Lifestyle diseases and mental wellbeing: Why living longer is not enough

December 29, 2025

Healthcaretoday, mental wellbeing, Lifestyle diseases, healthspan, mental health awareness, Non communicable diseases, Workplace wellbeing, Stress management, burnout prevention, Preventive Health, Psychosocial Wellbeing, healthy living, mind body connection, occupational health, sleep hygiene, nutrition and health, diabetes awareness, hypertension awareness,

Associate Professor Dr Amer Siddiq Amer Nordin explains burnout as chronic emotional, mental, and physical exhaustion, leaving individuals cynical, disengaged, and increasingly frustrated with their work and colleagues.

At a later stage of life, poor physical health limits what a person can do. Equally, poor mental health creates the same restriction. This reality epitomises why it is critically important to understand the close link between physical health and mental wellbeing.

Health is no longer just about survival. It is about functionality, independence, and quality of life. When either physical or mental health deteriorates, a person’s ability to live meaningfully is compromised.

From lifespan to healthspan
The modern concept of health goes beyond simply prolonging life. While many people focus on lifespan—the number of years lived—the more important goal is healthspan: the ability to live longer, healthier, and more productively.

In 1957, the estimated lifespan was approximately 57 years for men and 60 years for women. This was reflected in a retirement age of 55. Fast forward to 2025, and average life expectancy has increased by nearly 20 years.

One major contributor to this increase has been the introduction of antibiotics, which allow individuals to survive infections that were once fatal. However, longer life has not always translated into better health. Many individuals now live longer while accumulating chronic medical conditions that require ongoing treatment.

The challenge today is not merely extending life, but ensuring those additional years are lived in good health.

“If you’re living longer but living less healthy, this period of survival will cause a great deal of struggle,” said Associate Professor Dr Amer Siddiq Amer Nordin at the Mental Health Experiential Conference: Advancing Psychosocial Wellbeing for Occupational Safety and Health across ASEAN.

This struggle often emerges when chronic conditions coexist with declining mental wellbeing. The philosophy of modern medicine is therefore shifting toward maintaining function, independence, and wellbeing throughout life.

Non-communicable diseases and Malaysia’s healthspan gap
Health today encompasses both physical and mental wellbeing. In Malaysia, however, improvements in healthspan have not kept pace with increases in lifespan. One of the main reasons is the growing burden of non-communicable diseases (NCDs) such as heart disease and diabetes.

Obesity is a significant lifestyle-related risk factor for many NCDs. In Southeast Asia, obesity—defined as a body mass index (BMI) of 30 kg or higher—is most prevalent in Brunei at 28.2 percent, followed by Malaysia at 19.7 percent.

While BMI remains a common measurement, waist circumference is increasingly recognized as a more meaningful indicator of health risk. The Malaysian Endocrine Group recommends that a BMI above 27 be considered obese for Malaysians.

Diabetes and hypertension: Silent, long-term risks
Malaysia has one of the highest diabetes rates in the region, with an estimated one in five individuals affected. Many people develop risk factors in their 40s without realizing it, making early detection and lifestyle awareness essential.

Hypertension is another major concern. Approximately 30 percent of the population struggles with high blood pressure. Prolonged uncontrolled hypertension can lead to organ damage, which in turn negatively affects mental health.

These chronic conditions do not exist in isolation—they interact with and exacerbate psychological distress.

Mental health as a growing non-communicable disease
Mental health conditions are increasingly recognized as non-communicable diseases. Following the COVID-19 pandemic, rates of mental health issues rose significantly.

According to the National Mental Health Survey (NMHS), around one-third of Malaysians experience subclinical mental health issues. During the pandemic, this figure rose to nearly one in two. More recent estimates suggest that three to four in ten individuals continue to struggle with mental health concerns.

Depression and anxiety remain the most common issues, and they are closely linked. Lifestyle factors such as poor sleep, irregular working hours, and chronic stress significantly increase these risks.

“Many people are sleep deprived,” Dr Amer noted. Late-night eateries, social habits that extend into the night, and irregular work schedules disrupt natural sleep patterns and prevent adequate recovery.

A significant number of individuals work odd or prolonged hours. Given that people spend nearly one-third of their lives at work, unhealthy workplace practices contribute substantially to physical illness and psychological distress.

