JayCS’s Fibro Blog

Thank you JayCS. I started a new thread so you can have this allocated to your blog. :hugs:

2021-05-02, Sunday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING

Sleep: 90%/1 :left_right_arrow: 8h35, up 4x (1h30),
Activities: 3h30 (digi-work 1h30 sports 2h) :white_check_mark: Treatment: 30’ (APM h, self h) :white_check_mark:
Effects of GABA+3: Good.
Effects of acupressure:
Gut: Broccoli → wind, but no bloating. No heartburn from cinnamon in fruit spread in soy joghurt.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
:left_right_arrow: Sleep 21:40- 23:30p.i1h15 =fw55’ doze 2:30p doze a bit 4:45 6:30p -7:45 2h20+7h45-1h30=8h35, up 4x (1h30) Due to wanting to get so much done.
Fibro-work, 30’ housework, 1h table tennis 5:1, 1h45 walk/cycle! 1h30 digi-work, but only late!

Improving self-treatments:
:white_check_mark: Timing, Autogenic, Palpate, Workout, cold shower
:x: breath-hold, Stretch, Neck, Yoga
Fibro-work: 23:35:55’ :x: 8:00:1h15 11:05-12:30:1h25 :stop_sign: +20 = 3h55
Development:
Just read Q: Is my even higher sleep-need since mid-March due to trying to flexibilize my sleep for work? and Psychologist: Relaxation-Supervision, Work-Supervision on JayCS’s Fibro Blog (see summary-thread ∑) - #302 by JayCS
Sleep-need: It’s still always 9-10h, still +1h. So Thursdays live work would still be quite a challenge despite GABA. And could still break the whole week. I could wait and try, since I’ve never done it - when it was possible I was sick anyway. The higher sleep need was not just due to melatonin and CBD oil, but they made my daytimes worse and my nights no better and that was what put me on sick leave. I took them, because I was needing more sleep. So it still might be that the sleep need was due to not getting enough, due to trying to flexibilize. So that could be dangerous. If it is then I’d need to only work later in the day like at the moment, getting up at 7:45 (and not 6:30).
Psychologist: My ideas were to talk about relaxation and work, and I spose that’s what I am doing, in depth. So no need to bemoan or soul-search about why I’m doing it, it’s OK, it fits.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-03, Monday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING

Sleep: 90%/1 :left_right_arrow: 8h40, up 3x (1h10) :white_check_mark:
Activities: 60%/4 after table tennis 2:4, 3h30 (live-work 2h sports 1h walk+shop 30’) :white_check_mark:
Treatment: 80%/2 :left_right_arrow: 1h (self) :white_check_mark:
Effects of GABA+3: Cdve been lots better. Changing “the formula”: Took selene - not again. Took less glutamic acid. Try eating earlier, taking GABA after.
Left Jaw/teeth: Thought I’d got the pain under control again, now #18, 2nd molar left bottom, no longer #19.
My tooth is different - again: Is it the gold filling coming out on the opposite tooth again?
Wind due to rice yesterday? No, it was OK today. Or 1 egg yesterday and 1 day before? Maybe one was slightly off. Try the last one tomorrow.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
90%/1, except tooth 3 & unrest Sleep 22:00- (cos procrastinated with work) 23:55p.i1h (fw:25’) 2:00p/drk/tooth 5:30p tooth down a bit -7:50 2+7h50-1h10=8h40, up 3x (1h10)
60%/4 Table tennis 2:4 and really knackered after, even 1-2h later.

Improving self-treatments:
:white_check_mark: Timing, AuTr, Palpate, Workout, Neck, Yoga, cold shower
:x: *breath-hold, Stretch, *
Fibro-work: 0:05:25’ 12:10:60’ 14:15:1h10 = 2h35 16:15:2h25? 19:30:1h = 6h

Therapy:
Being (too) dedicated at work and whatever? Overly committed, eager? I am successful in what I do, but only when I put such a lot of energy into it.

Docs/Diagnoses:
Development:

What do I really mean by feeling 90% well?

I mean it under the prevailing circumstances, i.e. if I manage to pace properly.
If I don’t it quickly goes down to 70% or less.
I used to be able to do 10-14h of work a day, i.e. without breaks to speak of, incl. weekends, physical or mental, for weeks on end. I didn’t count table tennis as a sport, cos I cd play for hours without any sweat (except against club members), I used to love getting sore muscles (well I still do, cos it feels more normal than this :poop:).
Now I can only manage 1h of whatever. So I could say it’s “10%”. Now I’m realizing what my wife means when she keeps saying that my ‘numbers’ are sugar coated and not really in perspective, and when I say 80% it’s really 40%…
But the other perspective is what I’m aiming for - to live toned down so I don’t really how sick I really am. And that’s fair enough.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-04, Tuesday

Sleep: 90%/1 :left_right_arrow: 9h05, up 3x (40’) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 4h (live-work 2h sports 1h30 shop 30’) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 2h30 (2h acupressure, 30’ self) :white_check_mark:
Effects of GABA+3: Glutamic acid 2->1 pill. “90%/1” again. I’ll keep it like that, then add selene again, to make sure it isn’t that. And I still have to find out where I got the idea from to take glutamic acid :face_with_monocle: Ah, found one site… hmm…
Gut: No problem with rice at 15:00 except praps a bit hungry at night. Egg at midday slight wind. Nothing like the IBSD Sunday evening… :face_with_monocle:
Tooth: Pretty good again. Cos I pressed the filling in again or cos I ate on the right side? Started again, but praps due to not caring for it enough. Pretty OK after.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
90%/1 Sleep 22:00- 1:40p (very full, no pain) 3:53w (nose clot)30’ 6:00(p, no pain) -7:35 2+7h35-40=9h05, up 3x (40’) Bike → 80%/2. Back to 90%. Bellly pressure → palpate OK. Cycling against wind, hobbly jog to the train 90%.
Table tennis 5:3 (rain & hail)

Improving self-treatments:
:white_check_mark: AuTr, Palpate, Neck, Yoga, cold shower
:x: Timing, Workout, breath-hold, Stretch
Fibro-work: 3h in the evening? (GABA)
Therapy: Ears → shoulders → hang marionette-feeling from top of head

2021-05-05, Wednesday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING

Sleep: 90%/1 :left_right_arrow: 8h55, up 3x (45’) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 7h (music 5h, digi-work 1h, sports 1h, TT 5:3) :white_check_mark:?
Treatment: 90%/1 :left_right_arrow: 30’ (self) :white_check_mark:
Effects of GABA+3: Good - (almost) no pee pain since over a day, I’m ‘counting’.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep: 21:45- (23:00 woke, but went back to sleep - something :new:) 1:20p (lots, no pain) 35’ 6:55p -7:25 2h15+7h25-45=8h55, up 3x (45’)
Remember to play table tennis more from the wrist. Didn’t quite work, but 5:3, despite bad news from work.
8:20 RR 118/77 61. Music production, standing → 10:35 pretty exhausted, lie down, but more music production, often standing up, till almost 15:00, then vid conference, actually all OK…

Improving self-treatments:
:white_check_mark: Timing, AuTr, Palpate, Workout, cold shower, Yoga, Stretch Fibro-work: 8:15:10’ +?
:x: breath-hold, Neck

Development: Bad news from work: From next week on I have to get up at 6:20 on 2 days and at 6:50 on 1 day. Have to shorten my evenings, so be even more disciplined with my timing. :frowning:

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-06, Thursday, 3 good GABA-weeks

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h15, up 6x (1h35) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 2h30 (digi-work 30’ sports 3h: TT 5:3) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 40’ (self) :white_check_mark:

Effects of GABA+3 today: Good. Glutamic acid still down to 1 pill. Hurting dry mouth as side effect. for the first time in 10 days.

Effects since April 15th of 1x 750mg GABA + 2x250mg Mg + 2x → 1x (from May 3rd on) 330mg glutamic acid + 2x290mg passion flower in the evenings:
Doesn’t seem to make a difference if I take it with or after the evening meal, or works less when after: on May 5th I took it quite a time after and had a very long sleep break at around 3:00.

