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The Role of Sleep in Supporting Breast Health

Wed, 29 Apr 2026 09:59:54 GMT

When we think about breast health , factors like nutrition, exercise, and regular screenings often come to mind. However, one of the most overlooked pillars of wellbeing is sleep . Far from being just a time of rest, sleep plays a vital role in regulating hormones, supporting cellular repair, and maintaining a strong immune system —all of which are important for overall health, including the health of breast tissue.

Hormonal Balance Starts with Sleep

Sleep is deeply connected to the body’s hormonal system. During the night, the body regulates key hormones such as melatonin and cortisol . Melatonin , best known for controlling the sleep–wake cycle, also has antioxidant properties that support cellular health.

On the other hand, poor or insufficient sleep can elevate cortisol, the body’s primary stress hormone. Chronically high cortisol levels may disrupt the balance of other hormones , including oestrogen and progesterone. While the relationship is complex, ongoing imbalance can contribute to symptoms such as breast tenderness and may affect overall hormonal health.

Supporting Cellular Repair and Maintenance

While you sleep , your body is hard at work repairing and maintaining tissues . This includes processes like DNA repair and the removal of damaged cells . These repair mechanisms occur throughout the entire body, including breast tissue, helping to maintain cellular integrity over time.

Although sleep alone cannot prevent disease, it plays a supportive role in keeping these essential processes functioning optimally.

Sleep and the Immune System

A well-functioning immune system is crucial for identifying and responding to abnormal cells. Adequate sleep strengthens immune responses , while chronic sleep deprivation can weaken them and increase inflammation in the body.

This makes sleep an important contributor to long-term health and resilience, including in relation to conditions that affect the breasts.

Appetite, Nutrition, and Indirect Effects

Sleep also influences the way we eat. When we don’t get enough rest, hunger hormones become disrupted:

Ghrelin increases appetite
Leptin decreases satiety

As a result, we may crave more sugary, processed foods and be less inclined to choose fibre-rich, nutrient-dense options . Over time, this can impact weight, digestion, and hormone balance—all of which are linked to overall wellbeing and indirectly to breast health.

Building Healthy Sleep Habits

To support your health, aim for 7–9 hours of quality sleep per night . Just as important as duration are consistency and sleep quality .

Here are some simple habits that can help:

Maintain a consistent sleep and wake time
Avoid screens at least one hour before bed
Create a dark, quiet sleeping environment
Get natural sunlight soon after waking
Stay physically active during the day
Eat enough throughout the day, including sufficient protein
Finish eating 2–3 hours before bedtime for better sleep quality

The Bigger Picture

Sleep is not a magic solution or a guaranteed way to prevent illness. However, it is a powerful foundation for overall health . By supporting hormonal balance, immune function, and cellular repair, good sleep contributes to the systems that help keep the body—including breast tissue—functioning well.

Final Thought

When it comes to our health, the goal isn't perfection but consistency . Prioritising sufficient, high-quality sleep alongside a balanced diet, regular movement, and appropriate medical care when needed, can make a meaningful difference over time.

Think of sleep as one of the most accessible and effective tools you have to support your long-term health and wellbeing.

Wishing you health and love,

Raquel x

The Impact of Plastics on Breast Health: Understanding the Connection and Easy Swaps

Tue, 24 Mar 2026 13:01:44 GMT

Our modern lives are wrapped in plastic. From the water bottles we sip from to the containers that store our food, plastic is everywhere! While convenient, it's becoming increasingly clear that this reliance on plastic might be impacting our health in ways we're only beginning to fully grasp. This is especially relevant for breast health .

The conversation about plastics and breast health isn't just about pollution; it’s about what’s in the plastic. Many plastics are made with synthetic chemicals that are known endocrine disruptors . These chemicals can mimic or block our bodies' natural hormones, particularly estrogen , which plays a crucial role in breast tissue development and health.

Understanding this connection is the first step toward taking action. Let’s explore why this is happening and, most importantly, provide actionable, easy swaps you can make today.

