Lowering the risks based on highlights from the systematic analysis of the global burden of 369 diseases and injuries in 204 countries and territories between 1990–2019.

This story does not include health advice. It is for information, inspiration, and awareness purposes.

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Aging is a silent countdown, making us lose a few bodily resources daily. Our bodies are constantly dealing with internal and external challenges. Apart from diagnosing and treating health conditions in a timely manner, the best approach to increasing health span and lifespan is mitigating risk factors proactively, as I highlighted its importance in a previous article titled Checking 9 Essential Biomarkers Might Lower Cardiometabolic Disorder Risks.

Reviewing the longevity, aging, and disease development literature over the last forty years, I noticed that scientists have discovered some reasons why we age fast. For example, our telomeres, the caps on our DNA, get shorter with constant replication. We can’t stop that. Many risk factors can make us age faster. The key is to learn to slow aging by removing offenders.

The most significant factor for aging is our genes and intricate cellular processes. We can’t change them entirely yet. But we have the power in how our bodies operate by making wise choices about what we do and how we approach life. By knowing the risk factors, we can steer through the aging process with informed choices, live purposefully, and age gracefully.

My story transcends cosmetics, botox, supplements, or quick fixes. Instead, I focus on the essential elements that expedite the aging process, aiming to strengthen healthspan and lifespan naturally and enduringly.

In this story, first, I provide a high-level overview of a comprehensive study that analyzed health metrics across 369 diseases and injuries, covering different demographics and countries worldwide. Then, I introduce eight risk factors affecting healthspan and lifespan. Addressing them promptly might enhance our health, slow the aging process, and help us age gracefully.

Insights from the Global Burden of Diseases, Injuries, and Risk Factors Study

The Global Burden of Diseases, Injuries, and Risk Factors Study (GBD) conducted a comprehensive and systematic scientific evaluation of published, publicly available, and contributed data. This evaluation encompasses the incidence, prevalence, and mortality rates for a complete and distinct range of diseases and injuries.

The GBD study was published in the Lancet in 2020. The study provides estimates for various health metrics across 369 diseases and injuries, covering different demographics and 204 countries worldwide.

Data sources include censuses, surveys, registries, and satellite imaging. The study calculates death rates, years of life lost (YLLs), years lived with disability (YLDs), and disability-adjusted life years (DALYs).

Techniques like Bayesian meta-regression modeling ensure consistency among estimates. Results are interpreted in the context of socio-demographic factors, and uncertainty intervals are generated to account for variability in the data.

The findings indicate a positive trend in global health over the last 30 years, with age-standardized DALY rates showing improvement. While the absolute number of DALYs has remained stable, the decline in DALY rates has accelerated since 2010, particularly in age groups under 50.

Infectious diseases like lower respiratory infections and malaria remain prominent causes of DALYs in children under 10. Injuries, including road accidents and self-harm, rank high among adolescents.

Ischaemic heart disease and stroke are leading causes of DALYs in older age groups. A noticeable shift towards non-communicable diseases and injuries contributes more to the overall disease burden, especially in 11 countries.

As I documented before, non-communicable diseases (NCDs) are medical conditions that are not caused by infectious agents and cannot be transmitted from person to person. Instead, they typically develop over time due to factors such as genetic predisposition, lifestyle choices, environmental exposures, and underlying metabolic or physiological abnormalities.

Common examples of NCDs include cardiovascular diseases, cancer, diabetes, chronic respiratory diseases, and mental health disorders. Unlike communicable diseases, NCDs are often chronic in nature and may require long-term management and care.

For example, in 2019, ischaemic heart disease and stroke were the top-ranked causes of DALYs in both the 50–74-year and 75-years-and-older age groups. You can read the details from this public access link.

An Overview of 8 Risk Factors Accelerating the Aging Process

In this section, I classify numerous risks gleaned from decades of research encompassing the literature on longevity, aging, and major diseases into eight categories.

This classification is based on extensive research spanning several hundred pages of my research manuscripts. I wrote hundreds of articles, which can be accessed in my personal publication, EUPHORIA.

To maintain a reasonable length for this story, I have omitted specific scientific sources. My previous 100+ articles in lists covering these topics provide links to credible sources for interested readers.

Risk 1: Poor Dietary Choices and Dehydration

Our food serves as fuel and building blocks for our bodies. A diet high in processed foods, sugars, and unhealthy fats disrupts internal balance and hasten aging.

Conversely, inadequate nutrition, including micronutrients, protein, and healthy fat deficiencies, can accelerate aging and affect muscle, bone, and joint health.

