JayCS’s Fibro Blog

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.

2021-05-21, Friday - hard getting to sleep, “hunger” woke early, but lots of energy

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h10, up 4x (2h40), sleep late, waking early… (when) will I break down? :white_check_mark:/:x:
Activities: 90%/1 :left_right_arrow: 6h30 (digi-work 0h30 2h music production, 3h! grandchild, 1h cycling, 1h TT 4:2) :white_check_mark:
Only tired sometimes, TT late, w’dn’t’ve had enough energy for more games.
Treatment: 90%/1 :left_right_arrow: 2h07 (self) :white_check_mark:
Effects of GABA+Mg: 22:50 Not sleeping, despite 200+200. Added 50mg levodopa for lbu. Nothing. Cold shower. Enjoyed it - haven’t been the last few weeks, which is telling, i.e. meaning I need it. Helped. Why can’t I just sleep, like I used to be able to?
Effects of levodopa+benserazide: Didn’t help quickly (enough), the lbu was gone after, but praps due to the cold showering tho. Slight headache at 5:35 might be from it. :arrow_forward: drink. No nausea or any other side effects up to now Levodopa (Oral Route) Side Effects - Mayo Clinic.
Energy, despite standing, 13:30 still OK - what can that be? - is that just adrenaline/cortisol, due to bad sleep, or is something working? :face_with_monocle:
GABA is upping my serotonin, L-dopa my dopamin…

Mainly at night:
Sore throat probably from sweating quite a bit and not watching out for cold. Came on before using the levodopa, so not from that side effect of it. Not much better despite Marigold, so CoV-test: negative; and hot water bottle on my feet…
Right knee’s starting to hurt. :grimacing: - where’s my acupressurist… OK: what was the hack? - twist stretch and arnica cream, quick, before it gets chronic.
It’s the right thumb too, not just the left one.
Neck: Stretching often helps a bit. As it didn’t just now 6:05 I checked that it’s the tendons at the base of my skull. So I doubt the exercises my acupressurist showed me to strengthen the neck muscles will help. I do need to stretch more… ? Tried arnica cream as well now.
Hunger: GABA, Levodopa or food? Gotta keep the food disciplined a few days to see.

9h Everything seems askew now. How much time shd I let getting up at 6:20 cost me?
***Ehm: 18:10 Revised version: The night was askew, the day started strange, but I still haven’t broken down tired, just tired at 15:00…!

BTW I realized yesterday that I can nap with my eye mask rather than putting in the effort of pulling down the blackout blinds. But I much prefer napping in bed for total relaxation, and sleeping as long as my body wants, not necessarily power napping. (Just cdnt be longer than 30’ anyway today as I had to work again after. I started when the alarm went… sure I cdve slept quite a while longer.)

One of my rants about Liebscher & Bracht once again:

Firstly, I’ve been doing exercises like theirs for years while playing table tennis, before I’d heard of them. My lesson learnt after years of pain being: if something hurts IMMEDIATELY stretch-twist into the pain, it will almost always stop almost immediately, whether wrist, elbow, shoulder or neck.
Secondly, I’ve for the first time just seen their definition of 10 - that’s roughly my 5 or 6. :smirk_cat: :cowboy_hat_face: :grinning_face_with_smiling_eyes: Yeah, I’m a tough fibromale.
Thirdly, despite all that they still have videos claiming they can heal fibro with their stretches :grimacing:
But - they’re still quite good at what they’re doing, even if they overrate themselves. Oh, reminds me of Bob & Brad, what’ve they got to say about thumb pain.
BTW I have to very much adjust the L&B thumb/hand exercise until it gets the right spot to hurt, but I agree with the principle of it. I also position my limbs in bed in a much less painful, but longer position.
Fourthly, where they say take the pain to 9.5 (my 5) it often happens that the pain is OK first, but then starts going up to my 7, which is their 13. They don’t account for that anywhere.
Fifthly - I just said it, but I’ll say it again: he sounds overconfident and narcisstic and doesn’t have even a hint of the irony / comedy / self-irony of Bob & Brad, “the most famous” physiotherapists on the internet… - altho I don’t really like them that much either…

