It's an undeniable truth that most of us shy away from: each moment that passes, we're all growing older. This can be frightening. However, it doesn't have to be.
"Living as humans and experiencing life is all about transformation, and that’s essentially what aging represents—it’s change occurring over time," explains Professor Julie Byles, a social gerontologist and researcher from Newcastle University.
Aging is an inherent part of life for all living beings on Earth, yet the manner in which we age and the elements that affect this process are intricate and hard to predict.
"Ageing is widespread yet inconsistent; it occurs across all cells and species universally, however, our experiences of ageing vary significantly," explains Professor Byles.
Australia boasts one of the longest life expectancies, placing ninth amongst OECD nations following Switzerland, Iceland, Italy, Norway, Japan, Sweden, Israel, and Spain.
A person born in Australia in 2019 could likely reach around 83 years of age, which is approximately 34 years more than those born in the 1880s (the life expectancy in Japan currently stands at slightly above 84 years). At present, roughly one out of every seven Australians is aged 65 or older. However, this ratio will shift so that by 2057, nearly one individual among four would fall into this category.
According to the World Health Organization, possessing good health extends one’s lifespan, thereby providing chances to explore new hobbies, revisit old passions, or perhaps embark on an entirely different professional path.
We might find ourselves better equipped to ensure these additional years are both satisfying and purposeful if we grasp how aging unfolds—a continuous journey rather than a sudden change triggered in our 60s—according to Peter Lange, a clinical associate professor at the University of Melbourne who specialises in geriatrics. "Many hold pessimistic views towards aging and assume illness is unavoidable; they envision ending up in a care facility or suffering from dementia," he explains. "This belief isn’t accurate, yet by anticipating this outcome, individuals often fail to act proactively against such possibilities."
Is it possible to decelerate aging? What triggers this process? Moreover, how can ageism act as a type of self-sabotage?
What is the usual process of aging?
Once individuals typically begin noticing the impacts, they are usually around 30 years old or older.
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The origins of aging begin just as we do.
"It occurs throughout your entire life. It begins even before you're born, right from the initial cell division," explains Byles. This is due to the progressive buildup of issues, which start with minor mistakes during DNA transcription from the very outset.
Our mental capabilities reach their highest point around age 20. Indeed, many of our bodily functions are believed to hit their peak during the period from 18 to 30 years old, according to Leon Flicker, a professor of geriatric medicine at the University of Western Australia. "It appears this is when the aging process begins to take effect," he explains, "and then follows a gradual decrease."
Aging isn’t predetermined, even as we navigate our lives, we encounter minor damages – these can stem from exposure to sunlight, bacterial infections, twisting an ankle, faulty DNA replication, or poor nutrition – and subsequently, our bodies strive to mend them.
“It occurs during each and every moment of our lives,” Flicker states.
However, as time passes, our bodily resources deplete, leaving us with an accumulation of harm that our system slowly fails to repair effectively—manifesting in various forms.
The interesting aspect of getting older is that it influences all bodily systems, with various parts being affected uniquely. Each 80-year-old person will differ.
The alterations we undergo with aging are not straightforward or uniform, and there is remarkable diversity among elderly individuals.
"The interesting aspect of getting older is that it impacts all bodily systems, but various parts experience differing effects. Each individual at 80 years old can differ significantly," explains Dr Kate Gregorevic, a geriatrician from the Royal Melbourne Hospital and an author.
Living Well: The Science Behind Longevity, Happiness, and Better Health
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Certain signs of aging manifest at a molecular and cellular level. As Gregorevic points out, this includes accumulating damage within our DNA. A key aspect of this process occurs when our cells replicate; the protective caps located at the extremities of our chromosomes—referred to as telomeres, akin to the plastic tips on shoelaces—gradually wear down over time. This degradation impacts our capacity for accurate DNA replication.
If DNA gets damaged, an increasing number of cells may eventually perish or turn into cancerous ones. Additionally, many cells transform into so-called senescent cells—cells that cease reproducing. While this process helps prevent tumors from forming, those non-dividing senescent cells occupy valuable space without providing benefits; instead, they trigger inflammation and overly stimulate the immune response, overwhelming the body's ability to clear them out effectively.
