CHARLOTTESVILLE, Va. — While no diet can promise a long life, avoiding sugary drinks may be one simple step toward better health, according to a University of Virginia expert.
Dr. Laurie Archbald-Pannone, associate professor of internal medicine and geriatrics at UVA’s School of Medicine, says that as people live longer, the focus should shift to living healthy longer — and that starts with what we drink.
“High-sugar drinks like sodas are loaded with calories and sugar. Just one serving can go over the recommended daily sugar intake,” Archbald-Pannone said. “They’re an easy way to consume too much sugar without any real health benefits.”
She warned that this applies not only to sodas but also to fruit punches and many types of juice. Even diet drinks, often seen as healthier alternatives, may not be much better.
Artificial sweeteners in diet sodas can cause inflammation and disrupt the gut’s healthy bacteria, she explained. “They can affect the microbiome and increase inflammation. Water remains the best choice for hydration.”
Archbald-Pannone also emphasized the importance of getting nutrients from food, not supplements. A healthy diet, regular exercise, and strong social connections are all controllable lifestyle factors that contribute to healthy aging, she said — unlike genetics, which can’t be changed.
“There’s no magic food or miracle diet,” she said. “It’s about balance. A good diet includes fruits, vegetables, protein, and calcium-rich foods.”
Being aware of what we consume, especially when dining out, is key. She noted that many people drink more soda than they realize, particularly when servers refill glasses without asking.
“That could add up to a lot of soda in just one meal,” she said. “We should think about how to gradually cut back.”
Her advice is clear: start healthy habits early and stick to them. “It’s about moderation,” she said. “Don’t wait until you’re older. Build balanced habits now for a healthier life later.”
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