Tips for a Healthier, Longer Life
Experts now suggest that living a long life isn’t just about hitting the century mark; it’s more about enjoying quality health as you age. Dr. Mary Claire Haver, a board-certified menopause specialist and founder of Pause Life, emphasizes that simple lifestyle changes can enhance health and longevity.
She notes, “While hormone therapy can be useful, you can’t overlook the fundamentals like nutrition, strength training, and sleep.” Haver believes addressing these core aspects can make a big difference in how gracefully one ages.
Part 1: Prioritize Sleep
For Haver, sleep is the cornerstone of good health and energy. “When you’re not sleeping, everything else tends to fall apart,” she says. Experts recommend sleeping in a room that’s cool and dark. Using blackout curtains or an eye mask can be beneficial as well.
It’s advisable to refrain from using electronic devices before bedtime. Haver asserts, “The bed should be for intimacy and sleep, that’s all.” Lack of sleep can exacerbate various health issues, including cognitive conditions like dementia.
She explains that during sleep, the brain goes through different stages, like REM sleep where dreams occur and deep sleep that helps cleanse the brain of harmful proteins. Missing out on deep sleep may raise the risk of dementia.
Part 2: Eat Nutritious Food
A nutritious diet is crucial, according to Haver. She particularly stresses the importance of fiber, recommending that women aim for more than the typical 10 to 12 grams per day—ideally around 25 to 35 grams. This “fibermaxxing” trend encourages people to increase their fiber intake, which has been linked to better gastrointestinal and heart health, weight management, and reduced risk of certain diseases.
However, it’s wise to increase fiber intake gradually, as consuming too much too quickly can lead to discomfort.
Part 3: Incorporate Regular Movement
Evidently, staying active is key for longevity. While walking is great, it may not suffice for everyone, especially those with specific health conditions. Haver encourages women to lift weights, stating that this helps support muscle and bone health as they age.
Despite advancements in life expectancy, women often face unique challenges as they grow older. Haver notes that in recent years, they’ve experienced a decline in independence. “Over the last decade, women have been in a much tougher situation overall,” she points out.
Interestingly, none of her patients express a desire to live to 120; instead, their focus has shifted to maintaining independence, often out of concern for what they observed with their mothers or aunts. Conditions like dementia and frailty are prevalent, making self-care at home difficult as muscle mass decreases.
Haver questions the point of a long life if one can’t take care of oneself, saying, “What’s the point of living to be 120 if you can’t even take care of yourself in bed?”
Ultimately, women seem to want to remain healthy and independent for as long as possible—prioritizing well-being over aesthetics.
Additionally, experts recommend stimulating your brain through activities like reading, learning, or engaging in challenging games, rather than mindlessly watching TV.
Staying socially active is also essential. Haver suggests joining classes or getting involved in community events, which fosters connections and contributes to happiness and health.
