12 Ways to Increase Brain Power and Enhance Intelligence

Increasing brain power involves a combination of mental exercises, lifestyle habits, and routines that enhance cognitive function.

All brains change with age, and so do our mental functions. Mental decline is common and one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways to help keep your brain functioning:

1. Provide mental stimulation

Through studies in mice and humans, scientists have found that mental activity can stimulate new connections between nerve cells, help the brain generate new cells, develop neurological “plasticity,” and even build a functional reserve that protects against possible future cell loss.

Any mentally stimulating activity helps develop the brain. Read a book, take a class, or try a “brain teaser” like a word puzzle or math problem. Try something that requires both manual dexterity and mental effort, like drawing, painting, or other crafts.

2. Exercise

Research shows that using your muscles can also benefit your mind. Animals that exercise regularly increase the number of tiny blood vessels that carry oxygen-rich blood to areas of the brain responsible for thinking.

Exercise also promotes the development of new nerve cells and increases the connections (synapses) between brain cells.

The result is a more efficient, flexible, and adaptable brain, which translates into improved performance in aging animals. Exercise also lowers blood pressure, improves cholesterol, balances blood sugar levels, and reduces mental stress, all of which benefit the brain and heart.

3. Improve your diet

A good diet has a positive effect on your mind and body. For example, people who follow a Mediterranean diet and eat plenty of fruits, vegetables, fish, nuts, unsaturated oils (olive oil), and plant-based protein sources are less likely to develop cognitive impairment and dementia.

4. Improve your blood pressure
High blood pressure in midlife increases your risk of cognitive decline in old age. Make lifestyle changes to keep your blood pressure as low as possible. Stay slim, exercise regularly, limit alcohol intake to two drinks per day, reduce stress, and eat right.

5. Improve blood sugar levels

Diabetes is an important risk factor for dementia. Diabetes can be prevented by eating right, exercising regularly, and staying slim. However, if blood sugar levels remain high, you will need medication to keep them under good control. 6. Improve your cholesterol levels

High LDL (“bad” cholesterol) levels are associated with an increased risk of dementia. Diet, exercise, weight management, and quitting smoking can go a long way in improving your cholesterol levels. But if you need more help, talk to your doctor about medications.

7. Consider low-dose aspirin

Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you qualify.

8. Avoid tobacco

Avoid all forms of tobacco.

9. Don’t abuse alcohol

Excessive alcohol consumption is a major risk factor for dementia. If you drink alcohol, limit yourself to two drinks a day.

10. Pay attention to your emotions

People who feel anxious, depressed, sleepless, or fatigued often perform poorly on cognitive tests. Poor outcomes do not necessarily mean you’re at higher risk for cognitive decline in later life, but good mental health and restful sleep are certainly important goals.

11. Protect your head

Moderate to severe head trauma increases the risk of cognitive impairment, even in the absence of a diagnosed concussion.

12. Build your social network

Strong social ties are associated with a lower risk of dementia, lower blood pressure, and longer life expectancy.