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.
INSUFFICIENT SLEEP LINKED TO MAJOR HIDDEN HEALTH RISK, STUDY REVEALS
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.
POPULAR ‘FIBERMAXXING’ DIET TREND NOT RIGHT FOR EVERYONE, NUTRITIONIST SAYS
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.”
3 SIMPLE LIFESTYLE CHANGES COULD ADD ALMOST A DECADE TO YOUR LIFE, RESEARCH SHOWS
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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As colorectal cancer (CRC) is now the leading cause of cancer death in adults under 50, a new report reveals some surprising shifts in the incidence of the disease.
Although rates of CRC have been declining among seniors, those 65 and under are facing a rise in diagnoses, according to a report titled Colorectal Cancer Statistics, 2026, from the American Cancer Society.
Adults 65 and younger comprise nearly half (45%) of all new colorectal cancer cases — a significant increase from 27% in 1995, states the report, which was published in CA: A Cancer Journal for Clinicians.
The disease is rising fastest among adults 20 to 49 years old, at a rate of 3% per year.
Colorectal cancer is now the leading cause of cancer death in adults under 50. (iStock)
Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49. Although that age group is eligible to receive routine screenings, just 37% do so.
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The report also revealed that rectal cancer is on the rise, now accounting for about one-third (32%) of all CRC cases — an increase from 27% in the mid-2000s.
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“After decades of progress, the risk of dying from colorectal cancer is climbing in younger generations of men and women, confirming a real uptick in disease because of something we’re doing or some other exposure,” said Rebecca Siegel, senior scientific director, surveillance research at the American Cancer Society and lead author of the report, in a press release.
Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49. (iStock)
“We need to redouble research efforts to understand the cause, but also circumvent deaths through earlier detection by educating clinicians and the general public about symptoms and increasing screening in people 45-54 years.”
It is projected that 158,850 new cases of colorectal cancer will be diagnosed this year, and that the disease will cause 55,230 deaths, per the report.
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More than half of CRC cases can be linked to high-risk behaviors, the researchers said. Those include lack of nutrition, high alcohol consumption, smoking, lack of exercise and obesity.
“These findings further underscore that colorectal cancer is worsening among younger generations and highlight the immediate need for eligible adults to begin screening at the recommended age of 45,” said Dr. William Dahut, chief scientific officer at the American Cancer Society.
When the disease is caught at a local (early) stage, the five-year survival rate is 95%. (iStock)
“The report also shines a light on the crucial importance of continued funding for research to help discover new therapies to treat the disease and advance patient care.”
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When the disease is caught at a local (early) stage, the five-year survival rate is 95%, the report stated.
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A new study suggests that middle-aged men may be more vulnerable to faster biological aging, potentially linked to exposure to “forever chemicals.”
The research, published in the journal Frontiers in Aging, examined how perfluoroalkyl and polyfluoroalkyl substances, more commonly known as PFAS, could impact aging at the cellular level.
PFAS are synthetic chemicals commonly used in nonstick cookware, food packaging, water-resistant fabrics and other consumer products, the study noted.
Their chemical structure makes them highly resistant to breaking down, allowing them to accumulate in water, soil and the human body.
Chinese researchers analyzed blood samples from 326 adults enrolled in the U.S. National Health and Nutrition Examination Survey between 1999 and 2000.
A new study suggests that middle-aged men could face accelerated biological aging at the cellular level due to exposure to PFAS. (iStock)
The researchers measured levels of 11 PFAS compounds in participants’ blood and used DNA-based “epigenetic clocks” — tools that analyze chemical changes to DNA to estimate biological age — to determine how quickly their bodies were aging at the cellular level, the study stated.
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Two compounds, perfluorononanoic acid (PFNA) and perfluorooctanesulfonamide (PFOSA), were detected in 95% of participants.
Higher concentrations of those chemicals were associated with faster biological aging in men of certain age groups, but not in women.
“People should not panic.”
The compounds most strongly linked to accelerated aging were not the PFAS chemicals that typically receive the most public attention, the researchers noted.
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“The associations were strongest in adults aged 50 to 64, particularly in men,” Dr. Xiangwei Li, professor at Shanghai Jiao Tong University School of Medicine and the study’s corresponding author, told Fox News Digital.
“While this does not establish that PFAS cause aging, it suggests that these widely present ‘forever chemicals’ may be linked to molecular changes related to long-term health and aging.”
The study found that two of the compounds were detected in 95% of participants, and higher levels were linked to faster biological aging in men ages 50–64. (iStock)
Midlife may represent a more sensitive biological period, when the body becomes more vulnerable to age-related stressors, according to the researchers.
Lifestyle factors, such as smoking, may influence biological aging markers, potentially increasing vulnerability to environmental pollutants.
While Li said “people should not panic,” she does recommend looking for reasonable ways to reduce exposure.
That might mean checking local drinking water reports, using certified water filters designed to reduce PFAS, and limiting the use of stain- or grease-resistant products when alternatives are available.
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Meaningful reductions in PFAS exposure will likely depend on broader regulatory action and environmental cleanup efforts, Li added.
The researchers noted that midlife could be a particularly sensitive stage, when the body is more susceptible to stressors associated with aging. (iStock)
Study limitations
The researchers outlined several important limitations of the research, including that the findings show an association, but do not prove that PFAS directly causes accelerated aging.
“The study is cross-sectional, meaning exposure and aging markers were measured at the same time, so we cannot determine causality,” Li told Fox News Digital.
The study was also relatively small, limited to 326 adults age 50 or older, which means the findings may not apply to younger people or broader populations.
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Researchers measured PFAS levels using data collected between 1999 and 2000, and today’s exposure patterns may differ.
Li added that while PFAS is known to persist in the environment and the body, these results should be validated through larger, more recent studies that follow participants over time.
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