Noisy Deadlines

health

It’s so good to be pain free!

I’ve had a couple of weeks with pain on my left hip that was impacting my running, my walking, my yoga. I did a few hot baths to relax my muscles, some stretching and rest from running and yoga. I kept some walks at the end of day because it’s always relaxing to me.

But what I’ve been doing consistently for the past 3 weeks is replacing my yoga routine in the morning with just 15 minutes of some core stabilizing exercises. So, I’ve been a series of simple exercises with 20 seconds pause between each repetition:

  • 4 planks (holding for 40 seconds each)
  • Bird-dogs (3 on each side)
  • Crunches (normal crunch, bicycle crunch, oblique crunch) => I vary them each day.

I could do these exercises even when I was through my hip pain because these weren’t impacting the affected area. After these series then I stretch for a bit and do a 10-minute meditation.

And the pain is gone! I already went for 2 runs this week and I was fine after it. No pain at all ! I’ve been feeling great!

And this recovery process was just in time for the 10K run I enrolled for this weekend! Yay! I will be able to run! 🤗

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Post 43/100 of 100DaysToOffload challenge (Round 2)!

#100DaysToOffload #100Days #NoisyMusings #health #running

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I’ve lived with chronic pain my whole adult life. And it’s complicated.

It has always been related to my low back and sciatica. I’m my 20s I had several flare ups where I couldn’t walk, and I had to be carried to the emergency room to get a painkiller shot and I was prescribed pills for pain and muscle relaxation. I would wake up at night crying with pain (sometimes painkillers didn’t work). I took hours of physiotherapy. I still have memorized series of physiotherapy stretching exercises I used to do.

When I was 28 years old I moved to another city and started seeing a different orthopedist doctor. It was the first a doctor asked for an MRI to investigate my problem. It turned out that, yes, I was born with a slightly different configuration on my lumbar vertebra that was being overloaded with impact. This doctor told me to start swimming. And so, I did. Three times a week, I would wake up at 5:30am to be in the water by 6:30am. I did it for 9 years.

After one year of swimming, the doctor recommended me to start some strength training. So I did that as well. I started going to the gym every morning, to either swim or train. I did my stretching exercises every day, in the morning and before bed.

For the first 3 years after I started swimming, I still had flare-ups and sometimes I couldn't finish a class. But I could notice that my body was slowly getting stronger, and I started having less and less pain.

To the point where I started running! It was a huge achievement for me! I'm not talking about training for marathons or whatever, just running for 10 minutes, then 15 min, then 20 min... Every little step counted. Until I could run 5Km and 10 Km and also do Yoga! And also bike!

So why am telling this story?

It's just because I've been hearing colleagues, friends and bloggers mentioning chronic pain lately and wondering what to do. And my answer is: “I’m sorry, it's complicated”. But also, exercise is super important. And stretching is important. And strengthening the core is even more important. Mental health and managing stress are also important. My answer will never provide quick fixes because it was not easy for me. It took me years to recover and be active again. It was a combination of discipline, physical strengthening, diet adjustments and mental health care.

I don’t swim anymore. But when I tell people about my routine nowadays (which includes yoga, running, hiking, stretching, weight training, meditation, journaling) they ask me how I keep motivated. And my answer is always: “I don't want to feel that pain again”.

I still have some pain, if I pick up something the wrong way or overstretch or stay seated for too long. But I always go back to the basics. If I'm having a tough week, and I have some pain, I stop running and do more core exercises (like Dr. Stuart McGill’s “Big Three” Low Back Exercises). And when the pain is gone, I am grateful for being pain free, even if it’s only for a day.

Everyone will have a different experience. This is mine.

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Post 42/100 of 100DaysToOffload challenge (Round 2)!

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I’ve been registering all my meals and symptoms in a small notebook (10 cm x 14 cm) since Friday. Yes, in a paper notebook, small enough for me to carry around with my Kobo. I leave the pen attached to the notebook’s spiral so it’s easy for me to take notes of symptoms any time of the day. Sometimes it’s only after a couple of hours that I will feel something.

A friend asked me why I am not using an app for my Food Diary. This is what I responded:

  • I’m only doing this for a couple of weeks, so I wanted the simplest and easiest way to take notes. Nothing beats paper. (I will probably transfer the notes to an Excel spreadsheet later because… Excel nerd here).
  • I hate typing/writing on a mobile device. See above.
  • Apps will ask me to create an account and then they will bother me offering a premium subscription. No, thanks.
  • Also, there might be ads in the app itself. Nope.

