Quick health remedies can seem appealing but they’re not often something you can sustain long-term.
Real change comes from steady, consistent choices—like sticking to a regular exercise routine or being careful about your food choices.
Melanie Murphy Richter, a registered dietitian, emphasizes that healthy aging isn’t about extreme diets or short-term measures.
“It’s influenced by daily habits that help lower metabolic and inflammatory stress over time,” she notes.
“Adopting eating habits that lean towards plant-based, minimally processed foods, which support gut health and maintain a balanced intake of protein, fosters a vibrant environment for resilience and long-term health.”
This suggests that while you might want to do more of certain things, there are definitely also habits you could cut back on or eliminate entirely.
Murphy Richter has pinpointed five eating habits that could be speeding up the aging process, along with her suggestions for alternatives to help you feel better both now and in the future.
1. Regular overconsumption of sugar and refined carbohydrates
“Consistent spikes in blood sugar put undue stress on the body,” Murphy Richter explains. “This can lead to insulin resistance, inflammation, and oxidative stress over time—all factors linked to accelerated biological aging, heart disease, and cognitive decline.”
The key here is overconsumption. She’s not suggesting you need to remove all sugar and refined carbs from your diet, but she encourages exploring other options more frequently.
If you enjoy white pasta (who doesn’t, right?), consider not having it every day and try substituting some of those servings for something less refined.
“Eating patterns rich in fiber, healthy fats, and balanced meals help maintain steady glucose levels and lessen long-term metabolic strain,” she adds.
2. Heavy reliance on ultra-processed foods (UPFs)
Avoiding highly processed foods entirely is tough, but decreasing your intake of UPFs—like sugary cereals, ready-meals high in salt, and processed meats—is certainly wise.
“Ultra-processed foods tend to lack essential nutrients needed for healthy aging,” Murphy Richter asserts.
“Many are loaded with inflammatory fats, refined carbohydrates, and various additives that may harm gut health and metabolic function over time.”
Instead, prioritize meals made from whole foods. “Diets that promote longevity mainly include whole, minimally processed foods that nourish both gut and cell health.”
3. Consistently high animal protein intake over decades
The connection between processed and red meats and colorectal cancer is well-recognized; however, many still find it hard to think of this as affecting longevity.
“Diets heavily centered on animal protein—particularly with low vegetable intake—have been linked to increased activation of biological processes tied to cellular aging,” Murphy Richter notes.
“A more plant-forward diet, with thoughtful inclusion of animal proteins, correlates with improved metabolic health and a longer healthspan.”
4. Ignoring gut health until problems arise
“Gut health impacts much more than just digestion,” she explains. “It plays a crucial role in immune response, inflammation, metabolism, and even brain function.”
“Neglecting gut health can subtly speed up aging in various systems.”
So in addition to avoiding harmful foods, it’s just as important to incorporate a range of foods that promote digestive health.
“Diets high in diverse fibers, fermented foods, and organized meal timing contribute to a resilient microbiome over time,” says Murphy Richter.
5. Chronic under-fueling and metabolic stress
Murphy Richter’s final point underscores the importance of being both consistent and kind to yourself.
Focusing solely on restriction can also impact your body negatively, much like overindulgence can.
“Long-term restrictive eating or frequently skipping meals can create ongoing stress for the body, affecting hormones, muscle maintenance, and metabolic flexibility,” she explains.
“Supporting healthy aging involves ensuring consistent and adequate nourishment that caters to the body’s needs while maintaining metabolic resilience.”
For instance, muscle tissue requires nourishment, and to keep muscle mass as we age—helping to protect bones while managing blood sugar—it’s essential to support it through a suitable diet and exercise.
