I'm an expert on ageing. Here's what I know about thriving in later life
On the other hand, ageing is not the downhill slide that people believe it is. A multibillion-dollar antiageing industry profits when you feel awful about yourself and fear ageing like the plague. The tragedy of ageing is not that we will all grow old and die, but that ageing has been made unnecessarily, and at times excruciatingly, painful and humiliating. Ageing does not have to be this way.
I taught geriatric medicine and gerontology for 19 years at the University of California, Irvine school of medicine. At UCI's senior health center, I had a front-row seat to observe people, and their families, navigate old age. What struck me most was the radical differences in how people experienced their own ageing process. For some, it is a frustrating, degrading, painful trajectory of ever-increasing decline. For others, there is visible delight, spirituality, and joy in occupying their eighth, ninth, and 10th decades.
When it comes to longevity, the primary focus has been lifespan, the length of life. More recently though, the scope has expanded beyond years of life to years of life in good health, or healthspan. This is a welcome shift, because we all want to live as healthy as possible for as long as possible. But there's a catch. A long life, even a long life in good health, doesn't mean much if you don't like your life. As geriatrician Dr Louise Aronson observes: 'We've added a couple of decades, essentially an entire generation, onto our lives, and we haven't figured out how to handle that.'
To thrive in old age means to live a fulfilling, purposeful and satisfying life despite the challenges that accompany ageing. It involves maximizing physical health, cognitive function, emotional wellbeing, social connections, and a sense of meaning. Thriving doesn't mean being free of all health problems or challenges; rather, it emphasizes resilience, adaptability, and the ability to find joy and value in life. People don't thrive in longevity by mistake or luck. People who thrive in longevity actively maximize the quality of their lives. But how?
I scoured the findings of 35 years of empirical testing on psychological wellbeing in longevity. The deeper I dug into the findings, the more I recognized a profound underlying pattern. The hundreds of predictors found in thousands of studies on what is necessary to thrive in longevity consistently group into four essential elements.
Grow: They continue to expand and explore.
Connect: They put time into new and existing relationships.
Adapt: They adjust to changing and challenging situations.
Give: They share themselves.
Each of these elements is non-negotiable for wellbeing in longevity, and you can improve in each area. What we've been missing is a practical vocabulary and approach to maximizing the quality of our long lives. It's not enough to have a long lifespan and healthspan; we want what I call a long joyspan.
Joyspan, or the experience of wellbeing and satisfaction in longevity, matters because without it, long life is a drag. The American Psychological Association defines joy as the feeling that arises from a sense of wellbeing or satisfaction. Experiencing joy is different from feeling happy. Happiness comes and goes and is often dependent on external circumstances. Joy can be experienced even in adverse situations.
More akin to contentment than to ecstasy, joy may show up in the form of a smile, but many times it does not. You cannot always ascertain someone's joy by observing them. One older woman looking at the trees through her window may be lonely and miserable, while a different older woman looking at the same trees may be experiencing great joy.
Regardless of your current age, you hold one of two mindsets: ageing as decline or ageing as continued growth.
The decline mindset believes everything gets worse as you grow older and then you die. Sadly, this mindset is the most prevalent. The growth mindset sees ageing as a time of continued progress in becoming who you are. This mindset recognizes not only the challenges and losses of growing older but also the opportunities and strengths.
Take my neighbor Dee, who is 81. A few days ago, I saw her on her front porch while I was walking the dogs, and she waved me over so she could tell me all about her sore hands, the 'absolute drivel' on TV, and how bad the hot weather makes her feel. Because Dee sees her life as a downward free fall, she's stopped showing up for it. She does not pursue her former interests, reach out to friends, or challenge herself. The long hours spent in her recliner have seriously weakened her legs, which she blames on the curse of being old.
Our conversations never have room for topics beyond her discomfort. Despite our many conversations, Dee doesn't know anything about me other than the fact that I have two golden retrievers. There isn't any space for me to share my life, because her life, as miserable as she finds it, is the topic that dominates her mind. Dee definitely holds a decline mindset.
