JayCS’s Fibro Blog

2021-08-14, Saturday (v4 19:00) - 3rd time short sleep: Well & alert, but TT :ping_pong: imprecise & a bit tiring, long nap, so theanine 400 :arrow_lower_right: 300.

Triggers & resulting Symptoms

SLEEP: 6h42, plus up 3x (25') ↔️ Feeling 90% well, Ache 1 of 7 ✅ ISN'T THAT TOO SHORT?? Very tired at 14:30 →1h15 nap → "8h", still tired 17:30

1+2x2 Mg & 2x Passiflora & Ω3 before/at meal 20:20,
600mg GABA & 400 theanine 21:40.
600 GABA & 500 glutamine at 1:40.
FCS#1 p1 22:30- no ear plugs!
1:39 4’ 90%/1, p1 FullStiffness30’’, sore throat → Marigold, 600 GABA 500 glutamine. Dry mouth → gel & lips (bit ‘overdosed’) +16’ doze → wide awake, so:
2:01 8’ FCS#2, hungry (gel?) → drink
4:39 13’ pseud6
-6:07 GI: C.
Sum: 1h30+6h07-(4+8+13=)25’= 7h07-25’=6h42, plus up 3x (25’).
At 14:00 suddenly very tired, enough to try a nap in which I really conked out/off 3 or 4x, but did wake up again…
15:00-16:15 1h15.

ACTIVITIES➔ACHE: TT strainless, but fairly imprecise ➔ ?90%✅/3❌ - that's the downside now. Nap ➔ 80%/2, 18:00 <"1h" slow cycling ➔ 80%/3, my wife sez I look a bit green in the face, so best rest.

Cycling 1+1+40’… =42’ slow.

ACTIONS➔PAINS: GI ✅ (silght problem at 17:00 probably due to goat milk ?off) & bladder 0-1 ✅ Insect bites are getting on my nerves again now it's got hot for a bit ✅/❌" → piezo electric"

Lying, standing, sitting, Talking:

Treatments

SELF-PHYSIO: 52', ✅, fibro-work 7h

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 8’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, yoga 2’, loins 6’, .
:x: workout 7’, twist-stretch 2’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 0+4h15 13:30-14:00 +1 +1?

THERAPIES: Acupressure effect on back still good ✅. (Tiring) gym workout last Thurs on right loin is losing effect.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: 3rd time in a row of little sleep "✅, BUT TT imprecise & deep sleep nap nec ❌", so theanine ↘. GI ✅, but taking too many risks, watch out 🧐

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
600mg GABA & 400mg theanine
600mg GABA & 500mg L-glutamine
theanine reminder: slightly decreasing more (300 on Aug 4th seemed better, so going back :arrow_lower_right:300 on 15th), alertness, energy, relaxation without drowsiness, 100-600mg, no sfx known!, however it increases dopamine, what it does to serotonin isn’t clear.

Development

Lessons in self-care #57 Lay down for nap as soon as I realized it necessary.
Reasons to be cheerful #57 Clear idea of how to change supps next.

Lowlights week 1st to 8th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Highlights this week - Aug 8th to 14th - back to a fairly good balance

Symbol & emoji of the week: :white_check_mark: :relieved:

  1. Self-discipline: Instead of procrastinating breakfasting, I now just do it first thing when I’m hungry. :upside_down_face:
  2. Supps: Back on track. :smiley:
  3. Balancing serotonin & dopamine is the challenge; amounts, times & selectivity tough. :face_with_monocle:
  4. 600+600 GABA is OK :white_check_mark:, incl. bp/pulse. Less compulsive fw, more housework. :smiley:
  5. Theanine to 400mg took sleep length down. Back to 300mg is OK, but not lower now. :face_with_monocle:
  6. Glutamine at 2:00 helps. But next down a bit, then up with glycinate. +Taurine. :face_with_monocle:
  7. drjockers recommends what I’m doing, but his doses are strange, so I wrote… :face_with_monocle:
  8. Bladder pain has been as good as before the GABA overdose. :smiley:
  9. Activities & actions were pretty good. :smiley:
  10. Back mobilization was good, neck & back group gently was good, but slightly too much. :smiley:
  11. The linseed oil I’d started using was off, came across a caveat on the web. :skull_and_crossbones: :woozy_face:
  12. My docs’ “Mediterranean” diet is actually ‘Nordic’: canola oil, joghurt, skyr… :hushed:
  13. Symptoms: GI (0-1) :white_check_mark:, bladder (0-1) :white_check_mark:, jaw :white_check_mark:, energy great :white_check_mark:. Exhaustion isn’t.:x: :smiley:
  14. Yoga Nidra videos help substitute sleep, sometimes intenser than AuTr. :white_check_mark:
  15. Reacting flexibly & quickly to cold & hot flashes is helping. :smiley:
  16. Stiffness: watching, counting how long (30’’-1’), pain if I don’t wait (5), if I do (1-2?). :face_with_monocle:
  17. Right loin returned, so need to :arrow_right: go to gym again. :white_check_mark:
  18. Got pee frequency down at night by more drink discipline & dry mouth gel/lipstick. :smiley:
  19. Adding a 2nd (30’’) cold shower to the 1st before sleep at night improves sleep. Cream OK too. :smiley:
  20. Sometimes lying too long seems a problem, sometimes not. :face_with_monocle:
  21. Sleep techniques are getting clearer: positions, sequences, hacks. :smiley:
  22. Sitting on bar stool better: I’ll try to do it similar everywhere, esp. work! :white_check_mark:
  23. Researching amino acids deeper as well as interesting deep & lengthy forum work this week. :face_with_monocle:

2021-08-15, Sunday - bit rough, despite energy

Triggers & resulting Symptoms

SLEEP: 9h, up 4x (1h47), -50' doze/AuTr/YN = 8h10 ↔️ Feeling 80% well, Ache 2 of 7 ❌/✅, but TT helped recuperate

1+2x2 Mg & 2x Passiflora & Ω3 at meal 19:50,
600mg GABA & 300 theanine at 23:20.
600 GABA & 500 Glutamine at 1:40
FCS#1 23:25-
1:37 25’ p1 90%/1 Stiffness only causing pain if not moving slowly. fw10’. 2nd dose.
3:46 30’ (sort of awake, hot flash) → p0 FCS#2 90%/1
4:16-4:40 21’ dozing. dry mouth gel. 90%/1
4:40 6 46’ -5:25 90%/1
5:25-
7:50 6’ dry mouth/cough p0 drink 12’ Yoga Nidra -8:08 doze 8:17 Nidra 8’ 90%/1 - obviously helped…:
-10:11 90%/1 (but tired)
Sum: 35h+10h11-(25+30+46+6)1h47= 10h46-1h47=9h, plus up 4x (1h47), minus (21+12+9+8=)50’ doze/AuTr/YN = 8h10
fw: 10+5=15

ACTIVITIES➔ACHE: cycling/TT effortless ➔ 90%/2 ✅, apart from sore right eyebrow, AuTr➔ 90%/1 ✅, 40' yardwork ➔ 80%/3 ✅, yeah, that's fine. Rest: 90%/2, but cycling slowly while 2 others walk ➔ 80%/3 ❌ - not fine. Rest ➔ 80%/3 ❌ 6pm service ➔ 80%/3 ❌

Cycling 5+5… =’

ACTIONS➔PAINS: GI: ✅ Bladder: ✅ Stiffness after one position: only causes pain if I don't move very slowly. Moving fast doesn't accelerate the process, just hurts a lot (5)

Lying, standing, sitting, Talking: Stiffness.

Treatments

SELF-PHYSIO: 69' ✅, fibro-work 5h15

:white_check_mark: Timing, AuTr 30’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 2’, back 6’, .
:x: workout 7’, twist-stretch 2’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 15’ + 1h + 13:30-15:00 1h30 30’ 30’ 1h30

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: ↘theanine may have allowed longer sleep & preciser TT ✅, but sleep breaks/alertness were still too much. GI ✅

(?:arrow_upper_right: :arrow_lower_right:)
2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
19:50 600mg GABA & 300mg theanine
23:20 600mg GABA & 500mg L-glutamine

Development

Lessons in self-care #58 Made sure I didn’t do too much, only did what I needed.
Reasons to be cheerful #58 Just simply a good day today, despite a lot of Ache.

Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-16, Monday - sleep from 4 to 10 & 15-16 :face_with_monocle:

Triggers & resulting Symptoms

SLEEP: 6h15 (3:40-9:55!!), up 1x (3'), plus 1h doze = 7h15 ↔️ Feeling 80% well, Ache 1/2 of 7 ✅, bit shaky... Wondering if this (similar to late TT) means that not going to bed when I'm really tired will disturb the whole biorhythm, the extent of which is strange, but then... What happened was I'd fwed too much, then cold shower, then tired-blunderlingly put the guinea pigs back into their cage, that hyped me, apparently too much... + nap55' = 8h10 80%/2 (✅)

1+2x2 Mg & 2x Passiflora & Ω3 at meal 20:20,
600mg GABA & !!200 theanine at 22:30.
600 GABA & 500 Glutamine at 0:45
FCS#1 p1 22:45- doze, praps due to having put the guinea pigs in after the FCS… -23:30 90%/1 Nidra 15’ 23:45 fw1h
0:45 90%/1 p1 fw1h -2:00 6
Wondering if not going to sleep in time is the problem, big time. Catching the sleep wave and then being able to surf/sleep on it all night.
2:25-3:40 fw1h15
3:40-7:32 3’ p1 teeth sleep - how quaint!
7:35-9:55 fairly deep sleep or at least deep dozing.
Sum: 3h52+2h20-(3=)3’= 6h18-3’=6h15, up 1x (3’), plus 45’+15’+=1h doze = 7h15
AuTr 15’+15’=30’, fw1h+1h+1h15=3h15
nap 15:45-16:40

ACTIVITIES➔ACHE: TT/cycling/shop ➔ 60%/4 ❌❌ TT easy tho! ✅ Rest & FCS! ✅ 80%/2, mainly just tired, nap 80%/2 (✅), grandchild 70%/3-4 (altho indoors, but taxing just cos long, 5h)

Cycling 5+5… =10’

ACTIONS➔PAINS: Lying: neck painful at night. Contact with floor painful at day. ❌ Sitting: OK. GI: ✅, but oesophagus block yesterday and today, alleviated by tapping up & down sternum ✅, Bladder: 0-1 ✅, Talking: not too much. Standing: Interesting that I hardly ever stand straight at the mo, in the service yesterday I moved a lot, for fw I twist-sit

Stiffness after holding a posture:

Treatments

SELF-PHYSIO: 78' ✅, fibro-work 6h15

:white_check_mark: AuTr 30’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 2’, twist-stretch 4’, loins 1’, . (BTW I did 15’ twist-stretching yesterday evening.)
:x: Timing, workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 2 1’, V ‘, yoga ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

*Fibro-work: Night: 3h15 + ?1h 11:30-12:30, 13:45-14:45, *

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: Was it going down with the theanine that smashed my night? ❌ doubt it. GI good ✅

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
600mg GABA & 400mg theanine
600mg GABA & 500mg L-glutamine

Development

Lessons in self-care #59 Bed earlier! :sleeping_bed:
Reasons to be cheerful #59 Fun with grandchild, despite Ache & length.

Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-17, Tuesday - still need more sleep

Triggers & resulting Symptoms

SLEEP:7h04, up 4x (26') & creative (53'), plus doze/AuTr 21' = 7h25 ↔️ Feeling 90% well, Ache 1 of 7 ✅

1+2x2 Mg & 2x Passiflora & Ω3 at meal 20:20,
600mg GABA & 300 theanine at 21:50.
600 GABA & 500 Glutamine at ?1:00
FCS#1 90%/1 22:10-
0:13 10’ 90%/1 Gastritol (wormwood influences GABA-receptors! increases seizures) fw7’ GABA 600 + glutamine 500.
1:52 58’ fw53’ p1 90%/1 - interesting how perfectly and quickly I can solve creative tasks in the middle of the night. p0.
2:50 AuTr21’.
3:11 FCS#2 9’ -3:20 p1 st2 90%/1 fw1’
5:09 3’ p1 st1 90%/1
-7:10 4’ p1 st1 90%/1 fw1’
7:14 -7:31 doze 16’ st1 90%/1
Sum: 1h50+1h52+3h54-(10+5+9+3+4=)31’= 7h35-31’=7h04, up 4x (26’) & creative (53’), plus 21’ doze/AuTr 21 = 7h25.
AuTr21+15=35, fw 53+2=55.

ACTIVITIES➔ACHE: TT easy, but Ache ➔ 80%/3 ❌, rest & acupressure ➔ 90%/1 ✅, 80' meeting friends with 10' break 80%/3 ❌

Cycling 5+5… =’

ACTIONS➔PAINS: Lying: bad last evening, but good at night. ✅ GI: Slight heartburn (rice drink?). Bladder: p0-1. ✅ Stiffness after holding a posture: st4 ✅ Talking/Standing/Sitting: fun ✅, but Achey.

Treatments

SELF-PHYSIO: 89' ✅, fibro-work 2h

:white_check_mark: Timing, AuTr 35’, hunchback-pillow 20’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, twist-stretch 2’, loins 1’, .
:x: workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, yoga ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 55’ + 11:20-12:15

THERAPIES: Acupressure 2h30 neck, clavicle, shoulders. ✅, but still Achey again soon.

Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: Theanine at 200 a 2nd time is OK, but still unsure: stiffness & Ache due to shorter sleep is summing up again. ✅, GI (slight heartburn) ✅ (?↗ ↘)

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
600mg GABA & 400mg theanine
600mg GABA & 500mg L-glutamine

Development

Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-18, Wednesday

  • My GI-herbs contain GABA-decreasing thujone in the wormwood - find another alternative for heartburn? ➔ :new: category “herbs”.
  • Complying with tiredness seemed better, as suspected.
  • But a fuzzy sleepiness as so often with meds & supps is NOT normal, felt more normal the days before, so was that the theanine (for alertness) or the glutamine (reduced last)? (or later & less sleep…)
  • I know I shd be changing supps slower, but I’m just too impatient & also have the feeling that’s OK for me.
  • Developing the system & treatment tracking, putting all alternatives in the “details” for a quicker overview.
  • Developing the “Treatment - Up next” category by separating supps, herbs, meds, exercise & meridian treatments.

Triggers & resulting Symptoms

SLEEP: 9h18, plus up 6x (1h24), +30-45' =0 doze ↔️ Feeling 90% well, Ache 2 of 7 ✅ body burning a bit sleepily, so more wakers, theanine later??

1+2x2 Mg & 2x Passiflora & Ω3 at meal 20:20
600mg GABA & 200 theanine at 21:30.
600 GABA & 400 Glutamine at ?1:00
21:40- 30’ doze 22:08
22:08 8’ FCS#1 90%/1 22:16 st3
22:16 90%/1 st1 p1
0:29 5’ 90%/1 st1 p0 400mg glutamine+500mg GABA
1:13 2’ drink Gastritol (incl. wormwood…) 90%1
2:37 37’ p0 drink Gastricumeel hot flush → FCS#2, p0 8’ -3:14 90%1
3:14-3:59 45’ doze (10’ AuTr)
3:59- fw 17’. Is it the thujone in the wormwood in Gastritol preventing the GABA from working and leading to seizures? Gastritol helps for light GI issues: Thieme E-Journals - Zeitschrift für Phytotherapie / Abstract
4:16 20’ 6 4:36 fw10’ 80%/2
7:45 3’ p0 deep dozing, count that as sleep.

  • 8:58 80%/2
    Sum: 1h44+8h58-(5+2+37+17+20+3=)84’= 10h42-1h24=9h18, plus up 6x (1h24), +30-45’ =0 doze, fw 17+10=27
ACTIVITIES➔ ACHE: TT ➔ 80%/3 ✅ Rest & searching for holiday flats & a walk, despite pains: ➔ 90%/1

Ache = also Exhaustion/Tired
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: ✅ GI: heartburn (& bowel discomfort) may be due to lots of wholemeal rice, 3 days in a row, however mainly at midday, 2''x2'' wholemeal cake, 2''x2'' small piece of pizza... Or the esophagus blocks around Monday. ❌ Lying: neck ❌. cold/hot: more hot, despite cold showers and colder weather. ✅ Walk ➔ Elbows, right knee ❌, but quickly OK afterwards ✅; feet ✅, Sit: ✅, Bladder ✅, GI better.

Lie ➔ Neck, thighs, itch
Stand ➔ Legs, back
Sit ➔ Backside, lower back
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Bladder frequency, bladder pain
Pose ➔ stiffness: Time 0-60’’, pain amount if faster.
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short.
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe the symptom, just plain yucky.