The Problem: Hormone-Mimicking Chemicals

Two of the most well-known and researched endocrine disruptors found in plastics are bisphenol A (BPA) and phthalates .

Bisphenol A (BPA): The Mimic

BPA is a chemical found in hard, clear plastics. You'll find it in:

Rigid reusable water bottles (especially older ones)
The lining of many food and beverage cans
Some reusable plastic food storage containers
Thermal receipts (the kind you get at the supermarket)

BPA is structurally similar to estrogen. When it enters our body, it can bind to estrogen receptors. This "false estrogen" can send confusing signals to our cells. In breast tissue, which is highly sensitive to estrogen, this interference can potentially disrupt normal cellular function.

Phthalates: The Blockers and Shifters

Phthalates are a group of chemicals used to make plastics more flexible and durable. They are found in:

Flexible PVC plastic products (like shower curtains
Plastic food packaging and plastic wrap
Some children’s toys (though this is increasingly regulated)
The "fragrance" ingredient in many personal care products (perfumes, lotions, shampoos, soaps)

Phthalates can bind to estrogen receptors and mimic the effects of natural estrogen in the body, resulting in estrogen-like activity. Like BPA, phthalates are recognized as endocrine disruptors that can interfere with the delicate hormonal orchestra governing our bodies.

The Connection to Breast Health

Why is this hormonal interference so concerning for breast health? The breasts are particularly susceptible to hormonal imbalances. The development and maintenance of breast tissue are tightly controlled by the fluctuations of estrogen and progesterone.

When endocrine disruptors like BPA and phthalates are introduced, they add exogenous (from outside the body) hormonal signals. This disruption, especially over a lifetime, is linked by research to an increased risk of various health issues, including reproductive problems and potentially, though the research is complex, an increased risk of breast cancer. While a single exposure isn't likely the cause, it’s the cumulative impact of chronic exposure to these chemicals from multiple sources that researchers are concerned about.

Your Action Plan: Easy Swaps to Reduce Exposure

The goal is not to eliminate all plastic—that’s nearly impossible today. The goal is exposure reduction . Focus on making the most impactful, easy changes.

1. In the kitchen: Safer Food & Water

The kitchen is one of the most significant sources of plastic exposure through our food and drink.

Avoid Heating Plastics: This is the number 1 rule. Heat causes chemicals to leach much more easily from plastic into your food.
Swap: Never microwave in plastic containers, even if they say "microwave safe." (This often just means the plastic won't melt).
Use: Transfer food to a glass, ceramic, or Pyrex container before heating.

Upgrade Your Storage: Phthalates from plastic wrap and BPA from older containers can migrate into your food, especially if the food is hot, acidic, or fatty.
Swap: Reusable plastic containers.
Use: Glass jars (like Mason jars), glass containers with lock-on lids, or stainless steel containers for leftovers.

The Single-Use Bottle Swap: Single-use plastic water bottles can leach chemicals, particularly if they’ve been sitting in a hot car or place.
Swap: Buying bottled water.
Use: Invest in a high-quality stainless steel or glass water bottle. It’s better for you and the planet.

Rethink Canned Goods: The lining of many cans still contains BPA or similar compounds.
Swap: Canned beans, tomatoes, and soups.
Use: Choose fresh or frozen produce, or look for foods in glass jars or "BPA-Free" cans (though be mindful that "BPA-free" may use similar chemicals like BPS).

2. In the bathroom: Cleaner Personal Care

What you put on your body is just as important as what you put in it.

Become a Label Reader: The word "Fragrance" is often a legal loophole that allows companies to hide hundreds of chemical ingredients, including phthalates.
Swap: Products listing "fragrance" without specificity.
Use: Choose products that are labeled "fragrance-free" or explicitly stated as "phthalate-free." Look for scents derived from pure essential oils.

