Longans vs Lychees – Which is Healthier?
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Our Verdict
When comparing longans to lychees, we picked the lychees.
Why?
These two fruits are more closely related than they look from the outside, both being members of the soapberry family. However, there are some differences:
In terms of macros, longans have more protein while lychees have more carbs, and they are equal on fiber, giving longans the lower glycemic index. They’re both good, but longans nominally take the win on this one.
When it comes to vitamins, longans have more of vitamins B1, B2, and C, while lychees have more of vitamins B3, B6, B9, E, K, and choline, making for a respectable win for lychees in this category.
In the category of minerals, longans have more copper and potassium, while lychees have more calcium, iron, manganese phosphorus, and zinc. Thus, a win for lychees here too.
It’s worth looking at polyphenols too—lychees have around 10x more, which is notable.
Adding up the categories makes for an overall win for lychees, but by all means enjoy either or both! Diversity is good.
Want to learn more?
You might like to read:
Replacing Sugar: Top 10 Anti-Inflammatory Sweet Foods ← longans and lychees both make the list
Take care!
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Boost Your Digestive Enzymes
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We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
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Pinto Beans vs Fava Beans – Which is Healthier?
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Our Verdict
When comparing pinto beans to fava beans, we picked the pinto beans.
Why?
It wasn’t close!
In terms of macros, pinto beans have more protein and carbs, and much more fiber, resulting in a much lower glycemic index. We mention this, because while often the GI of two similar foods is similar, in this case pinto beans have a GI of 39 (low), while fava beans have a GI of 79 (high). In other words, not at all close, and pinto beans are the clear winner.
When it comes to vitamins, pinto beans have more of vitamins B1, B5, B6, B7, B9, C, E, K, and choline, while fava beans have more of vitamins B2 and B3. Once again, not close, and that’s before we take into account the margins of difference for those vitamins; the margins of difference are much greater on the pinto beans’ side of the scale, for example pinto beans having 47x more vitamin E, while fava beans have only 43% more vitamin B2. So, orders of magnitude less. A clear win for pinto beans in all respects.
In the category of minerals, pinto beans have more calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium, while fava beans have more copper and zinc. This time, the margins of difference were quite moderate across the board, and/but pinto beans win on clear strength of numbers.
All in all, three clear wins for pinto beans add up to one big clear win for pinto beans.
Enjoy!
Want to learn more?
You might like to read:
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
Take care!
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Salmon vs Tuna – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing salmon to tuna, we picked the tuna.
Why?
It’s close, and there are merits and drawbacks to both!
In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.
So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.
We’ll call this section a clear win for tuna.
On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.
Still, we’ll call this section a nominal win for salmon.
In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.
We’ll call this section a moderate win for tuna.
Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.
Totting up the sections, this a modest but clear win for tuna.
Want to learn more?
You might like to read:
Farmed Fish vs Wild-Caught: Important Differences!
Take care!
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What will aged care look like for the next generation? More of the same but higher out-of-pocket costs
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Aged care financing is a vexed problem for the Australian government. It is already underfunded for the quality the community expects, and costs will increase dramatically. There are also significant concerns about the complexity of the system.
In 2021–22 the federal government spent A$25 billion on aged services for around 1.2 million people aged 65 and over. Around 60% went to residential care (190,000 people) and one-third to home care (one million people).
The final report from the government’s Aged Care Taskforce, which has been reviewing funding options, estimates the number of people who will need services is likely to grow to more than two million over the next 20 years. Costs are therefore likely to more than double.
The taskforce has considered what aged care services are reasonable and necessary and made recommendations to the government about how they can be paid for. This includes getting aged care users to pay for more of their care.
But rather than recommending an alternative financing arrangement that will safeguard Australians’ aged care services into the future, the taskforce largely recommends tidying up existing arrangements and keeping the status quo.
No Medicare-style levy
The taskforce rejected the aged care royal commission’s recommendation to introduce a levy to meet aged care cost increases. A 1% levy, similar to the Medicare levy, could have raised around $8 billion a year.
The taskforce failed to consider the mix of taxation, personal contributions and social insurance which are commonly used to fund aged care systems internationally. The Japanese system, for example, is financed by long-term insurance paid by those aged 40 and over, plus general taxation and a small copayment.
Instead, the taskforce puts forward a simple, pragmatic argument that older people are becoming wealthier through superannuation, there is a cost of living crisis for younger people and therefore older people should be required to pay more of their aged care costs.
Separating care from other services
In deciding what older people should pay more for, the taskforce divided services into care, everyday living and accommodation.
The taskforce thought the most important services were clinical services (including nursing and allied health) and these should be the main responsibility of government funding. Personal care, including showering and dressing were seen as a middle tier that is likely to attract some co-payment, despite these services often being necessary to maintain independence.
The task force recommended the costs for everyday living (such as food and utilities) and accommodation expenses (such as rent) should increasingly be a personal responsibility.
Aged care users will pay more of their share for cooking and cleaning.
Lizelle Lotter/ShutterstockMaking the system fairer
The taskforce thought it was unfair people in residential care were making substantial contributions for their everyday living expenses (about 25%) and those receiving home care weren’t (about 5%). This is, in part, because home care has always had a muddled set of rules about user co-payments.
But the taskforce provided no analysis of accommodation costs (such as utilities and maintenance) people meet at home compared with residential care.
To address the inefficiencies of upfront daily fees for packages, the taskforce recommends means testing co-payments for home care packages and basing them on the actual level of service users receive for everyday support (for food, cleaning, and so on) and to a lesser extent for support to maintain independence.
It is unclear whether clinical and personal care costs and user contributions will be treated the same for residential and home care.
Making residential aged care sustainable
The taskforce was concerned residential care operators were losing $4 per resident day on “hotel” (accommodation services) and everyday living costs.
The taskforce recommends means tested user contributions for room services and everyday living costs be increased.
It also recommends that wealthier older people be given more choice by allowing them to pay more (per resident day) for better amenities. This would allow providers to fully meet the cost of these services.
Effectively, this means daily living charges for residents are too low and inflexible and that fees would go up, although the taskforce was clear that low-income residents should be protected.
Moving from buying to renting rooms
Currently older people who need residential care have a choice of making a refundable up-front payment for their room or to pay rent to offset the loans providers take out to build facilities. Providers raise capital to build aged care facilities through equity or loan financing.
However, the taskforce did not consider the overall efficiency of the private capital market for financing aged care or alternative solutions.
Instead, it recommended capital contributions be streamlined and simplified by phasing out up-front payments and focusing on rental contributions. This echoes the royal commission, which found rent to be a more efficient and less risky method of financing capital for aged care in private capital markets.
It’s likely that in a decade or so, once the new home care arrangements are in place, there will be proportionally fewer older people in residential aged care. Those who do go are likely to be more disabled and have greater care needs. And those with more money will pay more for their accommodation and everyday living arrangements. But they may have more choice too.
Although the federal government has ruled out an aged care levy and changes to assets test on the family home, it has yet to respond to the majority of the recommendations. But given the aged care minister chaired the taskforce, it’s likely to provide a good indication of current thinking.
Hal Swerissen, Emeritus Professor, La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Do you have knee pain from osteoarthritis? You might not need surgery. Here’s what to try instead
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Most people with knee osteoarthritis can control their pain and improve their mobility without surgery, according to updated treatment guidelines from the Australian Commission on Safety and Quality in Health Care.
So what is knee osteoarthritis and what are the best ways to manage it?
Pexels/Kindelmedia More than 2 million Australians have osteoarthritis
Osteoarthritis is the most common joint disease, affecting 2.1 million Australians. It costs the economy A$4.3 billion each year.
Osteoarthritis commonly affects the knees, but can also affect the hips, spine, hands and feet. It impacts the whole joint including bone, cartilage, ligaments and muscles.
Most people with osteoarthritis have persistent pain and find it difficult to perform simple daily tasks, such as walking and climbing stairs.
Is it caused by ‘wear and tear’?
