Before dying in late 2021 at the age of 99, actress and cultural icon Betty White had fans from all generations impressed by her quick wit and saucy comebacks.
White was an example of a SuperAger, a select group of individuals aged 80 and above who demonstrate the cognitive abilities of those aged at least 20 to 30 years younger, per The Dallas Express.
As cognitive neuroscientist Emily Rogalski explained to The Washington Post, people tend to follow one of three different paths when it comes to aging and cognitive functioning.
The first path is a sharp cognitive decline that occurs at a faster rate than expected for a given age.
This is the most common form of cognitive decline in aging, with one in three Americans over the age of 85 having Alzheimer’s disease, per the National Institute of Aging. Symptoms usually start to appear at around the age of 60.
Alzheimer’s disease, caused by neural degeneration, is characterized by changes in a person’s ability to think, act, and recall things.
But as seen in the second path, changes in the brain are typical as we age.
Certain parts of the brain — especially the cortex, which is responsible for higher cognitive functions — might shrink, while vascular damage or inflammation might slow down the connections between neurons.
On average, memory and cognitive abilities may start declining around the age of 30 or 40, per the WP. By the time most individuals reach 80, they may remember about half as much as when they were 50.
Despite this decrease in sharpness, individuals who follow this second path are still capable of functioning and flourishing in their daily lives.
As for the third path, these are the SuperAgers that Rogalski described as “the Betty Whites of the world,” per the WP.
They appear to be rare, with researchers in one study finding that barely 10% of those who reported having a good memory actually satisfied the criteria.
Physiological differences are also apparent between the brains of average agers and SuperAgers.
SuperAgers’ brains seem more youthful in areas linked to memory and executive functions.
One study found that they have a thicker cerebral cortex than their peers. Others have pointed to SuperAgers having larger and healthier neurons, not to mention a higher concentration of uniquely shaped von Economo neurons.
While it is unclear what the exact impact of these von Economo neurons is on cognition, they appear to maintain their density better over time than regular neurons.
For those of us who are not genetically predisposed to becoming a SuperAger, all hope isn’t lost.
This group offers several valuable lessons for the rest of us on how to age gracefully with as many of our marbles still in place as possible.
Research has identified numerous risk factors for cognitive decline that can be alleviated through lifestyle changes.
In fact, a 2020 report from The Lancet, a medical journal, showed that approximately 40% of dementia cases may have been preventable.
“Stop being a dementia worrier, start being a prevention warrior,” Mitchell Clionsky, a neuropsychiatrist, told the WP. “The active approach to this is what’s going to make the difference.”
Here are some tips, per the WP.
- Revamp your diet.
The average American has a poor diet characterized by too much sodium and high amounts of saturated fat, per the CDC.
Yet the biggest culprit is sugar. As The Dallas Express recently reported, a study has linked 45 health problems to the consumption of added sugar.
Prioritizing a more nutritionally sound diet that includes a cup of legumes and a handful of nuts each day may go a long way to improving your wellness later in life, per the WP.
- Be physically active.
Obesity rates among both adults and children are soaring in the U.S., especially in Texas, as The Dallas Express reported. Higher BMIs are linked to a heightened risk of heart disease, diabetes, and some forms of cancer.
Maintaining a good level of fitness is crucial to our health. As The Dallas Express reported, one study on the elderly found that walking 3 to 5 miles a day cut their risk of stroke and heart attack roughly in half.
Making it a habit will yield the most positive effects for our brain in the long run, as reported by The Dallas Express.
- Exercise those neurons.
Our bodies aren’t the only things in need of a daily fitness regime.
“The brain wants to learn new things,” Robert Bender, section chief of the Geriatric and Memory Center at Broadlawns Medical Center in Iowa, explained, per Everyday Health. “When the brain is passive, it has a tendency to atrophy.”
Some ways to stave off cognitive decline include learning to play a musical instrument, taking a cooking class, and creating mental exercises for yourself daily, such as mapping out your neighborhood by memory.
- Practice resilience.
Maintaining a positive mindset and managing stress are critical components of aging well.
Depression can actually change the physiology of your brain, per Web MD. Research has shown that the brain actually shrinks from bouts of depression. This is reflected most strongly in the hippocampus, which is vital for learning and memory, and the prefrontal cortex, which is important for higher-level thinking.
- Don’t isolate yourself.
One study found that social isolation corresponded to an increased risk of 27% for dementia.
Furthermore, Rogalski found that SuperAgers were more likely to have strong social relationships than their average aging counterparts, per the WP.
In addition, having meals with other people can also help us to eat more nutritiously, experts suggest, per the WP.
Above all, remember it is never too late to make lifestyle changes to improve our wellness in the short term and for years to come.