Oh Dear, I Am Middle Aged, It Will All Go Downhill From Here!

Middle age: Focus and tranquillity? Or stress and worry about ageing? (Pexels, Alena Darmel)

Many people in the West expect decline from middle age onward. Do these expectations influence the outcome, especially if society reinforces them? A new approach might be: How can I stay as young and healthy as possible by adjusting my expectations?

"I just couldn’t recall that person’s name last week," we say in horror, and we blame it on age. While this incident of forgetfulness might be linked to age, it could also be due to being busy or stressed. "My knees are creaking, it must be my age," we say. But maybe we’ve just been sitting at our desk for too long. And so, the moment has come. We have hit that dreaded phase of life. We are middle-aged, also known as old.

Many of us in the West anticipate a natural decline in our physical and mental abilities starting in middle age, largely because researchers have long suggested this is unavoidable. Yet, to what extent is this decline or the worsening of symptoms truly a natural part of ageing, and how much is shaped by our beliefs and expectations about ageing—the "narrative" we hold about it?

It appears that our personal beliefs about ageing, often referred to as 'expectations regarding ageing (ERA)', are generally pessimistic. We don't foresee ourselves ageing well, and we tend to simply accept this fate. In fact, you could say some effects of ageing have essentially become a self-fulfilling prophecy.

Middle Age Begins Early!

It doesn't help most of us hold negative stereotypes about older people to begin with, viewing them as frail and vulnerable and devaluing them. Experts have found that these perceptions can negatively impact our own health as we age, a phenomenon known as stereotype embodiment. From a young age, we internalise these stereotypes, which ultimately affect our own functioning and health as we become middle-aged.

Alana Officer, the World Health Organisation (WHO) Coordinator of Ageing and Life Course, said, "Society will benefit from this ageing population if we all age in a healthier manner." "But to do that," she added, "we must stamp out ageist prejudices." Overall, experts assert that ageism and healthy life expectancy are interconnected.

It's said that we all have our own unique "subjective age." We feel younger or older than our actual age. So, if we choose to see ourselves as younger and age healthily, will our minds and bodies follow suit?

"Society will benefit from this ageing population if we all age in a healthier manner. But to do that, we must stamp out ageist prejudices."

Turning Things Around

The famous Counterclockwise study by social psychologist Dr. Ellen Langer, often called "the mother of mindfulness" today, was conducted in 1979 and demonstrated this possibility.

In the experiment, a group of older men lived as if it were 20 years earlier. They stayed temporarily in a house designed to mimic a past era and were instructed to behave, speak, and act as if they were in that previous time.

The house was crafted to mimic a 1950s ambiance, enveloping the participants in a setting reminiscent of that time period. The decor featured 1950s furniture, photographs and music, as highlighted by ShamashAlidina.com, who states: "Unlike the meditation-based approach to mindfulness we often hear about, Langer’s work is grounded in scientific studies that demonstrate how a mindful mindset can improve our health, relationships, and even longevity in ways that are so powerful, I find them shocking."

The study concentrated on the mind's ability to affect the body and decelerate the ageing process. It sought to explore how mindset and environment influence physical and cognitive functions by psychologically "turning back time."

Researchers have since noted that the participants were essentially thinking themselves young. According to reports from media outlets like Harvard Magazine, the participants experienced notable enhancements in various aspects, including vision, hearing, posture, gait, memory, and overall body strength after only a week. It was noted that their joints became more flexible, their shoulders widened, and their fingers became more agile and less impacted by arthritis.

When in 2010, the BBC carried out a similar experiment, it achieved comparable outcomes. Participants experienced improvements in their memory, mood, flexibility, stamina, and eyesight in nearly all cases. The late Michael Mosley, the programme's creator, wrote: "It made a compelling case for Ellen Langer’s argument that opening our minds to what’s possible can lead to better health, whatever our age."

"Unlike the meditation-based approach to mindfulness we often hear about, Langer’s work is grounded in scientific studies that demonstrate how a mindful mindset can improve our health, relationships, and even longevity in ways that are so powerful, I find them shocking."

To Remind Ourselves Of Something New

Negative expectations and beliefs about ageing are widespread. However, other perspectives exist.

Take Random House Books, for example, which suggests that we learn from the Counterclockwise study . It suggests that to age more positively, we need to make subtle changes in our mindset, language, and expectations. That we can change the ingrained behaviours that negatively impact our health, optimism, and vitality. And also that we need to remind ourselves that the limitations we believe in and impose on ourselves may not be realistic.

Redefining Ageing

Then there's The Taos Institute from the US. This international learning community also argues that it's necessary to question the long-standing view of ageing as decline. By shifting the focus from solely recovery and prevention of age-related issues to actively promoting growth and well-being, we can reshape societal perceptions of ageing, the institute argues. Theirs is a growing perspective because we now know that such approaches emphasises the potential for continued learning, social engagement, and physical activity throughout life, fostering a more positive and inclusive view of older adults.

The negative ideas about ageing that many cultures insist on, writes Be Independent HomeCare from Ireland in a similar light, once internalised, can act as a self-fulfilling prophecy. One that increases the chance of ill health and depression. The Australian Positive Psychology Institute too calls a positive attitude towards ageing vital. Studies show that a positive attitude improves physical and mental health, the institute has pointed out.

A New Middle Age?

Experts like Professor Nancy A. Pachana are also introducing this fresh viewpoint into the psychology field. She believes there is big potential for enhancing its perspectives on ageing. As Co-Director of the Ageing Mind Initiative at The University of Queensland's School of Psychology, she has been promoting an emphasis on wellness and adaptation in later years. This focus should encompass the ideas of successful and positive ageing, she argues.

When we asked Prof. Pachana if she thinks this method of anticipating healthy ageing should be applied within psychology, she responded: "Absolutely yes, I think it can, and it is in fact a very POSITIVE approach to ageing well!"

So, next time our knees creak or we forget something, we might consider a new perspective. We can recognise that the ageing process is less rigid than we often believe and that we have more influence over it than we realise by making small adjustments in our mindset and behaviour regarding ageing.

We can let go of everything society has taught us about ageing. We can reflect on questions like, "What opportunities are available from now on to help me grow and thrive?" and embark on our own journey of inquiry and exploration.

"Absolutely yes; I think anticipating healthy ageing it is in fact a very POSITIVE approach to ageing well!"