Key Points
- Jason Wu received a health scare 20 years ago and radically changed his lifestyle as a result.
- He resumed running 15 years ago and has since completed a handful of marathons.
- Latest Census data suggests migrants born in Asian countries were more susceptible to diabetes, heart disease, and kidney disease.
This story is part of the SBS health and wellbeing initiative Mind Your Health. Click to visit the portal, featuring digital stories, podcasts and videos in English and multiple languages.
At the age of 37, when Hobart resident Jason Wu received the results of a health examination, he was confronted with alarming indicators and numbers that he described as “terrifying”.
“My blood pressure and cholesterol levels were extremely high, with a diastolic pressure of 120 and a systolic pressure of 159, ” he said.
He was also told that a lifetime regime of medication, possibly extending "into the coffin", would be necessary to manage his high blood pressure.
However, even with that, returning to a healthy state could prove to be a significant challenge, he was told.
This was the “ultimatum” he needed to either get healthier or face dire consequences.
The effects of his condition were lower work efficiency and a lack of concentration, recalling that the simplest task of walking became a daunting challenge.
“I couldn't even climb a flight of stairs in one go,” he said, adding “... each time left me gasping for breath.”
This was Mr Wu’s norm from 2000 to 2005.
Employed in the information technology sector, he routinely travelled between Australia and China throughout this period. The busy workload led him to completely abandon exercise, and his diet became highly irregular.
From the moment I opened my eyes in the morning, calls and messages started pouring in. I can't ensure regular meals; usually, it's only one meal for the entire day, and lunch is out of the question.Jason Wu
“I ate food with high levels of sugar, sodium and fat,” Mr Wu said.
“Work-related social activities often lasted until late at night. Afterwards, we went for another meal, usually involved drinking and sometimes barbecue.”
Upon learning that his life was in danger, Mr Wu (centre) said he decided to make a lifestyle change which later led to him competing in marathons. Credit: Jason Wu
“Around 2007, I felt very unwell, and suddenly I could not work at all," he said.
“Regardless of whether I extended or shortened my sleep, my mind remained sluggish.”
Accredited dietitian Katherine Xi Lin told SBS Chinese that blood pressure, blood sugar, and cholesterol levels were three major indicators used to evaluate an individual's health status.
Elevated levels in these indicators are termed the 'invisible killer' of health because they develop covertly, with no apparent symptoms in the early stages.
Accredited dietitian Katherine Xi Lin says it is essential to mitigate health risks by improving exercise frequency, diet and sleep quality. Credit: Katherine Xi Lin/Canva
“If not effectively controlled, it can lead to various health problems, such as cardiovascular diseases, kidney diseases, complications of diabetes, and pose risks to vision, the nervous system, and the circulatory system.”
'Rescuing himself' through exercise
Although giving up a thriving career had been a difficult decision, Mr Wu said he had been forced to do so to save his own life.
His first step was to reduce his workload by 60 per cent and devote extra time to exercise and adjusting his diet.
Jason Wu (L before his health crisis and R today) says he regards running as a serious sport that requires intense training and commitment. Credit: Jason Wu
However, beginning exercise for an unhealthy body had been challenging, he said. Mr Wu recalled that, initially, he could only manage to run 100 or 200 metres, and 'felt sleepy' during the process.
Despite the temptation to go back to sleep every time his alarm rang, exercise was a matter of life and death, leaving him with no other choice.
“(If) I ran 100 metres this week, my goal was to run 200 metres the next week," he said.
“I updated my running plan every three days, incrementally increasing it by 100 metres each time.”
As running became a part of his lifestyle, all of Mr Wu’s physical indicators gradually returned to normal.
“My mind started to clear up, I no longer needed to rest when climbing stairs, and my sleep quality improved,” he said.
Six months into his new regime, he said he accomplished his first 10km run. A year and a half later, he completed a full 42.195km marathon.
“I was soaked in sweat when I completed it, but the feeling was incredible,” he said, “Despite being genuinely exhausted at the time, I persevered with a sense of determination.”
Mr Wu has persisted with running for 15 years.
Manage blood pressure, blood sugar and cholesterol levels
High levels of blood pressure, blood sugar, and cholesterol pose common health risks to the Chinese community. However, data indicates that this is also a health issue faced by many Australians, according to Ms Lin.
Individuals who frequently consumed food containing high levels of fat, sugar and sodium, coupled with a sedentary lifestyle, faced an elevated risk of health problems, she said.
This was compounded by being overweight, smoking, engaging in excessive alcohol consumption, inadequately managing chronic conditions such as diabetes, and frequently experiencing high-intensity stress, she added.
In a report based on Census data, the Australian Institute of Health and Welfare noted that immigrants born in Asian countries were more susceptible to diabetes, heart disease, and kidney disease.
Data shows that among individuals aged 18 and above, approximately one-third (34 per cent) suffer from high blood pressure, with only 11 per cent of them taking treating medication. Moreover, two-thirds (63 per cent or around 8.5 million) of Australian adults have blood lipid levels exceeding the normal range.
Credit: SBS
"The first step is to manage your weight effectively. If your current weight exceeds the healthy range, you can start by following the WHO’s recommendation, setting a target of a five per cent reduction from your current weight," she said.
Ms Lin suggested that in terms of diet, one should scientifically intake a variety of foods, including vegetables, fruits, whole grains, good proteins, and moderate amounts of healthy fats. It is advisable to opt for lean proteins such as lean meat, poultry, fish, and soy products to intake amino acids that contribute to improving blood vessel constriction and blood circulation.
For example, the choice of staple food can involve a mix of whole grains and refined grains. It is advisable to opt for foods with a low glycemic index (GI), limiting beverages and desserts with excessive added sugars to further reduce significant fluctuations in blood sugar levels.Katherine Xi Lin, accredited dietitian
When it comes to exercise, Ms Lin advised tailoring regimes to an individual's body condition and avoiding blindly attempting high-intensity sports such as marathons.
"The Australian Department of Health recommends that adults engage in 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity exercise per week, combined with muscle-strengthening exercises," she said.
"Strengthening muscle power helps improve blood sugar control and reduce joint burden, while aerobic exercise helps lower blood pressure, improve lipid metabolism, and increase insulin sensitivity. People can choose the sports they enjoy and can sustain, such as jogging, cycling, or swimming."
