Reducing Sugar May Slow Aging and Boost Mental Health, Study Shows

A study from researchers at the University of California, San Francisco (UCSF) reveals that high consumption of added sugar may speed up biological aging. Using an “epigenetic clock” - a scientific tool that measures cellular age based on genetic changes- researchers found that people who consume less added sugar tend to appear biologically younger.

Published in JAMA Network Open, the study focused on middle-aged women and examined the link between added sugar intake and biological aging. Remarkably, just a 10-gram daily reduction in added sugar was associated with a biological age decrease of approximately 2.4 months. Even in otherwise healthy diets, each extra gram of added sugar was linked to an increase in biological age.

Beyond cellular aging, reducing sugar has noticeable day-to-day benefits. In the first few days of sugar reduction, many people report withdrawal symptoms like headaches and intense sugar cravings. However, within about a week, blood sugar levels begin to stabilize, and the body starts using fat for energy. Improvements such as better sleep, clearer skin, and increased energy are commonly reported.

After about a month without added sugar, the body adjusts to this new lifestyle, and the risk of heart disease, diabetes, and obesity begins to drop. Experts recommend reducing sugar intake gradually, reading food labels carefully, and replacing sugary snacks with natural sources like fresh fruit.

The benefits go beyond physical health. Cutting out sugar may also lead to improved emotional stability and cognitive function. Studies suggest that added sugar stimulates the brain’s reward system much like addictive substances- giving a quick boost but leading to crashes, irritability, and mood swings over time.

Once sugar is removed from the regular diet, brain activity becomes more balanced, and people often report better concentration, mental clarity, and emotional regulation. Some researchers even believe that lowering sugar intake can help reduce symptoms of depression and anxiety, making this change not just a health upgrade, but a mental wellness advantage.