JayCS’s Fibro Blog

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

I agree about supplements. I have a couple friends, who see natural paths, are have had great success with other health issues. I also know that when they changed their diet, they say dramatic improvement. I know you know this JayCS, but always check with your doctor when taking supplements. Vitamins A, E, D and K are fat soluble vitamins and can cause severe damage if taken in high doses.

1 Like

Freedom: Thanks for your insight and inspiration here! I’m trying… :roll_eyes: - still often stays black tho.
Strongly reminds me of “The Shack” - were you involved? :sweat_smile:
baby blue VW - is that the old (German) beetle?! :hugs:

I was wondering what kind of a “natural path” they were “seeing” (visualizing? - remembering the post above), now I realize it’s a lovely typo for naturopath… :sweat_smile:
BTW: Are these more functional docs or non-medical, like German “Heilpraktiker”?

As you know diet helps me for GI & blood fats, but not FM. Vitamins don’t help me either.
I know several people who’ve said they take/took the 20.000 IU of D3 several times a week or daily, which I know is the normal max for a week and which I take. Just looked up that overdosing seldom happens, in such a case someone was taking 10x that amount per day!
I did try very high dosage of B12 injections (5mg), so my levels rocketed, but in B12 what’s not needed just goes thru the body without harming it. Overdosing some other B vitamins can cause problems too (B3 and B6 I think most?).

I spose the difficult thing about about the supps I’m taking is
:one: they aren’t the normal ones (they never helped), so there are only few leads, it’s trial & error,
:two: my body reacts over-sensitive and sometimes a bit unusual,
:three: I’m changing a lot quickly, which is a lot of progress, but also sometimes tough setbacks,
:four: there’s apparently no one basic thing which’ll cure everything, so
:five: I’ll probably stay stuck with taking 15 supps, spread over 10x ‘servings’ per day/night.
:six: I have to make many capsules myself, which is still a bit “consuming & confusing”…

But
:seven: I can rely on changing supps quickly, my body doesn’t seem to change much,
:eight: Once I’ve got thru the list, I can start rationalizing and habituating the process faster…

And: They really are helping me considerably and reliably!

2021-10-04, Monday (v4: 18:55) - Repercussions of Friday night are still challenging - wait, no: this is melatonin killing me, like in March, even 10% of that dose isn’t right for me.

Triggers & resulting Symptoms

SLEEP: 9h46, up 6x (29') (-1h dozing?: 8h45) ➔ Feeling 90% well, Ache 1 of 7 ✅. Still not enough/right.

FCS p3 21:55-
23:25 6’ 90%/1 p0 st1 drink fw2’ !1x425 passiflora & !500mg theanine & !600mg GABA & !500mg L-glutamine & 0,3mg melatonin
0:59 6’ 90%/1 p1-2 st1 drink fw1’ heartburn → soy drink, 1x425 passiflora & arnica cream
2:21 4’ 90%/1 p1-2 st2 (falling around) drink fw2’ heartburn → soy drink
4:07 3’ 90%/1 p0-1 st2 drink fw1’ still pretty drugged from melatonin. Arm muscles around elbows hurting from hedge trimming Saturday.
5:12 3’ 90%/1 p0 (no urge) st1 drink fw1’ like above, + hungry. SAMe 1 zinc,serrapeptase. hot flash → clothes off
6:40 7’ 90%/1 p0 st1 drink fw1’ nose clot → lavender gel :white_check_mark: (even lying on the same side, but then opens slower) dozing all the rest??
-8:10 !600 GABA + !500mg theanine, !2x400 malate.
!2x400 malate.
Sum: 2h05+8h10-(6+6+4+3+3+7=)29’=10h15-29’=9h46, up 6x (29’) (-1h dozing?: 8h45)

ACTIVITIES ➔ ACHE: ➔ 80%/1 ("feverish", "heavy eyes" and a bit "heavy brain", maybe the melatonin, energy is sort of there, but I can't trust it, nor my thinking, both is changing all the time from one minute to the next), work/mask-talking/commuting ➔ 80%/1, a little housework/eating/resting ➔ 80%/1, TT relaxed, but lost, collecting bike after repair ➔ 70%/3-4 (tired, feverish, left arm hurting, exhausted), serrapeptase

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 ✅, muscles under elbows on both sides still hurting (prolly sore from yardwork on Sat.) , esp. left pain 3 of 7 where I tried to trigger point ❌, neck stiffness 90° ✅, stiffness after poses ✅🧐, fast cycling, despite exhaustion ✅, bladder 3xp1-2 ✅, GI: loose first ✅🧐, talking ✅, mask-talking ✅ (seems generally better, despite always wearing a good 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: 68' ✅, fibro-work (fw) 38

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

fw: Night: 8 + 15 + 10’ + 5*

THERAPIES: My idea for the next psychotherapy session is to 'paint a picture' of my wife in words as regards our relationship.

e.g. me having to spell things out, often heart :heart: on two legs, but anger cap :right_anger_bubble: (playing cards, being hangry and quite often), counselling sorts etc. tried (6?), what always happened when we/she were/was there, past, de-steri/marrying, difficulty accepting loving or kind words…
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: Selene, rosewort etc., SLEEP: stop tryptophan, 4x passiflora, GABA & theanine ✅, Inflammation: 5:30 serrapeptase 🧐, SAMe 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & malate 🧐, PAIN: Serrapeptase 🧐, ENERGY: Ribose 🧐, PAINS: arnica cream 🧐, clotted nostril: lavender gel etc. ✅🧐

For heartburn: Almonds first.

Supps TAKEN TODAY: Melatonin still drugging & fevering me all day: stop! 🧐❌

/20:00 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/20:30 "400"mg tryptophan (whoops, I’d wanted to stop it… oh well… )
/21:30 600mg GABA & 500mg !glutamine
/21:45 arnica & tea tree
/23:25 !1x425 passiflora & !500mg theanine & !600mg GABA & !500mg L-glutamine & 0,3mg melatonin
/1:00 1x425 passiflora & arnica cream
/4:05 & arnica cream
/5:15 SAMe 1 zinc,serrapeptase (empty tummy!),
/6:40 nose clot → lavender gel :white_check_mark: (even lying on the same side, but then opens slower)
/8:10 !600 GABA + !500mg theanine, !2x400 malate.
/10:15 400mg ribose before work helped
/16:30 400mg ribose before TT didn’t help.
/18:15 serrapeptase didn’t help.
/19:30 2nd !2x400 malate.
Arnica on elbow muscles not helping.
Tea tree oil on elbow helping.
?NAC.

