When you’re asked to give your opinion, what do you think?
No, I mean what do you think? And how and why do you think it?
If you can answer these questions you will gain access to your cognition, which is the range of mental processes relating to the acquisition, storage, manipulation, and retrieval of information. With a deeper understanding of your cognition you can strengthen it to make yourself smarter.
The “What” Behind Cognition
What we think is easy enough to describe. If I tell you to think of a candy bar, you use your cognitive abilities to retrieve the information related to the term “candy bar.” You may remember how earlier in your life someone taught you what a candy bar was, you eventually tried a candy bar, and the pleasureful experience ingrained this memory in your mind for later retrieval. This is an example of acquisition and the storage of information.
Now, as you think about that candy bar, your memory may seem completely lucid, but you are manipulating the information in your mind based on many unconscious and conscious factors. You think about what it tastes like and looks like, but you are likely to forget about how much it costs, what is written on the package, and the promise you made to yourself about eating “healthy.” This is a perfect example of your cognitive ability to retrieve information and manipulate that information.
In the split second after you read the word “candy bar,” you experienced every facet of cognition unconsciously, but as I took you through the process you were able to consciously experience cognition. By making our cognitive processes conscious and understanding what affects cognition we can create a life that makes us smarter.
Let’s develop a deeper understanding of how and why we think.
The “How” Behind Cognition
The answer to how we think is found in the neuronal connections of your brain. In your brain, you will find about 100 billion nerve cells called neurons.[1] Each neuron consists of a cell body and branch-like projections (one axon and multiple dendrites) that send and receive messages from other neurons. Neurons send messages by transmitting electrical impulses across tiny gaps called synapses. These messages and the pathways that are formed between neurons are the physical component of your cognition.
In our first three years of life, our brain has up to twice as many synapses as it will have in adulthood.[2] These synapses help accelerate our learning process so that we can adapt to our environment as quickly as possible. Some of our synaptic connections are dictated by our genes, which provide the blueprint for our brains. However, our environment and how we adapt to it ultimately determine the neural connections in the brain.
For example, when I mentioned the word “candy bar,” your neural connections that are related to the term “candy bar” fired together and produced a memory of a past experience of a candy bar. If you have never heard of a candy bar before, your mind may fire up neural connections that have to do with a bar of gold or a liquor bar. But there would be no relevant experience of a candy bar stored in your brain. However, once you have a candy bar, that experience is stored and a new neural pathway in the brain is formed. That new neural pathway may be triggered to fire the next time someone mentions a candy bar, providing you with a little taste of the pleasure or pain you experienced the last time you had one.
This example explains the “what” behind the formation of our cognitive abilities.[3] Neurons wire together and form intricate connections, and fire together to convey a thought, feeling, memory, or other type of experience, but why does this happen?
The “Why” Behind Cognition
Although we can break cognition down into complex topics that are hotly debated, let’s keep it simple. Cognition is necessary for our survival. The ability to acquire, store, manipulate, and retrieve information allows us to adapt to the environment we live in. This ability is shared by most, if not all, animals that have brains.
Consciousness, on the other hand, allows us to manipulate cognition with our intention. Some neuroscientists, like Sam Harris, argue that this freewill we think we have over our cognition is just an illusion. But a group of researchers conducted four experiments that may provide evidence against Sam Harris’s contention.[4] These researchers found that we can consciously control the way unconscious stimuli affects our behavior. This means that you can completely change your reaction to unconscious stimuli like what happens in your mind when you read the word “candy bar.”
We can easily rewire our neural connections to create the feeling of disgust rather than excitement when we think of a candy bar. We can also use the power of intention, along with nutrition and environmental changes, to strengthen our cognition.
How to Enhance Your Cognition to Become Smarter
If you think cognition can’t be trained, think again! There’re plenty of things you can do to enhance your cognition to become smarter.
1. Change Your External Environment
Your environment has much more power over your cognitive function than you think. Your brain is using your senses to pick up information from your environment. This information triggers specific thoughts, feelings, and reactions; you don’t notice it until you experience the thought, feeling, or reaction. This suggests that one of the most powerful ways to strengthen your cognition is by changing the stimuli of your environment.
When it comes to hacking your environment, a simple principle you can follow is to make the things that you should do easier than the things you shouldn’t do.
For example, to make sure that I read for an hour every day, I put the books that I want to read on my bedside table, within arms reach. When I wake up, all I have to do is move my arm to the side, grab a book, open it, and start reading. This is much easier than reaching for my phone, which I put in the room where I do most of my work in.
Other ways to hack your environment to increase your cognition are to use rosemary essential oil, listen to music, and experience nature. The smell of rosemary essential oil has been found to increase alertness and quality of memory, so diffusing it in your workplace may help boost your cognitive performance.
Music has potent effects on our brain as well. The effect of music is so potent that it is being used in the treatment of cognitive disorders like dementia and Alzheimer’s disease.[5] Researchers suggest that the positive effects of music include a calming affect due to the activation of the parasympathetic nervous system.[6]
Another potent cognitive enhancer is nature. Studies have shown that simply looking at a picture of nature stimulates the vagus nerve, which improves mood and self-esteem and reduces blood pressure.[7]
But what happens when we can’t change our environment? You’re not at home, you’ve run out of rosemary oil, the only sound you hear is a jackhammer from the construction workers on the street, and the closest tree is miles away. What can you do?
2. Develop Self-Awareness
You can use self-awareness to thrive in any environment. Self-awareness is your conscious knowledge of your own character, feelings, motives, and desires. By developing self-awareness, you can become conscious of the feelings, motives, and desires that are stealing your cognition away from things that are more important.
To develop self-awareness, direct your focus with specific questions. Dr. Relly Nadler suggests asking yourself five simple questions:[8]
- What am I thinking?
- What am I feeling?
- What do I want now?
- How am I getting in my way?
- What do I need to do differently now?
These questions will help you shift your focus and find a better way to act now and in the future. You can also use these questions to assess past experiences so that you can plan a new action for the future.
Using the questions in this way can help you use your present cognition to enhance your future cognition.
3. Change Your Internal Environment
You cannot outthink poor nutrition; no matter how peaceful your environment is, you will always have poor cognitive function if your body and mind aren’t healthy.
For example, if you eat candy bars and other refined foods every day, your body will be in a chronic state of inflammation as it tries to save your cells from oxidative damage due to free radicals and other oxidants found in the refined foods.
Eating more fruits and vegetables can increase cognitive function, especially cruciferous vegetables like broccoli and kale. When we chew cruciferious vegetables, a compound called sulforaphane is created. This compound is designed to protect the plant from small predators. In humans, it sets off a cascade of processes in the body that detoxify and protect the cells from oxidative damage.
Supplementing with vitamin B1 and coconut oil also help boost cognitive function by ensuring that your neurons have sufficient energy.[9] Coconut oil contains medium chain triglycerides, which provide an alternative fuel source for brain cells and may prevent neural cell death. Vitamin B1 helps your neurons use energy sources, like sugar, more efficiently.
To prevent cognitive loss, especially if you have Alzheimer’s disease, it may be best to supplement with vitamin B3 and curcumin from turmeric. All of the other B vitamins also play an essential role in preventing the loss of cognitive function and enhancing cognitive function as well.[10]
Consider These Free Methods
But before you start adding these supplements to your shopping cart, it is important to note that the most effective methods of improving cognition are free. These methods are physical activity and learning. Increasing your physical activity can improve brain volume and reduce the risk of Alzheimer’s disease by up to 50%[11] and learning a new skill prevents the loss of synaptic connections and brain volume as we age by forming new ones.
Go to a movement class, practice a sport, or learn a new sport, and you will increase your activity levels and learn something new at the same time. Your brain will thank you by being sharper and more efficient than it ever was before.
If you experience a rapid change in your behavior and/or notice no effect from making the changes suggested in this article, you may have something else going on. So it is important to consult your doctor and get the proper referral.
The Takeaway
By changing the stimuli in your environment, developing self-awareness, and nourishing your inner environment with cognitive boosting foods, you can strengthen your cognition and live a life that consistently makes you happier, healthier, and smarter.
Reference
| [1] | ^ | Pub Med Health: Neurons |
| [2] | ^ | The Urban Child Institute: Baby’s Brain Begins Now: Conception to Age 3 |
| [3] | ^ | Wonderpolis: How Do We Think? |
| [4] | ^ | Science Direct: Conscious control over the content of unconscious cognition |
| [5] | ^ | Alzheimer’s Association: Music Therapy Enhancing Cognition |
| [6] | ^ | Music & Memory: Man In Nursing Home Reacts To Hearing Music From His Era |
| [7] | ^ | NCBI: The effects of views of nature on autonomic control. |
| [8] | ^ | Dr. Relly Nadler: What Was I Thinking? |
| [9] | ^ | Europe PMC: COCONUT OIL: NON-ALTERNATIVE DRUG TREATMENT AGAINST ALZHEIMER´S DISEASE |
| [10] | ^ | NCBI: B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review |
| [11] | ^ | ARPF: PILLAR 3: EXERCISE & BRAIN AEROBICS |
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