As we bask in the good news of longer lifespans, there's an alarming trend worth noting: our healthspan—the years spent in good health—is dwindling. In the U.S., individuals may spend up to a staggering 20% of their lives battling health issues like heart disease, diabetes, and other chronic conditions. Nobody wants to unravel their golden years grappling with these problems!

The silver lining? You hold the reins when it comes to aging healthfully, particularly through a mindful diet and robust lifestyle choices.

We consulted leading geriatricians to uncover just how much control we have over our aging process—and they revealed a concerning grocery item that they all choose to avoid.

The Power of Nutrition in Aging

Though every person's path is different, geriatricians unanimously agree: a balanced, nutrient-dense diet is key to graceful aging.

"Diet is crucial in healthy aging. The nutrients we consume have the remarkable ability to bolster various aspects of our health as we age," states Lakelyn Eichenberger, a gerontologist with Home Instead.

Dr. Monica Mahajan, Medical Director at the Center for Better Aging, also concurs. She emphasizes that maintaining brain, heart, bone, and immune health hinges on a nutrient-rich diet. "What you consume today determines how you perform tomorrow," says Mahajan.

To effectively support your healthspan, forget gimmicks. Stick to the tried-and-true advice: load your plate with whole foods like fruits, vegetables, whole grains, legumes, and lean proteins. Mahajan suggests prioritizing colorful dishes, healthy fats like olive oil and nuts, and staying well-hydrated.

Geriatricians Share Their Dietary Insights

Dr. Hollis Day from Boston Medical Center noted that a balanced diet can reduce reliance on supplements. "Getting calcium through nutrient-rich foods is not only better absorbed by the body but also tastier," she explains.

As we approach the age for AARP membership, upping your protein intake becomes essential. Increasing fruits and vegetables is equally important; studies show older adults with high intakes of these foods experience significantly less cognitive decline.

Dr. Laurie Archbald-Pannone, a geriatrician at UCLA, insists that good nutrition plays a vital role in brain health, bone strength, and lowering risks of chronic diseases. While diet is instrumental, she stresses that active living and nurturing relationships also contribute significantly to successful aging.

What Geriatricians Avoid at All Costs

While occasional indulgences won't determine your health fate, there's one culprits all geriatricians steer clear from: sugar-sweetened beverages. This category includes soda, sweet teas, energy drinks, and flavored coffees.

As Mahajan explains, "These drinks deliver zero nutrition and can lead to inflammation, weight gain, and chronic health issues. Just a single 12-ounce soda packs in around 39 grams of sugar—far exceeding recommended daily limits. For older adults, sugary drinks can replace nutrient-dense options and aggravate conditions like diabetes and hypertension."

Eichenberger warns that regularly consuming refined sugars, including in drinks, correlates with higher risks of inflammation and chronic diseases, notably Type 2 diabetes and heart diseases.

And you might wonder about diet soda? Unfortunately, it's a false friend. Archbald-Pannone highlights that it can disrupt gut health, crucial for overall well-being.

The Importance of Hydration

As we get older, our body signals about thirst can become muted. Thus, staying hydrated is more important than ever for cognitive, bone, and kidney health. Archbald-Pannone recommends prioritizing water and suggests sparkling water as a flavorful soda substitute—just make sure it’s sugar-free!

While an occasional soda might not be a health disaster, daily consumption can be detrimental. If you're finding it hard to cut back, try reducing your intake gradually. Soon, you might realize you don't miss it as much as you thought.