Supps UP NEXT: Mumijo: anti-inflammatory & IBS: ordered. +WAKE/FOG/FATIGUE: 1) NAC for mitochondria, oxygen (may be good after mask?), praps reduces glutamine. 2) ALC (I have LC: orally or injected?) 3) order NADH/+ 4) try mg glycinate at daytime first. then 5) order glycine? +SLEEP: NAC might too, see links. Stop tryptophan! ❌: heartburn less? Stop melatonin!: hardly helping, tough sfx ❌. +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
https://www.healthrising.org/blog/2021/09/09/mitochondrial-enhancers-chronic-fatigue-fibromyalgia-nac-n-acetyl-cysteine/ Antioxidant, normalize glutathione, 500-3600mg, sfx diarrhea, nausea, dry mouth, might help pain, fatigue, anti-inflammatory, antioxidant,
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 Unclear if a meeting at work is taking place or not, so I didn’t go. :smile_cat:
Lessons in self-care #84 I’m generally toning down & improving prioritizing - hope more. :clap:
Reasons to be cheerful #87 Been on here 365 days in a row - who’d’ve thought? :smile_cat:

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-05, Tuesday - turned out good after 0.1mg melatonin at 3:30!

Vaccine or no?: wait till I’ve optimized the supps before deciding; but according to a FM-poll it looks as if I’d have severe symptoms for >2 weeks + >30 days, even from the Pfizer vaccines, which’d probably be best for me. If at all I cd try the first one tho… see below.

1st time NAC didn’t help sleep at all, but 0.1mg melatonin surprisingly did a good job.

Triggers & resulting Symptoms

SLEEP: 7h39, up 6x (2h36) ➔ Feeling 90% well, Ache 1 of 7 ✅, first the new form of passiflora didn't seem to help, neither did 500mg NAC, but then 0.1mg (only) melatonin came to the rescue, letting me be awake at 8:30!

FCS p1 22:15-
23:49 3’ 90%/1 p0 st1 drink fw1’ passiflora & theanine & GABA.
Thinking about the vaccine before bed came up again now.
0:20 1h37 90%/1 p0 st1 drink fw1’ 6, 1:05 NAC -1:57 = 1h37, of that fw: 1h…
2:25 46’ Not feeling drugged like from melatonin, but not sleepy much. Thoughts have gone on from the vaccine to imagining various imagined scenarios, doing autogenic training and how best to clean out the loft of my other place, with good ideas developing. But I would like to sleep now. NAC hasn’t helped stop thoughts. Praps cold shower, FCS#2. -2:47 = 22’ + further NAC + vaccine research. -3:11 = 46’, 35’ of that fw
3:28 4’ 90%/1 p0 st1 drink fw1’: OK, I give up, I’m taking a speck of melatonin again, as I slept 1.5h and have now been pretty much awake or drowsing for >3.5h. the smallest bit so far, maybe 0.1 mg.
5:17 3’ 90%/1 p2 st1 drink fw1’ (feel drugged, but sleeping…)
6:47 3’ 90%/1 p1 st1 drink fw1’ (same)
-8:30 Wow! Not drugged, awake!
Sum: 1h45+8h30-(3+1h37+46+4+3+3=)2h36 = 10h15-2h36 = 7h39, up 6x (2h36)

ACTIVITIES ➔ ACHE: Waking up and doing 3h of music production ➔ 90%/1! fast cycling ➔ 90%/1, acupressure ➔ 90%/1, TT dead easy 70' (& talking) ➔ 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, elbow muscles better at last. ✅, neck stiffness 90° ✅, stiffness after poses ✅, walking ?✅❌🧐, fast cycling ✅❌🧐, bladder 1xp1-2 ✅, GI: heartburn without tryptophan only slight. ✅, 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: 71' ✅, fibro-work (fw) 1h50

:white_check_mark: Timing, AuTr 30’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’,
:x: neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 1h40 + 10’*

THERAPIES: Further relationship stuff for next week's therapy.

Rigid - hardly possible to “play”, with words or actions…
Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Supps to KEEP UP: SLEEP: 4x passiflora, GABA & theanine ✅, Inflammation: 5:30 serrapeptase 🧐, SAMe 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & malate 🧐, PAIN: Serrapeptase 🧐, ENERGY: Ribose 🧐, PAINS: arnica cream 🧐, clotted nostril: lavender gel etc. ✅🧐

For heartburn: Almonds first.

Supps TAKEN TODAY: Managed to prepare supps earlier. Leaving tryptophan decreased heartburn ✅ and is less complicated ✅; 1st 500mg NAC didn't help sleep ❌; melatonin 0.1mg did ✅. This passiflora doesn't seem to be helping like my other product ❌. Nostrils freer from lavender / tea tree oil ✅. Questioning when best to take glutamine 🧐 and theanine 🧐 at night.

/19:50 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/22:00 600mg GABA & 500mg !glutamine
/22:00 arnica & tea tree
/23:50 2nd !1x425 passiflora & !500mg theanine & !600mg GABA
/1:05 500mg NAC + 3rd 1x425 passiflora
/3:30 melatonin 0.1mg did a good job for once.
/5:15 SAMe, zinc, serrapeptase.
/10:05 !600 GABA + !500mg theanine, !2x400 malate. Bit late.
night: lavender/tea tree under nostrils and behind ear, arnica on elbow, tea tree oil on gums. :white_check_mark:
day: 2nd malate, Ribose, serrapeptase, arnica on elbow, Tea tree oil on gums. ?NAC.