Check the Container: Even if the product inside is clean, the plastic bottle itself can sometimes be the issue.
Use: Prioritize products packaged in glass or aluminum, or look for brands that prioritize using "safer" plastics (#2, #4, and #5 are generally considered better than #3, #6, or #7).

Small Steps, Big Impact

It’s easy to feel overwhelmed by the information, but the best approach is to start small. Don't rush to throw everything out. As you finish a product or need to replace a kitchen item, make a more conscious choice for the next one.

Start by replacing your plastic water bottle.
Then, move to glass storage for your leftovers.
Next time you buy personal care products, check the ingredients for phthalate-free options.

By making these consistent, easy swaps , you can significantly reduce your body’s daily chemical load. Protecting your breast health is a journey, and reducing exposure to endocrine disruptors in plastics is a powerful and proactive step on that path.

Wishing you love and health,

Raquel x

Are you Constipated? Why Bowel Movements Matter for Breast Health

Sat, 28 Feb 2026 15:16:10 GMT

When we think about breast health, we often overlook one key factor :

Our bowel movements.

Yes — your gut health and your breast health are deeply connected.

Let’s explore why.

The Gut–Hormone–Breast Connection

Your gut plays a central role in detoxification and elimination. It doesn’t just remove waste — it also helps eliminate used hormones, including oestrogen.

Once oestrogen has done its job in the body, it must be metabolised by the liver and excreted through the bowel. But this process depends heavily on healthy digestion and regular bowel movements.

If transit time is slow or constipation is present, problems can arise.

When stool sits in the colon for too long:

The gut microbiome can become imbalanced
An enzyme called beta-glucuronidase can become overactive causing previously metabolised oestrogen to be reabsorbed back into circulation

This reabsorption is known as oestrogen recirculation — and it can contribute to hormonal imbalances.

For some women, this may present as symptoms such as:

Breast tenderness
Fibrocystic breast pain
PMS
Heavy periods

Healthy elimination can support hormonal balance. And balanced hormones can support healthier, “happier” breasts.

What Is “Normal” When It Comes to Bowel Movements?

Many people are unsure what healthy bowel habits actually look like.

Two things matter most: frequency and consistency.

1. Frequency

Ideally, you should be having at least one bowel movement daily, and it should be easy to pass.

If you are skipping days or straining regularly, you are likely constipated — even if you don’t feel severely uncomfortable.

2. Consistency

The Bristol Stool Chart is a useful guide.

Type 1–2: Indicate constipation
Type 3–4: Considered healthy (Type 4 is ideal — smooth, well-formed, easy to pass)

Spending a long time on the toilet (for example, scrolling or reading) is often a sign things are not moving efficiently.

Healthy bowel movements should be relatively quick and effortless.

Struggling with Constipation? Here’s Where to Start

If your transit time feels slow, the good news is that this is often very responsive to simple lifestyle adjustments.

1. Increase Fibre — Especially from Vegetables

Aim for half your plate to consist of vegetables.

Focus on:

Cruciferous vegetables (broccoli, cabbage, cauliflower)
Green leafy vegetables (spinach, kale, rocket)
A variety of colourful “rainbow” vegetables

These provide fibre and phytonutrients that support both gut and oestrogen metabolism.

Important: Increase fibre gradually to avoid gas and bloating.

2. Hydration Is Non-Negotiable

Without enough water, stools dry out in the colon and become harder to pass.

A simple hydration check? Look at your urine colour. Darker urine usually indicates dehydration.

Remember:

Fibre without adequate water can worsen constipation
Flaxseeds and chia seeds should always be soaked
Herbal teas (unsweetened) count toward fluid intake
Increase fluids in hot weather or during exercise

Supporting hydration supports elimination.

3. Move Your Body Daily

Movement stimulates peristalsis — the wave-like muscle contractions that move stool through the digestive tract.

This does not require intense exercise.

Gentle options like:

Walking
Stretching
Yoga

Aim for 20–30 minutes daily.

Consistency is more important than intensity.

And if you work at a desk, build in regular movement breaks.

