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
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.
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 ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
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 ✅🧐
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.
SELF-PHYSIO: 65' ✅, fibro-work (fw) 2h
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’,
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*
Acupressure / Therapy, Doc/Diagnoses ? 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:
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.
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.
- Highlights week 6th to 11th (finished).
- Highlights week 12th to 19th.
- My “How to symptom track & trigger hunt”
- Next up: Finishing off the treatment list & spreading that.
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 “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
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.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:
↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮: