Living longer isn’t just about making it to 100 anymore, experts say. It’s about feeling your best once you get there.

Dr. Mary Claire Haver, a certified menopause specialist and founder of The ‘Pause Life, said it’s 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 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.”

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The expert, who is also an associate professor of obstetrics and gynecology at the University of Texas Medical Branch, dove into the following three adjustments to improve energy, weight and overall well-being.

No. 1: Prioritize sleep

Sleep is Haver’s top priority for improving well-being and energy. 

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

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

It’s also best to stop using phones and other electronics before bed, including the TV. “Your bed should be for intimacy and for sleeping — that’s it,” Haver said.

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Sleep is a “core pillar of health,” she noted, adding research has shown that inconsistent rest can exacerbate certain neurological conditions like dementia.

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

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

“So, 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.”

No. 2: Eat a nutritious diet

Following a nutritious diet is 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 per day,” she said. “You need 25 plus, 35 plus [grams] for heart health.”

“Fibermaxxing” has become a popular nutrition trend, which encourages the addition of more fiber into a daily diet.

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Nutrition experts agree this approach can boost gastrointestinal and heart health, while helping with weight management and the prevention of diabetes and certain cancers. More fiber can also help people feel fuller throughout the day, while minimizing cravings.

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

No. 3. Incorporate regular movement

Moving your body throughout the day and getting intentional exercise is key to living longer and staying healthy, per various research and experts.

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

“A lot of women, most of my patients, are walking,” 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 hit the gym and lift heavy weights, as it’s “actually going to serve you as you age.”

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The independence gap

Although lifespan has been increasing, Haver noted that women tend to struggle more as they age.

“Women by and large are having a rougher go in that last decade and losing their independence,” she told Fox News Digital.

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The doctor, who only sees menopausal patients, shared that “not one woman” has come into her office saying she wants to live to be 120 years old.

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

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

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“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 said.

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

“That’s what is driving women to make these changes — not to look a certain way or weigh a certain weight,” Haver said. “They care about staying as healthy and independent as long as possible. … I mean, what’s the point of living to 120 if you are in a bed and can’t take care of yourself?”

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

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“Do something fun with your time when your brain is constantly being interactive,” she suggested. “Also, don’t isolate yourself. So often, 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 is going to foster your relationships so that you have a higher chance of being happier, healthier and more active as you age.”

The dry, puckering sensation you get from dark chocolate, red wine, tea or berries could actually be activating your brain in a way similar to exercise, according to a new study.

New research from Japan suggests that flavanols — plant compounds found in these foods — may stimulate the brain not by being absorbed into the bloodstream, but by triggering a sensory response tied to their bitter taste.

“The key finding of this experiment is that it first demonstrated how flavanol intake stimulation — likely the bitter taste — is transmitted to the central nervous system, triggering a stress response reaction that enhances short-term memory and produces beneficial effects on the circulatory system,” professor Naomi Osakabe of Shibaura Institute of Technology in Japan told Fox News Digital.

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“It was surprising that flavanol’s brain activity-enhancing effect occurred at a very low dose,” she added.

In experiments on mice, a single dose of flavanols increased spontaneous activity and improved performance on memory tests, according to the study, published in Current Research in Food Science.

Researchers also observed rapid activation of brain regions involved in attention, arousal and stress regulation.

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Because very little of the flavanols people consume actually enter the bloodstream, researchers believe they may instead influence the brain and heart by stimulating sensory nerves.

The researchers describe the concept as part of an emerging field known as sensory nutrition, the idea that the taste and physical sensations of food may directly regulate biological functions. This could eventually lead to new types of foods that combine appealing taste and beneficial physiological effects.

The response resembles what happens during mild exercise, which is a temporary activation of the sympathetic nervous system sometimes described as a fight-or-flight response. This type of short-term stress can sharpen focus and alertness.

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“While it is clear that healthy foods contribute to maintaining and enhancing homeostasis, the mechanisms remain largely unclear,” Osakabe said. “Notably, this study identified the potential for the taste of food components to regulate biological functions.”

The study does have limitations, as the research was conducted on animals and foods are complex mixtures of many compounds that may interact with one another. 

Larger, human studies are needed to determine whether the effects seen in mice also occur in people.

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“I do not believe people, including most doctors, are aware that a taste of a specific molecule or compound can rapidly trigger major changes in the brain,” Dr. Johnson Moon, a neurologist at Providence St. Jude Medical Center in California, previously told Fox News Digital regarding sensory nutrition.

More data is needed before foods like dark chocolate can be recommended, especially because calories, sugar and fat could outweigh the benefits, Moon said.

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Still, Osakabe noted that previous long-term human studies on cocoa flavanols have suggested cardiovascular and cognitive benefits. For now, she recommends a balanced, plant-forward diet.

“I believe consuming plant-based foods like cocoa, berries, and red wine, along with fruits and vegetables, can help maintain health,” she said.

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Major health organizations say that if adults choose to drink alcohol, they should do so in moderation — up to one drink per day for women and two for men — and emphasize that no amount of alcohol is completely risk-free.

Fox News Digital’s Melissa Rudy contributed to this report.

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