Evidence suggests verbal fluency and sleep quality are key predictors of longevity

• Verbal fluency—the ability to quickly generate words/vocabulary—is the strongest predictor of longevity among cognitive skills studied.
• Older adults with lower verbal fluency lived nearly 9 years less than peers with high scores, according to research tracking over 500 people for up to 18 years.
• Reduced deep sleep and REM sleep stages correlate with accelerated atrophy in brain regions early affected by Alzheimer’s, underscoring sleep’s role in neurodegeneration.
• Verbal fluency integrates memory, attention and mental agility, serving as a holistic indicator of brain health.
• Practical advice includes maintaining sleep consistency, minimizing caffeine/late alcohol intake and engaging in word-based exercises to support cognitive longevity.

A groundbreaking study reveals that verbal fluency—the ability to rapidly recall and use words—outpredicts memory and general intelligence in estimating lifespan. Tracking 516 adults aged 70 to 105 over nearly two decades, researchers found that participants with robust verbal fluency lived nearly nine years longer than those with weaker language skills. Meanwhile, a separate analysis links poor sleep quality to brain shrinkage in areas critical for memory and spatial reasoning, suggesting sleep’s role in staving off conditions like Alzheimer’s. These findings, rooted in decades of data, highlight the interplay of cognitive vitality and lifestyle factors in extending healthy aging.

Verbal fluency’s role as a lifespan indicator

The key study, published in Psychological Science, utilized the Berlin Aging Study (1990–2008), one of the most comprehensive longitudinal datasets on aging. Over 500 participants underwent periodic tests assessing intelligence facets like verbal fluency (e.g., naming animals or words starting with “S”), perceptual speed, memory and verbal knowledge. Using advanced statistical modeling, researchers discovered verbal fluency alone drove longevity outcomes, even after accounting for demographics like age and education.

Paolo Ghisletta, a study co-author and University of Geneva scientist, emphasizes the task’s complexity: “Verbal fluency requires goal-directed memory retrieval, rapid processing and working memory to avoid repetition. If these systems decline, life expectancy drops.” Participants in the highest verbal fluency quartile lived 8.5 to 9 years longer than the lowest quartile, though the exact mechanism remains unresolved.

Sleep quality’s silent impact on brain health

While verbal skills capture real-time cognitive vigor, another critical piece of the longevity puzzle is sleep architecture. A 2025 study published in Nature Aging linked reduced deep (slow-wave) and REM sleep phases to atrophy in brain regions vulnerable to Alzheimer’s, such as the precuneus and inferior parietal lobule. Analyzing 270 adults over 13–17 years, researchers found shorter sleep cycles in these stages correlated with shrinkage in memory- and attention-sensitive areas.

This aligns with prior findings that deep sleep aids the brain’s “self-cleaning” glymphatic system, flushing toxic proteins like beta-amyloid. “Even one restless night boosts amyloid deposits,” explains sleep scientist Dr. Rebecca Robbins. “Over years, this accelerates neurodegeneration.” The study also highlights actionable interventions: consistent bedtimes, morning sunlight and caffeine-free evenings to foster deeper sleep cycles.

Practical strategies to boost cognitive longevity

The studies underscore two modifiable pillars of aging well:

• Verbal fluency practice: Engage daily in conversation, reading aloud, crossword puzzles, or learning new vocabulary. These activities strengthen neural pathways critical for memory retrieval and processing speed.
• Sleep optimization: Prioritize sleep consistency and quality through regular exercise, reduced alcohol consumption near bedtime and blue-light reduction in evening hours. Aerobic workouts, in particular, enhance REM and deep sleep, studies show.

Both habits reflect a broader trend: holistic health strategies outperform genetic predetermination for most. As Dr. Ulman Lindenberger of the Max Planck Institute notes, “A mentally active, socially connected and physically engaged life is the best prescription for sustained brain function—and thus, lifespan.”

Aging well starts with words and rest

The interplay of language mastery and sleep quality offers accessible tools to combat age-related cognitive decline. While verbal fluency may not be altered overnight, consistent linguistic engagement and sleep hygiene provide science-backed pathways to extend both years and quality of life. As Ghisletta says, “This work reminds us that the brain’s health—perhaps more than any other organ—is shaped by choices we make daily.”

Sources for this article include:

MindBodyGreen.com

NeuroScienceNews.com

MPG.de