4. Create a Bowel Routine

Our bodies thrive on rhythm.

Eating, sleeping, and bowel movements all respond well to consistency.

Many people naturally feel the urge to go in the morning, especially after breakfast, because eating stimulates bowel contractions.

If you regularly ignore the urge, stool remains in the colon longer, becomes harder, and is more difficult to pass later.

Responding to your body’s signals matters.

The Bigger Picture

Constipation isn’t just about discomfort.

It’s about:

Microbiome balance
Hormone clearance
Oestrogen regulation

When elimination is functioning well, your body is better able to maintain hormonal balance.

And that supports not just your gut — but your breasts too.

If you’re struggling with slow transit or chronic constipation and would like personalised support, I’d love to help!

Optimising bowel health can be one of the most powerful — and often simplest — ways to support overall wellbeing and breast health.

Wishing you love and health,

Raquel

Starting the Habit of Self Breast Examination: From Fear and Anxiety to Love, Care, and Appreciation

Tue, 20 Jan 2026 12:39:15 GMT

How Do We Start the Habit of Self Breast Examination from a Place of Love and Appreciation?

Let me start by saying something important: the majority of breast lumps are benign and very common . Most women have some lumps or lumpy areas in their breasts at different times, often due to normal hormonal changes. Most breast lumps do not turn out to be cancer.

So remember— noticing a lump does not mean you have cancer .
Still, it’s really important to get to know your breasts and to get checked as soon as possible if you notice any changes .

Having said that, we all know that getting familiar with our breasts and checking them regularly should be a habit as important—if not more important—than brushing our teeth or showering every day. Why? Because it could potentially save our life .

And yet, the majority of us don’t do it.

When I received my cancer diagnosis, I quickly understood what all the fuss about early detection was really about. Believe me— when it comes to cancer, size matters . It can be the difference between having a mastectomy or a lumpectomy; between surgery alone or surgery plus chemotherapy. It may be the difference between the cancer being confined to the breast or having spread to the lymph nodes or beyond—completely influencing treatment options and prognosis.

Self breast examination is not a replacement for breast cancer screening methods like mammograms and ultrasounds, of course. But it is an amazing free tool that we all have. It can be done at home, it takes very little time, and it can be incredibly effective in detecting lumps or changes in the breasts or surrounding areas that need further investigation.

In fact, studies have shown that around 25% or more of breast cancers are first discovered this way .

So why is it so hard to make it into a habit?

I believe there's not just one reason, but one we don’t talk about enough is that self breast examination can be surrounded by shame, fear, and anxiety . Much of the anxiety comes from the “what ifs”— what if I find something wrong?

But early detection matters. It saves lives.

This practice is not about finding something bad —it’s about giving ourselves the best possible chance for early intervention if it’s needed.

And think about this: when was the last time you looked at your breasts with love instead of criticism?

Women’s breasts may be one of the most criticised parts of the human body. What do you think? From adolescence onward, many of us are exposed to opinions about our breasts—too small, too big, the “wrong” shape. Society teaches us, consciously or unconsciously, that our breasts are not lovable as they are. Shame often starts early.

I think our breasts are amazing— regardless of their shape or form . I wish I had realised this earlier.

So I’d like to suggest a shift in mindset:
Let’s turn self breast examination into a positive habit of self-care, love, and appreciation , rather than something driven by fear.

How Do We Start the Habit of Self Breast Examination from a Place of Love and Appreciation?

1. Start with the Basics: Set a Routine

Choose a consistent time each month.
If you still have periods, the best time is a few days after your period ends. If you don’t, pick the same day every month—perhaps the first of the month.

Try linking it to an existing habit, such as while showering or after applying body lotion. That way, it doesn’t feel like another task—it becomes part of your routine.

2. Take the Pressure Off the Outcome

The goal is not to find something wrong—it’s simply to get to know your breasts and check in with your body .

If you notice something that worries you, try not to panic. As mentioned earlier, most lumps are benign. Getting it checked by a doctor is the key to clarity and peace of mind.

