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Factors Influencing Intelligence and Cognitive Abilities

What shapes an exceptional mind?
Key biological, lifestyle, and environmental factors determining intelligence

Why do some children easily learn languages, athletes make instant strategic decisions, and older adults maintain sharp memory even at eighty? Modern research shows that intelligence is not innate and not shaped by a single factor. It arises from a complex interaction of genetics, nutrition, movement, environmental safety, social context, and digital habits. By analyzing each influence, we can develop wiser policies and daily routines that help unlock cognitive potential throughout life.

Contents

  1. 1. Genetic predispositions
  2. 2. Nutrition and brain health
  3. 3. Physical exercise — the driver of neuroplasticity
  4. 4. Environmental factors (toxins and socio-economic status)
  5. 5. Social Relationships and Learning Environment
  6. 6. Technology, Screen Time, and Digital Balance
  7. 7. Key Insights and Action List
  8. 8. Literature (brief)

1. Genetic predispositions

1.1 Heritable foundations of intelligence

Genes are the blueprint for neuron development—they determine synapse formation, myelination, and neurotransmitter balance. All genome-wide association studies have identified thousands of small-effect alleles that together explain ≈40–50% of IQ variation. Key pathways include axon guidance (ROBO1), calcium signaling (CAMK2A), and plasticity genes like BDNF.

Important note: Genes set possible outcome limits; where a person falls within these limits is mainly determined by environmental factors—nutrition, education, stress, etc.

1.2 Twin and adoption evidence

  • Identical twins raised apart still have ~0.70 IQ correlation as adults, highlighting genetic influence.
  • Adoption studies show that children's IQ approaches the adoptive parents' average by +6–10 points, emphasizing the importance of environment.
  • Early enrichment (talkative caregiver, listening to music) enhances genetic potential; deficiency greatly reduces it.

2. Nutrition and brain health

2.1 Essential nutrients

Nutrient Main function Best sources
Omega‑3 DHA/EPA Synaptic membrane flexibility and neurogenesis Salmon, sardines, algae oil
B vitamins (B6, B9, B12) Myelin synthesis, homocysteine control Leafy vegetables, legumes, eggs
Vitamin D Neuro-immune modulation, dopamine signaling Sunlight, fortified milk, mushrooms
Iron and zinc Neurotransmitter production, hippocampal growth Lean meat, pumpkin seeds, lentils
Polyphenols (antioxidants) Protection against oxidative stress, BDNF activation Berries, cocoa, green tea

2.2 Nutrition and cognitive development

  • First 1,000 days. Protein and energy deficiency in early childhood can reduce IQ by 5–10 points and impair language development.
  • School age. Low glycemic index breakfasts improve attention and math performance compared to sweet cereals.
  • Adulthood. Mediterranean-type diet ≈30% reduces the risk of dementia. Highly processed food has the opposite effect.

3. Physical exercise — the driver of neuroplasticity

Moving muscles move molecules in the brain. Aerobic exercise improves blood flow and promotes the release of brain-derived neurotrophic factor (BDNF), which helps form new synapses. Strength training increases insulin-like growth factor-1 (IGF-1), which further supports plasticity.

Activity Main benefit Sample program
Aerobic (cardio) Hippocampal volume, verbal memory 30 min brisk walking, 5 times/week
High-intensity intervals Executive functions, attention 4× 1 min sprints + 2 min rest
Strength training Working memory, information processing speed Full body circuit, 2–3 times/week
Body and mind practices (yoga, tai chi) Stress reduction, emotion regulation 20 minutes of daily exercise

4. Environmental factors (toxins and socio-economic status)

4.1 Contact with neurotoxins

  • Lead. Still leaches from old pipes and paints; even 5 µg/dL of lead in blood lowers children's IQ by ~3 points.
  • Mercury. Accumulates in large fish; high prenatal exposure impairs language skills.
  • PM2.5 air particles. Chronic exposure increases dementia risk due to inflammation and blood-brain barrier damage.

Prevention: filter water, avoid high-mercury fish (shark, swordfish), use air purifiers, support clean air policies.

4.2 Socioeconomic Position (SEP)

SEP determines access to quality education, adequate food, safe neighborhoods, libraries, and other resources. MRI studies show SEP correlates with cortical surface area in language and executive function regions, but enriched educational programs (Head Start, quality preschools) can close up to 30% of this gap.

5. Social Relationships and Learning Environment

  • Responsive care (active conversation, joint play) accelerates vocabulary growth and emotional self-regulation.
  • Peer influence. Group learning promotes "socially shared self-regulation," improving problem-solving compared to individual learning.
  • Early education. Every $1 invested in quality preschool returns ≈$7 to society through higher earnings and lower crime.
  • Lifelong learning. Adult brain training benefits are greatest when combined with social activities—language clubs, community colleges, volunteering.

6. Technology, Screen Time, and Digital Balance

6.1 Digital Media Impact on Cognitive Functions

  • Attention fragmentation. Fast-scrolling platforms train the brain to prioritize novelty and shorten focus duration.
  • Sleep disruption. Blue light and browsing before bed delay melatonin and interfere with memory consolidation.
  • Social learning. When used purposefully—MOOCs, language apps—digital tools expand the knowledge network.

6.2 Healthy Usage Guidelines

  1. Follow the 20-20-20 rule for eyes + regularly change posture.
  2. Eat device-free and avoid screens for the last 1 hour before sleep.
  3. Choose "nutritious" channels—long-form publications, educational channels—instead of endless viral loops.
  4. Balance screen activities with screen-free activities: handwriting improves memory compared to typing.

7. Key Insights and Action List

  • Genes determine potential, but environment determines actual outcome.
  • Take care of your brain: omega-3, B vitamins, antioxidant-rich foods.
  • Move daily: cardio + strength promote neurogenesis.
  • Clean your environment: safe water, clean air, minimal lead/mercury.
  • Invest in early education and lifelong learning communities.
  • Use technology as a tool, not a master—set boundaries.
One-week mini challenge:
✔ Replace two processed snacks with fruits + nuts.
✔ Walk 7,000 steps per day.
✔ No screens 1 hour before sleep.
✔ Learn one new foreign language word every morning.
Monitor mood and attention—notice the difference!

8. Literature (brief)

  1. Plomin R. and Von Stumm S. (2018). "The New Genetics of Intelligence." Nat Rev Genet.
  2. Black M. et al. (2023). "Nutrition and Early Brain Development." The Lancet Child & Adolescent Health.
  3. Erickson K. et al. (2022). "Exercise, BDNF and the Ageing Brain." Trends Neurosci.
  4. Needleman H. (2021). "Lead Exposure and Child IQ." Environ Health Perspect.
  5. Rosen L. et al. (2024). "Digital Media, Attention and Sleep." Psychol Sci.
  6. Heckman J. (2020). "Early Childhood Education Yields High Returns." Econometrica.

Disclaimer: This article is for educational purposes and does not replace medical or nutritional consultations. Consult specialists before making significant lifestyle changes.

 

 

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