Lifestyle change for an autoimmun diagnosis
My toolbox or “My Reset Guide”
Over the past few years I’ve tried a variety of diets, sports, stress management techniques and other alternative therapies. In all cases, the goal has been to maintain and even improve my health. The goal has not changed.
In the following I list the activities and lifestyle changes that have become part of my everyday life over time. I also mention some of those that have been only temporary, but which I still consider to be good.
It is important to point out that the “lifestyle” I follow hasn’t been suggested by anyone. There are currently no scientifically backed tools and therapies that can guarantee recovery and lifelong mental and physical well-being, although more and more patterns are emerging for creating these.
My experiences and habits are expressed along the following themes:
Mental health: relaxation, meditation and sleep
Diet: eating gluten, dairy and sugar-free
Social relationships and family support
Sport and exercise: table tennis, yoga, running, hiking, morning walks, HIT
Other alternative therapies and methods
- Cold therapy
- Hyperbaric oxygen therapy
- Natural cosmetics
- Infrared light therapy
Hundreds of books and research papers have been written on each of these topics, and the number is growing continuously. It is worthwhile to get to know and understand them better.
In this article I won’t rank them in order of importance, as I believe that each is equally important. They interact. However, if you listen carefully, you may be able to identify which of them you should be paying more attention to.
Mental health: relaxation, meditation and sleep
The realisation that my mental state affects my physical well-being and eventually my whole life, came gradually. I had obviously known this before. I’ve heard it countless times, “a sound body is a sound mind.” But over the years, this banal saying has come to make real sense.
In fight-or-flight mode the muscles tighten, the circulation slows down and the breathing becomes shallow. It’s not the ideal state to be in if you want to heal or if you just simply want to feel good in your skin.
As for me, I can stress about almost anything. I spend a lot of time in the future and in the past. I find myself in places and situations that affect me negatively. I get tense. I start to get anxious, frustrated and sad. Most of the time, these feelings have no basis in reality, I just create them with my thoughts.
And what is most surprising – and by now the most obvious – is that these negative thoughts and feelings can cause physical symptoms such as headaches, numbness or fatigue.
In the short term, stress is good for us, it’s necessary, however in the long term, it can cause serious problems. Unfortunately, I have experienced the latter myself, which is why I started to look more deeply into the topic of stress management.
My first trip took me to a Silva Method course, from which I came away with many exciting stories and useful, practical techniques. For a long time I practised the guided meditation taught on this course, supplemented with additional visualisation techniques.
Yoga nidra, or non-sleep deep rest
Since then, I’ve tried a number of other meditation and relaxation techniques to manage the discomfort of anxiety and uncertainty. I mostly use mobile apps and audio recording, but recently I also began to practise just by myself. The majority of the materials that I use are available in English, some of them are free of charge, some are subscription-based.
For me – at the time of writing this article – the practice of Yoga Nidra feels to be the most effective method to reach a more relaxed, yet energised state.
Yoga Nidra is a relaxation and meditation technique that originated from ancient Indian traditions. It is also referred to as “yogic sleep” or “psychic sleep. During a Yoga Nidra session, the practitioner lies down in a comfortable position and aims to remain awake and aware, while trying to let go of any tensions or distractions. The practice of Yoga Nidra is said to help alleviate stress, anxiety, and insomnia, as well as improve overall physical, mental, and emotional well-being. It is also believed to enhance creativity, intuition, and spiritual awareness.
If possible, I do a 20-30 minute-long session in the early afternoon, after which I always feel fresher and calmer. It literally reboots and regenerates.
Breathing techniques and journaling
If I can’t get to a lying position, then I come back to my breath as I go along my day. . Where am I breathing? How slow or fast is my breathing? Is it deep or shallow? Even just observing my breath for a few seconds has a calming effect. Often I add other breathing techniques to this, such as the 4-7-8 breathing or box breathing which both activate the parasympathetic nervous system.
In addition to the above techniques, I often journal or record my thoughts on the phone. What do I write about? How? And even why?, one might ask.
First of all, because it helps me to get rid of the thoughts running around in my head. Even if only in the short term, it brings relief and lightness. It frees me from the – most often – unnecessary worry and confusion. It also helps me to get a fresh start. I don’t pay much attention to appearances or spelling, I just write. For at least 10 minutes, without stopping. 99% of the time I don’t even read what I’ve written. I might as well throw it out. It’s a bit like having a completely unstructured, but honest conversation with a friend. It feels good.
