10 SECRET STRATEGIES TO
IMPROVE COGNITIVE
ABILITY — YOU SHOULD
KNOW
An Article Published on
ImDaya.com

Introduction
Cognitive ability is very important in having
reasonably high heredity and being stable over the
course of a lifetime. In other words, both shared
and non-shared environments during the prenatal
period, infancy, and childhood, as well as
correlated and evoked environments that become
increasingly non-shared in adolescence and
adulthood, all play a significant role in the
emergence and flourishing of cognitive abilities.

WHAT IS
COGNITIVE
ABILITY?
One of the well-researched areas of behavioral
genetics is cognitive ability. For humans to adapt
and survive, cognitive ability, often known as
general intelligence, is crucial. The ability to “the
reason, plan, solve problems, think abstractly,
absorb complicated concepts, learn quickly and
efficiently, and learn from experience," are all
included in cognitive ability.
The capacity to analyze events, determine what is
required, and plan a course of action is supported
by intelligence, which goes beyond memorization.
Cognitive ability is tightly linked to results in
terms of work, occupation status, and health

HOW DOES
COGNITIVE
ABILITY PLAY THE
ROLE TO PREVENT
BRAIN AGING?
We carry out hundreds of cognitive processing
every day without much awareness of the effort
required. These activities might include identifying
colors, recalling names, or keeping track of time
on a watch. Functional magnetic resonance
imaging (fMRI) tests of brain activity reveal that
the brain’s most active regions change depending
on the job at hand. The statistics support what
scientists have long suspected: that our brain
processes are made up of a variety of unique
cognitive abilities.

HOW DOES
COGNITIVE
ABILITY PLAY THE
ROLE TO PREVENT
BRAIN AGING?
Cognitive Abilities evolve over time, initially as a
consequence of brain development and then as a
result of the aging of brain cells and the billions of
intricate connections that connect them. People’s
motions and reflexes slow down as they get older,
and their hearing and eyesight deteriorate. Prior
to the 1990s, the majority of aging research
focused on persons under the age of 80. Recent
studies that take into account the rapidly
expanding 80-and-older population have improved
our knowledge of how the elderly’s cognitive
abilities. In a recent study, researchers sought to
determine when cognitive performance peaks.
Research has found that there is substantial
variation in the ages at which cognitive abilities
peak and deteriorate with time

1. KEEP HEALTHY
CHOLESTEROL
AND BLOOD
PRESSURE LEVELS
Many elderly people are shocked to find that heart
disease and Alzheimer’s disease contain some risk
factors not just physically but mentally too.
However, if you consider how the brain receives
blood from the vascular system, it seems obvious
that impaired blood flow might cause brain tissue
damage.
Long-term hypertension can harm the tiny brain
arteries because they are vulnerable to blood
pressure increases. The relationship between
blood pressure and brain health is supported by
many research. Higher blood pressure is associated
with impaired cognitive function and brain tissue
damage.

2. EXAMINE YOUR
VITAMIN D INTAKE
Cognitive impairment is associated with low
vitamin D levels. The development of memories is
aided by vitamin D. Numerous studies have linked
vitamin D insufficiency to a higher risk of dementia
or cognitive decline in older persons.
Between 30 and 45 ng/ml of vitamin D is
considered ideal.
Additionally, the vitamin controls the flow of
glucose and calcium into and around the brain. It
may help safeguard cognition by lowering
inflammation and boosting the availability of
certain neurotransmitters and brain chemicals.

3. CONSUME
BRAIN-
SUPPORTING
SUPPLEMENTS.
VITAMIN B12 WITH
OMEGA-3 DHA
A crucial step in avoiding neurodegenerative
illnesses later in life is maintaining enough
amounts of the omega-3 fatty acid DHA in the
brain. According to studies, greater levels of
circulating omega-3 DHA and consumption are
linked to bigger brain volumes and a lower risk of
Alzheimer’s disease.
Age increases the risk of vitamin B12 deficiency;
roughly 20% of persons over 60 have insufficient or
inadequate levels of the vitamin.

