Aging is a natural part of life, but the speed at which it happens—both physically and mentally—can be influenced by what we eat. Research is increasingly showing that certain foods may speed up cellular aging and negatively impact brain function. Below, we’ll explore three common foods that could be accelerating the aging process and harming cognitive health.

Ultra-Processed Foods: A Shortcut to Aging Faster

Ultra-processed foods (UPFs) are those that have been significantly altered from their original form, often loaded with added sugars, unhealthy fats, preservatives, and artificial ingredients. Think packaged snacks, sugary drinks, instant noodles, and frozen meals. While these foods are undeniably convenient, they are typically low in essential nutrients and linked to various health concerns. In the U.S., Canada, and the U.K., UPFs make up more than half of the calories people consume daily, and research suggests that the more processed our diets are, the faster our brains and bodies may age.

It has long been known that diets high in ultra-processed foods are associated with a shorter lifespan. But recent findings reveal that this may be due to their impact on biological aging—the rate at which our bodies deteriorate at a cellular level. Unlike chronological age, which is fixed, biological age can be influenced by lifestyle choices and is a better predictor of overall health and longevity. A recent study published in The American Journal of Clinical Nutrition analyzed data from approximately 22,500 individuals and found that those who consumed more ultra-processed foods experienced significantly accelerated biological aging.

Further research, such as a study published in JAMA Neurology in December 2022, found that individuals who consumed high levels of UPFs experienced a 28% faster rate of cognitive decline and a 25% faster decline in executive function compared to those who minimized UPF intake. This suggests that these foods may also be aging the brain more rapidly.

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. Among all food groups, sugary beverages have some of the strongest data linking them to cognitive decline, with associations to conditions such as Alzheimer’s disease and depression. These drinks include sports drinks, flavored coffee beverages, sodas, fruit juices, and energy drinks—consumed by more than half of the global population.

One explanation for their harmful effects is their impact on aging-related pathways. A 2025 study published in BMC Public Health examined sugar-sweetened beverage (SSB) consumption and its relationship to biological aging in about 4,000 adults. The study found that those who consumed moderate to high amounts of SSBs experienced an increased rate of biological aging. The effect was especially pronounced in those who drank these beverages in the evening. These findings align with previous research showing that excessive sugar intake may accelerate telomere shortening, a key marker of cellular aging.

In terms of brain health, a large-scale cohort study involving over 200,000 participants found that individuals who regularly consumed sugary beverages had a significantly higher risk of developing dementia. The mechanisms driving this association include increased inflammation, oxidative stress, and metabolic dysfunction—all of which contribute to premature brain aging.

Alcohol: Moderation is Key

While mild to moderate alcohol consumption has occasionally been associated with certain health benefits, excessive intake is strongly linked to accelerated aging and cognitive decline.

Studies on aging suggest that frequent alcohol consumption can speed up brain aging through multiple pathways. Although some research remains inconclusive regarding moderate drinking, data consistently show that excessive alcohol use contributes to faster biological and cognitive decline. Some studies suggest that alcohol use disorder is associated with even more rapid aging, affecting both the brain and the body.

Excessive alcohol consumption is defined as four or more drinks in a single occasion or eight or more drinks per week for women, and five or more drinks in a single occasion or 15 or more drinks per week for men. Additionally, any alcohol consumption that results in blackouts, loss of consciousness, or hangovers may be particularly harmful to brain health.

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. However, diet is just one component of overall well-being, and even the healthiest eating habits cannot fully counteract the effects of an otherwise unhealthy lifestyle.

(Credit: Dr. Austin Perlmutter, MD)