7-8 hours of quality sleep
I know, it may seem like a lot in today’s hectic world. Unfortunately, I also used to try to save on bedtime, but now I do my best to get the best sleep possible.
Why?
Because it regenerates and reboots my system. It’s the basis of everything. After a good night’s sleep, I’m fresher, more focused and more balanced the next day.
I pay attention to a few little things that can contribute to a more restful sleep:
- I avoid blue light before bed, so I don’t use my laptop or cell phone.
- I make an effort to wake up and get up at the same time.
- I eat dinner at least 2-3 hours before bedtime.
Diet
Eating is one of the activities over which we can have complete control, as the food we put on our plate every day is very likely dependent on us. And it is this sense of control – which is greatly diminished or at least transformed after an autoimmune diagnosis – that makes even the most extreme diets sustainable for many.
At least, that’s true in my case.
I’ve tried many types of diets, ranging from paleo to raw vegan. For an outside observer, some diets may have seemed almost excessive, even radical. I can now see that some of them were indeed ascetic and occasionally unhealthy. But I think I’ve had to go through this journey to finally develop a diet that is sustainable in the long term and now hopefully one that is truly health-promoting.
Below are the types of diets I’ve tried as well as some other diet-related tips. The list does not necessarily follow a chronological order.
What protocol diets have I followed?
Dr. Terry Wahls – Paleo diet
At the beginning of my journey, I was introduced to the story of Dr. Terry Wahls by a dear friend. After reading the book she had written, the next step was to implement the dietary and other lifestyle recommendations she covered.
As for the diet in a nutshell, I eliminated foods containing gluten, dairy and sugar. I completely eliminated alcohol and minimised processed foods. I also tried to eat 9 cups of vegetables every single day.
I also consulted a great dietician during this period, who helped me to understand the context of the paleo diet even better and gave me lots of other useful advice (e.g. lab tests, supplements, sample diet).
Dr. Ashton Embry – Best Bet Diet
Over time, I discovered Matthew Embry and the Best Bet Diet, and then made some modifications to my own. This diet is very similar to the Wahls protocol, so there wasn’t a significant change. I still consumed mostly vegetables, but I also started eating gluten-free grains (e.g. buckwheat, millet, rice, quinoa) 3-4 times a week and I stopped eating pork and red meat.
Ketogenic diet
Although only for a few weeks, I tried out what it’s like to live on animal foods only – with minimal vegetables. The decision was made, as in most cases, after reading countless success stories about the ketogenic diet. The positive effects on health are not in question, but for me it was not sustainable. It did not make me feel good.
Looking back, however, I know that I may have made several mistakes:
- I switched to this diet suddenly, without any guidance.
- I was eating mostly pork. No vegetable fats (e.g. avocado, flaxseed oil) or other omega 6 rich meats or fish at all.
- I did not seek professional advice on how to develop a safe and healthy ketogenic diet.
Keeping in mind my previous mistakes, now there are days when I follow the keto diet with some modification. During this period of time I prefer vegetable fats, the right nuts and seeds, lean meat as well as fish. High leafy green and other veggies intake is still essential while I focus on cutting down on high-carbohydrate sources.
Dr. Brooke – Raw vegan
For nearly six months I followed Dr. Brooke’s “Hyper Nourishment” protocol, where only raw veggies and fruits are allowed. During this period I drank hundreds of litres of green smoothies. On the rare occasions when solid food was on the plate, I made huge portions of salads. The ingredients were essentially the same as for the smoothie, except I didn’t blend them.
I finally gave up on this rather strict diet when I went from 68 kg down to 59 kg. For the first half of the diet, I didn’t feel much of a change – apart from the weight loss. Towards the end, however, I felt more tired and my energy level also decreased. I’ve probably never eaten “cleaner” in my life, but the hyper nourishing diet that Dr Brooke had developed was not suitable for me in the longer term.
Medical Medium (celery juice)
Years ago, I got into the habit of drinking 1 glass of lukewarm lemon water in the morning. In 2021, I supplemented this by drinking centrifuged celery. It’s quite a hassle to prepare fresh juice every morning, but since celery is attributed with countless benefits, I was determined to stick to it.
