JayCS’s Fibro Blog

2021-09-19, Sunday: new “symptom tracking” and “trigger & treatment hunting” post. Content & fairly energetic today, probably helped by good rest, or the acupressure continues to have an effect.

Triggers & resulting Symptoms

SLEEP: 8h44, up 5-8x (53'), dozing 30' ➔ Feeling 90% well, Ache 1 of 7 ✅. Tired, but happy about getting my 'how to'-post done. Watching out if the soy milk is good for my GI, but causes a dry mouth, so maybe rinse with water afterwards.

FCS p0 0:35-
4:00 3’ 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
6:05 5’ 90%/1 p0 st1 drink fw3’ no theanine (didn’t get up in between, just took dry mouth gel after having drunken soy milk and getting a dry mouth from it. Now soy milk for hunger, then water.
6:22 5’ 90%/1 st1 fw3’ dry mouth gel. 2 ideas for the “tracking” post.
5:31 25’ bit taut, 6.
8:01 3’ p0 st1 drink fw1’ strange: Very clear eyesight?! Dozing & noting ideas for the trigger hunting post, 5x3’=15’ fw.
-8:58 fw - 10:36 = 1h38fw (new symptom tracking post), plus 15+3+4=22 at night= 2h till 10:36
Sum: 9h-37-(3+5+5+25+15=)53’= 8h44, up 5-8x (53’), dozing 30’

ACTIVITIES➔ACHE: Resting/fw➔ ?90%/1, housework, walk ➔ ?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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅, sitting ✅, arms up ✅, neck stiff: not 90° ✅, stiffness after poses ✅, bladder: 9:00 p2, 17:00 p1 ✅, GI ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Neck stiff
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 41' ✅, fibro-work (fw): 3-5h

:white_check_mark: Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’,
:x: neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

*fw: Night: 1h38 fw (new symptom tracking post), plus 15+3+4=22 at night= 2h till 10:36, +15’=2h15. 30’? +2h?

THERAPIES: Yesterday bad afternoon, but with good neck, now good day, with good energy etc., even for an hour's walk with little pain - I'm not sure what that was, but maybe Friday's acupressure needed some time...

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase? SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan; bedtime "600" GABA & 400 tryptophan; +2h GABA "600", 400 glutamine, 1x passiflora, ✅ NOT: 300 theanine leaving this might've been better, need to repeat this. WAKE/FOG: 0) +8h theanine 300 (trying 500) + GABA 400 ✅ (or shd I add GABA?)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).
21:00 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal
22:30 "400"mg tryptophan
22:40 600mg GABA & 400mg tryptophan
4:00 600mg GABA & ?400mg L-glutamine & 289mg passiflora
9:00 400 GABA + 300mg theanine …
Serrapeptase?

:new: Supps TODAY: Leaving out 2nd dose of theanine & 2x400 tryptophan might’ve helped. No GI problems yesterday, so I can repeat it.

Supps UP NEXT: Try again without the 2nd theanine dose. Repeat 2x400mg tryptophan (no increase) bedtime & +2h (or -2h, i.e. earlier?) praps one more time, then swap to melatonin, since 2nd time disturbance after 5h of sleep. Keep checking if the GI sfx turn up again, then if it helps at all. More, plus more glutamine? (stiffness?). Try serrapeptase for overdoing-feverishness +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Very active mind, but the symptom tracking post might be the beginning of the end of “what I’ve always wanted to say”. Where do I go from here?

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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 - Sep 12th to 19th

Serrapeptase still OK, now trying tryptophan, theanine only before and after sleep

Symbol & emoji of the week: Again :slight_smile:

  1. Supps: Getting more normal. :white_check_mark:
  2. GABA, also with theanine seems better. Still thinking about more glutamine for stiffness. :face_with_monocle:
  3. Theanine reduced at night and
  4. adding tryptophan may have improved sleep, but maybe caused a seizure Sun. 19th at 17:00?
  5. Serrapeptase didn’t help as reliably this week (Mon.), but sometimes good.
  6. Acupressure: Neck improving even more. But didn’t stop the ?flare? Fri/Sat.
  7. Activities & Actions: Stiffness & loins better, mask-talking worse, still occasional pee pain.
  8. Sitting without a backrest for 1.5h was really tough
  9. Sleep: Sleep breaks at around 4:00, so stopping additional 2nd dose of theanine then.
  10. GI: Again sugar? problems from sweet cherries, or they were off.
  11. Generally: Working 17h, even overdoing it Wedn. seemed OK. :smiley:
  12. Bad Friday evening (19:00) & Sat. (14:00) may have been a repercussion. :face_with_monocle:
  13. Keeping down sugar even more (esp. grapes) (blood fats), but not lectins (seem to tolerate them). :face_with_monocle:
  14. Major post on “symptom tracking & trigger & treatment hunting” etc. was satisfying :-D.
  15. Like last week: Altogether mostly good with minor repercussions from GI & overdoing it. :smiley:

Edit: Focal seizure Sat 18th at 18:17, no idea what from. Last one was Aug 26th, going to sleep.

2021-09-20, Monday - still not good, serrapeptase not helping, 4x, then zinc at 18:30, then at 19:00 suddenly pretty good :interrobang: :face_with_monocle:

Painless bulge under tooth. Using tea tree oil & Marigold essence. X-ray shows there's a big inflammation, appt. on Oct 7th... Prolly the reason for feeling so smashed. "Funny", cos I've been saying for years that there's pain, just it never showed up on the x-rays.... And the dentist said all along: You may be right, but nothing can be seen.

2 days foreign feeling next to the tooth that’s been causing most bother, as if food were stuck there - interstitial toothbrush didn’t change it tho. Yesterday evening slight pain while were were on a walk, just needed to relax tho. Today I’ve realized it seems like a bulge, had a look, it is one. Still no pain, whether I press on it or on the tooth… Using tea tree oil & Marigold essence. Dentist soon.

Triggers & resulting Symptoms

SLEEP: 8h56, up 5x (64'), no doze ➔ Feeling 90% well, Ache 1 of 7 ✅

FCS p1 22:30-
23:53 3’ 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora & “300” tryptophan.
1:28 4’ 90%/1 p0 st1 drink fw1’ almonds 4 heartburn (tryptophan!!)
2:05 27’ 90%/1 still strong heartburn: OK, too much tryptophan: again almonds, watched comedy, of all things. Gastricumeel → better. Wind.
3:05 hmm… 27’ 6
6:33 3’ 90%/1 st1 drink fw1’
-8:30
Sum: 1h30+8h30-(3+4+27+27+3=)64’=10h-64’= 8h56, up 5x (64’), no doze

ACTIVITIES➔ACHE: Cycling to work 90%/1 ➔ 50%/4, no idea why at the mo: Sleep? Abscess? 3x serrapeptase ➔ 50%/4. Dentist, +1x serrapeptase ➔ 50%/4. lots of rest, zinc ➔ 80%/2, 30' shop➔ 80%/2

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅, sitting ✅, arms up ✅, neck stiffness ✅, stiffness after poses: stairs difficult. 🧐, fast cycling ❌, bladder ✅, GI: 1:00-2:00 heartburn from tryptophan ❌, esophagus block for 2nd/3rd time while eating muesli ❌, talking ✅, mask-talking ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 47' ✅, fibro-work (fw) 4h?

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

fw: Night: 5.+5’ 5’ 5’ 3h+?*

THERAPIES:

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase: At work 10:40, again 11:20, 3rd at 12:40. Unusual pain in left thigh while cycling: Sfx? Is the serrapeptase not working cos it's got enough to do with the abscess, whilst the higher dose is producing sfx? 16:15 4th dose for the tooth inflammation. Zinc (orotate) 15mg 18:30 seems to be helping a bit. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan; bedtime "600" GABA & 400 tryptophan; +2h GABA "600", 400 glutamine, 1x passiflora, ✅ NOT: 300 theanine leaving this might've been better, need to repeat this. WAKE/FOG: 0) +8h theanine 300 (trying 500) + GABA 400 ✅ (or shd I add GABA?)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).
21:00 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "300"mg tryptophan
22:15 600mg GABA & "300"mg tryptophan
23:53 600mg GABA & ?400mg L-glutamine & 289mg passiflora & 300mg tryptophan & 300 tryptophan? (4 capsules)
8:35 400 GABA + 300 theanine.
Serrapeptase 4x

:new: Supps TODAY: 4x serrapeptase, 1x zinc.

Supps UP NEXT: Try again without the 2nd theanine dose. Repeat 2x400mg tryptophan (no increase) bedtime & +2h (or -2h, i.e. earlier?) praps one more time, then swap to melatonin, since 2nd time disturbance after 5h of sleep. Keep checking if the GI sfx turn up again, then if it helps at all. More, plus more glutamine? (stiffness?). Try serrapeptase for overdoing-feverishness +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-21, Tuesday (v3: 19:30) - wow: 10’ in total of sleep breaks…

Shdnt forget that sleep might’ve been the 4x serrapeptase, not just the other supps.
Feeling good, but stayed in bed a while first, need comfort, warmth & further rest.
Got the tooth swelling down putting on a drop of tea tree oil every few hours.
Some skin problem on my right foot for a week getting better with tea tree oil too.
Now it’s time to care for a new pain above the ball of my left foot, nothing to see: arnica cream.

Triggers & resulting Symptoms

SLEEP: 8h45, up 3x (10') ➔ Feeling 80% well, Ache 1 of 7 ✅

FCS 22:45-
2:09 4’ 90%/1 p0-1 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
3:25’ 3’ 90%/1 p0 st2 drink fw1’
6:05 3’ 90%/1 p0 st1 drink fw1’
-7:39
Sum: 1h15+7h40-(4+3+3=)10’=8h55-10’=8h45, up 3x (10’), no doze.

ACTIVITIES➔ACHE: 80%/2 Music production ➔ 80%/2. Resting a lot. Doc 5', housework 10' cycling 15', TT 20', SRP + zinc ➔ 70%/3, resting/fw ➔ 80%/2

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, cycling slow 🧐, bladder ✅, GI✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 45' ✅, fibro-work (fw) ?6h'

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

fw: Night: 5. 10 +?1h translation of my cause/trigger-post on a German forum. +5h?*

THERAPIES: Nothing this week, so shd increase self-treatments...

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase: 12:40 to try to get % up. When zinc. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan (& 400mg theanine?); bedtime "600" GABA; +2h GABA "600", 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 300 (trying 500) + GABA 400 ✅ (or shd I add GABA?)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).
With these supps I managed to get sleep breaks down to 10’, but wait, when did I take theanine??? I think 1h before bed?!:
/21:35 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan (& 400mg theanine??)
/22:10 600mg GABA
/2:10 !500mg GABA & !500mg L-glutamine & 289mg passiflora & "400"mg tryptophan
/7:50 400 GABA + 400mg theanine
Serrapeptase 12:40 & 1x zinc 12:40: yes, please!

