My Articles

One of the biggest challenges when starting a healthy eating plan is spending hours in the kitchen. I shared my experience and methods in a previous HTHayat article. Spending two…

A living being that embodies every single emoji over the course of a single menstrual cycle is called a "woman." I wrote this post to help us understand ourselves better. Take a…

Adrenal Fatigue recovery is a topic everyone is curious about. I personally went through a very tough struggle with this in recent months, and I’m just now beginning to heal.…

Here is the English translation of the text, maintaining its medical terminology, structure, and professional yet accessible tone: Polyendocrine Metabolic Ovary Syndrome (PMOS)…

And here comes the piece I couldn't write for two years, the one I thought, "I wish I hadn't waited so long to write this," when my aunt was diagnosed with cancer. There's a lot…

I waited two years to write this post. I just couldn't find a visual that could express my feelings. I took pictures of breast cups, I did research, but I didn't like any of them.…

I had a boyfriend in my twenties. He used to tease me about my feet, calling them "prehistoric feet." Back then, with my perception of "beauty," I always wanted to bring my toes…

I was watching a TV series recently. A young boy is being forced by his friends to meditate somewhere. The boy sits down, closes his eyes. Then his friend asks, "How was…

I've been saying and explaining this for a long time. We constantly learned and saw this in the training I received. It's already a physiological and proven phenomenon. I'll go…

Those of you who want to lie down between these two clouds and take a deep breath. I've opened my arms, with a picture of my name, and I'm turning to you. We're going through…

We need to write this down somewhere and post it where we can always see it. We are the ones who determine the extent of our pain or the marks it leaves on us. Pain, stress,…

Not feeling good enough. One of the biggest problems of our time. We can't see ourselves as good enough mothers, wives, daughters, employees, etc. We constantly criticize…

Our current approach is effortlessness… In fact, in the Mindfulness understanding, all attitudes are inseparable parts, siblings of each other. Effortlessness is not about giving…

No one deserves to live with pain when there's a solution. Today, our topic is pain. Rheumatism, arthritis, fibromyalgia, joint pain—it doesn't need a name, all kinds of pain… It…

I've mentioned the connection with the body before. Why do we place so much importance on the body? Because every emotion has a counterpart in the body. Think about what happens…

I want to tell you about the benefits of "sitting" for 15 minutes a day. Just sitting... No need for fancy words, objects, or environments. Remember I mentioned that the brain can…

Long ago in India, a thief fleeing from soldiers found a beggar sleeping in a dark alley. To avoid being caught with the precious stone he had stolen, he placed it in the beggar's…

It's been a long time since I've posted on the blog. Actually, I'm constantly posting on Instagram, but I've been neglecting this place. I'll be posting more here lately so it…

In my previous post, I had to stop halfway because I hadn't finished describing everything I wanted to say. Now, let me continue from a different perspective on my retreat. I…

Today's attitude is "Being Present." I think this is the most fundamental and challenging aspect of Mindfulness. Being able to stay in the present moment requires effort :) Dino…

I'm starting to talk about attitudes in Mindfulness, you asked for it so much :) A 10-post series on attitudes is beginning. The first one, which is a threshold for me, is…

I've returned from a 5-day silent retreat. How naive I was in that last Instagram post before I left. I thought I already understood everything. My dear Sema, unaware of what was…

I'm writing this post, which I've promised to write for a long time, on the morning of my 41st birthday. While doing my "sitting" this morning, I realized how much I've changed in…

These days, I'm seeing baby crows for the first time. When we moved to this neighborhood, on the first morning we woke up in this house, I wrote, "I feel like I'm going to find…

Our psychology and the burdens we place on ourselves are so influential in illnesses. Today, I want to talk a little about what stress does to us and what we can do about it.…

Sunday is market day in our neighborhood. The house was very empty after the holiday, so I went shopping. I didn't have any cash with me; I was going to withdraw money from the…

Recently, a friend of mine said, "I don't see the need to run unless someone is chasing me." Of course, that's a natural mindset for someone who's never run, but those who have…

I often get questions like these: Do you never eat out? Don't you eat pasta or pizza? Don't you crave junk food? Of course I eat it, but I'm very selective, and when I do eat such…

Yesterday, I attended a workshop on fermenting vegetables using the lacto-fermentation method, which I thoroughly enjoyed. Before sharing this wonderful method with you, let's…

In my previous post, I shared quick meal preparation tips for working women who don't have much time. That post received a lot of interest and met the needs of many people. I was…

It's the same old story every summer. Until May, I'm perfectly fit and in good shape. But then, in May, it all starts. Every May-June, I gain weight. No matter how healthy my diet…

We continue to browse and explore the "healthy" shelves in supermarkets. After the "gluten-free" labels, we turn our attention to the "sugar-free" labels. Unfortunately, this side…

