Preventing Obesity and Related Chronic Diseases in Malaysia: The Power of a Healthy Diet and Exercise

According to the World Health Organisation, over 1 billion people worldwide are obese. That is 650 million adults, 340 million adolescents and 39 million children. Obesity is a systemic problem linked to a myriad of health conditions, such as diabetes, heart disease, and cancer. The problem is widespread, and Malaysia has not been spared.

What is obesity?

One is obese when their body weight is higher than what's considered healthy for a given height. Obesity is typically measured using the body mass index (BMI), a ratio of a person's weight to height. For example, a BMI of 30 or higher is considered obese.

Is obesity a disease?

Yes, obesity is considered a disease by many health organisations, including the WHO and the CDC. This is because obesity is associated with numerous health problems, like heart disease, diabetes, and cancer.

Obesity in Malaysia

Obesity is a growing problem in Malaysia. According to the National Health and Morbidity Survey in 2019, the prevalence of obesity among adults aged 18 years and above in Malaysia was 20.1%. This is an increase from 17.7% in 2015. The survey also found that obesity was higher among women (21.8%) than men (14.6%).

Obesity symptoms

The main symptoms of obesity excessive body fat, difficulty breathing, fatigue, and joint pain. In some cases, obesity may also lead to high blood pressure, sleep apnea, and high cholesterol.

What causes obesity?

Several factors contribute to obesity, for example, genetics, where some people may be predisposed to gaining weight more easily than others. In addition, environmental factors, such as access to unhealthy food options and lack of physical activity and poor lifestyle habits, such as sedentary lifestyles, may also lead to obesity.

Consequences of obesity

Obesity can have numerous consequences on a person's health. For example, it is linked to an increased risk of heart disease, stroke, diabetes, certain types of cancer, joint problems, sleep apnea, and psychological issues such as depression and anxiety. It can also affect one’s self-image and confidence.

Obesity treatment

The primary treatment for obesity revolves around lifestyle changes such as diet and exercise. In some cases, medication or surgery may also be recommended. Nonetheless, consult a healthcare professional for guidance on the most appropriate treatment.

How to prevent obesity?

Preventing obesity is critical to reducing the risk of related chronic diseases. Here are some tips for preventing obesity through a healthy diet and regular exercise:

Consume a healthy diet

A healthy natural diet can help prevent obesity. So, focus on consuming whole foods such as fruits, vegetables, whole grains, and lean protein.

1. Reduce processed food

Processed food is often loaded with sugar and fat to make it taste better. These lead to obesity. Additionally, they’re also full of preservatives. So, consider reducing your intake of processed food.

2. Reduce sugary food

Sugar intake is considered one of the leading causes of obesity in people today. As such, it is to be consumed in moderation.

3. Limit artificial sweeteners

Although they are low in calories, some studies suggest that artificial sweeteners may also increase the risk of obesity and other health problems. So, limit your consumption of artificial sweeteners, and opt for natural sweeteners such as honey.

4. Avoid saturated fat

Saturated fats can contribute to high cholesterol levels and heart disease. Instead, choose healthier fats like those found in nuts, seeds, and fatty fish.

5. Increase fruits and vegetables.

Consume fruits and vegetables that are low in calories and high in fibre, vitamins, and minerals.

6. Increase dietary fibre

Fibre-rich foods can help promote feelings of fullness and reduce overall calorie absorption. Examples of high-fibre foods include beans, chia seeds, lentils, whole-wheat pasta, oats, peas and flaxseed.

7. Eat low-glycemic index foods.

Low glycemic index foods, like whole grains, fruits, and vegetables, may help regulate blood sugar levels and promote weight loss.

8. Drink water

Water is essential for good health and helps promote feelings of fullness and as a result, reduces calorie intake. It's best to choose water over drinks like soda which contain a lot of sugar.

9. Plan your meals

Planning meals ahead of time can help ensure that healthy choices are made and reduce the likelihood of making unhealthy food choices on the go. Doing so also enables you to stick to a budget, which is an additional benefit.

Regular Exercise

Physical activity may help increase one’s total energy expenditure, which can help one lose weight over time or slow the development of abdominal obesity. However, it’s imperative not to overeat to compensate for the extra calories burnt.

So, aiming for at least 150 minutes of moderate-intensity aerobic activity per week is highly recommended to maintain optimal weight—or at least 75 minutes of vigorous-intensity aerobic exercise activity per week.

Try weight training

People who regularly partake in weight-training exercises are less likely to become obese, regardless of whether they also engage in aerobic exercises. This is because weight training can help build muscle mass, increase metabolism and promote weight loss.

To get started with your weight training regimen, consider soliciting the help of a certified personal trainer to teach you the proper form for specific exercises and set up a training program tailored to your exact needs.

Other tips for maintaining a healthy weight

1. Manage stress levels

Stress may lead to overeating and weight gain. Therefore, seek ways to manage stress better, such as exercise, meditation or yoga, to help prevent weight gain.

2. Get adequate rest

Lack of sufficient sleep can disrupt hormones that regulate appetite and metabolism, thus leading to weight gain. So, aim for a minimum of 7 to 8 hours of sleep per night.

Insurance for critical illnesses

Another essential step in managing your health is getting critical illness insurance to help protect against the financial impact of serious illnesses linked to obesity, such as cancer, heart disease, and stroke. This type of insurance covers medical expenses, living expenses, or other needs, providing peace of mind.

Conclusion

Obesity is a significant chronic illness in Malaysia. Still, it is preventable through healthy lifestyle choices such as consuming a nutritious diet, exercising regularly, managing stress levels and getting adequate rest.