:new: Supps TODAY: Keep up serrapeptase for the inflammations

Supps UP NEXT: Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). More serrapeptase for overdoing-feverishness & inflammations. +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-22, Wednesday - taking it slow

Triggers & resulting Symptoms

SLEEP: 7h43, up 4x (1h52) minus 5h12 seemingly dozing/AuTr, but somehow I feel pretty awake... ➔ Feeling 90% well, Ache 1 of 7 ✅ - revenge bedtime procrastination started by heartburn, then interest in one of my (fibro-)songs... - shdntve explained it at night, but that's life... plus the heartburn was still there...(using that as an excuse)

21:55-22:10 7 = 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan & /400mg theanine
/22:35 1 = 600mg GABA
1:05 4 = !500mg GABA & !500mg L-glutamine & 289mg passiflora & "400"mg tryptophan = 4
?7:50 2 = 400 GABA + 400mg theanine
FCS p1 22:35-
1:04 3’+5’ 90%/1 p0 st1 drink fw1+3’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora & "400"mg tryptophan. Explained the lyrics of Coming Up while chewing almonds for heartburn… -2:01: 57’, 6 -2:40 whooops…revenge bedtime procrastination… (but the heartburn was the start of it) dozing/AuTr
3:09 10’ FCS#2 drink dozing/AuTr seemingly all the time
7:18 3’ 90%/1 p0 st1 drink fw1 dozing/AuTr wind.
7:54 3’ 90%/1 p0 st1 drink fw1 stool
-8:10 1h25+8h10-(1h36-10+3+3=)1h52=9h35-1h52=7h43, up 4x (1h52) minus 39’-4h-33’=5h12 seemingly dozing/AuTr, but somehow I feel pretty awake…
Sum:

ACTIVITIES➔ACHE: Housework, commuting, bit of talking & mask-talking at work, TT (won only a few games) all paced very carefully & slowly ➔ 90%/1, just a bit feverish tired. Evening more like 80%/2

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅, sitting ✅🧐, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, fast cycling ✅, bladder 0xp1-2 ✅, GI: heartburn, praps from tryptophan, so less, or spaced out more ❌, talking ✅, mask-talking ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 53' ✅, fibro-work (fw) ?4h

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

fw: Night: 2h. 17:30-18:00 1h…*

THERAPIES: None this week

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase more. And zinc (on empty stomach). SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & 400mg theanine?; bedtime "600" GABA; +2h GABA "600", 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 300 (trying 500) + GABA 400 ✅ (or shd I add more GABA?)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).
With these supps I managed to get sleep breaks down to 10’, but wait, when did I take theanine??? I think 1h before bed?!:
Serrapeptase!
1x zinc!

:new: Supps TODAY: zinc 10:00, 2-4 serrapeptase for the inflammations! 10:00, 14:40, 21:10.

Supps UP NEXT: Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). More serrapeptase for overdoing-feverishness & inflammations. +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #71 'Remember warmer clothes to prevent a sore throat, now it’s colder. :cold_face:
Lessons in self-care #72 “Keep it slow” today, cos of the diff… erent night. :crazy_face:
Lessons in self-care #73 Walnuts & plums made my tongue very sore: Marigold essence. :face_with_monocle:
Lessons in self-care #74 Mouth, feet, cold, pain, & supps: getting confused - too much :confused: :roll_eyes: :upside_down_face:

Reasons to be cheerful #77 Eyesight better the last few days - strange! :face_with_monocle: :eyeglasses: :dark_sunglasses:
Reasons to be cheerful #78 Interest in my fibro-song Coming Up. :face_with_monocle:

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-23, Thursday - improving again, phewww…

Walnut oral "allergy"! (From proteins like bromelain? or tannin in its skin?) - who'dve thought!

Why do walnuts hurt the tongue? | KnowsWhy.com
Why do walnuts make your tongue sore? - Quora
Why do walnuts hurt my tongue? – AnswersToAll
https://www.reddit.com/r/AskReddit/comments/h7dsj/why_do_raw_walnuts_hurt_my_mouth/
Bromelain is like the serrapeptase I take a protein.
To stop the tannin leaching in water (German: wässern) may help - but that might also reduce the good bits…

Triggers & resulting Symptoms

SLEEP: 8h52, up 6x (57'), no doze ➔ Feeling 90% well, Ache 1 of 7 ✅ - compare supps to Monday

FCS p1 22:25-
23:45 4’ 90%/1 p0 st0! drink fw1’ heartburn → Gastritol (or is the heartburn from the tea treee oil?)
0:50 5’ 90%/1 p2 st1 drink fw3’ heartburn
2:36 3’ 90%/1 p0 st1 drink fw1’ + 500mg GABA & 400mg L-glutamine & 289mg passiflora.
& "300"mg tryptophan
3:05 39’ groin pain.6. p0 hungry - drink
5:20 3’ 90%/1 p0 st1 hungry - drink fw1
6:47 3’ 90%/1 p0 st1 hungry - drink fw1
-8:14
Sum: 1h35+8h14-(4+5+3+39+3+3=)57’=9h49-57’=8h52, up 6x (57’), no doze

ACTIVITIES➔ACHE: Starting 90%/1, singing/music production 80%/2, but as soon as I start moving more instead of distracting 80-70%/2-3, quiet mask-talking at work ➔ 80%/2. So Still flaring - is it the tooth inflammation?? More serrapeptase? Why not try magnesium malate "for fibro" again? Dunnit. I'm doubting it's the tooth a bit, cos an inflammation that big shdve been affecting me longer than just from Friday on. Or is it only the "open" part? Well 60' TT was not much of a problem, during & after, pretty easy 85%/2, afterwards standing, then 20' yardwork ➔ 85%/2! Was that the malate or was I going there anyway? Is the tea tree oil on the inflammation helping?

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅🧐, sitting ✅🧐, arms up ✅❌🧐, neck stiffness 90° ✅, stiffness after poses: once st0 at night ✅🧐, fast cycling ✅🧐, bladder 2xp1-2 at night ✅, GI: almonds before, but still got heartburn after the supps, despite reducing tryptophan ✅&❌, talking ✅, mask-talking ✅, eating: gently recreated the sore tongue after walnuts & plums (less this time, with something else in between), must be a small inflamed bit which they, it's not the first time that walnuts have "burnt" the back of my tongue this, strangely....

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 56' ✅, fibro-work (fw) 45'...

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

fw: Night: 5. 10’ 10’ 20’*

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase more. And zinc (on empty stomach). SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine; bedtime "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Normal stuff, adjusting: 2x300 tryptophan (21:50 & 2:35), 2x400 theanine (22:20 & 9:15), Sleep wasn't ideal, so compare to Monday!; zinc 9:20, serrapeptase 9:20, 10:20, 14:40, magnesium malate 2x400 14:40

/21:50 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "300"mg tryptophan
/22:20 600mg GABA+ 400mg theanine
/2:35 !500mg GABA & !400mg L-glutamine & 289mg passiflora & !"300"mg tryptophan
/9:15 400 GABA + 400mg theanine

Supps UP NEXT: Encapsulating certain amount in small seethru plastic tubs. Keep magnesium malate up? May have helped get out of the flare. Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). More serrapeptase for overdoing-feverishness & inflammations. +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #75 I oughtn’t feel as lazy as I am feeling; not housework, more self-care!
Lessons in self-care #76 I need to adapt my clothing faster to the colder temperatures, indoor & out.
Reasons to be cheerful #78 Nausea from longer neck turning the past years is better now.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Template for tomorrow

2021-09-24, Friday

Triggers & resulting Symptoms

SLEEP: h ➔ Feeling ?90% well, Ache ?1 of 7 ✅

?21:35 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
?22:10 600mg GABA + 400mg theanine
?2:10 !500mg GABA & !500mg L-glutamine & 289mg passiflora & "400"mg tryptophan
?7:50 400 GABA + 400mg theanine
FCS p1 -?22:00-
?2:00 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan
-End
Sum:

ACTIVITIES➔ACHE:

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅❌🧐, standing ✅❌🧐, loins ✅❌🧐, sitting ✅❌🧐, arms up ✅❌🧐, neck stiffness 90° ✅❌🧐, stiffness after poses ✅❌🧐, fast cycling ✅❌🧐, bladder 0xp1-2 ✅❌🧐, GI ✅❌🧐, talking ✅❌🧐, mask-talking ✅❌🧐

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: h ✅, fibro-work (fw)

:white_check_mark:
:x: Timing, AuTr 10’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 5? + 5’ + 5’ +10 +30’*

THERAPIES:

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase more. And zinc (on empty stomach). SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine; bedtime "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Normal stuff, adjusting: 2x300 tryptophan (21:50 & 2:35), 2x400 theanine (22:20 & 9:15), Sleep wasn't ideal, so compare to Monday!; zinc 9:20, serrapeptase 9:20, 10:20, 14:40, magnesium malate 2x400 14:40

/21:50 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "300"mg tryptophan
/22:20 600mg GABA+ 400mg theanine
/2:35 !500mg GABA & !400mg L-glutamine & 289mg passiflora & !"300"mg tryptophan
/9:15 400 GABA + 400mg theanine

Supps UP NEXT: Encapsulating certain amount in small seethru plastic tubs. Keep magnesium malate up? May have helped get out of the flare. Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). More serrapeptase for overdoing-feverishness & inflammations. +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #75 I oughtn’t feel as lazy as I am feeling; not housework, more self-care!
Lessons in self-care #76 I need to adapt my clothing faster to the colder temperatures, indoor & out.
Reasons to be cheerful #78 Nausea from longer neck turning the past years is better now.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-24, Friday - daft day: was adding SAM-e part of the problem?

Triggers & resulting Symptoms

SLEEP: 8h32, up 4x (43'), dozing ?1h ➔ Feeling 90% well, Ache 1 of 7 ✅, but woken up by wife, and wasn't really up to getting up. Need to generally go to bed earlier to be able to get Fridays. +55' nap = 9h27

FCS p1 ?22:10-
1:14 4’ 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan. warmer clothes.
2:45 3’ 90%/1 p0 st1 drink fw1’
4:49 30’ awake(?) → 6 doze/AuTr, counting from 100-0 without much fail…
5:45 FCS#2 6’ 90%/1 p0 st1 drink fw1’
-7:25
Sum: 1h50+7h25-(4+3+30+6=)43’=9h15-43’=8h32, up 4x (43’), dozing ?1h.
15:49-16:45 = 55’ nap

ACTIVITIES➔ACHE: Commuting ➔ 70%/3, despite taking malate, serrapeptase, zinc and SAMe, but better at work before working ➔ 80%/2, then after mask-talking ➔ 75%/2, but just tired & slow, not too bad otherwise. After commuting home & resting (watching a video of cute as well as dangerous elephants and others I'm getting worse rather than better ➔ 60%/3 (isn't the SAM-e is it? Paradox effect!?), resting further ➔ 70%/2. Nap 1h quite OK, but no better ➔ 70%/2, TT 70' with no pressure at all hardly made a difference either ➔ 70%/2. And all this despite all the supps? Or because of the new ones? Only better after evening meal and then the first night supps (earlier, at 20:00)➔ 80%/2

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses 🧐, fast cycling ❌🧐, bladder 3xp1-2 ✅ (does it hurt more when Achey just due to slouching more?! No, 16:50 1xp3, despite not slouching...; 16:55 p0! - caused by drinking a lot before napping 17:05 p0-1 - OK this is getting very unusual, but does sometimes happen after a holdup), 19:00 p3-4. Praps the slouching before going, due to not feeling good? 🧐 GI: slightly loose stool at 12:00 maybe from the Mg? Or the SAMe (see Sahelian's website). ✅🧐, talking ✅, mask-talking ✅. Got 1 out of 2 of the foot (ball) & of the mouth (walnuts) problems done. Concentrate on the tooth inflammation now. Hmm, there's a new inflammation in my mouth now... - well I'll do both at once...

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 70' ✅, fibro-work (fw) 23'

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

fw: Night: 5. 3’ 10 5’*

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase more. And zinc (on empty stomach). 1-2x Mg malate. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine; bedtime "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Normal stuff, adjusting: 2x300 tryptophan, 2x400 theanine again, sleep was good but not ideal, supps Monday night were similar; zinc 7:30, magnesium malate 2x400 7:30, SAMe 7:30, serrapeptase 7:30, 12:00, 16:50...

21:40 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "300"mg tryptophan
22:10 600mg GABA+ 400mg theanine
1:15 !500mg GABA & !400mg L-glutamine & 289mg passiflora & !"300"mg tryptophan
7:30 400 GABA + 400mg theanine + 1 zinc + 2 mg malate + 1x serrapeptase

Supps UP NEXT: SAMe. Encapsulating certain amount in small seethru plastic tubs. Keep magnesium malate up? May have helped get out of the flare. Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). More serrapeptase for overdoing-feverishness & inflammations. +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-25, Saturday - earlier & good sleep, good start, full of energy - praps the warm weather? Energy ebbing away in the afternoon tho, despite careful minute-to-minute pacing. Would more serrapeptase &/or SAMe’ve been helpful?

Quite a few possible triggers for this week’s flare: 1) Colder weather, 2) a) adding mg malate again, b) adding SAMe new, 3) the inflammed tooth, 4) no cryotherapy or acupressure, 5) not getting to bed early enough, esp. Thursday to Friday.

Good sleep altho I forgot GABA+theanine before bed - (but 80%/2)! Lots of supps at 20:00, 0:15 and 8:15.
Food-news: Cashews aren’t nuts. Their histamine & lectins might cause problems / allergies.
(Also their production, so fair-trade and organic is best, and not eating too much.)
I’m reducing them, altho they are nice & sweet & soft…
Just took a small mouthful on an empty tummy, which tingled im my mouth, so I was interested.
Nocebo effect: In a new study (Sep21) acupuncture was not influenced by pre-info.
A note that nocebos (sfx “increase” due to pre-info) are frequent in certain treatments made me try to find out which

Triggers & resulting Symptoms

SLEEP: 8h14, up 3x (11'´), plus 14' dozing. ➔ Feeling 85% well, Ache 1-2 of 7, improving ✅. Slight headache from drinking less to try not to pee as much, which as ever doesn't help much, as I still have to go, still wake up, still have to move in between.

FCS p3 again pretty high, still got SAM-e under suspicion.
21:55-
0:15 4’ 80%/2 p0 st1 drink0 fw2’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan
2:40 4’ 90%/1 p0 st1 drink0 fw1’
4:45 3’ 80%/2 p0 st1 drink10 fw1’
-6:20 9’ 80%/2 p1 st1 drink10 fw3’
6:29-6:43 14’ doze/AuTr
Sum: 2h05+6h20-(4+4+3=)11’=8h25-11’=8h14, up 3x (11’´), plus 14’ dozing.

ACTIVITIES➔ACHE: Flare dissolved, after drinking for the headache ➔ ?90%/1, same after TT 80' dead easy and shopping directly after ➔ ?90%/1, now visiting family, but despite cold showering before and minute-to-minute-pacing, incl. a long break and tuning down the interaction I only managed to keep feeling pretty well, but the Ache crept up: 80%/3, which also interestingly included pains in all big joints and thighs, which I don't usually have.

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing: 10' at my workstation was 'enough', first thing, repeat that later. ✅🧐, loins: hurts sometimes ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses: worse in the afternoon ✅🧐, walking: all joint tendons 🧐, fast cycling ✅🧐, bladder 0xp1-2 better again now the flare's disappeared ✅, GI ✅, talking ✅🧐

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 65' ✅, fibro-work (fw) 2h

:white_check_mark: Timing, AuTr 10’, hunchback-pillow 5’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 9’, neck 2 3’, twist-stretch 4’, loins 3’,
:x: yoga 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 5 +2h*

THERAPIES:

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase, zinc (on empty stomach), mg malate. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine (or later? or leave?, like last night!); bedtime (?) "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: I apparently forgot to take GABA+theanine directly before bed & slept well all the same! And sleep time was ideal. :clock8: Zinc 8:15, magnesium malate 2x400 8:15, SAMe 100 8:15, serrapeptase 10,000 units 8:15...

/20:00 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
Forgot!: Unnec? 600mg GABA + 400mg theanine
/0:15 !500mg GABA & !500mg L-glutamine & 289mg passiflora & "400"mg tryptophan
7:30 400 GABA + 400mg theanine
8:15: 1 zinc + 2 mg malate + 1x serrapeptase + SAMe.

Supps UP NEXT: If SAMe doesn't work out at 100mg, I cd halve it. Magnesium malate at daytime, cos of flare? Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness?). Need more serrapeptase, so I'll have to order some more, cos I've given (sold) my acupressurist & colleague most of them. Ordered Ribose & NADH today (Sat 25th), so I'm almost thru with my list.... +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

I’d forgotten to regularly check my pains due to walking, added it in the template now.
Lessons in self-care #77 Pacing from minute-to-minute while socializing is an interesting experience.
Reasons to be cheerful #79 Nice small family visit.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

1 Like

2021-09-26, Sunday - quite good again, but aside from TT careful pacing.

Triggers & resulting Symptoms

SLEEP: 8h32, up 6x (59') (plus 38' doze = 9h10) ➔ Feeling 90% well, Ache 1 of 7 ✅. I guess cos of delaying the bedtime amino acids to the 1st break and the 1st break ones to the 2nd

FCS, tea tree oil 2x in mouth, p1
21:52-
23:48 3’ 400 GABA + 400mg theanine 80%/2 p2! st1 drink fw1’. chk p2: DUE TO late GABA??
00:25 3’ 80%/2 p0 st1 drink fw1’. Pretty awake, supps apparently too late,
0:36 38’ 6 80%/2 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan
2:46 7’ 80%/2 p1 st1 drink fw5’ (GI OK, despite tea tree oil) lots of dozing/AuTr
3:15 5’ FCSx 80%/2 p0 st1 drink fw1’
5:12 3’ 90%/1 p0 st1 drink fw1’
-7:23 8’ 90%/1 p1 st1 drink fw5’, plus doze -7:53 = 38’
2h08+7h23-(3+3+38+7+5+3=)59’= 9h31-59’ = 8h32, up 6x (59’), plus 38’ doze = 9h10
Sum:

ACTIVITIES➔ACHE: Quite good start. TT dead easy!! ➔ 90%/1, cycling 2x30' (with long break, legs up on a bench & yoga) & housework 20' ➔ 80%/2-3

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins ✅🧐, sitting:not good on bike: ❌, rest OK-ish ✅, arms up: hard changing bed clothes, yardwork, washing & blowdrying hair: ❌, neck stiffness 90° ✅, stiffness after poses ✅, walking: didn't; cycling: backside hurt, had to (and could!) spurt in stints to keep up with my wife ❌, bladder 4xp1-2 ✅🧐, GI ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 76' ✅, fibro-work (fw) 3h30

:white_check_mark: Timing, AuTr 20’, hunchback-pillow 10’, cold shower 2x(10’), palpate 2x1’, belly 3’, back 7’, neck 1+ 5’, neck 2 1’, yoga 4’, loins 2’, twist-stretch 2’.
:x: gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 5’, 2h +30’ + 1h=*

THERAPIES: Well, this week without cryotherapy/acupressure wasn't exactly great..., let's see what the last 2 days bring. Backside and arms definitely need doing up again.

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase, zinc (on empty stomach), mg malate. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine (or later? or leave?, like last night!); bedtime (?) "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Similar to yesterday...

20:30 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "300"mg tryptophan
23:50 600mg GABA + 400mg theanine
0:35 !600mg GABA & !600mg L-glutamine & 289mg passiflora & "400"mg tryptophan
7:30 400 GABA + 400mg theanine
10:15: 1 zinc + 2 mg malate + 1x serrapeptase + SAMe (SAMe too near after food, 1h instead of 2h)

Supps UP NEXT: SAMe seems OK now. Magnesium malate at daytime, cos of flare? Not swapping to or adding specks of melatonin (yet), since no sfx & 10' breaks is ideal. More, plus more glutamine? (stiffness? But when I overdose July 25th stiffness was if at all worse...). Need more serrapeptase, so I'll have to order some more, cos I've given (sold) my acupressurist & colleague most of them. Ordered Ribose & NADH today (Sat 25th), so I'm almost thru with my list.... +WAKE/FOG: 0) ginkgo 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (I have LC: orally or injected?) 5) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? 🧐 +SLEEP: Keep tryptophan up 🧐, or melatonin, levodopa. NAC?. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

I’d hoped that improving sleep would improve the Ache, i.e. is a part of its cause. That’s one reason why I’ve named sleep problems separately on my trigger list. I have improved my sleep improved (thru passiflora & amino acids) though. Even during the episode this week it was better than it used to be. It does improve my quality of life, but still doesn’t allow for more activities or longer stints, such as more work. But praps this is still a possibility with others?
Imagining a “beatiful sky, moving”, to keep thoughts at bay: Dozing with autogenic training this morning, I managed to find an image which stopped thoughts quite well for quite a time. It was a pretty intricate sky pattern, which evolved and I formed, praps like a morning sky with dark and light bits and many cloud formations. Hoping to develop this further. Haven’t managed to increase the twiggly (= tickly & wiggly, see urbandictionary ‘stim’ in my hands, which I can do even better in my feet now, e.g. even now while writing.
Watching a new (Aug 1st) Roland ‘Liebscher & Bracht’ video about the right sleep position, in which he says don’t sleep on your side, with legs bent up, with pillow and/or bolster under your head/neck, but lie on the back more, every time you wake up, don’t use a soft mattress, so the curves are straightened out, even sleep on the floor. He suggests trying to press the head up a little with your hands in the 1st minutes, stretch your legs down at your knees, stretch toes up using your blankets around them. But he says best is lying on your belly, incl. stretches like your arm out, turn your feet inside (good for hips and knees). Sounds extreme, but I have always done a lot of this, cos it was nec. I sleep mainly twisted in rescue position and lying on my back is still an enormous problem because of my oversensitive SIJ, even made me & my psychiatrist think I may have RLS.
I’m also interested what he says about how far I shd be able to turn my neck, using this video with tests what moves are good to be able to do. The 4th test, wrists, is the only one I have difficulty with, so I’ll be practicing that, if I put my wrists on the floor or a chair I can’t get to 90° or more, . the 5th is the neck, and he says 90° is enough, so I’m right trying to get there. The other 4 tests are no problem for me. At the end he recommends eating only plants, so vegan.
I also skimmed thru his 30’ stretching for pain video, but I must say my twist-stretching in 30’’ regularly is much better for me.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Hello JayCS! It’s been a very long time since I’ve been on Ben’s Friends site. Here is my Fibro experience with sleep. I bought an expensive memory foam mattress, thinking that is would be wonderful for my fibromyalgia. Nope. But…it seems that nothing helps for an extended period of time. The mattress was more firm than I expected. So I added a mattress topper. That helped for awhile. Then it didn’t. So I added another mattress topper. That was good for awhile. Then I had to take one of the mattress toppers off. Then put it back on. Then take both of them off. Then put the smaller one back on. Then take that off. Then put both back on. Round and around I go. For 3 weeks, I’ve been fine with just the mattress, until this morning. Tonight, I’ll add one mattress topper. This type of cycle also pertains to my pillow or pillows. Right now, I have 5 different pillows to choose from. But I’ve NEVER found a pillow that was j u s t r I g h t. I have never been able to sleep on my stomach. But how I lie in bed also changes. For 3 weeks, I’ve been a side sleeper. When I woke up this morning, I knew that tonight I would be sleeping on my back. Yikes! It’s crazy what we do to get mediocre sleep because of fibromyalgia. I’m glade visualization is helping you to fall asleep. I have several “ places” I go when I use visualization. I use this technique to fall asleep or if I’m having flashbacks or am super anxious. It has been very effective for me.

1 Like

2021-09-27, Monday - quite OK, getting a few things done, but not too fast

Triggers & resulting Symptoms

SLEEP: 8h10, up 5x (47'), some dozing/AuTr ➔ Feeling 90% well, Ache 1 of 7 ✅, but too awake once again, new supp tweaks nec.: space passiflora out, praps add spaced out specks of melatonin

FCS p1 22:14- fw25’ (read a new post too late…)
23:45 9’ 90%/1 p0 st1 drink fw3’ + GABA & glutamine & passiflora & tryptophan. Heartburn - drink (soy milk) first.
0:10 6’ racing thoughts FCS#2 (after quite good AuTr with no) fw2’
3:04 6 19’
4:15 10’ racing thoughts fw5’ FCS#3. dozing quite a bit(?)
6:43 3’ 90%/1 p0 st1 drink fw1’
-7:11
Sum: 1h46+7h11-(9+6+19+10+3=)47’= 8h57-47’= 8h10, up 5x (47’), some dozing/AuTr

ACTIVITIES➔ACHE: Work/mask-talking (supposedly inferior FFP2 mask, tired) ➔ 85%/1 ✅🧐, fw standing ➔ ?90%/1, 1.5h cleaning out paperwork ➔ ?85%/2, mainly just tired tho

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing quite a long time during fw ✅, loins not easy ✅🧐, sitting OK ✅, arms up: Shoulders back! ✅🧐, neck stiffness 90° ✅✅, stiffness after poses ✅, walking ✅, fast cycling: Pump up more often! ✅, bladder 2xp1-2 ✅, GI: almonds (like the past few days, just forgotten to put it to 'paper') ✅, talking ✅, mask-talking (despite 'inferior' mask) : ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 75' ✅, fibro-work (fw) 3h

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

fw: Night: 25+5. 7.15-10-5-8:20=50’ +10 +2h*

THERAPIES: Psychotherapy on Tuesday: Acupressure on Tuesday, Sleep lab psychiatrist on Thurday: Write him an overview...

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase, zinc (on empty stomach), mg malate. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine (or later? or leave?, like last night!); bedtime (?) "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: back to 'normal', everything earlier, slightly more GABA (3x600), glutamine (500) & theanine (2x500), more malate (3x400); SAMe on empty tummy.

/20:35 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/21:35 600mg GABA + !500mg theanine
/23:45 !600mg GABA & !500mg L-glutamine & 289mg passiflora & "400"mg tryptophan
/7:25 SAMe (empty tummy!),
/7:50 !600 GABA + !500mg theanine, 1 zinc, !3x400 malate.

Supps UP NEXT: Order serrapeptase. Ordered Ribose & NADH Sat 25th. +WAKE/FOG/FATIGUE: 0) ginkgo? 1) Keep SAMe 2) Keep malate more? 3) Ribose 4) NADH/NAD+ 5) ALC (I have LC: orally or injected?) 6) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? (stiffness? But when I overdosed July 25th, stiffness was if at all worse...) 🧐 +SLEEP: Passiflora later, spaced out more, e.g. 1 before, 1 every break? Same for praps melatonin (short half life). More tryptophan? Less theanine? Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Revisited lectins one last time. I'd read not to drink almond drink, was wondering why, as this is the only alternative I have to soy drink. It's because almond drink likely contains their skins, which are high in lectins.... OK: Would anything be left if I avoided lectins? Yes! Some nuts, not even all.... 🧐. That's a bit too radical a way of getting rid of my IBS and FM...

Maize/corn and cashews wdnt be that much of a problem to stop eating.
Mayoclinic is skeptical, instead recommending to avoid trigger foods, which is what I do successfully, but it means having to leave a pretty big amount of foods already.
Looking at an easy overview (here at the end) I’d need to avoid grains, legumes, dairy and nightshades.
That’d leave me with nuts - not even of all of those. Nothing else. All veg I can eat I wdnt be able to eat any more. Soy & tofu which is something I tolerate best wd mean cutting half of what I eat. I’d die of malnutrition pretty quickly. OK, let’s forget this crap: May be something for you, it’s not for me.

Reasons to be cheerful #80 Managed a bit of everything today, not the really important things, but hey, maybe tomorrow…

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Excellent sleuthing, Freedom! :grinning: - and nice that you’ve managed to stop by on your thorny road.
If I’m lucky, I’ve found one good solution now that will stay for quite a while. The changes up to now were due to different parts of my body needing different hard- or softness: My hunchback has always needed the hard mattress, apparently even when sleeping on my front, all my limbs since fibro need it softer, so soft topper, my thighs need it even softer, so lambskin under them and SIJ, but I’ve now realized that’s not enough, I can’t sleep on it for long at all, due not to a direct pain, but to incredible unrest. (Despite having found that putting a small hard cushion under my hunchback presses it up, so shoulders and head back, so my soft palate no longer makes noises).
If I’m even luckier, I or my acupressurist will find a way of making my SIJ less sensitive, like she has my tailbone…
I’d be very interested if you ever find out what it is that changes for you. Also if you can manage or learn to change your position immediately, according to what your body needs.

Thanks for the idea about the “places” you go! Sometimes I have quite strong images, but sometimes nothing much appears. Last night the moving clouds didn’t work, so I went with the flow and found myself in mud flats, but everything kept disappearing, so I lost attention and the thoughts came back. So I tried finding a good place, but didn’t find one. I spose I’ll have to just continue looking, praps when I’m more awake. How (roughly) did you find yours, are they similar to some you’ve actually seen?

Highlights this week - Sep 20th to 26th

Flare Friday to Friday…
despite serrapeptase, tryptophan & changing theanine…
stopped praps by weather, SAMe and/or magnesium malate…

Emojis of the week: :frowning_face_with_open_mouth: :hushed: :flushed: :worried: but still happy :smiley:

  1. Supps: OK, but not improving reliably. :face_with_monocle:
  2. GABA 3x600 OK :face_with_monocle:
  3. Glutamine still not more, but overdosing it didn’t help stiffness.
  4. Theanine still OK, but might still be making sleep too light towards the end?
  5. Tryptophan seems OK, but not enough decisive improvement.
  6. Serrapeptase no longer miracling, despite taking more due to tooth inflammation.
  7. ZInc and magnesium malate additions at 8:00 are OK, no sfx.
  8. Same with SAM-e. Worsening Friday & sfx?, but improving Sat, so can’t be the SAM-e.
  9. NADH/+ & Ribose ordered now for waking/fatigue, also need more serrapeptase again.
  10. Supps - esp. encapsulating them - are getting confusingly much, but each is still making sense.
  11. Acupressure: Neck has now remained good = 90°, so I’m keeping up those exercises.
  12. Neck: Watch out if I still get nausea from staying turned to the side (to someone), or not.
  13. Posture: Next keeping shoulders back, back upright, if possible.
  14. Activities & Actions: Mask-talking better, pee pain stable, arms worse: shoulders back?
  15. TT: Dead easy again after a tough exhaustible week.
  16. Cycling I used energy bursts to catch up with my wife, after needing to fall back 3x.
  17. Sleep: Still Fragile: Kept sleep breaks to usually <1h, but “small” things smash it up.
  18. Passiflora maybe needs to be split up more over the night. Same if I try adding melatonin.
  19. Drinking less at night to pee less causes a big headache: don’t.
  20. Sleep position still rescue position (back twist): No lower back unrest if I avoid lying on my SIJ.
  21. Compelling images for getting back to sleep is sth. I’m still working on.
  22. GI: Good. Take care, walnuts & cashews hurt my mouth insides a bit.
  23. Generally: Worse all week since last Friday: Colder weather?! :face_with_monocle:
  24. If not weather: No acupressure, diff. supps, tooth inflammation, too much work before, bedtimes?
  25. The tooth inflammation may be something big, but my jaw pain is as ever only slight. Tea tree oil.
  26. If it is the weather, I need to watch what I put on/take off much more closely again.
  27. Paced beautifully, slow, taking control of my environment, self-advocating to people how far I can go.
  28. Magnesium malate from Thurs on coincided with SAMe, warmth & improving Sat. :face_with_monocle:
  29. Eyesight seems improved this week.
  30. 2 pains in mouth: tea tree oil/Marigold, 2 on feet: Arnica & tea tree oil… Improving.

