Healthy living and longevity guide

Healthy eating helps protect against malnutrition in all its forms and against noncommunicable diseases such as diabetes, heart disease, stroke and cancer. Fruits, vegetables, whole grains, legumes, nuts, seeds and lean animal foods are part of this pattern.^[1]

Free sugars include sugars added to foods and drinks, and sugars naturally present in honey, syrups and fruit juices.^[1]

According to data from the Türkiye Nutrition and Health Survey 2017, adults in Türkiye eat an average of 10.2 grams of salt a day; this is more than twice the recommended amount of sodium. The Turkish Dietary Guidelines recommend cutting down on salt (no more than 1 heaping teaspoon or 1 level dessert spoon a day) and using iodized salt. If you stick with using less salt for a while, you can get used to the taste.^[2]

Adults should drink no less than 8–10 glasses of water and other drinks a day.^[2]

The Turkish Dietary Guidelines describe the Mediterranean diet as a sustainable eating pattern that is locally and culturally suited to Türkiye and should be encouraged. This pattern is rich in legumes, grains, oilseeds, fruits and vegetables, and limits red meat, processed meat and refined sugar. Most of the fat comes from olive oil; dairy products, eggs, fish and white meat are included in moderate amounts.^[2]

A serving of nuts is about 30 grams: a handful (30) of hazelnuts or 4–5 walnuts. Avoid nuts coated in salt or sugar.^[2]

In the PREDIMED study in Spain, which included 7,447 people aged 55–80 at high risk of cardiovascular disease, major events such as heart attack, stroke and death from cardiovascular causes occurred less often in the groups assigned to a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts than in the group on a reduced-fat control diet. This result was found in people at high cardiovascular risk.^[6]

The study's first report, from 2013, was retracted because of deviations from randomization at some sites; the results were published again in 2018 with analyses that took these deviations into account.^[6]

According to the World Health Organization's 2020 guidelines, all adults should do 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity a week (or a combination of the two). Muscle-strengthening activities are recommended for every age group, and time spent sitting should be reduced.^[3]

Some movement is better than none; every kind of movement counts.^{[3, 4]}

In adults and older adults, regular physical activity is linked to a lower risk of death from any cause, death from cardiovascular disease, high blood pressure, type 2 diabetes, some types of cancer and falls, and to better mental health, cognitive health and sleep.^[4]

• The recommended amount of sleep for adults aged 18–60 is 7 or more hours a night. Getting enough sleep helps lower the risk of chronic diseases such as type 2 diabetes, heart disease, high blood pressure and stroke.^[5]
• Go to bed and get up at the same time every day.^[5]
• Keep your bedroom quiet, relaxing and cool; turn off electronic devices at least 30 minutes before bed.^[5]
• Avoid heavy meals and alcohol before bed, and caffeine in the afternoon and evening.^[5]

Some people with COPD may lose weight without meaning to, while extra weight can make shortness of breath worse. Getting enough energy and eating protein-rich foods is important for keeping a healthy weight. If needed, you can see a dietitian as part of a pulmonary rehabilitation program.^[7]

Even if you don't have a health condition, you can get support to eat in a more balanced way and feel better. From a functional medicine perspective, I look at your diet and lifestyle alongside your symptoms to try to understand the underlying causes. I offer counseling in person and online; my priority throughout is supporting gut health.

My services in this area include functional nutrition, building a healthy eating pattern, and nutrition for COPD and asthma; I also do detailed body analysis. My aim is to help you make an eating pattern built on the right foods for you part of your lifestyle.

A nutrition plan does not replace the treatment your doctor recommends; it works alongside it. Talk to your doctor about any change to the medicines you take.