I still follow some of Anthony William’s suggestions – which, incidentally, overlap a lot with the ones in other protocols. For instance, he highlights the importance and the great benefits of consuming blueberries regularly, which I also do.
How do I eat now? What diet do I follow?
I eat mostly in line with the Best Bet Diet and the Wahls Protocol Level 1, supplemented with some of Dr. Brooke’s recommendations.
What I eat:
- Leafy vegetables / salads, preferably with every meal.
- Vegetables. Almost anything that’s fresh and available in the grocery!
- Fish, lean meats, liver 1x a week, other offal.
- Seeds (nuts, cashews, brazil nuts, almonds)
- Gluten-free grains (buckwheat, millet, quinoa, rice)
What’s on the ban list:
- Gluten, dairy and sugar-containing foods
- Sweeteners
- Alcohol
Lessons learned: major takeaways related to diets:
There is no one diet that is perfect for everyone. I’ve been researching this, but now I’m about to realise that there is no such thing.
Age, gender, health status, family and work status, time of the year, location, religious beliefs and financial background are some of factors that can influence what an “optimal diet” might be for someone.
For months, I looked up and analysed every food before I’d consume it. Am I 100% sure that I’ll be okay if I eat this? How nutrient dense is it? Does it fit into the autoimmune protocol diet (AIP) or not?
To an outsider, I probably didn’t look completely normal, which doesn’t surprise me at all. Then, with the basic goal of not doing any harm to myself, but being able to eat optimally and sustainably in the long term, I tried to find common ground between the different diets. So I’ve summarised and kept those dietary recommendations that all the experts, without exception, consider healthy and worth following.
This is the basis of my gluten, dairy and sugar-free diet. Including as many veggies and leafy greens as possible, fish, lean meat, some offal (e.g. liver) from time to time, gluten-free grains and preferably low-sugar fruits. I also make sure to drink enough fluids, of which the majority is water making up the rest with herbal or green teas.
Sport, movement
Sport has been an integral part of my life since childhood. I play table tennis competitively, but besides that I’ve explored other forms of physical activity. Yoga was among them.
In 2022, I enrolled in a beginner yoga instructor training course organised by Mandala Yoga Studio, in Budapest. Prior to that, I’d been exploring the world of yoga for years and had a sense that it’s much more than executing strange looking, difficult postures. I was also attracted to the philosophy, the lifestyle and the people who work in this field.
I can say for sure that it was one of the best decisions I’ve ever made. It is hard to put into words what you can learn about yourself, about others and about the world through yoga. Among many things, this training helped me to deepen my own practice, both physically and mentally.
I still don’t count myself as a super flexible person, although perhaps that is no longer my primary goal. It is slowly evolving, though.
Personally, I try to exercise every day. This is either after my morning walk – which is the official start of the day and a substitute for coffee – or any other time possible. The goal is to get to the yoga mat every day, do some warm-up exercises, followed by 2-3 asanas (postures) that boosts my circulation, awakens my body and sharpens my focus.
I’m used to it, I need it. In fact, I feel the lack of it, if I don’t do it! Things don’t work the same way if I miss these few minutes of practice. Of course, this is true for the other daily routines as well. Without morning walks, relaxation, clean eating, social life, the day is not what it could otherwise be. I admit that it is difficult to clearly prove how much of a direct impact these activities have on human well-being. Do they work because we believe in them, or they work, so we believe in them? It doesn’t matter.
When I’m not playing table tennis or doing yoga, – I go jogging, walking or hiking. In addition to these, I try to do targeted, strength training exercises. Of course, you can’t do everything at once and you don’t have to. When I do choose to exercise I try to make sure that I enjoy it and am really present.
Over time, I may replace the currently favoured sports and exercises or even add new ones to my repertoire.
I think the type of exercise is not what matters most, but instead the choice of moving and exercising. Do anything, just move – of course also taking into account your own capabilities.
What and who is it worth changing your lifestyle for?
Social relations, family support
Lifestyle change is not easy. And it’s especially not easy when you’re alone.
I am one of the lucky ones who receives full support from my loved ones in almost everything.
