A groundbreaking study recently published by the American Heart Association in the Journal Circulation titled “Heart Disease and Stroke Statistics 2023 Update” has highlighted 20 crucial ways to decrease the risk of premature death. This comprehensive 180-page report delves deep into the leading risk factors that contribute to reduced life expectancy. In this article, we will discuss these key findings and offer actionable steps to improve your health and well-being.
1. Quit Smoking to Extend Your Life
The number one risk factor for losing life years is smoking. Whether you smoke cigarettes, vape, or use cannabis, quitting smoking is essential for improving your health and increasing your life expectancy.
2. Manage High Blood Pressure
High blood pressure is the second leading cause of reduced life years. It significantly increases the risk of stroke, heart attack, and erectile dysfunction. To lower your blood pressure, focus on improving your sleep, maintaining a healthy circadian rhythm, increasing vitamin D levels, and engaging in regular exercise.
3. Lose Excess Body Fat
Carrying excess body fat can lead to a poor quality of life and various health problems. Prioritize protein intake, resistance training, and Zone 2 training to help you lose weight and improve metabolic health.
4. Control Blood Glucose Levels
Elevated fasting glucose levels and impaired metabolic health are major contributors to premature death. To lower your glucose levels, minimize consumption of processed foods, eat within an 8-hour window, and prioritize protein-rich meals. Mindful chewing can also help balance metabolic health by activating gut hormones responsible for regulating blood sugar.
5. Avoid Illicit Drug Use
The fifth leading cause of premature death is illicit drug use, including opioids, methamphetamines, cocaine, and heroin. These substances can severely impact your mental wellness, cognitive function, and overall vitality.
6. Limit Alcohol Consumption
Excessive alcohol consumption can compromise your sleep quality, increase blood pressure, and contribute to weight gain. Alcohol is also high in empty calories, leading to increased belly fat and metabolic issues.
7. Monitor LDL Cholesterol Levels
While LDL cholesterol is important, it ranks lower on the list of risk factors compared to others like smoking, high blood pressure, and elevated glucose levels. Focus on improving overall metabolic health rather than solely relying on lowering cholesterol levels.
Global Risk Factors
When considering global risk factors, high fasting glucose levels emerge as the number one risk factor for premature death worldwide. Excess body fat and smoking rank second and third, respectively. Iron deficiency, high blood pressure, alcohol use, exposure to ambient particulate matter, drug use, and kidney dysfunction also contribute to reduced life expectancy globally.
Conclusion
Improving your health and extending your life doesn’t have to be complicated. By focusing on quitting smoking, managing blood pressure, losing excess body fat, controlling blood glucose levels, and avoiding illicit drugs and excessive alcohol consumption, you can significantly reduce your risk of premature death. These are achievable goals that can have a profound impact on your overall health and well-being.
It’s time to prioritize exercise, eat real food, and make lifestyle changes that support metabolic health. By following these guidelines based on the latest research from the American Heart Association, you can take proactive steps to enhance your quality of life and enjoy a longer, healthier lifespan.