Can you become a "super-ager"?

The people known as "super-agers" have shown that for some, age really is only a number. "Super-agers are known to maintain peak mental prowess well into their 90s and avoid Alzheimer's disease and other dementias," says a brain injury rehabilitation specialist.

"While the general thinking is that memory declines and brain functions slow as we age no matter what, studies on super-agers suggest this is not inevitable, and there may be ways to maintain high levels of cognitive function for much longer in life."

The aging brain

The average brain loses about 5% of its volume and weight per decade after age 40, with a steeper decline after 70. Shrinkage hits hardest in regions involved in learning and memory, like the frontal lobe and hippocampus. Smaller volume also means weaker communication between brain regions, slowing processing speed and sometimes impairing other cognitive functions.

"These usual age-related brain changes can affect thinking and make it harder to recall words and names, focus on tasks, and process new information," the specialist says.

Super-ager brains, though, shrink at about half the average rate, and their memory and cognitive skills stay on par with much younger brains. What accounts for that? One research team offered a clue in a 2021 study published in a neuroscience journal.

They recruited 40 older adults identified as super-agers and gave them a memory test while scanning their brains with functional magnetic resonance imaging (fMRI), which maps activity in different brain areas. For comparison, 41 young adults (average age 25) took the same test and scan. The super-agers performed as well as the younger participants, and their fMRI scans showed visual cortex activity - the area processing visual input - that looked similar to the younger brains.

What is super about super-agers?

Studies find genetics is the biggest factor in how brains age.

"Science has identified about 100 genes common among super-agers, although it's unclear which ones in particular are linked with neurological benefits," the specialist says. "If you win the lottery and are born with those genes, you have a good chance of becoming a super-ager." But what if your genetic ticket is a bust? Can you still win at super-aging?

"Super-agers also tend to follow a healthy lifestyle, and many reach their 90s free of problems like heart disease, diabetes, and high blood pressure," he says. Here are the healthy daily habits many super-agers share - and how they may protect your brain.

Eat more "superfoods." Many super-agers eat diets rich in antioxidants, polyphenols, and omega-3 fatty acids - nutrients shown to fight inflammation and protect against disease-causing cell damage. Examples: berries, whole grains (oatmeal, quinoa), fatty fish (salmon, trout), nuts (walnuts, almonds), olive oil, cruciferous vegetables (broccoli, brussels sprouts, cauliflower), avocados, and green tea.

Unsurprisingly, these foods are staples of plant-based diets associated with brain and heart health, like the MIND, DASH, and Mediterranean diets. Nobody knows exactly which foods or amounts are ideal, so focus on meals containing a variety of them.

Be more active. Super-agers tend to move more. Regular exercise helps maintain brain volume and cognitive function, even started later in life. Exercise triggers physiological changes, including production of growth factors - chemicals that enhance brain cell function and survival and can even stimulate new brain cell formation. Studies suggest the brain regions controlling thinking and memory are larger in people who exercise.

The type of exercise matters less than doing it: walking, swimming, other aerobic activity (especially high-intensity interval training), strength training, tai chi, and yoga are all linked to better memory. Consistency is key. "Being active on a regular basis leads to greater brain benefits," he says.

Be more social. Super-agers tend to have more social interaction, and regular social engagement is associated with healthier brains. The reverse holds too: social isolation is linked to lower gray-matter volume in cognition-related brain regions.

Challenge yourself. Super-agers keep challenging their brains, and learning new things as you age aids memory. Study a second language, learn an instrument, or take up a new hobby.

Get good sleep. Super-agers prioritize sleep - guidelines suggest seven to nine hours nightly. "During sleep, the brain clears away metabolic waste that builds up early in the development of Alzheimer's disease," he says. One 2022 study found that trouble falling or staying asleep three or more nights a week for three months raised the risk of worsening memory in older adults.