  1. Stiffness after keeping in one position, e.g. sleeping, has been almost gone ever since taking it, even on ‘bad’ days, visibly as well. Only there a bit more than normal after sitting on the floor. Interesting cos it begs my idea that the muscle & tendon stiffness might lead to Ache and fatigue, which are better but not gone. Makes my twist-stretch-hack completely unnecessary, unless I just feel like stretching.
  2. Stiffness from overdoing it, e.g. when walking up stairs / needing to take a lift has been almost gone too, occasionally in the evenings.
  3. Sleep stints much longer (2-4h instead of 1-2h)/breaks much less (2-3 instead of 5-7), under an hour (instead of 1-2h), every night, but still there, still long sleep of about 9h. Ear plugs & eye mask still necessary. Still one longer break almost every night. Deeper, more refreshing, less disturbances, distractions, pains… so almost none of the “waker-stoppers” necessary any more.
  4. Wide awake, no drowsiness in the daytime. altho very drowsy (eyes half closed) upon waking up, but I can get myself to wake up much faster, and then feel refreshed. Decision if I still need to sleep or not faster. No need for a nap, hardly any itchy eyes or feverishness (30’ once in a few days). Exception: April 26th, praps due to first & different live work.
  5. Ache quite a bit better & less, but still distinctly there after 1-2h of exertion. Problems on Apr 30th, May 1st, May 3rd, improved again after taking only 1 glutamic acid pill. Arms still hurt a bit when getting up.
  6. Exhaustibility is quite a bit better & less, but still distinctly there. No longer problems with staircases. Rest after exertion definitely necessary, but not quite as soon and not quite as long, e.g. 30’ after 2h of exertion instead of 1h after 1h of exertion.
  7. Energy is quite a bit better & less, but still not considerably better. I am able to do a ‘7’-workout every day in 25’’ stints instead of only several times a month, but not the full 30’’ or 12’ altogether, and 6-8 games of table tennis every day, winning 5/6:3/2 but not 10 games winning 8/9:2/1 like in the best times of the last months.
  8. Bladder pain down from 80% of the time since the fibro full flare (“Oct” 2019), pain 3-6 to 20%, pain 1-3. Almost completely gone at least since evening of May 4th.
  9. Pee frequency down to completely normal, even if I drink a lot in the evenings, my bladder is just fuller, but urgency signals normal, which hasn’t been that way since about 10 years (problems at work and in holidays).
  10. Long mask wearing less of a problem
    Almost no side effects since April 29th:
  11. Weight gain seems slight up to now. 79kg Apr 20th, normally around 80 (after the amitriptyline weight gain went down, used to be around 77kg). Seemed 83 May 3rd, but 80 May 5th.
  12. Drama dreams the first week, now gone, but still sometimes vivid, if I can still catch them (May 6th 5:20 fairy tale town, where silver-clad pixies shot down out of their house and sped down the street, strange houses, buy a believe-pizza: no, didn’t want to; drank 1 pint of mineral water in one go to test my bladder - eh, no, in that dream).
  13. Dry mouth at night the first week, plus May 6th.
  14. Prickly lips & face for 5’ minutes the first 1-2x, then gone.
  15. Tingly-fluey feeling all over, esp. inside mouth the first 1-2x, then gone.
  16. Strong bowel movement the first time, then gone.
  17. Nose clotting differently the first 2 weeks, now better.
  18. Nose bleed 1.5x in the first week, then gone.
  19. Fluey-ill-feverish at night a few times in the first week, now gone.
  20. 2 stronger, 2 small focal seizures on April 23rd, altho GABA is sposed to stop seizures. Praps from the glutamic acid, or just my normal amount.

What isn’t necessarily better: pain pangs other than bladder, e.g. shoulder 5’ May 6th 5:20… Tooth/jaw ache is better as from May 5th, but if at all very slow improvement over the 3 weeks.
I can manage 6-8 games of table tennis again, before and I’m alert, but not as fast as everything else would imply, cf. “energy”.

No, it won’t be good for every fibromite with muscular problems. But it might be. And praps there’s something for you still waiting to be discovered - don’t give up looking! And if it doesn’t quite work - change the formula again and again. (But I’d suggest avoiding all side effects.)

Connections: excitability, muscle tone helps sleep and muscle tenseness, night and day.

FYI: IBS/hyperacid-elimination / Mediterranean / vegetarian-come-vegan diet, gluten-reduced, whole food, organic, a lot raw, nothing particularly processed.
Meds: blood pressure, blood fats, supps: D3 20,000, roseroot.

Next on my list: adjusting the amounts. Trying to add selene again. Ashwagandha. Serrapeptase.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:30- 0:15p10’ fw:5’ 2:25p doze 2:55i1h10 fw:40’ hungry after 30’ → eat (eating early, but less, up too long) dozy 5:20p shoulder pain 5’ 7:00p 7:55p -8:20 2h30+8h20-1h35=9h15, up 6x (1h35)
Angiologist, cycling 30’, bus trip 2x30’, GP 30’, lots of mask wearing, still OK. Strange wind after gluten-containing muesli…
Work 16:45:30’ cycle-walk 2h15 despite cold.

Improving self-treatments: :white_check_mark: Timing, AuTr, Palpate, cold shower, Workout, Stretch, Yoga, Neck
:x: breath-hold
Fibro-work: 5’+40’ 13:00: 30’ 16:15:20’ = 1h35

Development: GABA etc. is still not enough for me to able to work anything like I used to, maybe 15h/wk.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-07, Friday - effortless table tennis due to selective strain after acupressure!

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h20, up 3x (1h40) (:x:)
Activities: 90%/1 :left_right_arrow: 7h05! (live-work 2h50 sports 2h45, video meeting 1,5h) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 2h30 (acupressure 2h self 30’) :white_check_mark:
Effects of GABA+3: 82kg at night and before eating.
The GABA brings my muscle excitability down altogether, but I need to learn more to strain just what is necessary and not all of my mind and body at the same time. Kids draw and write with their tongues moving around for instance - it’s natural, but unnecessary, and I seem to have to get out of habit.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:45- 0:45p1h30 10’ fw:10’ doze, AuTr, self-hypnosis, cutting off thoughts :x: 3:05 Flash cold shower :white_check_mark: 6:45p -7:45 2h15+7h45-1h30-10=8h20, up 3x (1h40)
Long work due to various talks being necessary, acupressure, table tennis 6:2, effortlessly! video meeting with friends 1,5h, clearing a cellar out 1h50…

Improving self-treatments: :white_check_mark: (Timing,) AuTr, Palpate, cold shower :x: Workout, Neck, Yoga, breath-hold, Stretch
Fibro-work: 0:45:10’

Therapy:/Development: Selective strain seems the clue… to be continued…

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-08, Saturday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h10, up 5x (2h20) :white_check_mark:
Activities: 70%/3 :left_right_arrow: 3h (TT 1h, sorting 1h30 shop 30’) :x:
Treatment: 90%/1 :left_right_arrow: 30’ (self) :white_check_mark:
Effects of GABA+3:
BTW yesterday I took selene again, and it was really good all the same after acupressure.
Activities too much - but haven’t been taking sleep breaks seriously enough…
Table tennis: everything went black for a minute after bending down - very rare for me.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:05- 23:40p 1:00p1h35 heartburn → Gastritol. (fw=1h05) doze 3:05i20’ i → cut off i & say goodbye till tomorrow? Or cold shower? (fw15’) doze/AuTr isn’t enough, hungry: 3:50:15’ Ate & 1’ cold shower & HWB 6:55p -9:35 1h55+9h35-2h20=9h10
Table tennis 4:4, I only got a handle on it by doing as intense AuTr as poss.