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 200mg GABA, 21:40- darn; not sleeping. 22:25 another 200mg GABA plus 50mg levodopa+, cos my lbu is tough. If that’s not enough I’ll cold shower before taking more. 22:50 Is it the 120mg ginkgo I took this morning to wake up? Remember not to take more and watch for that if I try it again next Thursday. OK, I warned ya: cold shower it is. fw. 23:10- Once again… :sleeping_bed: 2:26 Oh well, I dreamt it was 4:48 and I’d slept 4h in one piece from 0:48. But 3h out of 4h ain’t bad, ain’‘it? Drk + Marigold + pee + teeth, nothing added? Or shd I? It’s not 3:00 yet… But very tired. OK: +100mg GABA, the rest of the 2nd capsule, so 500mg (capsule 2’d’ve had 800mg, so this time 5% less than I’m calculating, that’s fine). 5:25:20’ Still tired, but awake again? Now all the pains are down. I think the cold showering helped most there. Marigold, pee, shake-dance. The left hand pain is not gone, everything else is. When I stretch my legs curled up backwards for a longer time while lying, it’s good for my lbu but then I have to treat my knees a bit. My fave essential oil at night is “Zirbelkiefer”, Pinus cembra = Swiss / stone Arolla pine. A lovely smell of fresh aromatic wood. Darn, hunger coming on, despite having drunk. 6:05 hot flush :arrow_forward: trousers off. Neck pain :arrow_forward: arnica cream. Hungry :arrow_forward: eat. 8:00 Oh dear. Doze another 30’ at least. Well, 20’ AuTr, interrupted by lots of things I’m gonna do today… OK, better not count that… OK, I will, who cares, but I’ll count dozing as sleeping, as I always do:
2h20+8h30-5-20-20-1h55=10h50-2h40=8h10, up 4x (2h40)
Lots of energy, full workout, full speed… :face_with_monocle: 2h music production, 3h! grandchild, 1h cycling. TT 4:2, tired after, but very relaxed.

Self-treatments: :white_check_mark: thumb-stretching 25’, Timing, AuTr 50’, palpate 5’, belly 5’, back 8’, workout 8’, cold shower (10’), neck 1 4’, marionette-hang 2’, loins 4’, neck 2 2’, yoga 4’, :x: hunchback-pillow ', breath-hold ’
Fibro-work: About 40’ in the early night while trying to get me tired somehow 5:25:20’
6:05:1h55 20’ in between = 3h15

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.

2021-05-22, Saturday - wonderful almost ‘normal’ night, up only 2x5’ :bangbang:

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 95%/1 :left_right_arrow: 8h30, up 2x (10’) :white_check_mark: - great ‘normal’ night (levodopa)
Activities: 90%/1 :left_right_arrow: 4h15 (sports 0h25 shop 0h50 relaxed socializing 3h) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 1h34 (self) :white_check_mark:
Effects of GABA (1x300mg) + Mg (2x45mg) + levodopa (1x50mg) + benserazide (1x12,5mg):
Brilliant night (except annoying dream), energy despite 2 days less than 9h sleep.
Slightly nauseous after 1h shops, that’d be one of the side effects. (But turning slowly 5x3’ with my grandchild on the playground yesterday was just as normally nauseating as always, praps even less.)
Tired at 11:00 & 13:00 and slightly (but differently) feverish (arms) then. Gastritol & I’ll keep nux vomica D12 by my side in case the nausea gets more. 16:30 Tired & not more, but there, after/from the drive. 18:00 after eating both OK, but repeatedly back: yoga. Bit numb in head - duh. :dizzy_face:

Why do my cheeks burn & sweat while eating potatoes?!

Just eaten potatoes for the first time in a month and feeling my slight feverish burning cheeks which I usually get from them, I thought: that’s one of the secrets of my body I’d love to decipher. It can’t be that it’s a nightshade, because then I’d get it from all nightshades. And the others also have solanine. It doesn’t however seem safe to assume amounts, as wp says that some claim that tomatoes don’t have solanine, they have an alkaloid called tomatine… Anyone know or have this symptom? Or is it the glykalkoloids? In any case a kind of slight (allergy or) intolerance…

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:00 2:00 :bangbang: 4:50 :bangbang: ear plugs for blackbird song, dream: indeciviseness of others in the face of semi-subtle pub-bullies kept making me mad, dry mouth gel, then did get up to pee after all. 6:40 taut stomach, but not directly hungry. Is this enough of new sleep or not? 2+6h40-10=8h30, up 2x (10’)
Seems to have been OK to stay up. Lots of fibro-work first, bit of getting my act together and tidying up, I actually want/ed to clean up my work inbox, let’s see.
Cycling to 2 shops etc. =25’. Shops 2x25’. Chosing paintings & talking to the painter 2h, car drive 2x20’, incl. relaxed socializing.

Self-treatments: :white_check_mark: Timing, AuTr 15’, hunchback-pillow (30’), palpate 2’, belly 4’, back 8’, workout 8’, neck 1 5’, loins 2’, cold shower (10’) neck 2 4’, marionette-hang 2’, yoga 4’, :x: breath-hold 0’
Fibro-work: 5’ 7:00-9:30 +10’+30’ +10’ = 3h25

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.
Since I just have to lie on the hunchback-pillow and not do anything, and can even do something else at the same time, I’m just counting a part of it, whatever I deem a fitting reward… :slight_smile:

2021-05-23, Sunday - good night, despite 6x5’ breaks

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h20, up 6x (30’) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 3h25 (digi-work h, house-/yardwork 1h45, TT 1h20, 6:2, bike 20’) :white_check_mark: - but breaks needed.
Treatment: 90%/1 :left_right_arrow: 0h55 (self) :white_check_mark:
Effects of *GABA 300+150 + Mg (1x45mg) + levodopa-benserazide (50mg+25%): Sleepy enough to get back to sleep after waking up after each - normal - sleep-phase (1.5h average), so fairly effective. Like always nowadays still tired, but energy. The main difference to yesterday was only 1x45mg Mg. Since I haven’t got much left any more, but the passiflora I ordered has come, I cd now add that first. More logical’d be using up the Mg. 200mg the day before seemed not enough, had to then take another 200+100.