Supps UP NEXT: Mumijo: anti-inflammatory & IBS: ordered. +WAKE/FOG/FATIGUE: 1) NAC for mitochondria, oxygen (may be good after mask?), praps reduces glutamine 🧐. 2) ALC (I have LC: orally or injected?) 3) order NADH/+ 4) try mg glycinate at daytime first. then 5) order glycine? +SLEEP: NAC might too, but links only show a little evidence/arguments, schoolafm makes me think I shd reduce try reducing glutamine at night, use more in the daytime. Continue with 0.1mg or less melatonin! 🧐 +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; and more

See my links here: NAC = N-acetylcysteine

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: Covid-Vaccine or not? - and if so, when?

healthrising did polls about the covid-vaccine, one for CFS & FM, one for those “severely ill” amongst them, with functionality of only 30 or less (I’d say I’m between 40 and 30). https://www.healthrising.org/blog/2021/03/17/coronavirus-vaccine-poll-chronic-fatigue-fibromyalgia-severely-ill/
Whilst the take-away seems to be that getting the virus is worse than getting the vaccine, there is a percentage of 30% having severe vaccine-symptoms and longer than 30 days, definitely better with Pfizer & Moderna than AstraZeneca & Johnson&J.
In the summary, probably early on, for Moderna it says:
1st shot: 9% had severe symptoms 3% over 30 days, 2nd: 31% severe, 4% over 30 days.
However the poll result to date is
1st shot: 16% had severe symptoms 20% over 30 days, 2nd: 36% severe, 39% over 30 days.
For Pfizer to date:
1st shot: 15% had severe symptoms 28% over !14 days, 2nd: 21% severe, 30% over 30 days.
This would mean Pfizer is definitely preferable to date.
It says “Approximately forty percent of ME/CFS/FM patients who reported they thought they’d come down with the coronavirus reported not being back to baseline three months later.”
I’m not sure how far I can trust that number.
Also I’m not sure what to make of “>30 days” - what if that means sort of “endless”?
But if the numbers of severe long cases after vaccines have risen so high, where is that going?
And OTOH what if those with >30 days did not have severe symptoms all the time?
Thing is also: there is a possibility - albeit praps slim - that I won’t get the virus, as I am careful and my wife is vaccinated. However if I take the vaccine, maybe two, maybe a booster after a year that will be a lot of months sick. If my symptoms get worse due to the vaccine, I’ll have to stop working, it’s tough enough as it is.
Additionally to being on the verge of “severely ill” in the sense of this website, I am extremely over-sensitive to many things done to my body, more so than a lot of others who are also “severely ill”. My better sleep and my functionality is still extremely fragile and also depends upon all the many supps I am taking, and them being able to work in the balance I have been working at since April…
Ah, I’ve just seen the most recent post of “Eduard” from Germany on September 25, 2021, is speaking exactly my mind and Cord has answered:
“We’ll do another vaccine poll. Don’t forget the perhaps 20% of ME/CFS patients who appear to have gotten better after the vaccine shot or the people the 40% or so who were still sick after getting a COVID-19 infection after 4 months. I’ll try and fold all that in.”

As I get even very rare and severe sfx (1% or less get them) from a great majority of things put into or on my body (meds, supps, herbs, physio and food) the results of the vaccine poll to date implies that I will very probably be sick for longer than 2 + 4 weeks even from the Pfizer vaccine (which’d be the best for me). What I could think about is ‘trying’ the 1st Pfizer…

My GP - who understands my reservations - says he’d heard a new vaccine wd be coming out, but I’d need results on that after a year, so not much help…
A mate of mine asked how my vaccine experiences compared to my experience of swine flu. I must say swine flu put me down unusually for 2 weeks and may have triggered long-term problems, maybe my FM. And I have no direct bad vaccine experience, as I have avoided them for about 3 decades now… An alternative health practitioner around then once told me that I’d be the kind of person who would do well to avoid vaccines, but that doesn’t really help - and she didn’t help me in any way, either… So I can only infer from my general over-sensitivity.

Lessons in self-care #85 Careful this evening… :face_with_monocle:
Reasons to be cheerful #88 Wahayy, good day after all!

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-06, Wednesday - melatonin, 0.1mg was still too much or too late… - feverishly-drugged-unstable despite all “antidotes”, esp. till 14:40 (2h after serrapeptase, 4h after ribose)

Triggers & resulting Symptoms

SLEEP: 10h11, up 6x (32'), ➔ Feeling 80% well, Ache 1-2 of 7 ✅, till I increased waker-supps, ➔ 90%/1, but quickly back down to ➔ 75%/1

FCS p0 22:15-
1:18! 5’ 90%/1 p0 st1 drink fw3’ v. slight heartburn. passiflora#2 & theanine#1 & GABA#2 & serra#3. hot flash → clothes off.
2:36 5’ 90%/1 p0 st1 drink fw2’ heartburn more: drink. passiflora#2, NAC#1, serra#4+5. No help.
2:58 3’ 90%/1 st1 fw1’ 0.1 melatonin.
4:40 4’ 90%/1 p1 st1 drink fw2’ heavy (melatonin), libid (melatonin?*), dry mouth → drink/gel. nostril → lavender & tea tree.

  • Might. Increases serotonin tho, rather than stimulating dopamin. Recommended dose:0.1-0.5…? healthline starts 0.2, most others at 0.5.
    6:01 12’ 90%/1 p0 st1 drink fw2’noisy neighbours, bit awake, bit drugged, hungry - drink, F.6, SAMe, zinc, serrapeptase.
    7:41 3’ 80%/1 p0 st1 drink fw2’
    -8:58
    Sum: 1h45+8h58-(5+5+3+4+12+3=)32’=10h43-32=10h11, up 6x (32’),
ACTIVITIES ➔ ACHE: ➔ 80%/2 ➔ 90%/1 ➔ 75%/1 (feverish), independently of cycling/commuting, work/mask-talking etc., 13:45 cold-sensitive, rest, TT 50' ➔ 75%/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 ✅🧐, walking: unstable at work, better after 14:40 ❌🧐, fast cycling ✅, bladder 1xp1-2: Acupressure ✅, GI: heartburn after supps till 3, but eating unnec. (eat earlier in the evenings?), also after 2.5g Ribose! ✅, 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) 70'

:white_check_mark: Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, neck 2 2’, yoga 1’,
:x: twist-stretch 10’, loins 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’

fw: Night: 10 + 5 + 15 + 10 + 5 19:40-20:05 = 25’*

THERAPIES: Acupressure yesterday: Backside, thighs, loins, bladder, shoulders, neck: Very loose, flexible afterwards. For psy. next week: also 'paint a pic' of what my wife thinks/feels of me.

