Rise of the superagers

There is a general assumption that cognitive decline is inevitable, however as our director of brain health and research impact, Professor James Goodwin states, “DNA is not destiny. It is entirely possible to slow down brain ageing”. 

This is welcoming news for everyone, as according to the study, we have the power to defy the expectations and conventional projection of ageing well into our 80s. Through lifestyle tweaks and changes we can slow down and reduce the speed of cognitive decline in later life. One particular group of over 80s has emerged, and have been given the name ‘Superagers’. This group is showing brain test results similar to people in their 50s and 60s. 

The term ‘superager’ first emerged from Northwestern University, whereby a group of adults over the age of 80 showed a remarkable level of memory recall. Their test results were matching those of people much younger –  in their 50s and 60s. As well as better recall, the physical appearance and structure of the brain in functional MRI scans showed less brain volume loss compared to that of a ‘normal ageing adult’. As Northwestern University reports, normal ageing adults lose approximately 2.24% in brain volume per year, and yet the group of superagers lost around 1.06%.

These FMRI scans have also shown the physical difference in their brains. They have a much thicker anterior cingulate cortex – located in the medial frontal region this part of the brain is responsible for our emotional responses, self-regulation and cognitive processing. This is often seen in much younger adults. They also show lower levels of age-related atrophy and a resilience to neurodegenerative diseases such as dementia and Alzheimer’s disease. They showed a slower accumulation of tau tangles and amyloid plaques, the hallmarks of dementia and Alzheimer’s, while revealing robust and functional neural pathways which helped prevent any experience of cognitive decline. 

While genetics do factor into brain health – more on this shortly – common ground on which these superagers stood was their ability to maintain strong lifestyle patterns which supported their brain health and cognitive function. Many engaged in regular exercise, they followed healthy diets, were keen to learn new skills and ensured they remained socially active on a daily basis. What was understood by this, was that no single behaviour has the power to reduce the risk of cognitive decline in later life, but rather its the accumulation of small habits that can create change – brain longevity and vitality is sustained through a variety of activities, not one isolated event. 

Keeping the mind active and staying social is especially relevant, and as Professor James Goodwin says, “loneliness is one of the biggest risk factors of neurodegeneration”. Studies consistently show that loneliness and social isolation accelerate cognitive decline, partly through inflammatory pathways and partly through reduced cognitive stimulation. Superagers tend to maintain rich social lives, whether through family and friendships, or community engagement. These interactions create emotional stability, they protect against depression and further support the processes associated with healthy ageing. It has been found that superagers often embrace tasks that require a mental effort rather than those that were within their comfort zone. For example, they enjoyed learning a new language, a new instrument or learning more about their current interests such as potting new plants or reading about a culture / country they are keen to visit.

Professor Yaakov Stern, Professor of Neuropsychology at Columbia University, says that “there isn’t only one right thing to do. Everybody has interests, so follow those interests. If you like to read, read. If you like to garden, enjoy gardening. From a day to day point of view, it’s much more manageable and enjoyable”. This desire to learn and challenge strengthens the neural pathways in the brain that build cognitive resilience in later life, further helping the brain to withstand neurodegenerative diseases.

Nutrition and maintaining good gut health were increasingly recognised as contributors to supporting good brain health. Although there was no single diet that the superagers followed, there was a tendency to lean towards the Mediterranean diet which sees whole foods, fish and plant-based meals consumed – a strong and colourful variety. This also helped to maintain insulin (blood sugar) levels, which as we recently wrote about, is a key hormone in creating the brain’s energy supply. You can read more on this here.

Maintaining a healthy diet has been shown to reduce neuroinflammation, promote mitochondrial function, reduce oxidative stress and further promote healthy vascular ageing – all of which are key in preventing and protecting cognitive function. Physical movement and exercise went hand in hand with nutrition, helping to improve blood flow to the brain and support heart health. 

Circling back to genetics, this of course, cannot be ignored. Some people simply possess inherited traits that help them to fight ageing and cognitive decline. They easily maintain synaptic plasticity and form new neural connections in the brain. However, this isn’t the winning ticket. Science has found that even with favourable genes, you still need to maintain certain lifestyle factors to support a healthy brain – your environment very much influences your cognitive potential and outcome in later life. 

The concept of ‘superagers’ is a big lesson in brain health as we currently know it, for academics and the public alike. It highlights the brain’s incredible process of adaptability and its ability for sustained performance. It suggests that interventions – keeping the mind active, exercising, eating well, sleeping soundly and maintaining an overall healthy life – throughout life, makes a significant difference when a person reaches their 80s. It shapes their neurological outcome. 

And the biggest takeaway? This is not unrealistic or unachievable for us. We have the evidence we need to see what helps to protect our brain health. We now need to put it into practice. Our 6 core pillars at Brain Health Network show a step by step guide on how we can start nurturing and bettering our brain health. Through commitment, consistency and adaptability, our brains can also remain dynamic throughout life, so we too can join the elite group of ‘superagers’.