super agers

Super Agers Eat to Thrive

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Their plates look more like Mediterranean feasts than fast-food menus.

Super Agers aren’t just mindful of what they do—they’re mindful of what they eat. Diets rich in vegetables, fruits, whole grains, legumes, fish, nuts, and olive oil have been linked to slower cognitive decline and longer life (MIND Diet, 2015).

They avoid ultra-processed foods and sugary drinks, instead choosing meals that fuel body and brain. The MIND diet, a hybrid of the Mediterranean and DASH diets, is especially associated with reduced risk of Alzheimer’s.

Action Step: Swap one processed snack this week for a handful of nuts or fresh berries. Tiny shifts add up to big brain benefits.

Citation: Morris, M. C., et al. (2015). “MIND diet associated with reduced incidence of Alzheimer’s disease.” Alzheimer’s & Dementia.

 Super Agers Live with Purpose

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A calendar full of meaning beats a calendar full of appointments.

Super Agers don’t drift—they’re guided by purpose. Studies show that having a strong sense of meaning in life reduces mortality risk and supports healthier aging (Boyle et al., 2009). Whether it’s caring for family, mentoring, creating art, or volunteering, purpose fuels their daily choices.

Purpose isn’t about grand achievements—it’s about living in alignment with values. It gives direction, anchors resilience, and fuels motivation. Without it, days feel empty; with it, every sunrise feels like a gift.

Action Step: Write down your top three values and one daily activity that expresses each. Aligning actions with values creates purpose.

Citation: Boyle, P. A., et al. (2009). “Purpose in life is associated with mortality among community-dwelling older persons.” Psychosomatic Medicine.

Super Agers Bounce Back

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Life knocks everyone down—Super Agers just get back up faster.

Resilience—the ability to recover from setbacks—is a defining trait of Super Agers. Instead of ruminating on hardships, they focus on solutions and maintain a positive outlook. Research shows that optimism is associated with better cardiovascular health, stronger immune function, and longer lifespan (Lee et al., 2019).

Super Agers experience loss, illness, and challenges like everyone else—but their mindset keeps them from being defeated. This resilience protects against stress-related damage, boosts coping skills, and strengthens both mental and physical health.

Action Step: Each night, write down one challenge you faced that day and one way you responded positively. Training your mind to notice resilience makes it grow.

Citation: Lee, L. O., et al. (2019). “Optimism is associated with exceptional longevity.” Proceedings of the National Academy of Sciences.

Super Agers Keep Moving

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They don’t just walk the walk—they lift, stretch, and sweat their way to longevity.

Super Agers treat their bodies like finely tuned machines. Research shows that regular exercise—especially strength and aerobic training—protects brain health and reduces chronic disease (Colcombe & Kramer, 2003).

They’re not necessarily running marathons, but they engage in daily movement: brisk walks, swimming, resistance training, yoga, or even dancing. Movement increases blood flow to the brain, improves memory, and lowers inflammation. It’s one of the simplest, most powerful ways to stay sharp.

Action Step: Add a brisk 20-minute walk to your daily schedule. If you already exercise, add a new activity like resistance bands or light weights to keep challenging your body.

Citation: Colcombe, S., & Kramer, A. F. (2003). “Fitness effects on the cognitive function of older adults.” Psychological Science.

Super Agers Never Stop Learning

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Forget the rocking chair—Super Agers are more likely to be rocking new skills.

Super Agers don’t just coast—they stay curious, read, debate, explore, and constantly challenge their brains. Research shows that mentally stimulating activities like learning a new language, playing music, or tackling complex problems build cognitive reserve, which helps delay or resist memory decline (Park et al., 2014).

Their secret isn’t genius—it’s persistence. Super Agers approach the world with childlike curiosity, refusing to believe they’ve “seen it all.” That mindset keeps the brain firing, forming new neural pathways, and staying sharp well into the 80s and 90s.

Action Step: Sign up for an online course or pick up a book in a subject outside your comfort zone. Even 15 minutes a day of learning strengthens the brain.

Citation: Park, D. C., & Reuter-Lorenz, P. (2014). “The adaptive brain: Aging and neurocognitive scaffolding.” Annual Review of Psychology.

What Exactly Is a Super Ager?

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Forget slowing down with age—Super Agers are rewriting the rules of getting older.

Most people expect cognitive decline and reduced vitality with age, but not everyone follows the script. Enter the Super Ager—a rare group of individuals in their 70s, 80s, and beyond who maintain the memory, attention, and energy of people decades younger. Neuroscientists studying them at Northwestern University found that Super Agers’ brains look younger and resist the typical shrinkage linked to aging (Rogalski, 2019).

So, what separates them from the rest of us? It’s not magic or luck—it’s a collection of traits and habits that anyone can cultivate with commitment. Over the next six posts, we’ll explore the characteristics of Super Agers and give you a practical step you can take toward becoming one yourself.

Here’s what’s ahead:

• Post 2: Lifelong Learning and Curiosity

• Post 3: Staying Socially Engaged

• Post 4: Physical Activity and Strength

• Post 5: Resilience and a Positive Outlook

• Post 6: Purpose and Passion in Life

• Post 7: Healthy Eating Patterns

Action Step: Make a journal entry today: write down one person you admire who aged well and note what habits you think kept them thriving.

Citation: Rogalski, E. J. (2019). “SuperAgers: Individuals aged 80 and older with superior episodic memory.” Journal of the American Geriatrics Society.

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