Help, I'm Middle Aged, it Will all Go Downhill from Here

Many of us in the Western world view older people as vulnerable (and a bit comical) and expect our own decline of mind and body to begin as early as middle age, as if it were inevitable. But could these expectations—especially when reinforced by societal norms—actually influence the outcome?

Pexels, Alena Darmel

"I just couldn’t recall that person’s name last week," we scream in horror, and we blame it on age. But 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 that this is unavoidable. Yet, how much of this decline or worsening of symptoms is really just a natural part of getting older, and how much is influenced by what we believe and expect about ageing—the story we tell ourselves about it?

We all have beliefs about getting older, or what experts call 'expectations regarding ageing', and they appear to be quite bleak. 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!

Experts have already discovered that our egative stereotypes about older people, such as viewing them as frail and vulnerable, can harm our health as we age ourselves. This phenomenon, known as stereotype embodiment, occurs because we internalise these perceptions from a young age, affecting our functioning and health in middle age.

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." Experts generally agree that ageism and healthy life expectancy are linked, and Officer added: "But to do that, we must stamp out ageist prejudices."

The thing is, experts also say 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," was conducted in 1979 and demonstrated this possibility.

In the experiment, older men lived as if it were 20 years earlier in a house designed to mimic a 1950s ambiance. They were instructed to behave and act as if they were in that era, surrounded by period-specific furniture, photographs, and music. As highlighted by  ShamashAlidina.com, "Langer’s work is grounded in scientific studies that demonstrate how a mindful mindset can improve our health, relationships, and even longevity in powerful ways."

The study examined how mindset and environment affect physical and cognitive functions. Researchers observed that participants essentially thought themselves young. According to Harvard Magazine, participants experienced significant improvements in vision, hearing, posture, gait, memory, and body strength after just a week. Their joints became more flexible, shoulders widened, and fingers became more agile and less affected 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."

"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."

Can we embrace the possibilities for better health at any age instead of fearing and accelerating the ageing process? (Image Pexels, Alena Darmel)

To Remind Ourselves of Something New

Negative expectations and beliefs about ageing are widespread. However, other perspectives do exist. Take Random House Books, for example, which 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.

From Recovery and Prevention to Growth and Wellbeing

The Taos Institute from the US similarly advocates questioning the traditional view of ageing as decline. By focussing on promoting 'growth and well-being' rather than just 'recovery and prevention,' they aim to reshape societal perceptions.

More people are starting to see things this way because we now get that these methods do not only emphasise the chance to keep learning, stay socially active, and stay fit throughout life, but also that they promotes a more positive and inclusive view of older adults and boosts both mental and physical health.

This report from Ireland which also challenges ageist narratives, too advocates that internalised ageing beliefs can lead to ill health and depression. Similarly, the Australian Positive Psychology Institute emphasises that a positive attitude towards ageing is crucial, as studies indicate it enhances physical and mental health.

A New Middle Age?

Experts like Professor Nancy A. Pachana  are shaking things up with fresh ideas about ageing in psychology. As Co-Director of the Ageing Mind Initiative at The University of Queensland's School of Psychology, she's all about promoting wellness and adapting as we get older, highlighting the importance of ageing successfully and positively.

When we asked Prof. Pachana if she believes that having a positive mindset about ageeing, both mentally and physically, could be useful in psychology, she gave us a big, enthusiastic response and said: "Absolutely yes, I think it can, and it is in fact a very POSITIVE approach to ageing well!"

So, as a middle-ager or older, next time our knees creak or we forget something, we can choose to look at ageing differently. It turns out that by deciding to shift our mindset and actions and explore our own paths instead of just following what society expects, we can really impact the ageing process.

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