Recently, my back has been getting tired as my belly has been growing. This is what I’ve been doing to relieve the tension.
The most important trick: take breaks!
Jacob, my chiropractor husband, had told me a long time ago that since I sit at a desk at work, I need to take frequent breaks. I’ve often gone back and forth on this one, taking breaks for a few days or even a week and then going back to being too lazy to walk up and down the hallway. I used to set a reminder every hour that said, “Take a break!” When that reminder popped up, I’d think, “You’re not going to tell me to take a break!” and keep working.
But I was recently reminded of the importance of taking breaks. It really makes a difference if I get up for a few minutes and walk around or do some simple stretches. My back is better able to stay seated afterwards and doesn’t get as tired.
Therefore, I’ve re-established the use of the Pomodoro method (I’m currently using the Focus Booster app because it has a nice small clock that can stay on top of whatever other app I’m using, so I can always see how much time I have left of my work period). The Pomodoro method alternatres work periods (typically 25 minutes) with break periods (typically 5 minutes and every ~2 hours a longer break) and emphasizes focusing on one task at a time and avoiding distractions.
Funny enough, I also use this method for other activities such as cooking. Jacob and I have two long cooking sessions a week (on Sunday and Wednesday evenings) which usually last 1.5-2 hours, and we cook all our food for the next few days (including breakfast, lunch, dinner, and any snacks). If I remain standing in the kitchen for 2 hours, this kills my back. Therefore, I set a Pomodoro timer, and after 25 minutes, I take a break. I usually sit or lie down, and after 5 minutes I’m ready to continue cooking.
These frequent breaks have nicely come together with my Doing Nothing practice. I try not to check my phone during the 5-minute breaks and instead allow my thoughts to wander and do their thing. Only now do I realize that a brief message or notification can distract me when I’m in working mode. Even if I read it during the break between two work sessions, I sometimes keep thinking about the message when I start working again and can’t focus as well as I did beforehand. More generally, responding to messages or checking social media during a brief break can easily extend a 5-minute break to 10 or 15 minutes, which is then not simply a brief, refreshing break.
Exercise and walking
Since the beginning of my pregnancy, I’ve been following a training program for pregnancy called Moms Gone Strong which includes strength and cardio exercise. This program is amazing and has helped me challenge myself appropriately and continue to strengthen my back. I usually train 3-4 times a week.
I also do prenatal yoga from Yoga with Adrienne 1-2 times per week. It helps me relax and get some pressure off my back, and it generally gives me that wonderful zen feeling that yoga brings.
I really like walking, so I try to get in a 30-minute walk every day. If I have the time, I go for 1-1.5 hours, taking a short break every 30 minutes or so. I love going for walks in nature whenever possible.
A couple of months ago, my lower back muscles started cramping up quite a bit. Jacob explained that this happens because now, due to the growing belly, my front core muscles can’t really work anymore, so my lower back muscles end up carrying the weight of the whole belly and also help me stay upright. Because of the structure of my lower back and spine, the muscles end up cramping up, which is painful.
Jacob suggested that I roll my back and glutes on a lacrosse ball. Yikes. I hadn’t done this before, so it hurt like a *$@%*&#*$&*# the first few days when I was rolling on the ball, but immediately afterwards the cramping up was released and I was more pain-free for the rest of the day. Now I use the lacrosse ball almost every day, and while it’s not exactly pleasant (i.e., it still hurts), it’s much more bearable than at first. It definitely helps to release those cramped up back muscles!
These are the tricks I’ve discovered so far to alleviate backache and that work best for me. Let me know if you have other awesome tips I should know about!
Over the past couple of months, several people contacted me to ask about my gastritis journey after reading my blog posts on the topic. I’ve repeatedly been surprised by how many people struggle with this chronic condition for years and years. Apparently, it wasn’t just my problem but many people’s problem as well.
(For those who don’t know what gastritis is, it’s an inflammation of the stomach wall. It’s often a precursor or a gentler version of a stomach ulcer. People who have gastritis have intense stomach pain when they’re hungry or if they’ve eaten something spicy, hot, or irritating in some other way. I’ve written extensively about my experience with gastritis here.)
