SLEEP: 7h01, up 6x (1h08) ➔ Feeling 90% well, Ache 1 of 7 ✅
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.
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 ➔ ?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: 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 , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , 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: 79' ✅
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’,
gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, Yoga Nidra
fw: Night: OK*
Acupressure / Therapy, Doc/Diagnoses ? 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!).
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks
GABA 2x600mg: deeper, 10 areas in daytime
theanine 1x300 relaxed, not too long
glutamine 1x500mg: GABA antagonist. But maybe more day than night?
SRP serrapeptase 2x10.000IU before sleep
5:30 serrapeptase 2x10.000IU (more?)
tea tree oil on gums
8:00 SAMe 1x100mg (no more!): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
rose root 20:00 2-3x200mg: serotonin & bp.
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
8:00 GABA & theanine
Mg malate 2x500
Mg glycinate 2x400
Serrapeptase up to 8x or more?
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, (<500mg per serving?) No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
➲ // NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy & post exertional malaise.
➲ // 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.
// glycine? Alertness
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
lavender, or if need be tea tree oil
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
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: 5x NAC, 6x Ribose, ?x SRP, 2x2 malate, 2x2 glycinate (0x SAMe)
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:
Looks like a don’t need to write that much more, just find more what others have written…
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
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.
- 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
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:
↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮: