The secrets of the super-agers

We all want to live a long life, but we also want to stay mentally sharp. Meet the super-agers, people whose cognitive abilities age far slower than they do. Bryan Hubbard reports

What’s the secret of the super-agers? These are people in their 80s who have cognitive powers, such as memory recall, and biological brain traits that are usually seen only in someone 30 years younger.

There are several elements at play, but some of the key ones are staying curious about the world and maintaining an active social life. Their brains also seem to be immune to any adverse effects of plaques, which are believed to be associated with Alzheimer’s disease.

Researchers at Northwestern University have been researching the super-agers for more than 25 years to understand how some people maintain exceptional mental sharpness and brain health late in life. These people consistently perform as well on memory tests as people 25–30 years younger, challenging the long-standing belief that cognitive decline is unavoidable with age.

Around 290 super-agers have participated in the research project, and 77 have donated their brains for further research.

Always being inquisitive and outgoing while maintaining an active social life are common traits in the super-agers, but their brains have especially interested the researchers. Some of these brains showed the presence of amyloid and tau proteins, also known as plaques and tangles, while others haven’t shown any signs of the proteins.

“There are two mechanisms that lead someone to become a super-ager. One is resistance: They don’t make the plaques and tangles. Two is resilience: They make them, but they don’t do anything to their brains,” said Sandra Weintraub, one of the researchers.¹

Another view—and one gaining credence—is that amyloid plaques have nothing to do with Alzheimer’s disease in the first place.

The five keys to super-aging

1. Stay active

Exercise is important, and it’s easier than you might think. Walking, riding a bike, or doing housework or gardening improves oxygen intake, which helps your body perform optimally. Exercise also helps to keep your heart healthy. The super-ager researchers recommend some activity at least twice a week, but moderate exercise should be a daily activity.

2. Challenge yourself

Mental activity can be just as important as physical activity. If Sudoku doesn’t speak to you, try reading an article on a subject with which you’re unfamiliar or taking classes that put you outside your comfort zone. Learning a new language or skill is another great way to keep the brain stimulated (see page 50 for one good option).

3. Be a social butterfly

Get out and about, talk to people—yes, even complete strangers—and form strong social relationships. Join a drama group or neighborhood community. People who are socially active have better neural connections in the region of the brain that deals with social processing and awareness.

4. Indulge yourself

Yes, treat yourself, and do more of what you enjoy, including having that nightcap before you head for bed. People who enjoy a little alcohol and drink moderately are 23 percent less likely to develop Alzheimer’s disease or suffer memory problems.

5. Eat smart

The Mediterranean diet is good, but the MIND diet may be better for mental sharpness. The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a plant-based diet that can reduce the risk of Alzheimer’s disease.

A Mediterranean diet consists of healthy, unprocessed foods such as fish, vegetables, fruits and legumes; the lesser-known DASH diet calls for reduced sodium intake through a diet consisting of whole grains and vegetables.

The combination results in a diet that encourages eating berries, leafy greens, olive oil, whole grains, beans and even wine. A combined diet works by lowering your risk of inflammation and oxidative stress, two likely causes of chronic disease such as heart problems, diabetes and some cancers.

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