People are living longer these days than they did in the past. While that’s definitely good news, it does come with one caveat. While lifespan is increasing, healthspan (aka the number of years a person spends in good health) is decreasing. On average, someone in the U.S. spends up to 20% of their life not in good health.
What this looks like varies. It could mean having heart disease, experiencing a neurodegenerative disease such as dementia, living with chronic pain or having osteoporosis. None of that is how you want to spend your golden years, right?
Here’s the good news: You have a lot of control over whether you age healthfully if you have a healthy diet and lifestyle habits in place.
We talked to geriatricians about just how much the way we age is controllable through diet. Plus, they shared a specific product they avoid consuming because of how detrimental to health it is.
How much of healthy aging can you control through diet?
While every individual is different, geriatricians are in agreement that having a nutrient-rich, balanced diet in place goes a long way toward aging healthfully.
“Diet plays a big role in healthy aging. The nutrients we consume can help to support various aspects of our health as we get older,” said Lakelyn Eichenberger, a gerontologist and caregiver advocate at Home Instead.
Dr. Monica Mahajan, the medical director at the Center for Better Aging, also emphasized the importance of diet when it comes to healthy aging. She shared that maintaining optimal brain, heart and bone function as well as immune health and disease prevention are all linked to having a nutrient-rich diet in place. “What we eat today shapes how we function tomorrow,” Mahajan said.
In terms of how to eat in a way that supports your healthspan, there are no gimmicks or surprises; it’s the tried-and-true dietary advice that has long been backed by scientific research. “Focus on whole foods: fruits, vegetables, whole grains, legumes and lean protein. Prioritize colorful meals, healthy fats like olive oil and nuts and adequate hydration,” Mahajan said.
Dr. Hollis Day, the chief of geriatrics at Boston Medical Center, shared that the more balanced a diet someone has, the less they will have to depend on supplements to meet their nutrient needs. “That includes getting calcium through calcium-rich foods rather than supplements. The body absorbs it better and it’s definitely tastier,” she said.
As you approach the years you will qualify for an AARP membership, it’s important to up your protein intake. “Muscle mass naturally declines with age, so regular protein intake is key,” Mahajan said. She added that increasing fruit and vegetable intake is also important as we age. One meta-analysis of nine studies found that older adults with high fruit and vegetable intake had a significantly lower risk of cognitive decline.
“Good nutrition helps our brain and cognition, lowering the risk of memory problems. It helps with bone and muscle strength, which lowers the risk of falling, and it also lowers the risk of diabetes and hypertension,” said Dr. Laurie Archbald-Pannone, a geriatrician and associate professor of medicine at UCLA. “It’s important to think about how we can have an impact. Healthy aging isn’t all about diet, but it is something we can [control]. Regular movement and maintaining healthy relationships are other important parts of healthy aging we can control,” she added.
Here’s what geriatricians avoid consuming to support healthy aging.
Certainly, one meal isn’t going to destine you to years of failing health. Especially considering Archbald-Pannone’s point about the importance of healthy relationships, it’s important to remember that meals are about more than just getting nutrients; they’re also about enjoyment and a way to spend time with loved ones.
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That said, there is something all of the geriatricians we talked to said they avoid because of how detrimental it is to health: sugar-sweetened beverages. This includes soda, sweetened iced teas, energy drinks and flavored coffee drinks.
“Sugar-sweetened drinks offer no nutrition and contribute to inflammation, weight gain, insulin resistance and dental decay. Just one 12-ounce soda contains about 39 grams of sugar — well over the recommended daily limit for added sugars. In older adults, these drinks can displace nutrient-rich options and worsen chronic conditions like diabetes and high blood pressure,” Mahajan said of why she avoids them.
Eichenberger said that regularly consuming processed foods and drinks with refined sugar (which includes sugar-sweetened beverages) has been scientifically linked to increasing the risk of inflammation and chronic conditions, including Type 2 diabetes and cardiovascular disease, which is the leading cause of death in the U.S. Scientific research shows that regularly consuming soda makes cells age faster.
What about diet soda, you may wonder? Unfortunately, Archbald-Pannone said diet soda isn’t better for you because it negatively impacts gut health and, as you may know, gut health impacts everything. According to a scientific study published in Nature, artificial sweeteners can negatively impact the good bacteria in the gut. A 2025 scientific study published in the Journal of the Science of Food and Agriculture found this, too.
Though you’re not going to find a geriatrician recommending regular soda consumption, Archbald-Pannone told HuffPost that it’s still important to stay hydrated, especially as we age.
“As we get older, the hormones in our brain that tell us whether we’re thirsty or not don’t cycle in the same way they do as when we’re younger; that’s just part of getting older,” she said, adding that proper hydration is important for brain, bone and kidney health. With this in mind, it’s important to hydrate even if you aren’t thirsty, preferably with water.
While nothing is going to top water in terms of the best beverage to hydrate with, Archbald-Pannone said that sparkling water can serve as a good replacement for soda — as long as it doesn’t contain any sugar or alternative sweeteners. For flavoring, consider adding fruit (like lemon or sliced strawberries) or herbs (like mint).
While one soda every once in a while isn’t going to make or break your golden years, if you drink soda every day, it’s a habit worth reconsidering. After all, it’s the foods and drinks we consume regularly that impact health the most. If soda is a habit you just can’t quit, Archbald-Pannone said it can be helpful to reduce your soda intake gradually instead of trying to give it up completely right off the bat. Slowly and over time, you’ll find you won’t miss it.
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