Stress and Aging in the UK: We All Have a Part to Play

Times are tough right now. The population of the UK is aging rapidly, posing a significant financial and societal burden. It’s a stark fact that most of us will require more health and social care resources as we age. In the 2023-24 fiscal year, the Office for Budget Responsibility (OBR) estimates that annual government spending will be £23,700 per person for those aged 75 and £32,400 for those aged 85. In comparison, spending for 15-year-olds will be £19,100 and for 45-year-olds, it will be £7,900 (Warner, 2022). Additionally, working-age individuals contribute more in taxes, further compounding the cost of an aging population. It’s reasonable to assume that there will be more people needing health and social care and less money to go around.

I’m not deeply political and don’t have enough expertise to comment extensively on political matters, but using a bit of logic here, the solutions to the health and social care issues seem to involve either paying more taxes, making services more efficient with the same budget, or cutting some services to save money. None of these issues will be solved anytime soon by any government, as the problem isn’t purely political; it’s a societal issue. Government policy alone is unlikely to change the cultural and societal dynamics contributing to one of the biggest slow-moving crises the UK is facing.

Let’s face it, going to A&E, the GP, or the hospital is expensive. Aging is inevitable for those of us fortunate enough to live long lives. If there are ways to reduce the chances of ill health, we need to do what we can to prevent hospital visits. Surely, we need to prioritise this. While there are likely many answers to this problem, one stands out to me: we need to manage our stress better. We must strive to lead wholesome lives and manage stress in a holistic way. This will not only make our lives better and healthier, it will also contribute to the alleviation of the ill health burden on our country.

Why Manage Stress?

We’ve all heard of the fight-or-flight response. This system is fantastic and works to protect us when a threat is real and present. However, a lot of our stress is more long-term than our bodies can manage. Stress triggers a complex response in the body, involving the release of hormones like cortisol and adrenaline. While this “fight or flight” response is beneficial in short bursts, chronic stress keeps these systems activated longer than intended, leading to various health issues. Long-term exposure to stress hormones can disrupt almost all the body’s processes, increasing the risk of numerous health problems. One thing we know for absolute certainty: prolonged stress kills. In short, no mental or physical health problem benefits from prolonged stress. Full stop. Prolonged stress leads to:

• Mental Health Issues: Anxiety, depression, and other mood disorders.
• Cardiovascular Problems: High blood pressure, heart disease, heart attacks, and strokes.
• Digestive Issues: Problems like ulcers, irritable bowel syndrome, and other gastrointestinal disorders.
• Musculoskeletal Problems: Chronic pain, tension, and muscle soreness.
• Immune System Suppression: Increased susceptibility to infections and slower recovery times.
• Metabolic Effects: Weight gain, obesity, and related metabolic disorders.

There have been some incredible seminal studies on stress. One of the most well-known ones is ‘The Whitehall Studies’, particularly Whitehall I and II, led by Sir Michael Marmot, which examined the health of British civil servants. These landmark studies revealed a steep inverse relationship between social class and mortality rates, indicating that lower employment grades experienced higher stress levels and consequently greater health risks, particularly for cardiovascular disease. That’s right, the lower down the ladder you are, the more chronic stress you feel, leading to greater risks of disease. The research showed that job stress, influenced by factors such as low job control and high job demands, significantly affects health outcomes. The findings underscored that employees in lower-grade positions were more susceptible to stress-related health issues due to less autonomy and higher pressure in their roles.

What I take from the Whitehall studies is that the reality is we can’t all be in leadership positions. But we can find ways to be proud of ourselves and feel like we are winning at life. You may have a job that’s a bit dull where you’re the bottom of the pile, but one night you’re laughing with your mates, another you’re rolling in the local BJJ gym, you rock up to work knowing you’ve smashed an early morning gym session. Maybe you volunteer, which gives you meaning. Maybe you have a role in the family that puts you up a bit higher in the hierarchy.

Adding to the stress pile is the other elephant in the room, COVID. This illustrated again not just the role of the virus, but how decisions made by governments and healthcare have inadvertently added to our stress (Daly et al., 2020). This study was published relatively early into COVID but highlighted that loneliness, worry, and depression were a lot higher than what is considered normal, about 7% to 14% more. In a more recent article in Nature (Matthews et al., 2023), it highlights the significant impact of loneliness, where lonely people have a higher prevalence of pretty much everything from high blood pressure, neurological conditions, sleep problems, weight gain, substance use—basically everything.

Part of the issue with all this stress we experience and all the stressors out there that eat away at our health is that we, often through no fault of our own, are forced into an unnatural existence. This is not to say that our modern life doesn’t have its perks or that our ancient hunter-gatherer ways are the perfect recipe. This represents the naturalistic fallacy—the idea that acting how our ancestors did is best for us. It’s not; they had some pretty awful experiences of death, disease, being eaten alive, famine, insecurity, and all sorts of abject terror. However, we can now look back and work out some of the good stuff and make a guess at what we need less of now and more of what we had then to alleviate our stress.

