Water makes up about 60% of the human body weight. According to nutrition expert Janice Padilla, with such a high concentration of H2O, the fluids we absorb are particularly essential for maintaining daily bodily functions, such as detoxification, chemical balance, and tissue repair.
Drinks That Cause Premature Aging
While some beverages (like water and unsweetened tea) nourish bodily processes and promote long-term health, other drinks are less likely to extend your lifespan.
Let’s explore which beverages you should avoid or limit in your diet to support the process of healthy aging.
1. Fruit Juice
Many people enjoy starting their day with a refreshing glass of orange juice. Unfortunately, fruit juice doesn’t help in extending your lifespan.
This is because fruit juice often contains high levels of sugar, which can spike your blood sugar levels. Numerous studies have shown that excessive intake of sweeteners can reduce glucose and lipid metabolism, increasing inflammation and obesity.
Padilla states: “It’s best to eat whole fruits directly to benefit from vitamins and other nutrients like fiber.”
Tip: Jennifer Bruning, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, advises that if you still want to include fruit juice in your diet, opt for natural juice with no added sugar.
2. Alcoholic Beverages
Alcoholic beverages can be detrimental to a healthy aging process.
“Alcohol is a toxin that affects all types of cells in the body,” Bruning says. “While our bodies can process alcohol and eliminate it, long-term use, especially at high levels, can contribute to heart disease, stroke, liver disease, cancer, and other chronic illnesses.”
Bruning adds: “Drinking alcohol also weakens the immune system and may contribute to memory loss or cognitive issues.”
According to staggering statistics from the Centers for Disease Control and Prevention (CDC), about 1 in 10 deaths among working-age adults is due to excessive alcohol consumption.
Bruning states: “If you choose to drink, keep it to a minimum. That means no more than one drink per day for women and two for men.”
3. Soft Drinks
Consuming too many soft drinks can also reduce your lifespan. The problem is, most of us consume a lot of soft drinks.
Bruning says: <em“Soft drinks are not only low in nutritional value, but a high-sugar diet is linked to many chronic diseases, including heart disease, cancer, and type 2 diabetes.”
And diet soft drinks might not be any better: for some, the artificial sweeteners in these beverages can lead to digestive issues like bloating and diarrhea. So, if you enjoy fizzy drinks, opt for seltzer (carbonated water).
4. Sweetened Tea
Padilla explains: “Tea contains antioxidants and protects cell function. However, these health benefits can be diminished if your tea contains a lot of sugar.”
Bruning says: “Sweetened tea can contain anywhere from a little to a lot of refined sugar.”
And it is this high sugar content that contributes to the rising rates of weight gain and obesity. Excessive sugar can affect metabolism and increase cravings.
If you fear that plain tea will be bland, try adding some fruit to give your tea a refreshing flavor.
5. Creamy Coffee
If you enjoy creamy beverages, choose natural creamers.
Creamy coffee contains unhealthy fats and added sugars. For example, just one tablespoon of Coffee Mate French Vanilla Coffee Creamer contains 5g of sugar and 1.5g of fat.
While this may not seem like much, for those who use it daily (or multiple times a day), the sugar and fat can add up. And it can significantly affect your long-term health: remember that excessive sugar intake is linked to the risk of chronic diseases, including heart disease, cancer, and type 2 diabetes.
“If you love creamy drinks, opt for natural creamers with less sugar or no sugar, like plant-based milk, or choose a coffee made with low-fat milk and no added sugar,” Bruning advises.
6. Energy Drinks
High caffeine levels in energy drinks are truly not good for your health.
If you rely on energy drinks for a midday boost or to power through tough workouts, it could jeopardize your health both now and in the long run.
Energy drinks often contain large amounts of sugar and caffeine—and sometimes guarana (a caffeine-containing substance), increasing the total caffeine content. While many people consume caffeine from tea, coffee, and soft drinks, the excessive caffeine in energy drinks has led to many hospitalizations due to high blood pressure, elevated heart rate, and heart rhythm problems.
Moreover, high caffeine intake can disrupt sleep, raise body temperature, and increase gastric secretion.
This becomes even more dangerous when some people mix energy drinks with alcohol. This is a toxic combination and a double whammy for your health.
So, keep track of your caffeine intake. For most adults, 400 milligrams of caffeine per day (equivalent to about 4 cups of coffee) is considered safe.
If you’re disappointed that your favorite drink made the list, don’t worry. Moderation is key. That means you can treat yourself to a soda or a cocktail as long as you limit sugary drinks and alcohol on most days.
The bottom line is to find a balance of the things you enjoy so that it can support your health goals.
