While a well-balanced diet and frequent exercise are often emphasized in discussions about healthy aging, the fluids you drink are just as important. Many beverages are marketed as “good for you,” but they often contain added sugar and fall short on their promises.
To find out which drinks actually support healthy aging, we spoke to registered dietitians. Here, they share some of the best options to include in your diet. Some may surprise you, while others might already be a staple in your daily routine.
Meet Our Expert
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Adiana Castro, MS, RDN, CLT, New York City-based metabolic dietitian, founder of Compass Nutrition
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Shelley Balls, MDA, RDN, LDN, founder of Fueling Your Lifestyle
Kefir
Probiotics are a vital part of a balanced gut microbiome. Kefir, a fermented milk product, is a probiotic powerhouse. It can feature many dozens of 60 strains of bacteria and yeast that promote a healthier microbiome for our gut. “As we age, gut health can play a huge part in disease prevention, immunity, and even mental health,” says Shelley Balls, registered dietitian and founder of Fueling Your Lifestyle.
If you’re looking to add Kefir into your daily routine, Adiana Castro, a New York City-based metabolic dietitian and founder of Compass Nutrition, recommends going for the plain version at the grocery store, and to make sure it includes information about live and active cultures on the label for maximum health benefits. “I would recommend drinking 4 to 8 ounces of kefir every day. Start with 2 ounces per day and then work your way up to 4 to 8 ounces per day,” says Castro.
Bone Broth
If you enjoy the savory flavors of chicken broth, try incorporating 3 to 4 cups of bone broth into your wellness routine each week. It’s a warm drink that is packed with nutrients to help support the function of the intestinal barrier, says Castro. It’s rich in amino acids such as glutamine, glycine, proline, histidine, arginine, as well as minerals including calcium, phosphorus, potassium, magnesium, and zinc. Getting enough minerals is essential to maintaining bone strength.
“Glutamine is especially helpful in reducing inflammation,” says Castro. The gelatin in bone broth helps repair the gut lining, improving absorption, which is crucial as digestion capacity decreases with age.
In addition to promoting bone and gut health, bone broth can also benefit the skin. It contains a significant amount of collagen, which helps with skin elasticity. When buying bone broth, check the label to see if it has been simmered for at least eight hours, “the levels of nutrients released from the bones are higher with longer cooking times,” says Castro.
Herbal Tea
Getting enough sleep each night supports healthy aging, and herbal tea can help. These teas are rich in plant compounds such as polyphenols and flavonoids, which protect the cells from oxidative stress that accelerates the aging process. “Chamomile or lemon balm can help with restful sleep and stress reduction, which are both crucial for aging well. I recommend 1 cup of any flavor of herbal tea daily,” says Castro.
Coffee
Coffee is rich in antioxidants, which have protective effects on our health concerning Alzheimer’s and Parkinson’s disease. “There is increasing evidence in favor of protective effects of coffee consumption in development and progression of liver disease. Caffeine may stimulate liver enzymes and improve liver function,” says Castro.
She also notes that the recommended daily coffee intake varies based on the individual, but the average tolerance is up to 2 to 4 cups per day before 2:00 p.m. To ensure that your body properly absorbs the benefits, it’s best to consume coffee at least one hour before mealtime, according to Balls. “If possible, it’s best to eat breakfast first, then drink it after breakfast, so you’re not consuming coffee on an empty stomach, which can irritate your stomach lining,” says Balls.
While drinking coffee has health benefits, it’s essential to note that adding excess sugar, cream, or flavored syrups can cancel out these benefits.
Green Tea
Green tea comes from the Camellia sinensis plant and is brewed at a lower temperature, resulting in a lighter, fresher flavor. “It is rich in the polyphenol EGCG, which acts like a powerful antioxidant that helps reduce oxidative stress and inflammation, both of which greatly impact aging,” says Castro. Green tea helps balance blood sugar, which is also important for longevity.
If you choose to drink green tea daily, Castro recommends 2 to 3 cups steeped for about 2 to 3 minutes and consumed before 2:00 p.m. to maximize health benefits and ensure good sleep.
Black Tea
Like green tea, black tea is from the Camellia sinensis plant, but is brewed at a higher temperature and boasts a more bitter taste. Black tea contains polyphenols, such as theaflavins and thearubigins, that act like prebiotics, benefiting the bacteria in your microbiome.
“These polyphenols feed keystone strains like Bifidobacteria and Lactobacillus that support the immune system as you age. I recommend up to 1-2 cups of black tea daily, steeped for about 4-5 minutes before 2:00 PM to avoid sleep disruption,” says Castro.
Water
Incorporating even one of these drinks into your weekly wellness routine can support healthy aging. But drinking enough water each day is essential. “Sure, it doesn’t have a lot of bells or whistles, but water is such an important part of your body, and can help manage blood sugar levels if you’re adequately hydrated,” says Balls. “Staying hydrated with water helps lower your risk of heart disease, kidney stones, and diabetes, which are common concerns as we age.”
Tips
If plain water is hard to drink in large amounts, Castro recommends adding flavor without artificial sweeteners:
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Infuse with fruit: Slice citrus, berries, or cucumbers to give your water a natural flavor boost.
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Freeze flavored ice cubes: Make ice cubes from herbal tea or pureed fruit and drop them into your water for a burst of flavor as they melt.
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Balance caffeine with water: Drink a glass of water for every cup of coffee, tea, or energy drink.
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Set reminders: If you often forget to hydrate, set gentle phone reminders for water breaks and pay attention to your body’s thirst and dehydration signals.
Instead of relying on caffeinated drinks throughout the day, check in with yourself to be sure you’re drinking enough water. Staying hydrated supports energy levels, which can motivate you to be active and maintain healthy habits, says Balls. “Your hydration status is also linked to your metabolic health, crucial for fat metabolism, nutrient transport, and waste removal.”
Martha’s Green Juice
And of course, we can’t forget Martha’s green juice. For years, she has credited her prized green juice for contributing to her good health. “This is what I recharge my batteries with every single morning,” she says. “I don’t leave my house without it.”
Her recipe includes pears, celery, cucumbers, parsley, ginger, and orange. While juice lacks the fiber of whole fruits and vegetables, green juice is a health-boosting blend that makes it easy to drink your greens. If certain ingredients are low or out of season, simply swap them out with other nutritious vegetables and fruits that you like. Note that we are referring to juice fresh-pressed at home, which doesn’t include the sweeteners or other additives you might find in bottled versions.
Read the original article on Martha Stewart