Avoid these to help slow aging!
By Austin Perlmutter, MD
Aging is an inevitable part of life, but the rate at which we age—both physically and cognitively—can be influenced by various factors, including our dietary choices. Emerging research shows that certain foods that may accelerate the aging process at the level of our cells and contribute to worse brain health. This article explores recent studies highlighting foods that could hasten aging and impair brain health.
Ultra-Processed Foods: A Recipe for Rapid Aging
Ultra-processed foods (UPFs) are typically defined as foods that have been heavily modified from their original form, and are typically high in added sugars, unhealthy fats, and artificial additives. Common examples include packaged snacks, sugary beverages, instant noodles, and ready-to-eat meals. While convenient, these foods often lack essential nutrients and have been linked to various health issues. UPFs have become the norm in the US and around the world, and currently comprise more than half of the calories consumed in the US, Canada and the UK. Research now indicates that the more processed our diet, the more rapidly our brains and bodies age.
We’ve known for some time that higher consumption of UPFs is linked to dying earlier. But now we’re learning that it’s in part due their effect on the rate of our biological aging. For context, while our age in years is unchangeable, the effect of those years on our bodies (called “biological age”) is something that we can influence through our choices and is a better predictor of health outcomes and death than our age in birthdays. In a powerful study just published in The American Journal of Clinical Nutrition, researchers looking at about 22,500 people found that those eating more UPFs experienced a significantly faster rate of biological aging.
What about as it relates to brain aging? A study published in JAMA Neurology in December 2022 examined the impact of UPF consumption on cognitive decline. The research involved over 10,000 participants aged 35 to 74, monitored over approximately eight years. Findings revealed that individuals with higher intake of UPF experienced a 28% faster rate of cognitive decline and a 25% faster decline in executive function compared to those who consumed minimal ultra-processed foods, suggesting that ultra-processed foods age the brain more quickly.
Sugary Beverages and Foods: Sweetness with a Sour Outcome
High consumption of sugary beverages and foods has been associated with various health issues, including obesity, type 2 diabetes, and cardiovascular diseases. In fact, among all foods, sugary beverages may have the most consistent data supporting their problematic effect on conditions ranging from Alzheimer’s disease to depression. These drinks include sports drinks, coffee drinks, sodas, fruit beverages and energy drinks (which are alone consumed by over half of the world’s population). One potential explanation involves their effect on pathways related to aging.
In a recent 2025 publication in BMC Public Health, researchers mapped the link between sugar-sweetened beverage (SSB) consumption and speed of aging as measured by a biological aging clock in roughly 4,000 adults. By comparing levels of SSB intake with this clock, they found that those consuming moderate to high amounts of SSBs had their rate of aging speeding up more than those who didn’t drink the beverages. This was particularly notable in those drinking SSBs in the evening. Results from this paper follow previous research demonstrating that SSB consumption might hasten the loss of telomeres (caps on our DNA that protect our cells from aging).
As it relates to the brain, consumption of SSBs was recently linked to higher rates of dementia in cohort study of over 200,000 participants. What’s the link? Major mechanisms include the development of inflammation, oxidative stress and metabolic dysfunction, all of which may prematurely age the brain.
Alcohol: Moderation is Key
While mild to moderate alcohol consumption has intermittently been associated with certain health benefits, excessive intake is explicitly linked to various health issues, including accelerated aging and cognitive decline.
Examination of aging research reveals interesting findings related to alcohol use. Overall, data suggest that more frequent alcohol consumption may lead to more rapid brain aging across a number of metrics, but there’s still some question as some of the specifics. In alcohol use disorder, there’s also a signal for a more rapid aging in both brain and the body according to some biological aging tests.
The bottom line to alcohol consumption is that too much is a bad plan for any aspect of health, including aging. Lower levels of consumption may confer some benefit in certain data sets, but are unlikely to justify starting alcohol consumption. High or “excessive” levels of alcohol consumption are characterized as 4 or more drinks on an occasion or 8 or more a week for women, or 5 or more on an occasion or 15 or more a week for men. In addition, any amount of alcohol that leads to a “brown out” or loss of consciousness or hangover could be seen as problematic for the brain.
Conclusion
Emerging research underscores the profound impact of dietary choices on the aging process and cognitive health. Diets high in ultra-processed foods, sugary beverages, and excessive alcohol not only contribute to physical health issues but also accelerate brain aging and increase the risk of cognitive decline. Conversely, adopting a diet rich in whole, unprocessed foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—can support brain health and promote graceful aging. Finally, diet is just one component of what influences our overall and brain health and longevity, and even the best diet can’t offset the effects of an otherwise unhealthy lifestyle.
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