It says take L-dopa 1h before sleep, but since it is used up quickly (half-life of 2h) and I usually get to sleep quick, it is sensible to go back to taking it directly before sleep, so it is still there when I have my lbu problems most commonly, after the first sleep phase. But on ‘Saturday’ I took it an hour before too…

Heartburn/Hunger :arrow_right_hook: GABA?
‘Sunday’ (up 6x, 30’) 300+150, slight hearburn (double evening meal) after the 300.
‘Saturday’ (up 2x, 10’) 300, taut stomach 6:40,
‘Friday’ (up 4x, 2h40) 200+200+100, hungry 5:25/6:05. Rhubarb & honey,
‘Thursday’ (up 4x, 35’) 200+100+200, no GI problems,
‘Wednesday’ (up 3x, 25’) 200+100, hungry at 5:50.

As I only have the slight nausea at daytime, I doubt it’s the L-dopa.

Occasional short knifelike stab in right ***Achilles tendon*** 21:30, 5:35, 8:25, 8:45, (10:30, 15:30,) ... arnica & stretching... - side effect of L-dopa/benzerazide?: muscle-twitching? Bone spur? Calf stretching. Drink. It's not like my usual tendonitis problem I had till they were lasered. Doesn't hurt to pinch, but is thicker than the left one.

Stabbing Shooting Pain in Achilles Tendon: Causes, Solutions » Scary Symptoms

Here "Damage to Achilles tendon": Parkinson's Disease Community - Support Group it says a knifelike pain might benefit from lidocain patch, so local anaesthetic. Or from adjusting the Parkinson meds.

Interesting side research in connection with Achilles problem: Dopamine-responsive dystonia ( DRD ) also known as Segawa syndrome ( SS ) Dopamine-responsive dystonia - Wikipedia, in which muscle tension & stiffness progress during each day. Doesn’t fit.
Here L-DOPA for Growth Hormone - Supplements in Review it mentions
nausea, hypotension, insomnia, anxiety and excessive libido as side effects. That’d all disturb my sleep. Can’t see it yet, but I’ll keep an eye on that. Here https://nootropicsresources.com/mucuna-pruriens-l-dopa/#Side_effects_of_L-Dopa it says vivid dreams (which fits a bit). But also “Dyskinesia, involuntary and abnormal muscle movements”. Is that what’s knifing the Achilles?
An interesting alternative to the chemical drug: Mucuna pruriens, a natural herbal supplement, is a great source of L-Dopa. Also called the Dopa bean, Mucuna pruriens, has been used for centuries in traditional healing practices such as Ayurveda. https://nootropicsresources.com/mucuna-pruriens-l-dopa/#Side_effects_of_L-Dopa

So what is the benserazide doing? https://en.wikipedia.org/wiki/Benserazide: "Benserazide inhibits the decarboxylation of the L-dopa before it gets to the BBB, and since it cannot cross the blood–brain barrier itself, this allows dopamine to build up solely in the brain, instead. Adverse effects caused by peripheral dopamine, such as vasoconstriction, nausea and arrhythmia are minimized. However, benserazide cannot reduce the centrally mediated side effects of levodopa, particularly dyskinesia.

The long-term response to levodopa in dopa-responsive dystonia - ScienceDirect
Dyskinetic patients were on a higher dose of levodopa than non-dyskinetics. Dyskinesias
responded to a reduction in levodopa, with no deterioration in motor function.

Treatment of Parkinsons Disease with Levodopa | eNetMD
The Achilles’ heel of levodopa therapy is the drug’s short half-life and erratic intestinal absorption, both of which produce a nonphysiologic pulsatile delivery of levodopa to the brain.

https://www.mskcc.org/pdf/cancer-care/patient-education/benserazide-and-levodopa It may take several weeks to see the full effects. This drug may affect certain lab tests. Tell all of your health care providers andlab workers that you take this drug. Twitching as side effect.

Long list of side effects Levodopa And Benserazide Advanced Patient Information - Drugs.com

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 50 L-dopa, 300 GABA. 21:45- 23:35 slight heartburn → drink, slight pee pain. 1:00 Slow (often now) pee, slight pee pain, slight right thigh ache, no heartburn any more, 2:20 same, but slight ache in left buttock instead of right thigh, teeth 3:35 libido, fast pee, no pain, slight right knee pain, no heartburn, shdve upped the GABA earlier I spose (didnt thru fear of heartburn), +150 now, altho a bit late in the … night… 5:35 same, but no pain, new music idea (half-suppressed) for quite a long time, bit hungry → drink. Ear plugs only now - pigeons cooing. Right Achhilles pain made me cry out loudly, like in the evening, traumeel & do exercises later, tell acupressurist (lasering had helped a year ago, but I’d prefer something ‘gentler’ - didn’t hurt tho).
6:40 -7:35 (still tired, esp. eyes, but mind awake) 2h15+7h35-5-5-5-5-5-5=9h50-30**=9h20, up 6x (30’)
“Full energy” for workout does not mean full energy for house- and yardwork, I just realized after 1h, with small breaks and now pretty tired!
TT 1h20 6:2, fairly relaxed, not too knackered.
Another stint of housework 45’ or so.
Bike ride (with sitting outside), let’s say 20’
gum inflammation: Marigold & cold water splashing

