Ageing Gracefully: The Lifestyle Habits of Super-Agers Revealed
As we age, many of us envision a future where memories remain sharp, and cognitive abilities stay intact. For individuals like William Shatner, who defy the conventional limitations of aging, this vision becomes a reality well into their 80s and 90s. Dubbed "super-agers," these individuals exhibit brains and bodies that resist the typical signs of deterioration, offering a glimpse into the potential for healthy aging.
But what sets super-agers apart? Is it purely genetic luck, or does lifestyle play a crucial role? Recent research published in The Lancet sheds light on this intriguing phenomenon.
The study, conducted by researchers in Madrid, Spain, delved into the cognitive functions of older adults, categorising them into two groups: super-agers and neurotypical participants. Utilising MRI scans, the researchers uncovered a fascinating discovery: while ageing typically leads to a reduction in brain size, super-agers experience significantly slower rates of brain shrinkage. This preservation of brain volume may underpin their exceptional memory retention and cognitive prowess.
While genetics likely contribute, the study unearthed several lifestyle factors associated with super-agers. Compared to their counterparts, super-agers exhibited:
- Lower levels of anxiety and depression.
- Fewer complaints regarding sleep inadequacy.
- Reduced incidence of hypertension and diabetes.
- Enhanced physical abilities, including faster walking speed and improved motor skills.
- A higher prevalence of musical backgrounds.
So, what do these findings imply for promoting healthy brain ageing?
- Prioritise Physical Activity: Super-agers often engage in demanding physical activities like stair climbing and gardening, which not only enhance mobility but also support cognitive health. Regular exercise promotes cardiovascular fitness, mitigates obesity, and enhances cerebral blood flow, all of which contribute to a resilient brain.
- Embrace Holistic Brain Health: Brain health encompasses more than just exercise and nutrition. Adequate sleep, stress management, emotional well-being, and nurturing relationships all play pivotal roles in maintaining cognitive function as we age. It's crucial to address these aspects comprehensively to support brain health throughout life.
- Explore the Power of Music: Music emerges as a potential elixir for the ageing brain. Whether through listening or active participation, musical engagement stimulates neural pathways, fosters relaxation, and combats negative emotions that may detrimentally impact brain health.
As we unravel the mysteries of healthy ageing, lifestyle choices emerge as powerful determinants of cognitive resilience. By embracing physical activity, nurturing holistic well-being, and exploring creative outlets like music, individuals can optimise brain health and age gracefully.
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References:
Garo-Pascual, M., Gaser, C., Zhang, L., Tohka, J., Medina, M., & Strange, B. A. (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–e385.
Peters, R. (2006). Ageing and the brain. Postgraduate Medical Journal, 82(964), 84–88.
Gomes-Osman, J., Cabral, D. F., Morris, T. P., McInerney, K., Cahalin, L. P., Rundek, T., Oliveira, A., & Pascual-Leone, A. (2018). Exercise for cognitive brain health in aging: A systematic review for an evaluation of dose. Neurology. Clinical Practice, 8(3), 257–265.
James, C. E., Altenmüller, E., Kliegel, M., Krüger, T. H. C., Van De Ville, D., Worschech, F., Abdili, L., Scholz, D. S., Jünemann, K., Hering, A., Grouiller, F., Sinke, C., & Marie, D. (2020). Train the brain with music (TBM): brain plasticity and cognitive benefits induced by musical training in elderly people in Germany and Switzerland, a study protocol for an RCT comparing musical instrumental practice to sensitization to music. BMC Geriatrics, 20(1), 418
Secrets of super-agers. Precision Nutrition.
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