Nutrition and health prevention
Children’s cardiovascular health
In Spain, childhood obesity remains a major challenge in 2025, affecting more than a third of schoolchildren (36.1% overweight in 2023), with figures that vary according to age and socioeconomic level.
Sedentary lifestyle
Furthermore, sedentary behavior is a key factor, evidenced by a significant increase in screen time and a reduction in physical activity, according to studies such as PASOS 2022-2025 by the Gasol Foundation.
This data is particularly important given that the World Health Organization considers that 80% of cases could be prevented with healthy habits instilled from an early age.
Nutrition and health prevention
Stages from birth
Infant
From birth, these two factors are key to prevention.
For the first six months, exclusive breastfeeding is essential; and complementary feeding should continue until two years of age, gradually introducing a variety of natural foods starting at six months.
Furthermore, free movement, crawling, and play are fundamental to stimulating their development.
It is well known that obesity in children under two years of age carries a 30% greater chance of persisting into adolescence, and thus into adulthood.
preschool age
Between the ages of three and five, a varied diet of fruits, vegetables, whole grains, and lean protein, along with limited sugar intake, is essential for protecting cardiovascular health.
Furthermore, it is important to combine a healthy diet with 180 minutes of physical activity of any intensity.
Don’t forget that young children need to sleep more than an adult, between 10 and 13 hours of sleep per day.
Preadolescence
During the school years, from ages six to twelve, a balanced breakfast is recommended, while limiting snacks, pastries, and sugary drinks.
It is also very important to encourage physical activity, whether it be walking, cycling, or any other extracurricular activity.
It is worth considering replacing these types of activities with screen time, limiting their use to two hours per day.
Adolescence
Young people between the ages of thirteen and seventeen are at a stage where they consolidate their eating and physical activity habits; they already have autonomy and the capacity to make choices.
If they have acquired healthy habits during childhood, it is considered that they have made optimal progress to continue into adulthood.
A responsible relationship with food is a very important step in people’s lives.
Nutrition and health prevention
Respiratory problems
We don’t usually pay attention to the problems that can result from excessive consumption of ultra-processed foods from childhood.
In this case, a study carried out by the University Clinic of Navarra has shown that if 30% of the diet consists of ultra-processed foods, in minors, the risk of suffering from chronic respiratory diseases increases.
Risks to respiratory health
It is estimated that the risk can be up to four times higher than in a person with a healthy diet.
This is due to the inflammatory effect on the airways.
The relationship between diet and respiratory health
Nutrition plays a crucial role in the management and prevention of chronic respiratory diseases such as asthma, COPD (Chronic Obstructive Pulmonary Disease), and pulmonary fibrosis.
A balanced, nutrient-rich diet can significantly improve lung function, reduce inflammation, and strengthen the immune system.
For this reason, we consider good nutrition as a preventative measure.
What foods are most recommended for patients with chronic respiratory diseases?
It’s very simple, it’s about incorporating basic and accessible foods into your daily diet, which, if consumed daily, will have a very positive impact on your health.
- Fresh fruits and vegetables: Rich in antioxidants and vitamins, they help fight inflammation and oxidative stress.
- Fatty fish: Sources of omega-3 fatty acids, such as salmon and mackerel, which help reduce inflammation.
- Nuts and seeds: Good sources of magnesium and healthy fats that support lung function.
What foods should you avoid to improve your respiratory health?
There are some foods that can worsen the symptoms of chronic respiratory illnesses.
These foods are easy to guess:
- Processed foods and foods high in sodium: These can cause fluid retention and raise blood pressure, which can make breathing difficult.
- Dairy products: In some people, dairy can increase mucus production, which can worsen breathing problems.
- Fried and fatty foods: These can cause inflammation and impair lung function.
How does good hydration affect respiratory health?
Proper hydration is essential for respiratory health, for the following reasons:
- It keeps the airways hydrated: This facilitates mucus removal and easier breathing.
- It helps prevent infections: Drinking enough water can help keep your immune system strong and functioning properly.
In conclusion, we invite you to reflect on how food influences your life and how important it is to you personally.
Finally, we ask if you consider your eating habits to be positive for your health and, if not, what steps you would take to make a change and set new goals for next year.