Of course, these are not the only benefits of cold contact, which supports the immune system. Besides all these; It keeps skin and hair healthy, soothes itchy skin, increases brown adipose tissue, aids weight loss, increases resilience to stress, reduces the effects of depression and increases energy levels. In short, it contributes to the optimal functioning of the body.The ideal way to take a cold shower; at the end of a warm shower is to slowly lower the temperature and cool you down until you start to feel uncomfortable. Then it is to stay under water for 2-3 minutes. Breathing calmly and deeply will help reduce your mental and physical discomfort. You can gradually increase the degree and duration of your cold shower applications over time.However, if you have some health problems, you should avoid taking cold showers. These health problems are listed as follows;<ul><li>Being underweight or having an eating disorder (which can cause a lot of chills)</li><li>Have a delicate heart or respiratory disease that makes it difficult to breathe (check with your doctor first)</li><li>Pregnancy status</li><li>Symptoms of hypothermia (lower than normal body temperature and chills)</li></ul>

Health Benefits of Taking a Shower with Cold Water

It is known that cold water has positive effects on our general health. Its effects on the immune system have also been widely studied. Cold water exposure increases the white blood cell (leukocyte) count as the body is forced to respond to changing conditions. Over time, the body gets better at activating defenses. This means that taking cold showers can help increase resistance to common illnesses such as colds and flu.A 2014 study found that diving into cold water causes the body to release adrenaline. This has two effects: It makes the immune system produce more anti-inflammatory substances. It also reduces the inflammatory response to infections. Both of these effects help the body resist disease.However, cold contact can increase autophagy (the body&#x27;s way of cleaning damaged cells) and apoptosis (programmed cell death) inside the body.A 2007 study showed that cold showers can make the body more resistant to certain types of cancer.

Here are the seven key habits for longevity: 1. A Balanced and Nutritious Diet Nutrition is one of the cornerstones of longevity. Antioxidant-rich fruits and vegetables, fish rich in omega-3 fatty acids, and healthy fats help slow down the aging process. Plant-based diets are also effective in reducing the risk of chronic diseases such as heart disease and diabetes. 2. Regular Physical Activity Physical activity supports not only physical health but also mental health. A daily 30-minute walk, yoga, or light exercises improve heart health, maintain muscle mass, and strengthen mental well-being. Staying active also helps preserve mobility in old age. 3. Supporting Mental Health Stress can accelerate the aging process, so managing stress is key to a long life. Practices like meditation, breathing exercises, and mindfulness help support mental health and contribute to longevity.4. Building Social Connections Strong social relationships prevent loneliness and depression, improving overall health. Studies show that socially active individuals tend to live longer, healthier lives. Friendships, family bonds, and community activities help strengthen mental health.5. Adequate and Quality Sleep Sleep is a process during which the body renews and heals itself. Regularly getting 7-8 hours of sleep strengthens the immune system, protects brain function, and reduces the risk of illness. Quality sleep is one of the most important factors for longevity.6. Continuous Learning and Keeping the Mind Active Mental flexibility and learning new things help maintain brain health and prevent age-related cognitive decline. Engaging in activities like learning new hobbies, reading, or solving puzzles contributes to a longer life.7. Regular Medical Checkups Regular medical checkups are essential for staying healthy and living a long life. Annual health screenings, blood tests, and early diagnosis can prevent or treat many diseases early on. Preventive healthcare is one of the most effective ways to ensure a long and quality life.As we can see, living to 100 years old is no longer just a dream. While genetics play a role in longevity, lifestyle habits have a significant impact on how long we live.According to Professor David Sinclair, who has written extensively on genetics and aging, aging is another disease that humans need to overcome. However, achieving this doesn&#x27;t require medications but rather a willingness to step out of your comfort zone.