Improving self-treatments: :white_check_mark: AuTr, Palpate, Workout, cold shower,
:x: Timing: Sleep break too long, Neck, Yoga, breath-hold, Stretch

Fibro-work: 1:00:1h05 3:05:15’ 10:35:10’ 12:35:20’ 13:50:15:40:1h50 17:50:5’ 21:10:5’ =4h50

Therapy:
Docs/Diagnoses:
Development:
After suggesting (on Apr 18th) my newest hack-order to be:
hack #1 autogenic training, #2 GABA, #3 twist-stretching JayCS’s Fibro Blog (see summary-thread ∑) - #308 by JayCS
I’d now adapt it to #1 GABA, #2 selective straining, #3 autogenic training/relaxation (“all the time”) - whilst twist-stretching is hardly necessary any more, cos of the GABA.
#1 + #3 calm my overall state, whilst #2 tries not to “excite”/strain all of my mind/body, but focus on what is necessary, and shutting down as much involuntary strain as possible.
New thing dawning on me: It’s more my involuntary muscles which may generally be causing the problems. I’d got them quite good until I started work. The cold showers relieve the tension at night, so perhaps I need to use them more in the daytime again too. What happens for instance if I use them before table tennis and cold wash at work now?

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-09, Sunday - suddenly hot, how wonderful!

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h (up 6x, 1h) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 7h30 (digi-work 6h, sports 1h30, TT 5:3 (wind), but relaxed) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 20’ (self) :white_check_mark:
Effects of GABA+3: 81kg :white_check_mark:. Back up to 2x passiflora. And after the meal.
Slight pee-pain 2x (yesterday) evening, (day before) yesterday evening 1x, none this evening.
Yesterday not great, just cos of Friday’s exertion or GABA-habituation?
I looked bad my wife said, but I felt quite good despite working 6h.
23:30 Slight reflux, then Stomach pressure :arrow_forward: Gastritol.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep
21:45- 23:20p10’ :bangbang: reflux 0:35 Gastritol. not easy falling asleep either time, hot flush…
3:40 eyebrow pain due to mask (again an indication that it’s trigeminal, not cluster headache)
4:15 bit cold → HWB 4:40 hungry i 40’ 7:20 -7:45 2h15+7h45-1h= 9h
Lot of work all day, then table tennis 5:3. I’m wondering whether I’m just not used to the bat I’ve been using the past 2 weeks, maybe I shd try the old one again.

Improving self-treatments: :white_check_mark: Timing, AuTr, Palpate, cold shower, Neck, Yoga, Stretch

Don’t care what else I get done: I need to get my sleep breaks back down to ∑15’. Problem tonight was that GABA wasn’t quite as effective as I’d hoped. Ashwagandha? But I’d gone down with passion flower and up with selene, so I’ll go back up with the passion flower first.

:x: Sleep breaks 1h, Workout, breath-hold
Fibro-work: night: 10’ 8:25:20’ =30’

Therapy: (Thinking about strain in my life:) I decided for jobs which I didn’t necessarily already have talent for, I just remembered, they were heart decisions, not head. But people did think I could do it. But they were very much a strain, cos of my chaos, hyperactivity & high sensitivity.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-10, Monday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h55 (up 3x, 15’) +30’ :white_check_mark:
Activities: 60%/3 -:left_right_arrow: 5h (live-work 4h sports 1h, TT: 5:1) → 90%/1 after nap :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 30’ (self) :white_check_mark:
Effects of GABA+3: A great night, but up at 7 for work was too early, 4h work too much, good again after nap.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:50- 22:43p (pee-pain, long pee, eyebrow even after short eye mask wear) 0:40p burning sensation in torso/arms, heartburn → Gastritol. 5:30p (no pee-pain, but arms/wrists getting up). Dreamt I was cold and depressed, people were seeing, doc diagnosing. Putting on a shirt helped a bit. :face_with_monocle: where’s my mobiles? Ah. Hmm. doze 7:02 2h10+7h-15=8h55
slight pee-pain (2) at 15:55
nap 16:00-16:30=30’ and beautiful phone-call with my sis → relaxed →
Table tennis using old bat/paddle/racket: 2:0. New, harder bat 3:1, → 5:1. Hmm. So it’s not the bat, it’s me?

Improving self-treatments: :white_check_mark: Timing, AuTr, Palpate, neck, yoga, stretch
:x: Workout, cold shower, breath-hold
Fibro-work: 25’

Therapy: 5:30 Dreamt I was (cold and) depressed, people were seeing it, doc diagnosing.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point

2021-05-11, Tuesday - full day, but psychotherapy & physiotherapy were easy & good

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h25, up 5x (35’) :white_check_mark:
Activities: 70%/2 for 1h :left_right_arrow: 4h (live-work 2h, sports 1h30, TT: 5:1, shop 30’) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 2h30 (2h acupressure, 30’ self) :white_check_mark:
Effects of GABA+3: 82kg (acupressurist says don’t worry, no weight gain at all up to now). Awake after 2h15 sleep made cold shower nec. 23:20 focal seizure, had a slight one a few days ago. Last was Apr 23rd, that’s way above average. As it can’t be the GABA (and not the passion flower or magnesium) it’s most likely the glutamin. So tomorrow without the glutamin.
23:35: 1x500mg ashwagandha for the first time, 20:30 2nd time.
(5-HTP or Tryptophan might be interesting to repeat in combination with the GABA. Niacin as sometimes suggested (3x0,5mg) I’m unsure of - because it can cause rashes.)
Effect of acupressure: Esp. belly and neck. Cd turn my head much further, perhaps normally in traffic! Taught me belly exercise more exactly and neck exercise: press without moving anything my head against my hand to the right, left, up, to strengthen the muscles.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:15- 22:30u/w 22:55u/w → cold shower 20’ 23:20 focal seizure, had a slight one a few days ago. doze 1:40p bit queasy. 5:38p (nose clot) doze at first -7:45 2h45+7h45-35=9h25

Improving self-treatments:
:white_check_mark: Timing, AuTr, Palpate, Workout, Neck, cold shower
:x: Yoga, breath-hold, Stretch
:new: belly muscle exercise
Fibro-work: 23:05:30’ 17:10:30’ =1h 18:35:1h? = 2h

Therapy: Focused on relationship today - which despite many problems is deeply satisfying. And I’m doing things ‘right’, even when I occasionally follow thru with tidying up the place, even if it embarrasses her how fast I can make a big difference. :white_check_mark: Didn’t have time to speak much about selective tension.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 score, usually showing how well I’m feeling: energy, relaxedness & alertness.

2021-05-12, Wednesday - ashwagandha stinks… :upside_down_face: :roll_eyes: :roll_of_toilet_paper:
Ashwa-gandha means ‘horse-smell’

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h, up 3x (1h40) :white_check_mark: (stomach burn)
Activities: 60%/3 :left_right_arrow: 5h (live-work 3h, cycle-walk 1h30 was hardest, so no TT, shop 30’) :white_check_mark: Did OK, but drowsed and belly-pained from the ashwagandha I’m sure.
Treatment: 90%/1 :left_right_arrow: 30’ (self 30’) :white_check_mark:
Effects of GABA+4: Kept glutamic acid, added ashwagandha - Uh-oh :roll_eyes:: Bad idea!
Apart from the following side effects, I was tired & weak all day. If it wasn’t the ashwagandha it might’ve been GABA-habituation, doubt it tho.

Wind, strong stomach burn/ache, IBSD, stinging from ashwagandha...:

Wind, stomach burn (ache): 5 Side-effects of Ashwagandha you need to know | Herbal Medicine
Take it with meals then. 14 Signs of Nightshade Sensitivity (and What to Do About It) stomach hyperacid problems are normal. Are Ashwagandha Benefits Worth their Side Effects ? - YouTube comments: Itching possible (bilirubin/liver), better with hot milk/water & ghee (wdnt be good for me). Ashwagandha Health Benefits & Side Effects - YouTube Take for at least 3 months, it needs to build up. Capsules OK, better for ‘bad taste’, the name means horse-smell (Indian doc).
https://www.nourishdoc.com/TreatmentPlans/Ashwagandha-Benefits-Side-Effects-diabetes-type-ii-heart-disease: Increased stomach acid… :roll_eyes:

Ashwagandha is a nightshade. Since I have problems with tomatoes, but not much with potatoes and none with bell peppers, I thought I’d try it, seeing the many benefits. Altho I’ve now read it can take days to months to work. I took it twice, yesterday and tonight at 1:20 I was up with one hell of a burning aching stomach, read thru the rare, but possible side effects: Increases stomach acidity… Then at daytime it’s been playing the IBSD-game with my gut, finally added to this gnawing & stinging my anus - just like tomatoes - so my bowels definitely agree: this is a “pretty deadly” nightshade…
I tried it cos I’ve haven’t got enough passiflora anymore… and was plain curious…
Since it’s that bad for me, I’d better leave 'em all: Ashwagandha and glutamic acid - just GABA and Mg. And order new passiflora.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:40- 0:20p10’ 1:20 hungry, wind, possibly a side effect of ashwagandha. Dreamt I had tiny maggots on my skin. Tried eating & 2x gastritol → 1h30 4:25p stomach ache/pain still pretty severe. Stinks in my room, is that the ashwagandha (horse-smell) too? :crazy_face: 7:55p -8:20 2h20+8h20-1h40 = 9h

Improving self-treatments: :white_check_mark: Timing, AuTr, Palpate, Belly, Workout
:x: Yoga, breath-hold, Stretch
Fibro-work: 90’?

