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)
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’
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 ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
ACTIONS ➔ PAINS: Lying ✅, standing ✅🧐, loins ✅, sitting ✅🧐, 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 ✅
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: 53' ✅, fibro-work (fw) 70'
Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, neck 2 2’, yoga 1’,
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 ? 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.
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:
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.
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…
- 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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