According to Lange, then come the alterations we frequently observe starting around our 40s: our skin becomes less elastic; our hair grays due to the gradual loss of pigment cells within our hair follicles; our vision shifts towards farsightedness as eye lenses harden; and for some individuals, hearing may diminish.
Sarcopenia, which refers to muscle loss, is a common aspect of aging. A study found that muscle mass reduces by approximately 3 to 8 percent every ten years following the age of 30, with an accelerated decrease noted post-60. "As we get older, our muscles become weaker," explains Gregorevic, adding, "Specifically, we tend to lose fast-twitch muscle fibers—the type used during sprints or when quickly regaining balance after tripping over."
Simultaneously, bone density decreases while ligaments and joints become less flexible, making them more susceptible to injuries and slower to recover. We also frequently see deteriorating lung function. The cardiovascular system experiences alterations, accompanied by specific hormonal shifts, including an increase in cortisol levels (the stress hormone) as individuals grow older.
All these accumulating changes progressively heighten our susceptibility to illness or "insults" – like a slight tumble resulting in a broken bone – and ultimately result in frailty, which involves a depletion of physical reserves affecting nearly everyone by their ninth decade.
If you're frail," explains Gregorevic, "your body is struggling immensely even under ideal conditions to manage everyday activities. Therefore, catching a cold can completely deplete your energy reserves.
However, it's not all gloomy.
Is aging inevitably accompanied by illness?
A significant amount of misunderstanding exists regarding the subtle differences between the inherent mechanisms of aging and those of diseases.
associated
As we age, according to Lange, our cognitive functions provide a prime illustration. With the passage of time, as brain matter diminishes progressively, it’s typical for our mental processes to change—becoming more sluggish and less effective. However, experiencing complete memory loss or enduring severe decline isn’t inevitable; these are signs of dementia, which encompasses various disorders.
During the period from 2014 to 2015, nearly seventy-five percent of Australians who were 65 years old and above indicated they experienced good or very good health, as per data from the Australian Institute of Health and Welfare. However, diseases tend to be more frequent among elderly individuals; in 2015, cancers along with heart conditions topped the list of widespread ailments, trailed closely by Alzheimer’s disease, type 2 diabetes, persistent respiratory issues, and arthritis. These same illnesses also account for many fatalities.
Flicker states that cancer becomes more prevalent with aging largely due to the decreased ability of the body’s monitoring mechanism to identify and eliminate faulty cells. Similarly, we face an increased risk of diabetes, partially because our bodies become less effective at transforming glucose into energy and require greater amounts of insulin.
Nevertheless, although everybody's defenses weaken over time, not all of us are equally vulnerable to diseases. According to Lange, some individuals possess stronger natural protections from the start. Therefore, even though a person might suffer from conditions like high blood pressure and minor strokes — both factors associated with an increased risk of dementia — they might not inevitably succumb to some variant of the condition.
How does your past experiences influence the process of aging?
A mischievous phrase exists in gerontology, according to Byles: "If you want to age well, choose your parents wisely."
Starting off with minimal genetic flaws provides an excellent advantage from day one; additional factors like quality schooling, stable finances, and healthy meals during upbringing further bolster your advantages.
You might start off at a disadvantage due to your upbringing," Byles explains. "As you reach old age, being physically robust, possessing a healthy mind, receiving quality education, and maintaining a sturdy immune system contribute significantly... These factors allow you to manage even if you experience muscle weakness or general deterioration since you have numerous supporting elements.
According to the World Health Organisation, 25% of our aging process is attributed to genetic factors, with the remaining portion influenced by lifestyle choices and socio-economic conditions.
In 2015, over one-third (38 percent) of the health issues affecting elderly people in Australia could have been prevented, as reported by the Australian Institute of Health and Welfare. Major factors included smoking, unhealthy eating habits, obesity, and hypertension.
The COVID-19 lockdowns, restricting exercise and social activities, highlighted the critical role of lifestyle choices in the aging process. According to Lange, the periods of confinement during Victoria’s lockdown significantly impaired the physical and mental capabilities of elderly individuals.
Several elements lie beyond our control.
Growing up in substandard accommodations, extreme deprivation, inadequate nourishment, along with numerous other factors; all these elements have led to our seniors experiencing ongoing health issues nowadays.
