available, Double Wood’s phosphatidylserine was a notable one. It’s made in the USA and tested for purity. It’s non-GMO, soy-based, and the capsule is gelatin.

5. Acetyl-L-Carnitine

Acetyl-L-Carnitine is an amino acid that our body produces ourselves. But like many supplements on this list, boosting its production with a supplement has proven to be beneficial for us. In this case, this is one of the ideal focus supplements to go for as studies show taking these supplements to boost focus, improve memory and slow down age-related memory loss.[4]

Out of the various top brain supplements available, our pick is the NaturaLife Labs supplements. They are GMO Free, and Vegan friendly. Beyond that, these supplements are highly potent at 1500mg. It’s also made 100% pure acetyl-l-carnitine so you shouldn’t expect fillers or binders when taking them.

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6. Ginkgo Biloba

You probably haven’t heard about Ginkgo Biloba much because it’s actually a herbal supplement that stems from the tree of the same name.

Think of it as a supplement hidden in plain sight as it’s incredibly popular amongst people who look past the unique name and figure out what it does. Research shows, taking these supplements increases blood flow to the brain which in turn improves brain functions of the brain.[5]

Nature’s Bounty offers these top brain supplements too and is a great brand to purchase from. Similar to what’s mentioned above with the previous supplements, these are pure and high-quality supplements.

7. Creatine

Creatine is the last on our list and is something that you might be familiar with. After all, it’s commonly found in protein powders, meats, fish, and eggs too. Creatine is also found in our own bodies and plays an important role in our energy levels and metabolism.

That said, not every person is big on eating those kinds of foods. As such, supplements provide a good way to get the creatine your body needs. Not only does creatine help with energy levels, but also sharpen our brain – namely an improved memory and thinking skills.

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You can look to protein powder for creatine, but you can also consider capsules as well. With capsules, you don’t have to think much about adding liquids. Optimum Nutrition’s Creatine capsules are a notable option as they provide 2.5 grams of pure creatine per serving. They’re also easy to swallow making it an ideal supplement to try out.

Bottom Line

When looking for brain-boosting supplements, you don’t have to look far. Paying attention to your diet can help you out in keeping up your brain functionality.

However, adding one or two of these supplements into your daily supplement routine would help you in boosting your brain functionality, memory, and stave off the various age-related brain problems.

Featured photo credit: Sharon McCutcheon via unsplash.com

Reference

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