3. Reframe How You Look at Your Breasts

Before you begin, pause for a moment. Look at your breasts in the mirror and acknowledge them with appreciation. Think about all they may have done for you—nourishing a child, being part of your identity, or simply being a beautiful part of who you are.

Try to soften criticism. Even if society’s standards say otherwise, remember: your body is unique , and it is perfectly imperfect. This shift—from judgment to appreciation—can make the process feel empowering rather than intimidating.

4. Break It Down into Simple Steps

In front of a mirror (standing or sitting):
Step 1: Look at your breasts with your arms at your sides. Notice any changes in size, shape, or skin (such as redness, dimpling, or rash). Then gently press your hands against your hips to see if there are any changes when the muscles contract.

While lying down (often the best position to feel breast tissue):
Step 2: Use the pads of your fingers—not the tips—to feel your breasts. Start from the outer edge and work inward, covering the entire breast in a circular motion. Don’t forget the underarm area and up toward the collarbone.

Step 3: Apply gentle but firm pressure. Move in circular or up-and-down patterns—whichever feels most natural to you.

Standing up (in the shower or after bathing):
Step 4: Soap or water can help your fingers glide more easily. Feel the breasts in the same way as when lying down, making sure all areas are covered. If you notice anything unusual, remember—most lumps are not cancer, but they should be checked by a doctor as soon as possible.

5. Go at Your Own Pace

If the idea feels intimidating, take it slowly. You don’t have to do a full exam straight away. You might start by checking one breast and gradually build confidence over time. Comfort comes with familiarity.

6. Educate and Support Each Other

If you feel comfortable, talk to friends or loved ones about self breast examination. Sharing experiences can reduce stigma and fear—and encourage others to create this habit too.

7. Revisit Your Feelings

If emotions come up—fear, anxiety, relief—know that this is completely normal. Take a moment to reflect or journal about how you feel. Processing these emotions can make the next exam feel lighter and more grounded.

The key is consistency and self-compassion . When self breast examination becomes an act of care rather than fear, it turns into a loving ritual—just like brushing your teeth. You are taking care of yourself, not searching for something to be wrong.

I wish for every woman to look at her breasts with love, care, and appreciation. And for every girl to learn this from her mother, so she carries this habit with her for life.

So— are you ready to start caring for, appreciating, and loving your breasts?

Think about when you’ll begin . Add it to your calendar! Show up to your monthly “appointment” with yourself and notice how it feels.

I would love to hear your thoughts or experiences. Please feel free to get in touch.

Wishing you love and health,

Raquel

What is a "Proper" Breakfast

Wed, 27 Sep 2023 10:29:42 GMT

Do you find yourself feeling hungry and lacking energy soon after having your breakfast?

Are you struggling to concentrate at work and are you reaching out to coffee, chocolate or biscuits throughout the morning?

Chances are you’re having a carbohydrate rich breakfast lacking in protein, fat and fibre.

Our bodies are the most sensitive to glucose first thing in the morning after having fasted during the night, so breakfast is actually the worst time of the day to eat just sugar and starches (fruit juices, fruit smoothie, pancakes with a sweet topping, toast with jam, plain oats, cereals, etc).

Eating a carbohydrate rich breakfast is the best way to set off a glucose spike which will lead us to fatigue, bad mood and cravings and that will set us up for a glucose roller coaster ride for the rest of the day. This has a massive negative impact on our food choices for the rest of the day and our health in the long term, including hormone dysregulation.

Good news is if you choose your breakfast wisely, you’ll feel so much better throughout the day. Plus you'll be supporting your hormone balance and therefore helping minimise your perimenopuase symptoms, for example.

Breakfast is such a great opportunity to nourish your body. Choosing your breakfast wisely means including protein , fat and fibre into your breakfast.

