1. Engaging in mental exercises regularly is one way to help prevent cognitive decline.
Engaging your brain on a regular basis can improve cognitive functions thereby:
Puzzles and Brain Games: There exist activities like Sudoku, chess, and crosswords that develop problem-solving skills as well as cognitive flexibility.
Acquiring New Skills: Learning new skills like playing a musical instrument or mastering a language has the capacity to increase brain plasticity and IQ.
2. Physical Exercise: This can include walking, running, swimming, dancing or any other form of physical activity. Trautsch, Jan and Wilde (2009) defined physical exercise as an activity that requires a person to undertake an intentional (conscious) effort to use certain body muscles in order to achieve weight reduction.
Getting physically active, you are able to make the brain work better so that you can stay focused and productive.
Aerobic Exercises: Running, swimming, and cycling do increase blood flow to the brain which in turn help boost memory and executive function.
Strength Training: Recent research has shown that resistance training can enhance cognition like attention, reasoning, and memory.
3. Adequate Sleep: Lack of sleep is a key cause of stress in many adults nowadays, yet a lot do not observe the simple requirement of getting enough sleep every night.
Saying that sleep is a cognitive health panacea is the same as saying that you will never get sick if you eat an apple a day.
Even though sleep is supposed to last for 7-9 hours to help in reinforcing the memory, increasing problem solving skills and overall brain functions.
Sleep Hygiene: Along with going to bed at regular time and keeping a bedtime routine, it is also important to maintain a good electro/ sleep environment for you to be able to operate mentally at your peak.
4. Healthy Diet: It is obvious that healthy diet includes. Nutrition is indeed a key factor in the proper functioning of the brain and so also forms an integral part of its overall health.
Omega-3 Fatty Acids: Represented in fish, nuts, and seeds these fats provide the basic requirement for brain functioning and cognitive activities.
Antioxidants and Vitamins: By eating fruits, vegetables, and whole grains you get the vitamins which will prevent damage to brain cells and can help improve cognitive functions.
5. Mindfulness and Stress Reduction: Mindfulness is more than just being aware of your environment in the present moment. It includes recognizing the interwoven nature of experience, developing a calm heart, and entertaining kindness towards yourself without repudiation.
Mindful practice and stress reduction, which result in improved cognitive skills are addressed.
Meditation: One study has found that people who meditate regularly have more gray matter in their brain which results in better memory, mood control and executive function.
The first technique that will be discussed is
Stress Management: This cognitive behavioral technique suggests that doing yoga, deep breathing and progressive muscle relaxation can help you to decrease the cortisol levels which in turn may affect your cognitive functioning.
Literally adopting and making these rules part of your lifestyle, you will definitely experience significant improvements in your reasoning skills and general cognitive functions. These strategies are rational, since they are based on the results of the psychological research and offer an effective way of increasing one’s IQ level. Get used to these habits in your daily life and you will see how fast your brain power and solving problems improve.