Knee osteoarthritis is most likely to affect older people, those who are overweight or obese, and those with previous knee injuries. But contrary to popular belief, knee osteoarthritis is not caused by “wear and tear”.
Research shows the degree of structural wear and tear visible in the knee joint on an X-ray does not correlate with the level of pain or disability a person experiences. Some people have a low degree of structural wear and tear and very bad symptoms, while others have a high degree of structural wear and tear and minimal symptoms. So X-rays are not required to diagnose knee osteoarthritis or guide treatment decisions.
Telling people they have wear and tear can make them worried about their condition and afraid of damaging their joint. It can also encourage them to try invasive and potentially unnecessary treatments such as surgery. We have shown this in people with osteoarthritis, and other common pain conditions such as back and shoulder pain.
This has led to a global call for a change in the way we think and communicate about osteoarthritis.
What’s the best way to manage osteoarthritis?
Non-surgical treatments work well for most people with osteoarthritis, regardless of their age or the severity of their symptoms. These include education and self-management, exercise and physical activity, weight management and nutrition, and certain pain medicines.
Education is important to dispel misconceptions about knee osteoarthritis. This includes information about what osteoarthritis is, how it is diagnosed, its prognosis, and the most effective ways to self-manage symptoms.
Health professionals who use positive and reassuring language can improve people’s knowledge and beliefs about osteoarthritis and its management.
Many people believe that exercise and physical activity will cause further damage to their joint. But it’s safe and can reduce pain and disability. Exercise has fewer side effects than commonly used pain medicines such as paracetamol and anti-inflammatories and can prevent or delay the need for joint replacement surgery in the future.
Many types of exercise are effective for knee osteoarthritis, such as strength training, aerobic exercises like walking or cycling, Yoga and Tai chi. So you can do whatever type of exercise best suits you.
Increasing general physical activity is also important, such as taking more steps throughout the day and reducing sedentary time.
Weight management is important for those who are overweight or obese. Weight loss can reduce knee pain and disability, particularly when combined with exercise. Losing as little as 5–10% of your body weight can be beneficial.
Pain medicines should not replace treatments such as exercise and weight management but can be used alongside these treatments to help manage pain. Recommended medicines include paracetamol and non-steroidal anti-inflammatory drugs.
Opioids are not recommended. The risk of harm outweighs any potential benefits.
What about surgery?
People with knee osteoarthritis commonly undergo two types of surgery: knee arthroscopy and knee replacement.
Knee arthroscopy is a type of keyhole surgery used to remove or repair damaged pieces of bone or cartilage that are thought to cause pain.
However, high-quality research has shown arthroscopy is not effective. Arthroscopy should therefore not be used in the management of knee osteoarthritis.
Joint replacement involves replacing the joint surfaces with artificial parts. In 2021–22, 53,500 Australians had a knee replacement for their osteoarthritis.
Joint replacement is often seen as being inevitable and “necessary”. But most people can effectively manage their symptoms through exercise, physical activity and weight management.
The new guidelines (known as “care standard”) recommend joint replacement surgery only be considered for those with severe symptoms who have already tried non-surgical treatments.
I have knee osteoarthritis. What should I do?
The care standard links to free evidence-based resources to support people with osteoarthritis. These include:
- education, such as a decision aid and four-week online course
- self-directed online exercise and yoga programs
- weight management support
- pain management strategies, such as MyJointPain and painTRAINER.
If you have osteoarthritis, you can use the care standard to inform discussions with your health-care provider, and to make informed decisions about your care.
Belinda Lawford, Postdoctoral research fellow in physiotherapy, The University of Melbourne; Giovanni E. Ferreira, NHMRC Emerging Leader Research Fellow, Institute of Musculoskeletal Health, University of Sydney; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Rana Hinman, Professor in Physiotherapy, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Do We Simply Not Care About Old People?
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The covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.
The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.
But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.
In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)
“It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”
It’s a good question. Do we simply not care?
I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.
The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.
“I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”
“A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.
In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”
Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.
The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.
Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.
Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”
Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.
“The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”
Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”
The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”
That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.
Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.
“When older people thrive, all people thrive,” the report concludes.
Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”
As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.
“I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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