How to boost brain health as you age, according to a Harvard neuroscientist

As we age, our brains naturally undergo changes that can impact cognitive performance—reduced brain volume, less efficient neural communication, and decreased blood flow all contribute to potential declines in learning, memory, and processing speed. While foundational habits like regular exercise, quality sleep, and stress management remain crucial for brain health, emerging research suggests that simple, unconventional activities may offer additional cognitive support.

Harvard-trained neuroscientist Kevin Woods, director of science at Brain.fm, has identified three surprisingly accessible strategies that research indicates may help support brain health when incorporated into daily routines. These evidence-based approaches don't require expensive equipment or extensive time commitments, making them practical additions to existing wellness practices. Each activity appears to influence brain function through different mechanisms, from enhanced blood flow to neural pathway strengthening, offering multiple avenues for cognitive support.

3 Simple Activities That May Support Brain Health

1. Chew Sugar-Free Gum for Enhanced Focus

The simple act of chewing gum may help support cognitive function through several interconnected mechanisms, though researchers are still investigating the exact pathways involved. Studies suggest that rhythmic chewing motions may help increase blood flow to the brain, potentially delivering more oxygen and glucose to critical regions like the prefrontal cortex and hippocampus—areas essential for memory formation and executive function.

Research indicates that this enhanced circulation may be associated with improved focus, attention, and even stress reduction. The mechanical action of chewing appears to activate neural networks that support cognitive processing, though individual responses can vary significantly.

Implementation approach: Woods recommends selecting a sugar-free gum with robust, long-lasting flavor to maintain the chewing rhythm without compromising dental health. Consider incorporating brief gum-chewing sessions during mentally demanding tasks or when you need enhanced focus. Many individuals find that 10-15 minutes of chewing before important cognitive work may help support mental clarity, though personal experimentation is key to finding optimal timing and duration.

2. Practice Backward Walking for Cognitive Challenge

Backward walking, also known as retro walking, may help support brain health by creating novel movement patterns that challenge established neural pathways. Woods explains that this activity "enhances brain health by challenging the brain, focusing attention and strengthening neural connections while potentially forming new pathways."

Research suggests that backward walking may be associated with increased cognitive control and improved memory recall, likely due to the heightened attention and spatial awareness required for safe reverse movement. This unconventional exercise appears to engage multiple brain regions simultaneously, from motor planning areas to spatial processing centers.

Implementation approach: Start with short 2-3 minute sessions in a safe, obstacle-free environment like a hallway or empty parking lot. Focus on maintaining balance and controlled movements rather than speed. Many people find that practicing near a wall or with a spotter initially builds confidence. Beyond potential cognitive benefits, backward walking may also help improve balance, coordination, and posture while providing a unique physical challenge that burns more calories than forward walking.

3. Incorporate Humming for Stress Reduction and Brain Support

Humming may help support brain health through its effects on the vagus nerve, a complex network of over 200,000 fibers connecting the brain to major organs throughout the body. Research suggests that humming vibrations may help stimulate this crucial neural pathway, potentially promoting relaxation and stress reduction—both important factors for optimal cognitive function.

Studies indicate that humming may also increase nitric oxide levels in the nasal cavity, which could support improved blood flow to the brain and contribute to mood elevation. Woods notes that "studies on choir singers show enhanced heart rate variability and cognitive function," suggesting that sustained vocal activities may offer measurable benefits for brain health.

Implementation approach: The breath control required for sustained humming may help exercise neural networks involved in attention regulation, making this a dual-purpose activity for both relaxation and cognitive training. Try incorporating 5-10 minutes of humming into your daily routine—whether during commutes, household tasks, or dedicated relaxation time. Focus on maintaining steady, comfortable tones rather than specific melodies, allowing the vibrations to create a meditative, stress-reducing experience.

Finding Your Personal Brain Health Routine

The key to successfully incorporating these brain-supporting activities lies in consistent implementation rather than perfect execution. Woods emphasizes that "different brains need different things to focus best," encouraging individuals to experiment with timing, duration, and combinations to discover what works most effectively for their unique cognitive needs.

Consider starting with one activity and gradually adding others as they become habitual. Some people may find morning gum chewing enhances focus for the day ahead, while others might prefer evening humming for stress reduction and better sleep quality. The beauty of these approaches lies in their accessibility—no special equipment or extensive training required.

Remember that while research suggests these activities may support cognitive function, individual responses can vary significantly based on genetics, lifestyle factors, and overall health status. These simple strategies work best as complements to established brain health practices like regular exercise, quality sleep, and stress management. For personalized guidance on optimizing cognitive function, especially if you have existing health conditions, consult with a healthcare provider who can help develop a comprehensive brain health strategy tailored to your specific needs.