Can sugar intake affect the way I age?

As a geriatric neuropsychologist, I often talk with older adults and their families about how everyday choices, including sugar intake, can affect the way we age.

Aging is not only about the number of years we’ve lived, but also about how well our bodies and minds function. These conversations are about quality of life, independence and maintaining cognitive and emotional well-being as we get older.

Here are some of the most common questions I hear about sugar and aging.

Can sugar affect how we age?

Yes, sugar can affect how we age – both physically and mentally. Regularly consuming high amounts of added sugar can contribute to chronic inflammation, insulin resistance and metabolic stress.

Over time, these effects can increase the risk of conditions like type 2 diabetes, heart disease and cognitive decline. It can also make it harder for the body to recover from illness or stress.

Emerging research shows that added sugar may also influence biological aging at the cellular level. This is sometimes referred to as epigenetic age acceleration, and it’s linked to long-term health outcomes like memory loss, reduced physical resilience, and frailty.

What are some signs that sugar is affecting how my body is aging?

High intake of added sugars may contribute to subtle but meaningful changes in how your body and brain function over time.

You might begin to notice increased fatigue, especially after meals, or find it more difficult to concentrate or stay alert throughout the day. Some people report more frequent mood fluctuations, disrupted sleep, or a general sense of low energy. Others may experience more joint discomfort, digestive changes, or mental fog.

What should my sugar consumption limit be to avoid increasing my risk?

The American Heart Association (AHA) recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men, which is about six to nine teaspoons. The Dietary Guidelines for Americans (2020–2025) suggests that added sugars make up less than 10% of your total daily calories, or no more than 50 grams for someone eating 2,000 calories per day.

For older adults, especially those managing chronic health conditions, even lower levels of added sugar may be more appropriate.

If you’re curious about your sugar intake and how it might be affecting your energy, focus, or mood, write down what you eat and how you feel afterward. Pay attention to any patterns, such as fatigue, brain fog, or mood changes following high-sugar meals. This can guide more intentional decisions about what and how you eat.

Is this problem caused by natural sugars in fruits and vegetables, or mostly added sugars?

Natural sugars found in whole fruits and vegetables are not the problem.

Major geriatric and gerontology organizations all recommend fruits and vegetables as core parts of a healthy diet for older adults. These foods provide fiber, antioxidants and essential nutrients that help protect the brain, support stable blood sugar and reduce inflammation.

If you crave something sweet, consider the “smart swap” strategy: Reach for fruit paired with protein or healthy fat, like apple slices with peanut butter or yogurt with berries. These options are more filling and offer nutritional value without spiking your blood sugar.

Are there ways I can treat or lessen these symptoms once I notice them?

Yes, and this is one of the most encouraging parts of the conversation.

Reducing your intake of added sugars, eating more nutrient-dense foods, and staying physically and mentally active can make a noticeable difference in your energy, mood, sleep and focus over time.

I often suggest using a “brain health checklist” or weekly tracker. This tool helps set small, achievable goals. Examples might include:

• Drink water instead of soda three times this week
• Walk for 10 minutes after lunch for two days during the week
• Add one new vegetable to a meal
• Spend 15 minutes doing a crossword or calling a friend

Should I see a dietitian if I’m concerned that sugar is affecting how my body is aging?

Absolutely! Meeting with a dietitian is a smart and proactive step if you’re noticing changes in your energy, memory, mood or overall health. Dietitians are trained to work with older adults and can help you understand how your current eating habits, including added sugar intake, may be influencing how you feel and function.

A dietitian can help you create a personalized nutrition plan that fits your medical needs, food preferences, and lifestyle. They can also identify hidden sources of sugar in everyday foods, recommend satisfying and healthier alternatives, and offer strategies to support blood sugar control, brain health and physical well-being.