Defining a Super Ager: Beyond Normal Aging
The concept of "super aging" was pioneered by researchers at Northwestern University's Mesulam Center for Cognitive Neurology and Alzheimer's Disease. A super ager is not just someone who is healthy in their old age, but rather a person whose mental and sometimes physical capabilities match those of individuals who are significantly younger. This exceptional ability is primarily measured by performance on memory and cognitive tests. For example, in one Harvard study, some older participants recalled a list of words with the same accuracy as adults aged 18 to 35.
Cognitive resilience and brain maintenance
Researchers are exploring two main theories to explain how super agers defy the norm: cognitive reserve and brain maintenance.
- Cognitive reserve: This theory suggests that some brains are more resilient, possessing a higher capacity to withstand the assaults of aging and disease. A super ager with high cognitive reserve may have typical Alzheimer's-related plaques and tangles but manage to maintain normal function.
- Brain maintenance: This theory posits that some brains simply age more slowly, with less physical deterioration over time. In a study cited by the National Institute on Aging, the brains of super agers shrank at half the annual rate of their cognitively average peers.
The neuroscience behind exceptional aging
Advanced imaging and neuropathology studies have revealed distinct differences in the brains of super agers. They often show a thicker cortex and a larger hippocampus, both areas crucial for memory. Furthermore, autopsies have found a higher density of a specific type of large neuron, called Von Economo neurons, in the brains of super agers. These neurons are linked to social-emotional intelligence and may help explain the strong social networks often reported by these individuals.
Comparison: Super Agers vs. Cognitively Average Peers
| Characteristic | Super Agers | Cognitively Average Peers (80+) |
|---|---|---|
| Memory Recall | Often comparable to adults 20–30 years younger | Typical age-related memory decline |
| Brain Volume Loss | Significantly slower rate of annual shrinkage | Normal rate of brain volume loss (~2.24% annually) |
| Cortical Thickness | Thicker cortex and hippocampus | Average cortical thickness for their age |
| Social Connections | Often report strong, warm, and meaningful relationships | May have smaller or less meaningful social circles |
| Physical Activity | Frequent and often rigorous activity | Exercise habits can vary significantly |
| Attitude | Often display high resilience and extroverted tendencies | Can have varying personality traits |
| Genetics | Likely a combination of genetic and lifestyle factors | Varying genetic predispositions for aging |
Key Factors Contributing to Super Aging
While genetics undoubtedly play a role, research has identified several consistent lifestyle factors among super agers that can be adopted by anyone looking to improve their brain health.
1. Active lifestyle
Super agers are not necessarily exercising more frequently than their peers, but they tend to engage in more challenging and physically demanding activities. Regular physical activity, even just twice a week, increases oxygen intake, helps the heart, and can reduce the risk of dementia.
2. Mental stimulation
Consistent mental activity, particularly learning new skills, is a hallmark of super agers. This involves stepping out of one's comfort zone to engage the brain in novel ways, such as learning a new language or playing a musical instrument. A wide variety of intellectual pursuits, from reading and puzzles to traveling and attending lectures, is beneficial for maintaining cognitive function.
3. Strong social connections
One of the most distinguishing traits among super agers is their robust social lives. A recent study highlighted that strong, high-quality social relationships are a common thread, and loneliness is linked to a faster decline in memory. The region of the brain associated with social processing, which is larger in super agers, may contribute to this trait.
4. Positive mental health
Studies show that super agers tend to have lower levels of anxiety and depression. Managing stress is crucial, as high stress levels have been linked to a higher risk of memory problems. Seeking treatment for mental health issues can also significantly reduce the risk of developing dementia later in life.
5. Healthy diet and habits
Many super agers adhere to diets rich in antioxidants, omega-3s, and flavonoids, such as the MIND diet (a blend of the Mediterranean and DASH diets). These dietary patterns are linked to better brain health. Additionally, some super agers practice moderation with indulgences, such as occasional alcohol consumption, but it's important to note this is within recommended limits and not universal. Good sleep hygiene is also consistently reported, allowing the brain to clear out waste products.
The path forward: Insights from super agers
The study of super agers is a pivotal moment in longevity research, shifting the focus from what goes wrong with aging to what can go right. While genetics and luck are contributing factors, the consistent lifestyle patterns observed in these individuals offer a roadmap for improving cognitive and overall health. By staying socially engaged, mentally challenged, physically active, and prioritizing health, individuals can take proactive steps to promote their own healthy aging. Research into the unique biological mechanisms of super agers continues, with the ultimate goal of developing effective preventative strategies and treatments for age-related cognitive decline.
Conclusion
So, who is considered a super ager? A super ager is a living testament to the fact that significant cognitive decline is not an inevitable part of aging. They are older adults, typically 80+, who maintain exceptional memory and thinking skills. While their brains possess unique biological resilience, their lifestyles offer invaluable clues for everyone. The combination of mental and physical challenges, strong social ties, and an overall focus on health are key lessons from this extraordinary group. By integrating these habits into our lives, we can all aim for healthier, more cognitively robust later years. The ongoing research into super agers promises to unlock further insights, paving the way for a healthier future for all.
