Category: Blog_en

Spending all the time we live in the healthiest and most meaningful way is perhaps what we all want most. Today, as chronic diseases unfortunately continue to increase, “health”, “wellbeing”, “personalized preventive health” have begun to be talked about much more. When it is possible to maintain and even improve the state of health, “disease” ceases to be an issue to be considered.

Functional medicine, which has been practiced in our country for the last five years and is actually not new in the world, is a new perspective to protect and even reverse health with new assessment methods and treatment plans that include lifestyle. For those who are not familiar with it, it is an approach that evaluates six biological systems and plans specific improvements in the five lifestyles of the person, where nutrition is the basis, supported by personalized supplements and monitored with blood, urine, etc. tests that we all know.

Because it focuses holistically on both the systems in the body, our mental health, our emotional health, our spiritual health and, for me, the health of the whole family, it tries to support the state of well-being that we call wellbeing throughout life.
In order to live a healthy, meaningful, and fulfilling life, we must first find the reasons that compel or prevent us from doing so. Here we should prioritize the reasons that challenge us physically, chronic diseases, chronic fatigue, vitamin and mineral deficiencies that we are not aware of, weight problems, sugar and eating problems, and many similar problems.
In order to find the sources of these problems, the digestive system, the energy production that our body needs every second, the detoxification system, which we will define as the purification of all the residues released from this energy production, immunity, hormonal balance, metabolism and the circulatory system are among the systems that we emphasize in each patient.

At the end of the evaluation by tests and clinical complaints, a completely personalized plan should be prepared together with the doctor, nutritionist and functional life coach. Especially when evaluating chronic diseases, the digestive system should be emphasized. For this, it is necessary to use tests, determine the nutrients to be removed accordingly, use the necessary supplements, renew the diet for at least three months, and make recommendations according to the other metabolic indicators of the person, even during intermittent fasting.

We now know that lifestyle is 90% of the cause of all our current problems and 90% of all the health problems we will experience in the future. With the new science called epigenetics, which means beyond genes; diet, sleep patterns, the exercise we add to our lives, the way we perceive life and stress, our reaction to stress, meditation, relationships and belief system as a whole affect our health and more importantly the satisfaction we get from life.

For physical well-being it will be very beneficial to try to keep the above systems healthy. These systems need to be evaluated at certain intervals and with tests according to your family history and age, and of course according to existing health problems. But to give some general tips; a plant-based diet, adequate and peaceful sleep, adding exercise to your life as we always say, being more aware of our stress responses, making changes in our daily routines and trying to get rid of bad habits in this regard until you find the best way to eat again can be very effective.
Although the use of supplements is one of the most asked and confused issues, supplements such as Vitamin D, Vitamin C, Omega 3, Zinc, Magnesium, Turmeric, Grape Seed are among the supplements that can be used regularly and in consultation with a doctor or nutritionist.

One of the most important health issues after the pandemic we are experiencing is our emotional and mental health. This issue needs to be evaluated in functional medicine or any other holistic approach.
Breathing exercises, readings, balance exercises, awareness exercises to be done together with the Wellbeing Coach are very effective here, as well as some herbal adaptogenic agents (saffron, lemon balm, rodiola, etc.).
However, it is extremely important that these practices are done with the recommendation of a medical professional.
In addition, our emotional and mental health is the most important supporter and at the same time the same as our physical health. I wish you to look at your health and life as a whole and add goodness to it.

Dr. İrem Ergün 

 Specialist for Functional Medicine and Functional Nutrition

I would like to share with you techniques for living a happy and healthy life in the light of the world’s oldest science of well-being.
This teaching is Ayurveda, which is also the world’s oldest medical system.
Today it is taught in medical schools not only in the countries of the region, mainly in India, but also in Western countries such as the USA and the UK.
According to the Ayurvedic system of medicine, each person is unique. With the Tri-dosha theory, which categorizes this uniqueness, we identify our own unique structure called Prakruti. We can also call this our own GPS point.
Thus, our strengths and weaknesses can be identified and appropriate recommendations and treatments can be organized.
By balancing the increases of these 3 Dosha (Vata, Pitta, Kapha), in short, the force, it is possible to live a long life free of disease and with youthful vigor.
Ayurveda’s definition of health: It is a state of complete physical, psychological and social well-being.
Its main goal is to protect the health of people and enable them to achieve the goals described in the following 4 articles;
DHARMA: A good point of personal and social fulfillment,
ARTHA : To have the necessary wealth for a good life.
KAMA : Satisfaction of desire and pleasure,
Mokshaishana (Mokshaishana): To achieve inner peace, happiness and the satisfaction of doing good faithfully.