My gastritis had been doing very well (probably about 70-80% better) over the past two years. I could get by with 3-4 meals a day (compared to the 6-7 meals in the past) and only had pain if I got really, really hungry. I often didn’t feel like I had gastritis anymore and felt like a healthy person again.
Pregnancy changed everything
Suddenly, everything changed when I got pregnant. The first two-three weeks before I knew I was pregnant were truly bizarre. I’d wake up in the morning, starving. One weekend, we were visiting a friend in Brussels, and on both Saturday and Sunday I woke up around 7 am. Still tired and extremely hungry, I made my way to the kitchen while my husband and our host were still sleeping. I barely managed to make scrambled eggs without passing out–my blood sugar levels were so low that I was super light-headed. Once I ate my breakfast, I could finally relax and drink my tea, waiting for the others to wake up. By the time we were all ready to go and went for brunch (around 11-12 h), I was happy to eat again.
Once I found out I was pregnant, this ravenous hunger made more sense. At least it seemed like there was a reason for this craziness. But then the nausea hit around week 5, and nothing made sense anymore. I’d eat a meal and be hungry two hours later. Or I’d eat a snack but be starving only an hour later.
Ravenous hunger + gastritis = not great…
Ravenous hunger is typical for pregnancy, but it becomes tricky when coupled with gastritis. It wasn’t that I was simply hungry, but I was also in pain. Apparently, even though I’d been recovering well from my gastritis, these intense hunger pangs were enough to bring it back. I was back to eating 6-7 (small) meals a day, which is recommended when you’re nauseous during pregnancy. But that meant I was back to being stressed about when exactly I’d get hungry again next, whether I’d have enough food, whether I’d be in pain and terribly light-headed, etc.
It was tough. I felt that everything I’d worked towards and achieved health-wise over the past few years had been a waste and now I was back in the throes of dealing with gastritis. I was frustrated by the crazy way my body was acting, and I felt I had no control over it (hello, pregnancy land!).
What used to work didn’t work anymore
Worst of all, the strategies that had helped me in the past didn’t work anymore. I had done very well eating paleo-style meals, emphasizing protein, healthy fats, and non-starchy vegetables (I’ve described this in more detail here). But now, in this crazy new pregnancy land, I couldn’t do this anymore.
As an example, one day during week 5 of my pregnancy, I went to have lunch. I opened my lunchbox of chicken thighs and broccoli, a typical lunch for me, as many colleagues can testify. I felt some resistance to the smell, texture, and taste of the food. I wasn’t sure why, but I really wasn’t enjoying it. I managed to finish my lunch, but it wasn’t nice.
The next day, the moment I looked at my chicken and broccoli, I didn’t want to eat them. I stared at them and tried to understand why I suddenly didn’t want to eat this delicious lunch that I had loved before. After a few minutes, I made myself start eating and barely finished my lunch. It was tough.
On the third day, I couldn’t do it. I felt so nauseated that I couldn’t even look at my chicken and broccoli. It turns out, as I found out later, that poultry and broccoli are some of the most common foods that make pregnant women nauseous. Who would have thought!
That day, I got rebellious. I was ravenous, so I went to the canteen and looked for things that I wanted to eat. It was a bit tough because not much seemed appetizing, but I still wanted to eat! Then, my eyes zeroed in on… pumpkin soup! There was this amazingly smelling pumpkin soup! I got two bowls of that soup. Suddenly, the idea of melted cheese in that soup seemed wonderful. I got several slices of gouda cheese and put them in the soup. My gooey, cheesy pumpkin soup seemed like the best thing in the world.
The problem was that pumpkin soup with cheese didn’t keep me full. Two hours later, I was hungry again, looking for the next thing. Nuts and bananas were okay, so I ate that, but bananas do spike my blood sugar, so after an hour or two I was hungry again. Then I ate a protein bar or something like that. Not great, but it got me through the day.
