If I Could Turn Back Time: Protecting Against Cognitive Decline
Lessons from SuperAgers
Imagine living to 90 and still having the sharp memory of someone in their 50s. While this may sound like science fiction, it's a reality for an extraordinary group of elderly individuals known as "SuperAgers." As our population ages and concerns about cognitive decline grow, understanding how these remarkable people maintain their mental edge well into their later years has become increasingly important. Their stories offer hope and practical insights for anyone interested in protecting their cognitive health.
Today, we are diving into a topic that affects us all: aging. It’s a journey we all embark on that shapes not just humans, but nearly every living creature. Aging is a complex and multifaceted biological process that impacts our physiological systems, especially the brain. As we age, it’s common to experience changes in thinking. People often notice slower recall, a decline in attention, and/or reduced episodic and semantic memory capacity. This set of changes is known as “age-related cognitive decline” and while it’s a normal part of getting older, it can feel unsettling. Aging also brings with it the greatest risk factor for dementia, a more invasive type of cognitive decline linked to neurological disease. Unlike the mild and gradual shifts seen in age-related cognitive decline, dementia represents a more severe and progressive deterioration that can significantly impact daily functioning and quality of life.
But here’s the exciting twist: there are remarkable individuals known as “SuperAgers.” These extortionary people, often in their 80s and 90s, maintain memory abilities on par with those decades younger! With cognitive capacities and neurobiological characteristics that rival individuals 20-30 years their junior, SuperAgers challenge the notion that cognitive decline is an unavoidable part of aging. Their existence suggests that with the right factors in play, we can defy expectations and thrive cognitively well into our golden years!
Which begs the question, what sets SuperAgers apart from other people? Why are they so successful in staving off cognitive decline that so many experience as they age? One fascinating aspect of SuperAgers is their diversity; they are not a homogenous group. Research suggests that there isn’t just one pathway to becoming a SuperAger: instead, it’s likely a complex interplay of genetic and environmental factors. Nevertheless, there are certain habits that many SuperAgers share that may help shield them from cognitive decline.
1. Active lifestyle. Physical exercise has a myriad of benefits on cognition as we age. Not only does it promote factors such as synaptic plasticity and neurogenesis (the growth of new neurons), but it also helps prevent other health conditions associated with cognitive decline and dementia risk such as heart disease, diabetes, and high blood pressure. Although not all SuperAgers exercise, many do, and SuperAgers tend to lead relatively active lifestyles. Moreover, several studies have demonstrated that engaging in physical activity and exercise interventions improves cognitive function and/or delays cognitive decline in people who already have memory problems. So, whether it’s a daily walk, a dance class, or a game of tennis, keeping active is an important investment in brain health.
2. Mental Stimulation/Challenge. Just as important as physical activity is cognitive activity! Almost all SuperAgers embrace mentally stimulating pursuits such as puzzles, reading, and learning new skills, to keep their brains active and sharp. Many successful cognitive agers explore new hobbies, whether it’s picking up a musical instrument, enrolling in a class, or learning a new language. They also find joy in creative outlets like writing, crafting, and performing arts, all of which may contribute to their cognitive vitality.
3. Strong Social Connections. Another key characteristic of the majority of SuperAgers is their ability to maintain robust social networks and engage in meaningful relationships, which enhance mental well-being. Indeed, successful cognitive agers almost unanimously have large social groups and engage in regular social interactions. Conversely, social isolation is linked to poor cognitive functions and lower gray matter volume in regions of the brain that regulate thinking and cognition such as the cortex and hippocampus. Strong social connections may be beneficial for maintaining cognitive healthy by helping to buffer against stress/anxiety, which can negatively impact cognitive function, and/or by fostering a sense of belonging and purpose to stay active and engaged.
4. Diet: Although certain diets such as the “Mediterranean diet,” emphasizing fruits, vegetables, whole grains, fish, nuts, and healthy fats, have been linked to a prevention/reduction in cognitive decline in certain populations, when it comes to food, there is no magic bullet for stopping or slowing cognitive decline. In fact, SuperAgers span individuals who are fitness buffs and adhere to strict plant-based diets, to those who indulge in a nightly whiskey and cigar. These trends indicate the importance of moderation when it comes to diet and protection against cognitive decline. It is unnecessary to overhaul your entire way of eating or strictly adhere to a given diet in order to promote optimal brain health, but rather try to generally emphasize a balanced diet.
An important rule of thumb to keep in mind is that what is good for your body and general health is also beneficial for the health of your brain! So, factors such as maintaining adequate hydration, getting sufficient amounts of regular sleep, and limiting alcohol consumption and smoking, may also promote cognitive resiliency with aging. While there is no surefire way to become a Superager, there are very real steps that anyone can take to protect against cognitive decline and decrease dementia risk. Incorporating healthy habits into your daily routine creates a strong foundation for not only your physical health but also your cognitive vitality as you age. Your brain will thank you!
Stay curious (and happy holidays!),
Unbiased Science