Aging gracefully is a dance with time—one that many of us hope to master, envisioning ourselves vibrant and thriving well into our later years. But in our quest for longevity, what truly separates those who age well from those who do not? What secrets do SuperAgers hold that allow them to maintain sharp minds and robust health while others seem to succumb to the wear and tear of aging? As we all seek to squeeze the most out of our years, understanding the habits and traits of SuperAgers can offer invaluable clues on how to not just grow old, but to grow old with grace, vitality, and purpose.

What Is a SuperAger and How Do You Become One?

For most people, reaching 95 years old with both a sharp mind and a healthy body seems extraordinary. But for Sally Froelich, a lively “SuperAger,” it’s all part of her daily routine. Froelich is a part of the SuperAgers Family Study, an ongoing research project by the American Federation for Aging Research, which aims to uncover the secrets behind longevity and healthy aging. 

The term “SuperAger” is used to describe individuals aged 95 and above who maintain exceptional physical and mental health, defying common trends of aging. SuperAgers like Sally Froelich offer unique insights into the factors that may contribute to longevity, showcasing how some people remain healthy and mentally sharp well into their 90s and beyond.

The SuperAgers Family Study, which involves people like Sally and their family members, seeks to identify which genetic and lifestyle factors contribute most significantly to longevity. Dr. Sofiya Milman, an expert on aging and Director of Human Longevity Studies at Albert Einstein College of Medicine, explains the goal of the research: “The ultimate goal of the study is to help us understand what biology contributes to people living long and healthy lives.” 

Conducted by the American Federation for Aging Research, the study aims to uncover the genetic and lifestyle factors that contribute to such impressive longevity. This ongoing study seeks to enroll 10,000 SuperAgers (individuals aged 95 and older who are both physically and mentally active) as well as their family members. By including the adult children and spouses of SuperAgers, researchers can compare various genetic and lifestyle factors across different groups. This broader scope allows them to better understand what makes a SuperAger stand out in terms of health and resilience.

The Role of Genetics in Longevity

While lifestyle choices significantly impact our health, genetics play a crucial role in determining longevity. Research indicates that certain genetic factors can influence an individual’s ability to live a longer, healthier life.

Studies have identified specific genes associated with extended lifespan and resistance to age-related diseases:

• Cholesterol Regulation Genes: Variations in genes that regulate high-density lipoprotein (HDL) cholesterol levels have been linked to increased longevity. Higher HDL cholesterol is often associated with a reduced risk of cardiovascular diseases.
• Growth Hormone Regulation Genes: Certain genetic variants affecting growth hormone pathways may contribute to longevity by influencing cellular growth and repair mechanisms.

These genetic factors can provide a protective effect, enabling some individuals to maintain health and vitality well into advanced age.

While genetics lay the foundation for potential longevity, lifestyle choices significantly influence how these genetic predispositions manifest. For instance, individuals with a genetic predisposition for high HDL cholesterol can enhance this advantage through a healthy diet and regular exercise. Conversely, unhealthy lifestyle choices may negate genetic benefits.

Understanding the interaction between genetics and lifestyle is essential for developing personalized strategies to promote healthy aging. By identifying genetic factors that contribute to longevity, researchers aim to develop interventions that mimic these protective effects, potentially benefiting a broader population.

Secrets to a Long Life, From a SuperAger

While genetics play a crucial role in determining longevity, lifestyle habits significantly influence how we age and whether we reach our full lifespan potential. Sally Froelich, as an active SuperAger, demonstrates that certain lifestyle choices can make a substantial difference in health outcomes, offering valuable lessons for anyone aspiring to live longer and healthier. Here’s a look at some of the lifestyle habits that set SuperAgers like Sally apart.

1. Balanced Diet

A balanced diet is essential for sustaining energy and promoting long-term health. SuperAgers often prioritize moderation, aiming to eat meals that are nutritionally balanced without overeating. Froelich’s routine of eating three meals a day with sensible portions supports not only physical health but also mental clarity, providing essential nutrients that contribute to maintaining overall vitality.

2. Avoiding Harmful Substances

Both smoking and excessive drinking can accelerate aging and lead to early onset of age-related diseases. Studies show that smokers face a threefold increase in the risk of heart disease or stroke compared to non-smokers. Similarly, moderate to high alcohol consumption has been associated with a shorter life expectancy. SuperAgers like Sally steer clear of these habits, effectively reducing their risk of chronic diseases and supporting their longevity.

3. Maintaining a Healthy Weight

As we age, weight can have a direct impact on health and mobility. Froelich has kept her weight stable for over 50 years, emphasizing the importance of a steady, healthy body weight. While our bodies naturally change over time, maintaining a healthy weight can help ease strain on the heart, joints, and bones, making it easier to stay active as we age.