Psy: Actually “love, but”. OTOH: gabba-gabba - ADHD, coping well, OTO: Doll in the corner, fused with mac, not self-caring. Wants to go there with me, but only to say how it really it is… which always changes to self-realization when she is there; and back soon after…
Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Supps to KEEP UP: SLEEP: 1.2g passiflora, GABA & theanine, 0.1mg melatonin? (but earlier; or only every 2 days or so??), 2x serrapeptase before sleep(?) ✅, Inflammation: 5:30 serrapeptase (more?) 🧐, SAMe (more!) 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & Mg malate 🧐, praps Mg glycinate, ACHE: Serrapeptase 🧐, ENERGY: Ribose 🧐, clotted nostril: tea tree oil ✅🧐

For heartburn: Almonds first.

Supps TAKEN TODAY: still a bit of heartburn till 3: from the other amino acids? ❌, NAC stopped sleep ❌; melatonin 0.1mg ✅, but again too drugged, too long from it ❌. This passiflora plus 2x serrapeptase seemed to help first ✅, but then I was too awake ❌. Nostrils: tea tree oil better than lavender ✅. When glutamine? 🧐 and theanine? 🧐 at night. Additionally to wake up: +1 theanine, +1 serrapeptase, 1 NAC & 2 Mg glycinate 🧐 (bit better, but not much, considering ✅), Ribose !2.5g didn't boost. People like Teitelbaum ("endfatigue") recommend 3x5 or 6x2.5g. But maybe energy isn't my problem. And I need to watch for sugar (blood fats).

/20:20 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:50 600mg GABA & 500mg !glutamine, !2x100mg serrapeptase,
/22:10 tea tree
/01:15 2nd !1x425 passiflora & !500mg theanine & !600mg GABA + 1 serra#3
/2:35 500mg NAC + 3rd 1x425 passiflora + 2x serra#4+5
/3:00 melatonin 0.1mg took some time to work, then worked too long.
/6:10 SAMe, zinc, serrapeptase.
/9:05 !600 GABA + !500mg theanine, !2x400 malate.
/9:25 1 theanine, +1 serrapeptase, 1 NAC & 2 Mg glycinate.
/10:50 Ribose 1x2.5g like it says on the bottle, much more than I tried before…
/13:00 1 Serrapeptase
night: tea tree under nostrils, lavender behind ear, tea tree oil on gums. :white_check_mark:
day: 2nd 2x malate, Ribose, serrapeptase, arnica on elbow, Tea tree oil on gums. ?NAC.

Supps UP NEXT: +WAKE/FOG/FATIGUE: 1) Increasing SAMe to 800mg. 2) NAC for mitochondria, oxygen (may be good after mask-talking?) (praps reduces glutamine?) 🧐. 3) ALC (I have LC: orally or injected?) 4) try mg glycinate at daytime first. then 5) order glycine? 6) order NADH/+ +SLEEP: Try 2x serrapeptase again before sleep. Melatonin earlier (at least as long I'm not using the passiflora-capsules). Less glutamine at night? More at day? Stop NAC during night. 🧐 Mumijo: anti-inflammatory & IBS: ordered. +STIFFNESS/Bladder: ? 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; and more

See my links here: NAC = N-acetylcysteine

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?](No sugar allowed - #7 by Lynne and lots more); 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:

I’m feeling I still haven’t got enough time for “myself” (which means “fibro-work” and resting at the same time), but I don’t know why. The week before last I worked “a lot”, 18h, but that’s down to 8h again. And I’ve been clearing out stuff from a home office room about 2-3h/wk which isn’t really necessary at the moment. I spose the supps are a bit confusing at the mo, and I’m not counting a lot of that as fibro-work, only the research, not ordering them or putting the capsules together: maybe I should do… I should be saving time due to better sleep - bar the nights that go wrong, but they’re not the majority.

Lessons in self-care #86 Went to work as late as possible today, as I wasn’t waking up…

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-07, Thursday - melatonin-challenge pt. V. (<0.1mg): better! :smiley_cat: Root canal treatment cdve been worse… :face_with_monocle:

Triggers & resulting Symptoms

SLEEP: 9h40, up 3x (23') (praps 1h dozing? = 8h40?) ➔ Feeling 90% well, Ache 1 of 7 ✅, only 3 breaks, stints: 3h+2h+3h(+2h), no heartburn, everything earlier, not too tired.

/21:20 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:45 600mg GABA & 500mg !glutamine, !2 serrapeptase, (earlier:) 2nd !1x425 passiflora ( )
/22:10 melatonin 0.1mg (I asked my wife about the size, too)
FCS, p0: Not feeling particularly tired, again showing that 2x425 passiflora is not working as well as my normal sort. Before sleep I’ve now for sleep taken:
850mg passiflora, 600mg GABA, 200mg serrapeptase (which seemed to help for 3h yesterday night) and 0.1mg melatonin (which seemed to have been too late at 3:00, so hoping I’ll be able to sleep it off by taking it 5h earlier.)
22:20-
1:20 4’ 90%/1 p1 st1 drink fw1’ !300mg theanine & !600mg GABA & !3rd 1x425 passiflora (earlier!) NO HEARTBURN!..
/1:25 tea tree oil
/3:30 6’ 90%/1 p0 st1 0drink fw1’ no heartburn despite tea tree oil. Druggy-tired, but not too much.
(Get powder or capsules)
Staying up a few minutes was a bit risky, but woke up in between shortly after without having nec. to get up (hungry). Unusual dream in which someone in my family had kidnapped someone and I was believing this was true and wondering how to tell the police.
/6:27 13’ 90%/1 p0 st1 drink fw2’ Wake-up supps. Sleep/dozing, but praps cos the break was too long to get all the supps together.
-8:23
Sum: 1h40+8h23-(4+6+13=)23’ = 10h03-23’ = 9h40, up 3x (23’) (praps 1h dozing? = 8h40?)

ACTIVITIES ➔ ACHE: work/cycling/mask-talking ➔ ?90%/1, all good (not perfect at first), dentist: root canal treatment... *sigh* ➔ 70%/2, then 2 NAC, 2 serra, work & music➔ 80%/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 (but slight pain there for a time 🧐) ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, walking ?✅, fast cycling ✅, bladder 2xp1-2 ✅, 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: 43' ✅, fibro-work (fw) 50'

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

fw: Night: 10? + placing supps: 15’ 10’ supps: 15’*

THERAPIES: Well, there'll probably be quite something to get seen too tomorrow...

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

Supps to KEEP UP: SLEEP: 4x passiflora, GABA & theanine ✅, Inflammation: 5:30 serrapeptase 🧐, SAMe 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & malate 🧐, PAIN: Serrapeptase 🧐, ENERGY: Ribose 🧐, PAINS: arnica cream 🧐, clotted nostril: lavender gel etc. ✅🧐

For heartburn: Almonds first.

Supps to KEEP UP: SLEEP: 1.2g passiflora, GABA & theanine, 0.1mg melatonin? (but earlier; or only every 2 days or so??), 2x serrapeptase before sleep(?) ✅, Inflammation: 5:30 serrapeptase (more?) 🧐, SAMe (more!) 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & Mg malate 🧐, praps Mg glycinate, ACHE: Serrapeptase 🧐, ENERGY: Ribose 🧐, clotted nostril: tea tree oil ✅🧐

For heartburn: Almonds first.

Supps TAKEN TODAY:

/21:20 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:45 600mg GABA & 500mg !glutamine, !2 serrapeptase, (earlier:) 2nd !1x425 passiflora ( )
/22:10 melatonin 0.1mg (I asked my wife about the size, too)
/01:20 !300mg theanine & !600mg GABA & !3rd 1x425 passiflora (earlier!) NO HEARTBURN!..
/1:25 tea tree oil
/6:30 2 SAMe, zinc, 2 serrapeptase. !600 GABA+500mg theanine, 2 Mg malate, 2 glycinate.
8:35 2 NAC & Ribose 2.5g
Forgot to take something after work before dentist.
/18:00 2 Serrapeptase, 2 NAC.
2 Serrapeptase, 2 malate, 2 glycinate
night: tea tree under nostrils, lavender behind ear, tea tree oil on gums. :white_check_mark:
day: 2nd 2x malate, Ribose, serrapeptase, arnica on elbow, Tea tree oil on gums. ?NAC.

Supps UP NEXT: +WAKE/FOG/FATIGUE: 1) Increase SAMe to 800mg. 2) Increase Ribose to 6x2,5 ... if sfx stay down. 3) NAC for mitochondria, oxygen (may be good after mask-talking?) (praps reduces glutamine?) 🧐. 4) ALC (I have LC: orally or injected?) 4) try mg glycinate at daytime first. then 5) order glycine? 6) order NADH/+ +SLEEP: Try 2x serrapeptase again before sleep. Melatonin earlier (at least as long I'm not using the passiflora-capsules). Less glutamine at night? More at day? Stop NAC during night. 🧐 Mumijo: anti-inflammatory & IBS: ordered. +STIFFNESS/Bladder: ? 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 -2400mg, sleep apparently worse, so daytime

See my links here: NAC = N-acetylcysteine

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?](No sugar allowed - #7 by Lynne and lots more); 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 meds.
D) RELAX: Yoga Nidra on youtube.
E) MERIDIANS: real Chinese-trained acupuncture?
F) DOC: Fibro-doc 200km from here?
G) REPEAT?: 10% CBD oil, 5-HTP, ashwagandha.

Development:

Time management: Have to remind myself what I’m doing.
Actually aside from 3-4h/wk cleaning out my home office room, I’ve also been doing >5h/wk of music production every week for quite a time, I’m managing to wash my hair more often, I am keeping the flat rudimentarily clean, I’ve been round the grand/children’s quite a few hours per week, and a few things with my wife, I’m managing to rate the Apotheken I’ve been ordering from, keeping up table tennis and acupressure is more like 4h/wk than 4 at the mo.
Ah, I’ve remembered I’ve watched youtube videos for about an hour 1-2x/wk.
What I’m not managing is keeping my inboxes all too clear, but clear enough to not miss anything important.

Lessons in self-care #87 Doubly careful now after the dentist’s…
Reasons to be cheerful #89 Autogenic training helped me a lot in the dentist’s chair.

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-08, Friday - melatonin #V6 <<0.1mg wasn’t quite enough… but concise sleep & really fit - but…:

Now what a surprise: the fogginess resulted in 2 focal seizures, and no end. Just when I’ve started quite a few new supps at the same time. And all badly studied… SAMe? Mumijo? Melatonin?
Mumijo: Nothing found, taken once a small dose…
SAMe: https://www.coping-with-epilepsy.com/threads/anyone-know-of-or-had-success-with-same-or-sam-e-or-sam-e-or-sam-e.13379/: one experience… so possibly…
BUT ALSO Melatonin: Epilepsy and Melatonin – Yes? No? Or Maybe So? | Epilepsy Talk Possibly When very LOW DOSES … ahaa… administered at night… uhuuuh… It only helps epilepsy in high doses - which I don’t tolerate… Now I’m darned if I didn’t have some seizures in March/April when taking melatonin the first time… have a look… Now neither is conclusive, but my gut feeling is it’s the melatonin, which has always made me druggy-foggy… OK, I took my last melatonin April 6th to 8th, then stopped, seizures on 8th and 10th, at the time I didn’t see a relation to it. Mind you, the dose then was 1mg, but also feeling drugged all day.
I was gonna try just melatonin today, without passiflora, now it looks like the opposite - everything else apart from melatonin…

Triggers & resulting Symptoms

SLEEP: 7h31, up 6x (27'), plus 55' doze/AuTr = 8h26 ➔ Feeling 85% well, Ache 2 of 7 feeling the cold, then quickly ➔ ?90%/1✅

