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https://www.jyoungblood.com/ – It’s common to think of intelligence as something that you’re simply born with. Some people, after all, make being smart look effortless.

Intelligence isn’t a set trait, though. It’s a changeable, flexible ability to learn and stimulate your brain that can improve over time. The key is to practice lifestyle habits that support and protect your brain.

Practicing certain lifestyle habits may help improve your overall intelligence, which includes two types:

• Crystallized intelligence. This refers to your vocabulary, knowledge, and skills. Crystallized intelligence typically increases as you get older.
• Fluid intelligence. Also known as fluid reasoning, fluid intelligence is your ability to reason and think abstractly.

Read on to learn what science has to say about the different ways you may be able to boost both your crystallized and fluid intelligence.

1. Exercise regularly

Staying physically active is one of the best ways to improve brain functioning.

According to a 2018 studyTrusted Source, light exercise promotes activity in the hippocampus, which is involved in memory. It also enhances the connection between the hippocampus and other brain regions that regulate memory.

A 2014 studyTrusted Source also found that exercise increases the volume of the hippocampus. The authors of the study speculated that aerobic activity promotes the growth of neurons, which boosts brain structure and function.

To enjoy the cognitive benefits of exercise, it’s important to do it regularly. The good news is that you don’t have to exercise vigorously to reap the benefits.

Beginner-friendly exercise ideas include:

• walking
• yoga
• hiking
• bodyweight workouts

2. Get enough sleep

Sleep is also essential for supporting optimal cognitive function. When you sleep, your brain consolidates memories you created throughout the day. It also enhances your brain’s ability to learn new information when you wake up.

In fact, adequate sleep is so important that a 2019 studyTrusted Source
found that even mild sleep deprivation negatively influences working memory.

3. Meditate

Another way to become smarter is to practice meditation.

In an older 2010 study, meditation was associated with better executive functioning and working memory. These effects were observed after just four days of meditation.

A 2019 studyTrusted Source found similar results. After participants completed 8 weeks of 13-minute guided meditation sessions, their attention, recognition ability, and working memory increased. The participants’ anxiety and mood also improved.

The researchers speculated that these cognitive effects were due to the emotional benefits of meditation.

There are many ways to meditate. You can:

• use meditation apps
• listen to guided meditation videos
• attend a meditation class

4. Drink coffee

Adenosine is a brain chemical that stops the release of stimulatory substances in your brain. However, the caffeine in coffee blocks adenosine, which allows these substances to give you a boost of energy. This could help promote learning and mental performance.

A 2014 studyTrusted Source also determined that caffeine intake can enhance attention, which may help you stay focused, and better able to take in new information.

It’s best to consume coffee in moderation, though. Drinking too much caffeine can increase anxiety and make you jittery.

5. Drink green tea

Sipping on green tea can also support your brain function. Some of these effects are due to the caffeine in green tea, which is present in small amounts. Green tea is also rich in a chemical called epigallocatechin gallate (EGCG).

According to a 2019 reviewTrusted Source, EGCG may facilitate the growth of the axons and dendrites in neurons. Axons and dendrites make it possible for neurons to communicate and complete cognitive tasks.

Additionally, a 2017 reviewTrusted Source concluded that green tea increases attention and working memory. This is likely due to the combination of beneficial components in green tea, rather than a single substance.

6. Eat nutrient-rich foods

Another way to boost your brain health is to eat foods with nutrients that support brain function. This includes foods rich in omega-3 fatty acids, flavonoids, and vitamin K.
Omega-3 fatty acids

According to a 2017 reviewTrusted Source, omega-3 fats are major components of the brain’s structure. Rich sources include:

• fatty fish
• shellfish
• seaweed
• flax
• avocados
• nuts

Flavonoids

Flavonoids are beneficial plant compounds with neuroprotective benefits.

According to a 2015 reviewTrusted Source, flavonoids are associated with positive cognitive outcomes, including increased executive functioning and working memory.

Rich sources of flavonoids include:

• berries
• tea
• cocoa
• soybeans
• grains

Vitamin K

According to a 2019 reviewTrusted Source, vitamin K plays a role in brain cell survival and cognitive performance. It’s primarily found in leafy greens, such as:

• kale
• spinach
• collards

7. Play an instrument

Playing an instrument is a fun and creative way to boost your intelligence. It involves skills like:

• auditory perception
• physical coordination
• memory
• pattern recognition

This challenges your sensory and cognitive abilities, according to a 2013 reviewTrusted Source. As a result, playing a musical instrument may help increase your cognitive and neural functioning.

If you’re an experienced musician, challenge yourself by learning new songs or genres. If you don’t know how to play an instrument, remember that it’s never too late to start. You can find plenty of free how-to videos online to get you started.

8. Read

Research shows that reading may also help boost your intelligence.

According to a 2015 review, reading stimulates every part of your brain, along with the neural connections between them.