The Seven Secrets to Longevity

Abraham Lincoln once famously said, &quot;In the end, it&#x27;s not the years in your life that count. It&#x27;s the life in your years.&quot; While the quality of your years on earth is likely important to you, there are many who also care about the quantity. Scientists have studied the habits of people who live long lives to determine which factors contribute to a healthier and longer lifespan.

What are the Factors Causing Leaky Bowel Syndrome?<ul><li>Frequent use of antibiotics</li><li>Experiencing acute emotional or physical trauma</li><li>Chronic stress</li><li>Chronic dysbiosis</li><li>Use of non-steroidal anti-inflammatory drugs, ibuprofen or drugs that act in this way</li><li>Toxins</li><li>Liver toxicity and excess fat consumption</li><li>Alcohol dependence</li></ul>Risk factors for the development of leaky gut include structural/anatomical problems, motility disorders, immunodeficiency, reduced digestive secretions and old age.Which treatment methods should be used?The most effective way to treat this gastrointestinal disorder is to follow the intestinal healing protocol (remove, replace, repair and rebalance). In this, it is important to eliminate foods and factors that damage the intestines and replace them with therapeutic foods. In addition, it is necessary to repair the gut with special supplements such as butyric acid and rebalance the microbiome with probiotics. Other factors that increase treatment success are reducing stress levels, improving sleep quality, and limiting smoking and alcohol consumption.

What is Leaky Bowel Syndrome?

Leaky gut syndrome is a digestive problem that occurs for various reasons. This problem occurs when the tight junctions between the cell layers, which determine what can and cannot enter the bloodstream, are damaged. These junctions are the gateway between the intestines and the bloodstream. Under normal conditions, the tight junctions in the intestine only allow the passage of digested nutrients, minerals and vitamins, but when these junctions are opened, unwanted substances such as toxins, bacteria and undigested food particles also enter the bloodstream. Loosening of this structure is called &#x27;leaky gut syndrome&#x27;. If the immune system does not recognise the various microorganisms and particles that pass into the bloodstream, it can initiate an autoimmune reaction. Recent studies show that almost everyone with autoimmune disease has leaky gut syndrome, with or without symptoms. Leaky gut syndrome can cause various symptoms. It can manifest itself with many symptoms such as food allergies, immune system diseases, skin problems, neurological problems, vitamin deficiencies, untreated depression, chronic headache, fibromyalgia, constipation, diarrhea, irritable bowel syndrome, chronic fatigue. Some people do not experience any digestive symptoms despite the presence of leaky gut. Instead, swelling of the hands and feet after eating, muscle tension and stiffness in the morning, brain fog and distraction when certain foods are consumed.

Holistic Nutrition

Elevate your health and vitality with holistic nutrition

Holistic medicine identifies the processes that make people sick before determining how to treat the disease. It aims to find solutions for these causes by questioning the causes of the conditions that cause the disease rather than the course of the disease. In line with this approach, holistic nutrition focuses on revealing and treating functional disorders by evaluating your mental, physical and spiritual factors. Nutrition is the most important issue in a holistic approach. Because the biggest cause of chronic diseases is intestinal permeability and the imbalance of bacteria in our intestines. What needs to be done here is to make proper nutrition a way of life by choosing the right foods.

Nourish your cells and immune system

Intermittent Fasting

Join the intermittent fasting revolution and transform your health

Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating within a specific timeframe. It does not specify which foods to eat but rather focuses on when to eat them. Common fasting methods include the 16/8 method (16 hours of fasting and an 8-hour eating window) and the 5:2 method (5 days of regular eating and 2 days of restricted calorie intake). Intermittent fasting has gained popularity for its potential benefits in weight loss, improved insulin sensitivity, and other health markers.

Heal the body with extended fasting

Weight Loss

Achieve your weight loss goals and unlock a healthier, happier you

One of the most important health problems today is obesity. The most important reasons for this are sedentary life and bad eating habits. With this program, first of all, the obstacles preventing the person from losing weight are determined. After a detailed evaluation, medical applications are utilized if it is necessary. Then, a nutrition plan is created that the person can turn into a lifestyle. At the same time, the person is supported in developing healthier habits. At this point, our aim is not only to make the person lose excess weight, but also to prevent the person from returning to his/her old state with our protection program to prevent weight gain.