FCS p1 21:45-
22:56 3’ 90%/1 p1 st1 drink fw1’
00:18 5’ 90%/1 p1 st1 drink fw1’ theanine, GABA & 3rd passiflora, no heartburn
1:21 8’ 90%/1 p1 st1 drink fw1’. 1 spray of 1mg melatonin with passiflora (& peppermint!!), left in for 1’, then spat out superfluous liquid.
2:39 3’ 90%/1 p0 st1 drink fw1’ (druggier…) tea tree oil & lavender for slight nostril…
3:46 4’ 90%/1 p0 st1 drink fw1’ slightly nauseous & hungry from peppermint & tea tree: drink.
5:21 4’ 90%/1 p1 st1 drink fw1’ 2 SAMe, zinc, 2 serrapeptase
-5:43-6:00 17’ 6 90%/1 p0 st1 drink fw1’ doze/AuTr 41’
-6:41 3’ 90%/1 p0 st1 drink fw1’
-6:58 (= +14’ doze)
Sum: 2h15+5h43-(3+5+8+3+4+4=)27’=7h58-27’=7h31, up 6x (27’), plus 55’ doze/AuTr = 8h26

ACTIVITIES ➔ ACHE: cycling/work ➔ 90%/1, well work wasn't a problem, but bit strange, slight brain fog, not quite right ➔ 85%/1, well: that turned out to become focal seizures, one at about 14:00 during acupressure and 15:40 during table tennis. Not strong ones, I could make myself understood, but usually my mate only has to take over counting points for one game, this time for the rest of the time. That suggests to me it's one of the supps - my gut sez melatonin.

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: The new normal: Everything is OK ✅, except a bit ✅🧐: loins, stiffness & bladder.

Lying :white_check_mark:, standing :white_check_mark:, loins :white_check_mark:(:face_with_monocle:), sitting :white_check_mark:, arms up :white_check_mark::face_with_monocle:, neck stiffness 90° :white_check_mark:, stiffness after poses :white_check_mark::face_with_monocle:, walking ?:white_check_mark::x::face_with_monocle:, fast cycling :white_check_mark:, bladder 4xp1 at night :white_check_mark::face_with_monocle:, GI: peppermint in melatonin spray :white_check_mark::face_with_monocle:, talking :white_check_mark:, mask-talking :white_check_mark:
: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) stopping, since it's not much at the mo

:white_check_mark: Timing, AuTr 15’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, V 1’, back of leg stretch 2’, workout 5’, marionette-hang 2’, neck 1+ 4’,
:x: neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, *
fw: Night: 10 + 10

THERAPIES: So... loins at acupressure today, I spose... Yup, and with good effect. But focus was on the drugged feeling and seizures afterwards.

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

Supps to KEEP UP: SLEEP: 1.2g passiflora, GABA, glutamine & theanine, <0.1mg melatonin earlier; not every night, or less ✅, 2x serrapeptase before sleep(?) ✅, Inflammation: 5:30 serrapeptase (more?) 🧐, SAMe (more!) 🧐 & zinc (🧐); tea tree oil ✅; 20:00 More rose root, Mumijo (anti-inflammatory & IBS), P5P (serotonin/GABA) 🧐, WAKE/FOG: 8:00 GABA & theanine ✅ & Mg malate, Mg glycinate 🧐, ACHE: Serrapeptase 🧐, ENERGY: Ribose 🧐, clotted nostril: tea tree oil ✅🧐

For heartburn: Almonds first.

Supps TAKEN TODAY: Melatonin can increase REM dream time, I just saw on wp; P5P, Mumijo new; everything even earlier (by 0:20), but awake every hour, so tried 1 melatonin spray, spitting 0.5mg out after 1', peppermint a bit tough on acid, has to stay an exception.

/20:05 P5P, Mumijo, 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:35 600mg GABA & 500mg !glutamine, !2 serrapeptase, (earlier:) 2nd !1x425 passiflora, melatonin <0.1mg
/00:20 !300mg theanine & !600mg GABA & !3rd 1x425 passiflora (earlier!) NO HEARTBURN!..
/01:21 1 spray of 0.5mg melatonin with passiflora (& peppermint!!), left in for 1’, spat out.
/2:40 tea tree oil
/5:25 2 SAMe, zinc, 2 serrapeptase.
/7:05 !600 GABA+500mg theanine, 2 Mg malate, 2 glycinate.
/9:20 1 serrapeptase
forgot: ?8:35 2 NAC & Ribose 2.5g
?14:00 2 Serrapeptase, 2 malate, 2 glycinate
?18:00 2 Serrapeptase, 2 NAC.

night: tea tree under nostrils, lavender behind ear, tea tree oil on gums. :white_check_mark:
day: 2nd 2x malate, Ribose, serrapeptase, arnica on elbow, Tea tree oil on gums. ?NAC.

Supps UP NEXT: WAKE/FOG/FATIGUE: 1) SAMe up to 800mg. 2) Ribose up to 6x2,5 (sfx?) 3) NAC. 4) ALC (LC) 4) mg glycinate? 5) order glycine? 6) order NADH/+ +SLEEP: melatonin before sleep, try without serrapeptase or passiflora. Less glutamine at night, more at day?? 🧐 +STIFFNESS/Bladder: ? SUPPS Info:

:arrow_upper_right: :arrow_lower_right:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
B SUPPS:
Got:
Glutamine for stiffness/gait?: Low Dopamine in Fibromyalgia and CFS
Mumijo: 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
NAC -2400mg: NAC = N-acetylcysteine
D-Ribose: muscle fatigue, ATP; GI-sfx, [so keep under 500mg? per serving? No sugar allowed - #7 by Lynne and lots more; little evidence.
Rose root: Increase to 2-3x200mg for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12: injections again?
SAMe: 400-800mg in the mornings, pain, stiffness, sleep, mood, sfx: GI, bladder, dry mouth, sleep. SAMe - #2 by Anne
To Order:
Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
Bentonite or medicinal clay never stopped my gastric acidity in my twens.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy & post exertional malaise.

D) Yoga Nidra on youtube.
E) Real Chinese-trained acupuncture?
F) Fibro-doc 200km from here?
G) Repeat?: 10% CBD oil, 5-HTP, ashwagandha.