2021-09-28, Tuesday - psycho & physio again was good

Triggers & resulting Symptoms

SLEEP: 9h42 up 4x (18') ➔ Feeling 90% well, Ache 1 of 7 ✅ - spreading out passiflora helped, added a 5th capsule after 5.5h; best even more?

FCS p1 21:20-
22:54 5’ 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan
0:09 5’ 90%/1 p0 st1 drink fw3’ !1x289 passiflora
2:53 5’ 90%/1 p0 st1 drink fw1’ 5th !1x289 passiflora, dropped into almond milk, plus another capsule was in there, so I drank it all, quite a lot…
5:59 3’ 90%/1 p0 st1 drink fw1’
-7:20 (left knee → arnica cream, after hunchback pillow & wrapping quilt under buttocks leaving SIJ free)
Sum: 2h40+7h20-(5+5+5+3=)18’=10h-18’=9h42 up 4x (18’)

ACTIVITIES➔ACHE: music production, psycho, physio, taking care of old bikes, TT ➔ 90%/1, just needed a few games to "re-arrange my limbs" after physio - I don't feel that, but the results are clear.

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅✅, loins better after physio ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, bladder 2xp1-2 ✅, GI ✅,

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 55' ✅, fibro-work (fw) 15'

:white_check_mark: Timing, AuTr 2’, hunchback-pillow 10’, cold shower 1x(10’), palpate 1’, belly 3’, back 7’, twist-stretch 7’, marionette-hang 15’,
:x: neck 1+ 9’, neck 2 10’, loins 5’, yoga 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 5’ + 10’*

THERAPIES: Psycho & physio both good, no acupressure, more osteopathy & other physio - spine mobilization, loins, neck..

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

Supps to KEEP UP: PAIN (ACHE; stiffness?) ✅: Serrapeptase again, 8:00 zinc (on empty stomach), mg malate. SLEEP: 0) 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1, "400"mg tryptophan & ~"400"mg theanine; bedtime "600" GABA; +2h 600 GABA, 400 glutamine, 1x passiflora, & 400 tryptophan. ✅ WAKE/FOG: 0) +8h theanine 500 + GABA 600 ✅

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Spread passiflora ✅; SAMe earlier: on empty tummy; less theanine, still 3 malate

/20:50 !1x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/21:06 !1x289 passiflora & 600mg GABA
/22:54 5’ !1x289 passiflora & !300mg theanine & !600mg GABA & !500mg L-glutamine & "300"mg tryptophan
/0:09 !1x289 passiflora
/7:40 SAMe (empty tummy!),
/8:20 !600 GABA + !500mg theanine, 1 zinc, !3x400 malate.

Supps UP NEXT: Add some GABA with glutamine at midday. Order serrapeptase. Ordered Ribose & NADH Sat 25th. +WAKE/FOG/FATIGUE: 0) ginkgo? 1) Keep SAMe 2) Keep malate more? 3) Ribose 4) NADH/NAD+ 5) ALC (I have LC: orally or injected?) 6) glycine. +STIFFNESS: +glutamine balanced with GABA at daytime? (stiffness? But when I overdosed July 25th, stiffness was if at all worse...) 🧐 +SLEEP: Passiflora later, spaced out more, e.g. 1 before, 1 every break? Same for praps melatonin (short half life). More tryptophan? Less theanine? Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #78 Use it or lose it! (Oldie but goldie…)

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Oh where our thoughts go. I get it. When I use visualization, I have several places I go to, or create. For instance, I love the ocean. I love lakes. I will visualize myself sitting on the beach and sort of create the scene as I go. I might listen and watch the seagulls. I might look at the waves crashing and flowing onto the sandy beach. I have created a lake house. I designed it the way I wanted it. So it’s not so much about looking at one thing over and over, such as watching the clouds flow by or kicking a ball over and over. It’s picturing myself in a place that gives me joy. You might say that that would actually make your mind work harder? Well, once I have “ made in my mind” some joyful places, I use them over and over. I picture myself driving down a country road in my baby blue VW Bug. I pull into the gravel driveway to my very large log cabin. Sometimes, that’s all it takes and I’m asleep. But, if not, I visualized walking through the door, into the kitchen, where fresh, warm chocolate chip cookie are waiting for me on the table. And sitting at the table is my mom. But it’s not my “real” mom. It’s the mom I made up in my “ visualization”. She is kind and loving and welcomes me with a big hug. JayCS, I’m not sure if I’m explaining this in an understandable way. But it has been a way for me to heal from trauma. It has helped me many, many, many times to fall asleep. It has helped me calm down when my anxiety has been overwhelming. The one thing it has not helped me with, is when my Fibro pain is so bad that I can’t think. Hope this helps you as much as it has helped me. :relaxed: Freedom

1 Like

2021-09-29, Wednesday - OK-ish

Hey JayCS is in the “news” today :exclamation: :sunglasses: :flushed:
Hi especially to any occasional or maybe regular new readers for stopping by! :smiley:

Triggers & resulting Symptoms

SLEEP: 10h37-34'=10h, up 4x (34') (minus ?1h dozing/AuTr = 9h) ➔ Feeling 80% well, Ache 1 of 7 ✅, sleeping a lot & effectively this week, but still tired: Recovering, or is it a supp?

FCS p2 21:45-
0:16 12’ 2nd 1x289 passiflora & & !600mg GABA & !500mg L-glutamine fw2’ solid stool (physio had felt that…) 90%/1 p2 st1 drink fw2’
1:48 3’ 90%/1 !p2 st1 drink fw2’ 3rd x289 heartburn → almond milk, hot flush → clothes off, sting.
4:29 3’ 90%/1 !p2 st1 drink fw1’ 4th 1x289 heartburn
5:44 16’ 6 90%/1 !p1 st1 drink fw1’ dozing/AuTr
-8:22
Sum: 2h15+8h22-(12+3+3+16=)34’=10h37-34’=10h, up 4x (34’) (minus ?1h dozing/AuTr = ?9h)

ACTIVITIES➔ACHE: Stool at 8:?? & 15:30 ➔ 70%/2 (serrapeptase!? 🧐), supps/resting/music/fw ➔ 80%/1, to/at work ➔ 90%/1 (but slightly tired & funny in my head, but may be the mask-talking), grandchild 2h, plus cycling 2x20'➔ 85%/1, shop 20' ➔ 85%/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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing ✅, loins: left easier at first, but cramps after 10'': test that more! ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, walking ?✅🧐, cycling quite fast ✅, bladder 7xp1-2: More GABA made it worse. ✅🧐, GI: only a little amino acid-heartburn, soy drink OK; reduce or space out more? ✅, talking ✅, (quiet & a bit of loud) mask-talking ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 67', more marionette-hang, less hunchback-pillow ✅, sitting & walking with shoulders back & marionette-hang feels a bit like twist-stretching and boosts self-confidence ✅, but isn't easy 🧐. fibro-work (fw) 1h45

:white_check_mark: Timing, AuTr 15’, hunchback-pillow 5’, cold shower 1x(10’), palpate 1’, belly 3’, back 6’, neck 1+ 6’, neck 2 2’, yoga 2’, marionette-hang 15’, loins 2’,
:x: twist-stretch 10’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 10’ + 1h+5’+5’ +30’ Ben’s Friends news/*

THERAPIES: After psychotherapy yesterday: Slowly reducing some of my forum work may end up in writing some more sort of bigger stuff. Also spoke about some relationship stuff. After cryotherapy/acupressure yesterday: cycling not particularly fast, TT first slow 2 games, then better, then dead easy; loins sore/stiffer in the evening. Better today, but not jumping around.

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

Supps to KEEP UP amounts, roughly, but NEW: spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): mg malate(?) serrapeptase? glutamine? ✅: 8:00 SAMe & zinc (on empty stomach, 30' before)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Lots NEW: Spread passiflora, 4x1 ✅; reduced tryptophan, 1x 21:15 ✅; reduced theanine, 1x 21:15 ✅. This amount of self-made capsules with white powders is still confusing me. I can distinguish some easily, but it depends on my concentration, patience, light etc., !15:40 GABA + Glutamine, Serrapeptase at 8:20? & 15:30, strong knackering stool urge praps afterwards (SAM-e?); also slightly nauseous: definitely SAM-e!

new! /20:00 selene, rosewort/magnesium carbonate/B1 at meal,
new! /21:15 1st 1x289 passiflora + 600mg GABA + "400"mg tryptophan + 300 theanine
new! /0:15 2nd 1x289mg passiflora + 600mg GABA + 400mg L-glutamine
new! (wasn’t nec: 2nd "400"mg tryptophan)
new! /1:50 1x289 passiflora
new! /4:30 1x289 passiflora
new! /8:25 SAMe & zinc & 8:40 serrapeptase (all empty tummy, so best earlier!),
/9:05 !600 GABA + !400mg theanine, !3x400 malate.
?15:20 serrapeptase: Stool directly after, this morning, too? Can’t imagine…
/15:40 GABA + Glutamine

Supps UP NEXT: +STIFFNESS/Bladder: ADD some GABA with glutamine at midday for stiffness, but watch for GABA overdose! (glutamine overdose July 25th: stiffness same?) 🧐 ACHE: Got some serrapeptase back, but still need to order some new. +WAKE/FOG/FATIGUE: 1)&2) Ordered Ribose & NADH/+ Sat 25th, shd be coming today, 29th ('2 days'). 3) ginkgo? 4) ALC (I have LC: orally or injected?) 6) glycine. +SLEEP: More tryptophan? Less theanine? If melatonin (short half life) praps similarly spaced out in self-made capsules. Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #78 Trying not to care that ‘shoulders back’ ‘looks good’, but feels like lying :face_with_monocle:.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-09-30, Thursday - a “different” day, but altogether quite good, maybe serrapeptase does work - on an empty stomach?

