live longer Experts say it’s no longer just about getting to 100 — it’s about feeling your best once you get there.
Dr. Mary Claire Haver, a certified menopause The expert and founder of The Pause Life said it’s possible to optimize health for a longer life with simple lifestyle changes.
“Hormone therapy may be a tool in the toolkit, but we cannot ignore nutrition, strength training And getting enough sleep” she told Fox News Digital.
“Focusing on those key pillars of health will provide the complete package to age well.”
The expert, who is also an associate professor of obstetrics and gynecology at the University of Texas Medical Branch, considered the following three adjustments: improve energyWeight and overall well-being.
Number 1: Prioritize sleep
Sleep Improving well-being and energy is Havre’s top priority.
“If you’re not sleeping, everything else falls apart,” she said.
Health experts recommend sleeping in a cool, dark room and using an eye mask or blackout curtains if necessary.
this is also the best Turn off using phones and other electronics before sleepingIncluding TV.
“Your bed should be for intimacy and sleeping — that’s all,” Haver said.
Sleep is a “key pillar of health,” he said, as research has shown that inconsistent rest can aggravate certain neurological conditions such as dementia.
“We cycle in and out of different stages of sleep, so we have REM sleep Where we’re dreaming (and) we’re having a deep sleep,” Haver said.
“Deep sleep is when your brain is like a washing machine… it washes away all those negative proteins.”
“So, if you’re not getting deep sleep, you’re missing the opportunity to reset your brain — and that’s where we see an increased risk of dementia.”
Number 2: Eat a nutritious diet
following a nutritious food Another essential component of good health – specifically, Haver’s “top tip” is Include fiber in a balanced diet.
“Most women gain 10 to 12 grams per day,” he said. “You need 25 plus, 35 plus (grams) cardiovascular health“
“Fibermaxing” has become a popular nutrition trend, encouraging the inclusion of more fiber in the daily diet.
Nutritionists agree that this approach can promote gastrointestinal and while helping with heart health, weight management and diabetes prevention and certain cancer.
More fiber may also help people feel full throughout the day while reducing cravings.
Experts recommend adding fiber gradually, as for some people, adding too much right away can lead to cramps, bloating, etc. constipation.
Number 3. Include regular motion
moving your body and doing deliberate work throughout the day Exercise According to various researches and experts, it is the key to live longer and stay healthy.
Whereas Walking A great way to promote health and help weight lossHaver notes that this may not be enough for some individuals with certain conditions.
“A lot of women, the majority of my patients, are walking,” she said.
“I love walking, but you really need to protect your bones and muscles, and strength training is the quickest and easiest way to do that.”
Haver encourages women to go to the gym and lift heavy weights, as this will “really serve you as you get older.”
margin of freedom
Although lifespan is increasingHaver said women have to struggle more as they age.
“Women overall have been facing tough times over the last decade and are losing their freedoms,” she told Fox News Digital.
The doctor, who currently sees only menopausal patients, shared that “not a single woman” has come to his office saying she wants to live to be 120.
As many women have watched their mothers and aunts lose their independence with age, Haver said her patients’ priorities have changed from “help me live longer” to “keep me out of it.” nursing home“
Women are often being diagnosed with conditions that hinder their ability to care for themselves at home. The two most common causes are dementia and frailty, Haver said.
“Muscle loss leads to so much weakness that you can’t do activities of daily living, (and) loss of cognitive ability (Meaning) you can’t take care of yourself,” she said.
“That’s what’s motivating women to make these changes — not to look a certain way or lose a certain weight,” Haver said.
“They care about staying healthy and independent for as long as possible… I mean, what’s the point of living to 120 if you’re bedridden and can’t take care of yourself?”
Expert reiterates importance of stimulating the brain for possible longevity read bookLearning a new skill or playing a challenging game instead of watching TV or scrolling on your phone.
“Do something fun with your time when your brain is constantly interactive,” he suggests.
“Also, don’t isolate yourself. Often, we see older generations becoming more isolated.”
“Be active in your community. Join one.” cooking class. “Do something that fosters your relationships, so you’re more likely to be happier, healthier and more active as you age.”