I often run into another neighbor, Joan, who walks the same loop I do. I absolutely love it when I run into Joan. She is 82 and just radiant. Soon after our middle daughter was diagnosed with a brain tumor, I saw Joan and she noticed right away that something was off. She asked me what was going on in a way that felt safe for me to share. She listened intensely, then suggested ways to adjust to this 'new normal'. Joan has had so many new normals. Always very interested in something – a new plant she's potted, a new recipe, an interesting book, an upcoming art exhibit – Joan has a growth mindset.
Growing older is about, well, growing, about becoming. Joan knows that interior strengths can continue to develop throughout life. I once told Joan how much I admire her attitude, and she laughed, saying: 'I find life fascinating. I'm still growing now, just as I have in every other phase of my life.'
This is an adapted excerpt from Joyspan by Dr Kerry Burnight. For 18 years, she taught geriatric medicine and gerontology at the University of California, Irvine school of medicine. Used with permission from Worthy Books, a division of Hachette Book Group, Inc.
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Telegraph
an hour ago
- Telegraph
The seven worst drinks for your gut health (and what to have instead)
Every year, new studies are published showing the crucial role played by the gut in our overall wellbeing. Our intestines are home to an ecosystem of bacteria, fungi and viruses collectively known as our gut microbiome which affects everything from our immune system to our mental health. Research is revealing, too, that the modern Western diet can wreak havoc on our gut. Ultra-processed foods kill off our healthy microbes and encourage the growth of harmful ones, resulting in an imbalance – known as gut dysbiosis – that can ultimately lead to disease and illness. Thankfully, the message about consuming gut-friendly foods is beginning to get through. But while many of us are dutifully eating kimchi or taking probiotics, it may not cross our minds that what we drink also has major repercussions on gut health. 'In general, people think less about the drinks they consume than they do about food,' says Prof Tim Spector, an epidemiologist, author and co-founder of science and nutrition company Zoe. 'It might be partially because they can't imagine that a small glass of something can contain as much added sugar as a highly processed chocolate bar.' With many of us now trying to improve our diets with gut health in mind, could what we drink be undoing all our good work? 'Life is all about balance,' Prof Spector says, 'and we shouldn't get too obsessed with 'undoing' our good work. The most important thing is to switch out any unhealthy drinks that you drink regularly. A can of cola once a month or so won't be an issue, but if you're having a few a day, it certainly will.' Here are the eight worst drinks for your gut health, and what to have instead. 1. Bottled iced tea Tea, which is rich in beneficial polyphenols, is a gut-friendly drink. Ready-made, bottled iced teas, on the other hand, are at the opposite end of the health scale. 'Almost all the commercial iced teas are full of sugar, or artificial sweeteners, emulsifiers, stabilisers and artificial flavourings,' says Stephanie Moore, a clinical nutritionist, health coach and author of Eat Your Brain Happy. 'All these additives are increasingly seen as gut disruptive, even at very low levels. Most iced teas are essentially no better than fizzy drinks, even if they do contain tiny amounts of tea.' What to have instead: home-made iced tea or tea infusions You can make your own, gut-friendly iced tea by mixing tea, lemon and water in a jug with lots of ice cubes. Moore recommends adding slices of lime or fresh ginger root to boiling water, allowing it to steep and then either drinking it as a tea or allowing it to cool. 'You get all the anti-inflammatory compounds and the polyphenols and the various compounds that are present in both. I often advise people to experiment with taking a big jug of water and adding cucumber, berries or mint, or small pieces of fruit, and letting it infuse. That way, you get the flavour without the sugar.' 2. Fizzy drinks ' Fizzy drinks – whether they contain sugar or artificial sweeteners – are robustly associated with poorer health,' says Prof Spector. Their high sugar content disrupts blood-sugar levels and feeds the pathogens in our gut. 