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 ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
ACTIONS➔ PAINS: Lying ✅, standing ✅✅, loins better after physio ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, bladder 2xp1-2 ✅, GI ✅,
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.
SELF-PHYSIO: 55' ✅, fibro-work (fw) 15'
Timing, AuTr 2’, hunchback-pillow 10’, cold shower 1x(10’), palpate 1’, belly 3’, back 7’, twist-stretch 7’, marionette-hang 15’,
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 ? 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:
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.
Lessons in self-care #78 Use it or lose it! (Oldie but goldie…)
- Highlights week 20th to 26th.
- My “How to symptom track & trigger hunt”
- Next up: Finishing off the treatment list & spreading that.
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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