It’s no secret that your diet places a central role in your overall health. However, while many people consider the effects on their waistline, it’s important to keep in mind that your brain health can also be impacted on a large scale by the foods and beverages you’re putting into your body. Drinks loaded with sugars, artificial flavors, and preservatives don’t just harm physical health—they can also lead to memory loss, brain fog, and other cognitive issues. These factors are especially important to keep in mind as you age and your risk of cognitive disease increases.
So what are some of the worst options out there to avoid over 50? To find out, we checked in with Dr. Ralph Waldo and dietitian Lisa Richards. They warned against fruit juice, alcohol, and more. Find all of their expert insight and advice below.
1. Artificially Flavored Fruit Juices
Fruit juice may seem like a healthy morning beverage to sip on—after all, it's made with fruit, right? Unfortunately, Dr. Waldo warns that juice, especially artificially flavored varieties, can have negative impacts on your brain. "These often contain high levels of added sugars and artificial additives that can impair memory and cognitive function over time by promoting inflammation and oxidative stress in the brain," he says. Inflammation and oxidative stress are both linked to memory issues and cognitive decline. To protect your brain and your body, reach for freshly squeezed juice or eat whole fruits. Your body will thank you!
2. Milkshakes
Dessert in beverage form? Who can resist that? Unfortunately, though, you may be better off resisting if you care about your health—and that includes your brain health. According to Dr. Waldo, "Processed milkshakes are loaded with unhealthy fats and sugars, which can exacerbate neuroinflammation and disrupt brain signaling pathways." Many milkshakes also contain artificial flavors and preservatives, which can ultimately lead to cognitive decline. Instead, try out a tasty homemade smoothie with fresh fruits and yogurt to pack in essential nutrients without those pesky additives.
3. Diet Drinks
Many people consider diet drinks (like diet Cola) to be a healthy alternative to their sugary counterparts. The fact of the matter is, however, that artificial sweeteners may be just as damaging to your health. This is particularly true of aspartame, which could take a toll on your brain. "Consistently consuming diet drinks containing aspartame can cause cognitive issues," Dr. Waldo warns, adding that aspartame "has been linked to neurological disturbances and memory loss due to its ability to alter neurotransmitter function." For a safer option, consider naturally flavored water or herbal teas.
4. Alcohol
It shouldn't be a surprise that alcohol comes with its fair share of downsides, but it's important to remember just how damaging it can be to your brain. Richards emphasizes the long-term cognitive risks that come with excessive consumption over time. "Alcohol acts as a central nervous system depressant, impairing cognitive functions and coordination," she warns. "Prolonged and excessive alcohol use can lead to severe, long-term consequences, such as alcoholic dementia," Richards says. This condition involves memory loss, confusion, and reduced problem-solving abilities. So next time you're indulging, remember that moderation is key. Better yet, skip alcohol altogether and choose mocktails or sparkling water. Your brain will thank you!
5. Sports Drinks
Sports drinks are a common beverage that many health-conscious individuals turn to. However, neuroscientist Dr. Robert Love highlights the hidden dangers these drinks pose: "Sports drinks are either high in sugar or high in artificial sugars, and both of those can be damaging to your brain." High sugar intake is linked to a range of health issues, including obesity and type 2 diabetes, which in turn can affect brain health. Artificial sweeteners, although calorie-free, have been associated with negative effects on cognitive function and gut health. Instead of sports drinks, Dr. Love recommends hydrating with alternatives that provide electrolytes without the harmful additives. Water and coconut water are excellent choices that can keep you hydrated and healthy without the downsides of high sugar or artificial ingredients.