Triggers & resulting Symptoms

SLEEP: 8h39, up 4x (28'(+22')) ➔ Feeling 90% well, Ache 1 of 7 ✅

FCS p1 21:45-
23:15 8’ 90%/1 p3-4!! st1 drink fw5’ bladder pain ⇰ too much GABA!(?), so only 1x289mg passiflora & instead: "400"mg tryptophan
1:50 7’ 80%/1 p1 !st3 drink fw4’ 3rd 1x289 passiflora NO HEARTBURN
4:07 8’ 80%/1 p1 s1 drink fw5’ 4th passiflora. drama dream, starting with a church service, then went outdoor, a giant folk choir was suddenly there, then got bigger and bigger, rain poured, still to start, it became a matter of rich families, then secret documents turned up, a Henrike who had cancer or similar wanted to pledge her belongings to me… Only after a side turn due to a big fire somewhere else did the dream come to an end. Dry mouth → gel
5:22 27’ 6 90%/1 !p0 st1 drink fw3’ SAMe, serrapeptase, zinc (empty tummy!) (stool, nausea?) Dry mouth → drink lots.
7:14 90%/1 !p0 st1 drink fw3’ no GI!
-End
Sum: 2h15+7h14-(8+7+8+5(+22)=)50’=9h29-50’=8h39, up 4x (28’+22’)

ACTIVITIES➔ACHE: Music production, 2.5h, standing first ➔ 70-80%/2, but commuting & work, despite quite a bit of talking, praps cos of 2nd serrapeptase, feels like it at least) ➔ 90%/1, sleep lab psychiatrist was even more of a strain than usual, as he was less open, so I had to force my experiences & questions in more ➔ 70%/2, table tennis after was pretty easy ➔ 80%/?2, wish I'd tried a 3rd serrapeptase on an empty stomach (maybe that's the difference), then eating/resting ➔ ?85%/?2, listening to a 65' live talk and 10' questions, asking one myself ➔ 85%/2

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➔
Socializing/Talking➔

ACTIONS➔ PAINS: Lying ✅, standing 🧐, loins ✅✅ (yippee!), sitting: normal chair in the talk, without getting up, but turning my legs from one side to the other every 4-10' (rewarding myself by counting that as 'self-treatment'; yoga before and twist-stretching after) ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅🧐, , fast cycling ✅, bladder 4xp1-2 + 1x3-4!, so increasing GABA at daytime is NOT seeming to help 🧐, GI good, despite same supps ✅✅, talking ✅, mask-talking ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 2h17 (1h20 = continually twist-stretching while sitting) ✅, fibro-work (fw) 37'

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 5’, cold shower 1x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 10’, neck 2 3’, marionette-hang 8’, yoga 5’, twist-stretch 1h20,
:x: loins 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 17. +10+10+10*

THERAPIES: Sleep lab/rehab psychiatrist, mostly praps of general interest, so I'm reporting it all out clear below. In these clickable "details" only about it being for the last time! :-( - and alternatives

His successor seemed pretty good to him, next appt January 6th, but I could contact him via kvmv and praps do zoom appts with him.
Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Psychiatrist appointment: He didn’t have as much time this time, stressful, but I still landed most of my story and questions, and he told me about placebos & confirmed that my slow progression with GABA etc. for over 4 months can’t be placebo, and is way to go if it’s not too stressful for me…
Talked about using placebo fx, that they even work if you do it to yourself, even if you know it is one - which I knew; but also that migraine placebos work for about 1-2 months, whilst psychiatrical ones, like those pretending to be anti-depressants, work for about 1-2 weeks (about 30% improvement, compared to about 50% with real anti-despressants), so if something works longer, then it can no longer be counted as placebo.
We talked a bit about my use of theanine, passiflora, that the theories of medicine & pharmacy can only go so far and the empirical way I am going about it it good, if I am doing it as a hobby and not getting stressed by the amount of time I am doing it - which is the case.
Sleeping position: that I can now lie on my belly well means improved muscles, 4x sleep breaks per night and waking up for 10’ would be normal. But every day is different, a lot of things change, that makes it difficult, hard to, and it’s good how I’m making progress,
Didn’t manage to ask about melatonin. Didn’t really delve into using serrapeptase, however that if it sometimes works that can have many reasons.
Tough for working like I am is the confirmation bias that I have to think up hypotheses about what’s working how and we tend to believe these self thought up things more than other things, altho they may be misleading us.

Supps to KEEP UP amounts, roughly, but NEW: spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): mg malate(?) serrapeptase? glutamine? ✅: 8:00 SAMe & zinc (on empty stomach, 30' before)

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY:

/21:10 selene, rosewort/magnesium carbonate/B1 at meal,
/21:15 1st 1x289 passiflora + 600mg GABA + "500"mg tryptophan + 300 theanine
/23:15 2nd 1x289mg passiflora & 2nd "400"mg tryptophan
Nope (no, cos of bladder pain!?: 600mg GABA + 400mg L-glutamine)
/1:50 3rd 1x289 passiflora
/4:10 1x289 passiflora
/5:25 SAMe, serrapeptase, zinc (empty tummy!) (stool, nausea?)
/?7:30 !600 GABA + !500mg theanine,
/9:30 !3x400 malate
/10:40 serrapeptase: no GI after either, felt good 90%/1 soon after!
Nope: tryptophan at night - ?15:40 GABA + Glutamine

Supps UP NEXT: +STIFFNESS/Bladder: Repeat adding GABA & glutamine again - or the opposite, less? (glutamine overdose July 25th: stiffness same?) 🧐 ACHE: Carry on with serrapeptase, and order. 🧐 +WAKE/FOG/FATIGUE: 1)&2) Ordered Ribose & NADH/+ Sat 25th, shd be coming today, 29th ('2 days'); still not there 30th. 3) ginkgo? 4) ALC (I have LC: orally or injected?) 6) glycine. +SLEEP: More tryptophan? Less theanine? If melatonin (short half life) praps similarly spaced out in self-made capsules. Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #79 Maybe it doesn’t matter getting a new rehab psychiatrist, new game.
Reasons to be cheerful #82 Altogether a successful day!

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-01, Friday - tough day, serrapeptase seemed to help, as did - new - D-Ribose

Triggers & resulting Symptoms

SLEEP: 9h42-37 = 9h05, up 6x (37') (-1h dozing? = 8h05) ➔ Feeling 80-70% well, Ache 1 of 7 ✅, new problem now it's colder: stuffy nose: trying cold washing helped, short break, next up: cold shower &/or hot water bottle; tired / feverish

/21:30 1st passiflora, selene, rosewort/magnesium carbonate/B1 at meal, !“500” tryptophan
/21:40 600mg GABA
FCS p1 22:10-
0:22 3’ 90%/1 p2 st1 drink fw1’ & !2nd passiflora & !600 GABA & !500 L-glutamine & !400 theanine
2:28 3’ 80%/1 p2 st2 drink fw2’ !3rd 289 passiflora
3:38 3’ 80%/1 p2 st2 drink fw2’ !4th 289 passiflora
4:14 3’ 80%/1 p1 st2 drink fw2’ nose stuffed left, 1st time for ages: cold wash? & hungry: soy drink. Better. then right. dozing/AuTr.
5:05 22’ 6. 90%/1 p0 st2 drink fw2’ stuffed nose good.
too late for ?"400"mg tryptophan?
/5:28 SAMe, 1 zinc, serrapeptase (empty tummy!)
/7:55 !600 GABA + !500mg theanine, !3x400 malate.
/8:10 120 ginkgo
/11:00 serrapeptase after work
-7:52
Sum: 1h50+7h52-(3+3+3+3+22+3=)37’ = 9h42-37=9h05, up 6x (37’) (minus 1h dozing? = 8h05)

ACTIVITIES ➔ ACHE: commuting ➔ 70%/1 Work/mask-talking (loudly & quietly) ➔ 70%/1, dead tired, feverish, but no ache. Serrapeptase at 11:00, thigh pang at 11:45, really good at 12:00, despite fast cycling/train ➔ 90%/1, after acupressure ➔ 90%/1: moving things about 45' ➔ 80%/2, better from serrapeptase, then a 30' walk after Ribose ➔ 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➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Sudden 5' right thigh pangs at 11:40, praps from the serrapeptase (11:00)? (But then really good at 12:00) Lying ✅, standing ✅, loins ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅🧐, walking: hard, even short distances at work ❌, but good after D-Ribose at 17:30 ✅, fast cycling: quite OK ✅🧐, bladder 4xp1-2 (22:00-4:00) ✅🧐, GI: hungry at 5:00, but cos of mornings supps I didn't want to eat, soy milk was enough ✅🧐, talking ✅, mask-talking ✅🧐

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 57' ✅, fibro-work (fw) 30'

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

fw: Night: 5? + 20’*

THERAPIES: ACUPRESSURE focussed on backside & back generally as well as nec, helped quite a lot. Psychiatrist yesterday: Option to not doctor around with supps, and the probability is not that high that it will get that much better (my guess is/was +20% at most, which is still <50%, depending on various levels, e.g. table tennis is OK for an hour, socializing usually isn't OK for over an hour.) He implied acceptance also being necessary (which I have), but not denying my way of having fun attempting to get on. Sleep may be improving by getting my body used to a more normal night rhythm using praps placebo effects. The 1' cold shower before sleep might be something like sauna an elated endorphin feeling, encouraging sleep. (Good to feel good about being in bed, not beating yourself up for not sleeping, of course.)

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

Supps to KEEP UP: amounts, spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): 8:00 mg malate 5:00 etc. serrapeptase? glutamine? ✅: 5:30 SAMe, serrapeptase & zinc (on empty stomach), 8:00 GABA, theanine & malate

For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).

Supps TAKEN TODAY: Passiflora 4x1 doesn't seem better than 3+1, up 6x, by far not refreshed enough; but not nec. worse either: up 37'. Adding 120 ginkgo to wake up, feel fit, didn't help, maybe 240 nec., serrapeptase 11:00 helped at 12:00?, D-Ribose 400mg for energy at 17:30

/21:30 1st passiflora, selene, rosewort/magnesium carbonate/B1 at meal, !“500” tryptophan
/21:40 600mg GABA
/0:20 2nd passiflora & !600 GABA & !500 L-glutamine & !400 theanine
/2:30 3rd passiflora
/3:40 4th passiflora
no "400"mg tryptophan
/5:30 SAMe, 1 zinc, serrapeptase (empty tummy!)
/7:55 !600 GABA + !500mg theanine, !3x400 malate.
/8:10 120 ginkgo
/11:00 serrapeptase after work - thigh pang at 11:45, good overall at 12:00
/17:30 400mg D-Ribose

Supps UP NEXT: +STIFFNESS/Bladder: Repeat adding GABA & glutamine again - or the opposite, less? (glutamine overdose July 25th: stiffness same?) 🧐 ACHE: Carry on with serrapeptase, and order. 🧐 +WAKE/FOG/FATIGUE: 0) 240 ginkgo? 1) Ribose 2) NAC (not NADH/+!; and came today, 1st, which is early, not late, it was due on the 5th at the latest) 3) ALC (I have LC: orally or injected?) 4) glycine. +SLEEP: More tryptophan? Less theanine? If melatonin (short half life) praps similarly spaced out in self-made capsules. Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

My acupressurist won’t be able to get my energy, exhaustion, sleep and ache etc., we have to distinguish “ACHE” and “PAINS” there as well, i.e. she can improve all muscoskeletal problems causing single pains, but what I’m calling the “actual fibro” is something for the supps. She is herself realizing that her own fibro is coming up again due to a serious infection, which is making her think more carefully.

Lessons in self-care #80 Reacting fast to the colder weather and warm indoors is improving.
Reasons to be cheerful #83 D-Ribose there at last. And confused NADH with NAC…
Reasons to be cheerful #84 An edit version of my fibro-song with rap “Coming Up” is progressing nicely, and some kids thought it was good.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-02, Saturday (v3: 19:35) - 4 things sorted out in one night :partying_face:: very short sleep, without passiflora: serrapeptase & tryptophan no help. Shdve tried melatonin, but revisiting that’s the only thing left for sleep anyway. Lavender gel unclotted nostril! :face_with_monocle: Backlash came severely in the afternoon, after trying to do 4h of activities…

Not taking passiflora (3 capsules left, but only tried one at 6) cut night into wake/doze, can’t’ve been much more than 3h of sleep. Nothing helped, like a 2nd cold shower. Neither did serrapeptase (like it does my colleague), not tryptophan. So that settles that, including the idea of my now-unfortunately-ex-psychiatrist that my body may have got used to night being night. It has NOT. Got some new different passiflora before going back to the stuff before and now last try will be small increasing doses of encapsulated melatonin. Bottom line is that it’s mainly passiflora that helps me sleep. (But GABA + theanine too). Just seen that it’s got glucose & sucrose in them, which I don’t want/need, so I’ll definitely be back to the capsules.

Triggers & resulting Symptoms

SLEEP: 7h40-1h15=6h25, up 8x (1h15), all dozing was pretty awake (thinking, never dreaming), so real sleep only 22:40-1:47=1h20+1h47=3h07. ➔ Feeling 90% well, Ache 1 of 7 ✅

FCS p1 22:40-
00:12 4’ 90%/1 p1 st1 drink fw2’: 0x289mg passiflora, 600mg GABA & 400mg L-glutamine & "400"mg tryptophan & 300 !theanine
1:47 3’ 90%/1 p1 st1 drink fw1’ + serrapeptase! doze//AuTr, dry mouth: lips. Clotted nostril: Changed nostrils plus lavender gel under nose!
2:10 3’ 90%/1 p0 st1 fw1’, dry mouth: gel. + 2nd serrapeptase doze/AuTr
2:38 4’ 90%/1 p0 st1 drink fw1’, "400"mg tryptophan
2:54 7’ 90%/1 p0 st1 drink fw1’, neither serrapeptase nor tryptophan is helping, at least not quickly enough, so FCS#2. heartburn from added tryptophan → soy drink. Doze/sleep.
4:33-5:23 50’ 6, p0 doze
5:47 3’ 90%/1 p0 st1 drink fw1’ zinc, serrapeptase, SAMe. doze/AuTr
5:57 1’ 1x passiflora… doze/AuTr
-6:20, wide awake & active, very hungry from the added tryptophan
Sum: 1h20+6h20-(4+3+3+4+7+50+3+1=)1h15=7h40-1h15=6h25, up 8x (1h15), all dozing was much awaker than usual (thinking, never dreaming), so real sleep only 22:40-1:47=1h20+1h47=3h07, i.e. 3h18 doze-waking

ACTIVITIES ➔ ACHE: Dead tired & feverishy achey, but active (body cortisol) & relaxed ➔ 90%/2, 2 shops 2x20' ➔ 90%/2, 25' hedge trimming no problem ➔ 90%/1, keeping in the flow: TT still no problem ➔ 90%/2, but then a visit to a friend's big wild garden got too long, wind, headache, despite taking great care to be careful... ➔ 50%/3-5 (body 3, headache 3-5 from 17:00-21:00...)

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➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Lying ✅, standing ✅, loins ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅❌🧐, walking ✅❌🧐, cycling ✅, bladder 2xp1-2 at night ✅, GI: esophagus block at 21:40 (tofu & soy joghurt; had to get the !latter out again, too painful🧐) ✅❌, talking ✅

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 1h36 ✅, fibro-work (fw) 1h20

:white_check_mark: Timing, AuTr 60’, hunchback-pillow 10’, cold shower 2x(10’), yoga 8’, palpate 1’, belly 3’, back 7’, twist-stretch 3’, marionette-hang 5’,
:x: neck 1+ 9’, neck 2 10’, loins 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 7’ + 20’ + 20’ +30 +…*

THERAPIES:

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

Supps to KEEP UP: amounts, spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): 8:00 mg malate 5:00 etc. serrapeptase. Glutamine? ✅. 5:30 SAMe, serrapeptase & zinc (on empty stomach), 8:00 GABA, theanine & malate, 15:45 D-Ribose 2nd malate, 18:05 serrapeptase

For heartburn: Almonds first.

Supps TAKEN TODAY: Passiflora is defo nec., praps keep to sth. like 3+1 after all. Adding 2x120 ginkgo to wake up, didn't help either, D-Ribose 400mg for energy? (but isn't that exploiting, after little sleep)

/21:05 0!x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/22:40 600mg GABA
/00:13 !0x289 passiflora & !300mg theanine & !600mg GABA & !500mg L-glutamine & "400"mg tryptophan
/1:50 !serrapeptase instead of passiflora :x: and lavender gel :white_check_mark:
/2:10 !serrapeptase instead of passiflora :x:
/2:40 !"400"mg tryptophan
/5:50 SAMe (empty tummy!), 1 zinc, serrapeptase
/6:00 passiflora no help, too late…
/10:00 !600 GABA + !500mg theanine, !2x400 malate. !2x120 ginkgo
/15:45 D-Ribose! 2nd 2x malate
/18:05 serrapeptase

Supps UP NEXT: NAC (not NADH/+!) for mitochondria, oxygen, praps reduces glutamine. +STIFFNESS/Bladder: If increasing GABA/glutamine didn't help - now less? 🧐 ACHE: Carry on with serrapeptase, and order. 🧐 Mumijo seems anti-inflammatory & good for IBS: order. +WAKE/FOG/FATIGUE: 1) Ribose 2) 3) ALC (I have LC: orally or injected?) 4) NADH/+ 5) glycine. +SLEEP: Melatonin (short half life) praps similarly spaced out in self-made capsules. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NAC sleep -2400mg, better or worse

(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!
NAC = N-Acetylcysteine
Mitochondrial Enhancers for ME/CFS and Fibromyalgia Pt IV: N-Acetyl Cysteine (NAC) - Health Rising Antioxidant, normalize glutathione, 500-3600mg, sfx diarrhea, nausea, dry mouth.
https://www.elizabethpavka.com/nutrition-articles/nutrient-articles/NAcetylCysteineforDepression,Fibromyalgie,IBS,Cancer%20Prevention,DetoxificationandMore.pdf anti-oxidant and detoxification, IBS & FMS
The future: intranasal?
Are Intranasal Drugs the Future for ME/CFS and Fibromyalgia? - Health Rising
GI-Sfx! blood thinner (good)! Fibromyalgia - N-Acetyl Cysteine (NAC) Benefits and Side Effects | Health Rising's Chronic Fatigue Syndrome (ME/CFS) and Fibromyalgia Forums
Cysteamine and Cystamine? Therapeutic Applications of Cysteamine and Cystamine in Neurodegenerative and Neuropsychiatric Diseases - PubMed

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.
Mumijo (origin unclear) for chronic pain (as well as IBS): Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015)
Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
Bentonite or medicinal clay never stopped my gastric acidity in my twens.

C MEDS repeat?: levodopa, blood fat meds, blood pressure

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Never ever been a supp junkie/nut. I always had the feeling many people were taking them without feeling a difference, just because someone has a hypothesis that it should work. Now it seems such a lot of supps I’m taking, bit of a jungle, but I’m sorting them out, getting the hang of them and just having to test them all. I’m already taking 13, most of which are definitely helping and (only) about 4 more (NAC, NADH/+, Mumijo and ALC) are coming up. Not too fast… ;D. Remember there are lots of supps I have ditched after trying them several times, those that aren’t perceptibly working will be ditched (except D3), also supps & diet have enabled me to stop taking blood pressure & blood fat reducers and blood thinners.
When I compare where I am and where I was in April there is a continual excellent improvement, despite the fact that I’m still nowhere near “50%”. All setbacks, incl. CBD oil & melatonin in March/April have lead to this.

This is the alphabetical list of capsules I'm taking at the moment. I've put them in a circle on a small table - that way they are taking up "too much room", showing how they are at the moment taking up a lot of time. Needs to be rationalized more. I've put them back in their small cardboard box again...

N-acetylcystein (NAC): Up next: FM, anti-inflammatory
GABA: Relaxes muscles, esp. my bladder, stiffness, sleep and 7 more
L-Glutamin: antagonist for dopamine vs. GABA’s serotonin.
Magnesium malate: FM muscles.
Passiflora: Greatly improves sleep breaks & depth.
D-Ribose: Direct energy.
Roseroot: Blood pressure, relaxing, (anxiety)
SAMe: Energy.
Selen: Thyroid.
Serrapeptase: Ache, inflammation.
L-Theanine: Sleep effectivity and reduces length.
L-Tryptophan: Doesn’t help sleep, stopping it.
Vitamin D3: Overall.
Zinc (picolinate): inflammation

Lessons in self-care #81 Stopping passiflora seemed so slight, but caused such a big smash.
Reasons to be cheerful #85 This is all worth it in the end. Backlashes now are only short.

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-03, Sunday - passiflora & speck of melatonin (= last resort): better!

Triggers & resulting Symptoms

SLEEP: 10h11, up 9x (1h47) (-25' doze = 9h46) ➔ Feeling 90% well, Ache 2 of 7 ✅ Dry mouth always at +6h or at 3:00?? (Despite drinking). Melatonin 0,2mg seemed to help at 5, after passiflora wasn't enough to get me past 6.5h (3:30). So got some of yesterday night back in the end.