Treatments

SELF-PHYSIO: 65' ✅, fibro-work ?3h

:white_check_mark: Timing, AuTr 20’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, twist-stretch 2’, neck 1+ 2’, .
:x: workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 27’ + ?2h30

"THERAPIES:" Acupressure: Neck hurting & stiff again, after it was more flexible for a few hours after the very long treatment yesterday. ❌. Therapy: We agreed I need to recognize & describe more clearly what I need, especially to my wife now regarding holidays next week: As I can't tolerate wind, it's no to islands & ferries, or else I'll have to stay indoors. But also to my acupressurist etc. I've been very clear to my friends, which was great. ✅

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

HERBS: ↘down with Gastritol as soon as I've installed/ordered alternatives

Heartburn
Gastritol: might be interfering with GABA, so get alternatives, see “Next”.
Gastricumeel (herbal, but in homeopathic doses)
Psyllium for diarrhea, gut, but praps also heartburn.
Perenterol for diarrhea etc.
Omega 3 for heartburn, but not too much.

SUPPS: ↘400 glutamine ✅, GI heartburn (watching Gastritol closely now) ✅ (?↗ ↘)

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
600mg GABA & 400mg theanine
600mg GABA & :arrow_lower_right:400mg L-glutamine

UP NEXT: Keep theanine at 200 (600+200, 600+400) surf on evening tiredness = go to bed then = earlier; and then praps back up, keep glutamine down to 400 or even 300, change GABA? increase glycinate? increase passiflora? Taurine's come (but: selective areas!? ⟹hard to judge), So praps +1 passiflora or +1 glycinate FIRST, after adjusting the theanine just to see what that does. 3rd tryptophan trial? 2nd levodopa trial? SAMe didn't come as ordered, Ribose, NAC or serrapeptase harder to get at the moment

SUPPS
https://www.everywomanover29.com/blog/5-htp-tryptophan/ Increase each week…
DrJockers Aug 15th: 91 comments, 92 wd be mine…
theanine: slightly decreasing more (300 on Aug 4th seemed better), alertness, energy, relaxation without drowsiness, 100-600mg, no sfx known!, however it increases dopamine, what it does to serotonin isn’t clear.
Taurin highly selective effect: Effect of intraventricular administration of glutaurine on norepinephrine, dopamine and serotonin turnover in different brain regions in rats - PubMed
Taurine Regulation of Neuroendocrine Function - PubMed influences many things!
Taurine, energy drinks, and neuroendocrine effects - PubMed energy drinks - thoughts.
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis - PubMed single dose 1-6g helps endurance.
Balancing? by increasing dopamine (glutamine, SAMe) in the morning and low protein meal at night? How to Balance Dopamine and Serotonin Levels | Healthfully
taurine: increased sleep in flies.
Taurine increased serotonin & glutamine in rats
Taurine is Involved in Energy Metabolism in Muscles, Adipose Tissue, and the Liver - PubMed taurine involved in energy metabolism.
(I am on 5-HTP for anxiety and I am wondering about trying tryptophan instead - everywomanover29)
SAMe: 400-800mg in the mornings, as stimulating, not much research SAM-e for Fibromyalgia and Chronic Fatigue Syndrome
serrapeptase: ordering when the price is down & adding
tryptophan: repeating in VERY low dose (GI; dead tired; encapsulating like theanine),
D-Ribose (muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence):
NAC: N-acetylcysteine (NAC) as I wrote here (better liposomal) as glutamate antagonist and to help sleep is mentioned on the last link (CFS/ME, with fibromites there too) suggest 1800 or 2400 mg, whilst more causes - again - diarrhea. The last person on that page also says “I elevated my glutamate / GABA levels with excess taurine” and very importantly “Once elevated Glutamate seems to be slow to rebalance” - got to watch that!
Glycine: Glycine is supposed to help the GABA cross the blood brain barrier. Dennis. But do I need that? Got it in the magnesium glycinate anyway, see above: Glycine works like GABA, as inhibitory neurotransmitter, helps normalize sleep patterns like glutamine & theanine, to relax and calm. This is in the added new magnesium form, that fits.
Keeping selene
zinc again as in the middle?
Vitamin B12 again too?
Doing now: theanine - BTW theanine is partly for DOPAMINE (“opposite” of serotonin, but not sure what it does to serotonin), like glutamine, levodopa, as well as taurine, tyrosine, SAMe and Mucuna pruriens!
Acetyl L-Carnitine (ALC)?
Lots of new great GABA info here: Here it blames the gut microbiome for too little GABA. Might get into only certain parts of the brain.
Anxiety, Stress, Depression - A Supplement Approach — Sanford H Levy MD, FACP, ABIHM
HERBS: Bentonite. Medicinal clay. Mumijo: Quality: 200 mg Fulvosäuren und ca. 40 bis 50 mg Huminsäuren pro 400 mg Mumijo
Schüssler 2, 4, & 7 (but they take 3-6 months sez my acupressurist.
EXERCISE A bit more Yoga Nidra on youtube
MERIDIAN real Chinese-trained acupuncture? Pardon Our Interruption
Fibromyalgia doc 200km from here?
MEDS:
levodopa: repeat 50mg (100mg seemed to increase LBU),
Ezetimibe+atorvastatin if blood fats don’t stay down - praps just ezetimibe first?
MEMO from here: I’ve got 60mg of Mg in the roseroot already, that’s about 240mg together with the malate & glycinate,.
DONE, several times, no repeat: Melatonin, 10% CBD oil, 5-HTP, once 2 days, no repeat: ashwagandha.

Development

:new: Dividing up things like talking, walking & cycling as activity Ache AND action Pains.
:new: Also to list all regular things I want to watch under details which I often have. Simplifies.
:new: Category “Herbs”. (Due to wormwood, see below.)
So also :new: subcategories supps, herbs, meds etc. under “Up next”. (Wormwood.)
I didn’t see the necessity for this much detail.
Also of interest for generally developing a more detailed symptom tracking protocol for others - like you? :wink:

Lessons in self-care #60 Learn to say what I feel… should be so easy…
Reasons to be cheerful #60 Being clear is tough, but fun.

GABA vs. Wormwood/Thuja
The GABA-decreasing thujone in the wormwood is named after thuja (‘Lebensbaum’). This was something my retired GP had prescribed for me in a single high homeopathic potency, years ago. Wdnt it be funny :upside_down_face: if homeopathy really worked and this thuja had caused my GABA to decrease… However according to homeopathic lore it actually shdve done the opposite, i.e. by ‘poisoning’ stimulate my body to increase GABA, so was right… How strange these connections are. For some praps irritating, for me an interesting challenge.

Highlights week 8th to 15th.
blog summary,
references.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-19, Thursday - 2 very long sleep breaks… hmm… & ‘hangover’ all day.

Always gotta remember that I’m deliberately not bridging sleep with AuTr etc., to see what the supps manage. :smirk_cat:
Do cold showers improve getting to sleep by reducing the “feverishness” (praps that’s sort of cortisol, I seem to remember my sleep lab psychiatrist saying, have to ask him that…)

Triggers & resulting Symptoms

SLEEP: 8h47-18'=8h29, up 5x (4h23)↔️ Feeling 80% well, Ache 2 of 7 ✅

1+2x2 Mg & 2x Passiflora & Ω3 at meal 21:00, Feverish tired at 21:00, quiiiiick!
Is that the reason for needing to cold shower to get to sleep, incl. hot flushes at night.
600mg GABA at 21:20
600 GABA & 400 Glutamine & 200 theanine at 23:55
FCS#1 21:41-
22:53 5’ 90%/1 p1 drink2 fw2’
23:37 3’ 90%/1 p0 drink2 fw1’ LBU → twist-stretch
23:53 10’ fw4’ FCS#2+600 GABA +400 glutamine+200 theanine
1:30 2h25 90%/3 LBU + heartburn, p0 drink+Gastritol teeth fw1h40 music. 6 -3:55
5:52 1h40 p0 nose, cold, wanted → top, but -7:39 fw & music *%&$
7:39 this stint felt like dozing, but it was heavy dozing & good sleep, so counting it full
80%/2? p0 th drink Gastritol fw1’ FCS#2? *
-10:38 Breakfast while blogging, before exercising.
Sum: 2h19+1h30+1h57+3h-(5+3+10+2h25+1h40=)18’+4h05= 8h47-18’=8h29, up 5x (4h23), 0 doze = h
fw1h40+1h30

ACTIVITIES➔ACHE: 2x1h talks ➔ 70%/2 ✅ rest, then TT easy 80%/2 ✅

Ache = also Exhaustion/Tired
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Cake (2''x2'' wholemeal) ➔ heartburn ❌/✅, Lie: LBU, some neck ❌, everything else quite OK ✅. Not letting slight tension become jaw pain (FAT) ✅ Big white beans: wind, but only slght, & for 30' (❌/✅) (as opposed to green, small white, red etc.)