Below are some breakfast tips and examples I share with my clients regularly:

Add nut butter, protein powder, Greek yoghurt, seeds and berries to your oats. Avoid adding sugar, honey, maple syrup, dried fruits or tropical fruits to it.
Try a chia pudding and follow the same principles for the oats.
A smoothie containing protein, fat and fibre. For example: good quality protein powder, flaxseeds or chia seeds, nuts or nut butter, avocado, spinach or cauliflower, ¼ banana (optional), berries, and unsweetened milk of your choice. The more protein, fat and fibre (veggies) and the less fruit your smoothie contains the better it will be for your glucose levels. The best choice of fruit is berries.
Go savoury. This is the best way to flatten your glucose curves, and it doesn’t have to be complicated! To build it up just make sure that it contains a good amount of protein (Greek yoghourt, tofu, meat, fish, cheese, good quality protein powder, nuts, nut butter, seeds, eggs), fibre (literally any veggies and pulses: spinach, mushrooms, tomatoes, courgettes, lentils, hummus, lettuce, cucumber, raw or already roasted peppers from a jar are very convenient, any leftovers from last night’s dinner!), fat (extra virgin olive oil, avocado oil, butter, avocado, nuts or nut butter and seeds, olives).

Examples of a savoury breakfast could be:
Sourdough toast with mashed avocado, drizzle of extra virgin olive oil and veggies of choice.
Sourdough toast with almond butter + Greek yoghurt with chia seeds and a handful of berries.
Hard boiled eggs with sliced avocado, hummus and salad leaves dressed with lemon juice and extra virgin olive oil.
Scrambled eggs with crumbled feta cheese and veggies of choice.
Sourdough bread drizzled with avocado oil topped with two poached eggs and wilted spinach or veggies of choice.
Warm lentils topped with poach eggs, veggies and drizzle of extra virgin olive oil.
Pan-fried halloumi cheese + veggies and pulses of choice.

NOTE:

Sprinkling some nuts and seeds is an easy and quick way to boost your breakfast with healthy fats and nutrients.
If you’ve got access to broccoli sprouts or if you grow your own at home adding about 1 tablespoon of those to your savoury breakfast is an amazing way to add fibre and extra nutrients to your breakfast.

Here is a simple challenge for you this week if you are up for it. Think about how you feel in the mornings until lunch time and think about your breakfast. Does it include protein, fat and fibre, or does it consist mainly of carbohydrates? Then think about what changes you can make, or what can you add to your breakfast to avoid a glucose spike.

I would love to hear what comes up for you. Get in touch if you have any questions or if you'd like to share your experience, I'd be delighted to hear from you.

Raquel

Hot Summers: fertility nourishing, cooling, Mediterranean recipes

Fri, 15 Jul 2022 22:28:34 GMT

Coming from a Mediterranean country, we are very used to hot Summers. And our cuisine reflects that in the wide variety of traditional, highly nutritious, super cooling, hydrating, and delicious recipes available which I make over here in the UK every time we get a heat wave.They tend to have a very high water content, be rich in vegetables, and of course served very cold straight from the fridge. Because of their high nutrient content they are amazing fertility recipes, perfect to nourish our bodies and prepare for conception.

My first "go to" recipe when it is hot is Salmorejo . This is a super nutritious, cold thick tomato based soup. Brilliant for women and men fertility, as the lycopene content in tomatoes is a powerful antioxidant, and has been shown in studies to improve sperm motility too.

Here’s my adaptation from the traditional recipe:

1kg tomatoes, quartered.

1 fat clove of garlic (peeled)

1/2 a quite large onion (peeled)

1/2 red pepper

Some sourdough bread, I add a 3 finger thick slice, raffly (without the crust).

Salt for seasoning

A good big dollop of extra virgin olive oil

Blend everything together, taste and adjust seasoning/flavours to your taste by adding more of any of the ingredients. Put in the fridge to chill, and enjoy!!

It is normally served with some chopped hard boiled egg and good quality serrano cubes on top.

