IQs Are Falling All Over The World — Could This Be Why?

Fortunately, we can save our brains—not to mention the future intelligence of our species—by simply modifying our habits and lifestyle. Here are six easy changes that can help boost cognitive health and improve IQ:

Many studies1 have found a direct correlation between sleep, productivity, and intelligence2. A good night's sleep gives your brain a chance to recharge, store memories, and strengthen neural connections3. According to the CDC4, more than one-third of Americans consistently do not get enough sleep, increasing their risk for chronic disease and cognitive decline. I suggest aiming for around eight hours of restful sleep per night, and up to 12 for growing kids.

Eat eight servings of vegetables every single day. Vegetables, leafy greens especially, contain key nutrients that boost brain health. I recommend trying to eat locally grown organic vegetables from healthy soil when possible, but really any vegetable is a good one. Overall a healthy diet full of fruits, vegetables, good fats, and lean proteins will keep your brain functioning in tiptop shape.

Although it is best to get all of our vitamins and minerals from whole food sources, sometimes supplementation is necessary. Some nutrients may be hard to absorb, especially for older adults and those on medications, and restrictive diets may not provide all of the necessary nutrients. This means you may be missing out on crucial vitamins that support your brain and overall health. Check in with your doctor about whether you should be incorporating more supplements into your routine. Some brain-boosting supplements you may want to consider include vitamin D, B12, and omega-3. Over 40 percent of Americans are deficient in vitamin D5, which plays a major role in the development of new neural connections. Vitamin deficiencies may be affecting our brain health and influencing the IQ score decline.

Do not kill your microbiome! The gut-brain axis6, a connection between the trillions of bacteria living in our gut microbiome and the brain, has been shown to be intricately connected to our health. Unless absolutely necessary, say no to antibiotics, which indiscriminately wipe out both "good" and "bad" bacteria. Also, don't excessively sanitize, which can kill off "good bacteria"—cleaner is not necessarily better! And watch out for sneaky microbiome killers like artificial sweeteners7.

Your brain runs on an internal clock called your circadian rhythm. The circadian rhythm rules your sleep cycle, hormone levels, and overall health. When it is out of whack, it can affect your ability to process information8, make decisions, and recall memories, all of which could translate to scoring lower on an IQ test. Getting in tune with your circadian rhythm can maximize brain health. This is where intermittent fasting, sunlight, and nature come into play. These environmental factors clue your body in to the natural cycles that rule a healthy circadian rhythm. I recommend everyone get some nature time every single day—barefoot is the best. If nothing else, get some morning sun to reset your circadian clock each day. Limit blue light9 from computers, phones, and video games after 6 p.m., which can suppress the "sleep" hormone melatonin and mess with your ability to fall asleep.

Learn more about the future of brain health here.