Transform your body, boost your life

Nutrition During Pregnancy

Nourish your baby's future with the right nutrition

During these days when you start experiencing the world's most beautiful and special feelings, your diet is very important for the health of both you and your baby. It should not be forgotten that during pregnancy, the growth and development of the baby are the result of the nutrients consumed by the mother being transported to the baby through the placenta. This is because the baby meets all its energy and nutrient needs from the mother's stores. Good nutrition is important for every stage of pregnancy. Restricting calories too much or having very little weight gain can lead to premature or low birth weight babies.

Your baby's growth and development depends on you

Nutrition During Breastfeeding

Don't underestimate the importance of nutrition during breastfeeding

During breastfeeding, the mother should eat an adequate and balanced diet both to keep her own nutrient stores in balance and to meet the needs of her baby. Breastfeeding is very beneficial for both mother and baby. It is a wonderful period that will strengthen the bond between you and your baby and help you get rid of the extra weight you gained during pregnancy. Healthy nutrition during breastfeeding is very important for mother and baby. Breast milk is a balanced food that can meet all your baby's needs for the first six months. You have a big role to play in meeting your baby's needs in a quality way. What are the mistakes made to increase the amount of milk during breastfeeding? During breastfeeding, sugary foods are often recommended to mothers by their environment in order to increase the amount of milk. However, a healthy and balanced diet is sufficient to meet the increasing needs of the mother during this period. In addition, the quality of milk is as important as its quantity. If you resort to ways to increase your milk with poor quality foods, your milk may not be of sufficient quality. For this reason, when you close this calorie deficit with healthy foods instead of unhealthy foods, you will both prevent your weight gain during the breastfeeding period on top of your pregnancy period weight and feed your baby with a better quality milk. What is the amount of nutrients you need while breastfeeding? Producing breast milk is an energy-demanding process for our body. The daily calorie requirement of breastfeeding women is around 450-500 kcal. However, your calorie needs may vary according to your age, your daily activity level, in short, your individual needs. What are the benefits of breastfeeding? Breast milk can help protect against colds, flu and other infections. Breastfed babies also have a lower risk of problems such as asthma, diarrhea, ear infections and childhood obesity.

Fuel the bond, nurture the journey

Online Diet

Transform your life with personalized online diet plans

It is very easy to lose weight and eat in a healthy way with a one-to-one online diet system for those who are out of town or who do not have time to meet face-to-face at work, those who want to reach their goals quickly and easily from where they are without compromising their health, and those who have motivation problems. Which applications do you use for online conversations? In our system, where we make weekly video calls via Whatsapp, Skype, Zoom, Google Meet. How do you start an online diet and how does the process work? Before starting the program, we first send you a detailed form to get to know you better, and in the light of that form you fill out, we start negotiations and proceed with a nutrition program suitable for you.

Your path to health, just a click away

GAPS Diet

Nourish your body from the inside out

The GAPS diet, which stands for Gut and Psychology Syndrome diet. It is designed to heal and restore the health of the gut lining by significantly altering the diet. The GAPS diet is based on the hypothesis that many conditions such as autism, ADHD, depression, anxiety, and autoimmune diseases are caused by a leaky gut, which allows toxins, undigested food, and bacteria to enter the bloodstream, leading to systemic inflammation and altered brain function. Key components of the GAPS diet; 1. Introduction Diet: This initial phase involves consuming easily digestible foods that help heal the gut lining, such as homemade bone broths, pureed soups, and fermented vegetables. It is divided into six stages, with foods gradually being introduced based on tolerance. 2. Full GAPS Diet: After completing the introduction diet, individuals transition to the Full GAPS Diet, which includes a wider variety of foods. This phase emphasizes organic meats, fish, eggs, fermented foods, vegetables, and nuts, while avoiding processed foods, grains, sugar, and certain starchy vegetables and dairy products. 3. Supplementation: The GAPS protocol also recommends specific supplements to support gut health, including probiotics, fish oil, digestive enzymes, and vitamin and mineral supplements. 4. Detoxification and Lifestyle Changes: In addition to dietary changes, the GAPS diet encourages practices that support detoxification, such as regular sun exposure, adequate sleep, and use of non-toxic cleaning and personal care products.

