Super-Agers: What We Can Learn from Those Who Defy Age
Who are Super-Agers, and what sets them apart? Discover the powerful lifestyle habits and mindset shifts that support longevity, mental sharpness, and vibrant ageing.
Super-Agers: What We Can Learn from Those Who Defy Age
There’s a growing group of people in their 70s, 80s, and beyond who are doing more than just adding years to their lives, they’re adding life to their years. These individuals, known as Super-Agers, are challenging what it means to grow older, maintaining sharp minds, active bodies, and a strong sense of purpose well into later life.
In contrast, many of us know what it feels like when our energy dips. Whether it’s a lingering illness, disrupted sleep, or life’s general stressors, feeling off-track is a familiar human experience. And that’s part of the story too. Super-Agers aren’t immune to setbacks, but they’ve mastered the art of bouncing back.
Who Are Super-Agers?
Coined by neuroscientist Dr. Emily Rogalski, the term “Super-Ager” describes older adults whose cognitive and physical abilities match, or even surpass, those decades younger. Studies show these individuals often have larger brain volumes in regions linked to memory, attention, and empathy. But it’s not just biology. Super-Agers tend to live in ways that actively protect their brain and body.
What Makes Super-Agers Different?
The exciting news is that you don’t need extraordinary genes to age well. Much of what sets Super-Agers apart comes down to choices, habits, and mindset.
1. They Keep Their Minds Active
Super-Agers are lifelong learners. They enjoy puzzles, reading, learning new skills, or engaging in mentally demanding tasks. These challenges strengthen neural connections and help the brain adapt as it ages, a process known as neuroplasticity.
2. They Move with Intention
Regular physical activity is a common thread. Whether it’s swimming, walking, dancing, or resistance training, movement increases blood flow to the brain, supports cardiovascular health, and reduces inflammation. Even 30 minutes a few times a week can have lasting benefits.
In his book Outlive, Dr. Peter Attia emphasises building strength and endurance now to perform everyday tasks in later life. Think of it as training for your future self.
3. They Stay Socially Engaged
Connection is key. Super-Agers often have strong relationships and stay socially active. Friends, family, community groups, or even book clubs provide a buffer against loneliness and depression, both of which impact memory and cognitive health.
4. They Live with Purpose
A sense of purpose, whether through work, volunteering, creative projects, or family life, has been shown to support emotional wellbeing and cognitive function. Super-Agers tend to stay involved in something that gives their life meaning.
The Science Behind Super Aging
Beyond lifestyle, researchers are discovering fascinating links between cellular health and longevity:
- Telomeres: These protective caps on our chromosomes shorten as we age. Stress, poor diet, and inactivity speed this up, but healthy habits can slow or even reverse the process.
- Sirtuins: Known as “longevity proteins,” sirtuins are involved in DNA repair and metabolic health. They’re activated through intermittent fasting, regular exercise, and nutrients like resveratrol (found in grapes and berries) and sulforaphane (in cruciferous vegetables like broccoli).
It’s Never Too Late (Or Too Early)
The Super-Ager lifestyle isn’t reserved for the genetically lucky. You can start building these habits at any age. Small, consistent actions, like walking daily, eating a diverse plant-based diet, practicing mindfulness, and staying socially engaged can change the trajectory of your health.
You don’t need to overhaul your entire life. Just begin.
Final Thought
Super-aging isn’t about perfection. It’s about perseverance. It’s about embracing curiosity, making meaningful connections, and staying committed to your wellbeing, even when life knocks you off balance. That’s the real superpower.
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