SuperAgers: The Secrets of Those Who Stay Sharp and Healthy Into Their 80s and Beyond
Maintaining robust health and mental acuity as we grow older is a universal aspiration. However, a remarkable group known as "SuperAgers" appears to have mastered this pursuit, demonstrating exceptional vitality well into their later decades.
The term "SuperAgers" was coined by researchers at Northwestern University, who define them as "adults over age 80 who have the memory capacity of individuals who are at least three decades younger." Northwestern is among a select few institutions nationwide with dedicated SuperAging research programs.
What Distinguishes SuperAgers from Others with Good Longevity?
Experts emphasize that SuperAgers are not merely individuals who live long lives; the critical distinction lies in their brain health. Studies indicate that SuperAgers' brains closely resemble those of much younger people. According to Northwestern Medicine, an affiliate of Northwestern University's Feinberg School of Medicine, SuperAgers exhibit significantly less brain volume loss compared to their peers who experience good longevity but typical age-related cognitive decline.
For instance, an 87-year-old with good longevity might have a brain that matches their chronological age, whereas a SuperAger of the same age could possess brain characteristics similar to someone in their 50s or 60s.
Tamar Gefen, an assistant professor at the Mesulam Center for Cognitive Neurology and Alzheimer's Disease at the Feinberg School of Medicine, clarified that "there is no special trick to becoming a SuperAger — at least not yet." She elaborated, "Like most trajectories of age, or conditions of life, it is a combination of biology, environment and personal agency."
Defining the SuperAger Profile
Jennifer Ailshire, an associate professor of gerontology at the University of Southern California, provided further insight into the SuperAger phenomenon. "We think of SuperAgers ... as people who are reaching 85 years of age, so they're exceeding the typical or average life expectancy for ... their cohort," Ailshire explained. "For us, a SuperAger is not just someone who's long-lived. It's also someone who's maintained a fairly high level of physical, cognitive, psychological and social well-being."
The paths to achieving this holistic well-being vary widely among SuperAgers. "For some, it is drinking a beer [or a few] at night. For others, it's abstaining from vices. Some are still running successful businesses, while others have been retired for years," Gefen noted. "I suppose the common denominator is that most appear to be socially active or engage in continuous, meaningful activity. But there are exceptions."
Key Habits to Emulate from SuperAgers
While researchers stress that there is no guaranteed roadmap to becoming a SuperAger, adopting certain positive habits can significantly enhance cognitive and physical functioning in later years. Here are five key practices derived from SuperAger research:
- Move Your Body Regularly
"A lot of research shows that daily body movement is associated with both longevity and healthy aging," Ailshire stated. She prefers the term "movement" over "exercise" to encompass a broader range of activities. "These may just be activities like gardening, doing crafts, kind of working around the house." Even walking qualifies, with Ailshire highlighting that SuperAgers consistently avoid sedentary behavior. "They're very physically active and they have been their entire lives," she added.
- Engage in Social Activities
Regular socialization is a hallmark of healthy aging, whether through time with friends and family, volunteering, or workplace interactions. Research consistently shows that individuals with strong social connections tend to live longer and enjoy better cognitive and physical health. Maintaining a robust social network is a crucial component of aging well.
- Reduce Controllable Stress
Life inevitably brings stress from work, finances, health, and family matters, but minimizing unnecessary stress is vital for preserving brain and body sharpness. Ailshire shared insights from SuperAgers: "Some have basically said, 'I haven't gotten involved in other people's drama and tried to keep from being angry a lot, from being stressed a lot.' They've at least avoided stress to the extent they could — they didn't create their own stress."
- Challenge Your Brain
Cognitive stimulation is essential for healthy aging, and there are numerous ways to keep the mind engaged. "You're never too old to learn a new language, learn a new way of picking up an instrument or do something that really challenges you cognitively or mentally," Ailshire advised. However, Gefen cautioned that the activity should be mentally stimulating without causing distress; if a task like a crossword puzzle induces panic, it's best to avoid it.
- Make Time for Enjoyable Activities
Based on scientific literature and interviews with SuperAgers, Ailshire summarized that these individuals are "people who are doing the things that make them feel happy and fulfilled." Gefen echoed this sentiment, recommending engagement in "activities that are engaging, enjoyable, motivating and not stress-inducing," whenever possible.
The journey to becoming a SuperAger may not have a clear-cut formula, but integrating these habits into daily life can pave the way for a healthier, sharper, and more fulfilling aging process.
