Taking charge of one’s health has never been more critical as diabetes continues to rise across the Asia-Pacific region. The escalating trend has placed APAC on track to become the largest contributor to the global economic burden of diabetes by 2030. In Malaysia, the 2023 National Health and Morbidity Survey (NHMS) reported that 15.6% of adults aged 18 and above are currently living with diabetes, with nearly two in five cases remaining undiagnosed. The prevalence of known diabetes has also climbed steadily, reaching 9.7%, underscoring the urgency of early awareness and intervention.
The NHMS 2023 results further highlighted that 54.4% of Malaysian adults are overweight or obese, a worrying statistic given that obesity is one of the most significant yet modifiable risk factors for type 2 diabetes. Excess weight can disrupt the body’s ability to respond to insulin efficiently, setting off a chain of reactions that lead to elevated blood sugar levels and, eventually, insulin resistance. According to Dr. Alex Teo, Director of Research Development and Scientific Affairs for Asia Pacific at Herbalife, the risks are intensified by the region’s fast-paced, urban lifestyles that often revolve around long working hours, irregular meals, and stress-induced snacking on high-calorie treats.
Dr. Teo also emphasised the alarming rise of childhood obesity in Malaysia, pointing out that one in three children aged five to seventeen is now overweight or obese. Early onset obesity exposes children to lifelong health challenges, including the heightened risk of type 2 diabetes and other chronic conditions. He added that some individuals may appear to be of normal weight but still carry excessive internal fat, a condition known as “TOFI” (thin outside, fat inside), which is particularly common among Asians with low protein intake and sedentary routines. Type 2 diabetes can remain silent in the early stages, meaning individuals may unknowingly live with elevated blood sugar levels without any visible symptoms.
Addressing the growing challenge of “diabesity” the simultaneous occurrence of diabetes and obesity requires early lifestyle interventions before these risk factors evolve into more serious complications. Making small, mindful changes in daily routines can create meaningful improvements in insulin sensitivity and help lower the overall risk of developing diabetes. One of the first steps involves adopting smarter eating habits, beginning with simple dietary adjustments that support long-term health.
Nutrition plays a fundamental role in preventing and managing type 2 diabetes. High-glycaemic foods such as sugary snacks and white bread can cause rapid spikes in blood sugar, which, over time, contribute to insulin resistance. Reducing the intake of sugary beverages, including popular bubble teas, can make a substantial difference. Tapioca pearls significantly increase calorie load and glycaemic index, worsening weight gain, blood pressure control, and diabetes. Opting for whole grains, fibre-rich vegetables, and fruits helps stabilise blood sugar levels by slowing sugar absorption while enhancing digestion and promoting satiety. By prioritising nutrient-dense whole foods and cutting down on heavily processed choices, individuals can better manage diabetes and maintain healthy metabolic function.
In addition to healthier eating, targeted nutritional support can play an important role in improving metabolic health. Key nutrients such as protein, omega-3 fatty acids, and magnesium contribute significantly to weight management and blood sugar regulation. Protein increases satiety and boosts metabolism, helping the body burn more calories during digestion. Omega-3 fatty acids, commonly found in fish like salmon, help reduce inflammation and improve insulin sensitivity. Magnesium supports glucose metabolism, blood pressure regulation, and muscle function, making it easier for individuals to stay active and manage their weight effectively.
Lifestyle choices remain equally vital in preventing and managing type 2 diabetes. Regular physical activity ideally 150 minutes of moderate exercise per week supports healthy weight management and enhances insulin sensitivity. For individuals with demanding schedules, simple activities such as desk stretching or brisk walks before and after meals can still make a significant impact on blood sugar stability. These small steps not only strengthen the body but also improve energy levels and overall well-being. At the same time, addressing poor sleep and chronic stress is crucial, as both factors can disrupt metabolic processes and increase the risk of diabetes. Mindfulness practices, deep-breathing exercises, and quality rest can help regulate stress hormones and support healthier metabolic outcomes.
Managing health amidst the pressures of modern life may feel overwhelming, but small and consistent changes can lead to meaningful improvements. Preventive care, early detection, and daily habits built around good nutrition, regular movement, adequate rest, and stress management remain essential to achieving better long-term outcomes in diabetes prevention.