Stress: The missing link between body and mind
Stress—both internal and external—is a normal physiological response. However, when stress exceeds an individual’s capacity to cope, it becomes maladaptive.

Beyond a certain threshold, stress turns into distress. Distress is the key mechanism linking physical illness with psychological disorders. Prolonged distress increases the risk of cardiovascular disease, diabetes, hypertension, depression, and anxiety.

Understanding burnout
Burnout is a state of emotional, mental, and physical exhaustion caused by chronic stress. Individuals experiencing burnout often find their work increasingly negative and frustrating. They may develop cynicism toward colleagues and disengage emotionally from their roles.

Burnout affects daily functioning at work, at home, and in caregiving responsibilities. Common features include difficulty concentrating, persistent fatigue, emotional exhaustion, unexplained aches and pains, and reduced creativity.

Early warning signs include unexplained fatigue, persistent cough, sudden weight changes, and changes in mood or sleep patterns.

When distress persists over long periods, it leads to widespread health impairment. While stress itself is not a mental illness, prolonged negative stress can precipitate serious mental health conditions.

Anxiety often follows major life events that overwhelm coping capacity. Depression frequently develops after extended periods of unresolved stress. These conditions are not sudden—they evolve over time.

Absenteeism, presenteeism, and workplace impact
One visible consequence of declining mental health is increased absenteeism. However, a more significant issue is presenteeism—when individuals are physically present at work but mentally disengaged.

“Organizations may have a full workforce, but productivity does not increase,” Dr Amer explained. Presenteeism prevents individuals from fulfilling their potential and poses a major risk to organizational wellbeing.

Screening mental health early
Mental health screening tools can help individuals recognize stress early. A commonly used scale asks individuals to rate how often, over the past week, they experienced symptoms such as difficulty winding down, irritability, nervous energy, agitation, or difficulty relaxing.

Regular self-assessment helps individuals identify patterns and make adjustments before stress becomes chronic.

Physical health checks matter too
Physical health assessments—such as BMI measurement and blood pressure monitoring—are equally important. Prolonged physical illness can impair mental wellbeing, and the relationship is bidirectional.

After a stroke, one in three individuals develops depression. Following a heart attack, up to half experience depression or anxiety. Diabetes doubles the risk of mental health disorders, particularly among individuals of Malay and Indian descent.

Cancer risk further compounds mental health challenges, reinforcing the need for integrated care.

There are two fundamental approaches to health management: preventing physical disability and preventing mental disability. Both rely heavily on lifestyle foundations.

Building balance: Nutrition, movement, and rest
Nutrition: Prioritise foods that grow—vegetables, fruits, grains—and reduce processed foods.
Movement: Physical activity does not require a gym. Walking meetings, stairs, and short stretches all matter.
Rest: Rest goes beyond sleep. Intentional downtime is essential for mental recovery.

“The advanced use of digital devices means many of us are not resting—physically or mentally,” Dr Amer observed. Research shows that excessive digital device use increases the risk of mental health issues.

Eating for physical and mental health
The Mediterranean diet pyramid provides a practical framework:

Red meats and sweets: enjoy sparingly
Poultry, eggs, dairy: once to twice weekly
Fish, seafood, omega-3 rich foods: more than three times weekly
Whole grains, legumes, fruits, vegetables, healthy fats: daily
Physical activity and family meals: daily practice

Self-care is not optional
Self-care includes any deliberate activity that supports physical, emotional, and mental health. Regular exercise—150 minutes per week—improves mood and resilience. Talking to someone, practising relaxation or breathing exercises, grounding techniques, vacations, spiritual engagement, and meaningful purpose all play protective roles.

Cleaning up sleep hygiene
Good sleep hygiene involves consistent sleep and wake times, even on weekends. If unable to sleep, leave the bed and engage in calming activities in low light. Bedrooms should be quiet, dark, and device-free, and beds should be used only for sleep.

Keeping a sleep diary helps individuals identify habits that support better rest.

These approaches are “cheat-free” treatments—simple, accessible strategies that improve physical, mental, and social wellbeing simultaneously. When these three dimensions are disconnected, health inevitably suffers. When they are aligned, individuals are better equipped to live longer, healthier, and more fulfilling lives.

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