A doctor shares three simple changes to stay healthy and independent as you age

Living longer is no longer just about reaching age 100, experts say, but about feeling better once you get there.

Dr. Mary Claire Haver, certified menopause specialist 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 one more tool in the toolkit, but we can’t ignore nutrition, strength training and getting enough sleep,” he told News Digital. “Focusing on those basic pillars of health will give you the complete package so you 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, dove into the following three tweaks to improve energy, weight, and overall well-being.

No. 1: Prioritize sleep

Sleep is Haver’s top priority for improving well-being and energy. “If you don’t sleep, everything else tends to fall apart,” he said.

The health expert recommends sleeping in a cool, dark room and using an eye mask or blackout curtains if necessary.

It’s also best to stop using phones and other electronics before bed, including the TV. “Your bed should be for privacy and sleeping, that’s all,” Haver said.

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Sleep is a “fundamental pillar of health,” he noted, as research has shown that irregular rest can exacerbate certain neurological conditions such as dementia.

“If you don’t sleep, everything else tends to fall apart.”

“We enter and exit different stages of sleep, which is why we have REM sleep when we dream. [and] “We have deep sleep,” Haver said. “Deep sleep is when the brain, it’s like a washing machine… is removing all those negative proteins.”

“So if you don’t get deep sleep, you’re missing out on the opportunity for your brain to reset, and that’s where we see the increased risk of dementia.”

No. 2: Eat a nutritious diet

Following a nutritious diet is another essential component of good health; In particular, Haver’s “best advice” is to add fiber to a balanced diet.

“Most women consume between 10 and 12 grams a day,” she said. “You need 25 more, 35 more [grams] for heart health.”

“Fibermaxxing” has become a popular nutritional trend, encouraging the addition of more fiber to the daily diet.

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Nutrition experts agree that this approach can improve gastrointestinal and heart health, while helping to control weight and prevent diabetes and certain types of cancer. More fiber can also help people feel fuller throughout the day, while minimizing cravings.

Experts recommend introducing fiber slowly, since for some people, adding too much right away can cause cramps, bloating, and constipation.

No. 3. Incorporate regular movement

Moving your body throughout the day and doing intentional exercise is key to living longer and staying healthy, according to various research and experts.

While walking is a great way to improve well-being and help with weight loss, Haver noted that it may not be enough for some people with certain conditions.

“Many 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 the quickest and easiest way to do that.”

Haver encourages women to go to the gym and lift heavy weights, as “it will actually help them as they get older.”

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The independence gap

Although life expectancy has been increasing, Haver noted that women tend to have more difficulties as they age.

“Women in general are going through a more difficult situation in the last decade and are losing their independence,” she told News Digital.

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The doctor, who currently only sees menopausal patients, shared that “no woman” has come into her office saying they want to live to be 120 years old.

As many women have witnessed their mothers and aunts lose their own independence with age, Haver said her patients’ priorities have shifted from “helping me live longer” to “keeping me out of a nursing home.”

Women are more frequently diagnosed with conditions that hinder their ability to care for themselves at home. The two most common drivers of this, Haver said, are dementia and frailty.

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“Loss of muscle mass leads to such weakness that you cannot carry out your activities of daily living, [and] loss of cognitive ability [means] “You can’t take care of yourself,” he mentioned.

“What’s the point of living to be 120 if you’re in bed and can’t take care of yourself?”

“That’s what drives women to make these changes: not looking a certain way or weighing a certain weight,” Haver said. “They care about staying as healthy and independent as possible for as long as possible… I mean, what’s the point of living to be 120 if you’re in bed and can’t take care of yourself?”

The expert reiterated the importance of stimulating the brain for longevity, perhaps by reading a book, learning a new skill or playing a challenging game instead of watching TV or scrolling on the phone.

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“Do something fun with your time when your brain is constantly interactive,” she suggested. “Also, don’t isolate yourself. Very often we see that the older generation tends to isolate themselves more.”

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“Be active in your community. Join a cooking class. Do something that fosters your relationships, so you have a better chance of being happier, healthier, and more active as you get older.”