For some people, age is just a number.
We’ve all met those people who seem to be able to defy the ageing process. Those ones who seem happily younger than their advanced years, and who seem able to retain their mental and physical prowess well beyond most other people of a similar age. Who aren’t struggling with health issues, whose memory is razor-sharp and who have greater speed, agility, mobility and balance than your typical older person.
These lucky folk are the “super-agers”, and often live well into their 90s with no signs of cognitive decline. But how do they do it – and do we all have a shot at being a super ager, or is it simply genetic?
Let’s find out.
First, what is a super ager?
There’s a commonly held belief that ageing leads to inevitable declines in memory, physical function, cognitive and reasoning ability and overall health. And while these declines do happen to many people, they’re not as inevitable as they may seem.
A super ager is the term coined for a select group of individuals who demonstrate higher levels of intellectual, cognitive and physical capability into very old age. This group of over 80s has the mental faculties of much younger people, and more closely resemble someone in middle age in terms of their ability, rather than great old age.
While the memory of an average person begins to decline in their 30s, super agers are an anomaly. Their brains appear to age much more slowly than the average person, allowing their brain functions to perform like the brains of much younger people.
Super agers are known to avoid contracting Dementia or Alzheimer’s Disease, and to have less incidences of diabetes or high blood pressure. They perform better on memory tests compared to their peers, and the neurons in their brains are larger and healthier than what could be typically expected in people of a similar age.
So, what makes a super ager?
Undoubtedly, super agers have some genetic component at play, and have usually inherited the genes for longevity. Good genes definitely help, and having parents and grandparents who lived well for a long time is a good indication that you too may have the genetics to be a super ager.
But there’s more to it than that.
Super agers have been studied regularly by researchers fascinated by their ability to maintain their mental and physical capacity, and the results of their studies have shed some light on exactly what traits super agers tend to have in common. This is great news for all of us, as it means that following the patterns of behaviour that super agers display can give everyone a chance at becoming one.
Becoming a cognitive super ager
Your brain is like any other muscle in your body – you have to work it and train it to see improvement. The old mantra, “use it or lose it” really does apply here – and if you fail to continually use your brain, its functions will atrophy and your mental capacity will decline.
Luckily, there’s plenty you can do to help develop a younger and more able brain:
- Stimulate your brain and challenge yourself. Regular brain stimulation will support its’ capacity to form new neural connections, will help maintain your mental dexterity and will keep those synapses firing well. Mental exercises that keep your brain engaged (such as puzzles, crosswords, sudoku, games etc.) are great choices, as well as participating in activities such as reading, painting, sewing, playing a musical instrument or building things. Our brains like to be challenged, no matter our age.
- Be social. Super agers tend to maintain strong social connections throughout their lives, and to enjoy an active social life. This helps them avoid feelings of loneliness that are sadly very common among older people. And this is hugely important, as social isolation has been strongly linked to a higher risk of anxiety, depression, dementia, heart disease and high blood pressure.
- Exercise. Regular physical activity greatly benefits the brain, and increases brain volume and cognitive function among those who exercise on a regular basis. And it doesn’t matter what kind of exercise you do, as consistency is key rather than doing any particular type of training or activity.
- Eat a healthy diet. Super agers tend to avoid eating large quantities of sugar, salt, fat and processed foods, and to eat a healthy diet packed with fruit, vegetable, legumes and plenty of protein.
- Enjoy the superfoods. A diet rich in antioxidants, polyphenols and omega-3 fatty acids has been shown to help protect the body from the type of cell damage that causes diseases and to fight inflammation. As well as eating healthily generally, make sure you eat plenty of cruciferous vegetables, whole grains, berries, fatty fish, nuts, avocados, green tea and olive oil to reap the benefits.
- Learn new things. Challenging your brain to process and retain new information has enormous longevity benefits, and will help improve memory and minimise cognitive decline. Learn a new skill, or language or learn to play a musical instrument. You’ll also reap benefits from doing simple tasks differently, such as making a cup of tea or brushing your teeth with your non-dominant hand.
- Sleep well. Super agers prioritise sleep and tend to maintain much more regular sleep patterns compared to the average older person.
- Be positive. Having a positive mindset, a sense of purpose and being able to adapt to change are all factors that contribute to better mental health and healthier ageing.
- Be resilient. Stress is a normal part of life, and we always have a choice about how we react to life stressors. Many super agers display great resilience in the face of stress, and seem able to rise above stressful situations and move on.
- Be patient. New things aren’t learned overnight, and perseverance and patience are key to mastering new challenges and activities. Don’t give up when things seem difficult, but persist with them and they will become easier. Don’t let your age deter you – you’re capable of learning new things at any age.
Becoming a physical super ager
- Push yourself physically. While super agers don’t necessarily exercise more often than other people, what they do tend to do is take part in more demanding and rigorous activities. Moderate intensity exercise reaps more dividends for ageing than low intensity exercise (although any exercise is better than none). So while walking is good, fast walking or stair-climbing are even better.
- Exercise throughout your life. Super agers tend to exercise more throughout their mid-life years than others, and to lead an active lifestyle well into old age. Regular exercise strengthens muscles, improves heart health, helps reduce risk of falls, helps you maintain a healthy weight and reduces your chances of getting many diseases. Just 30 minutes of exercise a day will be enormously beneficial for your long-term health.
- Exercise with a group. Being in the company of other likeminded people makes it easier to stay committed to exercise, and helps you enjoy the dual benefits of exercise and socialising.
- Be independent. Studies have shown that super agers tend to be more independent than the average, and to carry out as many physical tasks as possible on their own. Doing so leads to improved mobility, balance and agility, as well as reduced blood pressure and diabetes.
Can anyone become a super ager?
While there’s no way to predict the future or guarantee that everyone will be able to become a super ager, by following these habits we’ll be giving ourselves the best chance possible. And even if we don’t become a super ager, these habits will go a long way to helping us achieve better physical and cognitive health – which is still a very big win.
Click here to discover eight ways to improve your quality of life as you age.
