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This article was co-authored by Michael Lewis, MD, MPH, MBA, FACPM, FACN. Michael D. Lewis, MD, MPH, MBA, FACPM, FACN, is an expert on nutritional interventions for brain health, particularly the prevention and rehabilitation of brain injury. In 2012 upon retiring as a Colonel after 31 years in the U.S. Army, he founded the nonprofit Brain Health Education and Research Institute. He is in private practice in Potomac, Maryland, and is the author of "When Brains Collide: What every athlete and parent should know about the prevention and treatment of concussions and head injuries." He is a graduate of the U.S. Military Academy at West Point and Tulane University School of Medicine. He completed post-graduate training at Walter Reed Army Medical Center, Johns Hopkins University, and Walter Reed Army Institute of Research. Dr. Lewis is board certified and a Fellow of the American College of Preventive Medicine and American College of Nutrition.
There are 9 references cited in this article, which can be found at the bottom of the page.
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The belief that humans only use 10 percent of their brain is a myth. The brain is a living, hard-working organ that governs most of the body’s functions.[1] However, you can expand your capabilities and use more of your brain by maintaining your healthy and challenging yourself to try new things.
Things You Should Know
- Get out in nature and take in your surroundings. Hiking in nature for around 90 minutes has been proven to boost cognitive function and creativity!
- Read a challenging book with about 20% new-to-you vocabulary to improve your fluid intelligence.
- Join an in-person book club or a social class to gain new insights and improve your critical thinking abilities. Interacting with people is more effective than taking an online course.
Steps
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![Step 1 Get out in nature.]()
Get out in nature. Hiking in natural environment for 90 minutes has been shown to improve cognitive function, reduce potentially harmful ways of thinking and boost creativity. Walking in an urban environment can give you some beneficial exercise, but it seems that exposure to nature has a therapeutic effect.[2] -
![Step 2 Engage in brain training that is especially rigorous.]()
Engage in brain training that is especially rigorous. Scientists seem to think that most brain games are too fun to affect cognition and increase intelligence; however, some particularly hard games can improve your fluid intelligence. Try the dual n-back task and remember that the more challenging it is, the more it is likely to improve cognition.[3]- Another way to do this is to read a very hard book. Try to find a book that contains about 20 percent new vocabulary. As soon as that becomes easy, find an even harder author to read.
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![Step 3 Stop relying on machines for basic brain functions, so that you can exercise your brain.]()
Stop relying on machines for basic brain functions, so that you can exercise your brain. Avoid using calculators, GPS navigators and spell check for basic editing. Mental math and navigation are great ways to form new pathways and use problem-solving skills.EXPERT TIPJoseph Meyer is a High School Math Teacher based in Pittsburgh, Pennsylvania. He is an educator at City Charter High School, where he has been teaching for over 7 years. Joseph is also the founder of Sandbox Math, an online learning community dedicated to helping students succeed in Algebra. His site is set apart by its focus on fostering genuine comprehension through step-by-step understanding (instead of just getting the correct final answer), enabling learners to identify and overcome misunderstandings and confidently take on any test they face. He received his MA in Physics from Case Western Reserve University and his BA in Physics from Baldwin Wallace University.Math Teacher
Joseph Meyer
Math TeacherDevelop your mental math skills. Mental math is when you perform mathematical calculations without using calculators, paper, or counting aids. Use your mind, memory, lessons, and discussions with your classmates to refine your math skills and build strong problem-solving strategies.
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![Step 4 Learn until you master a task and then start a new one.]()
Learn until you master a task and then start a new one. As soon as you start to get good at something, your brain becomes more efficient and stops trying new possibilities to solve a problem. Once you get good at Sudoku, start to do crosswords.- Consider learning a language or a musical instrument. The longer the task takes to master, the more you’ll need to memorize and discover in the process.
