Quick-fix health improvement methods are often appealing but lack sustainability. Real change comes from consistent daily choices, whether regular exercise or careful consideration of what you put on your plate.

Nutrition expert Melanie Murphy Richter asserts that healthy aging does not come from extreme or short-term measures.

"It is shaped by daily habits that reduce metabolic stress and inflammatory pressure over time," she states. According to her, a diet prioritizing plants, limiting processed foods, supporting gut health, and balancing protein creates an internal environment that enhances the body's resilience, adaptability, and healthy lifespan.

This means that alongside what you need to add, there are habits you should reduce or eliminate entirely. Murphy Richter has identified 5 eating habits that may be accelerating the aging process and offers advice to help you feel your healthiest now and in the future.

Regularly consuming too much sugar and refined carbohydrates

"Frequent blood sugar spikes cause continuous stress on the body," Richter says. Over time, this contributes to insulin resistance, inflammation, and oxidative stress — all closely linked to accelerated biological aging, cardiovascular diseases, and cognitive decline.

The key phrase here is "excessive consumption." Richter does not advise discarding all sugary or non-whole grain carbohydrates from your pantry. Instead, consider unrefined alternatives as often as possible.

If you enjoy white pasta, try not to eat it every day and replace some servings with unrefined options. "A diet emphasizing fiber-rich plants, healthy fats, and balanced meals will help maintain stable glucose levels, reducing long-term metabolic stress," she adds.

Ultra-processed foods tend to crowd out the nutrients the body needs for healthy aging. Photo: Bao Bao

Over-reliance on ultra-processed foods (UPFs)

Processed foods are difficult to avoid completely, but reducing ultra-processed foods (UPFs) — such as industrially processed meats, sugary cereals, soft drinks, and high-sodium ready meals — is essential.

"Ultra-processed foods tend to crowd out the nutrients the body needs for healthy aging," Richter explains. Many contain inflammatory fats, refined carbohydrates, and additives that can disrupt gut health and metabolic function over time.

Instead, prioritize meals made from whole foods. Longevity-supporting diets are primarily built around whole, minimally processed foods to nourish both cells and the gut microbiome.

Maintaining excessively high animal protein intake for decades

The link between colorectal cancer and red and processed meats is well-established, but many people have not connected this with the concept of longevity.

"Diets overly skewed towards animal protein — especially with low plant intake — are associated with strong activation of biological pathways leading to cellular aging," Richter states, adding that a more plant-forward approach, combined with age-appropriate animal protein intake, will improve metabolic health and extend lifespan.

Ignoring gut health until problems arise

"Gut health affects more than just digestion," Richter says. It plays a pivotal role in immune function, inflammation control, metabolism, and even brain health. When the gut is neglected for years, it can silently accelerate aging across multiple body systems.

Therefore, alongside cutting out harmful foods, it is equally important to incorporate a variety of foods to keep your digestive system in optimal condition. A diet rich in diverse fibers, fermented foods, and consistent eating times will help support a resilient microbiome over time.

Inadequate nutrition and prolonged metabolic stress

Murphy Richter's final point emphasizes the importance of consistency and not being overly strict with oneself. When you focus too much on restriction, it can age the body as quickly as overeating.

"Prolonged restrictive eating, frequently skipping meals, or inconsistent nourishment can cause chronic stress on the body. This negatively impacts hormones, muscle maintenance, and metabolic flexibility," she explains.

Healthy aging is better supported by adequate and consistent nutrition that meets the body's needs while maintaining metabolic resilience. For example, muscle is an energy-intensive tissue. To preserve muscle mass in old age to protect the skeleton, control blood sugar, and support metabolic health, we need to nourish it with an appropriate diet and exercise.

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