Why is eating healthy so difficult?

With World Diabetes Day being commemorated on Nov 14, we are reminded again of the urgent need to examine the complex psychological factors that influence our eating habits, and ultimately, our health. Many individuals view healthy eating as an expensive and challenging endeavour, leading to dietary choices that may harm long-term well-being. These perceptions can complicate efforts to manage conditions like diabetes, highlighting the importance of addressing the mental barriers that impact our relationship with food.

Given that Malaysia is the “fattest” country in South-East Asia, have we thought about how our culture may have played a role in this? Cultural factors significantly influence our food preferences, with traditional dishes often taking precedence over healthier options. Food is very much a part of our Malaysian identity and we’re fiercely proud of our cuisine – nothing unites Malaysians faster than an outsider insulting our food! In fact, festive occasions like Hari Raya or Chinese New Year often encourage indulgent eating as we may feel licensed to enjoy traditional foods and treats in the spirit of celebration and togetherness. We have noticed that diabetic or prediabetic patients are sometimes resistant to the idea of changing their diet or lifestyle, thinking that it involves drastic changes and a lifetime of joyless, tasteless food.



I believe we need to recognise this unique challenge for Malaysians and adjust our advice and coaching accordingly. How about starting off with asking for reduced sugar in our drinks? Instead of not eating rice, how about reducing the portion of our rice or noodles and replacing it with more vegetables? Can we commit to just five minutes of walking outside every day to start with? The little changes are what sets us on the path to developing healthier habits little by little, and eventually over time, our taste buds and bodies will adjust. This in itself is using psychology to help combat our tendency to gravitate to detrimental practices contributing to Malaysia’s obesity problem.

Work-life challenges The demands of modern life significantly contribute to poor eating habits, as many working Malaysians struggle with a lack of time to cook. Many rely on fast food, processed snacks or any available food at nearby shops. In a fast-paced environment, the convenience of unhealthy options often outweighs the availability of healthy meals.

This challenge highlights how work influences our lifestyles, making it difficult to prioritise nutrition. Feelings of stress, demotivation and tiredness are factors that can hinder our motivation to exercise or maintain a mindful lifestyle. Given that work occupies a significant portion of our waking hours, it’s important to find creative solutions.

This might include incorporating chair exercises, walking more, taking the stairs, or organising weekly badminton or Zumba sessions with colleagues. Additionally, bringing healthier snacks like nuts and fruits to the office pantry can make a difference. It’s important to acknowledge that stress and burnout from work are common issues that can lead to low energy and a lack of interest in physical activity.

This fatigue can sometimes result in emotional eating, which may increase sugar intake and further impact our overall well-being. Therefore, being mindful of how stress influences our lifestyle choices is essential for maintaining a healthier balance. Creating a structured plan for healthy eating is another crucial strategy.

Planning meals in advance over the weekend or making grocery shopping an enjoyable social activity can transform these mundane tasks into something more fun. This social aspect can serve as a motivating factor, helping individuals stay committed to their health goals. Empowering informed choices Ultimately, the journey to prevent diabetes requires a holistic understanding of the interplay between mental health and cultural influences.

By acknowledging these elements, we empower ourselves and others to make informed choices that prioritise well-being. Education and awareness are critical; we must inform communities about the physical and mental challenges of diabetes while providing practical strategies for healthier eating. Let us commit to fostering an environment that supports healthy choices, embraces cultural diversity and promotes mental wellness.

Prevention is power, and by working together, we can combat diabetes and build a healthier future for ourselves and generations to come. Michelle Chong Hui Yi is a clinical psychologist at Sunway Medical Centre in Sunway, Selangor. For more information, email starhealth@thestar.

com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice.

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