/19:50 !1x!425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/20:55 600mg GABA & (before bed for the first time: ) 500mg !glutamine
/00:40 !1x!425 passiflora & !300mg theanine & !600mg GABA & "400"mg tryptophan
/2:20 !1x!425 passiflora and lavender gel
/5:15 0.2mg melatonin (first sublingually, then chewed maybe 0.05 off and took the rest encapsulated)
/7:30 SAMe (empty tummy!), 1 zinc, serrapeptase
/9:35 !600 GABA + !500mg theanine, !2x400 malate. !2x120 ginkgo
FCS p1 (due to overall pain) 20:55 GABA & glutamine,
21:00-
22:15 3’ 60%/3-4, p1 st1 drink fw1’
22:44 3’ 60%/3, p1 st1 drink fw1’
23:35 3’ 70%/2, p1 st1 drink fw1’
0:40 3’ 70%/3, p1 st1 drink fw1’ +GABA & L-glutamine & 2nd !425mg passiflora & tryptophan
2:20 3’ 80%/2, p0 st1 drink fw1’ +!3rd !425mg passiflora
3:18 5’ 80%/2, p0 st1 drink fw3’ dry mouth (always towards the middle of the night, here +6h) → gel & lips.
3:35-4:15 40’ heating noises → turned off. Dry mouth was BEFORE I started leaving heating on. Hot flash anyway. 6. Still awake, stray thoughts. Lavender not helping.
4:40 Speck of melatonin? plus FCS#2
No, from what I’m reading melatonin’ll take too long to work.
Best Dose of Melatonin - Healthy Directions
Sublingual may work quicker: 11 Ways to Take Melatonin - wikiHow
Problem is when I took it it didn’t even help either, just made me groggy. Still gonna try; passiflora is helping too. 0,2mg sublingually, split off from 2mg extended release pill. Left under my tongue for 5’, then broke off another bit and chewed it (<0,05mg) and swallowed the rest in a capsule.
5:16 Now FCS? No, on 2nd thoughts, it’s too late, just hope for the melatonin. -5:18 = 38’ (=fw 35’)
Melatonin created a ‘‘falling asleep feeling’ 10x, not feeling like I was sleeping, but deeper doze/sleep anyway and dreaming sometimes, no sfx up to now (bit hard), so seems good, and felt good.
7:27 9’ 90%/1 p0 st1 drink fw3’ stool + SAMe (empty tummy!), 1 zinc, serrapeptase
-8:58
Sum: 3h+8h58-(3+3+3+3+3+5+40+38+9=)1h47= 11h58-1h47=10h11, up 9x (1h47) (-25’ doze = 9h46)

ACTIVITIES ➔ ACHE: Mainly resting ➔ 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➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Lying ✅, standing ✅🧐, loins ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, fast cycling ✅, bladder 5xp1-2 ✅🧐, GI: only bit of wind ✅, talking ✅🧐, mask-talking ✅🧐

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: 1h28... ✅, fibro-work (fw) 65'

:white_check_mark: Timing, AuTr 20’, cold shower 2x(10’), palpate 1’, belly 3’, back 6’, neck 1+ 1’, marionette-hang 3’, yoga 1’, twist-stretch 30’, loins 3’,
:x: neck 2 10’, hunchback-pillow 0’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 45 ‘+ 10’ + 10’*

THERAPIES:

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

Supps to KEEP UP: amounts, spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): 8:00 mg malate 5:00 etc. serrapeptase. Glutamine? ✅. 5:30 SAMe, serrapeptase & zinc (on empty stomach), 8:00 GABA, theanine & malate

For heartburn: Almonds first.

Supps TAKEN TODAY: The new 3x425 passiflora wasn't enough, a melatonin speck had to help. The early supps probably helped waking up after melatonin, it that's not enough I can still put ribose, NAC etc. on top of that. Melatonin caused the 'dropping asleep' feeling 10x, however 10x obviously means I was waking up again or staying awake. Arnica for elbows, tea tree for gums. Energy was OK, so just ribose before 1h10 service, me with mask all the time.

/19:50 !1x!425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/20:55 600mg GABA & (before bed for the first time: ) 500mg !glutamine
/00:40 !1x!425 passiflora & !300mg theanine & !600mg GABA & "400"mg tryptophan
/2:20 !1x!425 passiflora and lavender gel
/5:15 0.2mg melatonin (first sublingually, then chewed maybe 0.05 off and took the rest encapsulated)
/7:30 SAMe (empty tummy!), 1 zinc, serrapeptase
/9:35 !600 GABA + !500mg theanine, !2x400 malate. !2x120 ginkgo
/15:00 arnica on elbows, tea tree oil on tooth infection. Prefer taking boosters after TT.
/17:30 arnica, tea tree oil, D-Ribose.

Supps UP NEXT: ACHE: Serrapeptase. 🧐 Mumijo: anti-inflammatory & IBS: ordered. +WAKE/FOG/FATIGUE: 1) Ribose 2) NAC for mitochondria, oxygen (may be good after mask?), praps reduces glutamine. 3) ALC (I have LC: orally or injected?) 4) order NADH/+ 5) try mg glycinate at daytime first. then 6) order glycine? +SLEEP: Melatonin specks, spaced, encapsulated. Similar, but now earlier. +STIFFNESS/Bladder: Not decreasing GABA/glutamine, just leaving it as it is. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NAC sleep -2400mg, better or worse

(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!
NAC = N-Acetylcysteine
Mitochondrial Enhancers for ME/CFS and Fibromyalgia Pt IV: N-Acetyl Cysteine (NAC) - Health Rising Antioxidant, normalize glutathione, 500-3600mg, sfx diarrhea, nausea, dry mouth.
https://www.elizabethpavka.com/nutrition-articles/nutrient-articles/NAcetylCysteineforDepression,Fibromyalgie,IBS,Cancer%20Prevention,DetoxificationandMore.pdf anti-oxidant and detoxification, IBS & FMS
The future: intranasal?
Are Intranasal Drugs the Future for ME/CFS and Fibromyalgia? - Health Rising
GI-Sfx! blood thinner (good)! Fibromyalgia - N-Acetyl Cysteine (NAC) Benefits and Side Effects | Health Rising's Chronic Fatigue Syndrome (ME/CFS) and Fibromyalgia Forums
Cysteamine and Cystamine? Therapeutic Applications of Cysteamine and Cystamine in Neurodegenerative and Neuropsychiatric Diseases - PubMed

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.
Mumijo (origin unclear) for chronic pain (as well as IBS): Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015)
Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
Bentonite or medicinal clay never stopped my gastric acidity in my twens.

C MEDS repeat?: levodopa, blood fat meds, blood pressure

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #82 Got most of Friday’s sleep back, the rest today please…
Reasons to be cheerful #86 I’m quite happy/OK.

Resources I only just found:

  • “therapy in a nutshell” by Emma McAdam on youtube
  • healthrising by Cort Johnson
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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

Template for tomorrow

2021-10-04, Monday

Triggers & resulting Symptoms

SLEEP: h ➔ Feeling ?90% well, Ache ?1 of 7 ✅

?20:35 ?1x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
?21:35 600mg GABA
?23:45 !1x289 passiflora & !300mg theanine & !600mg GABA & !500mg L-glutamine & "400"mg tryptophan
!1x289 passiflora
!1x289 passiflora
?5:25 SAMe (empty tummy!),
?7:50 !600 GABA + !500mg theanine, 1 zinc, !3x400 malate.
FCS p1 -?22:00-
?2:00 90%/1 p0 st1 drink fw1’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora.
& "400"mg tryptophan
-End
Sum:

ACTIVITIES ➔ ACHE:

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➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Lying ✅❌🧐, standing ✅❌🧐, loins ✅❌🧐, sitting ✅❌🧐, arms up ✅❌🧐, neck stiffness 90° ✅❌🧐, stiffness after poses ✅❌🧐, walking ✅❌🧐, fast cycling ✅❌🧐, bladder 0xp1-2 ✅❌🧐, GI ✅❌🧐, talking ✅❌🧐, mask-talking ✅❌🧐

:white_check_mark: :x: :face_with_monocle:
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
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, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

SELF-PHYSIO: h ✅, fibro-work (fw)

:white_check_mark:
:x: Timing, AuTr 10’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

*fw: Night: 5? + **

THERAPIES:

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

Supps to KEEP UP: amounts, spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): 8:00 mg malate 5:00 etc. serrapeptase. Glutamine? ✅. 5:30 SAMe, serrapeptase & zinc (on empty stomach), 8:00 GABA, theanine & malate

For heartburn: Almonds first.

Supps TAKEN TODAY: The new 3x425 passiflora wasn't enough, a melatonin speck had to help. The early supps probably helped waking up after melatonin, it that's not enough I can still put ribose, NAC etc. on top of that. Melatonin caused the 'dropping asleep' feeling 10x, however 10x obviously means I was waking up again or staying awake. Arnica for elbows, tea tree for gums. Energy was OK, so just ribose before 1h10 service, me with mask all the time.

/19:50 !1x!425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal, "400"mg tryptophan
/20:55 600mg GABA & (before bed for the first time: ) 500mg !glutamine
/00:40 !1x!425 passiflora & !300mg theanine & !600mg GABA & "400"mg tryptophan
/2:20 !1x!425 passiflora and lavender gel
/5:15 0.2mg melatonin (first sublingually, then chewed maybe 0.05 off and took the rest encapsulated)
/7:30 SAMe (empty tummy!), 1 zinc, serrapeptase
/9:35 !600 GABA + !500mg theanine, !2x400 malate. !2x120 ginkgo
/15:00 arnica on elbows, tea tree oil on tooth infection. Prefer taking boosters after TT.
/17:30 arnica, tea tree oil, D-Ribose.

Supps UP NEXT: ACHE: Serrapeptase. 🧐 Mumijo: anti-inflammatory & IBS: ordered. +WAKE/FOG/FATIGUE: 1) Ribose 2) NAC for mitochondria, oxygen (may be good after mask?), praps reduces glutamine. 3) ALC (I have LC: orally or injected?) 4) order NADH/+ 5) try mg glycinate at daytime first. then 6) order glycine? +SLEEP: Melatonin specks, spaced, encapsulated. Similar, but now earlier. +STIFFNESS/Bladder: Not decreasing GABA/glutamine, just leaving it as it is. A) Schüssler B) SUPPS C) MEDS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).

B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?

1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]

Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]

NAC sleep -2400mg, better or worse

(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!
NAC = N-Acetylcysteine
Mitochondrial Enhancers for ME/CFS and Fibromyalgia Pt IV: N-Acetyl Cysteine (NAC) - Health Rising Antioxidant, normalize glutathione, 500-3600mg, sfx diarrhea, nausea, dry mouth.
https://www.elizabethpavka.com/nutrition-articles/nutrient-articles/NAcetylCysteineforDepression,Fibromyalgie,IBS,Cancer%20Prevention,DetoxificationandMore.pdf anti-oxidant and detoxification, IBS & FMS
The future: intranasal?
https://www.healthrising.org/blog/2020/05/25/intranasal-drugs-chronic-fatigue-syndrome-fibromyalgia/
GI-Sfx! blood thinner (good)! Fibromyalgia - N-Acetyl Cysteine (NAC) Benefits and Side Effects | Health Rising's Chronic Fatigue Syndrome (ME/CFS) and Fibromyalgia Forums
Cysteamine and Cystamine? Therapeutic Applications of Cysteamine and Cystamine in Neurodegenerative and Neuropsychiatric Diseases - PubMed

NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.
Mumijo (origin unclear) for chronic pain (as well as IBS): Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015)
Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
Bentonite or medicinal clay never stopped my gastric acidity in my twens.

C MEDS repeat?: levodopa, blood fat meds, blood pressure

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) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.

Development:

Lessons in self-care #83
Reasons to be cheerful #87

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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
: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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮: