As you can’t control the amount of sugar, salt and oil when you eat out, try to choose dishes cooked in healthier methods, as well as more plant-based dishes, like the grilled chicken salad seen here. — Photos: Filepic
As we closely monitor the status of the Covid-19 pandemic, we can all heave a sigh of relief as positive cases and hospitalisations have declined, businesses are all reopening, and the standard operating procedures have been loosened.
The much-anticipated return to pre-pandemic normality is on the horizon, but we are not totally out of the woods just yet.
Warnings of other mutant strains of the SARS-CoV-2 virus continue to threaten our health, and serve as an ever-present reminder that we have to remain vigilant against Covid-19.
Although this communicable (infectious) disease remains at the forefront of our attention, we should not overlook a group of more debilitating and life-threatening conditions, namely, non-communicable diseases (NCDs).
As of July 3 (2022), Malaysia had logged an estimated 4.57 million confirmed Covid-19 cases, with over 35,000 deaths.
In contrast, the National Health and Morbidity Surveys (NHMS) over the years have reported a much higher prevalence of people with NCDs.
The 2019 NHMS estimated that around 3.9 million Malaysian adults had diabetes, six million had hypertension (high blood pressure) and eight million had high blood cholesterol levels.
It was also estimated that over 73% of deaths in Malaysia were NCD-related at that time.
With many Malaysians still living with NCDs, have we lost our focus on these chronic diseases because of the Covid-19 pandemic?
We cannot afford to relax.
With the height of the Covid-19 pandemic behind us, we have to treat NCDs with equal attention and shift our focus back to their prevention.
NCDs worsen Covid-19
Malaysia and the world have witnessed the ravaging effects of Covid-19 in all aspects of human life for more than two years.
If working out for 30 minutes straight seems too daunting, try doing 10-minute blocks throughout the day instead, e.g. a short session of climbing up and down the stairs during your tea break.
Comparatively, Malaysia and much of the world have witnessed the devastating effects of NCDs (non-infectious) diseases for much longer.
These include cardiovascular (heart) diseases, diabetes, cancers and chronic respiratory diseases.
The main risk factors of NCDs are obesity, hypertension, high blood cholesterol levels and high blood glucose levels.
In Malaysia, the number of people living with NCDs or its associated risk factors has been on the rise to its current high levels.
It is estimated that one in two Malaysians already live with a single risk factor, one in 10 people with two risk factors, and one in 12 with three risk factors.
The causes of NCDs and their risk factors are multifactorial, but stem from two main components: an unhealthy diet and a lack of physical activity.
So, what has Covid-19, an infectious disease, got to do with NCDs?
Plenty!
People with NCDs, or its associated risk factors, are significantly more susceptible to infectious diseases like Covid-19.
Having an NCD or associated risk factors also increase the chances of the person developing severe disease from the virus.
For example, obesity, diabetes and hypertension can increase the risk of developing severe Covid-19 symptoms by seven, three and 2.3 times respectively.
This emphasises a strong link between NCDs and Covid-19, and makes it even more imperative to understand ways in which you can adopt a healthier lifestyle and prevent developing an NCD.
Being healthy
We must be empowered to fight these health threats through a healthy lifestyle, including healthy nutrition.
One of the many important lessons the pandemic taught us was the value of maintaining a healthy lifestyle and diet to support our immune system in preventing, fighting and recovering from Covid-19.
Not only does a healthy lifestyle and diet help support our immune system, but it also reduces the chances of developing NCDs and its risk factors.
Here are some tips to get you on your way towards a healthy lifestyle:
Include nutrient-rich foods from all food groups into your diet.
This can be incorporated using the “quarter-quarter-half” healthy eating plate concept as an easy guide to portioning food groups for each meal.
Choose more plant-based foods, e.g. fruits, vegetables, whole grains, legumes and nuts.
This will provide your body with a wide range of the nutrients and antioxidants needed to support a healthy immune system to fight off infections.
Reduce your intake of foods high in sugar, oil and salt by using these ingredients when cooking sparingly.
A healthy alternative is to use various spices and herbs to naturally enhance the flavour of the dishes.
This can help keep the amount of sugar, oil and salt consumed in check, without compromising on the taste of your homecooked meals.
Make a conscious effort to choose healthier foods when dining out.
As the exact amount of salt, sugar and oil can be difficult to determine when eating out, try and opt for dishes that are prepared using healthier cooking methods.
Choose to drink more plain water instead of sugary beverages to help avoid excessive intake of sugars.
Indulge in desserts in moderation.
You can still enjoy desserts every so often – serve yourself a small portion and share the rest with others, or save it to enjoy another time.
Choose healthier desserts prepared with lower fat and sugar.
Alternatively, fruits are a good option to satisfy your sweet tooth.
Use nutrition labels as a guide for healthier choices.
When purchasing pre-packaged foods, take a look at the nutrition information panel for insight on the nutritional value of the product.
Avoid choosing products based on nutrition claims.
Instead, choose products by comparing their nutritional value per serving using the nutrition information panel.
You can also watch out for added sugar and salt by referring to the ingredient list.
Adopting healthy eating practices can help you in reducing the risk of developing NCDs, while also enhancing the body’s immune system as we are not yet totally safe from Covid-19 yet.
You don’t have to cut out dessert altogether; just try to have healthier alternatives, like yoghurt and fruit, in moderate portions.
Aside from encouraging a healthy balanced diet, to give your children the right start, it is also important for parents to:
- Provide foods with the appropriate child-sized portions.
- Ensure that they do not skip breakfast.
- Limit their amount of sugary drinks and snacks.
- Provide more healthy snacks.
Incorporate at least the recommended 30 minutes of physical activity into your day.
This can be broken down into shorter 10-minute “blocks”, which can be easily scattered throughout the day.
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For children, encourage your child to have at least 60 minutes of physical activity per day.
Additionally, it is also important to limit their screentime and to promote an active lifestyle.
A healthy body weight will come as a result of regularly practising a healthy lifestyle.
Maintaining these habits over time will reduce the risk of developing NCDs and their risk factors.
Slowly, but surely
A healthy lifestyle is achievable even for people with hectic lives.
Adopting a healthy lifestyle does not necessarily require sudden or drastic changes, but can simply start by incorporating small and incremental changes.
It is a matter of being disciplined and consistent, to build up and maintain healthy daily habits.
This will help us reduce the risk of developing NCDs and their risk factors, as well as assist in boosting our immune system to fight against infectious diseases like Covid-19.
Dr Tee E Siong is the Nutrition Society of Malaysia (NSM) president and Nutrition Month Malaysia (NMM) steering committee chairman. NMM 2022 is an annual community nutrition education initiative jointly organised by NSM, the Malaysian Dietitians’ Association and the Malaysian Society of Body Composition. The NMM 2022 Virtual Nutrition Fair will be held on July 19-31 (2022). Register here and visit the NMM Facebook and Instagram pages for more information.
