Health
Doctor shares 3 simple changes to stay healthy and independent as you age
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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.
“If you’re not sleeping, everything else tends to fall apart,” the expert told Fox News Digital. (iStock)
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.
“Fibermaxxing” has become a popular nutrition trend, encouraging the addition of more fiber into the daily diet. (iStock)
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.”
Many women have witnessed their mothers and grandmothers lose their independence with age, the expert shared. (iStock)
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?”
Stimulating the brain and getting regular movement can boost overall well-being. (iStock)
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.”
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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.
While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.
To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years.
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The study group included 131,426 men and 318,686 women, according to the study’s press release.
During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.
For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)
Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.
The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.
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After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.
A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.
An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)
An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.
The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.
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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.
The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.
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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.
Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)
Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.
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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.
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The findings were published in the International Journal of Cancer.
Fox News Digital reached out to the researchers requesting comment.
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Yoga is known to boost relaxation, strength and flexibility – and now a new study has found the practice could improve cancer survivors’ quality of life.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances after cancer treatment.
The findings were presented last week at the 2026 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago.
CANCER SURVIVORS MAY SEE SURPRISING BENEFITS FROM ONE SPECIFIC EXERCISE, STUDY SAYS
The study was conducted across multiple U.S. community cancer care sites, including 410 adult cancer survivors averaging 54 years of age. Around 75% were breast cancer survivors, and none of them had practiced yoga regularly within the prior three months.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances in cancer survivors. (iStock)
The participants were randomly assigned to two groups. Half of them received only standard survivorship care without the yoga, while the other half received standard care and were also enrolled in the Yoga for Cancer Survivors (YOCAS) program.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training.
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Based on questionnaires completed by the patients, the survivors in the yoga group experienced “moderate-to-large” reductions in overall mood disturbance, “small-to-medium” reductions in anxiety and “medium-to-large” reductions in fatigue, the study found.
The improvements in mood and fatigue appeared to be linked to yoga’s beneficial effect on sleep quality, according to the researchers.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training. (iStock)
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug,” lead investigator Yuri Choi, PhD, of the Wilmot Cancer Institute, University of Rochester Medical Center, in Rochester, New York, told Fox News Digital.
The study did not reveal any major safety concerns or serious adverse events related to the yoga practice.
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug.”
The study did have some limitations, chiefly that the findings are preliminary and have not yet been peer-reviewed for a medical publication.
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“The sample in our clinical trial was relatively homogeneous, with most participants being women (96%), breast cancer patients (75%), Caucasian (93%), and having some college or higher education (82%),” noted Choi.
“We are adapting our intervention to reach all cancer patients and survivors, including the creation of a mobile app to reach people in rural communities.”
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The research also excluded patients with metastatic cancer (whose disease had spread to other parts of the body).
The total study was only four weeks, so more research is needed to determine long-term benefits.
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted. (iStock)
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted.
Some yoga studios may use different names for Gentle Hatha and Restorative yoga, such as Foundations Yoga or Healing Yoga, Choi noted.
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“Survivors should also look for certified yoga instructors who have experience working with cancer patients/survivors or individuals with other challenging health conditions,” the researcher advised. “They should not be afraid to ask their oncology team for referrals to qualified instructors in their community.”
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Choi also noted that the research did not reveal whether other types of yoga, such as heated-room or rigorous-flow yoga, are safe or beneficial for cancer survivors.
The study was funded by the National Cancer Institute.
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