In an era of constant connectivity and rapid change, many young Sarawakians find themselves moving at full speed – balancing university life, early careers, freelance commitments, and family expectations.
The state’s youth are a generation known for chasing goals, building dreams, and always being on the go.
But, in chasing goals and deadlines, one simple act of self-care is often forgotten: taking time for a proper meal.
A wholesome meal is not merely a source of sustenance; it is the cornerstone of energy, concentration, and emotional well-being.
Carbohydrates power the mind, proteins rebuild the body, and essential nutrients support mood and immunity.
The body relies on the right balance of nutrients to think clearly, stay calm, and perform optimally.
Skipping breakfast for coffee or replacing lunch with snacks might feel efficient, but it quickly drains both energy and mood.
Simply put, neglecting nourishment is like expecting a machine to perform at its best without fuel.
Unhealthy Work Lifestyle
Globally, youths are increasingly facing the consequences of overwork.
According to a 2024 global survey by Remote, Malaysia ranked as the second most overworked nation in the world after Mexico.
On average, Malaysians work 40.8 hours a week, and almost a third admit to working late nights and weekends.
In Sarawak, the momentum of the Post COVID-19 Development Strategy (PCDS) 2030 is opening doors in fast-growing industries like digital tech, renewable energy, and the creative sector.
However, these promising fields often demand relentless commitment and sustained mental effort – traits that can easily tip from passion into overwork.
The danger comes when “working hard” becomes synonymous with overworking.
Without proper nutrition and rest, focus dwindles, stress builds, and the body begins to struggle.
Cigna Healthcare’s 2024 Global Well-Being Study found that roughly 84% of Malaysian workers experience burnout, the highest rate in the Asia-Pacific region.
The main culprits?
Poor diet, lack of sleep, and heavy workloads.
It’s a wake-up call that chasing success shouldn’t come at the cost of your health.
In Sarawak, finding a balance between chasing goals and taking care of yourself is more important than ever.
Young people make up nearly half the state’s population, entering the years when energy, focus, and drive matter most – just as Sarawak pushes toward its vision of a high-income, developed region.
Still, many young Sarawakians report skipping meals due to busy schedules, tight deadlines, or the convenience of fast food.
Most of the time, over half of Malaysian working adults miss at least one meal per day, primarily due to work pressures.
University students face similar patterns, often rushing out of the house without breakfast or replacing lunch with a quick coffee and snack.
It may seem harmless, but skipping meals repeatedly can take a toll.
It affects concentration, decision-making, and stress management, turning a small shortcut into a long-term roadblock to growth.
What Happens When You Skip Meals?
The brain is one of the body’s most energy-demanding organs, accounting for nearly 20% of daily energy expenditure, primarily supplied by glucose from food.
When meals are skipped, blood sugar drops, and cognitive performance suffers – thinking slows, moods swing, and decision-making falters.
A 2023 review in Frontiers in Nutrition found that young adults who regularly skip meals have poorer memory, more fatigue, and greater emotional ups and downs than those who eat consistently.
Among university students, irregular eating patterns were associated with poorer academic performance, while young professionals faced higher rates of work-related errors and stress.
Eating consistently and well, on the other hand, improves focus, sparks creativity, and keeps your mood steady.
Therefore, proper nutrition is not optional: it is a key factor in sustainable personal and professional success.
Global and Regional Perspectives
Young people in Sarawak aren’t the only ones facing this problem.
Across Asia, overwork and poor eating habits are common among younger workers.
In Singapore, the Health Promotion Board collaborates with employers through Healthier Dining Programmes to provide employees with nutritious meals during work hours.
In Thailand, the Ministry of Public Health promotes regular eating with its “Three Meals a Day” campaign.
Even Japan, once infamous for “karoshi” or death by overwork, now enforces flexible hours and mandatory meal breaks.
Meanwhile, countries such as Finland, Denmark, and New Zealand, which value rest and proper nutrition, consistently rank among the most productive.
The 2024 Work-Life Balance Index highlights the need for significant improvement.
These examples prove that productivity isn’t about working longer – it’s about working smarter, with enough food, rest, and recovery.
