*Drinking water regularly (40cc/kg). A 70kg person should drink 2800ml of water. Liquids should not be consumed half before and 1 hour after a meal. Tea, coffee and ready-made drinks cause dehydration. Herbal teas and buttermilk can be easily consumed as liquid.
*Exercise should be done at least 3 hours a week. Swimming, pilates, running and walking are among the quality sports. Do not eat anything 1 hour before and 2 hours after exercising.
*Electromagnetic fields such as phones and TV should be avoided, especially at night. *Regular sleeping habits should be acquired. Sleeping time should be 6-8 hours. The most valuable sleep: The sleep between 23.00 and 03.00.
*We must have an active life habit. You should not stay still in one place for more than half an hour. *Attention should be paid to breathing exercises or activities that calm the soul such as Yoga / Tai Qi / Qi Kong / Nature walks. Breathing exercises should be performed 3 times a day, for 5 minutes each. For example: 2 seconds: breathe in, 4 seconds: hold your breath, 8 seconds: breathe out. *Reduce your stress and learn to think positively. Be organized and list your tasks from largest to smallest. *Make time for those around you and especially for yourself. Have hobbies that you love to do.
*Unless your doctor says something else, the habit of 'alkaline nutrition' / 'Aegean style nutrition' should be acquired. One should not eat without eating. We should eat slowly and chew at least 20 times (30-40 times). We should not consume anything, including water, half an hour before and 1 hour after meals. *We should reduce milk consumption.
*Alcohol and cigarettes should be reduced; Additionally, it should not be forgotten that fruits eaten on a full stomach and/or in large quantities turn into alcohol in the intestines. *Meat/bone broth should be consumed frequently.
*Animal fats (clarified butter-butter) should be used in meals and cold-pressed olive oil should be used in salads. financial. Oil and margarine should not be consumed.
*Packaged foods should be avoided as much as possible.
*Refined sugar, salt, (white) flour and sweeteners should be avoided. Whole wheat flour, potatoes, bulgur, honey and rock salt can be consumed.
*You should consume seasonal fruits and vegetables with their peels. It should be cleaned in running water. Naturally ripe local fruits should be chosen.
*Care should be taken to consume nuts raw and on an empty stomach.
*There should be only one type of main course in our meals.
*Yoghurt, kefir, turnip in terms of Pre/Probiotic support. Consumption of pickles, pickles and kombucha should be increased. We should spare one of our meals for yoghurt and salad.
*Dinner should be made lighter. At least a little exercise should be done afterwards and nothing should be eaten 4 hours before going to bed.
*Oral and dental health should be taken care of.
*Medication should be avoided unless necessary. For example, when our headaches start, we should drink Magnesium with 2 glasses of water.
*Health fasts/detox should be done weekly or monthly.
*Stay in natural areas for 2 hours a week. Fields, woods, watery places, beaches and large parks.
*While we are pushing our body's health capacity in every way, including us; We should allow him to recover a little with regular exercise.
Healthy-Balanced-Conscious NUTRITION:
Today is an age of consumption; It is obvious that if we abandon ourselves to this consumption frenzy, we will eventually lose our health. The indispensable part of both our inner and outer beauty is our nutrition. For example, when we eat a heavy meal, we should chew our bites thoroughly, take enough fiber food with the meal, and do light movements/exercise after the meal. Even if we miss our meal, we should be able to do serious exercise 1-2 hours later. Especially when consuming protein foods (e.g. meat), we should eat a lot of greens and not even drink water. It is also common in our society and is eaten after dinner (often a heavy meal). We should give up food products, sweets, snacks, water/soda and fruits and make it a habit to consume them on an empty stomach. We should be able to include drinking enough water and exercise among our daily tasks. Thus, we must learn how to eat healthy and incorporate it into our lives; Let's have a fit, slim and most importantly healthy body. Let's not forget that; Our most important asset is our body. And as long as we take good care of it, it will not let us down.
'Every good thing that comes to you is from Allah, and every evil that comes to you is from following your own desires...' (Nisa;79)
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