TOP 7 TIPS TO IMPROVE HUMAN BRAIN AND INTELLIGENCE QUOTIENT

 Improving your brain capacity — including memory, focus, learning speed, and overall cognitive performance — is possible through scientifically backed strategies. Below is a deep, multi-dimensional approach grounded in neuroscience, psychology, and biology.

 1. Neuroplasticity: The Brain Can Grow and Rewire

Neuroplasticity is the brain's capacity to adapt by reorganizing its structure and functions in response to internal experience and external stimuli. This help brain to form new memory through establishing new pathway and strengthen existing's one. However, when injury occur like stroke, the brain recovers itself. That is what we call neuroplasticity.

In another words

Your brain is not fixed — it changes through experience. This is called neuroplasticity, which allows you to grow new neurons (neurogenesis) and create stronger neural connections.

How to harness it:

• Learn new skills (language, instrument, coding, chess)
• Change routines to challenge habitual thinking.
• Travel, take new routes, meet new people — novelty fuels brain rewiring

 2. Deep Learning: Strengthening Synaptic Connections.

When you engage in effortful, focused study, you strengthen connections between neurons (called long-term potentiation).

The best techniques for deep Learning (Human Learning)

a. Spaced Repetition: it is reviewing information at increasing intervals (spaced flashcard app) is most helpful. This techniques, matches your brain forgetting curve to optimize memory. 

b.Active Recall: it is actively testing yourself instead of re-reading (Test yourself, don’t just reread).

how to do this:

• read a concept, close the book, and try to recall it in your own words
•   use flashcards (e.g, Anki) and quiz yourself frequently.

c. Feynman Technique: Teach what you learned in simple terms, it forces deep understanding and reveals weak spots.

 3. Physical Exercise: Boosts Brain Function.

Exercise increases Brain-Derived Neurotrophic Factor (BDNF) — a protein that promotes neurogenesis and cognitive function. It also improves blood flow and oxygen delivery to the brain.

Best Exercises:

• Cardio (running, cycling, swimming) – boosts memory and mood

• HIIT (High-Intensity Interval Training) – supports attention and alertness

what is it: HIIT (High-Intensity Interval Training) is a way of exercising where you:

➡ Work very hard for a short time (like 20–40 seconds)

➡ Then rest or go easy for a short time (like 10–60 seconds)

➡ And repeat this pattern for a few rounds (usually 10–30 minutes total)

 Example:

Run fast for 30 seconds, Walk slowly for 30 seconds

Repeat this 10 times — that’s HIIT!

• Mind-body exercises (yoga, tai chi) – lower cortisol and improve focus

 4. Nutrition: Fuel for the Brain.

Important Nutrients:

• Omega-3 fatty acids – found in fish, walnuts, flaxseed, canola oil, soybeans, algae oil, tuna fish, salmon (essential for neuron health)
• Choline – found in eggs (boosts memory and brain development)
• Antioxidants – berries, dark chocolate, leafy greens (protect against oxidative stress)
• Complex carbs – oats, brown rice (sustain glucose for energy)

Avoid:

Sugar spikes, ultra-processed foods, alcohol in excess — they impair cognition.

 5. Sleep: The Brain’s Cleaning and Memory System

During deep sleep, the brain clears toxins via the glymphatic system and even in rapid eye movement (REM) sleep, emotional memories are processed, and creativity improves in dreaming, memory, learning and mood regulation. This REM happen in every 90minutes during each sleep cycle.so it is important in brain development, memory processing, emotional balance, creativity, and mental healthy.so avoid caffeine and alcohol and even blue light before bed.

Tips:

• Sleep 7–9 hours, ideally on a regular schedule
• Avoid screens 1 hour before bed (they disrupt melatonin)
• Keep your bedroom cool and dark

 6. Mindfulness & Meditation: Sharpen Attention and Emotional Control

it also increases gray matter in the prefrontal cortex and hippocampus, improves working memory, reduces anxiety, and enhances focus.

How to do it and when?

Mindfulness and meditation are powerful tools for calming the mind, improving focus, reducing stress, and even boosting memory and emotional control. Here's a complete, practical guide on how and when to do them effectively:

 What Is the Difference?

Mindfulness: Paying full attention to the present moment without judgment (can be done anytime).

                                                         while

Meditation: A structured practice where you train your mind (often using mindfulness).

You can practice mindfulness during daily activities, while meditation is usually done in a quiet space.

 Best Times for Meditation:

Time                                   Benefits

Morning (5–9 AM)         Clears your mind, boosts focus and mood for the day

Evening (8–10 PM) Reduces anxiety, improves sleep quality

After work or study Helps transition from stress to calm

During stress moments  short breathing meditations calm the nervous system fast

•   You can meditate once or twice daily, 5–20 minutes each session

7. Social Interaction: Brain Builds Through Relationships.

Engaging conversations improve verbal fluency, emotional intelligence, and perspective-taking.

Loneliness increases the risk of cognitive decline and Alzheimer’s

so, to avoid this loneliness effect you can Join clubs, participate in debates, engage in teamwork or teaching others.

 What Shrinks Brain Capacity (Avoid These)

• Chronic stress – kills brain cells, especially in the hippocampus
• Sleep deprivation
• Negative self-talk – limits performance and learning
• Addictions (e.g., pornography, social media, drugs)

once you try all of those steps carefully, your brain will change.so do regard to every step as you can.

for further information, guidance or assistance do not hesitate to contact us on email.

thank you for reading with us.