Self-treatments: :white_check_mark: Timing, AuTr 5’, palpate 2’, belly 4’, back 7’, workout 8’, cold shower (10’), neck 1 2’, neck 2 1’, yoga 3’, loins 1’, marionette-hang 2’, hunchback-pillow 5’, Achilles 5’ = 55’ :x: breath-hold ’
Fibro-work: night: 15’ 7:35:50’ 8:35:45’ 13:40:20’ 16:20:1h10 19:35:20’ 20:10:10’ = 3h50

My tooth is hurting again like heck :grimacing:, but now I know it’s not a jaw muscle problem (any more?), it’s an inflammation (:arrow_forward: Marigold essence & :arrow_forward: cold water splashing) due to food invisibly stuck between my 2 back teeth. It didn’t hurt too much until I got it out with the thick 0,7 interstitial tooth brush, the thin one doesn’t get it out of the gingival embrasure (had to research what that’s called…), so I may need to do it more regularly and also somehow carefully.

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.

2021-05-24, Monday - gum pain hampering sleep

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: =9h50, up 4(-6)x (1h10) :white_check_mark: despite gum pain.
Activities: 90%/1 :left_right_arrow: 1h20 (digi-work h, sports 1h20) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 0h56 (self) :white_check_mark:
Effects of GABA (200+100mg) +Mg (2x45) + levodopa 50mg +benserazide 25%:
Despite gum pain sleep became increasingly better. Eyes/face tired upon waking like always.
Zero GI-issues :bangbang: Weight 80kg yesterday: definitely not increased.
Time to start checking: Is the L-dopa lowering my blood pressure?: 9:00 rest-tiredness: 120/67 53 - no, but what a pulse! I must say tho, if bp were lower I’d have headaches, another side effect of L-dopa, and I (hardly) don’t. Let’s see after all exercises & workout… well, OK, and a break… Whoopsie: 97/61 55! That’s how I feel too, esp. head. After cold shower 106/60 56. I think I’ll stop taking the candesartan whilst I’m taking L-dopa. Apart from not seeing the sense in lowering a lowered blood pressure, my acupressurist (like me) doesn’t like seeing me take levodopa (it was tough when she tried it) or more meds, but exchanging one would make it easier to digest. For my wife too, she’s always scared of me leaving off blood stuff.
Why am I still tired in my face and feel like a bit of sore muscles tho? Workout wasn’t as easy this morning as in the last few days - I had the energy, but felt like ‘sore muscles from exercising’. Hmmm… I’d wanted to go for a walk together, then preferred not to… Stiffer, drowsier, strength but not as much energy. Praps just the gum pain/sleep.
Or is 300mg GABA OK for the night, but not enough for the daytime benefits?
Still pretty tired, pretty stiff, lacking energy… :question:
bp bp 12:35 117/65 74 after TT/cycling, 13:15 128/73 68 active 18:15 = 142/74 60 active 20:35 124/78 61 (passive), 3x 21:28-33 127-125/82-75 63-61 half-active…

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep GABA 200?mg (capsule-rest), 2x45 Mg, L-dopa 50mg+25% at 21:15, 21:45- not particularly tired, but getting there. Gums better, but cold water splashes to get to sleep.
22:45: 3x5’=15’ gum pain :arrow_forward: cold water/Marigold, → dozing, cold pack, head higher, 0:05: 40’ 100mg GABA. 6. 3:40 pee, drink, Marigold, cold water 6:20: 10’ gum pain gone 8:45. (Luckily no work today due to the Holy Ghost … ;-)…: Pentecost.)
2h15+8h45-15-40-5-10(=-1h10) =9h50, up 4(-6)x (1h10)
11:00 TT 1h30 5:3 precision, energy, wind.

Self-treatments: :white_check_mark: Timing, palpate 2’, belly 8’, back 8’, workout 8’, cold shower 10’, neck 1 3’, neck 2 2’, hunchback-pillow 8’, loins 1’, marionette-hang 3’, Achilles 2’, shaking dance 1’ :x: AuTr ', yoga ', breath-hold ’
Fibro-work: night: 15’ 8:50:10’ corrections etc. 40’ = 1h05
Getting the itch to get the symptom reference-list improved, but still managing to control it… just about …

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.