My Food Diary with my Kobo (yes, they match colors!)

After starting this Food Diary I’ve been able to notice nuances to my symptoms. I’m paying more attention to what I’m eating. And I noticed that I was ignoring some of my symptoms because I just got used to them.

The Food Diary was a task given to me by my Registered Dietitian, but I’m also seeing a Naturopath for other related health things. I saw my Naturopath today and she’s super interested in my Food Diary because it will help her to figure some of my other problems as well.

I don’t want to get into too much detail about my health issues, but I needed to address some hormonal alterations that started showing up 2 years ago. I was seeing medical doctors all this time and none of them were worried about my blood test results. I’ve been living with some hormonal imbalances that I really wanted to investigate, but doctors always dismissed my concerns and symptoms.

And that’s why I decided to see a Naturopath again. I used to see one back in Brazil years and years ago and they can help when “conventional” medicine isn’t working well or as complement to it. At least there is somebody really listening to me and investigating the root cause of my imbalances. And taking a broader view by connecting the dots between my diet, the medication I’ve been taking for years, my symptoms, my gut health.

I was really weak the past few years with my anemia getting worse, and the doctors just telling me to “eat more meat” and “greens” even though my body wasn’t (and still isn’t) able to absorb iron properly. It took me 2 years to finally get a referral to see a Hematologist and get an IV iron injection to replenish my ferritin levels.

I feel much better now after getting the IV iron, but I’ve endured so many years in a weakened state that I don’t even know if now I’ve reached my normal energy levels. Based on what’s going on with my hormones and digestion system, my Naturopath thinks I’m still not at a 100%. I got some work to do, but I will get there!

The start of the journey is always awareness!

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Post 33/100 of 100DaysToOffload challenge (Round 2)!

#100DaysToOffload #100Days #Blaugust2024 #Blaugust #health #journal

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I tested positive for Covid-19 this morning 😐. My partner got it first, 2 days later I started having symptoms. This is my second time; first time I got it was in December 2022.

I’m glad I took all the vaccines: now I don’t have any serious symptoms just the usual: sore throat, headache, some sneezing and running nose. The headache seems worse this time, tho! It’s like a bad migraine, stronger than I thought.

We are isolating ourselves at home. I called in sick at work today, and I will only get back at the office after 2 days of testing negative and having no symptoms.

It’s annoying, my head hurts, but I’m taking this time to rest as much as I can. I took a nap today, which something that I NEVER do during the day (unless I’m sick).

I will probably be working from home this whole week and I kinda missed it!? My company did not embrace the whole “work from home” movement or flexible schedule. But it’s nice to be in a quieter work environment for a change. I will be able to stop for 10 minutes and sit down on my yoga mat to meditate or stretch. I can pause and read a few pages of a book without feeling guilty. I will enjoy less interruptions from colleagues.

Reflecting a bit, I wish the work environment were more flexible in all industries. Only by working from home for a few days I realize how noisy and distracting my office environment is. I still have an office where I can close the door if needed (on a conference call, for example) but my manager is an advocate of the “open door policy” for collaboration. I wish I could keep my door closed for longer periods of time when I’m focusing on deep work, for example. Sometimes I do. But even my manager will knock and open my door to ask something if I’m in the middle of a conference call.

I never feel fully able to truly focus when I’m at the office, because people will interrupt me if they need something. The “open door policy” is strong at my work environment. The whole office will be renovated soon, and they will turn all the offices in cubicles because it’s better for “collaboration”. I don’t like the idea, I’ve worked in open office spaces before, and it was incredibly stressful to me. On the other hand, the office renovation will include a “wellness” room. We’ll see…

Anyway, I guess I’m ranting a lot today. Must be this Covid headache! 😷

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Post 83/100 of 100DaysToOffload challenge!

#100DaysToOffload #100Days #journal #health

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

My partner tested positive for COVID-19 and he has been feeling awful for 4 days now but no fever. I'm still testing negative, but my throat is sore, and I feel a little weak and slow today.

We are both isolating ourselves, I'm working from home. We cancelled our plans to visit some friends in Montreal this weekend.

I'm glad my partner and I are not having any serious symptoms, thanks to the (four) booster vaccines :)

This is the first time during the whole pandemic that we got in really close contact with the virus, I guess. Neither of us has ever tested positive or had symptoms before.

I feel like switching to Holiday-mode this year feels harder than usual for some reason. I will be on vacation next week, so I plan on going for some winter hikes. And also: read a lot, being cozy under blankets with a cup of tea. Watch some shows that have been on my @to-watch list for a while. Do longer yoga sessions. Journal whenever I feel like.

I guess it’s been such a busy year for us, we’ve completed a bunch of long-term projects that started 3-4 years ago, which is nice. So many things happened, good and bad, and it has been a little overwhelming.

I really need time off. I hope I will get into my end-of-year reflection mode and find some stillness.

And here some snowy visuals (I love the snow that accumulates in tree branches, looks like cotton candy)

#health #covid #journal #noisymusings #winter

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

I’ve always had some dietary restrictions after I found out I was lactose intolerant years ago. It turned out I had acid reflux without even realizing it at the time. Some symptoms can be very similar to a cold (irritated throat, nose dripping, coughing), and after some exams I found out I had lactose intolerance, a hiatal hernia and acid reflux as a consequence.

That diagnosis made me change my diet and I started taking stomach medication: proton pump inhibitors (PPI). After a few years I got better and I tried to stop the medication on a daily basis, and only taking it if I knew I was having a meal that were outside my dietary restrictions. It worked for a while.

By that time I stopped consuming:

  • Coffee
  • Milk
  • Cheese
  • Soda
  • Alcohol
  • All carbonated beverages

Then life happened, I’d start eating something that would trigger my symptoms again, and I was back and forth with prescribed medication, over the counter antacids and diet changes to feel better.

A couple of years ago I tried a restrictive diet called “Fast Tract Diet” which seemed to work well for the symptoms, but I had cravings and in the end the diet was not sustainable to me. It was very similar to a keto diet, but with even more restrictions about starchy foods and carbs.

Anyway, I slacked off recently. I thought I was doing okay, I started consuming more tea, I felt that my lactose intolerance was not that bad anymore so I added cream in every cup of tea I had. I was eating more chocolate and more processed meats (like ham and sausages).

So for a few months I felt symptoms coming back, specially my throat being sore, my nose dripping with no apparent reason and dry coughs EVERY DAY. And also, bloating and indigestion. That was a huge red flag that I should have noticed earlier but I thought it was seasonal pollen allergy or something.

My 28 day restriction phase

I’m starting a diet that focuses on replacing high-acid foods with low-acid foods and eliminating trigger foods (Reference: The Acid Watcher Diet by Jonathan Aviv, MD, FACS.)

It’s a less restrictive diet for me, because it allows fruits and nuts and even small portions of whole wheat bread.

I already don’t consume: alcohol, coffee, carbonated beverages, vinegar and soda. Those are already off limits for me for some time now. And I don’t miss them at all.

Now, for 28 days I WON’T consume any of the following:

  • Tea (I will allow some herbal teas only)
  • Tomato, tomato sauce
  • Onions
  • Garlic
  • Bell peppers
  • Chocolate
  • Citrus fruits: lemon, lime, orange, grapefruit, pineapple
  • Processed foods / processed meats
  • Milk (I will replace it with Almond milk)

And I will consume fruits and vegetables with pH higher than 5.

I will work on a complete meal plan for the next weeks and see how it goes.

After the 28 days phase I will evaluate my symptoms, check how I feel and I will slowly reintroduce some foods I one at a time and see if they are triggers. If they are, I know I have to continue avoiding them.

#journal #diet #health

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

There are things that impact my well-being directly. They are habits that grouped together can become rituals. If I stop doing one of those things, I start to feel off. My anxiety creeps in, I start to feel overwhelmed, I worry too much, my body hurts, I can’t have a good night’s sleep. Some of them are part of my daily habits, others are weekly or monthly habits. I get the best results when I do them regularly.

These are 10 important things I can’t leave without:

  1. Reading books + Book Club: I once wrote about the reasons I’m a reader. I enjoy it because it helps me deal with my busy mind. I’m always having ideas, questions, worries and plans. Reading works like a break: I get away from it all and dive into a different world, so it feels calming to me. It’s also a good concentration exercise. And combining reading with a Book Club makes it even more fun. I get a chance to discuss ideas with other people in a more structured/themed way. I read daily.

  2. Sleeping 7-8 hours a day: I need my sleep. Period. I aim for going to bed at 9:45pm and waking up at 5:15am. It can vary +/– 15 minutes. But I try to keep my sleep routine within this range. I never go to be after 10pm, and if I do I know I’ll be tired and cranky the next day.

