Practicing Healthy Eating to Return to Healthy Living in Malaysia

"I can clearly feel that very few people are actually living healthy lives these days, and more and more people are living with underlying diseases that they don't take seriously until their health becomes especially bad," said Lin Zuyi, a student from Taylor's. Obesity and diabetes have become "epidemics" worldwide. This is especially true in Malaysia's modern fast-paced lifestyle, where rising living standards and changing dietary patterns have led people to fall prey to the "fake health" scam.

Appropriate healthy dietary pairing

"I obviously only eat boiled vegetables every day," adds Lin Zuyi. "I always thought I was a healthy eater until my body started to show signs of illness and I didn't know the truth". She has discovered that preventing potential illnesses is not just about controlling low sugar and low salt.

Being overweight and obese is often one of the main causes of type 2 diabetes. What many people don't know is that in some cases, obesity and weight loss can lead to dysfunctional secretion of fats, which can also lead to a rise in blood sugar and the risk of diabetes. Long-term dieting without carbohydrates can also lead to diseases such as fatty liver. These three major risks are almost all caused by unhealthy lifestyles.

In order to combat anxiety, mindless dieting is also one of the health hazards and this vicious cycle is passed on from generation to generation. "I need to revisit my diet," says Lin when he learns the results of his medical check-up.

Getting back to a healthy lifestyle requires not only stopping unhealthy foods that are high in fat, sugar, salt and additives but also a nutritious mix of fruits and vegetables.

The Ministry of Health and the World Health Organization (WHO) reported in August 2022 that the total annual direct health care cost of diabetes in Malaysia is approximately RM4.4 billion, more than three times higher than cancer and 11% higher than cardiovascular disease.

Statistics of diabetes in Malaysia (Statistics From BERNAMA)

According to a CNN report, an investigation has found that sweet treats are hard to resist as a sweet concoction that is both calorific and effective in ensuring a pleasant mood. Although sugar substitutes are lower in calories, they can increase the risk of cardiovascular disease to a certain extent. The prevalence of diabetes in Malaysia is rising much faster than expected, having almost doubled in the last decade. In Malaysia, there is still a large proportion of the population that is unaware of the health risks, but it is clear that people with obesity and high blood sugar levels tend to be more dependent on sugar substitutes and are more affected by them.

Three daily meals are often served with high-sugar beverages. When buying milk tea, alcohol and other beverages, people also prefer types with higher sugar content.

When it comes to changing nutritional health and preventing chronic diseases through a balanced diet, the key is to reduce fried foods and high-salt foods in the diet; at the same time reduce the intake of carbonated drinks and sugary drinks. And even people who lose weight and fat should not remove grains from their diet. Return to the dietary pattern based on plant-based food to find the correct rhythm of life.

An Energy Pyramid of Healthy Diets to Choose from

No matter whether your body is in good condition now, you must keep up with healthy eating. It is especially important to promote a healthy diet and improve immunity while maintaining a good attitude. This will lead us down the right path to say "no" to a range of underlying diseases, and return to optimal health.