'We all have lots of good microbes and probably a few bad microbes hanging around in our microbiome,' Moore explains. 'The bad ones thrive on sugar. So if you're regularly consuming sugary drinks, these pathogens are being fed. They proliferate and crowd out your good microbes. That's when we become prone to bloating and general digestive problems.' Diet drinks, she warns, are no better for your gut. 'They are now believed to disrupt the gut microbiome quite dramatically,' says Moore. 'They're man-made chemicals, so the gut microbes have no idea how to cope with them. It appears that in the process of breaking these chemicals down, which is the job of the microbes, some kind of toxic or noxious by-product is emitted that causes die-off of good microbes.' What to have instead: kombucha or water kefir 'Water kefir or kombucha are great alternatives to boring water or sugary sodas and squashes,' says Moore. Kombucha is a cold, sparkling drink made from fermented tea, while water kefir is made with water and kefir grains. 'I particularly like the lemon and ginger water kefir made by a company called Agua De Madre. It's a really refreshing and healthy option.' 3. Oat milk Oat milk has seen a dramatic rise in popularity, with sales jumping by 77 per cent in the past five years, mainly because people see it as a healthier option than dairy. Moore, however, is unconvinced. As far as I'm concerned, it might as well be a fruit juice,' she says. 'In the process of making it, you're squeezing out the sugars in the same way you do with a fruit juice, and removing all the beneficial fibre. Then, to make it suitable to use in tea and coffee, they add rapeseed oil or sunflower oil, and some kind of emulsifier. So you end up with a horrible combination of sugar and fat.' What to have instead: full-fat dairy milk 'For those who are able to tolerate it, I always recommend regular milk,' says Moore. 'Some people can't have dairy because of digestive or genetic issues, but for most people, milk – organic, ideally – is fine in small amounts. I would always say full-fat, because it means you don't lose the fat-soluble vitamins contained in whole milk. And where people can, I would recommend unhomogenised. Homogenisation breaks down the fat particles in milk, which makes the fat less digestible and can cause indigestion and unpleasant side effects.' Prof Spector is also a fan of dairy milk in small doses. 'Fermented milk drinks [such as kefir] are the best option for gut health,' he says, 'but consuming dairy in moderate amounts is also fine. There is evidence that drinking milk can strengthen your gut barrier, making sure that compounds that aren't supposed to reach your blood stay within the confines of your gut.' 4. Protein shakes 'These types of drinks tend to contain a wide variety of additives and flavourings that will not support gut health,' says Prof Spector. 'They also tend to contain no fibre or healthy plant compounds to feed your microbes.' Moore is equally scathing about protein drinks that are usually highly processed, artificially flavoured and contain surprising amounts of sugars. 'They do often contain nutrients and minerals, but at levels that are so negligible, they really don't deserve a place there. They also contain artificial flavourings and artificial sweeteners. It's really important to check the ingredients.' What to have instead: home-made protein drinks 'It's much better to make your own,' says Moore. 'Use a protein powder – whey or flavourless bone-broth powder – and just whizz that together with a bit of good quality milk and an egg yolk. Add some berries, a little bit of cocoa powder. You've got everything you want in there and it costs a fraction of the price.' 5. Fruit juice 'When I was a young doctor, I would drink orange juice virtually every morning, considering it a healthy option,' Prof Spector recalls. 'Sadly, as delicious as fruit juices are, they're not great for our overall health. The juicing process removes almost all the fibre, so the sugar is absorbed rapidly into your bloodstream, which can cause health issues in the long run.' One 2025 study published in Nutrients found that juicing increased inflammation in the gut and permeability in the gut lining, negatively affecting the microbiome. The same applies to smoothies, which may be filled with entirely natural ingredients but contain concentrated amounts of sugar and fructose. 'There is no such thing as a good fruit juice,' Moore says categorically. 