Pregnancy cravings and aversions
Protein really helps with gastritis because it helps me feel and stay full, which means I don’t get stomach pain. But my pregnancy cravings were for sugary or cheesy things, and I didn’t even want to look at meat. Chicken and fish were the worst, but I didn’t want to eat beef either. I tried to get some protein anyway by eating some form of animal protein and covering it with cheese. I also emphasized eggs (scrambled were okay, boiled tasted blah) and had some pea protein shakes as snacks. In terms of vegetables, I had to completely forgo broccoli and beets and instead ate cucumbers, tomatoes, zucchini, and carrots.
It was difficult to make choices that worked well for my gastritis, so I was constantly dealing with ravenous hunger, cravings, aversions, and stomach pain. I also woke up every night around 3-4 am, extremely hungry and in pain. I had nuts (cashews, peeled almonds, or macadamias) next to my bed and ate a handful before even getting out of bed. In the mornings, before I got out of bed, my husband brought me a glass of bone broth with some lemon, which soothed my painful stomach and gave me some energy to get up, while the lemon tasted refreshing. This continued for two months. It was tough.
Then it just stopped
And then, just as suddenly as it had started, it all stopped. Week 13 was my last week of nausea, week 14 was a bit of a transition, and by week 15 it was gone. Such a relief! I felt like a normal person again with reasonable hunger and fullness cues. The gastritis pain also decreased. I was not ravenous and in pain between meals and at night anymore.
By now (at 24 weeks), I’m back to eating my regular way. I eat 3-4 meals a day, emphasizing protein, healthy fats, and non-starchy vegetables. I really enjoy fatty things like cheese and avocado, so I eat more of those than before I was pregnant. I’ve also become a fan of fruit (I didn’t care much about fruit in the past), so I eat peaches, cherries, or berries in the evening. Interestingly, I used to crave desserts before I was pregnant, while I don’t have such an interest in them now. I have an ice cream or some dark chocolate once in a while, but that’s kind of it.
I have to say that my gastritis is doing even better now than before I was pregnant. I think it’s because I don’t restrict my food intake now, but rather I eat when I’m hungry and stop when I’m full. I often feel fine with only 3 meals a day, which I didn’t expect would be possible when pregnant.
Interestingly, pregnant women are often told that the cravings and the ravenous hunger really pick up in the second and third trimester. For me, it was the opposite: I had crazy cravings and hunger during the first trimester, and they died down from the second trimester onward (still waiting to see how the third trimester goes, of course). My weight gain also followed a similar path: I gained some weight in the first trimester, then remained stable in the fourth month (when you’re supposed to actually start gaining weight), and then started gaining gradually from the fifth month onward.
How much of this is due to gastritis?
My story only goes to show how differently pregnant bodies can respond to the massive change of pregnancy. A friend of mine had exactly the opposite where she was so sick during the first trimester that she lost weight. Then, once the second trimester rolled in and the nausea lifted, she got super hungry and gained weight quickly, resulting in a healthy weight for her and her baby.
I had the experience of ravenous hunger during the beginning of pregnancy and a gradual tapering off of hunger as well as of stomach pain as the pregnancy continued. Did my gastritis cause this, or was the increased gastritis pain a result of my changing metabolism and hormones? There’s no way to know, but I’m more likely to think it’s the latter.
That first trimester was a strange and difficult time for me, and I think that the gastritis pain was one of the consequences of all the changes going on. Unfortunately, adding irritated gastritis to the already challenging mix of early pregnancy symptoms made things more difficult but not unbearable. The little one and I made it through, and we’re doing fine now. I’m so glad that that chapter is over, and I hope it doesn’t return later in pregnancy. Bye bye, first trimester! See you in the next pregnancy! (Nooooooo…… Can’t I just skip the first trimester? :S)
Have you had a tough first trimester? Or a difficult stomach/gut condition? Let me know by commenting below or on Facebook, Twitter, or LinkedIn.
I don’t know if you know this about me, but I love routines. I looooove them. I love thinking about my routine, I love doing the things on my routine, and I love reading about other people’s routines (for instance, in articles like these). In fact, I have a folder on my computer (conveniently placed in the ‘Organization’ folder) called ‘Routine.’ This is a snapshop of some of the files in it:
What can I say? The routine is ever-changing.
