Prevention Starts Before Symptoms Appear

In recent years, I’ve explored the field of preventive health in depth. – both as a user of the CARE App and as a co-founder and CEO of CARE, a tech company specializing in prevention. Through constant communication with our doctors and medical advisors, I've gained valuable experiences and insights. It became clear to me how important it is to share this knowledge and these insights with others. This is where the key issue lies: Prevention is a topic that is gaining significant traction within the medical community, but it still doesn't get enough attention in the general population, even though the consequences of not acting can have severe long-term impacts on our health and quality of life.

Non-communicable diseases: The silent epidemic

Non-communicable diseases (NCDs), such as cardiovascular diseases, cancer, diabetes mellitus, or chronic respiratory diseases, are among the leading causes of disease-related deaths today. The risk factors and early signs develop gradually, often unnoticed, and lead to a significantly reduced quality of life for millions of people once the disease manifests.

With 4 out of 5 deaths, NCDs are now the most common cause of death in our society (Federal Statistical Office, 2022). The associated risk factors are even more widespread. As age increases, the numbers rise sharply. At the same time, NCDs are an economic burden: they account for over 80% of healthcare costs in Switzerland (Wieser, S et al., 2014) – not to mention the indirect consequences such as work absenteeism or the need for long-term care. This silent epidemic not only costs years of life but also societal resources that are needed elsewhere.

Lifestyle: The underestimated risk factor

When discussing chronic diseases today, one cannot ignore the topic of lifestyle. Lack of exercise, unhealthy eating, smoking, and excessive alcohol consumption are key drivers – especially when they begin at a young age. However, responsibility doesn't end with individual habits: risk factors like obesity, high blood pressure, or elevated cholesterol levels also play a crucial role. These risk factors often develop decades earlier and serve as warning signs that can be recognized before symptoms appear. Chronic stress, mental burdens, and poor sleep are also closely linked to the development and progression of many NCDs. Prevention, therefore, means more than just adopting healthy behaviors – it requires awareness of the complex interplay of biological, social, and behavioral factors.

Why a healthy lifestyle doesn’t make you invincible

Despite all the statistics, the topic of prevention often remains abstract – until you are personally affected or until a case in your own environment reveals the true extent of the problem.

The following example illustrates what prevention is truly about: Thomas, a 35-year-old man, athletic and regular smoker for 15 years. He feels fit, has no acute symptoms, regularly exercises, and eats a balanced diet – the typical "I’m healthy" case. But a preventive check-up paints a different picture: His LDL cholesterol level is 5.2 mmol/l, well above the target range, and his systolic blood pressure consistently measures 150 mmHg. Both of these are values that, along with smoking, increase the risk of heart attack or stroke over the long term.
On their own, these parameters might not seem dramatic. But together, they form a risk profile that should be taken seriously even in one's mid-30s. Risk assessment is essentially a matter of statistics: Doctors use so-called risk scores, validated algorithms, to better assess a person’s risk profile.

Most of these risk models, such as the SCORE2 or SCORE2-OP models (Visseren et al. 2021), are designed for individuals aged 40 and above. However, there are models that allow for preventive assessment from age 35, such as the LIFE-CVD2 model (Hageman et al. 2024). This model takes factors like geographic origin, diet, steps, blood pressure, and cholesterol levels into account and calculates the lifetime risk of dying from a cardiovascular event such as a heart attack or stroke.In the case of our 35-year-old Thomas, his lifetime risk is 36.2%. Without intervention, the estimated average life expectancy until a heart attack, stroke, or heart-related death is 74. The graph below shows the probability that this man will not die from a heart attack or stroke.

Prevention means weighing risks

Prevention focuses exactly where risks become visible – long before the body begins to feel them. In the above example, early diagnostics and targeted intervention allowed for active countermeasures: Quitting smoking and lowering blood pressure could increase increase Thomas’ life expectancy by more than nine years to around 83, according to the LIFE-CVD2 model. Model calculations suggest that a medication regimen could extend this by another two years.

There is one particularly important factor that is unfortunately not considered in the LIFE-CVD2 model: The genetically determined Lp(a) value. Thomas has an Lp(a) value of 135 nmol/l, placing him in the high-risk range, which further increases his cardiovascular risk. Given this particularly high-risk profile, an early therapy with cholesterol-lowering medications might offer him a decisive statistical advantage in the long term.

More than numbers – it’s about quality of life

Thomas’s story is a compelling example of how preventive care can make a difference, even in people who show no symptoms. It’s not just about lab values or model calculations. It’s about healthy, high-quality years of life that we can gain. Eleven additional years mean: more time with family, more summer vacations, birthdays, conversations, and memories together. Perhaps even the chance to see your grandchildren grow up.

Health is not just a matter of medicine – it’s also a matter of time. Time that you can spend with the people who are most important to you.

From data set to decision: What I’ve learned about my own health

Prevention is not abstract – it starts with your own health. When I first had my values measured through a CARE Full Body Check-up two years ago, my risk profile appeared normal. The key health markers were within the normal range, and my cardiovascular risk was low. Our medical team explained to me at the time – and scientific studies confirm – that low muscle strength and physical fitness are independently associated with an increased risk of premature mortality. My goal at that time was to improve my fitness, specifically to increase muscle mass and my VO₂max – two key factors for healthy longevity.

But two years later, my risk profile had changed. My LDL cholesterol had risen from 2.6 mmol/l to 3.6 mmol/l – a level that is already considered elevated. Other risk factors emerged: 12 years as a smoker, a family history of sudden cardiac death (grandfather), heart attack of my father at 60, increased cardiovascular risk in my mother, and regular alcohol consumption over the years. The calculation of my lifetime risk suddenly showed a value of 20.5%.