Intermittent fasting, time-restricting eating windows, and occasional long-term fasting, based on my experience, can facilitate metabolic cleansing and activate self-healing mechanisms like autophagy and mitophagy, potentially enhancing lifespan.

Dehydration poses another challenge. Insufficient water intake can expedite skin aging and impair brain function. Thus, maintaining a nutritious diet and adequate hydration supports overall bodily health, mitigating premature aging.

Risk 2: Sedentary Life, Overexercising, Poor Posture

Our bodies thrive on movement. Prolonged periods of inactivity can disrupt their natural functions. Regular exercise is not only essential for physical fitness but also crucial for overall health and longevity.

However, striking the right balance is key. Overexercising can strain our bodies, accelerating the aging process and causing fatigue in our joints and muscles. In a previous story titled ‘Why Exercise Can Lengthen or Shorten Lifespan and How to Find the Sweet Spot,’ I explored this concept in detail.

Additionally, poor posture, whether sitting or standing, may seem inconsequential, but it quietly contributes to muscular issues and decreased mobility, hastening the aging process.

Risk 3: Drugs, Smoking, and Excessive Alcohol Consumption

Smoking accelerates aging, leaving distinct marks on the skin and impairing lung function while also increasing the risk of age-related diseases.

Similarly, excessive alcohol consumption not only harms the liver but also triggers inflammation, hastening the aging process.

Moreover, drug abuse compounds these issues, posing significant health risks and accelerating the aging process.

The presence of harmful substances in the body, especially in the brain, can lead to numerous physical and mental health complications.

Risk 4: Oxidative Stress, Chronic Inflammation, and Glycation

There are three major players in making us age faster. First up is prolonged stress. It affects us at a genetic level. Stress is like a never-ending storm inside us, releasing hormones, primarily cortisol, that mess up the very foundations of our body.

This storm gradually wears away our vitality, leaving signs of aging way earlier than expected. Then, there is chronic inflammation linked with being overweight and having long-lasting illnesses. It’s like a slow burn that quietly speeds up aging, making us more likely to get diseases related to getting older. Understanding and tackling these hidden forces is like building stronger walls to hold back the march of time.

Lastly, glycation damages proteins and DNA, contributing to the aging process. Glycation is a process where sugars bind to proteins or fats without enzyme control, forming advanced glycation end products (AGEs).

Over time, AGEs can lead to damage, inflammation, and oxidative stress, contributing to age-related diseases and tissue aging. High-sugar diets can increase glycation. I wrote a detailed article titled How to Deal with AGEs in the Aging Context.

Risk 5: Inadequate Sleep and Lack of Rest

Sleep serves as the body’s meticulous repair shop, where it undergoes rejuvenation and restoration. However, insufficient or poor-quality sleep poses significant health risks.

Beyond impairing cognitive function, inadequate sleep weakens the immune system, rendering individuals more susceptible to illnesses. Moreover, chronic sleep deprivation silently accelerates the aging process, manifesting as fatigue and vulnerability.

Recognizing the pivotal role of rejuvenation emphasizes the importance of prioritizing both adequate sleep and restorative rest. This allows the body to replenish and revitalize for optimal health and well-being.

Risk 6: Risk of Excessive Sun Exposure

Our skin, crucial as a protective shield, bears the brunt of excessive sunlight exposure. Ultraviolet (UV) rays emitted by the sun accelerate skin aging, leading to the development of wrinkles and increasing susceptibility to skin cancer.

While sunlight is essential for synthesizing vitamin D and enhancing mood, overexposure poses significant risks. Continuous exposure to UV rays can compromise skin integrity, heightening the risk of long-term damage and skin-related ailments.

Prioritizing sun protection measures becomes imperative to mitigate these risks and maintain skin health, underscoring the importance of mindful sun exposure practices and diligent skincare routines.

Risk 7: Injuries and Falling

Injuries, including falls, pose significant health risks and are influenced by various factors. For example, the elderly are more prone to falls due to factors like reduced balance, muscle strength, and vision. Alcohol impairs judgment and coordination, increasing the risk of falls.

Uneven surfaces, slippery floors, poor lighting, and obstacles increase the risk of falls. Chronic diseases like osteoporosis, Parkinson’s disease, and stroke can impair balance and coordination, raising the risk of falls. Certain medications, especially those affecting blood pressure or causing dizziness, increase the likelihood of falls.

Lack of exercise weakens muscles and reduces flexibility, making individuals more susceptible to falls. Vision problems, such as cataracts or glaucoma, can impair depth perception and balance, leading to falls. Improper footwear, including loose or slippery shoes, can contribute to falls, especially on uneven surfaces.