2021-05-25, Tuesday - full of activities, but thankfully full of energy too

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h50, up 4x (25’) :white_check_mark:
Activities: 90%/1 :left_right_arrow: 2h45 (digi-work 0h15, sports 1h15, housework 40’ music production 35’) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 3h50 (cryotherapy & acupressure 2h15, psychotherapy 50’, self 45’) :white_check_mark: (acupressure painful, but helpful)
Effects of GABA+Mg+levodopa+benserazide:
How do I get the pee frequency, thus sleep breaks, bladder pain or/& daytime drowsiness down a bit more again, without losing the effects that are still there? Add Passionflower again? Reducing L-dopa? GABA back up to 1x750mg? So many ways of fine-tuning…
And still don’t know if the (recurring) Achilles heel is due to the L-dopa, as it started exactly then… 6:00 no pee pain, hungry, praps due to eating very late, 7:00 too hungry.
Effects of acupressure: Ear went quicker than ever today, meaning my body generally is fairly OK. Focus on Achilles, associated with it the calves, extremely painful, I even had to break off the right calf when it got/took too long. Afterwards I can now move much more fluidly and I think the Achilles is completely OK now. But the calf-“skin” :cow2: is still burning :fire: a bit. It feels like it should be completely red and inflamed, but there is nothing to see!
Altogether 3h of therapy knackered me so I’m not off to the shops, anyway it’s raining most of the time, 'nuff.

Why did I get some IBSD starting during the acupressure? (At least I remembered to put cream on before going, instead of after.) Looking it up & thinking, the best-before-date of the salad mix I ate before it had expired 4 days before, yesterday was OK, when I opened it, but maybe it’d got some germs on it meanwhile, altho it looked OK, or eating it twice was too much. Oh well, Gastritol and eating now should calm it down. Oops, forgot Gastritol. :white_check_mark:

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:15- 250mg 0:05p 150mg 2:10p 4:00p10’ 6:00p (0 pain), hungry → drink.
7:00 too hungry. 2h15+7h-3x5-10= 9h15-20=8h50, up 4x (25’) Dead tired eyes at first, rest very awake. Again the feeling that sleeping less gives me more energy, but I’m sure it’s the other way round.
Self-treatments
TT 4:1, easy, 40’. Cycling to acupressure & psychotherapy 12+15+10=37. Fibro-work.
housework 40’ music production 35’

Self-treatments: :white_check_mark: AuTr 5’, palpate 2’, belly 4’, back 8’, workout 8’, hunchback hard cushion 10’, cold shower (10’), marionette-hang 2’, loins 1’ :x: Timing, neck 1 ', neck 2 ', yoga ', breath-hold ', Achilles ', shaking dance ’
Fibro-work: 4:05: 5’ 5’ 8:10:30’ 09:00: 1h30 = 2h10 (missed the 1st half of my music production lesson…) 16:40-19:20=2h40, → 4h50.

Therapy:/Development: Today, we concentrated on the problem I’d already mentioned (2021-04-28), of positive tension vs. strain & tautness in my life. Using many examples of my studies, work and even table tennis, I summarized my thoughts on how my life experience seems to be that I have achieved increasing success when I (over)strain myself. If I didn’t do so, I often wasn’t successful, and often enough even if I did I wasn’t, which even led to just-about-successful studies suddenly & surprisingly turning out to make me need to study again, altho I was over 30yo, at least if I wanted to do something with a purpose, “suitable” for me. “Luckily” I ended up in a job in which I could work to become really quite successful and to enjoy it as well, making it my dream job over the years. This increasing success gave me the strength to work on my self-confidence even more. (As success itself usually doesn’t increase self-confidence much…) I even managed to bring that self-confidence to “perfection” in the last years by “inventing” my own kind of mindfulness-Here-&-Now-hack.
In the situation I am in now I can well say ‘I’ve worked enough in my life, I don’t need to go over my limits to do so anymore’. What I’m flippantly saying with that is: I’ve had my share of success. She suggested: Any work I do now in the face of my diseases should not be a strain any more, I should be reaping the benefits. As she mirrored that apparently I am now in the position for it to be possible for me - “to leave it - well - alone / alone well”, without needing it for some success. I confirmed that with some examples of my work which was important to me before fibro, but has now lost almost all its purpose. And a small part of my work allows me to do just that. And if it won’t, then appropriate work will find me, with or without money. (Money is not much of an issue as I don’t need much at all, and so have earned I hope enough pension plus etc. for the rest of my life, despite having started ‘professional’ working late, having had to live off of almost nothing with lots of small jobs while studying, until I was 40yo - for various reasons…)

:timer_clock: : https://www.livingwithfibro.org/t/jaycss-fibro-blog-summary/13606/2: added L-dopa a few days ago and now the esophagus block hack, as well as the latest forum-work…:
:egg: : https://www.livingwithfibro.org/t/fibromyalgia-references-symptoms-triggers-treatments-etc-intertwined/13605: Improved the symptom-list and general structure today (25th), so I’ve taken the “work in progress” out of the title (no problem for the link, thankfully) and changed “intertwined” to “to be intertwined”. (Strangely the thread doesn’t jump to the top, whatever I change. Oh well, it ain’t finished anyway… Ahaaa :fireworks:: I have to edit the last post on a thread for it to be updated…:exclamation: :exploding_head: )

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.

