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Living longer isn’t just about reaching 100, experts say — it’s about feeling better when you get there.
Dr. Mary Claire Haver, certified menopause expert and founder of The ‘Pause Life,’ says it’s possible to improve your health and longevity by making simple lifestyle changes.
“Hormonal therapy can be a tool in the toolkit, but we can’t ignore nutrition, strength training and getting enough sleep,” he told Fox News Digital. “Focusing on those pillars of health will provide the whole package so he can age well.”
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The expert, who is also an associate professor of obstetrics and gynecology at the University of Texas Medical Branch, dives into the following three changes to improve strength, weight and overall well-being.
No. 1: Prioritize sleep
Sleep is Haver’s number one priority for improving well-being and energy. “If you don’t sleep, everything else tends to fall apart,” she said.
“If you don’t sleep, everything else tends to fall apart,” the expert told Fox News Digital. (Stock)
A health professional recommends sleeping in a cool, dark room, and using an eye mask or blackout curtains if necessary.
It is also best to stop using phones and other electronic devices before bed, including the TV. “Your bed should be for intimacy and sleep — that’s all,” says Haver.
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Sleep is “a key pillar of health,” he noted, as studies have shown that inconsistent rest can exacerbate certain neurological conditions such as dementia.
“If you don’t sleep, everything else tends to fall.”
“We cycle in and out of different sleep stages, so we have REM sleep where we dream [and] we have deep sleep,” said Haver. “Deep sleep is when your brain is like a washing machine … It washes away all those bad proteins.”
“So, if you’re not getting that much sleep, you’re missing that opportunity for your brain to reprogram itself — and that’s where we see an increased risk of dementia.”
No. 2: Eat nutritious food
Following a healthy diet is another important part of good health — in particular, Haver’s “top tip” is to add fiber to a healthy diet.
“Most women get 10 to 12 grams a day,” she said. “You need 25 plus, 35 plus [grams] for the health of the heart.”
“Fibermaxxing” has become a popular diet trend, promoting the addition of more fiber to the daily diet.
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Nutritionists agree that this approach can improve gut and heart health, while helping to manage weight and prevent diabetes and certain cancers. More fiber can help people feel fuller throughout the day, while reducing cravings.
Experts recommend introducing fiber slowly, as for some people, adding too much too quickly can cause constipation, bloating and flatulence.
“Fibermaxxing” has become a popular healthy eating trend, promoting the addition of more fiber to the daily diet. (Stock)
No. 3. Include regular movement
Moving your body throughout the day and exercising with purpose is the key to living longer and staying healthy, according to research and various experts.
While walking is a great way to improve wellness and help with weight loss, Haver noted that it may not be enough for some people with certain conditions.
“Most women, most of my patients, walk,” she said. “I love walking, but you really need to protect your bones and muscles, and strength training is a quick and easy way to do that.”
Haver encourages women to hit the gym and lift heavy weights, as “it will actually work for you as you get older.”
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The independence gap
Although life expectancy is increasing, Haver noted that women often face difficulties as they age.
“Women in general have had a hard time in the last decade and have lost their independence,” she told Fox News Digital.
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The doctor, who is currently seeing menopausal patients, revealed that “not a single woman” has come into his office saying she wants to live to be 120 years old.
As many women have seen their mothers and aunts lose their independence due to age, Haver said her patients’ priorities have changed to “help me live longer” and “keep me out of the nursing home.”
Many women have seen their mothers and grandmothers lose their independence due to age, said the expert. (Stock)
Women are often diagnosed with conditions that interfere with their ability to care for themselves at home. The two most common drivers of that, Haver said, are dementia and frailty.
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“Muscle loss leads to such weakness that you are unable to carry out your activities of daily living, [and] losing the ability to think [means] you can’t take care of yourself,” she said.
“What’s the use of living at 120 if you’re lying in bed and can’t take care of yourself?”