'It's a sugar bomb.' What to have instead: kefir Kefir usually contains around 30 different strains of microbes, compared with yogurt, which only has four. It makes a good alternative to fruit juice as a breakfast drink and is high in protein. 6. Lager The message is very simple: alcohol is damaging to your gut health. Lager may contain less alcohol than other drinks, but it has a very high sugar content, which brings with it a range of negative repercussions to the gut microbiome. As Moore points out: 'While a lot of alcohol will be absorbed before it reaches the gut microbes, some will get through. The effect on your microbes will be loss of number and potentially loss of diversity. These microbes replace themselves very quickly, but if someone is drinking alcohol every night, say, it will be very damaging to the gut microbiome.' What to have instead: Guinness or alcohol-free beer 'Sadly, alcohol in general is bad for your gut,' says Prof Spector. 'However, darker beers tend to have more polyphenols, so if you enjoy an occasional tipple, opt for something dark.' A good example is Guinness which is known to have high levels of polyphenols. Alcohol-free beers are also growing in popularity, though Moore points out that they tend to have a high sugar content. 'The debate is then, 'Is the alcohol or the sugar worse for the gut microbiome?' I think either is probably fine in real moderation, but neither are great on a regular basis.' 7. Dark spirits Dark spirits like whisky, brandy and rum are particularly harmful because they contain high levels of congeners, natural compounds that are associated with more hangover severity and gut inflammation. 'These congeners are chemical compounds that come from the process of making darker spirits, as opposed to vodka and gin,' says Moore. What to have instead: tequila/mezcal 'All spirits, regardless of colour, are bad for your gut health,' warns Prof Spector. However, if you're looking for a slightly less destructive option, studies suggest that tequila and mezcal could be a comparatively healthier choice. 'Both are made from the agave plant, which is full of inulin, which is a very potent prebiotic fibre,' says Moore. 'If you want to drink a spirit, your best option is to drink tequila mixed with some water kefir. That way you've actually got live microbes in the water kefir and prebiotics in the tequila. So you could potentially be getting something beneficial from an alcoholic drink.' What should we be drinking to maintain optimal gut health? Water is the ideal option, but it can get boring so it makes sense to find tasty, healthy alternatives. When it comes to gut health, the top choice is fermented drinks like kefir and kombucha which contain live microbes. 'Make sure you choose one that doesn't contain lots of additives and sugar, and make sure the label says 'live cultures' or 'live microbes,'' advises Prof Spector. 'If it has been pasteurised to extend shelf life, for instance, the microbes will be dead.' Moore recommends high-quality matcha green tea powder. Matcha is 'rich in antioxidants, particularly something called epigallocatechin gallate (EGCG), which has anti-inflammatory properties. What's great about it is that you can either drink it as tea or mix it into smoothies.' What about tea and coffee? 'Black tea contains a wide range of healthy plant compounds called polyphenols,' says Prof Spector. 'These include theaflavins, thearubigins and catechins, which may support gut and overall health. Studies show that regularly consuming tea can reduce the number of 'bad' bacteria and increase levels of more beneficial microbes. However, green tea seems to be better than black.' Coffee, he adds, is also beneficial. 'It contains fibre and polyphenols, both of which can feed your gut microbiome. In fact, a study found one microbe called Lawsonibacter asaccharolyticus. This species was much more common in people who drank coffee and was associated with a marker of good metabolic and gut health. In general, it seems that drinking up to five cups per day can support your gut health. And if caffeine doesn't agree with you, decaffeinated coffee is just as good for your microbiome.' The main problem with tea and coffee, of course, is what people put in them. Sugar should be cut out, ideally, and if you're drinking multiple cups per day, add only a small amount of milk – though Moore does point out that for some people, drinking black coffee on an empty stomach may not be advisable: 'It can be quite acidic and disruptive to the digestive system, so adding a bit of milk can soften it and help the body manage the acidity better.'