:x::white_check_mark:
Lie ➔ LBU, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 87'... ✅, fibro-work 4h10.... Due to Yoga Nidra my autogenic training (AuTr) relaxation has got quick as a flash with legs and jaw relaxed at the same time, so everything else as well, using the image of me floating in a liquid space with arms afront, also in everyday situations, sort of FAT = Fast/Flash Autogenic Training. Which reminds me of the term nano (or "pico") yoga for quick stints.

:white_check_mark: Timing, AuTr 4x5=20’, hunchback-pillow 4x5’=20’, cold shower 2x(10’), twist-stretch 10’, cream 2’ palpate 1’, belly 3’, back 7’, yoga 2’, loins 2’.
Up x AuTr 5’, hunchback 5’, fw 1’, LBU twist-stretch x2-5’, neck x1’, elbows → arnica cream, itch → cream, cold/hot/stuffy → FCS#2.
:x: workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 1h40+1h30 + 11:05 1h, 15:20-

THERAPIES: The acupressure Tuesday definitely did nothing for better sleep... Therapy has spawned clarity about everything.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

HERBS: ↘Gastritol, best alternative: Chew almonds to mush!

Heartburn: Chew almonds to mush (ZdG, or potato)
Gastritol: might be interfering with GABA, so get alternatives, see “Next”.
Gastricumeel (herbal, but in homeopathic doses)
Psyllium for diarrhea (heartburn probably only if too little acid)
Perenterol for diarrhea etc.
Omega 3 for heartburn, but not too much.
Elbows etc.: Arnica cream
Itchy Skin: good cream.

SUPPS: ✅, GI ✅ (?↗ ↘)

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
600mg GABA & 400mg theanine
600mg GABA & 500mg L-glutamine

Development

Lessons in self-care #61 Do I need to learn to describe the supp hangovers better?
Lessons in self-care #62 If the supps aren’t reliable for sleep, better new ones rather than balancing!
Reasons to be cheerful #61 Always playing TT relaxed now.

Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-20, Friday - taurine adrenalizes me

A) taurine #1…wow, 4h40, no nap.

I don’t need no sleep no more: 4h40. Jumpin around my wife just said “on amphe”, “over the line”, “hyper”. So it’s use in energy drinks is supported by my body, whilst research claims rather the opposite (depending)… My hands are dry & tingly tho… that means I’m dead tired but in cortisol overdrive… Started a workout, but the itchy eyes are telling me to rest as much as I can instead. 17:00 and still adrenalized after a good acupressure back mobilization treatment, because of B) and the past weeks.

B) LBU at night from hunchback pillow self-treatment!

LBU is a big & silly one! Big: My ‘lower back unrest’ is why my sleep psychiatrist thought I may have subliminal RLS and asked me to try levodopa, which seemed to backfire on the LBU. Silly: If just lying on my back more is what exacerbates it, why haven’t I realized that before…

Triggers & resulting Symptoms

SLEEP: 4h40, plus up 5x (2h04) ↔️ Feeling 85% well, Ache 1-2 of 7 ✅

20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:40: 600mg GABA & "500"mg taurine
0:35 600mg GABA & 400mg L-glutamine & "300"mg theanine
FCS#1 22:45-
23:55 3’ 90%/1 p1 drink fw1’
0:36 40’ 90%/1 LBU p1 drink fw35’ belly tension/bloating +600 GABA + 400 glutamine + 200 theanine, slight heartburn: chewed almonds, after that something strange similar. teeth.
1:31 48’ 90%/1 apart from the heartburn fw24’ better now. 6. -2:19
3:04 15’ LBU (60%, yucky feeling 3), twist-stretching not enough fw7’ ➔ FCS 6’ (only legs/back & arms) fw22’ -3:20
4:55 18’ 90%/1 (apart from LBU 80%/2) p0 after dream fast sleighing thru streets & then thru the corridors of a mansion house (incl. manouvering doors) on a small special device which had just been developed & I was testing with someone else. LBU still there, but better. Slight sore throat → Marigold. fw11’ hungry → drink.
5:33 90%/1 10’ hungry → drink. Still can’t say the taurine’s done anything, but I feel fairly ‘well’ now, supp wise. Awake, hungry, ate, fw 1h32?? Tired again at last.
7:06-7:14 no I’m not. I’m wide awake.
If LBU is sth. like RLS, dopamine-increasers wd help…
If I need to be up, brush teet, do RR, as little fw. as poss.
-end. Breakfast while blogging, before exercising!
Sum: 1h15+5h33-(3+40+48+15+18=)2h04= 6h48-2h04=4h40, plus up 5x (2h04), 0 doze.
fw 35+24+22+11+1h32=3h04
9:56-

ACTIVITIES➔ACHE: TT easy, kept short ➔ 80%/1 ✅ cautious a few other short things ➔ 80%/1 ✅, short cycle trip ➔ 80%/1, 20:00 getting feverishly tired...

Ache = also Exhaustion/Tired
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Lie: Hunchback-self-treatment is causing or increasing LBU, tonight by making tailbone burn, stopping sleep ❌. Stop; find prevention; & alleviation; told acupressurist, see if she can improve tailbone again. Just realized the heartburn is no wonder, apart from eating triggers I've been drinking a bit of fizzy water regularly & got it wrong by mistake in a restaurant.

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk ➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 87' ✅, Reduce hunchback pillow self-treatment till I've found away to stop it causing LBU; fibro-work ?7h

:white_check_mark: Timing, AuTr 3x5’, hunchback-pillow 3x5’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, workout 3’, twist-stretch 3x5’+3’, neck 1+ 5’, .
:x: gums 2x30’’, thumbnails 10x30’’, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 3h04 + 2h +?2h

THERAPIES: Acupressure after ear: back mobilization, then more using a vibrator on back and front, first a pretty big one, then smaller. Painful esp. on the bladder, let's see what that brings. But not as painful as finger/hand/elbow etc. pressure. Feel very mobile afterwards, only neck isn't better than before.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h30 Fri:

HERBS: ↘Gastritol, chewing almonds may have improved the heartburn a bit, testing that one to the full.

Heartburn
Gastritol: might be interfering with GABA, so alternatives, see “Next”.
Gastricumeel (herbal, but in homeopathic doses)
Psyllium for diarrhea, gut, but praps also heartburn.
Perenterol for diarrhea etc.
Omega 3 for heartburn, but not too much.
Elbows etc.: Arnica cream

SUPPS: No, taurine is hypering me! Hands dry & tingly: cortisol overdrive ❌ However adrenalized all day, with clear head & speech, so my acupressurist has recommended to use it in small amounts to self-medicate against exhaustion in the mornings. ✅, GI Heartburn & hungriness was just about OK ❌/✅ (?↗ ↘)

20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:40: 600mg GABA & "500"mg taurine
0:35 600mg GABA & 400mg L-glutamine & "300"mg theanine

Development

Putting all symptoms e.g. LBU in every blog entry means I can’t now just search for LBU for when it happened last. But deleting everything I haven’t have isn’t a solution either, so…

Lessons in self-care #63 Long split in left thumb nail has reached the top, slight splintering OK up to now.
Reasons to be cheerful #62 3 capsules, all with white powder - but I shdve had 4, which one was missing? Just decided I hadnt done the 2nd GABA, filled it, then wanted to take it, altho it was for later, stopped just in time. Then it jolted my memory that I’d already taken the new one, taurine, so 3 was right. :crazy_face:
Reasons to be cheerful #63 Just grasped I (have to) do most of my self-treatments at night!
Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-21, Saturday - taurine-headache down by drinking lots

Triggers & resulting Symptoms

SLEEP: 9h51-21'= 9h30, up 5x (21'), plus 20' doze = 9h50 ↔️ Feeling 80% well, Ache 3 of 7 ✅ (taurine-headache)