We continue with the topic of "What is NOT a gluten-free diet?". The bread you see in the image below is from a trip abroad where there was a gluten-free bread option on the menu.…

I've prepared a guide for you, my friends. I hope it will be a guide for everyone who has switched to a gluten-free diet, heard about it, wants to try it, or is curious about it.…

Dear Friends, It seems like a new sugar alternative enters our world every day. Monk Fruit isn't actually new, but since it started appearing on fancy accounts under the guise of…

In my post from two weeks ago, I talked about keeping greens fresh. I also wrote about how raw vegetables can cause gas and how to prevent it. Today, we're talking about jarred…

Hello everyone, and welcome to a wonderful autumn day... In my previous post, I shared some portable meal recipes. They were very popular. It turns out there was a great need for…

There's actually no secret formula for healthy eating. As I've always said, it requires a bit of cooking and carrying food with you. This is almost a necessity, especially for…

I might change my name to Mrs. Avocado soon. That's how much I love them. Oatmeal and this. They're my absolute must-haves... and not for nothing, there's a reason. They're…

For a while now, I've been thinking about transferring the articles I've been writing for my column on HTHayat here as well. We're growing every day, and newcomers are missing the…

What does a gluten-free diet NOT mean? As you can see in the image I've shared below, it doesn't mean consuming products with such a long paragraph of content. What a Gluten-Free…

A healthy body needs a healthy gut. A good way to tell if your gut is healthy is to look at your stool. While many things can change the appearance, color, and texture of your…

Our topic is the relationship between the digestive and nervous systems. Up until now, I've always explained digestion as follows: "If you eat well, if you nourish and satisfy the…

This is something I hear very often from you: “So-and-so is recommending this APPETITE SUPPRESSANT powder on their account. What do you think?” This “so-and-so” is sometimes a…

I'm sitting in a restaurant right now, and the table next to me ordered "Cola Zero." While wondering if anyone still drinks it, I suddenly felt the need to write this. My dear…

The word detox is generally used in two senses: 1- To stop using substances like addictive drugs or alcohol. 2- To redefine the body's physiological processes with less harmful…

The nervous system is essentially our engine room, and everything goes through it, from emotions to digestion. Why do we experience changes in our stomach or intestines when we're…

Recently, I asked people on Instagram to ask me 10 questions. Eight of the questions were about "I have this illness, how should I eat?" Honestly, I was quite surprised. This is…

I'm becoming more flexible. As my body becomes more flexible, my behavior, my black-and-white lines, also become more flexible. Maybe it's due to age, maybe to life experiences…

Everyone has this "What should I eat before and after exercise?" dilemma. I know people who don't exercise, or even walk, because they can't stick to pre- and post-exercise eating…

Today I want to talk about dietary diversification. Nutrition is both complex and very simple. My must-haves for healthy eating are as follows. Everything else that's labeled…

In an Instagram post, I mentioned that I eat two meals a day. So many people were surprised, and I realized from the questions I received that there's a lot of confusion about…

"Where did this gluten-free diet article come from again?" If you ask, it's been on my mind for a long time. I've been getting and seeing a lot of hesitant, anxious, and confused…

Vegetables and legumes have a reputation for causing gas. Come, I have some things to tell you. :) Everyone who sees cabbage, yogurt, and chickpeas together says, "If I eat this,…

Today's topic is diets, which are always in vogue. As you may have noticed, many diets come to the forefront from time to time. The main idea of ​​most of them is generally to…

As I've always said, I'm a bit hesitant about applying strict, rigid dietary rules with defined boundaries. We can adhere to the strict rules of Diet A or Diet B for a while, but…

In my article last week, while discussing "Healthy Eating Step by Step," I mentioned kitchen reform. What is this kitchen reform? When I was first diagnosed with diabetes, the…

In my article last week, while discussing "Healthy Eating Step by Step," I mentioned kitchen reform. What is this kitchen reform? When I was first diagnosed with diabetes, the…

I don't like to offend anyone, but I've mercilessly crushed insulin resistance... Anyone want to join me? Ah, insulin resistance! It affects more than half of the Turkish…

Do Gluten-Free Diets Help with Weight Loss? Lately, I've been seeing a lot of hope placed in gluten-free diets, a recent dietary trend (which I believe isn't a trend, but a…

I sometimes have liquid meals and I especially make a lot of vegetable juice. Sometimes it's vegetable juice, sometimes it's smoothies. I get so many questions every time I share…

Someone wrote exactly this... "The trips and fun are over, now I can go back to my boring healthy eating life." Reading this actually saddened me quite a bit. If healthy eating…

What do we do about the societal pressure that piles up on us when we try to eat healthily? How do we cope with those who say, "Oh, you're so thin, you're fine," the aunts who…

Generally, your questions influence how I write my weekly articles. I mentioned that I usually only have salad and soup for dinner, and I received many comments like, "I can't…

Do you really need all those fancy ingredients like this nibs, that flour, or that powder to eat healthily? I want to start eating healthily, but I'm so confused about what to buy…

One of my main food sources is vegetables. All kinds, colorful, diverse vegetables. All the different dietary trends in the world advocate different things. Some advocate high…

Two years ago, starting at the Institute for Integrative Nutrition opened up a new direction and perspective in my life. The concept of Integrative Nutrition, or Holistic…

I've been getting the same question repeatedly lately, both from you and my own clients. This question formed the subject of my writing. There are some accounts on social media…

I've written about this before, but I receive so many comments and questions every day that I want to explain it again. We all want to eat healthily, but some of the information…

I sometimes ask on my Instagram account, "What topic would you like me to write about?" and I choose a topic based on the suitability of the general questions or prioritize the…

Hello everyone, from the last days before the holidays :) As you know, the holiday season is starting. The holiday is in two days. Since summer usually begins with Ramadan, we've…

I completely stopped eating meat for a while. I was vegetarian for about two years. This was a choice I made purely for ethical reasons. I've been eating red meat occasionally for…

I wrote this post in 2018 :) It's now December 2020, and I saw it was getting a lot of reads, so I decided to update it a bit :) It was a post describing my preparations for the…

"Did she dream this on Sunday morning?" you might say. Yes, as someone who follows a 95% gluten-free diet and ate flatbread at a kebab shop last night, I might have dreamt I was…

Unfortunately, many of us now suffer from metabolic and autoimmune diseases. This is a very sad situation, but it is caused by the proliferation of packaged and processed foods in…

Everyone has a different opinion. Everyone is talking about the harm of something. There are plenty of people saying "this is harmful" about everything we eat or do, thank…

We constantly talk and write about weight loss, but there's also the concept of healthy weight gain. Unfortunately, many people struggle with this. Especially in young girls,…

When a person eats healthily and cleanly for a long time, they always start researching what else is available. I think this topic of healthy eating is a bottomless pit. The more…

On Mother's Day, I deviated slightly from my usual diet, and then things went wrong. The indigestion and gassy feeling I'd forgotten returned, revealing that my gluten sensitivity…

Last week I gave an introduction to intermittent fasting. (See: What they call intermittent fasting) This week I'll go into more detail. I liked this eating pattern... As the sun…

The human body is incredibly strange. It's so open to change and development that the extent of its capabilities sometimes leaves me amazed. You may have heard of it, or perhaps…

We're at war with refined sugar; but how healthy are the alternative sugars we're using, which are said to be "healthy"? It's important to know that too much of anything, even…

This title reveals my age. If anyone remembers this cartoon, we're from the same era. The power is mine now! How? With my vegetable juices... About 4-5 years ago, when vegetable…

Lactose, simply put, is the sugar in milk. Unfortunately, this sugar is difficult for some people to digest. If you experience the following symptoms 30 minutes to 2 hours after…

One of the most frequent questions I get is whether I take nutritional supplements. I've never needed them because I believe that when we eat a sufficient and complete diet, we…

Eating the same things all the time can sometimes be really boring. The key to making healthy eating a lifestyle, as I always say, is a bit about creativity. I know people who…

Here, I wanted to tell you about 10 essential items for your kitchen that will reduce your workload and time spent in the kitchen, while adding to your health. Yes, these are…

Now I'm taking my cooking to the next level: sprouting all the legumes in my kitchen, fermenting vegetables, making kefir and yogurt. All of this means life. I'm not alone in my…

Buying coconuts is so much fun. Grab one and shake it. The people at the market might give you a strange look, but just have fun! :) The one with the most liquid inside is the…

Gluten is a protein found in wheat, barley, and rye, and some people cannot digest it. Bloating, gas, and diarrhea are the most common symptoms of this sensitivity. Rarely, it can…

Oh, if only it were that easy! Eating uncontrollably because you're exercising, and then getting upset because nothing changes, is generally one of the biggest mistakes people…

Exactly 10 years ago, at the age of 28, I was diagnosed with advanced type 2 diabetes and insulin resistance. Although the changes in my body and the discomfort I was experiencing…

I'm in love with my curls 😍 For the first time in my life, they turned out exactly as I wanted. I was going to ride my bike, but I didn't because I was afraid my curls would get…

I've gotten so used to this cream that no other cream will satisfy me. The first batch was finished, and I couldn't wait two days to make more; I could barely wait. I made it…

This is the natural deodorant I've been using for months. I've tried so many natural deodorants over the years, but none of them quite satisfied me. They just weren't enough at…

This was the only thing I hadn't done yet :) I've been living and breathing these things for 10 days. I researched and read so much that I finally made my own makeup remover at…

Nutrition should only be done with happiness. No diet can be sustainable if done without enjoyment. With this in mind, I created the Happy Nutrition program. I declare this…

I've been under a lot of stress myself for a long time. Life is hard for all of us. It brought me one challenge after another, and our bodies suffer the most from it. After…

On my YouTube channel, Women's Republic, I share my knowledge with you about women, living according to women's hormone cycles, and women's health. For 10 years, I've tirelessly…

Something I've dreamed of for a long time has come true. Now we have a platform where you can access many of my trainings whenever you want :) You won't have to wait for me. You…

What a luxury and joy it was to be able to share a picture of my morning coffee, my friends. I feel like I'm writing in mid-air right now. A morning I woke up in Athens. My coffee…

Happy new year with new challenges and learnings. But also health and peace of mind. The new year finds me in the beautiful land of Urla and I would like to take the opportunity…

Our program has started for the second time, specially designed for summer. It won't be repeated, but we might reopen it for winter. You can follow the program here :) The first…

I'm starting my Yin Yoga classes, which I've always wanted to teach. Yin Yoga is one of my favorite types. As a Mindfulness instructor, I also enjoy combining it with mindfulness.…

Today, while out for a walk, I was listening to the book "Jonathan Livingston Seagull" again on Storytel, a book I read years ago. I was already thinking, "What could I do to…

My mini-seminars are back! Following my previously popular series on mindful eating and sugar-free cooking, I'm adding a new one: gluten-free eating. Gluten-free eating has become…

Exactly 10 years ago, at the age of 28, I was diagnosed with advanced type 2 diabetes and insulin resistance. Although the changes in my body and the discomfort I was experiencing…

This week I shared the following before/after picture of myself on my Instagram account. My intention wasn't to share the image itself, but to show my improvement, but the way my…

Hi everyone :) Since I got so many questions about renting a house during our Budapest vacation, I decided to finally make a post about it. Hotel rooms generally don't make me…

At 38, I returned to my education, which I had declared "closed that chapter," and it turns out there are so many others who are thinking the same thing :) I found the saying…

In my July 26th article on HTHayat, I briefly touched upon the topic of thyroid disorders. In this article, I wanted to elaborate further. I correspond and talk with many people…

The topic is so personal that I'm at a loss for a picture to choose. I hope it reaches many people and is helpful. It's one of those days when I know something but can't stay…

For those who want to lie down between these two clouds and take a deep breath, I've opened my arms and turned to you, with a picture of my name. We're going through tough times.…

Did you know I carried a huge makeup bag around for years? I even carried it with me when going to the nearest place; anyone who saw me would think I was on TV every day. Whenever…

If you'd like to read the first article in this series, you can click this link. I was someone who never had any skin problems during adolescence or later, but around the age of…

Last week, I briefly touched upon the topic of thyroid disorders in my article. This week, I wanted to elaborate further. I correspond and talk with many people every day, and I…

Following my rosacea post from last week, I received many questions about the skincare products I use. I couldn't even keep up with the messages, so without further ado, I wanted…

It was time to gather my morning routines together! I've always talked about them separately, but I've compiled them all in one place for you. :) 🌸 I wake up around 6-6:30 in the…

Every month I use it, I think, "I want to tell all my sisters about it," and I've been using it for 4 years and I'm so happy with it that I want to remind you again about the…

This week, I shared this topic on Instagram, and since it received so much interest, I wanted to bring it to the blog so you can always access it. There's a long video about it on…

Why are we so different from men? Why don't they understand us? Something we could or wanted to do one week, we don't want to do the next. Men can't understand this. Maybe if they…

Our topic is bone health. I'm here to share important information with you about what's needed to keep your bones healthy and your bone density high. To keep our bones strong and…

Are you preparing yourself for menopause, or how are you preparing? Here we are at that part of our lives. We've talked about so many things here over the years. Now it's time to…

I want to tell you about our monthly hormonal cycle, a miracle of nature that we experience every month between puberty and menopause, from which we draw our creativity and…

All women, we will all go through menopause, there's no escaping it :) Let's first understand this. Let's approach the subject with this awareness, without fear. Menopause is a…

The article everyone's been waiting for is here! How am I supporting my transition to menopause? Hormones, supplements, or nutrition? Here's the explanation :) If you haven't seen…

Xenoestrogens, which mimic estrogen, may be the cause of many problems in the body. These chemicals are also one of the biggest causes of estrogen dominance. Do you have thick…

I recently found the following photo while searching for something on my phone. Taken in 2021, it shows me desperately searching for answers as to why I was gaining weight and…

I see a lot of fear surrounding estrogen. I hear from you and those around me that you fear estrogen and excess estrogen are bad. Therefore, I felt I needed to address this openly…

Not a day goes by without me receiving a question about hormones from a fellow woman. In the past year, I've learned from you all that almost every woman struggles with hormonal…