Daily Mail
2 hours ago
- Daily Mail
Nine in 10 guilty of dirty bathroom habit that is fueling miserable surge in hemorrhoids, study finds
The number of people suffering from painful and disruptive hemorrhoids is growing, doctors say, with the modern lifestyle likely to blame. Research shows one in three people who receive a colonoscopy are diagnosed with hemorrhoids, with the condition accounting for about 4million doctors and hospital visits per year. In 2025, the hemorrhoids treatment market is projected to reach $1.75billion, up from $1.67billion in 2024. According to Market Research Future, that number is projected to rise to $2.6billion by 2034. And the number of Americans searching online for information on hemorrhoids increased five-fold between 2004 and 2023, a analysis of Google Trends found. Hemorrhoids can be caused by many things, including straining during bowel movements, constipation, heavy lifting, sitting for long periods of time and pregnancy, but experts are increasingly pointing to phone use in the bathroom as a major culprit. A 2021 survey revealed about three-quarters of Americans bring their phones with them into the bathroom. Among 18- to 29-year-olds, this jumped to nearly all respondents. This phone use extends the time you are sitting on the toilet, and prolonged sitting leads to increased pressure on the veins in the anus and lower rectum, which can cause them to swell and become inflamed, causing hemorrhoids. A poor diet or lack of fiber, which 95 percent of Americans do not get enough of in their diet, may also be contributing, as not enough fiber and dehydration can lead to constipation and straining. A new survey out of the Beth Israel Deaconess Medical Center in Boston found that people who use their phones on the toilet face a 46 percent increased risk for hemorrhoids. Hemorrhoids, also called piles, are swollen veins in your anus and lower rectum, similar to varicose veins. They may develop inside the rectum (internal hemorrhoids) or under the skin around the anus (external hemorrhoids). Nearly three out of four adults will have hemorrhoids at some point in their lives, according to The Mayo Clinic. Symptoms include blood in your stool, persistent discomfort, and a feeling of incomplete evacuation when having a bowel movement. In more severe cases, sufferers may notice a lump in or around the anus, which may be tender or cause pain. Rectal prolapse, which occurs when the rectum slips out of its normal position, potentially through the anus, is a condition similar to hemorrhoids and the two can be confused. However, the symptoms are slightly different, with the most common complaints being constipation, itching, pain and bleeding in the rectum and mucus discharge in the stool. While most cases of hemorrhoids can be managed with lifestyle changes, over-the-counter treatments or minor procedures, rectal prolapse typically requires more intensive medical intervention. In both cases, prevention is far preferable to cure. The recent survey from Beth Israel, presented at the Digestive Diseases Week (DDW) conference in San Diego, considered 125 participants who were receiving a colonoscopy. More than 40 percent had a hemorrhoid, and 93 percent said they used their phone on the toilet at least once a week. About half that group said they read news on the toilet, whereas about 44 percent said they were on social media, and about 30 percent were emailing or texting. Overall, 66 percent of respondents used smartphones while on the toilet. The majority (93 percent) of those used a smartphone on the toilet at least one to two times per week or more, and more than half (55 percent) used it most of the time. Smartphone use on the toilet was associated with a 46 percent increased risk for hemorrhoids after adjustment for age, sex, body mass index, exercise activity, and fiber intake. Participants who used smartphones on the toilet spent significantly more time there than those who did not. More than a third (37 percent) of them spent more than six minutes per bathroom visit on the toilet compared with seven percent of nonusers, and 35 percent said they believed they spent more time on the toilet because of their smartphone use. The 2021 study found 73 percent of people bring their phone with them into the bathroom. This number climbed further when it came to younger people aged 18 to 29, with 93 percent of this age group admitting to using their phones on the toilet, regardless of gender. Although there is no universally agreed 'safe' length of time to spend on the toilet, most gastroenterologists agree that if a bowel movement doesn't happen within five to 10 minutes, it's best to get up, move around and try again later. Going for a short walk or gently moving the body can help stimulate bowel motility naturally, without the need to strain. Dietary habits also play a role. Low-fiber diets, dehydration and a sedentary lifestyle can all contribute to constipation and harder stools, which increase the likelihood of straining. Doctors recommend eating more fiber-rich foods such as fruit, vegetables, beans and whole grains, as well as drinking plenty of water throughout the day. Physical activity, even just light daily movement, can also improve digestion and reduce the chances of constipation. As for technology in the bathroom, Dr Farah Monzur, director of the Inflammatory Bowel Disease Center at Stony Brook Medicine in New York, said keeping phones and reading material out of the bathroom may be one of the simplest and most effective ways to change toilet habits. Dr Monzur said that going to the toilet should be treated as a functional event rather than an opportunity to catch up on emails or social media. 