Ajo blanco (white garlic). This is another super cooling and highly nutritious cold soup with a base of blanched almonds. Which makes it a super nourishing fertility recipe high in vitamin E and other vitamins and minerals, as well as super important healthy fats. And again, so quick to make!

This is how I make it:

200g blanched almonds

2 small garlic cloves

150g sourdough bread without the crust

1 litre of very cold filtered water

100ml extra virgin olive oil

30ml sherry vinegar

Salt

Put in a blender the almonds, garlic and filtered water. Blitz.

Add the bread without the crust, extra virgin olive oil, and sherry vinegar. Blitz until all is blended together.

Season with salt.

It shouldn’t be too thick in texture so add more cold filtered water if needed.

Leave in the fridge for at least 3 to 4 hours before serving so that all the flavours blend together.

It is traditionally served very cold with some sliced white grapes on top.

Huevos rellenos (Spanish stuffed eggs) : I looove these! Rich in super important fertility nutrient choline from the eggs; protein and healthy fats, as well as antioxidant rich from the lycopene in the tomato passata making it an amazing fertility nourishing recipe for both men and women. Why not have them for a different savoury breakfast! Just add a side salad of vegetables of your choice (with slices of avocado, some cherry tomatoes, cucumber… and a good dressing, to your leftover huevos rellenos for a blood sugar/ fertility friendly breakfast which will nourish you and will fill you up until lunchtime.

This is how I make them:

6 large eggs, boiled and peeled.

150g good quality tuna, ideally Albacore, from a glass as opposed to tinned tuna. Either in spring water or in olive oil.

Tomato passata, about 3 or 4 tbsp

To decorate:

Home made mayonnaise

Roasted red pepper from a jar! (optional), or an anchovy

Peel the cooked boiled eggs and cut in half. Take out the cooked yolks and put in a bowl. Place the halved egg whites in a serving tray.

Add the tuna to the egg yolks and mash with a fork.

Add the tomato passata and mix well. It shouldn’t be too runny or too thick.

Season with salt.

Fill the egg whites with the tuna mixture.

Cover with some home made mayonnaise and decorate with roasted red pepper or an anchovy on top.

Leave in the fridge and serve very cold.

Raquel Ramos Fraga 15/07/2022

La dieta mediterránea en España en la actualidad

Wed, 09 Jun 2021 10:06:11 GMT

La dieta mediterránea tradicional está asociada con una mayor expectativa de vida y es mundialmente aclamada como la dieta a seguir para prevenir enfermedades no transmisibles asociadas a las sociedades occidentales, como las enfermedades cardiovasculares, algunos cánceres y otras enfermedades degenerativas (1,2). Esto se debe en gran parte al consumo de aceite de oliva sin refinar (aceite de oliva virgen extra) tan característica de la dieta mediterránea. Los ácidos grasos monoinsaturados y ácidos grasos omega 3 y omega 6, además de compuestos fenólicos son los responsables de las propiedades cardioprotectoras, antiinflamatorias, antioxidantes y anticancerígenas que se le atribuyen al aceite de oliva y q han sido demostrados en la evidencia científica (3). Además, la dieta mediterránea tradicional se caracteriza por una alta ingesta de verduras, hortalizas, frutas frescas, legumbres y cereales, pescado dependiendo de la zona geográfica, carne blanca, moderada ingesta de lácteos, bajo consumo de carne roja y derivados, agua como bebida principal, y un consumo moderado de alcohol principalmente de vino durante las comidas (1). La Fundación Dieta Mediterránea la define a su vez como “mucho más que una simple pauta nutricional. Una herencia cultural y un estilo de vida equilibrado”, en la que se pone de manifiesto además la importancia de la actividad física realizada regularmente, y que ha sido reconocida por la UNESCO como Patrimonio Cultural Inmaterial de la Humanidad en Noviembre del 2010 (4).

