Strategies for maintaining cognitive health in old age: Insights from exceptional cognitive elders
In the realm of aging, a group of individuals stands out as remarkable examples of cognitive and physical vitality: the SuperAgers. These older adults, often well into their 90s and beyond, maintain cognitive abilities and physical health comparable to much younger individuals.
Characteristics of SuperAgers are manifold. They lead active, meaningful lives, engaging in activities well into their ninth or tenth decade [1][3]. Despite managing illnesses, they are not invincible, but their resilience is evident. SuperAgers hail from diverse backgrounds, yet they share life choices that support longevity [2].
The lifestyle habits of SuperAgers form the cornerstone of their exceptional aging. Physical activity is crucial, with regular exercise and simple habits like transitioning from sitting to standing frequently building muscle strength [2]. A plant-forward diet, emphasizing fruits, vegetables, whole grains, and fish, while limiting red meat, butter, and sweets, supports cognitive health [2]. Moderation in indulgences, such as moderate alcohol consumption and avoiding smoking, are common traits [2][4]. Mindful eating and weight management, maintaining a balanced diet and stable weight, also play a role [4].
Social and mental engagement are key. Active mental engagement through meaningful work or activities, as well as staying socially connected and involved, helps maintain cognitive sharpness [1][3]. Positive life choices, even in the face of difficult circumstances, are another common trait among SuperAgers [2].
Genetics play a role, but lifestyle and environment shape 60-80% of longevity. Factors such as childhood nutrition, education, healthcare access, and stress management matter significantly [4].
Studies such as the SuperAgers Family Study are actively exploring the science behind longevity and health in advanced age [4][5]. Findings suggest that Superagers' brains shrink at a slower rate compared to normal adults, with a rate of less than 1% compared to 2.2% for normal adults over 18 months [6]. Superagers also have more robust brain areas, particularly in the area responsible for integrating memory, decision making, and emotions [6].
Practising six leisure activities, such as knitting, walking, socialising, reading, volunteering, playing board games, and taking classes, can lower the risk of memory problems by almost 40% [6]. Superagers also score very high on positive social interactions, thus reporting higher quality of life [6].
Brain chemicals that help with important functions, such as acetylcholine, reduce with age. However, mentally stimulating activities like reading, dancing, crafting, and other hobbies are associated with better aging, offering a 40% lower risk of serious memory loss [6].
The MIND diet, which encourages the intake of green leafy vegetables, nuts, whole grains, berries, beans, fish, poultry, and olive oil while limiting intake of butter, cheese, red meat, fried foods, and sweets, is a specific diet recommended for brain health [6]. Regular supply of these nutrients can increase chances of becoming a superager at 80 [6].
Flavonoids, found in berries, fruits, and vegetables, increase blood flow to the brain for up to 2 hours and promote thicker brain cells, especially in the memory area [6]. After the age of 40, the brain starts shrinking at a rate of 5% per decade [6].
Physical activity increases blood flow to the brain, increases brain cells production, and mental processing speed [6]. The lifestyle habits of superagers, including good nutrition, mental stimulation, and socializing, contribute to their ability to maintain brain function in old age [6].
The term "Superaging" was coined by Northwestern University to refer to older adults with exceptional mental capabilities, typically those over 80 years old [6]. Superagers have a higher number of brain cells involved in advanced social behavior [6].
In essence, becoming a SuperAger involves consistent physical activity, a plant-forward diet, moderation in habits, mental engagement, and social activity, supported by avoidance of harmful behaviors and mindful living. By adopting these habits, one can strive for a healthier, more vibrant, and cognitively sharp future.
- By incorporating a single capsule dose of mental stimulating activities like reading, dancing, crafting, and other interests daily, individuals may lower their risk of serious memory loss by 40%, a strategy reportedly employed by SuperAgers, remarkable examples of mental-health and health-and-wellness in aging.
- In the health-and-wellness realm of aging, the science behind longevity and exceptional mental capabilities is under exploration, with studies demonstrating that SuperAgers, even well into their 90s, maintain smaller brain shrinkage rates, superior brain areas, and increased resistance to memory loss, characteristics that may be achievable through a combination of lifestyle habits, including a plant-forward diet, physical activity, mental engagement, socializing, and avoidance of harmful behaviors, contributing to a healthier, more vibrant, and cognitively sharp future.