4. LIMIT THE
AMOUNT OF RED
MEAT AND OTHER
ANIMAL
PRODUCTS YOU
CONSUME
Red meat contains significant levels of the
important minerals copper and iron, which build
up in the body over time and, in excess, can
damage the brain.
Instead, you may get them at safe levels by
choosing healthier alternatives like edamame,
sesame and pumpkin seeds, and other beans.
In addition to causing amyloid-beta plaque to
develop in the brain, excess copper and iron also
contribute to oxidative stress in the brain.

5. PUT A PRIORITY
ON WHOLE PLANT
FOODS
A reasonable guideline is to consume at least 90%
whole plant foods, such as fruits, vegetables,
legumes, nuts, and seeds. A diet richer in these
nutrients and lower in meat and dairy is linked to
a 36% lower incidence of Alzheimer’s disease.
A big salad as your entrée should be consumed at
least once a day to increase your intake of raw
veggies and ensure that your diet is rich in natural,
nutritious plant foods. Include beans, tomatoes,
raw onions, and a salad dressing made of nuts or
seeds.

6. CONSUME
BERRIES OFTEN
The oxidative stress and inflammation in the brain
may be lowered by phytochemicals in fruits and
vegetables, which would lower the risk of
Alzheimer’s disease.
Particular focus has been placed on berries for
their ability to protect the brain. Animal studies
have shown that a variety of berries can prevent
or repair age-related impairments in brain
function.
In human trials, blueberries and pomegranates
have demonstrated encouraging outcomes,
suggesting that these phytochemical-rich meals
may support memory enhancement in older
persons

7. MAKE NUTS
AND SEEDS YOUR
MAIN SOURCES OF
FAT
According to research, eating nuts, particularly
walnuts, may improve brain function. ALA, an
important omega-3 fatty acid found in walnuts and
a precursor to DHA and EPA, has been associated in
observational studies with improved working
memory.
Overall greater cognitive performance is linked to
higher nut intake.

8. LIMIT YOUR
INTAKE OF SALT
High salt consumption stiffens arteries, raises
blood pressure, damages the brain’s fragile blood
vessels, reduces blood flow to the brain tissue,
and raises your risk of cognitive decline.
Use herbs, spices, vinegar with taste, no-salt
seasoning blends, or a splash of citrus to add flavor
to your dish.

9. AVOID ADDING
MORE SUGAR TO
YOUR DIET
Your cognitive abilities may be hampered by too
much sugar, which also raises blood pressure. High
sugar intake results in risky blood glucose spikes
that can damage blood vessels, and there is
evidence that this damage plays a role in the
gradual deterioration of brain function.
Since memory and concentration problems as well
as reduced cognitive ability have been noted, even
a single episode of hyperglycemia might be
hazardous.
Additionally, regular exposure to high glucose
levels probably reduces mental function since
higher HbA1c levels have been linked to more
severe brain shrinkage.

10. BE ACTIVE
AND EXERCISE
REGULARLY FOR
YOUR COGNITIVE
ABILITY
Living a balanced life enhances general well-being.
At every stage of life, regular exercise has positive
impacts on the brain. One potential explanation is
that increased blood flow to the brain occurs
during physical activity, and regular exercise helps
to maintain healthy blood vessels.
Physical fitness is linked to higher memory,
cognitive function, and response speed in persons
over 60.
Exercise also encourages the development of
additional mitochondria, which are cells’ energy-
producing organelles. The risk of Alzheimer’s
disease is significantly lowered by high amounts of
physical exercise.

CONCLUSION
So there are 10 ways you can try to balance your
life and improve the cognitive ability that can help
you to prevent brain aging. Having such a lifestyle
can help you in many ways, not just in cognitive
ability and brain aging but also can enjoy your life
in a more rejoiced manner. By these 10
techniques, you can find physical and mental
balance too.

FOR MORE
Follow us on Social media and Visit
www.imdaya.com.
Thanks for Reading