‘Superagers’ Have Minds as Sharp as Someone 30 Years Younger Into Their 80s and Beyond—Here’s How To Become One
Northwestern University’s 25-year superaging study just got an important update
When we think about aging, we often get caught up in numbers. How many times have you heard someone say they hope to live until they’re well into their 100s? While living a long life is a gift, sometimes in striving for longevity, we can forget about the importance of quality of life. But today, more and more people are striving to be “superagers”—living happily and healthily well into old age—rather than simply hoping to be centenarians. But what exactly is a superager? New research reveals what makes them so unique, plus a doctor shares the key lifestyle factors that can help you become one too.
What is a superager?
A 25-year study from Northwestern University Feinberg School of Medicine, published in Alzheimer’s & Dementia, just got a new update. Since the 1990s, the study has been following adults over age 80 who are superagers, meaning they have the cognitive function of someone at least 20 to 30 years younger.
Woman's World Answers
“Their memory and thinking skills are as sharp as, or even sharper than, people decades younger,” adds Raj Dasgupta, MD, an ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine, and Chief Medical Advisor for Sleepopolis. “In this study, researchers identified older adults who performed exceptionally well on cognitive tests, showing little to no decline compared with younger peers.”
Superaging research reveals key brain differences
New findings from the study show that superagers’ brains resist the normal thinning that comes with age and plays a role in memory loss. They even have brain regions that stay notably thicker than what’s seen in younger adults. Superagers also have more neurons called von Economo neurons, which are brain cells tied to social connection, motivation and emotional strength. One important factor at play? Social connections.
“Staying socially engaged keeps key areas of the brain active, helps neurons stay connected and offers emotional support that can protect against stress and depression, both linked to cognitive decline,” says Dr. Dasgupta. “These unique brain cells show that meaningful interaction doesn’t just feel good, it can actually strengthen the parts of the brain responsible for decision-making, empathy and complex thinking.”
The risk of Alzheimer’s disease is reduced, too
The study also found superagers had fewer Alzheimer’s-related brain changes, bigger memory cells in the brain, lower levels of brain inflammation and a healthier acetylcholine network, the brain system that powers memory. Dr. Dasgupta notes that having less brain inflammation is particularly important for protecting against age-related memory conditions.
“Chronic inflammation can damage brain cells and accelerate the buildup of harmful proteins associated with Alzheimer’s and other dementias,” explains Dr. Dasgupta. “Lowering inflammation helps maintain healthy brain tissue and blood vessels, preserving memory and cognitive function over time.”
How to become a superager
Inspired to become a superager yourself? Unfortunately, researchers found no single habit that made people superagers. Some smoked, drank or ate poorly, while others lived very healthy lifestyles. So do healthy choices still matter? Dr. Dasgupta says yes.
“Even without a single formula, habits that protect the heart and overall health (staying active, eating well, managing stress, not smoking and maintaining social connections) also protect the brain,” says Dr. Dasgupta. “Consistently practicing these behaviors gives the brain the best chance to stay strong, even if every factor of aging isn’t under your control.”
Dr. Dasgupta’s 5 top tips:
- Keep your mind busy. ”Reading, doing crossword puzzles or learning new skills builds cognitive reserve, which helps protect memory as you age,” says Dr. Dasgupta.
- Stay physically active. Exercise boosts blood flow to the brain and helps preserve brain volume, keeping your thinking sharp.
- Socialize with others. “Strong social connections give your brain a healthy workout and help lower stress, which can reduce dementia risk,” explains Dr. Dasgupta.
- Eat a balanced diet. Get plenty of fruits, vegetables, healthy fats and lean proteins. These help fight inflammation and support brain health.
- Get more sleep. Adequate rest “gives your brain time to clear out toxins and lock in memories, crucial for long-term cognitive health,” says Dr. Dasgupta.
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