2021-05-26, Wednesday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: =9h20, up 3x (1h10)+1h20=10h40 :white_check_mark: Long nap made the sun shine :sun_behind_small_cloud:
Activities: 60%/2-4 :left_right_arrow: 4h10 (live-work 2h25 digi-work 20’ sports 1h25 shop ?) :x: Quickly exhausted…
Treatment: 90%/1 :left_right_arrow: 1h10 (self) :white_check_mark: (fw 2h40) Cold showering brought me to life again.
A long nap at 16:15 and cold showering at 19:50 (in both cases reminded by my wife) were once again very effective to get from 60%/4 up to 90%/1, at least up to the next exhaustive activity. I’ve been neglecting these 2. Makes me think I need to complement the reference stuff with my own, intertwined, so that I have a list of treatments I can try for each symptom that crops up. We probably all have so much, and different phases, not just flares and not-flares, that it is hard to remember what helps when - thru the pain & brain fog.
After feeling much better due the nap and feeling very tired again an hour later after TT, I got the feeling - the question loomed up again if what I have now is primarily a sleep disorder.

Effects of GABA 250mg+150 + Mg 2x45mg + levodopa 50mg-benserazide 25% :arrow_forward: - candesartan:
Tired and relaxed 15’ after taking it, despite doing 15’ of housework.
Candesartan: at 14:40 RR 117/71 72: :white_check_mark:
19:40 131/69 68 active :white_check_mark:
20:25 130/82 64 passive, but after cold showering :white_check_mark:
20:30 130/87 63 20:45 117/75 66.
My stomach & gut still aren’t OK: :arrow_forward: Gastritol. Can that still be from the expired salad yesterday? I know why I don’t like my wife getting me “convenience salad”, even tho they are convenient… They are also one of the few things I eat that aren’t organic… Just remembered - the (non-organic) mozzarella she’d also bought me tasted like rubber gloves every time I tried it. Maybe I shdntve eaten that either.
"Just" a thought: If GABA is working esp. well on my stiffness & bladder, day & night, but it doesn’t work that long, don’t I need to be taking it at daytime, or at least more, back to 750mg?
Effects of acupressure: The metal vibrating thingy has hurt my calf-skin quite a bit, cream is helping. Sore calves didn’t disturb the sleep, but they have actually bled a bit (on the right inside, on the left outside and inside). No further inkling of Achilles up to now. So definitely worth the pain. Got to learn to stop her in time.

Sleep wakers: Stomach burn :left_right_arrow: clotted nose :left_right_arrow: sore throat: details & 10 ToDos below.

:new: Gum pain: I’m becoming aware that I need to use the thickest interstitial tooth brush that fits after EVERY smallest meal. Slight pain means slight pressure means something’s in there. :white_check_mark:

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:15 GABA 250mg, 21:40 bp OK (138/70 66, fairly active). 21:45-
Inkling of Achilles pain, I hope I misinterpreted that… 0:35w p (0 pain) + 150 GABA (=400mg) 2:05 nose clotted (GABA?), still wind & stomach burn/hungry from the GI-incident (& using minty nose-clearing essential oils isn’t helping) → Gastritol & eating. Not helping. Remember to free my tooth/gum… → 1h35. 1h10 fw. Solo-6 does the trix, as usual. 7:55 :bangbang: dozed till 8:45 → 2h20+8h45-5-1h35-5= 11h05-1h45 =9h20, up 3x (1h10) Sore throat stronger, got it all of the time at the moment → Marigold, need to get a grip on that. Maybe it is making me put too thick blankets on (I wasn’t sweating), which clots up my nose and also makes me throw them to the side while sleeping, which increases the sore throat again. Or maybe staying up to get rid of the hunger and nose clot increases the sore throat.
So:
:arrow_forward: Gargling more with Marigold for the sore throat
:arrow_forward: Warmer feet - 4 pairs of socks are sometimes not enough at daytime, need hot pad/bottle at daytime. (I have thick woolen ones on over the 4 at night.)
:arrow_forward: Put something warmer on when I’m up longer at night? (Didn’t feel cold tho; Hot water bottle?)
:arrow_forward: Put something warmer on in the mornings before getting ready.
:arrow_forward: :new: idea: The sore throat might’ve come from me doing my morning exercises in the mornings (and more?) with my night T-shirt on, with window wide open, room temperature of 16° today - it feels good, very fresh air, but cold, and I may also be sweating a bit doing the workout and just not watching how cold I am. :exclamation:
:arrow_forward: Make sure feet are warm quick again after cold showering.
:arrow_forward: I need to use nose exercises to free my nose again instead of the essential oils which make my stomach burn more, so if it is already burning or tending to that,
:arrow_forward: Less body warmth at night (trousers off or thick Continental quilt right down to my feet), so I don’t heat up too much.
:arrow_forward: The stomach burning probably comes mainly from the expired salad, I spose. But I need to keep an I on the supps/meds too.
:arrow_forward: Eat earlier in the evenings again.
:roll_eyes: How silly things…
Off to work, first too relaxed, then a bit hastily. Cycling there pretty slow, back first fast for 10’, then increasingly slow. 5+8+37=50’
And what can help me now, 14:40, exhausted after (light) work and a bit of slow cycling? I’ll try drinking and eating first, then praps sleep, shower, breath-holding? Can’t do TT or grandchild like this anyway. 16:05 My wife says best go sleep…16:15-17:35=1h20
Good again after. TT 2:4 (incl. very wet table) 35’. Back to 60%/3

