Chapter 3: My path to improved well-being

Over the last year, I have been exploring various solutions to address the digestive issues that have been affecting me, and I believe I have discovered an effective approach.

Throughout this time, I have considered the possibility of having an allergy or intolerance, being sensitive to gluten and dairy, and believing I was experiencing irritable bowel syndrome, particularly given the improvement I experienced while following the FODMAP diet.

Yet, I have realized that my issues stem from an imbalance in my digestive system, and I must apply my newfound knowledge to restore it. The factors contributing to this disturbance resonate with my experiences: a history of extensive antibiotic use in my youth, a monotonous diet, and a bout of food poisoning around two years ago, which likely disrupted my digestion.

Over the last year, I participated in a course that involved a three-week cleanse, consulted with a naturopath, underwent an allergy test, saw my family doctor, sought guidance from an herbalist, attended multiple lectures, and engaged in reading books on the subject. However, my most recent endeavour was reading the book Let's Eat Better by coach Rafn Franklin, which I found extremely intriguing and beneficial.

The lessons I have gained from this experience have influenced how I plan to regulate my diet moving forward, focusing on improving my digestion. I have reached a stage where I generally maintain a good daily routine, and if not, I tend to hold myself accountable. The recommendations provided below have proven beneficial to me and are worth considering.

Start with a cleanse

As previously mentioned, a year ago I embarked on a course that involved a three-week cleansing program. While following a restricted diet and adhering to the teacher's recommendations, I gained insight into the significance of initiating the process with a cleanse. This initial step is crucial for purifying the system before beginning to restore the digestive flora.

Improve the digestive flora

During a lecture I attended, Birna G. Ásbjörnsdóttir, a PhD student, emphasized the significance of digestive flora. She highlighted the necessity of incorporating beneficial bacteria and fibre to support the growth of good bacteria. Examples of such foods include yoghurt, kombucha, sauerkraut, pickled vegetables, and fermented cheeses.

Ásdís, the herbalist, suggests incorporating kimchi, pickles, kefir, almond, coconut, and cashew yoghurt, apple cider vinegar, miso, and tempeh, along with acacia fibre, psyllium husk, vegetables, fruits, whole grains, seeds, nuts, and beans into your diet. She emphasizes the importance of having a diverse diet and avoiding eating the same breakfast daily.

Eat a clean diet

Rafn, in his book Let's Eat Better, explores the lessons we can draw from our ancestors' diet and leads readers through five steps to transform their eating habits. He advocates for clean eating, emphasizing the reduction of white sugar, processed grains, and packaged foods, while strongly opposing seed oils (a concept that was new to me but one I now strive to steer clear of). This aligns with the points raised by PhD student Birna during her lecture, where she emphasized steering clear of sweets, soft drinks, baked goods, dry goods, and packaged food, and generally avoiding products with lengthy ingredient lists.

Establish good habits

To begin with, I think it's important to develop positive habits overall. During the latest lecture I attended by Ásdís (I keep up with businesses on Facebook that frequently host educational and motivational talks, like Nettó, Lyfja, and Now Foods Iceland), she shared the following tips for enhancing diet and well-being: opt for nutritious and unprocessed foods, boost your consumption of fiber-rich foods, incorporate sauerkraut or probiotics, chew food thoroughly, practice mindful eating, stay hydrated, engage in regular physical activity, and minimize stress.

While I am still in the process of enhancing my health, I have noticed a positive change since I began implementing modifications to my diet. Presently, I incorporate habits like consuming kombucha daily, occasionally adding sauerkraut to my meals, drinking kefir every other day, and making an effort to consume one small organic apple daily (as suggested by Birna). Previously, I struggled to remember to take my vitamins, but now I have established a routine of taking probiotics, vitamins C and D, followed by magnesium after meals. Additionally, I have become more disciplined in staying hydrated by efficiently increasing my water intake.

Changing my habits hasn't been easy, but after struggling with this issue for a long time, I realize the importance of taking charge of my well-being. Occasionally, I indulge myself, but increasingly, I choose not to, as I wish to avoid the repercussions. The satisfaction of feeling good outweighs the effort put into this transformation.