  3. Exercise Daily / Yoga: I’ve had a history of debilitating back pain throughout my adult life. It was only after I started exercising regularly, for years, that I became pain free. I’ve learned my lesson: I need to move! So I have a mandatory daily routine: I stretch in the morning. I have a series of stretches I do everyday, no matter what. Then I try to combine it with a yoga session or a series of core strengthening exercises. I usually spend 20 minutes in the morning with this routine everyday. Whenever I can, I add walking, running, cycling, a longer yoga session in the evenings and weekends.

  4. Meditating every morning: I do a minimum of 10 minutes and combine it with my morning exercise, so it has become a ritual. Sometimes if I’m feeling overwhelmed later in the day I will add in another meditation session in the evening/before bed.

  5. Eating healthy and with care due to my gut problems: I have acid reflux and gastritis. It started after I joined the work force, so I think work stress had something to do with it. Anyway, I keep a restricted diet: no coffee, no carbonated drinks of any kind, no alcohol, no acidic foods, no spicy foods, low carbs, restrict lactose and eating in regular intervals. I know that when I indulge in one of those restrictions, my acid reflux flares up, so I home cook my own meals as much as I can and avoid eating out.

  6. Writing: I have a private journal and this blog. Writing gives me time for reflection and gratitude. It helps me clear my thoughts, calm my mind and understand my feelings. I’ve been trying to write daily (either on my private journal or my blog) and this habit seems to be the hardest to keep every day. I love it after I’m done but lately just getting started has been a struggle. I’m working on it.

  7. Having alone time: I’m an introvert so I need alone time once in a while. Reading a book qualifies as alone time to me, but also does listening to music or just sitting down with a cup of tea looking out a window. I need alone time more than ever after a work day with too many meetings, for example. Or even after a Book Club meeting, as much as I enjoy it, I need to recharge for the next couple days. So I try to space out social events.

  8. Listening to music: I remember a time when I would lay down in my bed and listen to a full album, non-stop, and would just look at the ceiling or close my eyes enjoying the music. Sometimes the album told a story, sometimes it made me cry or smile. This was before music streaming and AI generated playlists. I still listen to music, mostly while I’m cooking, exercising, working on something that requires concentration or cleaning the house. It’s usually rock, heavy metal and, lately, folk metal. I have a couple playlists I created myself. It’s rare for me to listen to a full album as I used to. That’s something I’ll start doing more.

  9. Going for walks: I think I underestimated the benefits of a long walk before the COVID-19 pandemic. With the COVID lockdowns, I started to regularly go out for a walk outdoors, since it was the only activity outside I could do safely. My partner joined me, so walking has become our “together-alone” time. It can either be around our neighborhood, in a park, a trail, by the river, doesn’t matter. But walking regularly is a great way to exercise and calm the mind. I prefer not to listen to music or podcasts or anything while walking.

  10. Touch base with family/friends: I’m an immigrant living in a country 10,000 km away from my homeland. It’s easy to feel alone and loose touch with loved ones because of the distance. Since I left Facebook/Instagram, I don’t get any updates or news from people over seas. I keep in touch with friends with messenger groups and I have regular scheduled video calls sessions with my family. Even though the pandemic made it harder to visit them in person, touching base with them regularly makes all the difference, even if it is virtual.

I didn’t know these things were important to me. It took me years and a lot of trial and error to understand the things that keep me a happy human being. Have you ever thought about it?

My favorite place in the morning: where my day starts

#noisymusings #health #habits

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By Noisy Deadlines Minimalist in progress, nerdy, introvert, skeptic. I don't leave without my e-reader.

💾For a complete summary list of my blog posts grouped by year, click here.

🎈 Things I write about :

Sections:

🎨 #NoisyMusings: a little bit of everything 📂 #Productivity: organization, methods, apps, GTD 📚 #Books: everything book related

Some Topics:

#apps | #Nirvana (the app, not the band) | #Todoist | #GTD | #MSTodo | #notes | #journal | #journaling #BookReview | #ReadingList | #Reading | #ReaderGoals | #BookWyrm | #TheStorygraph | #weeknotes | #podcast | #GTDnotes | #100DaysToOffload #projects | #DnD

#internet | #socialmedia | #attentionresistance #minimalism | #digitalminimalism #outdoors | #Hiking | #winter | #iceskating | #music | #heavymetal | #puzzle | #health