Ayda Ersoy Page

08/10/2025

This is the Story of Many….What Losing My Cat Taught Me About Medical Decisions, Responsibility, and the Truth We Often Avoid

I've been writing articles for almost two decades but this is the most difficult one I have ever written. ❤️
https://aydapage.com/when-trust-isnt-enough

08/05/2025

The Melatonin Conversation, Natural Sleep Allies, and the Rhythm of Healing

According to Dr. Deanna Minich, a functional medicine practitioner and nutritional biochemist, melatonin is not just a hormone that helps us sleep — it is a powerful antioxidant, immune modulator, and cellular protector. In her research on chronobiology and circadian medicine she emphasizes that melatonin's role extends far beyond treating insomnia. It acts as a biological signal of darkness and is best used to support, rather than override, our body's natural rhythms.

Melatonin is secreted by the pineal gland in response to darkness. Its primary role is to regulate the circadian rhythm, or biological clock, which governs not only our sleep-wake cycles but also many metabolic and immune functions. Melatonin also neutralizes oxidative stress, supports mitochondrial health, and helps modulate the immune response — functions that become increasingly important with age or in times of chronic inflammation.
https://aydapage.com/nourish-to-rest-part-2

08/01/2025

In our fast-paced modern lives, sleep is often sacrificed — yet it is one of the most powerful tools we have for healing, performance, and overall health. Without deep, restorative sleep even the best training, nutrition, or productivity hacks can lose effect. When it comes to improving sleep quality, research continues to confirm the connection between nutrition, circadian rhythm, and supplementation.

https://aydapage.com/nourish-to-rest-part-1

08/01/2025

https://aydapage.com/when-trust-isnt-enough

This is the Story of Many….What Losing My Cat Taught Me About Medical Decisions, Responsibility, and the Truth We Often Avoid

I've been writing articles for almost two decades but this is the most difficult one I have ever written. ❤️

This is the Story of Many….What Losing My Cat Taught Me About Medical Decisions, Responsibility, and the Truth We Often Avoid

07/24/2025

30-Day Sample Run/Walk Training Plan

https://hyroxwarrior.com/30-days-to-run-your-first-5k Start with the Run-Walk Method, also known as ‘Jeffing'. This technique reduces muscle fatigue and lowers injury risk and is thus ideal for the beginner runner. It's a smart start for new runners that was popularized by Olympian Jeff Galloway, it's a structured training strategy that alternates intervals of running with planned walking breaks. This helps to extend endurance, reduce fatigue, and minimize injury risk. For example:
You run for a set amount of time or distance (such as 2 minutes)
Then walk for a shorter set time (such as 30 seconds to 1 minute)
Repeat for the full duration of your workout or race

07/22/2025

Should we worry about insulin resistance? Part 1
IR develops when cells in your muscles, fat, and liver do not respond well to insulin and are not able to easily take up glucose from the blood. The pancreas then compensates for the reduced efficacy of insulin by producing more of it to help the glucose enter your cells. If the pancreas is able to make enough insulin to overcome your cell's poor response to insulin, blood glucose levels will stay in a healthy range. So IR develops first in the liver, then muscles and then fat cells. During these stages the individual is likely to have normal or just slightly elevated blood glucose levels, however over time this compensation mechanism can fail, leading to elevated blood sugar levels and eventually diabetes. Therefore early detection and management of IR is critically important.
IR can also lead to increased weight gain by altering the way the body processes and stores fat. Cardiovascular health is another area in which IR has a significant impact, including in high blood pressure, high blood sugar, and abdominal fat. Together, these factors increase the risk of heart disease and stroke, the leading global causes of death.
https://aydapage.com/should-we-worry-about-insulin-resistance-part-1

07/22/2025

Should we worry about insulin resistance? https://aydapage.com/should-we-worry-about-insulin-resistance-part-2 In your diet you can prioritize protein, as eating a high protein diet and consuming some protein with each meal can help lower insulin levels and also help prevent muscle loss. Especially as we age, the body requires more protein due to its low absorption rate. A low carbohydrate diet, especially when reducing the intake of refined carbs and sugars, can help lower blood sugar levels and improve insulin sensitivity as well. And high fiber foods, such as vegetables and whole fruits, can help improve glycemic control. It is also important to consume healthy fats, as fat is the only macronutrient that does not increase insulin. Incorporating sources of omega-3 fatty acids like fish, avocados, nuts and olive oil can improve lipid profiles and insulin sensitivity. And it is important to give enough time between meals — which ideally means no snacking, as a decrease in meal frequency will help insulin work less hard.
Reducing stress is easy to say and often hard to do, however it is very important for your health. You may need to take some time for yourself, maybe listen to music, read or do some simple breath work. You can find whatever works best for you, however do remember that when you have low stress your sleep, your relationships with others, and your overall health will improve too.

07/20/2025

Are collagen supplements necessary? Collagen can be found in a variety of foods, particularly those rich in protein such as bone broth, meat and fish, especially cuts that contain connective tissue.
Collagen supplements, typically in the form of hydrolyzed collagen or collagen peptides, are believed to stimulate the body's own collagen production. These supplements may provide the necessary amino acids that serve as building blocks for collagen synthesis. When ingested, collagen peptides are absorbed in the intestines and transported to target tissues, including bones, where they can support collagen formation and improve bone health. However, individual differences in digestion rate can slow down the absorption so you need to take larger quantities, such as ten grams. Furthermore, while collagen supplements might be beneficial for an individual who can not get enough whole food protein in their diet, and especially patients on bed rest or after surgery, they still need to add other protein supplements too.

