More than six million Americans are currently living with Alzheimer’s disease or related dementias—a number expected to double by 2060. While aging is a major factor, lifestyle choices, including diet, play a significant role in brain health.
Dr. Saurabh Sethi, a California-based gastroenterologist, warns that certain popular beverages may contribute to cognitive decline. Here are three drinks he says could increase the risk of Alzheimer’s.
1. Diet Soda: A Hidden Danger to Brain Health
Many people choose diet soda as a low-calorie alternative, but it may not be as healthy as it seems. According to Dr. Sethi, artificial sweeteners like aspartame, commonly found in diet sodas, can negatively impact gut bacteria. Since the gut and brain are closely connected, this disruption could influence brain function.
Research has shown that artificial sweeteners harm gut bacteria, leading to inflammation that may affect blood flow to the brain. A study from Florida State University found that aspartame consumption was linked to memory and learning deficits in mice. Additionally, people who drink at least one artificially sweetened beverage per day have been found to be 2.9 times more likely to develop dementia.
In 2024, the World Health Organization (WHO) classified aspartame as “possibly carcinogenic to humans,” though industry experts have contested the claim.
2. Alcohol: A Well-Known Risk for Brain Function
It’s no surprise that alcohol can have harmful effects on the body, but its impact on brain health is particularly concerning. Studies suggest that even moderate alcohol consumption increases the risk of over 60 diseases, including neurodegenerative conditions like Alzheimer’s.
“Alcohol disrupts gut bacteria and liver function while also impairing sleep, which is crucial for brain health,” Dr. Sethi explains.
A Harvard Medical School study found that individuals who sleep fewer than five hours per night are twice as likely to develop dementia compared to those who get six to eight hours. While alcohol may initially make people feel drowsy, it disrupts deep sleep—also known as slow-wave sleep (SWS)—which is essential for memory consolidation and overall brain function.
Research indicates that losing just 1% of slow-wave sleep annually increases dementia risk by 27%. Additionally, alcohol contributes to obesity, which is linked to chronic inflammation and cognitive decline.
Dr. Arjun Masurkar, a cognitive neurologist at NYU Langone Health, advises limiting alcohol intake to no more than one drink per day, and ideally, avoiding it altogether.
3. Sports Drinks: High Sugar, High Risk
Sports drinks may seem like a healthy option, especially for athletes, but Dr. Sethi warns that their high sugar content can be harmful. These beverages often lack fiber, leading to rapid sugar absorption, blood sugar spikes, and increased insulin resistance—factors that heighten Alzheimer’s risk.
Diabetes is a well-known risk factor for Alzheimer’s since high blood sugar damages brain blood vessels and triggers inflammation. Obesity, which is often linked to excessive sugar intake, further compounds this risk.
Studies have shown that excessive sugar consumption can lead to glucose buildup in key areas of the brain associated with Alzheimer’s disease. Cutting back on sugary drinks like sports beverages can help protect long-term brain health.
Protecting Your Brain Through Better Choices
With Alzheimer’s cases on the rise, being mindful of what you drink is just as important as what you eat. Limiting diet sodas, alcohol, and sugary sports drinks can reduce the risk of cognitive decline and support overall brain function. Making healthier beverage choices today could help preserve memory and mental clarity in the future.
About The Author