20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:30: 600mg GABA
2:22: 600mg GABA & 400mg L-glutamine & "200"mg theanine
FCS#1 22:08-
23:30 p1 drink fw1’
2:22 9’ p0 drink fw5’+600 GABA + 400 glutamine + “200” theanine (altho good already…)
4:35 3’ p0 drink, always 90%/1
6:10 3’ p1? drink, 80%/1 nose stuffy, add. clothes off.
-7:59 3’ p1 drink! headache front lobe splitting more than yesterday: 70%/3, up/6 better 80%/2, but still some headache, nauseous, nose good.
8:37 BP normal
(+20’ doze)
-end. Breakfast while blogging, before exercising!
Sum: 1h52+7h59-(3+9+3+3+3=)21’= 9h51-21’= 9h30, up 5x (21’), plus 20’ doze = 9h50

ACTIVITIES➔ACHE: TT lost first, then won, easy, FAT ➔ 90%/1 ✅, cycling30'/shop ➔ 70%/3 ❌, rest 80-90%/2-1 ✅ 2x25' cycle trip, ➔ 70%/3 ❌ 10' rest ➔ 85%/2 ✅ cycling30'/shop ➔ 90%/2-1 ✅ (only a bit feverish-tired, cos 20:30)

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Lie: Good when not on back. ✅ Nose stuffy. ❌ Cycling: everything hurt, but not long. ❌➔✅, rest OK ✅, watch out for GI tomorrow (1''x1'' cake + 100ml fizzy)

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 40' ✅, fibro-work 3h

:white_check_mark: cold shower 1x(10’), twist-stretch 4’, RR 5x2’, palpate 1’, belly 3’, back 7’, neck 1+ 5’, .
:x: Timing, AuTr ‘, hunchback-pillow ‘, workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, HWB 3’

Fibro-work: Night: 6’ + 5’ + zinc research → 2h +10’ 19:40-20:20 10’

THERAPIES: Acupressure sore muscles in loins, feels good tho ✅

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

HERBS: Almonds instead of Gastritol

Heartburn
Gastritol: might be interfering with GABA, so get alternatives, see “Next”.
Gastricumeel (herbal, but in homeopathic doses)
Psyllium for diarrhea, gut, but praps also heartburn.
Perenterol for diarrhea etc.
Omega 3 for heartburn, but not too much.
Elbows etc.: Arnica cream

SUPPS: OK, try again ✅, apart from taurine hangover, so use specks of it as "morning coffee". GI ✅

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:30: 600mg GABA
2:22: 600mg GABA & 400mg L-glutamine & "200"mg theanine

Development

Reasons to be cheerful #64 Mostly no ear plugs at the mo, helps that neighbours are quiet/away. :smiley:
Reasons to be cheerful #64 Taurine as morning coffee offers a whole new perspective! :smiley:

Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Highlights this week - Aug 15th to 21st - little sleep, taurine energy & hangover(s), new hacks

Symbol & emoji of the week: :white_check_mark: :crazy_face:

  1. Self-discipline: breakfasting while blogging, now with morning “taurine”. :upside_down_face:
  2. Supps: Taurine adrenalized, surprisingly :smiley: - so using that effect.
  3. Taurine shows it’s more individual fx than just serotonin vs. dopamine. :face_with_monocle:
  4. 600+↘500 GABA seems to mean more racing thoughts :horse_racing:, so keeping it up.
  5. Theanine :arrow_lower_right:200mg might be better than 300mg after all, keeps too alert… :face_with_monocle:
  6. Now amino acids except 1st 600 GABA at “2:00” helps. :smiley:
  7. Glutamine :arrow_lower_right:400 seems OK. :face_with_monocle:
  8. Bladder pain is now more 0 than 1 :smiley: from the vibrator at acupressure? :face_with_monocle:
  9. Activities & actions were pretty good again. :smiley:
  10. Back mobilization undid itself quick, so now “vibrator:smiley:
  11. Symptoms: bladder, jaw, energy still :white_check_mark: Exhaustion isn’t.:x: :smiley:
  12. GI with some heartburn & bowel discomfort due to too many risks taken (grains+sugar & fizzy).
  13. Acid: Thujone in the wormwood of my Gastritol decreases GABA. Trying chewing almonds instead.
  14. Intensified & sped up AuTr (“FAT”) with 1 image: “legs to jaw, drifting in space/liquid”! :white_check_mark:
  15. Stiffness: “I’d like to see more improvement there…”. :face_with_monocle:
  16. Right loin is OK-ish, but still need short :arrow_right: gym. :white_check_mark: :x::japanese_ogre:
  17. Sleep:: It’s a must to surf on the wave of tiredness & not override it. :japanese_ogre:
  18. Stuffy nose was suddenly better, praps cos my head knows whether cold or hot is better for me? :face_with_monocle:
  19. Pee frequency still down at night. :smiley:
  20. Keeping 2nd cold shower (30’’), drying gently (patting) preempts creaming. :smiley:
  21. Hunchback pillow without lower back unrest: twist backside up! :smiley:
  22. After having thought I may be feeling worse in sleep breaks, I’ve now noted 90%/1 usually. :smiley:
  23. Sitting on bar stool still good! :white_check_mark:
  24. Researching amino acids deeper as well as interesting deep & lengthy forum work this week.
  25. Improved the way I track symptoms & treatments here in the blog, & added “Up Next”. :slight_smile:
  26. Need to do amino acid & symptom tracking bundling posts here & elsewhere.

2021-08-22, Sunday

Triggers & resulting Symptoms

SLEEP: 10h35-62'=9h33, up 6x (62') ↔️ Feeling 90% well, Ache 1 of 7 ✅. This long sleep again may just be good recovery from the 4h40 night. Not bad if that was the only sleep problem resulting.

20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
22:02: 600mg GABA
?: 500mg GABA & 400mg L-glutamine & "200"mg theanine
taurine
FCS#1 cos of feverishness, p0 22:20-
0:17 3’ 90%/1 p0 drink
1:23 3’ 90%/1 p0 drink !500 GABA + !400 glutamine + !200 theanine
1:55 3’ 90%/1 p0 drink. Ideas. fw3’
2:04 7’ 90%/1 tenser/ideas/hot (racing thoughts) → FCS#2 +100 GABA. Took a bit, but then OK.
4:18 10’ 90%/1 p0 drink. fw4’ itchy scalp, need to wash hair differently? Belly slightly bloated, bit painful in different areas to the normal palpating ones, but → palpate there: Probably the 1’‘x1’’ cake. Might’ve been better if I’d chewed it better. Bit cold → more clothes on. Why is my nose not the slightest bit stuffy tonight??
5:48 36’ 6 Dry mouth: gel. p0. Is this the vibrating at acupressure? (deep dozing? pseudo-not-sleep? Dreamt of asking sleep lab psychiatrist to do the jabs the pain docs wdnt, followed by him considering I have SFN, which of course I haven’t.)
-9:05 Slight headache and stomach pain: Eat, drink, 50mg morning taurine.
90%/1 80%/2? p0 th drink Gastritol fw1’ teeth
Night: Teeth! RR!
-end. Breakfast while blogging, before exercising! taurine 50mg!
Sum: 1h30+9h05-(3+3+3+7+10+36=)62’= 10h35-62’=9h33, up 6x (62’).

ACTIVITIES➔ACHE: after FCS#3 TT 4:4 easy, incl. FAT, but the taurine energy made ➔ ?90%/1, but still better to rest/fw. "2h!" walk with many breaks was OK. ?90%/1

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Lying on hunchback but with backside twisted up stops LBU coming up! ✅ On the "2h"! walk with breaks I developed several hacks like twist-stretches for my elbows, hands & feet, in analogy to the twist stretch for my right knee. Now that seems the only problem left, plus the Ache on bad day! ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 99' ✅, (twist-stretching elbows, right leg & sometimes feet while walking) fibro-work ?6h

:white_check_mark: Timing, hunchback-pillow 10’, cold shower 3x(10’), palpate 1’, belly 3’, back 7’, twist-stretch 40’, neck 1+ 5’, loins 3’, .
Up x AuTr 5’, fw 1’, LBU twist-stretch x2-5’, neck x1’, elbows → arnica cream, itch → cream, cold/hot/stuffy → FCS#2.
:x: AuTr ‘, workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 2 1’, V ‘, yoga ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 9’ + 9:05-5-10-11:25/ 13:30 → 3h?

THERAPIES: Bladder pain p0 since yesterday won't be the taurine, it'll be the loin & bladder vibrating at acupressure

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

HERBS: Almonds weren't nec.