Restore digestive harmony

Elimination Diet

Revitalize your life through the Elimination Diet

The health of the intestines, which are the center of the digestive system and defined as the second brain, affects the entire metabolism. In short, the main reason underlying chronic diseases is that our intestines are unhealthy. The elimination diet is one of the most important dietary models of holistic medicine because it provides intestinal repair. We support the treatment of many autoimmune diseases with the elimination diet we use to reduce inflammation and heal the intestines. During the elimination diet process, foods that increase inflammation are removed from your diet for a certain period of time and the intestine is reset, eliminating the toxic load on your body. How to apply the elimination diet? The elimination diet consists of two phases. The first phase is to remove foods that may pose a risk to the gut microbiota for at least 21 days. The second phase is the "reintroduction" period. Reintroduction is to detect stimulating situations by ensuring that the removed foods are taken within a certain period of time. How long does the elimination diet last? The elimination diet is a dietary model that lasts between 21 and 42 days, and the duration may be longer depending on the complaints of the patients. Which foods are removed from the elimination diet during the treatment process? &bull; Sugar, sweeteners and foods containing these ingredients &bull; Gluten cereals and flours (wheat, barley, rye, bulgur, pasta) &bull; Milk and dairy products (cheese, yogurt, kefir, buttermilk) &bull; Legumes (lentils, chickpeas, dried beans, dried cowpeas, broad beans, kidney beans) &bull; Processed meat products (salami, sausage) &bull; Shellfish (shrimp, squid, mussels) &bull; Corn &bull; Beef &bull; Soy and soy-containing products &bull; Alcohol - coffee - chocolate &bull; Peanuts &bull; Nightshades such as tomatoes, peppers, eggplant and potatoes (not essential, but it is very useful for those with joint pain) What is the purpose of the elimination diet? Created to reduce inflammation and heal the gut, the nutrition program aims to treat many autoimmune diseases such as Hashimoto's, urticaria and fibromyalgia.

Discover your optimal health

Histamine Diet

Take control of your histamine levels with the Histamine Diet

A histamine diet refers to a way of eating that aims to reduce the consumption of foods high in histamine or that trigger the release of histamine in the body. Histamine is a chemical compound produced by the body and found in certain foods. In individuals with histamine intolerance or sensitivity, excessive histamine levels can lead to various symptoms such as headaches, hives, nasal congestion, digestive issues, and more.

Find balance, embrace healthy life

Ketogenic Nutrition

Fuel your body with the ketogenic diet and unlock the potential for a healthier you

The ketogenic diet is a dietary approach that involves consuming a high amount of healthy fats, a moderate amount of protein, and a minimal amount of carbohydrates. By severely limiting carbohydrate intake, the body enters a state of ketosis, where it relies on fat for energy instead of glucose from carbohydrates. In ketosis, the liver converts fat into ketones, which serve as an alternative energy source for the brain and body. This metabolic shift can lead to several benefits, including weight loss, improved insulin sensitivity, enhanced mental clarity, and increased energy levels. The ketogenic diet has also shown promise in managing certain neurological conditions, such as epilepsy.

Transform your life with
personalized diet plans

Book an
Appointment

Transform your life withpersonalized diet plans

Book anAppointment

Transform your life with
personalized diet plans

Book an
Appointment