Sleep details: praps too late, hungry from +10mg GABA
Mg & Passiflora & Gastritol & psyllium at meal 20:20, GABA 700mg 21:50 +10mg 2:30:.
22:43 10’ FCS p0 teeth th drink fw2’
1:35 3’ p0 th drink fw1’ wart
2:32 8’ FCS p1 th drink fw2’ wart +10mg GABA.
4:30 28’ Stomach burn, p2 th drink fw1’ Gastricumeel . 6
6:31 3’ Stomach burn, p1 th fw1’ Gastritol drink
7:58 3’ 9’ bowel fw2’ p1 th
Sum: 2h07+8h28-(10+3+8+28+3+3+7=)62’= 10h35-62’=9h33 + up 6x (1h02) + dozing ?2h.
(Feeling well in %, pain out of 7)
Mon. 21:35: 10’ Breaking wood for trashing, instead of bed.60%/3. Night 80%/1.
After music 2h30 & after & therapy 1h 80%/1. Cycling fast 35’. ()
After acupressure 2h45 (relaxed) & TT 1h30 (7:3, easy), shop 20’ 90%/1.
Acupressure 2h Tues & Thurs:
After the acupressure I had slight problems getting on my bike and in the evening wasn’t able to put on socks standing… She used her vibrating metal thingy today mainly…
She recommended: Palpate sternum if esophagus blocks. Leg down out of bed as 2nd loin stretch exercise.
2x45mg Mg, 2x290mg passiflora, 650mg GABA, +10mg 2:30:
but 10mg didn’t help sleep, increased hot flush & slight GI reaction in esophagus.
Physio-type self-treatments: 1h05, fibro-work 30'
Timing, AuTr 10’, hunchback-hard-cushion 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, gums 2x30’’, thumbnails 12x30’’, marionette-hang 5’, neck 1+ 3’, = 66’…
neck 2 1’, workout 7’, twist-stretch ‘, yoga ‘, loins 1’, loins 2 1’, V ‘, breath-hold 11’, shaking dance 1’, RR x2’
Fibro-work: Night: 5’ 8:28: 5’ 18:30: 20’ = 30’
GI: Hungry from +10mg GABA sublingually
Stiffness: GABA has stopped most stiffness except a bit night/mornings, i.e. “normal fibro”…
Therapy: Talking loudly for almost 2h at work is an increase by 100% my therapist reminded me… It’d be interesting to see how I feel if cd dare to talk without a mask. Why do I keep contact with my mum?
#20 To keep my sleep breaks low I need to go to bed earlier…
#14 Yesterday someone at work who hadn’t seen me for ages waved long & nicely from afar.
Abbreviations & explanations
Entries start with night meds & sleep, before activities & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = 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. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
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.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again, but I’m still sort of on meds, candesartan 16mg, instead of 8mg plus lercanidipine, cos I saw that c. has less side effects.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins