Known for its fast-paced urban lifestyle, Hong Kong’s demanding work culture and long working hours make many citizens struggle to balance work and personal life. Sleep, exercise and proper nutrition often are neglected. Studies show that over 60% of employees in Hong Kong work an average of 44 hours per week , contributing to general fatigue, frequent insomnia, and stress-related health issues.
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Around the world, only 5% of people are in optimal health, while approximately 20% have been diagnosed with diseases. The remaining 75% fall into a state called sub-health, a condition where individuals experience chronic discomfort without a clear medical diagnosis.
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What is Sub-health?
Sub-health is an intermediate state between being healthy and being ill. While individuals may not have a diagnosable disease, they experience persistent physical and mental discomfort. Doctors often find no clear medical condition, making it difficult to treat with conventional medicine. Sub-health can be classified by various classes of symptoms, ranging from persistent fatigue to digestive issues:
- Chronic fatigue: A constant tiredness that does not improve with rest. Poor sleep quality, lack of recovery, and deficiencies in key nutrients such as iron, vitamin B12, and magnesium can further drain energy levels.
- Frequent insomnia: Caused by excessive stress and irregular sleep schedules, which leads to difficulty falling or staying asleep.
- Headaches and mental tension: Chronic stress tightens the muscles in the neck, shoulders, and scalp, while prolonged screen time causes eye strain, which can also trigger headaches.
- Digestive issues: Frequent consumption of fried, deep-fried foods causing an imbalance in gut bacteria, while eating irregularly leads to constipation or diarrhoea.
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Causes of Sub-Health
Sub-health is primarily driven by external factors, including daily lifestyle habits, work schedules, and urban living conditions.
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Work Stress
Work-related stress is a leading cause of sub-health, especially in Hong Kong and other Asian countries, where long hours and intense workplace competition are the norm. A high-pressure environment can lead to excessive worrying and overthinking, which, according to Traditional Chinese Medicine (TCM), depletes vital energy (qi) and disrupts organ function. Individuals with yin-yang imbalances or insufficient qi and blood may struggle to cope, resulting in chronic fatigue, mental exhaustion, insomnia, and digestive issues.
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Lack of Sleep
Overworking often leads to chronic sleep deprivation, as many urban dwellers stay up late due to work demands, social obligations, or digital distractions. This irregular sleep pattern disrupts the body's internal clock, making it difficult to fall asleep and wake up at consistent times. Over time, the lack of rest weakens the immune system, leaving individuals more vulnerable to frequent colds and infections. Prolonged sleep deprivation also affects cognitive function, reducing mental clarity, slowing reaction times, and impairing concentration.
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Lack of Physical Exercise
Citizens of Hong Kong often have packed daily schedules, which leaves little time for physical activity. A study revealed that 53.8% of Hong Kong adults failed to meet the recommended 150 minutes of moderate-to-vigorous physical activity per week . The demands of modern work culture keep many professionals confined to desks for extended hours, leading to poor posture, muscle stiffness, and sluggish blood circulation. A sedentary lifestyle weakens the immune system and also increases the risk of obesity, metabolic disorders, and cardiovascular diseases. Without regular movement, the body's energy flow, or qi, becomes stagnant, disrupting the yin-yang balance essential for overall well-being.
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Exercise plays a crucial role in restoring this balance, helping to enhance metabolism, improve mood, and boost energy levels. Even small lifestyle changes such as taking daily walks, stretching during work breaks, or engaging in light physical activities can significantly improve physical and mental health.
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Unhealthy Eating Habits
Hong Kong offers abundant food options available at anyone’s convenience. Easy access options like deep-fried, oily, or overly sweet and processed foods lack the essential nutrients a person requires and harm digestive health. With most of the day at work, most Hong Kong citizens will resort to irregular eating habits, such as skipping meals, snacking throughout the day, or eating late at night, further burdening their digestive systems. Both irregular and unhealthy eating habits often lead to bloating and indigestion, while constipation or diarrhoea are also frequently seen, as there is a lack of fibre intake.
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The Three Steps to Overcoming Sub-Health
As sub-health has no direct diagnosis, it’s impossible to pinpoint how one could overcome sub-health accurately. Here are three general steps one could take to overcome the hidden problem.
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Step 1: Prioritize Sleep
Try to aim for 7–8 hours of sleep each night to allow the body to repair itself and strengthen the immune system. Establish a consistent bedtime routine by avoiding late-night screen time and exposure to blue light. Both these suppress melatonin production and make it harder to fall asleep. Sleep environments are also crucial to a good night's rest. This can include keeping the room dark, quiet, and cool.
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Step 2: Maintain a Balanced Diet
A balanced diet is critical in maintaining energy levels and preventing sub-health symptoms. Try to incorporate a variety of vegetables and fruits of at least five servings daily. This provides essential vitamins and antioxidants that support overall health. Select high-quality protein sources, such as lean meats, fish, and legumes, instead of processed meats filled with additives, which will help maintain muscle strength and metabolic function. Avoiding excessively fatty, sugary, and fried foods is equally important, as these foods contribute to sluggish digestion, energy crashes, and long-term metabolic imbalances.
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Step 3: Managing Stress Effectively
Stress is inevitable, particularly in Hong Kong. How we manage it determines how far away we stray from sub-health. Regular exercise, yoga, or meditation are great ways to relieve tension, balance stress hormones, and boost mood. Picking up hobbies by yourself or with friends can maintain strong social connections, prevent burnout and provide emotional support. Deep breathing exercises can also help calm the nervous system, reduce anxiety, and promote relaxation.
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Taking Control of Sub-Health
A growing concern in Hong Kong, sub-health is a condition that must not be underestimated. While not considered an illness, the symptoms of sub-health can significantly impact daily life. Individuals can reduce sub-health symptoms and restore balance by prioritising sleep, maintaining a balanced diet, and managing stress effectively. Simple lifestyle changes like regular exercise, healthy eating, and work-life balance can help overcome sub-health, improving overall health and well-being.
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Regular Body Checks to reduce sub-Health
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Click here-to read the check-up plan details.
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The above article was commented by Chinese Medicine Practitioner Huang Yao.
