With the arrival of October, the Endocrinology and Nutrition Service of the Torrecárdenas University Hospital in Almería, part of the Andalusian Health Service (SAS), urges citizens to resume healthy habits after the summer period. Professionals advise against extreme diets or overly demanding exercise plans, instead promoting simple and sustainable goals.
Pedro Mezquita, head of the Service, emphasizes that returning to routines is an opportunity to review habits without seeking immediate results. Metabolic health, which goes beyond weight and includes factors like adiposity, blood pressure, and glucose levels, is key to preventing chronic diseases such as type 2 diabetes and cardiovascular pathologies. "The important thing is to build a healthy lifestyle pattern, compatible with our circumstances and that we can maintain in the long term," he points out.
Recommended habits include a diet based on fresh and minimally processed foods, such as fruits, vegetables, legumes, whole grains, and olive oil, avoiding the elimination of entire food groups or 'detox' diets. It is suggested to plan weekly meals that include vegetables and fruits.
Water is proposed as the main beverage. Regular physical activity, such as walking or climbing stairs, is essential for reducing sedentary behavior. The World Health Organization recommends between 150 and 300 minutes per week of moderate aerobic activity or between 75 and 150 minutes of vigorous activity, in addition to muscle-strengthening exercises.
Establishing regular schedules, protecting rest, and gradually advancing bedtime are other pillars for health. It is advised to set one or two concrete and realistic goals, such as walking for 30 minutes three days a week, rather than making general resolutions that are often abandoned.
In cases of overweight or obesity, weight loss should be an individualized therapeutic goal and not an urgent response. The hospital's Endocrinology and Nutrition Service reminds that eating a balanced diet, drinking water, exercising regularly, resting adequately, and choosing realistic goals contribute to long-term well-being.