Heartburn
Gastritol: might be interfering with GABA, so almonds.
Gastricumeel (herbal, but in homeopathic doses)
Psyllium for diarrhea, gut, but praps also heartburn.
Perenterol for diarrhea etc.
Omega 3 for heartburn, but not too much.
Elbows etc.: Arnica cream

SUPPS: 50mg taurine has made me hot, feverish, dry hands & shaky again ➔ 70%/3, was 50mg still too much? Energy is there, but not enough to warrant those sfx Feels a bit like why I don't drink coffee. And 'false', like overriding not reducing tiredness. Need FCS#3 ✅ after that fully OK, GI belly = gut not from the taurine, I don't think, I think the cake. ✅ The problem at night is often "racing thoughts", altho not worried or so, but passiflora looks more like the right thing than increasing the magnesium, esp. mg which may also give ISBD sfx and glycine which can act excitatory. Whatever it was I was pretty hyper this evening, so I've immediately taken passiflora up again from 2 to 3+1 and glycine down once again from 1 to 0-

2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:30: 600mg GABA
?: 600mg GABA & 400mg L-glutamine & "200"mg theanine

UP NEXT: 1) Keep + try Taurine as "coffee". 2) ↗+1-2 passiflora 3) ↘0 glycinate 4) serrapeptase: careful 5) 2nd levodopa trial? 6) 3rd tryptophan trial? (made me dead tired tho, so speck plus taurine after). Order 7) SAMe? 8) Ribose? 9) NAC? 10) NADH? - A) HERBS B) SUPPS C) MEDS Info:
A HERBS: Almonds for heartburn, Schüssler

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?)
Schüssler 2, 4, & 7 (3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzyme, Minerals, Vitamins
Amino acids: 1) Balancing GABA 2) glutamine, 3) theanine, 4) tyrosine, 5) SAMe 6) tryptophan, 7 glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithiumorotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?
1.1 NO Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late

by increasing dopamine with tyrosine & B6 in the mornings, tryptophan & B6 in the evenings… (is this my own addition??: glutamine, SAMe) in the morning and high complex carb & low protein meal at night? How to Balance Dopamine and Serotonin Levels | Healthfully

1.2 Zn Cynthia Perkins: Low carb (<50mg) paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine

Cynthia Perkins:
Many warnings about supps: Keto diet. Glutamate good for learning, bad for seizures. Too much excitement in … RLS, fibromyalgia, too much acetylcholine, Low GABA: tension, anxiety, attention, insomnia, GERD. Important vor sleep, body temperature,… “When GABA is low, glutamate is high and vice versa. … glutamate as the accelerator and GABA as the brakes…” GAD may be the problem. B6 necessary. GABA-glutamate-conversion. Or too much calcium. Mg & some zinc (<40mg) can help, or lithium orotate, Boswellia, wormwood, nettle, chamomile (herbs: careful). Careful: glycine can often be excitatory, vit. D. Taurine can help, but can also increase glutamate via the GABA shunt, vitamin B6 & SAMe can become a problem. No grains incl. whole grains too. Low carb paleo, high animal protein. Organic.
GABA itself can be stimulating tho, via the shunt. NAC may help, but may also increase glutathione, which’d increase glutamate.
Theanine may cause problems, so preferably lithium.
(German link Lithiumorotate no sfx, good for serotonin, so seizures, immune system 125–200 mg https://www.klinik-st-georg.de/lithium-ein-wichtiges-mineral-mit-breiter-klinischer-wirkung/
Product: Lithium Orotate 125 mg - Nahrungserganzungen -Super-Nutrition)
Herbs such as Valerian, kava kava etc. can increase GABA in a way that the body produces less.
Avoid excitotoxins such as MSG, aspartame, glutamic acid, soy sauce, tofu.
Glutamine can stay that instead of increasing GABA.
Cheese, peas, walnuts, mushrooms, broccoli might elevate, at least if you have much too much.
Collagen high. Vit. K2 in dairy protein is good.
Diet: Best avoid fruit. <50g/d carbs. Mg: Try, not citrate or aspartate. CBD oil makes it worse. Intermittent fasting (IF) not good.

1.3 Dr Jockers

New GABA info here: Here it blames the gut microbiome for too little GABA. Might get into only certain parts of the brain.
DrJockers Aug 15th: Strange doses, wrote; 91 comments, #92 wd be mine…

1.4 Sanford Levy

Anxiety, Stress, Depression - A Supplement Approach — Sanford H Levy MD, FACP, ABIHM

1.5 University about GABA

3 Theanine NOW

As it’s made from a pulverized tablet it contains filling agent. I could work out.
slightly decreasing more (300 on Aug 4th seemed better), alertness, energy, relaxation without drowsiness, 100-600mg, no sfx known!, however it increases dopamine, what it does to serotonin isn’t clear.
BTW theanine is partly for DOPAMINE (“opposite” of serotonin, but not sure what it does to serotonin), like glutamine, levodopa, as well as taurine, tyrosine, SAMe and Mucuna pruriens!

4 Taurine: adrenalized me, so keep as an upper in the mornings

“500mg” taurine adrenalized me all night (4h40 sleep) & day Aug 20th. Praps I’ve found my coffee, as my acupressurist suggested! I’ll start with specks in the mornings, increasing depending on how I feel or need to get up, like next Tuesday at 7:15 for work. And praps it will get a handle on sleeplessness by getting me up, despite little sleep and then letting me get tired again properly after…
BTW I’ve no idea how much mg I’m really taking, as it may be heavier or lighter than the others.
Taurine: increased sleep in flies.
Taurine increased serotonin & glutamine in rats
Taurin highly selective effect: Effect of intraventricular administration of glutaurine on norepinephrine, dopamine and serotonin turnover in different brain regions in rats - PubMed
Taurine Regulation of Neuroendocrine Function - PubMed influences many things!
(Taurine, energy drinks, and neuroendocrine effects - PubMed energy drinks - thoughts)
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis - PubMed single dose 1-6g helps endurance.

5 SAMe DUNNO: 400-800mg in the mornings, as stimulating, not much research

SAM-e for Fibromyalgia and Chronic Fatigue Syndrome

6 Tryptophan DUNNO: repeating in VERY low dose (GI; dead tired; encapsulating like theanine),

7 Glycine

is supposed to help the GABA cross the blood brain barrier (Dennis). But do I need that? Got it in the magnesium glycinate anyway, see above: Glycine works like GABA, as inhibitory neurotransmitter, helps normalize sleep patterns like glutamine & theanine, to relax and calm. This is in the added new magnesium form, that fits.

Serrapeptase: ordered, as price down, from an Apotheke based in Holland. (Proteolytic enzyme without any evidence (wp), produced by silkworm bacterium). 10-60mg. enteric coated 30’ before or 2h after eating. fx: inflammation, pain. sfx: skin, pain, incl. stomach! Serrapeptase: Benefits, Dosage, Dangers, and Side Effects, https://draxe.com/nutrition/serrapeptase/ Take as little as possible, and if possible enteric coated?? So what do I do now??
NADH coenzyme NADH for Fibromyalgia Pain Relief - Fibromyalgia Resources for energy, not sleep.
Acetyl L-Carnitine (ALC)? (Got some liquid! Or ask sleep lab psychiatrist? Ultra-high dose Vitamin C too, 7,5g, to be put in 250ml NaCl solution)
D-Ribose (muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence):
Selene - keeping for thyroid.
Zinc again as the bloods are in the middle. No, sfx.

Magnesium ENOUGH ALREADY, glycinate yes or no?

Reminder from here: I’ve got 60mg of Mg in the rosewort already, that’s about 240mg together with the malate & glycinate!
:new: Mg glycinate can cause insomnia in some and it’s a GABA antagonist, it says here: https://www.reddit.com/r/Nootropics/comments/8xmbi2/magnesium_glycinate_gives_me_insomnia/

Vitamin B12 too.

C MEDS repeat?: NAC, levodopa, blood fat meds, blood pressure
NAC sleep -2400mg, better or worse (med)

(N-acetylcysteine) as I wrote here (better liposomal) as glutamate antagonist and to help sleep is mentioned on the last link (CFS/ME, with fibromites there too) suggest 1800 or 2400 mg, whilst more causes - again - diarrhea. The last person on that page also says “I elevated my glutamate / GABA levels with excess taurine” and very importantly “Once elevated Glutamate seems to be slow to rebalance” - got to watch that!

levodopa: repeat 50mg (100mg seemed to increase LBU),
Ezetimibe+atorvastatin if blood fats don’t stay down - smaller dose if at all?
Candesartan if blood pressure doesn’t stay down.