Promoting Health and Productivity at Work
Sarawak is already moving in the right direction, promoting youth well-being through public health campaigns and empowerment programmes.
However, as academic and work pressures increase, further steps are needed to normalise healthy eating and provide self-care.
Employers can encourage better habits by providing flexible meal breaks and ensuring that workplace canteens or pantries offer nutritious and affordable options.
Schools and universities can run nutrition workshops and meal-planning sessions to help students make smarter food choices, even on a tight budget.
On an individual level, youth can take proactive measures to prioritise nourishment.
For example, planning simple, wholesome options – such as rice with fish and vegetables or fruit and whole-grain snacks – is far preferable to surviving on instant noodles or sugary drinks.
Sarawak’s rich local produce provides natural, cost-effective nutrition when prepared thoughtfully.
Smart Habits for Stronger Youth: Eat Well, Live Well
– Begin with breakfast: Eat within two hours of waking to sharpen focus and memory.
– Choose real meals over quick fixes: Coffee and snacks may curb hunger, but fail to meet your body’s energy needs.
– Stay hydrated: Drink at least eight glasses of water a day. Dehydration reduces alertness and heightens stress.
– Plan ahead: Pack easy, nutritious snacks like boiled eggs, nuts, or bananas when you’re on the move.
– Disconnect while dining: Use meal breaks to step away from screens and reset your focus.
– Rest to perform your best: Short pauses and enough sleep are essential for sustained productivity.
– Listen to your body: If you experience ongoing fatigue, dizziness, or poor concentration, seek medical or counselling support early.
Sarawak’s youth are strong and independent, but true strength includes knowing when to slow down.
Caring for yourself is not giving up; it’s choosing to thrive.
Nutrition as an Economic Investment
A healthy and well-nourished youth population is essential to sustaining Sarawak’s economic transformation.
According to the Department of Statistics Malaysia (DoSM), the state’s labour productivity rose in early 2025 – proof that progress is underway.
However, this progress depends on a workforce that is both mentally alert and physically strong.
If malnutrition and burnout continue unchecked, they risk slowing the very progress that Sarawak’s PCDS 2030 seeks to achieve.
Rising healthcare costs and reduced work performance could erode hard-earned gains.
Hence, promoting healthy eating and wellness is both a public and economic imperative.
A nourished workforce ensures higher productivity, innovation, and long-term resilience.
Recognising the Signs: When to Seek Support
Many young Sarawakians are reluctant to seek help when they feel unwell, often due to fear of judgment or stigma.
However, being able to get help early shows courage and self-awareness.
If you often skip meals, feel dizzy, or find it difficult to concentrate, your body may be signalling a nutritional imbalance or stress.
The good news is, help is available. Community health clinics throughout Sarawak now offer nutrition and mental health support through integrated care programmes.
Many universities and workplaces also offer wellness programmes, such as stress-management sessions and meal-planning workshops.
Therefore, youth will be able to maintain both mental stability and physical resilience by make use of the available resources.
Conclusion
As Sarawak moves forward, its youth carry both the promise and the pressure of progress.
But as opportunities grow, so does the pressure to keep up.
Working smart means knowing when to rest, eat, and recharge.
Skipping meals or ignoring fatigue may seem small today, but they take a toll over time.
Every mindful meal and every moment of balance strengthen not only you, but the future you’re building.
Because a thriving Sarawak starts not just with innovation or industry, but with individuals who are healthy, focused, and ready to grow.
References:
- Cigna 360 Global Well-Being Study: Work and Health in Asia-Pacific
- DoSM: Labour Productivity, First Quarter 2025
- Healthier Dining Program
- Global Life-Work Balance Index 2025
- Healthy Canteen, Smart Eating: Thailand’s Road to Healthy Lives
- Malaysia’s Work-Life Balance Ranks 59 Out of 60 Countries
- Nutrition and Cognitive Health: A Life Course Approach
- Eating Frequency, Timing, and Duration in Relation to Cognitive Performance and Alzheimer Disease Biomarkers in Adults