November 1st is commemorated as World Vegan Day, and the goal is to raise awareness about vegan nutrition. Interest in veganism, a dietary model that involves excluding any food derived from animals, has been steadily growing in recent years. Vegan and vegetarian diets are not just lifestyle choices; they have also become indicators of ethical, ecological, and health-based awareness. Comments on vegan nutrition Dr. Lecturer Melike Şeyma Deniz from the Department of Nutrition and Dietetics at İstinye University, evaluated the contributions of these nutritional models to health and the environment and issued important warnings.

It's Also Critical to the Future of the Planet

Dr. Deniz stated that scientific studies conducted in recent years have highlighted the multifaceted benefits of a plant-based diet, saying:

“A plant-based diet is valuable not only for individual health but also for the sustainability of the planet, as this eating pattern reduces disease risks and minimizes environmental impacts.”

It is important to use supplements to address inadequate nutritional intake.

Individuals who limit animal-based foods but have varying levels of consumption preferences are called vegetarians. Those who consume dairy products are called lacto-vegetarians, those who consume eggs are called ovo-vegetarians, those who consume both are called lacto-ovo-vegetarians, and those who consume fish are called pesco-vegetarians. Individuals who consume no animal products at all embrace a vegan diet. Dr. Deniz emphasized the importance of careful planning of a vegan diet, adding:

Vegan diets can be adequate and balanced when planned correctly. However, there is a risk of inadequate intake of certain nutrients, such as vitamins B12 and D, calcium, iodine, zinc, selenium, and protein. Therefore, it is important to seek professional support and use supplements if necessary.

Vegan Diet is Good for Heart Health

Research shows that a vegan diet reduces the risk of coronary heart disease, type 2 diabetes, hypertension, some types of cancer, and obesity. Dr. Deniz stated that this is directly related to the composition of the diet, making the following assessment:

A plant-based diet is rich in fiber, antioxidants, and phytochemicals, while low in saturated fat. This is an important factor in reducing disease risk. It also strengthens the gut microbiota and contributes to skin health by reducing inflammation.

It Also Contributes to Sustainability

Scientific data shows that vegan, vegetarian, and Mediterranean diets are the most advantageous in terms of environmental sustainability. These diets require fewer greenhouse gas emissions, less water consumption, and less land use. Dr. Deniz gave the following example on this topic:

"While it takes approximately 332 litres of water to produce one kilogram of vegetables, it takes 15.415 litres to produce one kilogram of beef. This difference clearly highlights the impact a plant-based diet has on the planet."

'Meatless Monday' Could Make a Big Difference

Dr. Deniz emphasized that the “Meatless Monday” movement is an accessible start for everyone, and continued:

"Even if you're not vegan or vegetarian, going meat-free one day a week makes a meaningful contribution to both your body and the planet. By choosing vegetables and legumes for your meals on Monday, you can support your health while also making a positive impact on the environment."

A Plant-Based Future Is Possible

In light of all this data, it appears that a plant-based diet isn't just a trend; it's the key to a healthier and more sustainable future, both individually and societally. Dr. Deniz concluded by saying, "Reducing meat consumption and switching to a diet rich in vegetables, fruits, whole grains, and legumes is one of the most effective ways to protect our health and respect our planet."

Source: HORECA TREND and İstinye University Department of Nutrition and Dietetics

On World Brain Health Day, neurologist Prof. Dr. Sultan Tarlacı emphasized the direct connection between brain health and mental, physical, and social well-being, saying, "We need to take care of our brains 365 days a year, not just on Brain Health Day." Tarlacı emphasized the importance of regular exercise, mental activity, and strong social relationships, along with a healthy and balanced diet, and emphasized the significant impact of positive thinking, gratitude, and stress management on brain health.

Üsküdar University NPİSTANBUL Hospital Neurology Specialist Prof. Dr. Sultan Tarlacı made statements about the importance of brain health on the occasion of World Brain Health Day.

Brain Health is the sum of mental, physical and social well-being…

Neurologist Prof. Dr. Sultan Tarlacı stated that the medical health of our entire body is important, but the health of our brain, our executive center, goes beyond this, and added that just as we take good care of our skin, we should also take good care of the health of our inner brain.

Tarlacı emphasized the need to first discuss what health is, saying, "Being healthy means a person's state of mental, physical, and social well-being. From this perspective, good brain health actually means being mentally, physically, and socially well. When these three factors come together, we can say that a person is healthy. The same applies to the brain."

Nutrition Means Feeding the Brain!

Explaining how we can take good care of our brains physically, Tarlacı said, “First of all, when we eat, we shouldn't just think of nourishing our bodies. Eating means nourishing our brains. Because our brains use almost one-fifth of what we consume. The Aegean and Mediterranean diets, in particular, are the most ideal for brain and cardiovascular health. They consist primarily of green vegetables, herbs, fruits, and seafood. One of the most important things for brain health is a healthy diet. While eating healthy, avoiding harming the body and minimizing, cutting down, or eliminating alcohol and other addictive substances is another aspect of this process.”

Life must be viewed positively and gratefully!

Professor Dr. Sultan Tarlacı emphasized that another important component of brain health is mental well-being, saying, “Many parameters contribute to mental well-being. Many factors, such as family relationships, the economic status of society, and a good sleep routine, all play a role. However, we need to approach life with a more positive, happier, and more grateful outlook, and see the positive aspects. Of course, negative things have a greater impact, but we must increase our awareness. We must understand that all life's difficulties will and must pass, and that patience is essential. We need to raise our awareness by being grateful for the things the outside world nourishes us with, such as breathing, walking, moving independently, smelling the air, and seeing.”

Tarlacı stated that when we think this way, we can become more resilient in the face of life's deep troubles, and added that we need to somehow accustom ourselves to seeing the glass not half empty, but half full if there is even a drop of water at the bottom.

It is necessary to keep social interactions strong and vibrant!

Tarlacı emphasized that humans are not creatures that can exist alone, saying, “Even as children learn to speak, we need the presence and conversation of others. Even though we have an innate ability to speak, if we don't have another person in our lives, we can never learn to speak, and we can't speak. We need others. Others can sometimes cause problems in life. Other people's presence can irritate us, but humans are social creatures, and we gain meaning through the presence of others. We derive our meaning or understand who we are by seeing ourselves through the eyes of others. For brain health, it's especially important to increase social relationships and spend time with others. This chain can be expanded to include family and relatives, and then friends. The important point here is that loneliness is not good for people, it's not good for the brain at all. It causes the brain to age quickly, shrink, and wither. Therefore, it's crucial to keep our social interactions as strong and vibrant as possible, and to experience all the colors of life.”

Awareness Should Be Raised for Brain Health!

Tarlacı emphasized the need to pay attention to our brains 365 days a year, not just on Brain Health Day. "You need to raise awareness of your brain health," he said. "The brain is our most valuable organ, our manager, the one that governs you throughout your life, helps you make decisions, evaluates your emotions, solves problems, and helps you cope with life's challenges emotionally, intellectually, and behaviorally. Therefore, listen to your brain, pay attention to it, and take care of your brain health, not just one day, but throughout the year, even throughout your life."

A Healthy and Balanced Diet Also Protects Brain Health!

Prof. Dr. Sultan Tarlacı also shared suggestions to help protect brain health and concluded his remarks as follows:

"Establish a healthy and balanced diet. Choose foods rich in omega-3 fatty acids, B vitamins, and antioxidants. Adopt a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Eliminate trans fat and saturated fat intake, and avoid fast food and processed foods. Exercise regularly. Choose exercises that support brain health, such as walking, swimming, dancing, and cycling. Don't forget mental activities like solving puzzles, reading, listening to music, and learning new things. Try to avoid stress. Taking up new hobbies, participating in social activities, spending time in nature, meditation, yoga, and breathing exercises can help manage your stress. Pay attention to your sleep patterns and take measures to ensure quality sleep. Have regular health checkups. If you are taking any medications, stick to your prescription and your doctor's recommendations. Don't forget to take safety precautions against brain injuries."

Source: HORECA TREND and Üsküdar University NPISTANBUL Hospital 

Emphasizing that ice is also a food and can contain harmful microorganisms, Nutrition and Diet Expert Hülya Yiğit said, “If the water used when freezing ice is not clean, if the ice is touched with bare hands when being placed in glasses, and if the ice is not stored under appropriate conditions, it can also become a living space for harmful microbes.” Drawing attention to the fact that ice should not be thawed and refrozen and that clean water should be used for ice making, Yiğit reminded that food poisoning can occur a few hours or a few days after the consumption of spoiled food.

Üsküdar University NPİSTANBUL Hospital Nutrition and Diet Specialist Hülya Yiğit gave information about food poisoning that may occur due to ice, especially put in drinks and not stored under appropriate conditions during the summer months.

“Ice is also a food and can harbor harmful microorganisms”

Reminding that food poisoning has become more common with the increase in summer temperatures, Nutrition and Diet Expert Hülya Yiğit said, “However, recently, with the increase in cold drink consumption, we have been encountering ice poisoning as well as food poisoning. Ice is also a food and can contain harmful microorganisms.”

Noting that tap water is generally used when freezing ice, Yiğit explained, “If the water used when freezing ice is not clean, if the ice is touched with bare hands when being placed in glasses, if the hands of the person touching the ice are not clean and if the ice is not stored under appropriate conditions, it can become a living space for harmful microbes.”

Ice Must Be Stored According to Hygienic Conditions! 

Emphasizing that when using ice, it is necessary to make sure that it is not thawed and refrozen and that it is made from clean water, Nutrition and Diet Expert Hulya Yigit“Businesses should be careful to clean the machines they use to make ice. At home, carbonated water can be used to clean ice cube trays to prevent odor,” he said.

Stating that food poisoning can occur a few hours or a few days after consuming spoiled food, Yiğit concluded his words as follows:

“Food poisoning often presents symptoms such as nausea, abdominal pain, and diarrhea. In food poisoning, it is important to replace the fluid lost by the body and to have a low-fat diet. It should not be forgotten that ice is also a food, and that it should be stored in accordance with hygienic conditions and that care should be taken when offering it to the consumer.” doi number: https://doi.org/10.32739/uha.id.62240

Source: HORECA TREND and Uskudar University NPISTANBUL Hospital