According to the National Health and Morbidity Survey, depression cases in Malaysia doubled between 2019 and 2023. Experts link this to chronic stress and burnout – rising costs, job insecurity, and long hours leave many stuck in survival mode.
“When stress is constant, your adrenal glands keep pumping cortisol. In small amounts, cortisol keeps you alert. But prolonged elevation disrupts balance and damages health,” explained mental health expert Joanne Ng.
Pointing out that stress shows itself in different ways, she said that for many Malaysians, it starts with the gut, resulting in cases of acid reflux or irregular bowel habits.
“Fatigue is another big one, especially for working adults who are constantly balancing multiple responsibilities,” she added. “We also see a lot of sleep issues, whether it’s struggling to fall asleep, or waking up in the middle of the night and not being able to get back to rest.”
Tension headaches or migraines are another warning sign. Beyond these, stress also takes a toll on our eating habits: it changes how the body absorbs and uses nutrients, which affects how well one recovers.
“Stress uses up nutrients more quickly and reduces absorption,” nutritionist Cynthia Jetan noted. “Without sufficient nutrients, our body struggles to manage inflammation and repair itself.”
It also drives cravings for quick-energy foods, often high in sugar, refined carbs and fat, because your body is bracing for “fight or flight”. And the average Malaysian diet does not help.
“Up to 95% of Malaysians do not eat enough vegetables,” Jetan said. “Meals are heavy on carbs and protein, but light on vegetables, fruits or legumes. That means less fibre and antioxidants – nutrients your gut bacteria need to produce anti-inflammatory compounds.”
Without these, even minor issues take longer to heal. Colds linger, gut discomfort persists, and energy never fully returns. Over time, the damage deepens, with recurring infections, hormonal imbalances, skin issues, and greater risk of chronic disease.
The good news is, you do not need an overhaul: small, consistent steps can pull your body out of stress mode. Here’s where to start:
1. Take a short walk
A 10-minute walk in morning sunlight regulates cortisol and supports better sleep.
2. Pause for two minutes of deep breathing
“Just a few slow belly breaths instantly activate your calming system,” said Ng. “When life moves too fast, we often forget to pause and take a small moment for ourselves.”
3. Eat regular, balanced meals
“Chronic stress drains key nutrients such as B vitamins, vitamin C, magnesium, zinc, and omega-3s,” Jetan explained. “To counter this, whole foods like vegetables, fruits, lean proteins, and healthy fats help replenish nutrients, provide steady energy, and protect against inflammation.”
4. Wind down without screens
Swap scrolling for a book or stretching. “Our phones often trick us into thinking we are relaxing. In reality, social media creates stress through constant online comparison,” Ng added.
5. Reach for nutrient support
Food should always come first, but with busy lifestyles, supplements can be a practical way to stay balanced. Remember, take care of your body, and it will take care of you.