Self-treatments: :white_check_mark: Timing, AuTr 10’, palpate 4’, belly 4’, back 6’, workout 4’, cold shower (2x10’) (20’’ warm first), yoga 2’, hunchback hard cushion 20’, shaking dance 1’ :x: neck 1 ', neck 2 ', loins ', marionette-hang ', breath-hold ’
Fibro-work: 21:30: 10’ 2:05: 1h10 (too long?) 8:45: 30’ 9:30: 15’ 14:40: 10’ 17:40: 5’ 19:30: 10’ 20:05:10’ = 2h40
BTW I’m not counting fibro-work (fw) (= reading & writing all this stuff on the web) as self treatment, cos I’m doing more than enough of it. But it is self treatment of course. Often appropriate self-care, sometimes addicted, over the top, cos I’m always in an enthusiastic flow.

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.

2021-05-27, Thursday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 8h10, up 4x (1h)+40’ = 8h50 :white_check_mark:/:x:
Activities: 60%/4 after early work & 90%/1 after the rest :left_right_arrow: 3h25 (live-work 1h30 (early) sports 1h45 shop 10’) :x:/:white_check_mark:
Treatment: 90%/1 :left_right_arrow: 3h42 (acupressure 2h, self 1h06+24+12=1h42) fw: 2h20 :white_check_mark:
Napping 40’ mid-morning after work and acupressure alleviated the pain from getting up early.
Effects of 300mg GABA+ 2x45 Mg + 2x290mg passiflora + 50mg L-dopa levodopa+ 25% benserazide- candesartan:
Whilst the exhaustibility, ache, energy and sleep stints were bad yesterday, the stiffness was still OK, I wasn’t too drowsy, the pee pain & pee frequency are still down, so the GABA still helps on even such a day - not all bad.

Ehm, not sleep disorder: Cluster of sleep disorders… :crazy_face:

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 20:50 300mg GABA & 50mg L-dopa etc., plus 2x290mg passiflora to make sure, despite the long evening nap. Got to get up at 6:20 again… 21:10- hard getting to sleep, dozing, trying AuTr… 22:05 (lbu, p) 20’ 100mg. No GI problems, clotted nose, sore throat a bit. 22:50 6 30’ 0:45 lbu 5:40p -6:20 2h50+6h20-20-30-5-5=9h10-1h**=8h10, up 4x (1h)** 10:20: 40’ = 8h50
TT 3:1 40’ despite wet table; extremely relaxed after acupressure and despite getting up so early. cycling work 30, therapy/TT 10+10+10+5=1h05
cycle 10’ & shop 10’

Self-treatments: *:white_check_mark: Timing, AuTr 20’, palpate 5’, belly 4’, back 7’, workout 8’, neck 1 2’, neck 2 2’, hunchback hard cushion 15’, marionette-hang 2’, shaking dance 1’ :x: cold shower ‘, yoga ‘, loins ‘, breath-hold ‘, Achilles ‘, *
Fibro-work: 22:10: 15’ 9h50: 25’ 11:00: 5’ 11:25: 60’ 18:50: 30’ 19:40: 5’ = 2h20
Self-treatments sore throat/stomach burn: :white_check_mark:: Marigold 6x, Echinacea 3x, Umckaloabao 3x, no minty oils so no stomach burn, hot water bottle 1h, warm out of bed, warm mornings, warm exercising, 3rd scarf (nose exercises if nec) :x:: warm feet after cold shower, trousers off at night, eat earlier again, * The hot water bottle on my feet gets the prize :trophy: today.
Self-treatments gum/tooth: :white_check_mark: 3x interstitial instantly, plus to go
Self-treatments thumbnail: 2x
:white_check_mark:
I think I’ll give myself 1’ (at least) of “credit” for each time I do one of these self-treatments, hot water bottle 3’, that’d be 24’ added on above. Seems fair, altho of course the amount of things I’m doing is pretty over the top. But at least I’m visualizing it, making myself aware of it. And I’m not overworrying, as all of this leads to lots of progress.
Ah, just remembered I’ve also measured my blood pressure about 4x today, that’s another 4x3’ = 12’.

Now I’m getting all these :100:s of self-treatments organized better, but my stomach is paining like heck, after having eaten a smaller amount of brown lentils at midday. Gastritol, Gastricumeel, hot water bottle… nothing helping much… Palpating, easy movement (quick cycle/shop), 2x fennel / aniseed / caraway tea… ah, that gets the :trophy: too, for the stomach.

