KUALA LUMPUR: Malaysia’s fast-paced work culture with long working hours and the need to be constantly connected can lead to chronic stress and burnout , thus increasing the risk of non-communicable diseases (NCDs) such as diabetes, heart disease and high blood pressure.
Resident Medical Officer at the Health Centre, Sunway Medical Centre, Bandar Sunway, Dr Wee Hui Yin said that patients rarely mention the term burnout , but they often show signs of stress during consultation sessions and health history assessments.
“Many don’t call it burnout , but it manifests itself in the form of fatigue, irritability, sleep problems and lower tolerance at work as well as at home,” he said in a statement on Monday.
Dr Wee said the burnout rate in Malaysia was alarming, with 67 percent of workers reporting burnout in 2024, a significant jump from 58 percent in 2022, adding that Millennials and Gen Z were the most vocal groups.
However, he said, middle-aged adults may be more vulnerable because they are part of the “sandwich generation”, who have to balance careers with the responsibilities of caring for children and aging parents, and often harbor stress rather than deal with it directly, thus increasing their long-term health risks.
Looking at the changes, Dr Wee said companies now realise that supporting employee wellbeing is not just about providing emotional support.
He said that workplace wellness now requires a more holistic system that combines physical health assessments with lifestyle guidance and emotional well-being support.
According to him, the human body experiences two different health problems when there is continuous stress, namely, first, physiological discomfort with prolonged exposure to stress hormones such as cortisol which can cause increased blood sugar levels, higher bad cholesterol, greater accumulation of visceral fat and high blood pressure.
Patients can also experience depression, anxiety, sleep disorders and dangerous levels of alcohol consumption, further leading to more serious health risks.
“These changes significantly increase the risk of diabetes, hypertension and heart disease. Stress also causes inflammation and hardening of the arteries. This is why some people develop heart problems even though there are no obvious risk factors,” said Dr Wee.
Dr Wee said that the company’s health screening program will not achieve meaningful results if it only focuses on annual tests, without medical follow-up and appropriate lifestyle interventions.
“A certain number of patients come every year, but their health outcomes remain the same. Often, it is not because of a lack of awareness, but a lack of time, guidance and support, coupled with long working hours, unhealthy routines and a feeling of not knowing where to start. This means that no real change has been made,” he said.
According to Dr Wee, preventive health routines require regular monitoring of blood pressure, glucose and cholesterol levels, body mass index (BMI), waist circumference, kidney function, stress levels and sleep quality.
The results of this test should be used to change lifestyle and seek follow-up treatment, and not just be a regular health check-up report.
Dr Wee said, a holistic approach that combines medical care with lifestyle, diet and mental health, using lifestyle medicine, we always encourage healthy eating, stress management and quality sleep as chronic diseases continue to increase in Malaysia.
Dr Wee referred to the world’s “Blue Zones” such as Okinawa (Japan), Loma Linda (California, USA) and Sardinia (Italy), whose residents consistently live longer, healthier lives and suffer less from chronic diseases.
“This community shares a simple formula we call the Power of 9. They move naturally every day, eat plant-based meals, manage stress well, and maintain strong social connections. It’s not about rigid routines or unrealistic health goals.
“The goal is to help individuals make small, practical changes that they can stick to. This can be achieved by walking more at work, preparing nutritious meals at home and spending more time with family,” he said.
For individuals who feel “too busy” to prioritize their health, Dr Wee’s advice is simple, start small and start now, restoring balance does not require sudden, comprehensive lifestyle changes.
He recommends taking short breaks to walk or stretch every few hours to improve focus and relieve stress. Movement does not necessarily have to be formal exercise, such as standing more often, using the stairs, parking further away or taking a short walk.
For acute stress, Dr Wee recommends the square breathing technique , which involves inhaling, holding, exhaling and pausing for four seconds each for a period of one to two minutes. In addition, quality sleep is important, with a target of seven to nine hours per night, and avoiding the use of devices late at night as it can interfere with the body’s recovery process.
He said that workplace culture plays a key role, as a culture that demands long working hours and the need to be constantly connected can have a negative impact on employees’ physical and mental health, thus affecting the quality of their work.
“Being at work longer does not mean you are more effective,” he said, adding that offering practical supports such as childcare, clear work boundaries, self-care practices and healthy leadership help reduce stress and burnout, especially for caregivers in the middle of their careers.
— BERNAMA