Socioeconomic disparity presents significant challenges. According to a 2020 study involving 5,000 British individuals, people with lower economic standing exhibited faster signs of aging. Researchers noted that wealthier individuals generally had greater access to amenities like parks and gyms along with intellectually enriching pursuits such as social groups and cultural events, factors that contribute positively to both their physical and cognitive capabilities. Conversely, those struggling financially often faced higher levels of stress, impacting overall wellbeing, and were typically subjected to increased exposure to environmental pollutants.
The difference in aging is evident in Australian government policies. Aged care service subsidies typically begin at age 65; however, Indigenous Australians, Torres Strait Islanders, and the homeless face greater risks of health problems and financial disparities, making them eligible starting at 50 years old (or as young as 45 if they are both Indigenous and homeless).
The life expectancy of Indigenous Australians is roughly eight years shorter compared to non-Indigenous Australians.
Aunty Geraldine Atkinson, a Bangerang woman and co-chair of the First Peoples' Assembly of Victoria, states that additional efforts are necessary to promote healthy aging within Indigenous communities.
"Growing up in substandard housing, extreme poverty, and inadequate nutrition, along with many other factors, has led to our elders suffering from chronic health issues nowadays," she states.
Can we 'postpone' aging then?
A great deal of research is underway to discover a miraculous anti-aging pill; however, current evidence does not strongly support the effectiveness of supplements or medicines. Researchers are attempting to develop therapies aimed at elongating telomeres, as well as methods using drugs to eliminate senescent cells.
gene editing
with the hope these might decelerate aging.
Health professionals are closely monitoring ongoing clinical trials aimed at assessing the impact of the medication Metformin. Typically used to control blood sugar levels in diabetes patients, this drug appears to have wider applications across different ages. Previous studies indicated that individuals with diabetes using Metformin tended to live longer than those without diabetes who did not use the medication. Additionally, research showed that when administered to mice, the drug had anti-ageing properties; however, these benefits were observed only at lower doses as higher amounts proved harmful. Currently, the American Federation for Aging Research is investigating whether Metformin might also help in preventing heart disease, cancer, and dementia.
Nevertheless, every geriatrician will inform you that maintaining a healthy diet and engaging in consistent physical activity are essential for longevity.
supporting
Promoting healthy aging can lead to a longer lifespan. Additionally, engaging your brain may help reduce the risk of diseases, according to Gregorevic.
Just as with our muscles, if we don’t use them, we lose them—our brains work similarly," she explains. "One of the most effective ways to promote healthy aging is simply to continue trying new activities—not through formal brain training but by remaining involved in life, socializing, acquiring new abilities, and even picking up a foreign language.
It's always an appropriate time to begin. Byles advises individuals to initiate their plans for later life even while they're still young. She states, "Should you fail to take action by your 50s, then it becomes crucial to question oneself: 'What steps should I be taking next, and how can I safeguard my physical, social, and mental health?'". Implement modifications that ensure your continued well-being—so as to continue engaging in activities you love.
The appropriately titled Professor Norman Lazarus explained in his 2020 book why he believed that exercise, proper nutrition, and mental wellbeing form a "trinity."
The Lazarus Plan: Aging Gracefully and Intelligently
The doctor from King's College London decided to transform his way of life during his fifties. This transformation enabled him to excel as a competitive cyclist when he turned 66—a time in life where he anticipated struggling just to stand up from a chair or open jar lids. Now, at 86 years old, he continues cycling regularly, exercises at the gym, takes daily walks with his spouse, maintains a strict dietary regimen, and remains actively involved in teaching at the institution.
At each stage of life, I alter my behavior to make the most out of the physical capabilities I possess. Seeking eternal life isn't something I bother with.
Lazarus motivates individuals to acknowledge that getting older is inevitable, followed by altering their way of life – allowing them to genuinely relish the process of aging while maintaining their autonomy.
"At each stage of life, I alter my behavior to make the most out of the physical capabilities I possess. Seeking immortality isn’t something I’m interested in," he states.
The secret lies in focusing on activities you adore, ensuring you remain committed to them, he explains. Even though he and his spouse have shifted from multi-day treks to easier, less strenuous paths, they continue to cherish their shared moments. He goes as far as using the phrase "exercise deficiency disorders" to highlight just how crucial physical exertion can be.
A detailed research conducted in 2015 revealed that 26 prevalent conditions might benefit from physical activity, encompassing heart diseases, type 2 diabetes, weight issues, dementia, arthritis, bone density loss, and certain types of cancer.
The best anti-aging strategy available to us is exercise," Lange states. "It has positive impacts on virtually every aspect we've examined.
Working out enhances muscular power, equilibrium, skeletal mass, along with the functions of your immune system, heart, and lungs. It elevates spirits and aids neurological and vertebral well-being as well. Engaging socially through physical activities stimulates mental acuity; additionally, subjecting your body to mild challenges helps it adapt more effectively to minor disruptions.
Lange states that even a modest level of physical activity can have significant benefits, with strength training being especially crucial—this approach has been shown to dramatically improve mobility for bedridden individuals well into their eighties and nineties. He advocates incorporating spontaneous movements throughout the day: opt for carrying your groceries rather than using a cart, choose walking over driving, or engage in gardening tasks.
Despite having the most robust exercise, dietary, and social routines globally, you might still succumb to illness at an advanced age—or even earlier. "The grim truth remains that regardless of your actions, death is inevitable," Gregorevic states. He adds, "It’s possible to lead a flawless life yet still develop cancer. There are no guarantees."
That’s precisely why we should avoid judging individuals based on their health status as they age. As Byles highlights, those suffering from specific ailments like diabetes or lung diseases frequently face criticism. "While some conditions can indeed be avoided, others cannot. Partly because these issues develop over time due to prolonged exposure and numerous opportunities for problems to arise," she explains.
Why does ageism matter?
Flicker suggests that one reason individuals fail to recognize their own aging is due to the gradual nature of these transformations. People generally do not perceive themselves as evolving over time; their self-image remains firmly established.
Byles suggests, "I believe that everybody feels they're around 30 years old. There’s an internal perception of ourselves, making us feel younger overall, which is wonderful. However, this can sometimes lead to surprises."
She thinks that some of this can be attributed to our inherent ageism, where we consider youth to be more significant. Certainly, we reside in a society that idolizes young people.
The tolerance for lower quality services in aged care indicates a devaluation of elderly individuals' importance.
In Australia’s 2021 Royal Commission into Aged Care Quality and Safety, Commissioner Lynelle Briggs highlighted that ageism was deeply ingrained within the country. "Accepting inferior services in aged care underscores a devaluation of elderly individuals' worth, along with preconceived notions and stereotypes regarding their abilities and potential, which amounts to ageism against them. Such attitudes must be altered," she stated.
Moreover, a comprehensive global survey conducted by the World Health Organisation involving over 83,000 individuals revealed that half of the participants exhibited ageist sentiments.
Gregorevic points out that one major tragedy of ageism is when individuals absorb these attitudes, leading them to form a adverse view towards their future older selves.
A typical instance of self-defeating behavior involves younger individuals who enjoy the sensation of exertion during workouts. In contrast, numerous older adults, uncertain about their abilities, interpret this as a sign that they ought to steer clear of physical activity, according to Lange. However, she emphasizes that such effort is precisely what constitutes exercise; it helps acclimate your body to demanding tasks. Consequently, when you face illness and require enhanced cardiovascular performance later on, your body will be better prepared for it.
It's crucial not to label everyone over 65 as old... The number sixty-five holds no special magic. It doesn't imply that suddenly they're all frail.
The notion that elderly individuals cannot effectively use technology is a misperception. Furthermore, Professor Linda Rosenman, who serves on the board of the Australian Association of Gerontology, points out that discussions around retirement age foster yet another myth. She states, "It's crucial not to label everyone over 65 as being old; rather, this is simply when they qualify for government assistance. This number isn't significant in itself—it doesn't imply that suddenly their health will decline."
Not every community in Australia experiences ageism.
"It doesn’t seem quite right, feels somewhat alien," remarks Aunty Geraldine, highlighting how Indigenous communities concentrate not on what is lost through aging but rather on the knowledge acquired over time. She believes this perspective is something the entire nation should take note of and adopt.
In Indigenous Australian cultures, an elder is acknowledged for their wisdom and continuous contributions to their community, never overlooked. These individuals are customarily addressed as "Aunty" or "Uncle."
