Living Longer, Living Healthier

By Naeem Mustafa, Pharmacist | PharmaServePK

People around the world are living longer than ever. But a longer life only matters if those extra years are healthy ones. The WorldHealth Organization's latest Global Health Estimates show good news and a warning at the same time.

As a pharmacist with 25 years in the pharmaceutical field, I want to explain what the numbers mean for you and your family, and what you can do about them.

Live Long

Global Life Expectancy Is Back Near Pre-Pandemic Levels

According to WHO's latest Global Health Estimates, global life expectancy reached   73.3 years in 2023 That is almost back to where it stood before the COVID-19 pandemic.

The pandemic erased years of progress, so the recovery shows what vaccines, better access to care, and public health work can achieve.

But the bigger story is not how long we live. It is how we live, and what is actually threatening our health today. The biggest health challenges are changing, and our habits need to change with them.

The Biggest Health Threats Today

WHO's estimates point to four major   concerns.

1. Heart Disease Remains the World's Leading Killer

Heart disease is still the number one cause of death worldwide. It includes heart attacks, strokes, and related conditions. Most cases are linked to risk factors we can control: high blood pressure, high cholesterol, smoking, poor diet, inactivity, and diabetes.

In my years of pharmacy work, I have seen many people discover their blood pressure or cholesterol problem only after a serious event. These conditions often have no symptoms, so regular checks matter.

 

2. Diabetes Is Causing More Deaths in Many Regions

Diabetes is now causing more deaths in many parts of the world. Type 2  diabetes is closely tied to modern lifestyles: processed foods, sugary drinks, long hours of sitting, and weight gain. Left uncontrolled , diabetes damages the heart, kidneys, eyes, and nerves.

The encouraging part is that Type 2 diabetes can often be prevented or delayed through healthier eating, regular movement, and weight management. For people already diagnosed, taking medicines correctly and monitoring blood sugar can prevent serious complications.

3. Dementia Deaths Have Tripled Since 2000

Dementia deaths have tripled since 2000. Part of this is simple: as more people live into their 70s, 80s, and beyond, more people develop age-related brain conditions. It also means families and health systems face growing pressure to provide care and support.

Research suggests that what protects the heart often protects the brain too. Controlling blood pressure, staying active, avoiding tobacco, sleeping well, and staying socially connected all support brain health.

4.Anxiety and Depression Are Adding Years Lived in Poor Health

Mental health conditions such as anxiety and depression are contributing to more years lived in poor health. This does not always show up in death statistics, but it affects daily life, work, relationships, and physical health. Mental health problems are real health conditions, and they deserve the same attention as any physical illness.

74% of Deaths Come  From Non communicable Diseases

One of the most important numbers in the WHO report is this: 74% of deaths worldwide are caused by Non communicable diseases (NCDs)

These include:

Heart disease

Cancer

Diabetes

Chronic lung disease

Unlike infections, NCDs do not spread from person to person. They develop slowly over years, shaped by diet, activity, tobacco use, alcohol, air pollution, stress, and genetics. Many of them can be prevented or delayed with daily choices, and that is the hopeful part of this report.

What Can Help? Six Practical Habits for a Healthier Life

You do not need an expensive program. These six habits are simple, proven, and available to almost everyone.

1. Eat a Balanced Diet

Fill your plate with vegetables, fruits, whole grains, pulses, and lean protein. Reduce salt, sugar, fried foods, and processed snacks. In South Asia, where tea with sugar, fried snacks, and refined flour are everyday habits, small changes make a big difference. Try walking past the second cup of sweet tea, adding a salad to lunch, or choosing roti made from whole wheat flour.

2. Move Your Body Regularly

Adults generally benefit from at least 150 minutes of moderate activity per week, such as brisk walking. That is about 20 to 30 minutes a day. Take the stairs, walk after dinner, or play with your children. Regular movement helps your heart, blood sugar, weight, mood, and brain.

3. Avoid Tobacco

Tobacco in any form, whether cigarettes, shisha, chewing tobacco, or gutka, raises the risk of heart disease, cancer, and lung disease. If you smoke, quitting is the single best thing you can do for your health at any age. Talk to your doctor or pharmacist about support and quit-smoking aids.

4. Protect Your Sleep

Most adults need 7 to 9 hours of good sleep. Poor sleep is linked to high blood pressure, weight gain, diabetes, weak immunity, and depression. Keep a regular sleep schedule, limit screens before bed, and avoid heavy meals and caffeine late in the evening.

5. Get Regular Health Checks

Many serious conditions are silent in the early stages. Simple checks such as blood pressure, blood sugar, cholesterol, and body weight can catch problems early, when they are easiest to treat. If you are over 40, or have a family history of heart disease or diabetes, make checkups a yearly habit.

 6. Ask for Help When Your Mental Health Is Struggling

Feeling anxious, hopeless, or constantly exhausted is not weakness. If these feelings last for weeks or interfere with daily life, speak to a doctor, a counselor, or someone you trust. Early support leads to better recovery.

The Pharmacist's Perspective: Medicines Matter Too

Lifestyle is the foundation, but for many people medicines are also part of staying healthy. Here is what I tell my patients:

Take medicines exactly as prescribed.

Stopping blood pressure, diabetes, or cholesterol medicines because you "feel fine" is a common and dangerous mistake.

Never self-medicate with antibiotics or steroids.

Misuse causes resistance and harm.

Tell your doctor and pharmacist everything you take, including herbal products and supplements, to avoid harmful interactions.

Store medicines properly  and check expiry dates.

Ask questions.

 Your pharmacist is one of the most accessible healthcare professionals you have.

Why This Matters for Pakistan and South Asia

The global trends in WHO's  report are visible in our own communities. Rising diabetes, high blood pressure, heart disease, and stress are familiar in families across Pakistan. Busy lifestyles, limited exercise, a diet heavy in oil and sugar, and delayed visits to the doctor all play a part. The solution begins at home: cook healthier meals, walk together as a family, and make checkups a normal habit rather than an emergency response.

Add Healthy Years to Your Life, Not Just Years

WHO's estimates tell us that humanity is living longer, with global life expectancy at 73.3 years. But heart disease, diabetes, dementia, and mental health conditions show that our health challenges are changing. The goal is no longer only to live longer. It is to make those extra years **healthier, more active, and more independent.

Start with one small step today. Take a 20-minute walk, drink water instead of a sugary drink, book that blood pressure check, or call a friend if you are struggling. Small, consistent habits build a healthier future.

Stay healthy, stay informed, and keep following  PharmaServePK  for more trusted pharmacy and health guidance.

Source: WHO: New WHO estimates show changing global health landscape](https://www.who.int/news/item/02-10-2026-new-who-estimates-show-changing-global-health-landscape)

Medical disclaimer: This article is for general education only and is not a substitute for professional medical advice. Please consult your doctor or pharmacist about your own health.