'You don't want to go with the mindset that you'll be there for a long time,' she explained. 'Because then you'll want to bring something to keep your mind occupied, and that's what encourages this extended sitting. 'Make sitting on the toilet as uninteresting as possible.' WHAT ARE HEMORRHOIDS? Hemorrhoids, also called piles, are swollen veins in your anus and lower rectum, similar to varicose veins. They may develop inside the rectum (internal hemorrhoids) or under the skin around the anus (external hemorrhoids). Nearly three out of four adults will have hemorrhoids from time to time, according to The Mayo Clinic. The veins around your anus tend to stretch under pressure and may bulge or swell. Hemorrhoids can develop from increased pressure in the lower rectum due to straining when going to the toilet, sitting for long periods of time on the toilet, having chronic diarrhea or constipation, being obese or pregnant, having anal intercourse, eating a low-fiber diet or regularly lifting heavy weights. Symptoms of piles include:
Daily Mail
2 hours ago
- Daily Mail
FDA upgrades recall of cookie products to most dangerous class... 'reasonable probability of death'
The FDA has upgraded a cookie recall danger classification, designating the risk of eating them as causing 'a reasonable probability of death.' The recall was first issued on July 14th when Jalux Americas, Inc, doing business as found undeclared milk and tree nuts not listed on the ingredients label during an inventory audit. The original recall notice said that 'people who have an allergy or severe sensitivity to milk and/or tree nuts (almond and macadamia nuts) run the risk of serious or life-threatening allergic reaction if they consume these products.' The FDA has recently upgraded the danger rating to Class 1, the highest possible. Milk allergies can range from mild to severe. Mild to moderate reactions can lead to skin reactions, GI issues, sneezing or coughing, or a tingling sensation in the mouth. Severe allergies can be life-threatening, causing difficulty breathing due to wheezing and throat swelling, a sudden and dangerous drop in blood pressure, a rapid pulse, and shock, as a result of organs and tissues not receiving enough oxygen. The products impacted by the recall are sold as L'espoir cookies and Drycapot cookies, which contain undeclared tree nuts. Milk and tree nut allergies are common, affecting about 6million Americans and 4million Americans, respectively. Both typically begin in childhood and can lead to life-threatening anaphylaxis. According to the FDA: 'People who have an allergy or severe sensitivity to milk and/or tree nuts (almond and macadamia nuts) run the risk of serious or life-threatening allergic reaction if they consume these products.' The recalled products were distributed in California, Illinois, and Washington and sold exclusively at stores in Torrance, CA; San Jose, CA; Arlington Heights, IL; and Lynnwood, WA. The L'espoir, with undeclared milk, was sold at stores between May 26 and June 30, 2025, and the Drycapot, containing undeclared tree nuts, was sold at stores between May 31 and June 30, 2025. There were no online sales. Jalux Americas, Inc, said: 'The recall was initiated after it was discovered during an inventory audit that L'espoir product containing Milk and the Drycapot product containing Tree Nuts were inadvertently distributed in packaging that did not reveal the presence of those allergens. 'No illnesses have been reported to date.' Consumers who have purchased L'espoir L4FN and Drycapot D4FN products with the best before date of September 26, 2025 should return them to where they bought them for a full refund, the company added. The company has already taken remedial steps, telling Newsweek: 'As part of our preventive measures, our supplier partner has added a step at their manufacturing facility to verify that the product matches the label after it is applied, and to record this verification in the production log. 'Our supplier partner will also reinforce allergy and manufacturing procedure training at the facility. The Drycapot, containing undeclared tree nuts, was sold at stores between May 31 and June 30, 2025 'At the retail store level, we will strengthen our checks during stocking to ensure there are no discrepancies between products and labels, not just for the manufacturer of the recalled products but across all items.' Recalls due to undeclared allergens are not uncommon. Last week, the FDA announced that Tropicale Foods is recalling various Helados Mexico and La Michoacana ice cream products due to undeclared milk, posing a risk of severe allergic reactions. Although 'cream' is listed in ingredients, 'milk' is not explicitly declared, violating allergen labeling laws. And about three weeks ago, the FDA classified a recall by Weaver Nut Company as a dangerous Class 1. Certain chocolate products were recalled due to undeclared milk allergens. The recall was triggered after a customer complaint, and testing confirmed that the chocolate contained milk that was not listed on the ingredients list.
