Doctor Recommends Three Simple Changes for Maintaining Health and Independence in Aging

Living longer isn’t just about reaching a century anymore — it’s about maintaining quality of life throughout those extra years, according to health experts who are reframing the conversation around longevity.

Dr. Mary Claire Haver, a certified menopause specialist and founder of The ‘Pause Life, emphasizes that optimizing health for a longer life requires straightforward lifestyle adjustments that anyone can implement.

“Hormone therapy can be a tool in the toolkit, but we can’t ignore nutrition, strength training and getting adequate sleep,” she told Fox News Digital. “Focusing on those core pillars of health will provide the whole package so she can age well.”

Haver, who also serves as an associate professor of obstetrics and gynecology at the University of Texas Medical Branch, identifies three critical adjustments to improve energy, manage weight and enhance overall well-being as we age.

Quality sleep sits at the top of Haver’s priority list. “If you’re not sleeping, everything else tends to fall apart,” she explains. She recommends creating optimal sleeping conditions: a cool, dark room, potentially using eye masks or blackout curtains to eliminate light disruption.

The expert also advises against using electronic devices before bedtime, including television. “Your bed should be for intimacy and for sleeping — that’s it,” Haver states firmly.

Sleep’s importance extends beyond mere rest. Research has linked inconsistent sleep patterns to worsening neurological conditions, including dementia. During deep sleep phases, Haver explains, the brain undergoes a cleaning process that removes harmful proteins.

“Deep sleep is when your brain, it’s like a washing machine… It’s washing out all those negative proteins,” she says. “If you’re not hitting that deep sleep, you’re missing that opportunity for your brain to reset — and that is where we see the increasing risk of dementia.”

Nutrition forms the second pillar of Haver’s longevity blueprint, with fiber emerging as a particular focus. “Most women get 10 to 12 grams per day,” she notes. “You need 25 plus, 35 plus [grams] for heart health.”

The trend toward “fibermaxxing” — intentionally increasing dietary fiber — has gained popularity in recent years. Nutrition experts widely acknowledge that higher fiber intake supports gastrointestinal and heart health while aiding weight management and potentially reducing risks of diabetes and certain cancers. Fiber also helps create a feeling of fullness, minimizing unnecessary snacking and cravings.

However, experts caution that fiber should be introduced gradually, as rapid increases can cause digestive discomfort including cramping, bloating and constipation for some individuals.

Regular physical activity rounds out Haver’s three-pronged approach to longevity. While walking offers significant health benefits, Haver emphasizes that it may not suffice for everyone, particularly those with certain health conditions.

“A lot of women, most of my patients, are walking,” she acknowledges. “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 specifically encourages women to incorporate weightlifting into their fitness routines. “Hit the gym and lift heavy weights,” she advises, noting that strength training will “actually going to serve you as you age.”

The longevity conversation has evolved significantly in recent years. Haver observes that while lifespans have increased, quality of life — particularly for women — often deteriorates in the final decade.

“Women by and large are having a rougher go in that last decade and losing their independence,” she explains. This reality has shifted priorities for many of her menopausal patients, who express less concern about extending lifespan and more about maintaining independence.

“Not one woman has come into my office saying she wants to live to be 120 years old,” Haver reveals. Having witnessed mothers and aunts lose independence with age, her patients typically request help staying out of nursing homes rather than simply living longer.

The two primary factors driving loss of independence, according to Haver, are dementia and frailty. “Loss of muscle mass leads to such weakness that you can’t do your activities of daily living, [and] loss of cognitive ability [means] you cannot take care of yourself,” she explains.

This reality motivates many women to make lifestyle changes — not for aesthetic reasons or weight management, but to preserve independence. “They care about staying as healthy and independent as long as possible,” Haver says. “What’s the point of living to 120 if you are in a bed and can’t take care of yourself?”

Beyond physical health, Haver emphasizes the importance of maintaining cognitive function through brain-stimulating activities like reading, learning new skills or playing challenging games rather than passive entertainment like television.

“Don’t isolate yourself,” she adds, noting that social isolation becomes increasingly common with age. “Be active in your community. Join a cooking class. Do something that is going to foster your relationships, so that you have a higher chance of being happier, healthier and more active as you age.”