With the increase in life expectancy, a crucial question arises:
How to age while keeping the brain as alert and efficient as possible?
Some individuals, called “super-seniors,” seem to have found the key to defying age-related cognitive decline. These octogenarians, whose memory and cognitive abilities are comparable to those of people thirty years younger, arouse the interest of scientists. Understanding what differentiates them from others could offer valuable insights to combat pathologies such as Alzheimer’s disease or general cognitive decline.
What is a “Super-ager”?
The term “super-senior” was coined by researchers to designate people aged over 80 whose cognitive abilities, measured by memory tests, are similar to those of much younger people. These individuals are the subject of numerous scientific studies because they appear to resist the usual cognitive decline of aging. A recent Spanish study, published in The Lancet Health Longevity 2023, identified some common characteristics among these “super-seniors”, including better physical fitness, higher movement speed, as well as lower levels of anxiety and depression.
Preserved brain volume
Studies carried out on “super-agers” show that, despite their advanced age, they retain a greater volume of gray matter in certain areas of the brain, notably those linked to memory and cognition. This observation, verified by magnetic resonance imaging (MRI) examinations, suggests that these brain areas are better preserved in them than in other people of the same age.
However, what intrigues researchers is that “super-agers” do not necessarily have significant differences in blood markers associated with genetic risks of neurodegenerative diseases like Alzheimer’s. This means that the preservation of their cognitive function may have more to do with their lifestyle than purely biological factors.
Physical activity: a key element
One of the most striking characteristics of “super-agers” is their ability to maintain better physical shape than the average person their age. They perform better on agility, balance and mobility tests. Moving speed is also an important indicator: walking faster is often a sign of better overall fitness, which appears to play a crucial role in maintaining mental health.
The link between physical activity and brain health has been widely demonstrated by numerous studies. Regular physical exercise improves blood circulation, which allows better oxygenation of the brain and promotes neurogenesis, that is to say the creation of new nerve cells. In addition, physical activity reduces inflammation and oxidative stress, two factors involved in cognitive decline. Maintaining regular physical activity throughout life is therefore one of the best ways to maintain a healthy brain.
The role of psychological well-being
Another crucial factor in the successful aging of “super-agers” is their low levels of anxiety and depression. These mood disorders are known to have a negative impact on cognition. Although it is difficult to determine whether improved mental health results directly from these disorders or from the decrease in social interactions that accompany them, researchers agree on the importance of maintaining psychological well-being to preserve brain functions.
Indeed, chronic stress and mood disorders lead to an increase in cortisol, a hormone which, in the long term, can alter certain regions of the brain, such as the hippocampus, which plays a key role in memory. “Super-seniors”, by maintaining low stress levels and good mental health, seem to better resist the deleterious effects of aging on the brain.
Sleep, an underestimated factor
One of the often overlooked aspects of cognitive aging is sleep quality. However, it is a crucial factor in maintaining a healthy brain. “Super-agers” are distinguished by better quality of sleep, particularly in middle age. A study published in 2019 in the journal Science showed that during sleep, large flows of cerebrospinal fluid cleanse the brain of toxins accumulated during the day. This process is essential for brain regeneration and the prevention of neurodegenerative diseases.
In addition, quality sleep promotes the consolidation of memories and helps maintain optimal cognitive function. Sleep disorders, on the other hand, can accelerate cognitive decline. It is therefore essential to ensure that you have restful sleep throughout life, in particular by adopting good sleep habits: respecting regular schedules, avoiding screens before bed, and creating an environment conducive to relaxation.
A healthy and balanced diet
Diet plays a central role in brain health. “Super-agers” are often distinguished by a diet rich in nutrients beneficial to the brain, such as omega-3 fatty acids, antioxidants, vitamins and minerals. Omega-3s, for example, found in fatty fish like salmon, are essential for communication between nerve cells and protecting neurons from inflammation.
Additionally, a balanced diet rich in fruits, vegetables, nuts and whole grains promotes better cardiovascular health, which is directly linked to brain health. Indeed, a good functioning of the cardiovascular system ensures optimal blood circulation to the brain, thus reducing the risk of cognitive decline.
The importance of social interactions
Social interactions also play a major role in cognitive aging. “Super-agers” are often socially active individuals, which allows them to remain intellectually and emotionally stimulated. Social activities, whether talking with friends, participating in clubs or volunteering, engage many cognitive functions, such as memory, language and decision-making.
Social isolation, on the other hand, is a major risk factor for cognitive decline. Maintaining strong social bonds helps delay the onset of memory problems and prevent diseases such as Alzheimer’s. By staying connected to those around them and participating in stimulating activities, “super-agers” preserve not only their emotional well-being, but also their mental health.
It’s never too late to act
The good news is that it is never too late to adopt the lifestyle habits of “super-seniors”. It is possible at any age to improve your mental and physical health to maximize your chances of aging well. The World Health Organization (WHO) developed the Icope program, designed to help older people maintain their independence by monitoring six essential functions: vision, hearing, mobility, psychological and cognitive state, as well as than nutrition.
Initiatives like these show that even in old age, it is possible to take action to prevent cognitive decline and stay fit. The key is to adopt a holistic approach to well-being, ensuring that you maintain good physical condition, a balanced diet, active social relationships and effective stress management.
The keys to a brain that ages well
The secret of “super-agers” lies in a healthy lifestyle, focused on physical activity, psychological well-being, a balanced diet, quality sleep and stimulating social interactions. These habits, combined with vigilance regarding cardiovascular and mental health, make it possible to maximize the chances of aging while preserving cognitive functions.