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![Step 5 Join a book club or another social class.]()
Join a book club or another social class. Social interaction helps you find new perspectives, while classes can improve your critical thinking abilities. Interacting with people will give your brain more of a workout than an online course.[4] -
![Step 6 Try new things.]()
Try new things. Routines tend to reduce your brain function—hence the common use of the term “auto-pilot” during tasks like cooking, watching TV or driving. Try for a new job, travel and do new activities whenever you can and you’ll constantly make new connections. -
![Step 7 Take naps.]()
Take naps. A 20-minute nap can boost cognition. Even a nap as short as six minutes has been linked to improved brain function.[5]
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![Step 1 Get at least 20 minutes of aerobic activity every day.]()
Get at least 20 minutes of aerobic activity every day. Getting your blood flowing actually gets your brain flowing. After 20 minutes (or more) of exercise you will boost your memory, information processing and neuroplasticity.- Neuroplasticity is your brain’s ability to create new connections between cells.[6]
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![Step 2 Maintain a healthy, balanced diet.]()
Maintain a healthy, balanced diet. Approximately 20 percent of the nutrients you consumer feed your brainpower, so a balanced diet filled with protein, fats and a wide variety of fruits and vegetables is necessary for a healthy, useful brain.[7]- Studies have shown that the only diet plan that's ever been shown to be good for your brain as far as preserving cognition is the Mediterranean style diet.
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![Step 3 Aim to get a full night’s sleep every night.]()
Aim to get a full night’s sleep every night. Seven to nine hours of sleep is necessary to keep your mind functioning at its best. Your body requires the sleep to process hormones and your brain makes important new connections at night. -
![Step 4 Learn to relax.]()
Learn to relax. Although stress can give you extra strength and adrenaline, it limits your creative brain capacity when it’s a part of your everyday life. Embrace your favorite relaxation technique, such as meditation, yoga, music or napping.- Reader Poll: We asked 381 wikiHow readers which activity was most effective in improving their overall intelligence and brain power, and only 8% said meditation practices. [Take Poll] So, another tool like reading regularly or playing a musical instrument may be more beneficial for you!
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![Step 5 Ensure you are getting 1,000 to 2,000 units of vitamin D daily.]()
Ensure you are getting 1,000 to 2,000 units of vitamin D daily. Scientists have found a link between low levels of this vitamin and slow cognitive processing and function. If you don’t get 15 to 30 minutes of sunlight several times per week, talk to your doctor about a supplement.[8] -
![Step 6 Eat plenty of Omega-3 fatty acids.]()
Eat plenty of Omega-3 fatty acids. These acids help the brain to process information efficiently. The best Omega-3 foods are mackerel, salmon, walnuts, chia seeds, herring, salmon, flaxseeds and tuna. [9] -
![Step 7 Avoid tobacco use and limit alcohol use.]()
Avoid tobacco use and limit alcohol use. It’s no surprise that these substances act like poison to the brain. Long-term use and overuse can lower your brain function. -
![Step 8 Take care of yourself throughout your life.]()
Take care of yourself throughout your life. The earlier you change your habits, the better your brain health will be. Try to make these changes as soon as possible.
Expert Q&A
Tips
Things You'll Need
- Vitamin D exposure/supplements
- Omega-3 foods
- Exercise regimen
- Dual n-back task brain training
- Difficult books
References
- ↑ https://www.theatlantic.com/technology/archive/2014/07/you-already-use-way-way-more-than-10-percent-of-your-brain/374520/
- ↑ https://news.stanford.edu/2015/06/30/hiking-mental-health-063015/
- ↑ https://www.nature.com/articles/s41598-021-82663-w
- ↑ https://www.nytimes.com/2017/06/12/well/live/having-friends-is-good-for-you.html
- ↑ https://pubmed.ncbi.nlm.nih.gov/21075238/
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0149763413001012
- ↑ https://www.canr.msu.edu/news/brain_nutrition_is_food_for_thought
- ↑ https://www.scientificamerican.com/article/does-d-make-a-difference/
- ↑ https://www.mdpi.com/2072-6643/12/5/1382/htm
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
To heighten your brainpower, make physical and mental exercise a top priority. Physical activity, such as hiking for 90 minutes, can improve your overall cognition while doing 20 minutes of aerobic exercise a day is linked to improved memory. To exercise your mind, try new things like learning a new language or how to play an instrument. To get the most out of your brain, make sure that you eat foods rich in Vitamin D and get adequate sleep at night while avoiding harmful substances, like alcohol and tobacco. If you want to learn how to train your brain by doing stimulating tasks, keep reading!
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