4. Consistent Physical Activity

Physical activity is a cornerstone of longevity. Froelich played sports throughout her life and remains active by golfing two to three times a week. She exercises six days a week, incorporating daily stretches, weights, and 80 sit-ups. This dedication to fitness helps maintain strength, flexibility, and overall physical resilience, all of which are essential for aging gracefully.

5. Mental Stimulation

Keeping the mind active and socially connected is just as important as physical health for longevity. Froelich exercises her brain by playing bridge with friends, listening to audiobooks, and staying socially engaged through activities like weekly lunches and outings. Research shows that mental stimulation and social connections significantly contribute to cognitive health, which is why SuperAgers prioritize these aspects of their daily lives.

6. Strong Social Connections

Building and sustaining social connections offers far-reaching benefits for mental health and emotional stability. Being engaged in community activities, staying in touch with family, and participating in social gatherings can help prevent loneliness, which is increasingly recognized as a health risk. Sally’s weekly outings and family time show the value of remaining connected with loved ones and one’s community.

7. Joyful and Purpose-Driven Outlook

Finding joy in small moments, nurturing hobbies, and maintaining a positive attitude contribute greatly to a sense of fulfillment. SuperAgers often embody this mindset, cherishing the experiences and relationships that bring them happiness. For Sally, activities like playing bridge and enjoying outings create meaningful, joyful experiences that enhance her quality of life.

8. Taking Care of Appearance and Self-Confidence

Maintaining one’s physical appearance can boost self-esteem and motivation, which in turn supports mental health. Simple acts like grooming, dressing well, and paying attention to self-care can make a meaningful difference. Sally’s attention to looking her best, with regular hair and nail care, reflects a commitment to feeling good about herself, a habit that can help reinforce a positive self-image.

My Personal RX on Living a Quality Life into Old Age

Achieving a high quality of life into old age, akin to becoming a SuperAger, extends beyond foundational health practices. It involves integrating deeper, often overlooked aspects of health and wellness that contribute significantly to longevity and vitality. As a healthcare professional, I strongly support the advice and lessons from Sally and emphasize these additional strategies to complement the basic principles of a healthy lifestyle.

1. Optimize Gut Health with MindBiotic: Enhance your microbiome health using MindBiotic, a specially formulated supplement that supports the gut-brain axis. This can improve not only digestive health but also mental clarity and emotional balance, crucial for aging gracefully.
2. Cultivate Emotional Resilience: Develop strategies to manage and rebound from emotional setbacks. Practicing resilience can reduce stress levels and improve your ability to cope with life’s challenges, which is essential as you age.
3. Engage in Creative Outlets: Take up creative activities such as painting, writing, or playing music. Engaging in the arts can stimulate the brain in unique ways, fostering mental health and emotional expression.
4. Focus on Sleep Quality: Beyond regular sleep patterns, ensure the quality of your sleep is high. Consider practices like sleep hygiene or using devices that minimize sleep disturbances. Quality sleep is crucial for cognitive repair and emotional regulation.
5. Hydrate and Moderate Caffeine Intake: Adequate hydration is essential for overall physiological functions and maintaining skin health. Moderating caffeine intake can help prevent sleep disturbances and support hydration levels.
6. Learn and Practice Mindfulness: While managing stress is crucial, taking it a step further with structured mindfulness practice can enhance your cognitive flexibility and emotional well-being, helping to preserve your mental faculties as you age.
7. Apply Learnings from Heal Your Gut, Save Your Brain: Dive into comprehensive studies and actionable advice provided in my latest book on gut-brain connection to understand how maintaining your gut health can directly benefit brain health, which is crucial for cognitive longevity.
8. Regular Health Checkups with a Focus on Prevention: Go beyond regular screenings by focusing on preventive care through vaccinations, advanced screenings, and discussions about family medical history with your healthcare provider.
9. Incorporate Nature Into Your Routine: Spend time in nature as much as possible. Exposure to natural environments can boost mental health, reduce stress, and increase physical activity levels naturally.
10. Practice Generativity: Engage in activities that help you pass down knowledge, such as mentoring or volunteering. This not only strengthens social bonds but also provides a sense of purpose and fulfillment.

Sources:

1. – American Federation for Aging Research. (n.d.). American Federation for Aging Research. https://www.afar.org/ 
2. Li, Z., Zhang, Z., Ren, Y., Wang, Y., Fang, J., Yue, H., Ma, S., & Guan, F. (2021). Aging and age‐related diseases: from mechanisms to therapeutic strategies. Biogerontology, 22(2), 165–187. https://doi.org/10.1007/s10522-021-09910-5
3. Milman, S., Atzmon, G., Crandall, J., & Barzilai, N. (2013b). Phenotypes and genotypes of high density lipoprotein cholesterol in exceptional longevity. Current Vascular Pharmacology, 12(5), 690–697. https://doi.org/10.2174/1570161111666131219101551