Valencian Community, August 17, 2018. According to the current Health Plan of the Valencian Community, 93% of deaths in the territory are due to noncommunicable diseases, and among them, it is remarkable the important weight of cardiovascular diseases and cerebrovascular diseases, cancer, chronic diseases of the lower respiratory tract and diabetes, which together represent seven out of ten deaths. As explained by Rocío Práxedes, nutrition specialist of the Obesity Unit at Hospital Quirónsalud Valencia, “all these diseases share a series of modifiable risk factors such as obesity, sedentary lifestyle and the consumption of alcohol and tobacco whose effects are already beginning to be visible. “
Currently, 53% of Valencians over fifteen years are overweight, “specifically -says Doctor Carolina Pérez, nutrition specialist at Hospital Quirónsalud Torrevieja-, 36.1% are overweight and 16.9% are obese. Despite the fact that according to consumption studies and food surveys the defense of tradition at the table has resurged with a boom, maintaining dishes such as salmorejo, paella, potajes, Valencian boiled, zarzuela de pescado, escalibada, etc, it seems that we do not eat so well and we do not meet the Mediterranean diet pattern “.
As indicated by Rocío Práxedes, “the traditional Mediterranean diet, is composed mainly of land foods such as fruits, vegetables, legumes, cereals, nuts and olive oil, as well as seafood and also the consumption of fresh, local and seasonal products, together with eating in company and other healthy lifestyles such as the daily practice of moderate physical activity. However, the last report on food consumption in Spain prepared by the Ministry of Agriculture, Fisheries and Food evidences that Spaniards do not eat so well. “
As Doctor Carolina Pérez explains, “The meat intake is far superior to that of fish. Last year we ate on average, almost six servings of meat per week, and only three servings of fish. As for fruits and vegetables, we are in a daily consumption of just over 500 grams, when the recommendation of health agencies is at least seven hundred grams, the famous five servings a day”.
Recommendations to lose the extra kilos after summer
When we are on holidays many times our intestinal transit does not work as regularly as we would like, in addition to that, the fat intake increases and the fiber intake often decreases. As nutritionist Carolina Pérez explains, “in summer we do not have a control over the meals, we eat more salted meals, at odd hours, with less fiber, we stop practicing sports regularly, etc. This can cause liquid retention, which makes us increase in volume considerably and feel bloated, heavy and annoying. “
The specialist recommends reorganizing the schedules to return to our habits step by step. “Your body follows a biological rhythm determined by your habits, that is why it is important to always eat at the same hours and to avoid spending more than 3 or 4 hours without eating anything. We need to retake the nutritional guidelines for three main meals and two snacks at mid-morning and mid-afternoon, ” says Dr. Pérez.
Rocío Práxedes recommends avoiding late supper to help the sleep cycle to be carried out correctly and explains that until regenerating the habit it is usual to find yourself tired, “even so”, she adds, “we must avoid abusing coffee , tea or exciting drinks, because they are nutritional stressors and can make us fat because they activate cortisol and insulin “.
Specialists recommend planning the weekly menu with a closed shopping list so you do not buy what you should not, in addition to taking a glass of warm water with lemon to alkalize the body and improve intestinal transit in order to eliminate toxins efficiently, help lower hypertension and purify the liver.