Prevention strategies address these factors through exercises to improve strength and balance, home modifications to reduce hazards, medication management, regular vision check-ups, and wearing appropriate footwear.

Risk 8: Genetics and Other Uncontrollable Factors

I live this section to the end as these factors are mainly beyond our control. While genetics play a central role in aging, specific genetic conditions or predispositions can accelerate the process, influencing its pace.

Epigenetics, conversely, incorporates environmental and lifestyle factors as crucial elements akin to unseen conductors. These factors orchestrate a chemical interplay with our genetic code, influencing how our genes manifest themselves in the intricate performance of aging.

Understanding this interplay between genetics and epigenetics reveals our capacity to shape the narrative of aging. While genetics provide the foundational script, our choices ultimately determine the trajectory of our aging journey with grace. Checking genetic Polymorphisms or Mutations can help us create epigenetic effects.

Apart from genetics, uncontrollable risk factors for health conditions encompass age-related susceptibility to diseases like cardiovascular conditions and cancer.

Biological differences between genders influence vulnerability; men face higher heart disease risks, while women are more prone to osteoporosis.

Ethnicity and race impact predispositions; African Americans are vulnerable to hypertension, and Northern Europeans face risks like cystic fibrosis. Family history, including shared environmental factors, contributes to diseases like diabetes. Previous medical issues heighten the risk of recurrence.

Socioeconomic status affects health outcomes, with lower status hindering access to care and resources. Environmental exposures, including pollutants and toxins, pose health risks, as does geographic location, influencing disease prevalence and healthcare access.

Conclusions and Takeaways

Aging is a blend of genetic and environmental factors, shaping a unique path for each person. While some aspects are beyond our control, we hold significant sway over how we age.

Recognizing this empowers us to live with purpose and intention. Cultivating healthy lifestyle habits — such as balanced nutrition, regular exercise, restorative sleep, stress management, leisure, and social connections — creates a foundation for graceful aging.

Harmonizing these elements allows us to navigate the aging process with vitality and dignity. Aging gracefully isn’t about defying age but embracing it with vitality and grace, with each choice contributing to our well-being.

One of the crucial points for healthspan and lifespan is to prevent cognitive decline and impairment. Aging itself and other factors I discussed in this article cause it. Shrinkage of the brain volume is a major risk factor for cognitive and mental health issues. Here is How to Slow Down Subjective and Objective Cognitive Decline.

While genetics play a crucial role, the empowering truth is that we can counteract the effects of many factors and decelerate the aging process. Our choices and actions hold the key, steering us towards a journey of a healthier life and graceful aging.

Here are some practical tips based on my experience and reviews of the longevity literature.

Consume essential nutrients from whole foods. Avoid processed foods, overeating, and undereating. Try time-restricted eating, fast-mimicking diets, or long-term fasting if you don’t have underlying health conditions.

Move your body regularly and joyfully. Strike a balance between being sedentary and overexerting yourself. We need both strength training and cardio workouts. Increase Vo2Max capacity, improve heart rate variability, and enhance BDNF and NGF.

Avoid addiction and unhealthy habits. Don’t smoke; refrain from excessive alcohol use and recreational drugs. Lower stimulants like caffeine or sugary drinks and replace them with cold showers and joyful activities like dancing, laughter yoga, martial arts, calisthenics, trampoline, dry saunas, uplifting music, reading, expressive writing, and mind-body exercises.

Manage stress and find healthy ways to cope. Remember to slow down and have fun along the way. Live mindfully, work in a flow state, and meditate daily. Get some early sunlight to get vitamin D and boost your mood.

Solve sleep issues. Get enough nightly and restorative sleep with adequate rest and recovery for healing and repairing daily damages. Optimize adenosine, melatonin, cortisol, serotonin, and GABA for refreshing sleep.

Protect yourself from environmental toxins and do natural detoxing, allowing autophagy and mitophagy. Avoid excessive sun exposure, toxins, and pathogens. Prevent chronic inflammation and dyslipidemia.

Improve your relationships, enhance social connections, and make mindful lifestyle choices. Your choices can shape your aging process.

Get regular health checkups and get your conditions treated timely.

Thank you for reading my perspectives. I wish you a healthy and happy life.

If you found this story helpful, you may also check out my other articles on NewsBreak. As a postdoctoral researcher and executive consultant, I write about important life lessons based on my decades of research and experience in cognitive, metabolic, and mental health.