Super-Agers: Memory & Social Connections in Seniors
What Makes a ‘Super-Ager’? The Surprising Habits of People Who Stay Sharp Into Old Age
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We all want to age gracefully, maintaining our mental and physical prowess as the years go by. But what separates those who simply age from those who truly thrive – the so-called “super-agers”? Researchers are increasingly fascinated by this select group, and the answers are proving to be more nuanced – and surprising – than you might think. Forget the rigid rules about diet and exercise; the key to super-aging may lie in how you live your life.
Who Are Super-Agers,Exactly?
The term “super-ager” refers to individuals who maintain cognitive abilities that are comparable to those of people 20 to 30 years younger. These aren’t just people who haven’t lost cognitive function; they’re individuals whose brains appear to defy the typical aging process.
Researchers at Northwestern University, led by Emily Rogalski, PhD, have been studying super-agers for over a decade. Their work focuses on identifying what sets these individuals apart. Initially, scientists assumed super-agers would have remarkably healthy lifestyles – meticulously planned diets, rigorous exercise routines, and a dedication to brain-training games like crossword puzzles and meditation – but that’s not the case.
“Some super-agers do not demonstrate amazing behaviors in mid-life or in late life. Such as, some drink alcohol regularly, smoke a pack of cigarettes a day, or sleep less than the recommended amount,” says Rogalski.
That definitely doesn’t mean that healthy habits don’t matter, it just suggests there’s not one particular lifestyle that’s associated with super-aging, she says.
Super-agers also weren’t any healthier than the average person. They took about the same number of medications that would be expected for their age.
The Unexpected Common Thread: Engagement is Key
So, if it’s not a perfect bill of health, what is the secret? The common thread among super-agers is that they stayed mentally engaged, socially involved, and emotionally expressive, whether through community work, conversation, or hobbies they’re passionate about. It’s about a life well-lived, filled with purpose and connection.
This suggests that actively participating in life – not just surviving it – is crucial for maintaining cognitive health.It’s not about avoiding risks or adhering to strict rules,but about embracing experiences and nurturing relationships.
Ways to Keep Your Brain Healthy, super-Ager or No
While there doesn’t appear to be any special protocol that will guarantee super-ager status, there may be ways to keep your brain as healthy as possible, says Maya Gefen, a neuroscientist specializing in aging.Recent results from a randomized controlled study (called the U.S. POINTER trial) found that lifestyle changes could help protect thinking and memory from normal decline, she says.Though Gefen was not involved in that study,she found the results promising.
The group with the best results followed this “recipe”:
The U.S.POINTER Trial’s Brain-Boosting Blueprint
Physical Exercise: They aimed to get 30 to 35 minutes of moderate-to-intense aerobic activity four times a week,plus strength and adaptability exercises twice a week. Think brisk walking, cycling, swimming, or dancing – anything that gets your heart rate up. Strength training doesn’t have to involve a gym; bodyweight exercises like squats and push-ups are effective too.
Cognitive Exercise: They used a computer-based brain training programme three times a week for 30 minutes, plus regular engagement in other intellectually challenging and social activities. This could include learning a new language, playing a musical instrument, taking a class, or simply engaging in stimulating conversations. The key is to challenge your brain in new and different ways.
nutrition: They followed an eating plan like the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil, and fish, and limits sugar and unhealthy fats. This diet isn’t about deprivation; it’s about nourishing your brain with the nutrients it needs to thrive.
Health Monitoring: They got regular check-ins on blood pressure, weight, and lab results. Proactive healthcare is essential for identifying and managing any health issues that could impact cognitive function.Ultimately, the pursuit of super-aging isn’t about finding a magic formula. It’s about