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

Experts say living longer is no longer just about reaching 100, it’s about feeling your best when you get there.

Dr. D., a certified menopause specialist and founder of The ‘Pause Life.’ Mary Claire Haver said it is possible to optimize health for a longer life with simple lifestyle changes.

“Hormone therapy can be a tool in the toolkit, but we can’t ignore nutrition, strength training, and adequate sleep,” he told Fox News Digital. “Focusing on these pillars of health will provide the whole package for him to 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, focused on the following three adjustments to improve energy, weight and overall well-being.

Rule 1: Prioritize sleep

Sleep is Haver’s top priority in improving his well-being and energy. “If you’re not sleeping, everything tends to fall apart,” he said.

The healthcare professional recommends sleeping in a cool, dark room and using an eye mask or blackout curtain if necessary.

It’s also best to stop using phones and other electronic devices, including TV, before going to bed. “Your bed should be for intimacy and sleeping; that’s all,” Haver said.

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He noted that sleep is a “pillar of health” as research shows inconsistent rest can worsen some neurological conditions, such as dementia.

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

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

“So if you’re not getting that deep sleep, you’re missing the opportunity for your brain to reset, and that’s where we see the risk of dementia increasing.”

No.2: Eat a nutritious diet

Following a nutritious diet is another important component of health—especially 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] For heart health.”

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

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Nutritionists agree that this approach can improve gastrointestinal and heart health, as well as help manage weight and prevent diabetes and some cancers. More fiber helps people feel fuller throughout the day, while also minimizing appetite.

Experts recommend introducing fiber gradually; In some people, adding too much fiber right away can cause cramping, bloating, and constipation.

“Fibermaxxing” has become a popular nutrition trend that encourages adding more fiber to the daily diet. (iStock)

No. 3. Incorporate regular movement

According to various studies and experts, moving your body throughout the day and exercising mindfully is the key to living longer and staying healthy.

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

“A lot of women, a lot of my patients, are walking,” he 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 hit the gym and lift heavy weights because it “will actually serve you as you get older.”

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independence gap

Despite life expectancy increasing, Haver noted that women tend to struggle more as they get older.

“Women in general have had a harder time and lost their independence over the last decade,” she told Fox News Digital.

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The doctor, who currently only sees menopausal patients, shared that “not a single woman” who said she wanted to live to 120 had come to his office.

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

The expert noted that many women witnessed their mothers and grandmothers losing their independence as they got older. (iStock)

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

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

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

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

Stimulating the brain and moving regularly can improve overall well-being. (iStock)

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

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“Make a fun use of your time when your brain is constantly interacting,” he suggested. “Also, don’t isolate yourself. We often see that the older generation tends to become more isolated.”

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