Experts share five major habits that improve life expectancy
Researchers have been studying 'SuperAgers' and have found that certain behaviours can significantly improve longevity.
Remaining healthy and sharp into old age is a common concern, especially as each year passes.
But not for 'SuperAgers'.
The term SuperAgers was created by researchers at Northwestern University, and defined as “adults over age 80 who have the memory capacity of individuals who are at least three decades younger."
Northwestern University is one of just a few institutions that have SuperAging research programmes.
However, SuperAgers are not the same as someone who just lives to a really old age.
The main difference is the brain.
According to HuffPost, studies show that SuperAgers' brains resemble those of much younger people.
Northwestern Medicine (an affiliate of Northwestern University’s Feinberg School of Medicine) states that SuperAgers have less brain volume compared to a person who has good longevity.
For example, someone who is, say, 87 years old and has a long life may have a brain that also matches their age.
Tamar Gefen, an assistant professor at the Mesulam Center for Cognitive Neurology and Alzheimer’s Disease at the Feinberg School of Medicine, noted that “there is no special trick to becoming a SuperAger, at least not yet.”
Like most trajectories of age, or conditions of life, it is a combination of biology, environment and personal agency.
For many people, they accomplish this in vastly different ways.
“For some, it is drinking a beer [or a few] at night. For others, it’s abstaining from vices. Some are still running successful businesses, while others have been retired for years,” Gefen said. ”I suppose the common denominator is that most appear to be socially active or engage in continuous, meaningful activity. But there are exceptions.”
There is no direct roadmap to becoming a SuperAger yet, but the researchers do suggest specific positive habits that you could adopt to improve your cognitive and physical functioning, especially in the long term.
Here are the five most recommended habits and how they help
1. Engage in social activities
It is common for people who age well to regularly socialise.
This could be anything from spending time with friends or family, volunteering or spending time at work with colleagues.
Research shows people with strong social connections live longer and have better cognitive and physical health, making having a strong social network an important part of healthy ageing.
2. Move your body regularly
There is extensive research showing that daily physical activity is associated with both longevity and healthy ageing.
Jennifer Ailshire, an associate professor of gerontology at the University of Southern California, says she doesn't use the word exercise "because I think we all have a connotation with exercise that’s like hitting the gym or running or something. But these may just be activities like gardening, doing crafts, kind of working around the house.”
A focal point for SuperAgers is avoiding sedentary behaviour, and walking also counts as movement.
It is a little hard for all of us to avoid sedentary behavior — most of us have computer jobs. But they’re very physically active and they have been their entire lives.
3. Challenge your brain
This does seem like an obvious one, but often on people tend not to prioritise or forget about.
According to Ailshire, cognitive stimulation is important for healthy ageing, and there are many ways you can challenge your mind as you grow older.
Just a few examples:
- Learning a new language
- Learning to play an instrument
- Doing crafts such as painting or knitting
- Photography
- Engaging in creative activities such as music, theatre, or dance
However, the key is making it mentally stimulating for you.
If the task, such as a puzzle or knitting, causes you to panic, then it's not worth it.
4. Try to reduce controllable stress
Everyone knows this is not an easy task.
Life is inherently stressful, and there's not much you can do about it, even if you tell yourself to "stop stressing" all the time.
However, when possible, you should at least try to reduce all unnecessary stress at all costs to maintain a sharp mind and body.
“Some [SuperAgers] have basically said, ‘I haven’t gotten involved in other people’s drama and tried to keep from being angry a lot, from being stressed a lot,’” Ailshire said.
This means that they essentially at least tried to avoid stress to the extent they could, and they didn’t create their own stress.
5. Find time for things you enjoy
Another piece of advice that seems self-explanatory, but how often do we make excuses for not doing what we love because of life's obligations?
Based on Ailshire's conversation with SuperAgers and the published scientific literature she’s read, these healthy older individuals are “people who are doing the things that make them feel happy and fulfilled.”
Gefen agreed, saying: “Depending on whether one has the luxury to do so, one recommendation is to engage in activities that are engaging, enjoyable, motivating and not stress-inducing.”
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