España es el país con la tasa de mortalidad más baja de la Unión Europea (5) y fue coronado como el país más sano del mundo en la última edición en 2019 del ranking de naciones más sanas de la agencia Bloomberg (6). Los expertos lo atribuyen a la dieta mediterránea y al estilo de vida (5). Sin embargo, cada vez se cuestiona más la adherencia a la dieta mediterránea de los españoles en la actualidad, sobre todo entre los jóvenes y niños.

En España el punto álgido de adherencia a la dieta mediterránea se remonta a los años 60, 70. A partir de los años 80 factores socioeconómicos como la incorporación de la mujer a puestos de trabajo fuera del hogar, un mayor acceso a los alimentos de manera más fácil y rápida en supermercados a diferencia de pequeñas tiendas especializadas y mercados, y sobre todo el acceso a la comida basura y bollería industrial, rápida de consumir, barata y saciante a expensas del valor nutricional, están afectando como comemos los españoles (1). Esto está repercutiendo a su vez en el aumento de la obesidad de la población, siendo especialmente preocupante entre los jóvenes y niños (7).

El estudio ENPE publicado el pasado Abril en la revista española de cardiología concluye que la obesidad en población menor de 25 años ha continuado aumentando en los últimos 30 años, con el 34% de la población española entre 3 y 24 años con sobrepeso u obesidad. Cifra que asciende hasta casi el 40% en niños entre 3 y 8 años (7). Además el estudio COSI de la Organización Mundial de la Salud indica que las tasas de obesidad infantil y juvenil en España es de las más altas de Europa, ocupando el tercer lugar con un 14.2% solo por debajo de Italia 15.2% y Grecia 18% (8,9). El sobrepeso y la obesidad en la niñez están asociados con una mayor probabilidad de padecer obesidad en la edad adulta, lo cual está asociado a un mayor riesgo de padecer enfermedades no transmisibles como la diabetes tipo 2, enfermedades cardiovasculares, y algunos tipos de cáncer, entre otras (9).

En el año 2016 España era el segundo país del mundo industrializado que menos gastaba en comida rápida, solo por detrás de Italia (10). Sin embargo, un informe analizando los pronósticos de gasto en comida basura por los españoles desde 2016 a 2019 auguraba un aumento del 24% (11). Además es muy común entre los más pequeños la ingesta de bollería industrial en la merienda o después de hacer ejercicio físico a expensas de la fruta por ejemplo (12). Teniendo en cuenta que la adherencia a una dieta mediterránea está inversamente asociada al consumo de alimentos procesados (13), este incremento supondría un riesgo para la adherencia a la dieta mediterránea y un detrimento de la salud de la población en un futuro no tan lejano. Especialmente entre los jóvenes, los principales usuarios.

A pesar de estos datos, un estudio publicado por la Universidad de Washington en Octubre 2018 sitúa a España como el país con mayor expectativa de vida de todo el mundo en 2040, con una predicción de una media de vida de 85.8 años (14). Por todo ello, si España quiere seguir como referente mundial de la dieta mediterránea y a la cabeza en los rankings mundiales de salud y longevidad, los gobiernos tanto regionales como central deberán analizar todas estas tendencias de consumo y diseñar medidas y guías para mejorarlas. Promoviendo la educación de la población especialmente más joven alrededor del conocimiento y puesta en práctica de la dieta mediterránea. Conservando las recetas tradicionales y enfatizando el disfrute del buen comer como forma de vida que caracteriza al territorio español, así como su forma de vida alrededor de la comida, con comidas pausadas que permiten una correcta digestión y una oportunidad de socialización, sin aparatos electrónicos de por medio. Regulando la promoción y venta de productos poco saludables en los supermercados, colegios y lugares públicos frecuentados por los jóvenes, como cines, y promoviendo opciones más saludables de acorde a las pautas de la dieta mediterránea. Una vuelta a meriendas tradicionales basadas en las guías de la dieta mediterránea exentas de bollería industrial, así como planes y políticas para evitar el sedentarismo entre los jóvenes y niños y que favorezcan la actividad física diaria.

Raquel Ramos Fraga BSc (Hons) Nutritional Therapy

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