Development: Decided yesterday and applied to today for using up 4h/week of overtime as of September, so I’ll be sure to be under 15h/wk, praps even around 10h/wk of work, and less stress. In half a year that’d (only) reduce my overtime-sum of I think 1600h to 1500h.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 score, usually showing how well I’m feeling: energy, relaxedness & alertness.

2021-05-13, Thursday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h40, up 4x (1h40) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 3h30 (music lesson 1h, sports 2h30) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 1h05 (self) :white_check_mark: Belly ex. helps relax
Effects of GABA+2 (Mg + passiflora, no glutamic acid, no ashwagandha): Sleep OK apart from long break, feeling awake. OK, I think I’ll add 5-HTP tonight to try to get the long sleep breaks down. Only thanks to a national holiday did I not have to get up at 6:20, which’d’ve “broken my bones”.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:50- 23:30p 1:25u1h20 doze 3:25w :arrow_forward: cold shower: 10’ Maybe shdve done it immediately? - AuTr, Breathing, shaking, all not working, wide awake. GABA is still working for everything else, but praps not that much for sleep? Ashwagandha side effects have pretty much subsided, still a bit of stomach burning. 5:40p doze 9:00 2h20+9h-1h40=9h40

Improving self-treatments: :white_check_mark: Timing, AuTr 30’, Palpate 2’, Belly 25’, cold shower 2’, Yoga 5’, Stretch 2’. :x: Workout, Neck, breath-hold, Fibro-work: 1:25:1h 14:00:
Interestingly, my :new: main exercise - selectively tensing 3 belly muscles (inguinal, belly button in, “Kegel up”) - relaxed me, and did every time my acupressurist did it with me too. Her theory is that the belly might be influencing my whole body posture, esp. back and thus neck etc. Mine additionally is that selective tensing helps me concentrate on relaxing all the other muscles not involved at the same time, not only as usual my jaw and face, but also legs, back of the neck and partly bum too (nec for the last part), and not just while doing it, but after too. Doing it first thing improved my mood and stance: head up, back straight, shoulders back, but not forcing it. Might also improve belly & bladder problems, “stiffness” (if increased by the belly)…

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

2021-05-14, Friday - great day, not doing much, aside from fibro-work and effortless TT

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h45, up 5x (1h25) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 2h (sports 1h30 (TT: 6(8?):2) shop 30’) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 0h45 (self 34’+“10’”) :white_check_mark:
Effects of GABA+3 (Mg, liquid passionflower & 5-HTP 1x, plus 2nd 1x) Still sleep in disorder, everything else quite OK.
GABA-combination with 5-HTP or Tryptophan:

e.g. 1000mg GABA and 100mg 5-HTP or better even
1000mg GABA and 1000mg tryptophan
5-HTP can increase cortisol - is that why I’m still having 1h30 breaks the last 2 night2, altho ashwagandha is losing it’s grip on my gut?
“Tryptophan and 5-HTP is best dosed mid-afternoon and evening as this is when serotonin starts to decline. I would not have someone use 5-HTP with high cortisol”
“5HTP take a while to start working, it won’t knock you out right away, so I take it in the morning because taken all this stuff at one time can be hard on your stomach and that will also keep you up at night.”
“Also many people do better on tryptophan so if the trial of 5-HTP doesn’t work I switch to tryptophan.”
“5-HTP can increase anxiety and insomnia when cortisol is high so I prefer to start with tryptophan”

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:10- 23:35p 0:00u1h05 doze 3:35 2nd 5-HTP 5:00p&drk(dry) 7:40p -8:20 1h50+8h20-5-1h05-5-5-5= 10h10-1h25=8h45, up 5x (1h25)
TT 8:2 or 6:2, effortless. Right thumb joint: stretching 5’.

Improving self-treatments: :white_check_mark: Timing, AuTr 10’, Palpate 2’, Belly 5’, Workout 7’, back 10’, cold shower :x: Neck 2, Yoga, loins, marionette-hang, hunchback-pillow, breath-hold - btw belly is increasingly in with the back as well and loins in the workout-lunges.
Fibro-work: 0:00:40’ 8:20-9h45:1h25 11:05:10’ = 2h15 12:00:2h=? 4h15? +1 = 5h15? 17:15-20-“19:30”:1h55 21:15:30’ 22:05:25’ =8h10?

Sleep breaks since starting GABA Apr 14th 23:20. Under an hour to begin with, except when GABA-drama-dreams on Apr 24&27, unclear why May 3&7, now mainly stomach/gut problems due to overdoing it May 8/9 and ashwagandha 12th(-14th...)

12.4. 7x 1h20
13.4. 3x 40’
14.4. 4x 45’ 23:20 1st GABA → side effects 1wk.

15.4. 8x (1h15)
16.4. 4x 40’
17.4. 3x 15’
18.4. 4x 50’
19.4. 3x 15’
20.4. 4x 25’
21.4. 3x 50’
22.4. 3x 45’
23.4. 4x 40’
24.4. 4x 1h15 unrest, GABA-dreams.
25.4. 3x 15’
26.4. 4x 55’
27.4. 3x 1h30 GABA-dream
28.4. 2x 30’
29.4. 2x 10’
30.4. 3x 1h
1.5. 4x 1h10
2.5. 4x 1h30
3.5. 3x 1h10 23:55p.i1h (?)
4.5. 3x 40’
5.5. 3x 45’
6.5. 6x 1h35 2:55i1h10 + hungry
7.5. 3x 1h40 0:45p1h30?!
8.5. 5x 2h20 heartburn (after 1h cellar)
9.5. 6x 1h reflux, hot, cold, hungry.
10.5. 3x 15’
11.5. 5x 35’
12.5. 3x 1h40 ashwagandha stomach/gut pains
13.5. 4x 1h40
14.5. 5x 1h25

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

2021-05-15, Saturday - long night breaks due to cortisol from 5-HTP, tryptophan better

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h, up 4x (2h50)+55’=9h55 :white_check_mark: apart from 5-HTP
Activities: 90%/1 :left_right_arrow: 1h30’ (sports 1h30) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 1h20 (self) :white_check_mark:
Effects of GABA+3 (Mg, forgot passiflora, 2x5-HTP, 1x Tryptophan at 5:00)
Still wind/bowel problems from the ashgawandha :horse: :racehorse: :poop:
JayCS’s Fibro Blog (see summary-thread ∑) - #339 by JayCS - As Trudy suggests, tryptophan does seem better for me than 5-HTP for sleep, I only got tired then.
What about adding smaller doses of GABA, too? Opening the capsule? Would 5-HTP in the daytime help with work and energy? Remember ginkgo and ginseng etc.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:30- 0:05u45’ (fw:30’ + 1’-cold shower10’ & less clothes on feels better) 2:35u1h40 fw:1h20 5:00 Tryptophan 7:35p20’ sore throat from less clothes → Marigold, clothes on. -10:20 1h30+10h20-45-1h40-5-20=11h50-2h50= 9h
11:10 Feeling OK, but very shaky, cortisol? ashwagandha? tryptophan?, let’s see if I can get that down quick tho. Yep :white_check_mark:
12:00 cycling, 16:00 Table tennis 20’ 0:2 wet/rainy, so no matter. 16:30 nap55’

Improving self-treatments: :white_check_mark: Timing, AuTr 20’, Palpate 2’, Belly 5’, back 10’, Workout 8’, cold shower 1’, Neck 2 4’, Yoga 4’, loins 2’, marionette-hang 2’, hunchback-pillow 20’ :x: breath-hold ’
Fibro-work: 0:10:30’ 2:35:1h20 7:35:15’ 10:20:35’ 13:30:55’ 17:40:50’ 21:45:15’ =4h40

Click here In case you want a repeat of a fairly long version of my diagnosing-process...

It’s praps not the normal route, but I don’t think I’m the only one who’s wanted things examined thoroughly.
My docs first excluded other things.
My GPs started with vitamin B12, D3 (which were low) and bloods generally (which weren’t).
My 1st rheum. sent me to an MRI and GI (colonscopy), which excluded ankylosing spondylitis, then sent me undiagnosed to neuro & endocrino,
neurologist excluded muscle & nerve problems (with EMG etc.),
endocrinologist excluded hormones and other blood problems,
2 orthopedists excluded sufficient general bone/skeleton problems (MRI, scintigram, x-rays),
psychiatrist suggested (sub)depression & sleep lab,
sleep lab suggested ENT-problems and for support: psychologist, plus did a spinal tap which excluded severe things like MS,
that ENT suggested nose op. (unnec., found other harmless ways to unclot my nose).
3 months after the 1st rheum, a 2nd rheum I consulted for a 2nd opinion heard these negative results, found all tender points were hurting and concluded fibro (but didn’t help at all).
After that, a centre for rare diseases suggested Sjögren’s and Hashimoto, these were excluded by 2nd ENT, 2nd endocrinologist and nephrologist.
Psychologists didn’t help, because I’ve got a good grip on old things like social phobia; but I’m doing Gestalt therapy for a bit of general support now.
Parallel to all this the ankylosis-MRI found a harmless spinal tumor and a stray blood pressure check brought me on to a dangerous level of blood fats, both of which make regular checks necessary.
That was 45+ docs in 15 months (incl. rheum/fibro-clinic, cos my employer wanted to see that; didn’t help; and getting my old problems GI, skin, bladder checked again) .
Some docs, see Andrew Gross’s youtube-vid, say it’s good/OK to come to the fibro-diagnosis quickly to save time, energy and money on all sides. I prefer to be on the safe side, knowing there’s always been a lot of things going on in my body. And this tour de force was fun for me and has helped me get a handle on all the various things I have.


Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

2021-05-16, Sunday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1-2 :left_right_arrow: 7h50, late from 5-HTP & up 6x (2h15, from GI, awake from cortisol) :white_check_mark:
Activities: 90-80%/2 :left_right_arrow: 4h (digi-work 2h, ‘sports’ 2h) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 1h (self) :white_check_mark:
Effects of GABA+3+1 (Mg, passiflora, tryptophan, & - whoopsy: 5-HTP!) Wide awake after feeling sleepy all after noon and evening: Is it the tryptophan waking me up like the 5-HTP? But I’ve just read that even 2g of dark chocolate in the evening has quite a bit of caffeine in it, and I ate 40g at 20:00. Foods That Make You Sleepy – And Keep You Awake – Insomniactive plus the sugar 4 ways sugar wrecks your sleep Also cruciferous (cabbage, broccoli) veggies Question: Does Chocolate Keep You Awake? - Chocolate
But my wife says I’ve never been kept up by dark chocolate before. BTW it’s good for tryptophan.
0:35 Drat, now it’s dawned on me :eye: :fireworks: what the problem is: I think I forgot to take 5-HTP out of the pill box today, I’ve taken it again… :bangbang:
OK, last try: cold shower. :shower: :cold_face: If that doesn’t work I’ll do some sorting and reading. Or just AuTr. And tomorrow I’ll try some ginkgo, that used to get me awake at daytime, why haven’t I taken that in the past year?? And should I try some more GABA or passiflora? Yep, passiflora & Mg, I’ll try that. Forgot, but the 1’ cold shower did the trick at last… :sleeping_bed:

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:15- doze, awake, thumbnails hurting 23:15:1h10 0:35:25’ =fw & cold shower. 3:15p yay, at last, succcess! 4:30p :slight_smile: blackbird is singing already! 5:55p.i25’ (wind & hungry; not tryptophan is it?) 6:33:10’ hungry. slight nausea :arrow_forward: eat. -8:20 1h45+8h20-1h10-25-5-5-25-10= 10h05-2h15=7h50, up 6x, 2h15 awake, not stiff at all - cortisol?
Tidying up the flat 1h, counting that as sports… Bit of work. Visiting son, 2h there was long & much socializing, esp. cos everyone seemed surprised that I wanted to keep apart, which I in turn did not understand…

Melatonin hangover is possible in fibromyalgia, serotonin & tryptophan may be involved; perhaps add vit. B6 and magnesium; studies, e.g. fructose/fructans-free high-tryptophan diet might be better to increase serotonin, esp. in women

btw: Melatonin hangover, people with fibromyalgia can have too much melatonin: The basic anti-metabolic effect of serotonin, melatonin and tryptophan promotes fatigue and lowers endurance (Peat, Spring 2009), and may be involved in the link between fibromyalgia and tryptophan, and probably in many, if not most, negative tryptophan side effects.
Melatonin, for example, is elevated in people with fibromyalgia (Korszun, et al., 1999), and chronic fatigue syndrome (Knook, et al., 2000). Numerous people reported feeling tired and groggy in the morning, or throughout the day, after taking a melatonin supplement prior to going to sleep the night before –symptoms of what some people call a “melatonin hangover”.
Tryptophan Side Effects: L-Tryptophan Is Far From Harmless
and before that:
Another denotation of melatonin’s “down-regulating” activities upon the human metabolism is that sleeping for extended periods in total or near complete darkness, which naturally stimulates melatonin synthesis, decreased melatonin output (Danilenko, et al., 2009), suggesting a systemic defensive biological reaction of the organism to prolonged exposure of the substance.
and before that:
Because beyond the scope of B6 vitamin benefits such as the nutrient’s modulating action on L-tryptophan…

…serotonin and melatonin –alongside with tryptophan metabolites (Kaminsky, et al., 1991)– interfere and inhibit the energy-creating metabolic processes such as mitochondrial cell respiration and thyroid function (Mueller, et al., 1976; Rom-Bugolavskaia, et al., 1997; Wright, et al., 1997 & 2000; Peat, Fall 2006, Spring & Summer 2009).

