September 2024
TRAITS OF SUPER-AGERS
Some people avoid cognitive decline well into their 90’s.
Individuals known as “super-agers” have shown that for some, age is only a number. Super-agers are known to maintain peak mental prowess well into their 90s and avoid Alzheimer’s disease and other dementias. While the general thinking is that as we age memory declines and brains functions slow no matter what, studies on super-agers suggest this is not inevitable, and there may be ways to maintain high levels of cognitive function for much longer in life.
The aging brain: The average brain declines in volume and weight by about 5% each decade after age 40, with a steeper decline after age 70. Brain shrinkage particularly affects the brain regions involved with learning and memory, like the frontal lobe and hippocampus. A smaller brain volume is also linked to less robust communication between brain regions, which leads to slower processing speed and can impair other cognitive functions. These usual age-related brain changes can affect thinking and make it more difficult to recall words and names, focus on tasks and process new information. The brains of super-agers, however, shrink at about half the average rate, and their memory and cognitive skills stay on par with younger brains. What goes on inside super-ager brains that accounts for this?
What’s super about super-agers? Studies have found that genetics is the greatest component in the state of aging brains. Science has identified about 100 genes common among super-agers, although it’s unclear which ones are linked with neurological benefits. If you win the lottery and are born with those genes, you have a good chance of becoming a super-ager. But what if your genetic scratch-off is a bust? Can you still be a winner with super-aging? Super-agers also tend to follow a healthy lifestyle, and many reach their 90s free of problems like heart disease, diabetes, and high blood pressure.
Get in the habit. Here is a look at the healthy daily habits of many super-agers and how they may help protect your brain.
- Eat more superfoods. Many super-agers follow diets rich in foods high in anti-oxidants, polyphenols, and omega-3 fatty acids. These nutrients have been shown to fight inflammation and help protect the body from disease-causing cell damage. Examples include berries, whole grains (oatmeal, quinoa), fatty fish (salmon, trout), nuts (walnuts, almonds), olive oil, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), avocados and green tea.
- Be more active. Super-agers tend to engage in more physical activity. Regular exercise has been found to help maintain brain volume and cognitive function, even if you begin later in life. Exercise sparks physiological changes in the body, such as the production of growth factors, chemicals that enhance brain cell function and survival and can stimulate formation of new brain cells. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than people who don’t
- Be more social. Super-agers tend to have more social interactions. Studies have shown that regular social engagement is associated with healthier brains. The opposite is also true: Social isolation is linked to lower volume of gray matter in brain regions related to cognition.
- Challenge yourself. Super-agers challenge their brains, and studies have shown that learning new things as you age aids memory. For instance, study a second language, learn a musical instrument, or adopt a new hobby.
- Get good sleep. Super-agers also prioritize sleep. Guidelines suggest 7-9 hours per night. During sleep, the brain clears away metabolic waste that builds up early in the development of Alzheimer’s disease.
Matthew Solan