Development:

Shortening & focusing the entries to the new normal… :slight_smile:
Less “Pains”: Since acupressure has improved loins and neck, all pains are either pretty good or stable at a minimal level, like bladder. I’m still working on bladder, stiffness and always on GI, but I don’t have to note it any more.
“Acupressure” feels like reaching it’ll be coming to a close in a few weeks or months.
“Psychotherapy” too.
The supps etc. are also tending to an end point, I feel.
Less “Fibro-Work”: Not doing that much at the moment, and definitely not too much, which used to be the reason to keep track of it. But
Let’s see where this blog’ll go.
I’m still interested in exploring recent studies more…

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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-09, Saturday - taking SAMe down… - melatonin gets another chance…

Triggers & resulting Symptoms

SLEEP: 7h01, up 6x (1h08) ➔ Feeling 90% well, Ache 1 of 7 ✅

No fw!
FCS p0 22:40- (bit hard to get to sleep)
00:05 5’ 90%/1 p0 st1 drink fw1’. Bit heartburn → 2nd mumijo, 300mg theanine & !600mg GABA & !“3rd” 1x289 passiflora
1:45 26’ 90%/1 p0 st1 drink fw20’ 3rd mumijo for heartburn (doesn’t seem to be working…), + 4th passiflora.
2:30 28’ 6 90%/1 p0 st1 drink fw1’
4:47 3’ 90%/1 p0 st1 drink fw1’ hungry (what from?) → again that’s what mumijo is sposed to be for → drink.
6:16 3’ 90%/1 p0 st1 drink fw1’ hungry → drink.
6:35 3’ 90%/1 p0 st1 drink fw1’ 2 SAMe, zinc, 2 serrapeptase. hungry → drink.
-6:49
Sum: 1h20+6h49-(5+26+28+3+3+3=)68’=8h09-1h08=7h01, up 6x (1h08)

ACTIVITIES ➔ ACHE: OK after 35' table tennis ➔ 85%/1, tougher after 50' socializing ➔ 80%/3, better from resting ➔ 90%/1, OK-ish after 1h30+ walk ➔ 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: All good, except left elbow at night a bit (arnica; acupressure next week), and both elbows all the time while on the walk, right knee only the last few 100 yards 🧐, GI: hungriness at night & at daytime: tea tree oil?, not eating enough? Not helped by 3x mumijo yesterday evening. 🧐/✅, severe bladder urge with pain: SAMe I think, ebbing off after stopping it.

Lying :white_check_mark:, standing :white_check_mark::x::face_with_monocle:, loins :white_check_mark::x::face_with_monocle:, sitting :white_check_mark:, arms up :white_check_mark:, neck stiffness 90° :white_check_mark:, stiffness after poses :white_check_mark:, walking :white_check_mark::x::face_with_monocle:, fast cycling :white_check_mark:, bladder 0xp1-2 :white_check_mark:, GI :white_check_mark::face_with_monocle:, talking :white_check_mark::x::face_with_monocle:, mask-talking :white_check_mark::x::face_with_monocle:
: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: 79' ✅

:white_check_mark: Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 5’, neck 1+ 9’, neck 2 2’, twist-stretch 2’, loins 2’, yoga 5’, marionette-hang 5’,
:x: gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, Yoga Nidra

fw: Night: OK*

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:
Chinese-trained acupuncture? Fibro-doc 200km from here?

Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): glutamine, Mg malate & glycinate, 2x mumijo, ↗5x NAC, P5P, ↗6x Ribose, ↗3x rose root, ↗8x SAMe, ↗?x SRP 🧐, to START/CHANGE (2-3): NADH, ALC ✅/❌/🧐. Increasing everything at the same time - if nothing happens, if it does (fx or sfx), then I'll take things away to see what it is. Watching out for interactions. Also wanting to see if seizures were the melatonin (didn't take NAC or RIbose yesterday tho, which'd only leave the SAMe if I get one today!).

SLEEP:
:white_check_mark: Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks
:white_check_mark: GABA 2x600mg: deeper, 10 areas in daytime
:white_check_mark: theanine 1x300 relaxed, not too long
:white_check_mark::face_with_monocle: glutamine 1x500mg: GABA antagonist. But maybe more day than night?
:face_with_monocle: SRP serrapeptase 2x10.000IU before sleep
:face_with_monocle: P5P (serotonin/GABA)
:x::face_with_monocle: melatonin: seizures.
INFLAMMATION:
:face_with_monocle: 5:30 serrapeptase 2x10.000IU (more?)
:face_with_monocle: zinc
:white_check_mark: tea tree oil on gums
:face_with_monocle: 8:00 SAMe 1x100mg (no more!): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
:face_with_monocle: rose root 20:00 2-3x200mg: serotonin & bp.
:face_with_monocle: mumijo 20:00: anti-infl., pain & GI, (shihalit): 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
WAKE/FOG:
:white_check_mark: 8:00 GABA & theanine
:face_with_monocle: Mg malate 2x500
:face_with_monocle: Mg glycinate 2x400
:face_with_monocle: NAC
ACHE:
:white_check_mark::face_with_monocle: Serrapeptase up to 8x or more?
ENERGY/FATIGUE:
:face_with_monocle: Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, (<500mg per serving?) No sugar allowed - #7 by Lynne etc.
:face_with_monocle: NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
:white_check_mark:/:x:/:face_with_monocle: NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy & post exertional malaise.
:white_check_mark:/:x:/:face_with_monocle: Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
:white_check_mark:/:x:/:face_with_monocle: glycine? Alertness
STIFFNESS:
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
:white_check_mark: lavender, or if need be tea tree oil
EVERYTHING:
:white_check_mark: Vitamin B12: injections again?
:white_check_mark:/:x:/:face_with_monocle: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID:
:face_with_monocle: Mumijo isn’t working…
Bentonite or medicinal clay never stopped my gastric acidity in my twens.

Supps TAKEN TODAY: No melatonin was tough for sleep-discipline, up 6x, longer breaks 2x, but shorter sleep and still fitter and more natural. But after zinc, 2 SRP & 2 SAMe at 6:40 and then 1 each of NAC, Ribose, SAMe, SRP and malate at 9:45 I feel OK-ish, but shaky for a while and my head is dulled again like yesterday. Then at 12:00 a high urinating urge, causing pain, after having been at 11:15 and not having drunken that much. Also maybe taking SAMe at 5:00 is not letting me sleep long enough. Seizures yesterday can only have been melatonin or SAMe. I've stopped melatonin, felt better at night, but still felt funny after SAMe. Seems like a serotonin overdose, as I am already taking a lot of GABA at the moment. Maybe stiffness is better, but... OK: SAMe is out or at least back down to 1x100, melatonin is back in, and to get the seizureishness down I'll use glutamine, which I've been trfying for stiffness anyway.

