In today’s world, people are living longer than ever, creating a mixed bag of good news. While we’re extending our lifespans, the quality of those years—our healthspan—is dwindling. Shockingly, many Americans could spend up to 20% of their lives battling poor health.

Chronic conditions such as heart disease, dementia, chronic pain, and osteoporosis can mar what should be joyful golden years. But here’s the silver lining: with a healthy diet and lifestyle, you have more control over your aging process than you might think.

How Much Control Do You Have Over Healthy Aging?

Geriatricians are unanimous on one thing—what you eat significantly impacts how you age. Lakelyn Eichenberger, a gerontologist, emphasizes that nutritious diets nourish our aging bodies.

Dr. Monica Mahajan, from the Center for Better Aging, also highlights that nutrition is key not just for day-to-day functioning but for maintaining brain, heart, and bone health—vital as we grow older. "What we eat today shapes how we function tomorrow," she asserts.

You’re probably familiar with the recommendations: focus on whole foods like fruits, vegetables, whole grains, legumes, and lean proteins, while enjoying colorful meals and healthy fats. Dr. Hollis Day of Boston Medical Center points out that a well-rounded diet can reduce the need for supplements and improve nutrient absorption.

The One Beverage Geriatricians Avoid at All Costs!

As you age, increasing your protein intake becomes essential due to natural muscle loss. Additionally, upping your fruit and vegetable consumption can significantly lower the risk of cognitive decline. Dr. Laurie Archbald-Pannone reminds us that good nutrition is vital for brain health, bone strength, and overall well-being.

While not a single meal can determine your health fate, the experts we consulted unanimously shun one notorious category—sugar-sweetened beverages. This includes soda, sweet teas, energy drinks, and flavored coffees. Dr. Mahajan warns that these drinks provide zero nutrition and contribute to inflammation, weight gain, and chronic conditions such as diabetes and hypertension.

But what about those diet sodas, you ask? Unfortunately, they’re not the answer either. Dr. Archbald-Pannone explains that diet sodas can harm gut health, and a 2025 study showed that artificial sweeteners can negatively impact beneficial gut bacteria.

Hydration: The Unsung Hero

While it’s clear that consuming sugar-laden drinks isn’t beneficial, staying hydrated remains paramount as we age. Our thirst signals weaken with age, making it crucial to proactively drink water. Archbald-Pannone suggests sparkling water as a refreshing soda substitute—just ensure it’s sugar-free. You can even jazz it up with fruits or herbs!

Ultimately, indulging in soda occasionally won’t collapse your health—it's the consistent habits that matter. If you struggle to cut back, consider reducing your intake gradually. Soon, you might not even miss it!