Experts say living a long life is no longer just about reaching 100 years old, but about feeling your best when you reach 100 years old.
Dr. Mary Claire Haver, board-certified menopause specialist and founder of Pause Life, says it is possible to optimize your health. for a longer life With simple lifestyle changes.
“While hormone therapy can be a tool in your toolkit, you can’t ignore nutrition, strength training, and getting enough sleep,” she told FOX News Digital. “Focus on them, The core pillars of health We provide a complete package to help her 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, has made three thorough adjustments to improve energy, weight, and weight. overall sense of well-being.
Sleep is Haver’s top priority for improving health and energy. “If you not asleepeverything else tends to fall apart,” she said.
Health experts recommend sleeping in a cool, dark room and using an eye mask or blackout curtains if necessary.
You should stop doing that too. use the phone Use other electronic devices, including television, before bed. “The bed should be for intimacy and sleep, that’s all,” Haver says.
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She said sleep is a “pillar of health” because research shows inconsistent rest can worsen certain symptoms. neurological condition Like dementia.
“We go in and out of different stages of sleep, so we have REM sleep, where we dream.” [and] “We have deep sleep, where the brain is like a washing machine, washing out all the negative proteins,” Haver said.
“In other words, if you’re not getting deep sleep, you’re missing the opportunity to reset your brain, which is thought to increase your risk of dementia.”
next nutritious meals This is also an essential element for good health. Specifically, Haver’s “number one tip” is to add fiber to a balanced diet.
“Most women consume 10 to 12 grams a day,” she says. “I need 25 plus, 35 plus.” [grams] for heart health. ”
“Fibermaxxing” has become a popular nutritional trend that encourages adding more fiber to your daily diet.
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Nutrition experts agree that this approach promotes gastrointestinal and heart health, while also helping with weight management and diabetes prevention. certain cancers. Increasing dietary fiber can help you feel fuller throughout the day while minimizing cravings.
Experts recommend consuming fiber slowly, but some people find that consuming too much too quickly can cause cramps, bloating, and constipation.
Move your body all day long deliberate movement According to various studies and experts, it is the key to living longer and staying healthy.
While walking is a great way to promote health and help lose weight, Haver noted that it may not be enough for some people with certain conditions.
“Many women, most of my patients, walk,” she says. “I love walking, but it’s really important to protect your bones and muscles, and strength training is the quickest and easiest way to do that.”
Haver advises women to go to the gym and lift heavy weights, saying it can “actually help you as you get older.”
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Although life expectancy is increasing, Haver noted that women tend to struggle as they get older.
“Over the last 10 years, women have been in a much tougher situation overall and have lost their independence,” she told Fox News Digital.
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Doctors who currently only provide medical examinations menopausal patientshared that “not one woman” has ever come into her office saying she wants to live to be 120.
Because many women have watched their mothers and aunts lose their independence as they age, Haver said her patients’ priorities have changed from “making sure they live a long life” to “keeping them out of a nursing home.”
Women are increasingly being diagnosed with conditions that interfere with their ability to care for themselves at home. The two most common causes are dementia and frailty, Haver said.
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“When you lose muscle mass, you become so weak that you are unable to carry out daily activities. [and] loss of cognitive ability [means] I can’t take care of myself,” she said.
“It’s not about looking a certain way or maintaining a certain weight, that’s what’s driving women to make these changes,” Haver said. “They value staying healthy and independent for as long as possible…I mean, what’s the point of living to 120 if you can’t even take care of yourself in bed?”
Experts reiterated the importance of stimulate the brain To live longer, instead of watching TV or scrolling on your phone, you might read a book, learn a new skill, or play a difficult game.
“Use the time when your brain is constantly being interactive to do something fun,” she suggested. “Also, don’t isolate yourself. We often see that older generations tend to be more isolated.”
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“Be active in your community. Take a cooking class. Do things that promote relationships. Then you’re more likely to be happier, healthier, and more active as you get older.”
