NOTE
🇬🇧 English (AI-translated). Original in Thai: 🇹🇭 อ่านภาษาไทย
Speaker: Dr. Nattapan Supaka
Director of the Office of Policy, Strategy, and Innovation, Thai Health Promotion Foundation (ThaiHealth)
Event: Techsauce Healthspan Festival 2026
Health Status of Thai People
- The average life expectancy of Thai people is 75.6 years, but healthy life expectancy (healthspan) is only 68-70 years. Thais have to live with illness or incomplete health for about 6-10 years.
- Thai men have an average life expectancy of 71.8 years, but a healthy lifespan of only 66.2 years (living with illness for about 5-6 years).
- Thai women have an average life expectancy of nearly 80 years, but a healthy lifespan of about 70 years (living with illness for nearly 10 years).
- The 20-year National Strategy aims to increase the average life expectancy of Thai people to 85 years and increase the healthspan from 68 years.
Major Health Issues Causing the Loss of 20.5 Million Years
- NCDs (Non-Communicable Diseases): Heart disease, stroke, diabetes, high blood pressure, cancer - killing 44 people per hour.
- Mental Health: Leads to incomplete health, with suicide affecting tens of thousands of people annually.
- Accidents: 60 deaths per day (365 dangerous days) due to negligence and non-compliance with traffic rules.
Data from Health Screenings of 40,000 People
- Diabetes: 6.5 million people | Hypertension: 17 million people | Obesity: 27 million people | Metabolic syndrome: 17 million people.
- 2.3 million people have all 4 risk factors, which will accelerate the onset of NCDs.
- 43% of diabetic patients control their blood sugar well, but 27% are unaware they have diabetes.
- Half of those with hypertension are unaware. Early health screening helps detect diseases quickly and control them.
Behavioral Risk Factors
- Obesity: 27 million people | Sedentary lifestyle: 25 million people (half the country).
- Thai people consume double the standard amount of sodium (3,600 mg compared to the standard 2,000 mg).
- These behaviors lead to abnormal blood profiles, which then develop into chronic diseases.
Social Determinants of Health
- 100% of good health comes from: Socio-economics 40% | Behavior 30% | Healthcare system 20% | Environment 10%.
- Economic disparity significantly affects health - the wealthy can access good food, while the poor face limitations.
- The environment (PM2.5 dust, running spaces) and digital divide also have an impact.
4 Dimensions of Health Management
Physical (4 items):
- Consume low-sodium, low-sugar food, and drink enough water.
- Walk 7,000 steps a day or exercise for more than 150 minutes/week.
- Sleep soundly.
- Check health metrics regularly.
Mental (4 items):
- Have “me time.”
- Frequently check your own mood to see if you are too stressed or anxious.
- Have a Work-Life Balance.
- Praise yourself when achieving tasks (Quick Win).
Wisdom (4 items):
- Distinguish between real and fake news, including AI.
- Have life goals.
- Keep updated with new knowledge (Learning).
- Have a volunteer spirit to help others.
Social (4 items):
- Have a Buddy or someone to talk to about anything.
- Have an activity where you can unplug for half an hour without work.
- Have a community or group with shared interests.
- Participate in various activities.
Behavioral Change Strategy: Reduce, Refrain, Start, Mind, Quit
Reduce:
- Sodium, sugar, fat, alcohol.
- Screen time.
- Air pollution/dust.
Refrain:
- Sleeping late (Sleep).
- Bad environments.
Start:
- Eat more fruits and vegetables.
- Exercise regularly.
Mind:
- Drive mindfully, do not drink and drive.
- Get enough sleep before driving.
Quit:
- All types of illicit drugs.
- Cigarettes and e-cigarettes (e-cigarettes are dangerous due to very high nicotine content).
Suggestions
- Start today, no need to go cold turkey, gradually reduce bad behaviors.
- Start with the next meal - add vegetables, reduce sugar, reduce sodium.
- Invite people around you to join. Resolving health issues requires collective social action.
- Do the 4-Dimensional Health Checklist once a week to track how many items you can achieve.
- The 6 pillars of Lifespan/Longevity: Sleep, exercise, nutrition, stress management, social relationships, and avoiding toxins.