We consistently honor and cherish our seniors, acknowledging their cultural leadership, respecting the tales they shared with us...and these narratives continue," explains Aunty Geraldine. "One becomes an Aunty not merely for one’s family line, but also for other young individuals.
It varies in other nations as well.
"When you're strolling through the parks in Beijing, you'll find them teeming with elderly individuals practicing Tai Chi or engaging in dance. It doesn’t feel like age is a barrier to participating," Byles explains.
Byles, a co-creator of the anti-ageism Every Age Counts campaign, suggests that individuals might be leading richer lives as they grow older.
“Aging is a significant personal and community achievement. We ought to welcome it,” she states.
What benefits do you accumulate as you get older?
Actually, we generally become more content as we get older, with studies indicating that elderly individuals often experience cheerier dispositions and exhibit fewer signs of depression and anxiety compared to their younger peers.
Byles suggests that this might be due to older individuals primarily engaging in activities that provide them with fulfillment. "As you get older, you can't participate in all the past activities... So, you tend to concentrate on things that hold greater significance for you," she explains.
You employ your mind to tackle issues all through your life... and every time you acquire a fresh approach, you can utilize it for different challenges, which embodies wisdom.
Moreover, she points out, we tend to worry less about others' opinions, which can be incredibly freeing. Additionally, there’s a feeling of satisfaction that arises as you gradually figure out how you and all the parts of your life align like puzzle pieces.
Individuals continue enhancing their lexicon even as they reach their 60s and 70s. Although cognitive processing speeds and short-term memory capacity tend to be highest during younger years, this does not mean that someone in their 20s possesses all the mental capabilities required to govern a nation.
Flicker explains that older individuals possess what is known as "crystallized intelligence." "Over your lifetime, you utilize your mind to tackle various challenges... And every time you acquire a new approach, you can employ it for different issues, which essentially constitutes wisdom," he adds.
Thinking about her personal journey, Rosenman views herself as having grown more patient and tolerant, and she appreciates the extra free time she has now.
You're no longer focused on climbing the slippery pole alone; instead, you're more inclined to guide and support others," she remarks. "In numerous aspects, life has become far more pleasurable compared to rushing off to work and managing your children... plus, having grandchildren is an enormous added joy.
Growing older is a significant personal and community achievement. We ought to welcome it.
What strategies can one use when facing the anxiety associated with approaching the end of their life?
Certainly, there is an existential dimension to getting older. "This can be rather challenging," Lange remarks. "I've encountered patients who have surpassed those around them—outliving not just their spouses and friends but occasionally even their offspring—and now face growing physical impairments and sensory restrictions."
However, according to Lange, most individuals eventually arrive at a stage where they cease fearing death.
“People usually accept it will come ... which is quite freeing.”
Lange promotes concentrating on aging gracefully instead of obsessing over the notion that growing older equates to nearing death—a concept that represents just a fleeting instant at the conclusion of an entire lifespan.
Flicker concurs: "I believe that over time, individuals come to understand that as long as they aren’t deceased, life ought to be experienced fully, and genuinely one should strive to relish being alive irrespective of whatever circumstances prevail."
It falls upon all of us to engage in conversations with one another to assist in reshaping how we perceive advanced age. The aged care royal commission report emphasized this point: "Each one of us has simple actions they can take to empower elderly individuals to lead as fulfilling lives as possible... We ought to motivate seniors to consider what brings them joy and encourage them to set daily or weekly aims or targets that provide direction."
Although numerous individuals fear ending up in a nursing home, the truth is that most Australians do not experience this. According to the same report, approximately 80 percent of Australians utilise an aged care service at some point before passing away; however, for the majority, this assistance comes in the form of support provided within their own homes.
"Nobody denies that recent years can be tough. It’s possible to face the loss of loved ones along with grappling with serious personal health issues, yet the overwhelming majority of individuals will remain healthy enough to live independently throughout much of their lives," Gregorevic explains.
We should keep in mind that life is limited, and oddly enough, this limitation is actually a precious gift.
Like all of us, Lazarus feels taken aback when he sees his older face in the mirror but says there isn’t any age that he wishes to be frozen in.
I'm uncertain about my current position. When I look at this elderly gentleman, I also see myself, yet... would I want to be 20 once more? Honestly, no," he states. "I cannot confine myself to any particular era since I have genuinely relished every moment.