When I decided to change my diet and throw out anything that I didn’t consider healthy, my wife didn’t even raise an eyebrow. She didn’t try to talk me out of it. On the contrary. She’s been with me from day one. And although not as strict, she follows a very similar lifestyle.
When visiting family or friends, they usually cook the way that I can also have something to eat. Besides, they’re also open for discussions that others might consider quite spiritual. I can talk to them about my awakenings, fears and joys.
They support me in any way they can.
Without them it would be terribly difficult. But for them it’s worth it. Community, companionship, and good relationships always give me strength and energy.
When I ask myself why and for whom I want to live a healthy and fulfilling life, one of the first things that flashes up are the faces of the people close to me. There are “too” many good things in life not to change.
Other alternative therapies and methods
By browsing books and the internet, I have discovered some complementary therapies that may be useful not only for me, but for everybody else.
Cold therapy
An option that can cause immediate change in the body. And it’s almost available to everyone.
The best-known ambassador of this method is the Dutchman, Wim Hoff, aka the Iceman. It was thanks to him that I first heard about this therapy. Both his story and his method are extraordinary.
Cold therapy has many advantages. Among other things, it is anti-inflammatory, improves concentration and performance, while also contributes to better sleep. More and more studies are coming out that report other beneficial effects on the body and the mind.
On average I take cold showers 2-3 times a week, which are hardly pleasant. However, I always feel like I’ve been reborn afterwards. I aim for gradualism. First, right foot, left foot, then right hand, left hand. I also adjust the water temperature to the coldest little by little. Once this is done, I try to stay under the shower for at least 30-60 seconds-long.
Hyperbaric oxygen therapy
I originally started oxygen therapy because of the suspected bartonella infection, as the treatment also has a direct toxic effect on bacteria. So far, I have attended a total of 2 x 10 sessions, which takes up 20 hours in total.
In a hyperbaric capsule (or in a chamber), you breathe 100% oxygen at an increased pressure, compared to the 21% oxygen in normal air. The inhaled oxygen at this pressure is absorbed into the blood in high concentration, thereby the circulation can reach all areas of the body, regenerating any damage or injury.
I’d definitely like to use this complementary therapy in the near future. Financial issues are the only limitation, but I am trying to find a sustainable solution.
Natural cosmetics
Whenever possible, I use natural cosmetics and cleansers only. Be it a shower gel, toothpaste or dishwashing liquid. I don’t want to over explain this part. We put enough harmful substances into our bodies so, – if we have the opportunity – let’s not cover the surface of the skin with even more toxins.
Infrared light therapy
I recently discovered the benefits of infrared light therapy. After much research and hesitation, I finally ordered a panel that uses 4 different wavelengths (630nm, 650nm, 830nm, 850nm). I’ve been using this device for some months only, so I will be able to report on my experiences later.
However, studies already prove many of the remarkable benefits: reducing inflammation, promoting wound healing, shorter recovery time after injuries, healthier skin, better-quality sleep. In addition, it also supports the treatment of brain disorders and recovery from brain injuries.
It’s inspiring and promising how much it can do.
Perhaps the most important message
As I wrote in the introduction, the goal to balance and support my body has not changed. What has, however, is my approach to my lifestyle. I have realised that instead of pushing myself and wanting to do things desperately, it is worthwhile to go about my daily tasks in a light, playful and happy way.
I’m well aware that in practice it’s not easy at all. However, I think it’s important to highlight this experience, since there’s a big difference between the two approaches and the results they lead to.
And yes, it still remains a challenge for me not to expect the ultimate solution or salvation from regular exercise, meditation or from diet. This excessive wanting often only creates new problems, internal tensions that I actually want to reduce.
I try to be conscious and, as far as possible, look at my daily habits that are good for me and something I am happy to do. At the same time, I try not to cling to them and tick them off as tasks on a to-do list. That way, if something doesn’t work out as planned, remorse won’t cause unwanted stress.
It may seem cliché, but I honestly think that everyone needs to find out for themselves what works and what benefits them the best possible way!
This is true for diet, exercise, stress management and even for social relationships.
In the above post I refer to several researches, functional medicine practitioners, complementary therapies and methods. If any of these areas are of interest to you, please have a look at the “Recommendations” page.