Dr. Mary Claire Haver shares 3 essential longevity tips for healthy aging

Experts say living longer isn’t just about reaching 100, it’s about feeling your best once you get there.

Dr. Marie-Claire Haver, a board-certified menopause specialist and founder of The ‘Pause Life, said it was possible to improve health. For longer life With simple lifestyle changes.

“Hormone therapy can be a tool in the toolkit, but we can’t ignore nutrition, strength training and getting enough sleep,” she told Fox News Digital. “Focus on those The basic pillars of health It will provide the whole 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, made the following three tweaks to improve power, weight, and weight. General well-being.

No. 1: Prioritize sleep

Sleep is Haver’s top priority for improving health and energy. “If you are Doesn’t sleep“Everything else tends to fall apart,” she said.

“If you’re not asleep, everything else tends to fall apart,” the expert told Fox News Digital. (Istock)

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

It is also better to stop Using phones And other electronic devices before bed, including the TV. “Your bed should be for intimacy and sleep, that’s all,” Haver said.

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She noted that sleep is a “fundamental pillar of health,” as research has shown that inconsistent rest can exacerbate some diseases. Neurological conditions Like dementia.

“If you’re not sleeping, everything else tends to fall apart.”

“We go in and out of different stages of sleep, so we have REM sleep where we dream [and] “We have deep sleep. Deep sleep is when your brain is like a washing machine… it washes out all those negative proteins,” Haver said.

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

No. 2: Eat a nutritious diet

Follow a Nutritious diet Another essential component of good health – in particular, Haver’s “top tip” is to add fiber to a balanced diet.

“Most women get 10 to 12 grams a day,” she said. “You need 25 plus, 35 plus [grams] to Heart health“.

“Fibermaxxing” has become a popular dietary trend, which encourages adding more fiber to the daily diet.

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Nutrition experts agree that this approach can promote digestive and heart health, while helping with weight management and diabetes prevention Some types of cancer. More fiber can also help people feel full throughout the day, while reducing food cravings.

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

“Fibermaxxing” has become a popular dietary trend, encouraging the addition of more fiber to the daily diet. (Istock)

No. 3. Incorporating regular motion

Move your body throughout the day and get Deliberate practice It is the key to living longer and staying healthy, according to various research and experts.

While walking is a great way to promote health and aid in weight loss, Haver noted that it may not be enough for some individuals with certain conditions.

“A lot of women, and 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, because that will “actually serve you well as you age.”

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Independence gap

Although lifespan is increasing, Haver notes that women tend to struggle more as they get older.

“Women in general are facing more difficult circumstances in the last decade and losing their independence,” she told Fox News Digital.

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Doctor who is currently seeing only Menopausal patients“Not a single woman” came into her office saying she wanted to live to be 120, she said.

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

The expert said that many women witnessed their mothers and grandmothers losing their independence as they grew older. (Istock)

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

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“Loss of muscle mass results in weakness that makes you unable to perform activities of daily living. [and] Loss of cognitive ability [means] “You can’t take care of yourself,” she said.

“What’s the point of living to 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 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 in bed and can’t take care of yourself?”

Stimulating the brain and getting regular movement can boost overall health. (Istock)

The expert reiterated the importance Brain stimulation To prolong life, 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 mind is constantly engaged,” she suggested. “Also, don’t isolate yourself. A lot of times, we see the older generation tend to become more isolated.”

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“Be active in your community. Join a cooking class. Do something that will strengthen your relationships, so you have a greater chance of being happier, healthier, and more active as you age.”