Secrets of the Super-Agers

It’s not uncommon to lose a bit of our mental edge as we age, or even to develop some degree of dementia. Mild cognitive impairment affects more than one in five adults over age 65, and dementia is present in about 10 percent. And, of course, many of us experience “senior moments,” when, for instance, we can’t recall the name of that famous actor or remember where we put our car keys.

Less common are people who retain especially strong memory and thinking skills well into their 80s and beyond—a group known as super-agers. These individuals have the memory and cognitive abilities of those 20 to 30 years younger.

Many of us have known an elderly person who was a super-ager—that person we described as “sharp as a tack.” Their recall of recent and past events, their sense of humor, and their activities and interests made them stand out from their peers. And even if their physical health didn’t keep pace—perhaps they needed a walker or wheelchair—they carried on a rich cognitive life. 

Nature versus Nurture?

It’s easy to assume that the brains of super-agers must be resistant to age-related changes. And there is some evidence that super-agers might have some genetic protection against cognitive decline. But this is a nature-vs.-nurture question, and most of what we currently know suggests that nurture plays a much bigger role.

For example, in a study in the Journal of Alzheimer’s Disease in 2023, researchers in California examined the autopsy reports of 102 people who died at an average age of 97.6. All had been enrolled in the 90+ Study, and all had received excellent scores on mental exams between two and 12 months before their deaths. Surprisingly, the autopsies of their brains showed changes comparable to those seen in people with Alzheimer’s disease.

So what’s protecting the brains of these super-agers, despite neurological changes that should make them vulnerable to cognitive decline? We don’t have definitive answers, but another recent study offers some interesting possibilities.

Published in The Lancet, the study used brain scans and lifestyle factors to compare 64 super-agers and 55 typical older adults (all in their early 80s). The scans showed higher gray matter volume in the brains of the super-agers, as well as less atrophy of the brain. Super-agers also had faster movement speed (despite no differences in frequency of exercise) and better mental health. This research is encouraging, as activity level and attention to mental health are two factors that might be within our control. 

Blue zone model

Nuno Martins, PhD, visiting scholar at UC Berkeley and affiliated researcher at its Center for Research and Education on Aging, suggests that we have the tools we need to add valuable, healthy years to our lives.

“Health is the new wealth,” he says. “Society is starting to understand that it’s the most valuable asset we have. While we’ve always had theories on how to live longer with a better quality of life, we’re now starting to see people really put it into practice.”

Dr. Martins points to so-called blue zones—areas of the world with a much higher than average number of centenarians. They include Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; Loma Linda, California; and Singapore. Residents of these areas all share some common factors: a healthy diet that is largely plant-based, regular walking and other movement in their daily lives, and a strong social network.

Although residents of these areas grew up with these norms, and they’re not common in most of the U.S., it’s never too late to incorporate these healthy habits into our own lives. The benefits start the moment we do. 

Social connection. One of the most important predictors of mental and physical longevity is how socially connected you are. In blue zones, people tend to live out their entire lives where they grew up, surrounded by lifelong family and friends as they age. This isn’t often the case in the U.S.—so we need to create our own social framework.

“We’re social beings, but we’re relying too much on social media,” says Dr. Martins. “Nothing replaces in-person human contact and connection.”

Having a variety of social activities, both regularly scheduled and spontaneous and with people of different ages, helps keep our minds engaged and active. It can also help prevent depression and anxiety, which can have ties to mental ability. 

A sense of purpose. “When you have a bond with your community, you want to continue living because you serve something bigger than yourself,” says Dr. Martins. “You feel significant, because you are.”

This can take many forms, such as volunteering, being active in a religious group, or helping with grandchildren. Anything that helps you improve the lives of others helps improve your own as well. 

Quality sleep. We need to take sleep more seriously, Dr. Martins also advises. “Sleep should be a priority in your life. Ideally, go to sleep at the same time every night, and your body will learn to wake when it’s ready, without an alarm clock.”

Going without an alarm clock is a bit risky if you have a job to get to in the morning, but a worthy goal at any age. And the benefits of a good night’s sleep are well known, including reduced risk of illnesses, better ability to manage stress, and improved mood. Getting enough sleep also makes it much more likely that you’ll make other healthy choices as well. 

A healthy, balanced diet. Our daily food decisions aren’t made rationally, says Dr. Martins—we’re simply reacting to the stimulus of being hungry and choosing what’s appealing. But if we can become more rational about what we’re eating, we can reap the same benefits of a healthy diet as people living in blue zones. Prioritize produce, lean protein, and water, and eliminate processed foods and sugar as much as possible. 

None of this advice is groundbreaking, he adds. We know it already; we just don’t put it into practice often enough. “If you owned a Ferrari, or a champion racehorse, you’d put nothing but the best fuel in. Why do we feed ourselves anything less?”

Regular exercise. Incorporating as much movement as possible into your daily life is important, but so is dedicated exercise that gets your heart rate up and builds your stamina. The good news is that this can take any form you like—and the more social you can make it, the better.

Dr. Martins recommends finding a partner to exercise with or taking a class with a group, which provides the added benefits of social connection and accountability. “Find a community that’s committed and takes it seriously.” 

Continuous mental challenges. Your brain functions much like your body—use it or lose it, advises Dr. Martins. “Often one of the worst things we can do for our cognitive health is to retire from a job. We disconnect from our group and our daily routines, and our minds aren’t challenged in the same way.”

If you are thinking of retiring or have already, make sure you have plans to keep your mind active. Find a part-time job, volunteer with a worthy organization, or mentor younger employees in your field. Make sure to find a replacement for the mental stimulation you received from your job.

This could also take the form of learning something new—a musical instrument, a second language, a skill or hobby. Many super-agers report that keeping their minds challenged has helped keep them sharp as well. 

BOTTOM LINE: Even if you haven’t always put yourself in the best position to become a super-ager, it’s never too late to start. Just like quitting smoking can improve your physical health starting almost immediately, adopting the habits of super-agers may put you on the road to becoming one of them. Growing your social network, maintaining meaningful work or volunteer opportunities, getting quality sleep, eating a healthy diet, and staying active can extend your healthy years—and keep your mind sharp enough to enjoy them.