But forget the naturalistic fallacy for now, and just think about how unnatural our existence today is. We sit at desk jobs, are largely sedentary, spend too much time in our frontal lobe, we worry about money, making ends meet financially, we are concerned with what is happening on the other side of the world because we have handheld devices that can livestream news into our brain. We exist in concrete buildings with diets of food that was made in a factory. And don’t get me started on social media. Our self-conscious identity is no longer in the realm of a few members of our tribe, but to thousands of critical prying eyes. We are also then the prying eyes, green with envy of those who paint a social picture of having it all. All this unnaturalness creates stress, stress that we need to alleviate to ensure our bodies are working better for longer.

Here is what I find most frustrating about stress and the challenges we face. Some of the answers to help ourselves and to help alleviate the national burden of stress are so damn obvious. They are so obvious that I can imagine a person attending a GP or mental health appointment and feeling offended by the simplicity of the advice and feeling they have not been taken seriously.

Imagine if just 1% of the UK engaged in ways to help themselves alleviate long-term stress, whether this means being less lonely or finding ways to safeguard against chronic stress in whatever manner works for them. How much would that impact our health and social burden? I think the collective change could be quite amazing.

I’m not clever enough to have a clear path get everyone one living a healthier life, but of all the things I’ve learned over the years, these are five areas I could seriously get behind and the added bonus is that they are simple. So, here are some ways we need to take responsibility for managing our stress and being part of the solution to alleviate the stress burden on our country.

Movement

Human bodies are meant to move. Ben Singh and colleagues (2023) provide compelling evidence that exercise should be prioritized as a mainstay approach to managing mental health conditions. Here is the thing, some HIIT exercises and programs were particularly effective compared to therapy, but all types of exercise were effective. All of them. Movement needs to be instilled at every point of contact. Other than the small risk of personal injury, there aren’t any drawbacks to moving more consistently and the knock-on effect of it will mean healthy minds and bodies for all involved.

Connection

Human beings are inherently social creatures. Strong social connections are crucial for mental and physical health. Studies show that having meaningful social relationships can reduce the risk of depression, anxiety, and stress. Social interactions release oxytocin, a hormone that promotes feelings of happiness and reduces cortisol levels, which are linked to stress. By fostering a sense of belonging and support, social connections help buffer against the negative effects of stress and improve overall wellbeing (Umberson & Montez, 2010).

Occupation

Occupational wellbeing is integral to overall health. Its not just about a job we have, but any form of occupation. Having a sense of purpose and fulfillment in one’s job can greatly reduce stress levels. Conversely, job dissatisfaction and high workplace stress can lead to mental health issues like anxiety and depression. The Whitehall Studies highlighted how job stress, influenced by factors such as low job control and high demands, significantly affects health outcomes. Ensuring a healthy work-life balance, seeking job satisfaction, and having supportive work environments are essential steps to mitigate stress related to occupation (Marmot et al., 1991).

Sleep

Quality sleep is fundamental to maintaining physical and mental health. Chronic sleep deprivation can lead to increased stress levels, impaired cognitive function, and a higher risk of mental health disorders. During sleep, the body repairs itself and consolidates memories, which is crucial for emotional regulation. Establishing a regular sleep schedule, creating a restful environment, and avoiding stimulants before bed can improve sleep quality and reduce stress (Walker, 2017).

Eating Well

Nutrition plays a pivotal role in managing stress and maintaining overall health. Diets rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, provide the necessary nutrients that support brain function and stabilize mood. On the other hand, diets high in processed foods can lead to inflammation and exacerbate stress levels. Incorporating a balanced diet with adequate hydration helps in maintaining energy levels and reducing the physical impacts of stress on the body (Gomez-Pinilla, 2008).

We all need to own up and accept that the challenges posed by our aging population and the pervasive stress in our modern lives require some level of collective action. Just as many of us are considerate about disposing of waste in the right bins and being mindful of our carbon footprint, we might need to think about our stress in a similar way. Not only will it make us feel better and be healthier, but at a population level in the UK, the impact could be significant. By embracing simple, effective strategies such as regular physical activity, fostering social connections, finding purpose in our occupations, ensuring quality sleep, and maintaining a healthy diet, we can significantly alleviate the burden of stress on our minds and bodies. Each of us has a role to play in creating a healthier, more resilient society. By managing stress better, we not only improve our own wellbeing but also contribute to the broader goal of a healthier UK. Let’s take responsibility and make these small changes for a big impact.

References

Daly, M., Sutin, A. R., & Robinson, E. (2020). Mental health in the UK during the COVID-19 pandemic: cross-sectional analyses from a community cohort study. BMJ Open, 10(9), e040620. https://doi.org/10.1136/bmjopen-2020-040620

Gomez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578. https://doi.org/10.1038/nrn2421

Marmot, M. G., Stansfeld, S., Patel, C., North, F., Head, J., White, I., … & Smith, G. D. (1991). Health inequalities among British civil servants: the Whitehall II study. The Lancet, 337(8754), 1387-1393. https://doi.org/10.1016/0140-6736(91)93068-K

Matthews, G. A., Towner, E., Thomas, K., & Blakemore, S.-J. (2023). Why loneliness is bad for your health. Nature. https://doi.org/10.1038/d41586-018-04089-9

Singh, B., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2022-106195

Umberson, D., & Montez, J. K. (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(Suppl), S54-S66. https://doi.org/10.1177/0022146510383501

Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Warner, M. (2022). The economic consequences of the UK’s ageing population [Comment]. Economics Review. Available at: https://ifs.org.uk/articles/economic-consequences-uks-ageing-population (accessed: 9 July 2024).