/20:05 P5P, Mumijo, 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/22:25 600mg GABA & 500mg !glutamine, !2 serrapeptase, 2nd !1x425 passiflora, NO melatonin
/22:40 tea tree oil
/00:05 !300mg theanine & !600mg GABA & !“3rd” 1x289 passiflora (earlier!) Bit heartburn: 2nd mumijo.
/01:45 “4th” passiflora, 3rd mumijo & drink (still heartburn)
/6:38 2 SAMe, zinc, 2 serrapeptase: keep SAMe down and later.
/8:30 !600 GABA+500mg theanine, 2 Mg malate, 2 glycinate.
/9:45: NAC, Ribose, SAMe, SRP, malate. 10:00 shaky & numb hands, funny in head… Didn’t take NAC or Ribose yesterday, so it’d seem to be the SAMe (or increased SRP), and might be serotonin overdose. No seizure tho. But high bladder pressure, pain & ache, which’d also be the SAMe.
/12:10 1 each of 500 glutamine (2nd), NAC (2nd), Ribose 4g (2nd/3rd), SRP (4th), malate (4th), glycinate (3rd). 12:20 Now suddenly tired dry itchy eyes. 12:30 I am not relaxed, I am tight, e.g. jaw - why?
/15:00 NAC (3rd), Ribose 2.5g (4th), SRP (5th), malate (5th), glycinate (4th). Not that tight any more, still tired, but maybe cos of the short night.
/17:55 NAC (4th), Ribose 2.5g (5th), SRP (6th), malate (6th), glycinate (5th).
My wife said yesterday I look white-green and today: wax-white, praps from the tooth treatment.
Daytime: :arrow_upper_right:5x NAC, :arrow_upper_right:6x Ribose, :arrow_upper_right:?x SRP, 2x2 malate, 2x2 glycinate (0x SAMe)

Development:

Re-arranged the supp infos. Translated my symptom list for a German forum and in the process improved this symptom list in my references and confirmed that there isn’t anything more to do there.

Just found an in-depth explanation of how to write a log to self-help with CFS & FM:
http://cfsselfhelp.org/library/7-records-and-worksheets
http://www.cfsselfhelp.org/library/30-logs-worksheets-and-rules
Looks like a don’t need to write that much more, just find more what others have written… :wink:
I also will no longer have to look at 100s of studies to see the important things of what’s new:
For 2018: One year in review 2019: fibromyalgia - PubMed
For 2019: One year in review 2020: fibromyalgia - PubMed
For 2020: One year in review 2021: fibromyalgia - PubMed
= https://www.clinexprheumatol.org/abstract.asp?a=17230

Lessons in self-care #88 Reporting sleep & exercise times here serves self-discipline, very nec!
Reasons to be cheerful #90 1h30 walk wasn’t an energy problem, so trying cycling & praps walking longer 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:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

2021-10-10, Sunday - wow: cycled 25-30 miles, 5.5h, and still OK, due to taking 1x NAC, Mg malate, Mg glycinate, Ribose every 1.5h and serrapeptase when not eating!

Triggers & resulting Symptoms

SLEEP: 8h33, up 5x (51') ➔ Feeling 90% well, Ache 1 of 7 ✅. Did delight in a bit of unreasonable fw in the middle of the night, but melatonin helped getting my thoughts back down. Let's see how sore my muscles are tomorrow.

No fw!: whoops: 36’.:face_with_monocle:
FCS p1 22:18-
23:58 5’ 90%/1 p2 st3 drink fw3’ stiff, numbed, bladder, due to melatonin. !!600mg theanine & 600mg GABA & 3rd 1x289 passiflora (earlier!) Bit heartburn: 2nd mumijo.
1:35 34’ 90%/1 p1 st1 drink fw30’ Still sleep breaks, despite melatonin. And stiffer. Still heartburn, despite mumijo. Bored? Dozing quite a bit at first.
4:38 3’ 90%/1 p0 st2 drink fw1’
2:55 3’ 90%/1 p0 st1 drink fw1’ “4th” passiflora? Nope.
6:55 6’ 90%/1 p0 st1 drink fw1’ zinc 2xSRP
-7:42 bit tired, but not druggy. GABA+500mg theanine, 2 Mg glycinate.

Sum: 1h42+7h42-(5+34+3+3+6=)51’=9h24-51’=8h33, up 5x (51’)

ACTIVITIES ➔ ACHE: Well, considering to cycling 25-30 miles ➔ 90%/1. Of course not compared to what I used to be able to or what the others did. They walked in between for about 10 miles or more. That was too much for me, so I went back home on my home. Also I was talking a lot of the time, albeit with good nicest of friends.

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: Backside, hands and elbows hurt most from the cycling. First I could cycle quickly, but on my way back I had to rest or go slow. But this is all brilliant! ✅ Rested after, but did some music production standing up, so you could say: better than usual. ✅

:white_check_mark: :x: :face_with_monocle:
Lying :white_check_mark::x::face_with_monocle:, standing :white_check_mark::x::face_with_monocle:, loins :white_check_mark::x::face_with_monocle:, sitting :white_check_mark::x::face_with_monocle:, arms up :white_check_mark::x::face_with_monocle:, neck stiffness 90° :white_check_mark::x::face_with_monocle:, stiffness after poses :white_check_mark::x::face_with_monocle:, walking :white_check_mark::x::face_with_monocle:, fast cycling :white_check_mark::x::face_with_monocle:, bladder 0xp1-2 :white_check_mark::x::face_with_monocle:, GI :white_check_mark::x::face_with_monocle:, talking :white_check_mark::x::face_with_monocle:, 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: 1h10 ✅

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

THERAPIES:

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

Development:

Lessons in self-care #89 Turned back not quite in time, but before I was starting to decompose.
Reasons to be cheerful #91 Just: WOW! :sweat_smile: :crazy_face: :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:

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