Animal experiments demonstrated that one of the side effects of melatonin (the so-called “body clock hormone” or ”the hormone of darkness”) is its dampening action on cellular energy output (Reyes-Toso, et al., 2003 & 2006; López, et al., 2009), and human studies (e.g., Carman, et al., 1976; Murphy, et al., 1996; Satoh & Mishima, 2001) showed that melatonin, even at a low dose of 0.5mg, decreases body temperature -indicative of metabolic interference.
and before that: best to take D3 with magnesium
One of the magnesium health benefits is the optimization of vitamin D metabolism because magnesium is required in the metabolism of vitamin D (Reddy & Edwards, 2017). Consequently, the use of high doses of vitamin D nutritionals expends more of the total magnesium pool in the body, making less of it available for its many other biological functions and applications. Over time, this magnesium depletion from taking vitamin D supplements at high doses can result in a systemic chronic magnesium deficiency (Reddy & Edwards, 2017).
before that vitamin B6:cold_face: However… vitamin B6 (even in cases with an increased vitamin B6 dosage) doesn’t prevent all tryptophan side effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715322 = Fibromyalgia Syndrome: A Metabolic Approach Grounded in Biochemistry for the Remission of Symptoms - PubMed (2017): Improving the low serotonin=5-HT levels in FMS by reducing fructose (= some carbs) and increasing trytophan in food intake, instead of taking (L-)tryptophan(=Trp), might alleviate and also be better for the microbiota, interrupting a vicious circle.
“The core of the hypothesis is that a gastrointestinal malabsorption has a central role as a primarily cause of FMS and that it is mainly due to fructose. This way, the core of the treatment is the contrast of Trp malabsorption, favoring its normal absorption.”
“the hypothesis springs from the observation of marked worsening of pain and stiffness in a FMS patient after a breakfast of fruit, marmalade, and rye bread…”
" Although fructose malabsorption plays a primarily role, it appears reasonable that it is not the sole cause of FMS, mostly because the incidence of fructose malabsorption (28) is well greater than the FMS ones (4). Maybe, it can just be considered the main risk factor for FMS."
“Theoretically, the most efficacious management would be a fructose free, fructan restricted, lactose free, sorbitol free, aspartame free, low sucrose diet, together with proper Trp intake.”
" Excessive amount of fructose is very easy to be reached, as modern Western diets are rich in fructose due to industrial food containing high fructose corn syrup (HFCS), fresh fruit that naturally contains fructose, honey, soft drink, and beverages containing HFCS and saccharose (27, 28, 34, 47). In addition, wheat and the most of cereals, the most of legumes and many vegetables contain fructans (28), contributing to increase the total amount of ingested fructose.
Lactose might have the same consequences of fructose in the gut, especially if the enzyme lactase is deficient."
" Trp supplements (like Trp tablets) are not suggested in any way, as their intake has potential for important side effects by themselves or due to the interaction with serotonergic drugs, up to life-threatening effects related to serotonin syndrome (48).
Suggested food containing Trp are: meat, eggs, fish, rice, potatoes, dark chocolate, and walnuts."
"A further note concerns monosodium glutamate (MSG) and aspartame: their withdrawal from the diet is suggested too.
“the mean rate of 5-HT synthesis is significantly lower in women.”
“The association between decreased serum Trp concentrations and sugar (fructose and lactose) malabsorption was observed in experimental studies significant only in women.”
“Trp can only be transported across the blood–brain barrier in its free form by the competitive and non-specific l-type amino acid transporter” (16). “Trp reaches the brain when ingested food is rich in this amino acid and not excessively rich in other large neutral amino acid (LNAAs), that could compete with it” (15).
Only fructose stuff I sometimes eat: apples, dried raisins, occasionally ripe bananas. Fructans is difficult, as I wdnt have much to eat at all any more.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7178091/ This study concludes that tryptophan and magnesium-enriched Mediterranean diet reduced anxiety symptoms, mood disturbance, eating disorders, and dissatisfaction with body image but did not improve sleep quality in women with fibromyalgia.

This warns about tryptophan, preferring GABA and praps B6: Tryptophan For Sleep: One Of The Good Natural Sleeping Aids?, can praps “block an amino-acid carrier in the brain that transports the inhibitory neurotransmitter GABA and other vital substances.”
Lots of detail on tryptophan side effects, but more long-tern, nothing I’m looking for: Tryptophan Side Effects: L-Tryptophan Is Far From Harmless

Less important:
The Association Between Constipation or Stool Consistency and Pain Severity in Patients With Chronic Pain Constipation worsens lower back/limb /all over pain.
RR 122/70 70.
RR 11:20 126/78 59

Improving self-treatments: :white_check_mark: Timing, AuTr 15’, Palpate 2’, Belly 5’, loins 2’, hunchback-pillow 15’, cold shower 1’, back 8’, Workout 7’, Neck 2 3’, Yoga 2’ :x: marionette-hang ', breath-hold ’
Fibro-work: 22:00:15’ 23:15:20’ 0:40:10’ 6:00:10’ 8:20-9:10=50’ 9:20:10’ 10:10:10’ 10:40:35’ =2h40

Docs/Diagnoses: It may be that the dermatologist didn’t think my nail problems are anything special like PsA, but altho the 8mm long cleft in the middle of my left thumb nail is now not growing from the nail bed up any more, it is still hurting occasionally, and now my right thumbnail is starting to hurt in the same way. As she said it’s probably some inflammation of the nail bed, I’m putting tea tree oil on there too. I hope I’ll get a grip on it and can improve it, because it’s stinging quite a bit, esp. the right one, now I’ve tested it… :roll_eyes: She remarked that I haven’t got a nail bed cuticle anywhere, buit I can’t find why that shd be a problem. I always have quite a bit of pitting on the thumbnails, but not elsewhere, so I guess that’s not enough for PsA.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

2021-05-17, Monday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h20, up 5x (35’)+25’=9h55 :white_check_mark::white_check_mark: But extremely tired
Activities: 90%/1 :left_right_arrow: 5h15 (live-work 4h05, sports 1h10) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 2h55 (Acupressure 2h, self 55’+) :white_check_mark:
Effects of GABA+3 (Mg, passiflora, tryptophan): Slept well. 9h20 wasn’t enough, after live work
2h20 I napped 10:50 for 25’.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:20- 23:25u15’ (p) 1:10p 2:25dry (p) 4:00(p) 6:15p -7:15 2h40+7h15-35=9h20, up 5x (35’) plus 10:50:25’ at work. Still slightly feverish tired.
Cycling 2x20’=40’+train to and fro work. 3x10’=30’ to & from doc/physios. =1h10

Improving self-treatments: :white_check_mark: Timing, AuTr 5+10=15’, Neck 1 2+2=4’ hunchback-pillow 10’, Palpate 2+2=4’, Belly 2x4=8’, back 5’, cold shower “10’”, :x: Workout ', Neck 2 ', Yoga ', loins ', marionette-hang ', breath-hold ’

Cold showering itself only takes 20’’+40’’=1’, but altogether I’ll count it as 10’ (even tho I can get it thru with in 5’ if nec).
Neck 1 is stretching in the various directions, neck 2 is pressing my head against my hand “without moving”

Fibro-work: = 23:25:10’ 1:10:5’ 11:15:25’ 18:10:1h20: = 2h00

Development: REALLY interesting talk with my sleep lab psychiatrist.
He was pleased that my boss can keep my work to after 9:30 from Sept on. (He had agreed with my public health officer that I shd not go for early retirement, but for reduced hours with disability pay.)
He still wants me to try Restex against RLS, if need be in a minimal dose (50mg) first. Restex is a med, L-Dopa/Levodopa plus (Ben-)serazide (together: ‘co-beneldopa’, Madopar=Prolopa), used in higher doses for Parkinson. If not for therapeutic but then for diagnostic reasons. Needn’t be for weeks on end either. He believes side effects will not be very slight, if at all nausea (in head, no vomiting) and… I’ve forgot.
He also considered the possibility that I may have a sort of narcolepsy and compared my symptoms to it, thinking it may be several factors involved which cause the problem.

He’s pleased GABA is helping and based on his experiences with gabapentin and pregabalin (which he thinks’d be far too strong for me) encouraged me to play around more with the dose, not just generally/regularly, but from day to day according to how wide awake I am feeling, to take it closer to bedtime and also to repeat a small dose at night if necessary, however not after 3:00, as that might make me even drowsier in the mornings.
As to my fever-feeling, his idea is that it caused
I forgot to tell him, that the GABA has also improved my bladder problems, that was an area he was interested in last time. Oh well, next appt end of Sept will do.
When I asked if GABA can work in the body too, he said something about the spine. But he added if it is influencing my sleep then part of it must be getting thru the BBB. It is however not possible to prove that it really is, because a spinal tap wd be nec to measure the amount of GABA in the liquor, but that is ethically/legally not allowed for a supp, only for meds.

Abbreviations

AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
Cold showering itself only takes 20’’+40’’=1’, but I now count it as 10’.
Neck 1 is stretching in the various directions, neck 2 is pressing my head against my hand “without moving”.
loins = loins/groin = stretching the ligaments there.

2021-05-18, Tuesday

Sleep… need it… dead tired… :bed:

- at the moment my fibro seems to be mainly a “sleep disorder”, since I got the pains down last year, GABA has resolved a lot, esp. most stiffness, sleep is better, but not anything like right yet. All other problems like energy, exhaustibility, tiredness, feverishness seem to be a consequence of the weird sleep.

