Maintaining a youthful appearance becomes increasingly challenging as we age, with factors like smoking, sun exposure, and lack of moisturizer contributing to an aged exterior, as noted by The Mayo Clinic. Age also increases the risk of developing conditions such as cardiovascular disease, diabetes, and dementia, according to Frontiers in Public Health. While aging is inevitable, certain factors, such as diet and nutrition, may help slow it down. However, some regular drinking habits, like consuming high-sugar or high-alcohol beverages, can accelerate the aging process. Therefore, monitoring our drinking habits can play a vital role in maintaining healthy skin and feeling our best. In this article, dietitians share insights into which beverages to limit and which ones to include in your daily routine to help you slow down the aging process, both internally and externally. Check out these tips and also learn about The Best Supplements To Slow Aging for more healthy aging strategies.
1) The Importance of Including Fiber in Your Beverages
Incorporating fiber into your diet is crucial to slow down the aging process, and adding it to your beverages is easy. According to Nutrients and Nutraceuticals for Active & Healthy Aging, fiber consumption can help lower inflammation and stress markers in the body, reducing the risk of age-related diseases. Inadequate fiber intake can also accelerate aging. The solution? Delicious homemade smoothies. Fruits and vegetables are rich in fiber, making them excellent smoothie ingredients when blended with milk or non-dairy alternatives. Smoothies are a better option than juices as the juicing process removes most of the fiber from the produce, even though fresh-pressed juice contains a handful of beneficial nutrients.
2) The Consequences of Inadequate Water Intake
Drinking enough water and staying hydrated is one of the essential keys to feeling and looking younger. Individuals who neglect to consume sufficient water may unknowingly accelerate the aging process. "Water provides the environment for metabolic reactions, as well as a building material for body parts including the skin," says Mindy Haar, Ph.D., RDN, a registered dietitian and assistant dean at New York Institute of Technology's School of Health Professions. Recent research published in The Lancet suggests that chronic dehydration can hasten the aging process and may even lead to chronic disease or premature death. Dr. Haar emphasizes that plain water is the ideal source of necessary liquids, followed by unsweetened tea and coffee. Drinking the right beverages throughout life provides the body with the raw material to maintain optimal functioning. Making less healthful choices can result in chronic diseases, weakened immune systems, and fragile bones, all of which can decrease the quality of life as we age.
3) The Negative Effects of Excessive Daily Soda Consumption
Regularly consuming sugary soda can result in various long-term issues, with sugar being the primary culprit. "In addition to weight gain, sugar triggers the production of bad cholesterol, increasing the likelihood of developing cardiovascular disease," warns Edibel Quintero, RD, a registered dietitian and Medical Content Author at Health Reporter. "Moreover, it accelerates premature aging and can cause autoimmune diseases like lupus and rheumatoid arthritis." According to a study published in Nutrients, consistently drinking soda and other sugary beverages increases the risk of developing coronary heart disease and type 2 diabetes. The American Journal of Public Health has also found that soda accelerates the aging process of cells in the body. Although there's no need to completely abandon soda, reducing intake and substituting it occasionally with alternatives like sparkling water or apple cider vinegar soda can be beneficial.
4) The Dangers of Consuming Excessive Amounts of Sugary Juice
Consuming sugary juice in excess can be detrimental to your health, even if you have already given up soda. While juice is generally perceived as a healthy option, it can contain high levels of added sugar, which can hinder your overall well-being and accelerate aging. According to the American Association for Cancer Research, drinking two or more sugary drinks a day increases the risk of premature aging more than drinking only one per week.
Registered Dietitian Edibel Quintero suggests a healthier alternative to juice with less added sugar: "water flavored with lemon, strawberry, mint, or your favorite fruit."
5) The Hazards of Depending on Artificially Sweetened Drinks
Opting for artificially sweetened drinks as a substitute for soda or juice may be equally damaging to the aging process. According to Dr. Haar, "While many people switch to beverages with non-nutritive sweeteners such as sucralose (Splenda), research has shown that not only do many people drinking diet soda not lose weight, some studies show they consume more calories than those drinking sugar-sweetened soda."
In addition, preliminary animal research suggests that sucralose can negatively impact the microbiome, the community of beneficial bacteria in the gut that supports digestion and the immune system. Dr. Haar notes that the microbiome has also been associated with skin health, emphasizing the importance of maintaining a healthy microbiome for maintaining a youthful complexion.
6) The Adverse Effects of Excessive Alcohol Consumption
Excessive alcohol consumption can pose challenges to maintaining a youthful appearance and feeling your best later in life. Going easy during happy hour can help you feel your best in your golden years. According to Dr. Haar, "Alcohol can lead to more accidents, as well as falls and fractures that have more devastating effects as one gets older." Overconsumption of alcohol is also linked to certain types of cancer and liver damage. In women, alcohol may worsen pre-existing conditions such as osteoporosis, diabetes, and high blood pressure. As many older adults take daily medication, alcohol overuse may also impact medication metabolism and effectiveness.