D) RELAX: A bit more Yoga Nidra on youtube.
E) MERIDIANS: real Chinese-trained acupuncture? Pardon Our Interruption
F) DOC Fibro-doc 200km from here?
G) DONE (several times, no repeat): Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development

Lessons in self-care #65 Comparing symptoms has helped find treatments, e.g. twist-stretching elbows.
Lessons in self-care #66 Work coming up after a break is not particularly welcome, even 10h/wk… :frowning:
Reasons to be cheerful #65 At the moment I feel supps & self-treatments getting a bit clear.
Reasons to be cheerful #66 Is the end of the bladder pain (nearly) final?! :smile: :face_with_monocle: :thinking:
Highlights week 8th to 15th.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash/fast 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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Hi JayCS! How are things in Deutschland? I read your blog and was wondering, what 3 things have helped you the most with your fibromyalgia?

1 Like

2021-08-23, Monday - longer deep sleep stints after 2↗4 passiflora, 1↘0 glycinate.

Triggers & resulting Symptoms

SLEEP: 8h38, up 4x (50'), minus ?30' doze = 8h08 ↔️ Feeling 90% well, Ache 1 of 7 ✅

21:20: !1x2 Mg & !3x Passiflora & Ω3 at meal, 21:45: 600mg GABA. Late cos hyper & out walking late before, then resting/fw.
?: 500mg GABA & 400mg L-glutamine & "200"mg theanine +1 passiflora.
FCS#1 23:30-
2:28 7’ 90%/1 p0 drink fw4’ +500 GABA + 400 glutamine + 200 theanine +1 passiflora. doze.
3:53 7’ 90%/1 p0 drink fw1’ FCS#2
5:41 30’ 6. Tweak that one further.
7:45 3’ p0 drink fw2’
-8:58
Breakfast while blogging, before exercising!
Sum: 30+8h58-(7+7+30’+6=)50’=9h28-50’=8h38, up 4x (50’), minus ?30’ doze = 8h08

ACTIVITIES➔ACHE: TT relaxed, but not effortless ➔ ?90%/1 ✅ housework/tidying up ➔ ?90%/1, bike ride with breaks, after an added speck of taurine ➔ ?90%/1 (tired, but not Achey)

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Lying: Twist-stretching is now part of all sleep positions, incl. ONE (back, short) ✅. Cycling: Twist-stretched everything all the time and stood on the pedals a lot, energy for that was there enough. ✅ Rest: ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 56' ✅, For my stuffy nose I'm now trying to always do the opposite e.g. if I have clothes off, put them on to get warmer, as I often feel OK but it's still stuffy. ✅ Getting up for a longer time always helps, but not my sleep of course! Fibro-work 3h

:white_check_mark: Timing, AuTr 10’, hunchback-pillow 5’, twist-stretch 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, .
:x: workout 7’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 5+ 3h 10’

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

On quora a 5mg spoon/ball point pen tip gives an estimate how much taurine I’m using, seems less at the mo. (Also says that some people need melatonin <1mg, praps I shd try everything again in mini-amounts!)

SUPPS: 2↗4x passiflora (3+1) & ↘leaving gylcinate improved sleep depth, stints & racing thoughts, AA: 600+500/400/200 ✅, GI good too, controllable hungriness & wind ✅, tried a speck of taurine (100 crystals, praps 5mg, 0.5% of the 1g in red bull) directly in my mouth from a spoon with breakfast, as I'm tired after a desirable 8h38 of sleep. Didn't feel bad. Again at 16:00 before bike trip.

2x400mg Mg malate, 0x500mg Mg glycinate, 3+1x290mg passiflora,
20:20: 1+2x2 Mg & 2x Passiflora & Ω3 at meal
21:30: 600mg GABA
2:28: 500mg GABA & 400mg L-glutamine & "200"mg theanine & 1 passiflora
speck of taurine after getting up and in the afternoon, both OK

Development

Reasons to be cheerful #67 Too long entry, so I deleted herbs & outsourced amino acid referrences.

Highlights week 16th to 21st.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Hi Freedom, thanks for asking!

Deutschland is maybe taking a deep breath before plunging into the kids’ CoV-wave…
And building the parts back up which the floods devastated… Bit of suspense re. polls.
And me: getting my supps sorted better again after many dead-ends.

The 3 things that helped me most with my fibromyalgia are
:one: Right from the start: Analyzing symptoms aka “trigger hunting”.
:two: Since June 2020 my acupressurist.
:three: Since April 2021 Amino acids: GABA etc. (& magnesium malate & passiflora)…

and if were allowed another 3 it’d be the self-treatments
:four: cold showering
:five: twist-stretching and
:six: autogenic training.
I wouldn’t do well without these either.

And I’d feel really bad without :seven: interacting with others like this/you! Seven’s a good number…

I agree with what you said. Number 7 is the best!!! I need to research autogenic training. Not familiar with that. :face_with_monocle::thinking: My iPad kept changing that word to Auto Gene. Ha!!!

2 Likes

I also agree, Number 7 can assists us all. Rare conditions can be extremely isolating. Trying to deal with a rare condition all on our own can drive us crazy. As I’ve said to others 'It’s not that you’re crazy, it’s more that you’re just as crazy as the rest of us".
Just in knowing we are not alone on this journey… PHEW, what a relief …because prior, I really was questioning my own sanity.

Merl from the Modsupport Team

1 Like

2021-08-24, Tuesday

Triggers & resulting Symptoms

SLEEP: 8h55-50'=8h05, plus up 4x (50') ↔️ Feeling 90% well, Ache 1 of 7 ✅

20:40: 2x Mg & 3x passiflora & Ω3 at meal
22:55: 600mg GABA
2:27 600mg GABA & 400mg L-glutamine & "200"mg theanine
FCS#1 23:31-
2:27 5’ 90%/1 p0 drink fw2’ +600 GABA + 400 glutamine + 200 theanine +1 passiflora
4:16-27 11’ 90%/1 p1 drink fw1’ hungry → drink. teeth fw8’ almonds. doze. hungry.
4:54 30’ 6
7:23 4’ p0 drink
-8:26 90%/1
Night: Teeth! RR! fw only notes!
-end. Breakfast while blogging, before exercising!
Sum: 29’+8h26-(5+11+30+4=)50’= 8h55-50’=8h05, plus up 4x (50’)

ACTIVITIES➔ACHE: TT effortless & easy ➔ 90%/1 ✅, 1h drive ➔ Achey, tired 60%/4 ❌, FCS ➔ 70%/3

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Ribs left. 1h drive/change of environment ➔ forehead hurt (wind?), eyes hurting, headache, pangs alternating

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 41' ✅, fibro-work 2h

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 5’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, .
:x: Timing, AuTr ‘, hunchback-pillow ‘, cold shower (10’), palpate 1’, belly 3’, back 7’, workout 7’, twist-stretch 2’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

Fibro-work: Night: 0 + ?2h

THERAPIES: None this week.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: good sleep, good TT ✅, GI ✅, stiffness still not optimal.

2x400mg Mg malate, 3x290mg passiflora,
20:40 2 Mg & 3x passiflora & Ω3 at meal
22:55 600mg GABA
2:27 600mg GABA & 400mg L-glutamine & "200"mg theanine +1 passiflora
4mg Taurine before TT

Development

Lessons in self-care #67 Even a 5/6-day trip an hour away is a big trigger: need to watch myself.

Highlights week 16th to 21st.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-25, Wednesday

Triggers & resulting Symptoms

SLEEP: 7h01-28'=7h01, up 6x (28'), +1h25 = 8h26 (2h14 break) ↔️ Starting at feeling 70% well, Ache 3 of 7 ✅, improving to 80%/2 by the morning, good considering being away from home.

20:20: 2x Mg & 3x passiflora at meal
21:45: 600mg GABA & selene & roseroot
2:05: 400mg GABA & 400mg L-glutamine & "200"mg theanine
22:22- 70%/3 (right forehead, stomach)
0:05 3’ 70%/2 (forehead) p2-3 drink
0:11 8’ 70%/2 FCS#1 p3
2:14 3’ 80%/2 (forehead 2) p2-3 drink +400 GABA + 400 glutamine + 200 theanine +1 passiflora
3:38 5’ 80%/2 (forehead 1) p2-3 drink, stiff3->1
4:57 6’ 80%/1 (forehead 1) p0 drink. Ribs left hurt since yesterday TT → arnica cream :white_check_mark:. (wife) Doze.
-5:23 3’ 80%/1 (forehead 1) dry mouth → gel/lips. hungry → drink. Wide awake.
7:37-9:02 +1h25
Night: Teeth! RR! fw only notes!
90%/1? 80%/2? p0 th drink almonds fw1’ teeth FCS#2?
-end. Breakfast while blogging, before exercising!
Sum: 1h38+5h23-(3+8+3+5+6+3=)28’= 7h01-28’=7h01, up 6x (28’), +1h25 = 8h26 (2h14 break)

ACTIVITIES➔ACHE: talking, shop ➔ 70%/3, eating & rest ➔ 80%/2, cycle trip with short stints and many long breaks ➔ 85%/2. By the way my IBSD problems can lead to overexertion and Ache too... - several times today - but recovery time is quicker than any pains.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: GI: stomach pain at 22:00 (GABA?). Even walking up stairs is difficult today due to the stiffness ❌, but of course it might just be the Ache due to being away from home, not reducing the GABA. Bit better in the evening. ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 68' ✅, fibro-work 3h?

*:white_check_mark: Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’) (so tired & weary I postponed it till my first sleep break, and didn’t need a 2nd one, bit of warm beforehand, but had showered due to the Ache in the evening already), palpate 1’, belly 3’, back 7’, arnica cream 3x1’, twist-stretch 12’, thumbnails 4x30’’, gums 2x30’’, neck 1+ 5’, HWB 3’, yoga 3’, loins 3’.
:x: workout 7’, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, *
Fibro-work: Night: 5’+ 45’ + 2h?

THERAPIES: None this week.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: Sleep breaks frequent but short, despite Ache. But awake (too) early. Stiffer. ✅, GI hungry early ✅ , taurine: 2x4mg not working, 3rd 5mg praps, then another ?15mg later, without a sleep problem after.

(?:arrow_upper_right: :arrow_lower_right:)
2x400mg Mg malate, 3x290mg passiflora,
20:20: 2 Mg & 3x passiflora & 0 Ω3 at meal
21:30: 600mg GABA
0:05: 400mg GABA & 400mg L-glutamine & ‘200’ mg theanine +1 passiflora
For taurine amounts I use a ball point pen tip for 5mg and my vitamin C spoon 100mg as an orientation.

Development

Highlights week 16th to 21st.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-26, Thursday

Triggers & resulting Symptoms

SLEEP: 8h01, up 3x (19'), minus =38' doze = 7h23 ↔️ Feeling 90% well, Ache 1 of 7 ✅, except forehead: 80%/2 ❌

20:20: !3x Mg & 3x passiflora & Ω3 at meal
23:00: 450mg GABA
2:10: 600mg GABA & 400mg L-glutamine & "200"mg theanine + 1 passiflora
FCS#1 23:00-
2:10 13’ 90%/1 p2 drink Gastritol drink fw10’ +600 GABA + 400 glutamine + 200 theanine +1 passiflora
4:54 3’ 90%/1 p2 drink drink fw1’
6:40 3’ 90%/1 p1 drink drink fw1’ doze
-7:21
Night: Teeth! RR! fw only notes!
90%/1? 80%/2? p0 th drink almonds fw1’ teeth FCS#2? +600 GABA + 400 glutamine + 200 theanine +1 passiflora
Breakfast while blogging, before exercising!
Sum: 1h+7h21-(13+3+3=)19’= 8h21-19’=8h01, up 3x (19’), minus =38’ doze = 7h23

ACTIVITIES➔ACHE: Evening prayer at 21:00 yesterday was OK, despite being at relaxing time ➔ (80%/2). Generally still Ache ➔ 70-80%/3-2 yesterday, was outside a lot today, quite a bit of walking but short and with very long breaks, and quite a bit of wind, so ➔ 80%/3

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Forehead right from evening ?21:00 all night to morning. ❌ Watching that. Seems to have got a bit worse again after taking 3 Mg + 3 passiflora? Or from the amount of taurine? Or is it environmental/immune/cold-like like on/from the 1h drive here? That's when it started. What could help? 🧐 Improving 7:42 just from being up. Very thirsty, drink more earlier. Sitting 20' after having got up: Painfully (4) stiff for 1', altho getting up was not very stiff. (10'', 2). Pee pain ↗2. All poses are OK. Pee pain going down again, otherwise I'd've thought it may have been better from the last acupressure and getting worse again. Stiffness varying too. Forehead better all day, blaming the cold/wind for now. ✅ All positions OK, just the general Ache (combined with alternating single short pains, helped by local treatments ✅), see above.

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 58' ✅, fibro-work 7h?

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 6’, … yoga 8’, loins 3’, neck 1+ 3’, neck 2 2’, thumbnails 2x30’’, gums 2x30’’, HWB 3’.
Up x AuTr 5’, hunchback 5’, fw 1’, LBU twist-stretch x2-5’, neck x1’, elbows → arnica cream, itch → cream, cold/hot/stuffy → FCS#2.
:x: workout 7’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’

*Fibro-work: Night: + *

THERAPIES: Self-treating occasional pains (short, around 3) in ribs, shoulder & neck with arnica.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: Longer sleep stints, less breaks ✅, from ↗3 x malate? Or from taking less GABA for starters, then more at 2:00? Or from different environment & activities. 🧐. Stiffness seems a bit better at last, starting after 3x malate, 3x passiflora yesterday evening. Watch under "actions". ✅. GI ✅. 2 auras at around 17:00 yesterday and one very slight focal seizure upon going to sleep means I need less glutamate (glutamine, theanine or taurine) or more GABA - unless GABA is too !much & overexciting via overdose (Scott) or shunt (Perkins). 🧐

20:20: !3x Mg & 3x passiflora & Ω3 at meal
23:00: 450mg GABA
2:10: 600mg GABA & 400mg L-glutamine & "200"mg theanine + 1 passiflora

Highlights week 16th to 21st.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-08-27, Friday - after a short, but concentrated night, a 2mi bike spree was to turn to 5 mi trip there, so another 5 mi back, but due to a wrong turning ended up being a 17 mi odyssee :grimacing:

Triggers & resulting Symptoms

SLEEP: 6h52, plus up 4x (18'), minus 35' dozing ↔️ Feeling 85% well, Ache 2 of 7 ✅

19:50?: !3x Mg & 3x passiflora & Ω3 at meal
23:00: 450mg GABA
?: 600mg GABA & 400mg L-glutamine & "200"mg theanine + 1x passiflora
23:00 FCS#1 90%/1 0:40-
2:57 6’ 90%/1 p2 st1 drink fw2’ +600 GABA + 400 glutamine + 200 theanine +1 passiflora
3:55 5’ 90%/1 p0! st1 drink fw1’
6:31 5’ 90%/1 p2 st1 drink fw1’ (no forehead ache, no ear plugs, no eye mask) doze
7:13 2’ 90%/1 p2 st1 dry mouth → drink fw1’, ear plugs, eye mask (doze)
-7:50 alarm by mistake. Fly got on my nerves before too…
Sum: 7h10-(6+5+5+2=)18’= 6h52, plus up 4x (18’), minus 35’ dozing.

ACTIVITIES➔ACHE: 17mi cycle odyssee ➔ 70%/3, quite good considering, due to loads of breaks, altho not really short enough. ✅

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔

ACTIONS➔ PAINS: Cycling on a rented bike meant more backside and knee pains and less foot and neck problems, medium elbow and hands, started twist-stretching in regular breaks towards the end, which brought some relief & helped me carry on. Rest was quite good ✅ inkl. right loin btw, apart from getting heartburn from indulging in too many dry fruits.

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum. GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 45' ✅, fibro-work ?5h

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 4’, gums 2x30’’, yoga 2’, loins 2’, .
Up x AuTr 5’, hunchback 5’, fw 1’, LBU twist-stretch x2-5’, neck x1’, elbows → arnica cream, itch → cream, cold/hot/stuffy → FCS#2.
:x: workout 7’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’

*Fibro-work: Night: + *

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

SUPPS: Great sleep again ✅, GI ✅

2x400mg Mg malate, 3x290mg passiflora,
20:20: 2 Mg & 3x passiflora & Ω3 at meal
21:30: 600mg GABA
?: 600mg GABA & 400mg L-glutamine & "200"mg theanine +1 passiflora

Development

Lessons in self-care #69 I’m always looking to twist-stretch or rest in between, however much or little we are doing.
Reasons to be cheerful #68 Things are looking good, even the long cycling didn’t cause too much a backlash.

Highlights week 16th to 21st.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & 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.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

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