
Have you ever met someone who, despite being in their seventies or eighties, seems to have a memory and mental sharpness that rivals someone much younger? It’s not just impressive—it’s almost perplexing. Many of us worry about the gradual decline in our memory and cognitive skills as we age, but then we hear about these extraordinary individuals who seem to buck the trend entirely. So, what sets them apart?
Are they simply more resilient to the typical effects of ageing, or do they experience the same age-related changes but manage to handle them better? A new study from researchers in Madrid, Spain, may provide some answers.
The Research Behind Superagers
In the study, 64 superagers—people in their 80s who performed like typical 50-year-olds on memory tests—were compared to 55 other older adults with average memory for their age.
Over five years, the participants underwent annual brain scans to track the health and integrity of their white matter.
The researchers focused on two specific indicators of brain health:
Fractional Anisotropy (FA): This measures how efficiently water moves through the brain. Lower FA scores suggest blockages that slow down water movement, a sign of declining brain health.
Mean Diffusivity (MD): This shows how well brain tissues manage water movement. Higher MD levels indicate that cell membranes are becoming more permeable, which can disrupt the flow of water and signal a breakdown in brain structure.
Key Findings from the Study
Surprisingly, the total volume of white matter didn’t differ much between superagers and their typical peers. This finding was unexpected, considering white matter usually peaks in middle age before it starts to decline. However, there were significant differences in how their white matter functioned.
Superagers showed a slower decline in FA, meaning fewer obstructions were present, and a slower increase in MD, suggesting their white matter retained its integrity better. These differences were most pronounced in the frontal lobes, which play a key role in memory and complex cognitive tasks. This could help explain why superagers maintain such strong memory capabilities.
So, What’s the Secret?
The study suggests that superagers experience the same kind of white matter loss as others their age. However, they appear to be more resilient to the impact of these changes. Additionally, they seem to better preserve the structure of their white matter, which might be why their memory stays sharp longer.
How to Age Like a Superager
While we can’t choose our genetics, there are lifestyle choices that might increase our chances of becoming a superager:
Prioritise Cardiovascular Health: Past studies have shown that staying physically active, particularly during middle age, can help preserve white matter integrity. Even moderate activities, like walking or swimming, can have lasting benefits. The superagers in this study were more likely to have healthy blood pressure and blood sugar levels, factors closely tied to vascular health.
Stay Physically Active: While superagers didn’t necessarily exercise more than their peers, their level of physical activity during middle age might have contributed to their brain health. Moreover, research has shown that those who can walk quickly in their later years tend to have a combination of aerobic fitness, balance, and strength. This might not only help maintain brain function but also reduce the risks of other age-related diseases.
Make Healthy Choices Consistently: While genetics and luck certainly play roles, making healthy choices regularly can improve your odds. Eating a balanced diet, engaging in regular physical activity, and maintaining social connections can all contribute to better brain health.
The Takeaway
Ageing may come with its challenges, but some people defy the odds, retaining sharp memory and mental clarity well into their eighties. By focusing on cardiovascular health, staying active, and consistently making healthy choices, you can increase your chances of maintaining a sharp mind and enjoying a fulfilling, active life as you grow older. It might not guarantee you’ll become a superager, but it will certainly set you on the right path.
Want to boost your brain health? Start building healthy habits now. Schedule a free consultation with a health coach to craft a personalised plan that keeps you sharp for years to come.
References:
Inside the brains of superagers. Precision Nutrition.
Garo-Pascual, Marta, Linda Zhang, Meritxell Valentí-Soler, and Bryan A. Strange. 2024. “Superagers Resist Typical Age-Related White Matter Structural Changes.” The Journal of Neuroscience: The Official Journal of the Society for Neuroscience 44 (25).
Garo-Pascual, Marta, Christian Gaser, Linda Zhang, Jussi Tohka, Miguel Medina, and Bryan A. Strange. 2023. “Brain Structure and Phenotypic Profile of Superagers Compared with Age-Matched Older Adults: A Longitudinal Analysis from the Vallecas Project.” The Lancet. Healthy Longevity 4 (8): e374–85.
Hartshorne, Joshua K., and Laura T. Germine. 2015. “When Does Cognitive Functioning Peak? The Asynchronous Rise and Fall of Different Cognitive Abilities across the Life Span.” Psychological Science 26 (4): 433–43.
Kim, Bori R., Hunki Kwon, Min Young Chun, Kee Duk Park, Soo Mee Lim, Jee Hyang Jeong, and Geon Ha Kim. 2020. “White Matter Integrity Is Associated With the Amount of Physical Activity in Older Adults With Super-Aging.” Frontiers in Aging Neuroscience 12 (September): 549983.
Stamatakis, Emmanuel, Paul Kelly, Tessa Strain, Elaine M. Murtagh, Ding Ding, and Marie H. Murphy. 2018. “Self-Rated Walking Pace and All-Cause, Cardiovascular Disease and Cancer Mortality: Individual Participant Pooled Analysis of 50 225 Walkers from 11 Population British Cohorts.” British Journal of Sports Medicine 52 (12): 761–68.
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