Healthy Aging Strategies Focus on Sleep, Diet, and Strength Training

Health experts have identified a set of lifestyle adjustments that support independence and well-being as people age, with a focus on sleep, nutrition, and physical activity.

Dr. Mary Claire Haver, a certified menopause specialist and associate professor at the University of Texas Medical Branch, recommends prioritizing sleep, increasing dietary fiber, and engaging in regular strength training as core habits for healthy aging.

According to Dr. Haver, sleep should be considered the most important factor. She advises creating a cool and dark bedroom, avoiding electronic devices before bedtime, and using the bed only for sleep and intimacy to improve sleep quality.

She also highlights the importance of deep sleep for brain health, noting that it assists in clearing harmful proteins and may help reduce the risk of dementia. General health experts also link poor sleep to higher chances of developing age-related diseases.

What the numbers show

• Recommended daily fiber intake is at least 25-35 grams, compared to typical intakes of 10-12 grams
• Strength or resistance training is advised multiple times per week for older adults
• Deep sleep is associated with reduced dementia risk, according to health experts

Dietary habits play a central role in healthy aging. Dr. Haver suggests increasing fiber intake to support heart health, recommending a daily target of 25 to 35 grams. Diets rich in whole foods, lean proteins, and healthy fats are also associated with slower biological aging.

Physical activity, particularly strength training, is another key component. Dr. Haver states that regular movement helps maintain muscle and bone strength, and she notes that walking alone may not be sufficient for these benefits. Health experts generally recommend resistance training several times a week to counteract muscle loss and support bone density.

Maintaining independence is a common priority for many women as they age, with Dr. Haver noting that avoiding nursing home care often takes precedence over simply extending lifespan. She identifies loss of muscle mass and cognitive decline as the two most frequent factors that can threaten independence in older women.

In addition to physical health, Dr. Haver recommends activities that stimulate the brain, such as reading, learning new skills, or engaging in social interactions, as ways to support cognitive longevity and overall well-being.

* This article is based on publicly available information at the time of writing.