Why?: Less & without the liquid

I can tolerate beans of all kinds nowadays - baked beans, green, yellow, soy…
I think I didn’t drain the lentils tho, I used some of their water for my rice. And maybe a few spoonfuls more than the last day, praps 5. “canned lentils … are high in sodium. The salty brine in canned legumes is often the culprit of gas complaints.” (How to Reduce Gas from Eating Lentils | Livestrong.com)
Funnily there is much too much on this list of supposedly 10 best foods for IBS…: The 10 Best Foods for IBS Symptoms

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.

2021-05-28, Friday

FEELING Well % / Pain 0-7 :left_right_arrow: DOING
Sleep: 90%/1 :left_right_arrow: 9h, up 4x 1h05 :white_check_mark:
Activities: 90%/1 :left_right_arrow: 1h50 (sports 1h20 TT 5:3, carrying/stowing away a few heavy things 20-30’) :white_check_mark:
Treatment: 90%/1 :left_right_arrow: 2h20 (self) :white_check_mark: (fw 1h30)
Effects of 300mg GABA+ 2x45 Mg+ 50mg levodopa+ 25% benserazide + 2x290mg passiflora, minus candesartan: Pretty good again, despite recovering from getting up at 6:20 yesterday… I think I prefer it with the passiflora. This morning I was pretty awake first, but then my eyes & head “closed in” again for half an hour, despite blinds & windows being open & doing exercises…
400ml tea in the evening: No additional peeing, night or day, so the GABA has increased my general water tolerance as well! :white_check_mark:
RR & pulse was on avg. 121/70 60 this morning, slow pulse sometimes, but definitely nothing too high, despite leaving the candesartan off.

RR 107-137 / 54-82 & pulse 47-70

23:30: 123/75 57. 0:10: 114/71 57. 2:50: 118/66 52 :white_check_mark: 8:05: 124/82 48, 8:07: 119/66 47 :bangbang: 8:35: 133/74 58 after back exercises 8:55 122/70 56 after workout. 10:00 137/73 68 (active) 10:05 136/77 70, 10:34 119/69 66 (active) 11:08 110/54 64, 11:10 130/73 67, 11:13 119/61 62 (phone) 11:15 107/62 62 (arm lying above heart) 11:16 117/71 63 (missed beat), 11:19 122/73 64 11:20 116/77 62 11:21 119/71 62 headache most of the time, not just when the pulse was slow.
19:30 137/86 68 (Ache half an hour after physical exertion)

Interesting in the evening 17:00-19:00 after carrying a few heavy things, which no one else could, other people would carry together, feeling really strong, no pain, no weakness, no panting despite wearing a thick mask. Then suddenly getting tired & exhausted half an hour later… My wife saw me from 20 yards a way and called: Oh - you need to go home now. That’s why I call it quick exhaustibility, very different to the general “fatigue” & weakness most of us have.
After a short cold shower most of the pain/Ache is gone, I feel refreshed, but dead tired, eyes half closed, everything warm, but heavy, dying to lie down in bed, not do much at all anymore, nothing is important any more, just writing a bit here, bit of music, bit of chat, for an hour… gotta throw in the supps+med soon anyway. Altho as usual I have the feeling it’s not nec. But after the 1st sleep phase of 1.5-2h I would like always feel so awake that I always need the chemicals/hormones to “hold” me down, i.e. get me heavy to be able go to bed again quickly… :roll_eyes:
Also interesting: this overexertion flare doesn’t annul the GABA-effects - this heaviness and sluggishness is not the tendon-stiffness I had before GABA etc.

Feeling/Action-details

(Well in % / Pain incl. Gut 0-10) :left_right_arrow: (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 21:55- 22:55 23:20w 6 50’ 5:10 7:00 -8:00 2h05+8h-5-50-5-5=10h05-1h05=9h, up 4x 1h05
Taut stomach again at night, after … Gastritol… → palpate. OK. 5:10 stomach burn → soy drink, Gastricumeel, not Gastritol. Clot right: trousers off, hwb, no: heating on :trophy: 7:10 soy drink & gastricumeel… 8:00 seems to have helped.

Self-treatments: :white_check_mark:: Timing, AuTr 10’, palpate 2’, belly 5’, back 8’, workout 8’, hunchback hard cushion (10’), shaking dance 1’ sore throat 6’+6’: HOT WATER BOTTLE 2x3’ → :trophy: (not yet gone tho), clotted nose 6’: HEATING ON 2x1’ → :trophy:, gum/tooth: 7x1’, thumbnail 12x1’, stomach pain 3x2’: fennel tea 3’ :trophy:, blood pressure 16x2’, loins 2’, cold shower (10’), :x:: neck 1 ', neck 2 ', yoga ', marionette-hang ', breath-hold '. = 2h20

Fibro-work: 21:35: 15’ 22:55: 5’ 7:05: 15’ 13:15: 5’ 16:20:40’ 21:50 10’ = 1h30

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.

Hey JayCS! Guess what??? I went on this website and read “ JayCS Fibro Fog”!!! Ah!!! Not BLOG! I definitely have Fibro Blog right now. I mean Fibro Frog! Ah! Fibro Fog!!! :rofl::joy::sweat_smile:

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