Thanks to regular testing, I detected this trend early and tried to counteract it. I optimized my diet, focusing on simple unsaturated fats and increasing fiber intake. However, the effect on my LDL cholesterol was not noticeable. After discussing with our medical team, I decided to start a low-dose statin therapy – a decision that is somewhat controversial at my age and risk profile. For me, it was a controlled experiment. Two months after starting Rosuvastatin 5 mg daily, my LDL cholesterol was back in the target range at 2.7 mmol/l.

4 kg more muscle mass through evidence-based training

What was even more striking for me was the change in my body composition. My overall body score went from 82 to 89. Over two years, I increased my muscle mass from 39.5 kg to 43.4 kg – an increase of almost 4 kg. Meanwhile, my body fat percentage remained stable at around 15%. I pursued muscle building with a structured, evidence-based training approach: I train 2-3 times a week with a full-body plan or upper/lower split.

The focus is on functional exercises like squats, deadlifts, bench press, and rows. I use the concept of “Progressive Overload” – gradually increasing the weight, repetitions, or intensity. The repetition ranges vary depending on the phase: 3-6 reps for strength, 8-20 for hypertrophy. Overall, I aim for 15-20 sets per muscle group per week. Through targeted periodization, I regularly switch between heavy and recovery training phases. This is complemented by mindful recovery and nutrition: calorie surplus, adequate protein, creatine, and 6-8 hours of sleep per night.

More endurance, more energy: The development of my VO₂max

Over the past two years, I was able to increase my VO₂max – the maximum oxygen uptake in the blood and a key marker of cardiovascular fitness – from 45 to 52 mL/kg/min. I didn’t follow a fixed training plan but instead sought out new challenges with friends.

I started with the Berlin Half Marathon, followed by the Greifenseelauf as the second milestone. Regular running in Zone 2 and intense HIIT sessions at AEME steadily improved my endurance. This year, the mountain run in Arosa added a new dimension – a combination of elevation, stamina, and fresh mountain air.

The next goal: the marathon in Valencia. Until then, the focus is on further developing Zone-2 training and targeted interval training with sprints on the track.

Micronutrients in focus: How targeted supplementation optimized my values

Another aspect of my health journey was a focused look at my micronutrient status. My folic acid and vitamin D levels were within the normal range but not yet in the optimal range. It became particularly interesting when we introduced the new Longevity Insight Test at CARE, and I had my homocysteine level and Omega-3 index measured for the first time. Both values were in the red zone.

Homocysteine is an amino acid that, in higher concentrations, is linked to an increased risk of cardiovascular diseases. Vitamins B12, B6, and folic acid play an important role in metabolizing homocysteine in the body. The Omega-3 index – a marker of the amount of Omega-3 fatty acids in the blood – is another interesting risk factor: Studies show that higher values correlate with a lower risk of heart disease and neurodegenerative diseases.

At first, I tried to optimize my values purely through diet – but without the desired success. Only through targeted supplementation with our CARE supplements was I able to see significant improvements after two months: Vitamin D and folic acid reached the optimal range, my Omega-3 index rose to 4.1%, and my homocysteine level was finally in the target range.

Making health measurable: My CARE Score as a preventive compass

A particularly tangible indicator of my progress is the so-called CARE Score – a holistic health value based on a scientifically-backed algorithm derived from blood values, body composition, and other health parameters. Over the last two years, I’ve been able to increase this score from 77 to 87 out of 100 points. This progress demonstrates how much is possible when you know the right levers – and how the CARE Score helps keep track.

The greatest levers were improving my cholesterol profile, deliberately building muscle mass, and optimizing my micronutrients. At the same time, my consistently optimal blood pressure (most recently 119/55 mmHg) and stable long-term blood sugar level (HbA1c: 5%) form an important foundation for this score. Both values are considered cardiovascular risk factors – and thus play a central role in prevention.

Another key factor is mental health, which has been scientifically shown to have a significant impact on physical well-being and long-term disease risk. At CARE, we systematically assess mental health through structured questionnaires that take into account both stabilizing and stress-inducing environmental factors. Social support – such as regular contact with family and friends – is recognized in research as one of the most effective protective factors for mental health. Physical activity and active recovery, like the regular sessions I do at KEEN, also help reduce stress and actively support my mental well-being.

Conclusion: Prevention as the key to a healthy life

If there’s one thing I’ve learned over the past two years, it’s that health isn’t about being perfect all the time. I’ve had weeks where things got hectic, where I skipped workouts, chose convenience over nutrition, or enjoyed a glass of wine too many with friends. And honestly, that’s okay. Life happens. For me, what matters is not avoiding every misstep but getting back on track. One idea I try to stick to is: never miss twice. A slip is human. What counts is what you do the day after.

That mindset shapes how I think about prevention. It’s not about restriction or guilt. It’s about awareness, about making informed decisions consistently over time. And it’s about taking responsibility for our own health, not just when something goes wrong but well before that point.

I’ve come to see how powerful prevention can be when it’s accessible and grounded in data. With today’s tools, we can monitor our health continuously, spot trends early, and act before issues become problems. What used to be locked behind waiting rooms, lab reports, and medical language is now something we can engage with more intuitively – on our phones, in real time, and with a much clearer understanding of what it actually means.

And that’s a game changer. When people have the right tools, insights, and support, they’re far more likely to stay healthy – not just for themselves but for the system as a whole. Prevention isn’t only personal. It’s collective. It’s an investment in our energy, focus, and our ability to live fully for longer.

I truly believe we’re just at the beginning of this shift. One where technology, personalized data, and medical expertise come together to make health something we can actively and intentionally shape.