Here is the Ayurvedic medical system’s practical roadmap for you to achieve a true state of well-being;

1. Learn your Prakruti (your body type, which does not change throughout your life). This is the degree of dominance of Vata, Pitta and Kapha within you. This will enable you to know and balance your strengths and sensitivities.

2. Balanced nutrition: Nutritional techniques that suit your own structure and needs. In addition, techniques to eat what you want without harming you, without poisoning you.
Some examples of these are;
Eating fruit at different times from meals. For example, it is unhealthy to put fresh fruit in yogurt.
You should definitely use some spices with meat.

3. Daily Routine (Dinacharya): Tailored daily routine recommendations designed for you will help you live a fit and disease-free life.
Establishing a daily routine harmonizes with natural circadian rhythms and promotes balance. Following a consistent routine with appropriate wake-up times, self-care practices, and regular meal times helps regulate bodily functions and supports overall health.

4. Stay hydrated: Drinking warm water throughout the day helps with digestion, detoxification, and maintaining proper bodily functions. For example, Ayurveda recommends avoiding iced or cold drinks, especially during the cold season, as they are considered to disturb the digestive fire (Agni). But you don’t have to drink large amounts of water every day. You should also consider your own constitution and environmental conditions.

5. Yoga and exercise: Regular physical activity is very important to maintain balance and prevent stagnation. Yoga and Ayurvedic principles are very compatible. For complete and true health, the Ayurvedic specialist recommends specific pranayama breathing techniques, meditation and yoga asanas. Doctors even include them in their prescriptions. It is very useful to adapt your exercise routine according to your Prakruti (body type) and Vikruti. It is best to choose activities that increase strength and flexibility without straining your body.
Ayurveda can show you the best way to choose the right sports and exercises for you.
For example, for some body types, Ayurveda recommends activities such as competitive sports and dance instead of indoor treadmills.

6. Ayurvedic massage (Abhyanga): Abhyanga, or self-massage with warm oil, is a therapeutic practice in Ayurveda. It nourishes the skin, increases circulation and calms the nervous system. There is a choice of oils according to your prakruti or problems for optimal benefit.
While your nervous system is balanced, the youthfulness of your skin is also ensured.

7. Adequate sleep: Good quality sleep is essential for physical and mental health. Ayurveda recommends practical techniques and herbal supplements if you are having trouble adjusting to the natural sleep-wake cycle. Create a relaxing bedtime routine that works for you. This will keep your theta brainwaves regular and help you maintain your youthful energy and vitality.

8. Herbal Support: Ayurvedic herbs and spices play an important role in promoting health. According to Ayurveda, everything is medicine. Plants are used in the most effective way through a 3000 year old system. The goal, as always, is to prevent illness, slow down aging, and eradicate potential disease. Turmeric, ginger, ashwagandha, and triphala are examples of plants known for their healing properties. As you know, turmeric proved to be a successful and effective medicine in the recent Covid-19 pandemic. Your Ayurvedic practitioner will help you incorporate the herbs that meet your needs into your routine.

9. Stress Management: Stress adversely affects overall health. According to Western medicine, stress is the cause of an average of 80% of diseases. Ayurveda emphasizes stress management through practices such as meditation, deep breathing exercises (pranayama), yoga asanas, and herbal remedies. These practices help to balance the nervous system and reduce stress-related imbalances.

10. Detoxification (Panchakarma): In the Ayurvedic medical system, there are 5 basic treatments that are used for the root treatment of diseases. It is recommended to apply 5 of them regularly and of course under the supervision of a specialist doctor. The goal is to live a disease-free life with youthful energy.
Think of it like the regular maintenance of your car. If it is well maintained, it will not leave you on the road and will perform well. If you don’t have annual maintenance, your car will definitely cause problems.
Ayurvedic detoxification therapies, known as Panchakarma, remove accumulated toxins from the body, calm your nervous system and cleanse your filtering organs.

