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Image: Olga Miltsova/Getty ImagesFor many, the idea of living to 100 may seem like a distant dream. However, for the 101,000 centenarians alive in 2024, this milestone is a reality, likely achieved through years of healthy choices, such as avoiding harmful foods and habits, to prolong their lives. According to Dr. Michaela Robbins, a nurse practitioner, the beverages we consume are just as important as the foods we eat in determining the quality and length of our lives.
“Certain beverages not only hydrate our bodies but also deliver essential nutrients like bioactive compounds, electrolytes, and antioxidants, while eliminating harmful substances,” she explains. “Antioxidants, for instance, help neutralize free radicals, reduce inflammation—a major factor in aging—and promote long-term well-being.” The connection between drinks and longevity is more significant than many realize. That’s why we consulted longevity experts to identify which beverages can help us live longer, healthier, and more fulfilling lives.
How Are Beverages Connected to Longevity?
“Longevity isn’t just about extending life; it’s about enhancing the quality of those extra years—focusing on a longer health span,” says Dr. Erin Barrett, senior director of product innovation and scientific affairs at Shaklee. “Proper hydration is essential for cellular health, organ function (particularly the kidneys), nutrient uptake, and sustaining energy levels.”
Antioxidants are the most critical factor in beverages that promote healthy aging. These compounds can lower the risk of chronic illnesses, enhance brain and eye health, and even boost mental well-being. When shopping for drinks, prioritize products with these beneficial properties and ingredients.
5 Beverages That Can Help You Reach 100
1. Mixed Berry Smoothies
Berry smoothies—particularly those crafted with blueberries, raspberries, and strawberries—are rich in anti-inflammatory properties that support healthy aging. “These berries are loaded with antioxidants that fight free radicals and decrease oxidative stress, crucial for preserving cellular health,” says Dr. Barrett. Similarly, Dr. Robbins advises starting your morning with a berry smoothie, recommending to “mix it with almond milk for bone strength and nut butter for protein, creating an ideal breakfast for longevity.”
2. Green and Black Tea
The benefits of drinking tea seem endless. Green and black teas are abundant in potent antioxidants like catechins, as noted by Dr. Barrett. “These substances help counteract free radicals and reduce oxidative stress, enhancing cellular health,” she explains. “Regularly enjoying these teas is an easy yet impactful way to boost your health span.”
3. Black Coffee
While excessive consumption of black coffee can have drawbacks, it’s more than just a morning energy boost. “Research shows that long-term coffee consumption can reduce the risk of early death by up to 30%, whether it’s caffeinated or decaf,” Dr. Robbins explains. “Coffee also activates neurotransmitters like dopamine and serotonin, which can improve mood, and happiness is associated with longer lifespans.”
4. Hydrogen-rich Water
While water is essential for hydration and overall health, certain enhanced water options offer additional benefits. Hydrogen-rich water, for instance, contains added molecular hydrogen gas, which boosts its antioxidant and anti-inflammatory effects. It also helps lower the risk of high cholesterol and supports kidney function. Though regular water is sufficient, enriched water can amplify these advantages.
5. Red Wine
It’s important to emphasize that no amount of alcohol is truly beneficial for health. In fact, abstaining from alcohol is the surest way to improve well-being. However, for those who choose to drink, red wine is the healthiest option. “When enjoyed in moderation, red wine provides resveratrol, a powerful antioxidant linked to various health benefits,” Dr. Barrett explains. “Resveratrol is celebrated for its anti-inflammatory effects and potential to enhance heart health, making it a valuable component of a diet focused on improving quality of life.”
