How to Keep Your Brain Sharp in Old Age: Proven Tips for Mental Vitality

As people age, memory often declines, with the ability to recall information significantly reduced by the time one reaches their 80s. However, a unique group known as superagers—individuals over 80 with memory capacity akin to those in their 50s or 60s—remains sharp. One such pioneer in this research is Emily Rogalski.

As a neuroscientist at the University of Chicago and the director of ongoing studies in the Super Ager Research Project, Rogalski is uncovering how these remarkable individuals maintain cognitive sharpness despite exhibiting signs of Alzheimer’s disease in their brains. Her team’s findings indicate that superagers possess larger cerebral cortices and hippocampi, essential areas tied to memory. In her interview with New Scientist, Rogalski delves into what defines a superager and shares insights on enhancing one’s chances of joining their ranks.

Alexandra Thompson: What defines a SuperAger?

Emily Rogalski: A superager is someone over 80 who retains memory capabilities comparable to those in their 50s or 60s. Other cognitive areas like language skills and executive function should also be age-appropriate. Most people can recall at least one incredibly active individual in their lives who they cannot believe is 90 yet behaves like they are just 50.

Reports abound of older individuals achieving impressive physical feats, from running marathons to climbing mountains. Why focus on exceptional memory instead of other characteristics?

Forgetfulness often perplexes older adults, representing a major indicator of Alzheimer’s disease. My research investigates how those over 80 with exceptional memories defy the age-related cognitive decline. One approach to Alzheimer’s research focuses on understanding the breakdowns; another explores those who thrive and asks, “What’s the secret?”

How do you identify superagers?

We engage with communities like farmers’ markets and retirement areas to hold classes on healthy aging, and that’s where we meet these remarkable individuals. Word of mouth also plays a vital role as our current superagers often assist us in locating others. Initially focused in the Chicago area, we’ve expanded to five sites across the U.S. and Canada, ensuring diversity in regional and ethnic representation.

What assessments do candidates undergo to qualify as superagers for your research?

Potential superagers participate in cognitive tests and surveys, undergo clinical interviews, brief neurological examinations, MRI scans, and provide blood samples for genetic studies. Surprisingly, many were previously unaware of their exceptional memory, often expressing pride at having been identified as such.

Participants remain engaged with our study over their lifetimes, returning every two years for evaluations. They also participate in biannual phone assessments and agree to donate their brains posthumously, allowing close examination of cellular and molecular factors.

What insights do autopsy results typically provide?

In superagers, overall levels of tau—a protein linked to Alzheimer’s—tend to be lower. Some may show pathology associated with Alzheimer’s, yet remain unexpectedly cognitively healthy. Conversely, there are instances of patients whose cognitive function is profoundly better than anticipated for their age.

Although genetics may protect some from Alzheimer’s, superagers sometimes show pathological signs without symptoms.

When we began the SuperAger Project, it was often suggested that superagers simply have a low risk of Alzheimer’s. But our research shows no significant genetic differences compared to the general elderly population. Some high-risk individuals still belong to the superager category. This raises questions about potential protective factors that mitigate genetic risks.

Identifying unique cellular markers related to hyperaging, we’ve found the presence of an abundance of von Economo neurons in superagers. These neurons reside in areas like the anterior cingulate cortex, which exhibits thicker structure in superagers than in younger adults. This region is crucial for attention, directly influencing memory.

What lifestyle choices do superagers typically share?

Among the key traits of superagers is their social engagement. Maintaining connections with others, including younger generations, helps stave off loneliness. Many superagers thrive in environments with vibrant social interactions, often mentoring or volunteering alongside younger individuals.

Adaptability, perseverance, and resilience also characterize superagers. Their stories often reveal life challenges—ranging from surviving the Holocaust to personal losses—but they consistently demonstrate the ability to bounce back and find joy in their lives.

Dietary habits among superagers vary; not all adhere to strict healthy eating guidelines. Many enjoy their favorite foods, sometimes citing childhood favorites. Physical activity habits differ, ranging from gentle exercises to rigorous fitness routines.

Hearing the stories of Holocaust survivors is incredibly impactful.

One survivor I met, over 90 years old, was filled with life and running a gift shop in a retirement community, showcasing a remarkable ability to connect and share her narrative.

Why is social interaction beneficial for cognitive health?

Engaging in new and challenging activities invigorates our brains. Much like physical exercise strengthens muscles, socializing enhances cognitive resilience. Conversations stimulate brain activity, benefiting overall cognitive function.

How do interactions with younger individuals enhance cognitive engagement for the elderly?

Interactions between generations serve as mutual mentoring opportunities. For instance, an older adult living with their family can help bridge knowledge gaps spanning music and cultural references, providing enriching conversational experiences.

Is it possible for cognitively advantaged individuals to become more social rather than socialize to become cognitively proficient?

We must carefully differentiate between correlation and causation. While cognitive abilities may facilitate social interactions, sustaining those connections appears to play a crucial role in cognitive decline mitigation.

Do superagers indulge in unhealthy habits, or do they strictly adhere to a healthy lifestyle?

Many superagers assert that their longevity is a product of balance. Some mention enjoying daily martinis as a social ritual rather than endorsing alcohol consumption. These moments provide them with a sense of connection and relaxation.

What advice would you offer those seeking to become superagers?

Genetics, once perceived as determining fate, is now understood to be more intricate. While not entirely in our control, our environments and choices can influence outcomes significantly. Social connections are paramount; make an effort to reach out and nurture friendships rather than isolating yourself.