Routine when pregnant… What?!
But then I got pregnant. Suddenly, I was more tired than usual, and I was nauseous during most parts of the day. Getting up at 6:30 simply didn’t work because I couldn’t keep my eyes open at work, and, what’s more, I felt more nauseous when I’d slept less. This was very frustrating because I’m usually a morning person (as I mentioned here), so I tried to make my usual routine work for me. This didn’t last very long–maybe 2 weeks max–because it made me exhausted and grumpy.
So I gradually made some changes. I started getting up around 7-7:30, and that felt much better. I was really nauseous in the morning, so I often lay down on the couch after breakfast–something I’d never do in the past because the morning was the time to go, go, go. However, even 5 minutes of lying down made me less nauseous and a little more refreshed, which felt immensely better.
I also often got nauseous at work, and it helped me to go for a brief (10-15 minute) walk. There was something about the fresh air and the movement that cleared my head. In fact, I was very rarely nauseous while walking.
However, sometimes I was just too tired to move around, so the office couch was my salvation. I’d lie down for 10-15 minutes and feel so much better afterwards! My office mates didn’t know I was pregnant back then, so they must have thought I was the laziest PhD student ever! The good thing was that this little horizontal break gave me energy, so I could keep working afterwards.
When the fog lifted
Fortunately, the nausea lifted around the end of the first trimester. Suddenly, I had my energy back! It felt amazing. Interestingly, I still need more sleep than before. While before pregnancy I felt great with 7-8 hours of sleep per night, now I consistently need 8-9 hours. If the alarm wakes me up with less than 8 hours of sleep, I am super disoriented, and I stay tired for the rest of the day.
Before getting pregnant, I used to wake up early, do my difficult and focused work early in the morning, do some admin or easier work in the afternoon, and exercise in the late afternoon. This worked well because I had lots of mental clarity in the mornings and more physical energy in the afternoon.
Funny enough, I don’t feel like much of a morning person these days. Some days I go to work early in the morning, expecting to have a few productive ‘golden hours.’ Instead, I feel groggy for the entire morning and only feel my energy pick up around ~11. I’m still surprised by this change and can’t quite understand it. Apparently, pregnancy leads to major changes in the body. Who knew!
The new routine!
Armed with these new experiences, I set out to make a new routine for myself (yay!). I get up a little later now (at 7:00 or 7:30) and eat breakfast (I’m super hungry when I wake up). Then, I exercise or do yoga and shower afterwards. I find that having some physical activity in the morning gets me going and improves my focus. While in the past I’d get tired in the afternoons if I worked out in the mornings, this is not the case anymore. Perhaps it helps that my workouts and not as intense as before, so they wake me up rather than tire me out. In this way, by the time I feel energized and awake in the late morning, I can start working.
I am also able to focus quite well in the afternoon. After lunch, I make myself a delicious green tea and do my thing. (I avoid the after-lunch dip by eating a meal of vegetables, protein, and healthy fats; carbs make me sleepy, so I reserve them for dinner.) I enjoy the long stretch of time that I have available for my work between lunch and dinner. Sometime around 16:00 or 17:00, I go for a walk, which has a nice refreshing effect.
When I finish work, I go home, have dinner, and chill. Since the days are long here in the Netherlands and there’s sunlight until late in the day (around 22:00), I often may not notice that I’m tired. To avoid this, I set a bedtime alarm (of course I do! Are you even surprised?) for 21:00. At that time, I start winding down and read in bed for a bit with the curtains drawn to place myself in a dark environment. Amazingly, I’m usually asleep by 22:30 and get enough rest to wake up the next day at 7:00. You might think that with so much sleep I’d wake up before the alarm the next day, but nope! I’m usually surprised to hear the alarm go off. What, is it really time to wake up already?
For now this routine works, but who knows how long it will last for? I’m not even going to add it to my ‘Routine’ folder because I suspect it will be adapted very soon when the next change comes along. I’m becoming so flexible with my planning, what is happening to me?!
How does your routine change with time?Do you have a routine, or do you prefer to ‘go with the flow’?Let me know by commenting below or on Facebook, Twitter, or LinkedIn.
We asked ourselves so many questions:“Are we ready to have kids? When is the right time to have a baby?” And perhaps the most difficult of all: “How do we know when we’re ready?”
“Kids are wonderful, but they also completely change your life.” At least that’s what I’ve heard–I have no experience myself, but that’s what people say. If having kids really is such a big life change, how do we decide when the right time is?
As you may have noticed, I like planning. Ironically, having kids is one of the most difficult things to plan in life. Does this mean we shouldn’t plan for it? I don’t think so. We can still create a draft plan and then adapt from there as life happens. One of the most important benefits of creating a plan is that it forces you to clarify to yourself what you want and why.
For Jacob (my husband) and me, talking about kids early on was very helpful. In the beginning of our relationship, we both mentioned that we’d like to have children one day, which was good to know.
A year later, we revisited the topic and decided we didn’t want to wait too long. It was 2017 at the time, so we said we’d probably start trying in 2019. That seemed a long while away, so we were relaxed.
Needless to say, I created three different timetables to visualize how starting at different times may develop over time. If we started trying in January 2019, assuming no complications or issues arose, we could be pregnant by July 2019. That meant the baby would be born by March 2020, and after that I’d take maternity leave (probably around 6 months). Afterwards, I’d resume my PhD by September 2020 and complete it (hopefully!) by the end of 2021. I created a table with the different time periods and also put them on a blank calendar with a yearly overview.
Then I did the same for two other starting dates. If we started trying six months later, everything would get shifted by half a year. In this case, especially if things didn’t happen too quickly, I was coming quite close to the end of my PhD, and being unemployed and pregnant seemed scary to me. And if we started trying once I was close to the end of my PhD, things would get shifted by about a year and a half. While that seemed less stressful (also because it was further away in time), it felt like too long from the present moment.
Is it really time?!
Towards the summer of 2018, we started thinking about it seriously. “Are we really going to start trying for a baby in 6 months?! That’s so soon!” Having a baby had always seemed like a huge deal to me, so it felt like the Earth should stop turning or something. But life was continuing around us at its usual speed: I was in the third year of my PhD, Jacob had started his own chiropractic practice, and we had scheduled our wedding for June 2019. Was it really the right time to have a baby?
At first, I told Jacob, “I think we should wait. I don’t think this is a good time for us to have a child.” He appeared a bit disappointed but conceded that we should start trying only when I was ready.
But then I remembered something a college professor of mine said to me one day: “It’s never the perfect time to have a baby. Don’t wait for the perfect time because it will never come.”
Remembering this stopped me in my tracks. What was I waiting for? We had a roof over our heads (a wonderful apartment, in fact), we were bringing in a decent income, we loved each other, and both of us were emotionally ready to have children. What more did I need?
Would it be better if we waited until after I finished my PhD? Maybe, but then I’d be looking for other jobs, so that would be stressful too. (Also, you can never know how long it will take to complete a PhD, so that’s a risky thing to bet on.) Would it be better if we waited until Jacob had been working at his practice for longer? Maybe, but we weren’t sure if that mattered so much.
Would it be a problem if I were pregnant at our wedding? (Spoiler alert: that was indeed the case.) I thought about this one long and hard. One of the main arguments against being pregnant at your wedding is that you can’t drink alcohol, but that didn’t bother me because I don’t drink alcohol anyway. My biggest issue was whether my wedding dress would look good. I can write much more about how I resolved this, but in the end I think it worked out well. And, finally, I was concerned that people would think we got married only because I was pregnant and not because we truly loved each other. Well, I had to let that go and accept that people would think whatever they want anyway.
Let’s go ahead…
In the end, we decided that the beginning of 2019 was as good a time as any to start trying for a baby. It wasn’t ideal, but it didn’t seem like we were going to find a more perfect moment. So we started, and here I am now, writing this blog post, and our tiny son is kicking excitedly in my belly. Yes, I’m writing about you, little one.
What do you think, how would you know (or how did you know) when you are ready to have kids? Let me know by commenting below or on Facebook, Twitter, or LinkedIn.