Advocating for a diet rich in natural foods and opposing the consumption of processed, refined foods, Canan Karatay offers valuable advice for healthy living and longevity. Here are the foods Karatay recommends and their health benefits.
1. A Common Food in Anatolia: Braised Meat
Canan Karatay recommends a food commonly consumed in Anatolia, stating that “those who eat this will stay energetic and live up to 95 years old.” This food is braised meat, which, when consumed correctly, provides significant energy and health benefits. Karatay emphasizes that braised meat should be eaten with its fat, highlighting the importance of consuming it with tail fat.
2. Fermented Foods and Probiotic Benefits
Karatay emphasizes the importance of consuming naturally fermented foods, such as sauerkraut and pickles, for their probiotic benefits. Fermented foods support gut health, strengthen the immune system, and aid the digestive system.
3. The Importance of Natural and Unprocessed Foods
Opposing processed and refined foods, Canan Karatay advocates for a diet rich in natural foods. Processed foods can contain harmful substances and lead to health problems in the long run. Therefore, the consumption of natural and unprocessed foods is preferred.
4. Natural Sugar Sources Instead of Sugar and Sweeteners
Canan Karatay points out the harmful effects of sugar and artificial sweeteners on health, recommending the consumption of natural sugar sources. Foods containing natural sugars, such as honey, molasses, and fruits, provide energy while also offering necessary vitamins and minerals for the body.
5. The Importance of Whole Grains and High-Fiber Foods
Karatay emphasizes the benefits of whole grains and high-fiber foods for the digestive system. Whole wheat, rye, oats, and barley are examples of whole grains, while legumes, vegetables, and fruits are rich in fiber and support gut health.
6. Healthy Fats and Omega-3 Sources
Canan Karatay advocates for the importance of healthy fats for the body. Omega-3 fatty acids, in particular, have positive effects on heart health and brain function. Sources of omega-3 such as salmon, walnuts, flax seeds, and chia seeds should be consumed.
7. Adequate Water Consumption and Drinking Habits
Karatay states that at least 2 liters of water should be consumed daily to meet the body’s water needs. Water consumption is important for maintaining proper body functions, energy levels, and eliminating toxins.
8. Protein Sources and Balanced Protein Consumption
Canan Karatay emphasizes the importance of balanced protein consumption for healthy living and longevity. Protein is essential for cell regeneration, muscle mass, and immune system support. Animal protein sources include meat, fish, eggs, and dairy products, while plant-based protein sources consist of legumes, grains, seeds, and nuts.
9. Antioxidant-Rich Foods and Cell Protection
Consuming antioxidant-rich foods helps protect cells from oxidative stress and free radicals. Canan Karatay recommends regularly consuming antioxidant-rich foods such as leafy green vegetables, fruits, tea, coffee, and cocoa.
10. Exercise and Physical Activity
In addition to healthy nutrition, Canan Karatay highlights the importance of regular exercise and physical activity in improving life quality and slowing down the aging process. She recommends suitable exercise options for every age group, such as walking, running, swimming, cycling, yoga, and pilates. These activities have positive effects on heart health, bone density, muscle mass, and energy levels.
11. Stress Management and Good Sleep
Canan Karatay emphasizes the importance of stress management for a long and healthy life. She recommends reducing stress through regular exercise, proper nutrition, and adequate rest. Furthermore, quality sleep is essential for maintaining proper body functions and energy levels.
12. Social Relationships and Emotional Health
Canan Karatay emphasizes that social relationships and emotional health are as important as physical health. Spending quality time with family, friends, and loved ones, receiving emotional support, and maintaining a positive life attitude will effectively improve life quality.
In conclusion, Prof. Dr. Canan Karatay’s advice on longevity and maintaining a healthy life focuses on consuming natural and unprocessed foods, a balanced and varied diet, regular exercise, stress management, and strengthening social relationships. By following these suggestions, it is possible to lead an energetic and healthy life.