11. Seasonal Adjustments (Ritucharya): Ayurveda does not ignore the effect of the seasons on the body. It is very helpful to adjust your lifestyle, diet and routine according to the seasonal changes to maintain balance. For example, in winter you can opt for warming foods and practices to counteract the cold.

12. Maintain emotional balance: In Ayurveda, emotional health is an integral part of physical health. Cultivate positive emotions, engage in activities that bring you joy, and try to build healthy relationships. Practices such as mindfulness meditation contribute to emotional balance. Recognizing and focusing on the positive aspects of your life will keep your well-being high. Because we are exposed to what we focus on.

13. Periodic balancing: In addition to Panchakarma, herbal supplements and herbal teas recommended as per your needs for one month every 6 months will help you maintain your cellular youth.

In conclusion, Ayurveda helps you achieve physical, psychological and social well-being by addressing the unique nature of each individual and achieving balance in various aspects of life.
Focusing on and trying to improve your well-being in life is the true purpose of your life.
As I always say, we didn’t come to this life to work. When we are healthy and happy, we increase the happiness of those around us, and together we can live a happy and healthy life with our loved ones.

Stay healthy.

Dr. Buğra Öktem

Ayurveda Specialist

Boost Your Wellbeing as a White Collar Worker!

I want to mention the importance of Well-Being for all corporate workers who need holistic well-being that improves our lives and makes us happy.
For someone who has been working in the private sector for over thirty years, what does “well-being” really mean? For me, it goes beyond physical health; it means overall well-being in both personal and professional life. It means finding happiness, satisfaction, and holistic balance.
We all have countless emails and WhatsApp messages to answer, serious decisions to make, and lives to boring conversations. And we know it will never end, so it’s time to address the situation.
Take back control of your life!

Here’s the exciting part:  The power to harness Well-being and Work/Life Balance rituals and let them support you in countless ways you have!

As a member of the Board of Directors of the Wellbeing Association, I would like to share the things I have been paying attention to in my own life in recent years in the form of bullet points;
1. Learn Stress Management Exercises: The recommended daily routines for wellbeing will help equip you with effective stress management techniques, enabling you to navigate the challenging work environment easily.
To calm down in the middle of chaos, you must practice pranayama techniques, inhaling and exhaling through the nose.
You can incorporate breathing exercises and meditation into your daily routine.

2. Increase Productivity: When prioritizing Stress Management, you will improve your productivity levels and can optimize your health. Regular physical activity, good quality sleep, and a healthy work-life balance increase focus, energy, and productivity.

3. Nurture Relationships: Building nourishing and meaningful relationships is integral to social well-being and is part of the team—careful attention to team relationships to foster a positive and collaborative work environment. Show up, develop strong relationships with your colleagues, and support each other. Remember, a robust support system can make a world of difference!

4. Prioritize Personal Care: Personal care that recharges and rejuvenates you make time for your routines. Take 15 minutes daily to spend some time with your central nervous system; this is vital to nourish your central nervous system.

Practice an exercise, whether meditation, breathing techniques, or something like Yin Yoga. Or make time for your hobbies, like using sound frequencies, and take advantage of their calming effects, e.g., New Age pieces, Gregorian Chants, etc.
Set aside a SPA day for yourself, or use SPA rituals as part of your Daily Wellbeing (here, Daily Wellbeing site link insider) with ayurvedic body balancing products you can make yourself at home daily.
Self-care practices promote mental and emotional well-being and help you stay motivated, energized, and emotionally fulfilled.

Remember, to benefit our loved ones and other people in this life, we must first achieve balance within ourselves.
Our well-being, which we call Holistic well-being, is the most essential phenomenon in your life!
By adopting these Wellbeing Routines for Work & Life Balance, you will be able to achieve wellbeing not only in your work life,
You will also have a positive impact on your journey.
Start implementing these practices today without delay and witness the incredible transformation firsthand.

To the videos of the 1st Wellbeing Conference that we organized for the first time in Turkey as Wellbeing Association by entering from this link, you will see both Career Wellbeing and Career Well-being shared by Expert Panelists in different panels. Mind & Body Wellbeing, both Social Wellbeing, Financial Wellbeing, and Environmental Wellbeing, you can listen to suggestions on how to raise your mood.