That’s because it requires multiple cognitive functions, including:

• attention
• predicting
• working memory
• long-term storage memory
• abstract reasoning
• comprehension
• visual processing of letters

A 2013 studyTrusted Source also determined that reading enhances connectivity between brain regions involved with comprehension. This effect can last a couple of days after reading, suggesting long-term benefits.

9. Continue learning

If you’d like to increase intelligence, aim to be a student for life. A longer duration of education is linked to higher intelligence, according to a 2018 reviewTrusted Source.

Another 2019 reviewTrusted Source found that continuing education also increases cognitive function and protects your brain.

Continuing your education doesn’t mean you need to get a degree. You can:

• listen to podcasts
• watch TED talks
• attend lectures or workshops
• pick up a new hobby
• learn a new language
• read books on a new subject

10. Socialize

Since humans are social creatures, staying social may also enhance your mental fitness. That’s because socialization stimulates the mind and cognitive ability, according to a 2018 studyTrusted Source.

If you find it difficult to meet new people or create relationships, you may want to consider the following:

• volunteer in your community
• join a club, gym, or sports team
• take a class
• join a book club
• reconnect with old friends

The bottom line

Remember, intelligence isn’t about knowing more than other people. It’s about stimulating your brain, being able to solve problems, and learning new things.

By staying curious and following the tips outlined above, you may be able to boost your brain health and enhance your intelligence over time.

https://www.jyoungblood.com/ – How did you learn how to ride your bike? Someone probably gave you a few lessons and then you practiced a lot. You can learn how to study in much the same way. No one is born knowing how to study. You need to learn a few study skills and then practice them.

Why work on your study skills? It will make it easier for you to learn and do well in class, especially as you move up to middle school and high school.

Here are six steps to smarter studying:

• Pay attention in class.
• Take good notes.
• Plan ahead for tests and projects.
• Break it down. (If you have a bunch of stuff to learn, break it into smaller chunks.)
• Ask for help if you get stuck.
• Get a good night’s sleep!

1. Pay Attention: Good Studying Starts in Class

Here’s a riddle for you: Did you know that before you even begin studying, you’ve already started? Huh? Here’s what we mean. When you pay attention in class and take good notes, you are starting the process of learning and studying.

Do you have trouble paying attention in class? Are you sitting next to a loud person? Is it hard to see the board? Make sure you’re sitting in a good seat that lets you pay attention. Tell your teacher or parents about any problems that are preventing you from paying attention and taking good notes.

2. Good Notes = Easier Studying

Not sure how to take notes? Start by writing down facts that your teacher mentions or writes on the board during class. Try your best to use good handwriting so you can read your notes later. It’s also a good idea to keep your notes, quizzes, and papers organized by subject.

3. Plan Ahead and You’ll Be Glad You Did

Waiting until Thursday night to study for Friday’s test will make for a homework night that’s no fun! It also makes it hard to do your best. We’re all guilty of putting things off sometimes. One of the best ways to make sure that doesn’t happen is to plan ahead.

Ask for a cool calendar (something you like and can keep by your desk or study area) and write down your test and assignment due dates. You can then plan how much to do after school each day, and how much time to spend on each topic. Are lessons or extracurricular activities making it hard to find time to study? Ask your mom or dad how to make a schedule of what to do when.

4. Break It Up!

When there’s a lot to study, it can help to break things into chunks. Let’s say you have a test on 20 spelling words. Instead of thinking about all of the words at once, try breaking them down into five-word chunks and working on one or two different chunks each night.

Don’t worry if you can’t remember something on the first try. That’s where practice comes in. The more days you spend reviewing something, the more likely it is to stick in your brain. There are also tricks called mnemonic (say: new-MON-ik) devices that can help you remember stuff. When you’re trying to memorize a list of things, make up a phrase that uses the first letter of each. For example, are you trying to learn the eight planets and their order from the sun? Think: My Very Excellent Mother Just Served Us Nachos to remember Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, and Neptune. Your teacher can give you ideas, too.

Another way to break it up is to study regularly instead of just the night before. You can always review your notes and read over the chapters you’re working on. Or, if you’re studying math or science, do some practice problems.

How much studying should you do each night? Your teacher can help you figure it out. Most brains can only pay attention for about 45 minutes. So if you’ve been working for a while and find it hard to pay attention, try taking a break for some water or a walk around the house. Just fight the temptation to turn on the TV or stop working!

5. Lose the Confusion — Ask for Help

You can’t study effectively if you don’t understand the material. Be sure to ask your teacher for help if you’re confused about something. You can check yourself by reading through your notes. Does it all make sense? If not, ask your teacher to go over it with you. If you’re at home when the confusion occurs, your mom or dad might be able to help.

6. Sleep Tight!

So the test is tomorrow and you’ve followed your study plan — but suddenly you can’t remember anything, not even 2+2! Don’t panic. Your brain needs time to digest all the information you’ve given it. Try to get a good night’s sleep and you’ll be surprised by what comes back to you in the morning.