A top neurologist says there are three worst drinks for brain health. Nutrition impacts your brain as much as other aspects of your health, so understanding your diet is key to staying well.
“Your brain is literally built from what you put in your body,” said Dr. Jasdeep Hundal. He is the director of The Center for Memory & Healthy Aging at Hackensack Meridian Jersey Shore Univ. Medical Center. “Every bite, sip or snack can either fuel your brain or slow it down. If you want to stay sharp, focused and mentally strong for the long haul, paying attention to your diet isn’t optional; it’s essential.”
Dr. Hundal recommends following a healthy diet to maintain a sharp mind, but also steering clear of three drinks. (https://www.hackensackmeridianhealth.org/en/healthu/2025/08/26/three-worst-drinks-for-your-brain-health-according-to-neurologists) While two on the list are almost “no-brainers,” the third may shock many people. He says we should avoid diet soda, juice and wine.
On the topic of diet soda, Dr. Hundal said, “Many types of diet soda contain aspartame, which is questionable at best. Some research suggests aspartame can cause headaches, mood swings, anxiety and even cognitive issues over time… Your brain has enough to deal with without extra chemical interference.”
Juice is filled with liquid sugar that can add to inflammation, upset blood sugar and has been linked to cognitive decline. Studies have suggested that high amounts of added sugar may shrink the areas of the brain responsible for memory. While fresh fruit, rich in fiber, has many benefits, “fruit juice is basically just soda without the fizz.”
But wine is often thought of as a healthy option. While older research showed red wine could lower cholesterol, newer studies paint a different picture. “Alcohol, even in small amounts, slows down brain function,” said Dr. Hundal. “You feel relaxed, but your cognitive processing, decision-making and memory take a hit.”
He pointed out the long-term toll of alcohol, saying, “Long-term, alcohol is linked to brain shrinkage, memory problems, and increased risk of dementia.”
Alcohol is a depressant that impacts the memory center of the brain. Even just a couple of drinks can make a person unable to recall an evening. Long-term, the damage can add up.
Alcohol can also reduce your brain volume as connective tissue loses water. A study found that adults aged fifty who drank either a pint of beer or a glass of wine every day for a month had a brain that appeared two years older than those who limited themselves to half a drink a day.
While common belief is that red wine can be beneficial, knowing the overall harm it does to the brain, if you drink it for health purposes, it’s better to opt for another choice.
