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
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
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 ➔ ?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 ✅, 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 ✅
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: 76' ✅, fibro-work (fw) 3h30
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’.
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 ? 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:
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 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.
- 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
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