If you are eating a balanced diet rich in collagen-promoting nutrients and natural sources of collagen, supplements will most likely not be necessary. Also, you should be aware of potential allergic reactions such, as if the supplements are derived from fish, shellfish, or eggs. In addition, they are not as well regulated as pharmaceuticals, which means the quality and concentration of collagen, as well as the cost, can vary between products. Ultimately, they are supplements, so if you feel you need it then please to assess your lifestyle and your diet before you purchase them. They can be beneficial for specific situations, but remember that no supplements will fix your lifestyle. And they will not give you a miracle. Adding healthy whole food protein sources to each meal, and drinking enough fluids, may solve the symptoms that you are looking to heal. https://aydapage.com/are-collagen-supplements-necessary

07/18/2025

How does our environment affect our health?
The place where you live, including your community, city, culture, friends and family, has a significant impact on your diet and exercise habits. People tend to adopt the habits of those around them, both in the positive and negative. For example, if your friends prioritize healthy eating and exercise, you're more likely to do the same. But if they regularly eat fast food and don't engage in physical activity, you might be following their behavior. Social gatherings and celebrations also often revolve around food, which can create social pressure and lead to overconsumption, especially of unhealthy options.
It is wonderful to see people exercising together. For many, going on a daily walk or jog and having a conversation together is the best part of their day. I started recognizing the same faces every morning when I'd go out early, and it is very nice when the faces start to become familiar and we start greeting each other. Just a small action, like reaching out to a friend or saying hello to a stranger, can help build and maintain strong relationships and make a big difference.
aydapage.com/how-does-our-environment-affect-our-health

07/16/2025

Hawaii is home to numerous superfoods that not only provide essential nutrients but also work synergistically to reduce inflammation, support metabolic health, and improve lipid profiles. Taro (Kalo) is a staple in Hawaiian cuisine and rich in dietary fiber, which helps lower cholesterol levels by binding to LDL in the digestive system and promoting its excretion. Additionally, taro contains resistant starch which supports gut microbiome health and can indirectly improve insulin sensitivity, helping to manage triglycerides.

Locally grown avocados are loaded with monounsaturated fats, which help raise HDL and lower LDL cholesterol. Research shows that regular avocado consumption reduces small, dense LDL particles while maintaining larger, protective LDL particles. Avocados are also rich in potassium, which helps regulate blood pressure.

Macadamia nuts are native to Hawaii and packed with monounsaturated fats and polyphenols that help reduce oxidative stress and inflammation. Studies have found that diets rich in macadamia nuts significantly lower LDL cholesterol levels by up to 10% while increasing HDL cholesterol. A handful of raw or lightly roasted macadamia nuts can support heart health without adding excess saturated fat.

Breadfruit (ʻUlu) is high in fiber and complex carbohydrates and can help stabilize blood sugar levels and reduce triglycerides. Studies here show that breadfruit's unique fiber content promotes cholesterol excretion, making it a valuable food for maintaining heart health.

Coconut oil is sometimes considered controversial due to its saturated fat content, even though it contains natural and healthy sources of fat. Coconut water, however, is a natural source of potassium and electrolytes that supports heart function and blood pressure regulation. Drinking fresh coconut water instead of sugary drinks can help maintain a healthy lipid profile.

https://aydapage.com/using-hawaiian-superfoods-to-improve-heart-health

Hawaii is packed with natural beauty, but also a wealth of superfoods that can help maintain healthy cholesterol levels, improve heart-health and support overall wellbeing.

07/11/2025

How much pesticides are in our food?

What You Need to Know and How to Protect Yourself

Eating more fruits and vegetables is one of the best things for improving our health. However, many of the healthiest plant foods are also sprayed with pesticides — chemicals used to prevent pests and improve crop yield. Farmers use pesticides to grow more food, often without realizing how much damage it leaves behind that may affect your health over time.

Pesticide exposure has been linked to hormone disruption, cancer, respiratory problems, neurological conditions, Parkinson's disease and cognitive decline. The International Agency for Research on Cancer (IARC) has classified several pesticides, including glyphosate, as "probably carcinogenic”. Short-term exposure to high levels of pesticides may also cause nausea, dizziness, breathing issues, and skin irritation.

And because many pesticides are persistent, they don't just go away, they can stick around in your body — residues can build up in fatty tissues, compounding potential risks — and also in the environment too. Although you can reduce your exposure with a few simple kitchen strategies.

Pesticides are chemical or biological agents used to kill or deter pests that threaten crops. This includes herbicides (for weeds), insecticides (for insects), fungicides (for fungi), and rodenticides (for rodents). They do help secure global food production, potentially preventing crop losses of 78% in fruits, 54% in vegetables, and 32% in grains. But they may also pose risks to human health, depending on the type, exposure level, and individual susceptibility.

https://aydapage.com/how-much-pesticides-are-in-our-food

07/11/2025

I think missing my family in Turkiye ❤️

After 5 years later they meet up again ❤️his name is lucky we rescued him 2017 😍 saw him last 2018 😞