Glutamic acid had caused :arrow_right_hook: a bit more frequent seizures. :stop_sign::
So I tried to replace it, first with ashwagandha (:arrow_right_hook: terrible GI :bangbang:),
then 5-HTP (:arrow_right_hook: too awake :question:),
now tryptophan (:arrow_right_hook: GI and dead tired; serotonin-overload :interrobang:):
So I’ll :one: bring it all down first for a few days, just Mg & readjust GABA to 1-3 small doses of powder.
Then :two: try levodopa (RLS), first lowest dose, then slightly higher.
Since I’ve used up the :three: passiflora, I want to order & try that again too.
:four: To revisit tryptophan, I need lower dose, powder or capsules instead of pills, with meals / drink.
And :five: serrapeptase is still on my list.

Found out one cause of my tooth problem: Food gets between two back teeth which I can’t get out by flossing, but I’ve now found I can get it with a mini-brush.

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h20, up 4x (55’)+1h45=11h05 - again: head tired, body pretty good upon waking, but feverish-tired during & after live work
Activities: 60%/1 :left_right_arrow: 3h55 (live-work 2h25 sports 1h TT 6:?3, shop 30’) TIRED :bed: :sleepy: (+GI, everything else is OK) I played TT well, but using a great deal of energy to get over the tiredness - not too knackered after, considering.

Treatment: 1h (self) :white_check_mark:
Effects of GABA+3 (Mg, passiflora, tryptophan): Hungry at 3:15: :arrow_right_hook:Tryptophan? liquid (= alcohol) passiflora? But if so, why not yesterday? Another 100mg GABA in the mouth at 3:15 - like my sleep lab psychiatrist suggested - was great, think I’ll go that way more.

If GABA and tryptophan are amino acids - are the acids hyperacidifying my stomach? Bottom line: Tryptophan CAN lead to stomach pain & diarrhea, I need to get capsules instead, go down with the dose, take it before meals and with lots to drink...

Erstverschlimmerung bei der Einnahme von L-Tryptophan: Die wichtigsten Fragen und Antworten | Sundt Nutrition (This page doesn’t inspire confidence.) Sleepiness can get worse for the first 3 days (sure?) There are 450mg of tryptophan in 100g of soy beans (sure?), so I get quite a high dose every day already, as I eat at least that amount either in tofu or soy joghurt or both.
Tryptophan: Wirkung, Dosierung, Mangel & Nebenwirkungen - VitaminExpress If you only get it via food, other amino acids may be ‘faster’. No habituation. Taking more than a certain amount of tr., it cannot all pass the BBB, so is converted to serotonin in the liver, which can have adverse effects such as upset stomach. Best then to take 500-1000mg 3x a day in smaller or increasing doses. Improves mood in women not men (2006 study). Improves stamina.
PharmaWiki - Tryptophan some may be oversensitive to it? Can interact with levodopa (which I’d also be wanting to take, but my doc says that’s OK…)
Psychological and Sleep Effects of Tryptophan and Magnesium-Enriched Mediterranean Diet in Women with Fibromyalgia - PubMed 2020: This study concludes that tryptophan and magnesium-enriched Mediterranean diet reduced anxiety symptoms, mood disturbance, eating disorders, and dissatisfaction with body image but did not improve sleep quality in women with fibromyalgia.
How important is tryptophan in human health? - PubMed 2019: The literature strongly suggests that Trp has a significant role in the correct functionality of the brain-gut axis and immunology.
Tryptophan Intake in the US Adult Population Is Not Related to Liver or Kidney Function but Is Associated with Depression and Sleep Outcomes - PubMed 2016: Tryptophan intake was inversely associated with self-reported level of depression and positively associated with (self-reported) sleep duration.
L-Tryptophan: Dosierung ✔ Wirkung ✔ Nebenwirkungen ✔ Studien ✔ 590mg / 100g soy beans. Good for IBS (Fitzgerald P et al.: Tryptophan catabolism in females with irritable bowel syndrome: relationship to interferon-gamma, severity of symptoms and psychiatric co-morbidity; Neurogastroenterol Motil 2008 Sep 17). Can be combined with GABA or glutamic acid.
Tryptophan: gesundheitliche Vorteile + Gefahren eines Tryptophan-Mangels - Natural Doping Can lead to constipation.
Tryptophan: gesundheitliche Vorteile + Gefahren eines Tryptophan-Mangels - Natural Doping Careful with social anxiety, as you may have too much serotonin. (but what about Trudy Scott’s anxiety page?) Normally 500mg, but up to 8g for 8 weeks seems well possible.
https://tryptophan-dosierung.blogspot.com/ Taken up best on an empty stomach, e.g. before breakfast. Or after sports. For sleep up to 1g is good, 3 weeks is sufficient.
https://www.natur-zentrum.com/tryptophan/ Can decrease effectiveness of levodopa. Cashews as much tryptophan as soy beans, almonds 170mg.
Effects of melatonin and tryptophan on healing of gastric and duodenal ulcers with Helicobacter pylori infection in humans - PubMed sounds as if tryptophan helps gastric ulcers…?
Tryptophan Advanced Patient Information - Drugs.com Take with a low-protein, carbohydrate-rich meal or snack to prevent an upset stomach.
L-tryptophan Uses, Side Effects & Warnings - Drugs.com stomach pain mentioned, here too: What Is Tryptophan? Uses, Benefits, and Foods
How to Safely Take 5-HTP to Avoid Digestive Problems | Livestrong.com 5-HTP: Simply swallowing a pill aimlessly can often lead to stomach health becoming impaired, especially if a history of digestive problems exists. Better: :one: Moderate dose, Step :two: : Select capsules instead of tablets. As the contents of the capsule will already be broken down into a fine powder, this makes ingestion a lot less demanding on your digestive system. In comparison, far more stomach acids need to be stimulated to assimilate a hard tablet into an equivalent state. Step :three: Take with food. Sometimes the directions for use printed on the product label are vague regarding this often important issue. If you are experiencing digestive problems and feel that 5 HTP is not entering your system as safely as it could be, this alone may well rectify the situation. Eat a main meal straight after having your supplement—the more substantial it is, the better.
Step :four: Drink plenty of water. Have a full glass at the same time as swallowing your capsule, instead of just a minimal amount. This will help to mobilize the supplement through your stomach more comfortably.
My experience with Melatonin and Tryptophan
Forum, not qualified: OTOH helped for heartburn etc., OTOH: Tryptophan can have plenty of health benefits, but the supplement can cause a number of unpleasant side effects in people. The most common are gastrointestinal side effects, which include: heartburn stomach pain - seems copied from healthline: What Is Tryptophan? Uses, Benefits, and Foods
Also diarrhea, which is what I now also have a bit.

Effects of acupressure yesterday: Worked on (ear &) belly scar tissue → stiff knees instead of stiff elbows as usual. Relaxed, energy & good after, but didn’t prevent stomach burn etc. at night, which it was aiming at. (Despite continuing feverish-tiredness from sleeping too short the night before (Sat → Sun 7h50 due to 5-HTP) and having to get up “too early” (7:15 Mon), despite good long sleep). She asked about lasting effect the last times, I wasn’t sure, but now it’s safe - I have no lasting today, sleep is overbearing.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:30- 22:45lbu (hmm, pretty short sleep cycle time; lbu (= RLS?) is what my psychiatrist wants me to try the Restex for). 2:15 (p) sore throat (why? t-shirt too tight?! different one) → Marigold. 3:15:40’ burning stomach/hungry, slightly nauseous - :arrow_right_hook: Tryptophan? The alcohol in the fluid passiflora? → Gastritol & eat. hot / feverish → clothes off. Slightly itchy, incl. scalp, despite hair being washed. Putting a different long sleeve on whilst eating was better, altho both were organic cotton - the one from aldi is treated somehow tho, feels synthetic/elastic.
Strong bowel movement from eating. Slight headache → drink & breathing ex. Dared to open a GABA capsule and take another 100mg (like my psychiatrist suggested), which was dead easy, despite my wife warning me that it isn’t. Back to sleep quick after belly and AuTr. 6:50p -7:45 (alarm clock) 2h30+7h45-5-5-40-5=10h15-55=9h20, up 4x, 55’ - again: head tired, body good upon waking.
nap: 15:35-17:20=1h45

Improving self-treatments: :white_check_mark: Timing, hunchback-pillow 15’, Palpate 2’, AuTr 5’, Belly 3’, back 6’, Workout 6’, cold shower “10’”, Yoga 4’, Neck 1 2’, Neck 2 2’, loins 5’,:x: marionette-hang ', breath-hold ’ =60’
Fibro-work: Night: 22:45:05’ 5’ 3:15:35’5 6:50:5’ 13:40:60’ 14:45:15’ 20:50’? = 2h55

Development: see above…

Abbreviations (new: time, 'loins', neck 1 vs. 2, why I'm counting cold showering as 10')

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm
AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
Cold showering itself only takes 20’’+40’’=1’, but I now count it as 10’.
Neck 1 is stretching in the various directions, neck 2 is pressing my head against my hand “without moving”.
loins = loins/groin = stretching the ligaments there.

2021-05-19, Wednesday - GABA 200+100mg worked!

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h10, up 3x (25’) + 35= 8h45 - GABA 200mg+100mg :white_check_mark:
Activities: 90%/1 :left_right_arrow: 4h45 (digi-work 45’, music production 2h30 sports 1h, TT 2:4 (relaxed, pouring rain), housework 30’) :white_check_mark: Only tired, everything else good.
Treatment: 90%/1 :left_right_arrow: h27 (self) :white_check_mark:
Effects of GABA+Mg: Starting GABA afresh with only 200mg powder, opening & closing the capsule (by turning) is dead easy. 21:20, + 100mg at 2:20 - only all the good effects, no? bad ones -
“Watch & wait” to solve:
Hungry at 5:50, I think & hope a remainder from the tryptophan. My GI was OK before the experimenting… And tonight was better than the nights before.
A bit of Ache: Not sure if it’s enough sleep: yesterday 11h05, today 8h45, tomorrow up at 6.20.
Strange groin pain for the first time, I hope a one off. Palpate more.
(btw - I just had an inclining - watch & wait is a modern delaying strategy for cancer treatment)

A wonderful ‘new’ hack :bangbang: I spontaneously tried palpating my belly after getting an esophagus block from eating a carrot. (First time in quite a while.) It stopped immediately, but only when I used the “first quadrant” (stomach, left above the belly button). :bangbang: No having to get it out again the hard way… :smiley: (At 19:50)t

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:40- 23:45:15’ bit of heartburn (despite only 200mg GABA and not tryptophan) → Gastritol, soy drink, but GABA is working (+ groin pain/heaviness somehow). 2:20 same without heartburn. +100mg as 3:00 is looming up. 5:50p! 6:10 hungry → ate 6h10+2h20-15-5-5 =8h30-25 =8h10. See if another stint is poss. Actually I’m pretty awake and feeling good. Tomorrow I have to get up at 6:20 too. 7:05:35’ = 8h45. Hmm, still some Ache. & a bit of Ache, - not sure if it’s enough sleep: yesterday 11h05, today 8h45, tomorrow up at 6.20).
Cold shower might help. Praps try ginkgo. Remember I’m still taking 3 pills that can make tired.
Music production 2h30 standing, very strenuous, but fun. Fibro-work. TT in pouring rain 2:4.

Self-treatments: :white_check_mark: Timing, AuTr 5’, Palpate 2’, Belly 5’, back 8’, Workout 7’, :x: cold shower ', Neck 1 ', Neck 2 ', Yoga ', loins ', marionette-hang ', hunchback-pillow ', breath-hold ’
Fibro-work: night 10’ 6:15:0h50 = 1h00 12:00:“2h” +1h? =4h00

Abbreviations - new ones since May 18th

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm
AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
Cold showering itself only takes 20’’+40’’=1’, but I now count it as 10’.
Neck 1 is stretching in the various directions, neck 2 is pressing my head against my hand “without moving”.
loins = loins/groin = stretching the ligaments there.

2021-05-20, Thursday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h40, up 4x (35’)+30’=9h10 :white_check_mark: ginkgo to get awake at 6:20.
Activities: 50%/4 :left_right_arrow: 6h10 (live-work 3h20 sports=cycling 1h50 shop 1h) :x: but mainly 6:20 was the problem, even if I hadn’t done much else.
Treatment: 90%/1 :left_right_arrow: h (self) :white_check_mark:?
Effects of GABA+Mg: No heart- or stomach burn :-); slight diarrhea shdnt be due to this, it’d be new. Sleep with quite a bit of dozing, praps due to anxiety/cortisol about the consequences of getting up early. The night was OK, but having to get up at 6:20 to go to work, has caused a quite big flare, with Ache, stiffness, slight headache…
No acupressure this week (break/holidays), pity really. So got to get some self-treatments going and nap before going to work a second time, if I manage (don’t have to, but was asked to).
Napping was good. 2nd work period was OK-ish. But at home I cd just sit/lie and do fibro-work. The thumb root of my left hand and cos of that also arm are hurting considerably, something acupressure’d get down quickly… Can’t imagine why. I carried a heavy present :muscle:, but it was no problem, with right hand, arm and shoulder I used. More likely “too much” cycling: That’s usually the problem for my hands. I think I’ve got to try to trigger point it, that’s what she usually does. However with both her hands. If I could get a leverage on it somehow. Youtube? Yep, I’ll try Liebscher & Bracht, they/he might do the trick. https://youtu.be/MbRHxwEySjM. That’s something like what I wanted to, but ouch it hurts! :unamused: OK, I admit: it helps.
English? You’re welcome: Get Rid of Thumb Pain with These Exercises | Liebscher & Bracht :open_hands:
Or 9 Causes of Thumb Joint Pain and Treatment Tips Stretching: Certain stretches can prove to be beneficial for thumb joint pain. Some of the most common ones are thumb abduction stretches, which require you to gently pull your thumb away from your palm with the opposite hand for approximately 20 seconds.
In case of any GI problems tonight - I’m trying a bit of rhubarb fruit spread on my wholemeal spelt bread in the evenings, despite the oxalate… As well as a bar with hemp & honey - honey causes heartburn… So don’t say I didn’t tell ya - will you ever learn? :hear_no_evil: :selfie: - Typical for bad days - you “take revenge” (cf. revenge bedtime procrastination) or rather reward & soothe yourself with scrumptious “bad stuff” and start a vicious circle :black_circle: unless you’re lucky, which I usually am… :four_leaf_clover: (well… only coz I don’t overdo it…)
Sore throat too, Marigold essence once an hour…

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 20:40 200mg GABA 21:05- 22:45 slightly awake +100mg (emptied first 750mg capsule, does that fit with the mg-amounts? Wed: 300mg Tues: 100mg added to 1x750mg, so together = 700, with a bit of powder left in, so roughly fits, 5% more than I’m calculating) 1:50 +100mg (began 2nd 750mg capsule) 20’ (fw 15’) 3:10 +200mg (cps 2: 300mg) - better use ginkgo to wake up at 6:30! NB: drink before, not after… 4:05 hot, sweaty forehead → trousers off (only short sleeve t-shirt). Feels as if I am not sleeping, just dozing & AuTr, but time is seeming to “fly”, that felt like 20’ not 1h. Same again, awake at 5:40, but didn’t get up, 6:20 alarm clock :alarm_clock: Took a ginkgo (120mg). Eyes half open. But not GI problems tonight.
2h55+6h20-5-20-5-5= 9h15-35=8h40, up 4x (35’)
13:15-13:45=+30
Cycling: 10+10+15+15+15+10+15+10+10=1h50

Self-treatments: :white_check_mark:: Timing, AuTr 40’, palpate 4’, belly 5’, back 6’, cold shower “10’”, hunchback-pillow 20’, marionette-hang 5’, :x: workout ', neck 1 ', neck 2 ', yoga ', loins ', breath-hold ’
Fibro-work: 1:50:15’ 11:45:35’ misc:10’ 18:05:1h30 = 2h30

Abbreviations - incl. new ones since May 18th

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm
AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
Cold showering itself only takes 20’’+40’’=1’, but I now count it as 10’.
Neck 1 is stretching in the various directions, neck 2 is pressing my head against my hand “without moving”.
loins = loins/groin = stretching the ligaments there.