Healthy Living in Turkey: Diet and Exercise Tips

Relocating to Turkey introduces expats to a vibrant culture, historical treasures, and a flavorful cuisine. While embracing a new lifestyle is exciting, maintaining healthy habits can be challenging. Navigating unfamiliar foods, adapting your fitness routines, and managing stress in a new environment require intention. Whether you’ve relocated for work, retirement, or a fresh start, creating a balanced lifestyle is key to thriving in Turkey.

Embrace the Mediterranean Diet

Turkey’s traditional cuisine lends itself well to clean eating. Rooted in the Mediterranean diet, local foods are fresh, seasonal, and often naturally nutritious. Rather than counting calories, expats can focus on embracing whole, nutrient-dense ingredients common in Turkish meals.

• Locally grown vegetables like eggplant, zucchini, and tomatoes
• Olive oil as the primary fat for cooking and dressing salads
• Fresh herbs and spices like mint, sumac, and parsley
• Grilled meats, legumes, and seasonal fish
• Yogurt-based side dishes such as cacık and ayran

These foods are not just delicious—they support heart health, digestive wellness, and stable energy levels. By shopping at weekly bazaars, expats can fill their kitchens with organic produce and support local farmers. Avoiding ultra-processed items and cooking at home allows full control over ingredients and salt intake.

Active Living Through Everyday Movement

Unlike car-centric cities, many towns in Turkey encourage regular movement. Urban centers like Izmir, Antalya, and Istanbul have pedestrian-friendly neighborhoods where walking is a natural part of daily life. Choose accommodation close to cafes, shops, or tram stations to incorporate light exercise without straining your schedule.

• Walk to local markets instead of driving
• Skip the elevator and take the stairs
• Join a group hike or nature walk on weekends
• Explore coastal walking paths and park trails

These small changes contribute to improved cardio health, reduced stress, and better mental clarity. Walking is culturally embraced, especially in the evenings, when locals take leisurely strolls known as aksam yürüyüşü (evening walks). It’s a great way to unwind, meet neighbors, and stay fit.

Explore Traditional Forms of Exercise

Modern gyms exist in every city, yet Turkey offers more diverse ways to stay active. Expats can explore age-old wellness practices that combine physical movement with mindfulness. A popular example is Turkish hammams. Though not strictly a workout, they promote detoxification and circulation through heat therapy and exfoliation.

• Attend a yoga or Pilates class in a local studio
• Try folk dancing classes like halay or zeybek for cardio and coordination
• Join a martial arts or kickboxing group for strength and discipline
• Swim at a coastal beach, public pool, or spa resort

Following a consistent routine not only improves physical health but also builds community. Classes often take place in both English and Turkish, creating opportunities for language learning and cross-cultural connections.

Staying Hydrated and Balanced

One overlooked aspect of healthy living is hydration. The dry summers and active lifestyle in parts of Turkey make water intake essential. Fortunately, Turkey offers a variety of hydrating options. Beyond plain water, local drinks like şalgam suyu (fermented purple carrot drink) and ayran (yogurt and salt beverage) help replenish electrolytes naturally.

• Carry a reusable water bottle while exploring or commuting
• Drink herbal teas like chamomile or sage after meals
• Limit strong Turkish coffee to one or two cups a day
• Monitor water intake during outdoor activities or beach days

Fatigue, dry skin, and headaches are often signs of dehydration. Staying hydrated enhances digestion, concentration, and immune function—key for adjusting to new environments.

Balance Social Life With Wellness Goals

Turkish social culture revolves around food, tea, and extended visits. While enjoyable, nightly dinners or long lunches can disrupt healthy rhythms if not balanced properly. Focus on moderation, and view gatherings as part of your broader wellness strategy.

• Communicate your dietary needs politely in group settings
• Choose lighter menu options or share dishes when dining out
• Join expat wellness groups for accountability and support
• Offset indulgent meals with extra movement the next day

Turkish hospitality is generous and welcoming. By participating mindfully, expats can enjoy cultural immersion without compromising health goals. Finding balance between social traditions and personal well-being creates a sustainable and joyful expat lifestyle.

Integrating into a new country presents challenges—but with the right tools, it’s also an opportunity for lifestyle renewal. By embracing Turkey’s fresh foods, encouraging movement, traditional wellness practices, proper hydration, and social balance, expats can build routines that promote vitality and longevity.