Health experts recommend eight drinks for healthy aging and warn of alcohol’s brain damage

Dietitians Adiana Castro, founder of Compass Nutrition, and Shelley Balls of Flawless Bloom advise that certain beverages can support healthy aging. They highlight natural kefir – recommending a gradual increase to 110‑225 ml per day – for its diverse live cultures that aid gut health, immunity and mental well‑being. They also suggest drinking 3‑4 cups of bone broth each week, noting its collagen, amino acids and minerals such as calcium, magnesium and zinc that help maintain bone and gut barrier function. The experts name several other drinks that fit a balanced diet for older adults.

Separate research shows that any level of alcohol consumption is associated with reduced brain gray‑matter volume and thinner cortical regions, raising the risk of dementia. A 2022 study of more than 25,000 participants found weekly heavy drinkers (seven or more drinks) had smaller overall brain volume than lighter drinkers. A 2024 systematic review of 27 neuroimaging studies confirmed the link even at low‑to‑moderate intake. Importantly, the brain can recover after alcohol cessation, though the speed and extent of recovery depend on the prior amount and duration of drinking.