SLEEP: 8h56, up 5x (1h29) ➔ Feeling 90% well, Ache 1 of 7 ✅. 1mcg melatonin and 2 passiflora wasn't enough.
FCS p0 22:15-
0:27 11’ 90%/1 p0 st1 drink fw1’ theanine GABA 2nd passiflora, 3rd mumijo. !2 SRP. Heartburn worse after these at mumijo, so stop mumijo at night. → drink.
2:21 3’ 90%/1 p0 st1 drink fw1’
3:46 3’ 90%/1 p0 st1 drink fw1’
4:05 64’ 6+fw20’ unrest awake → 3rd passiflora, 3’ 90%/1 p0 st1 drink fw1’ ⇰ 2nd melatonin nec.
6:27 8’ 90%/1 p0 st1 drink fw5’ hungry zinc, 2 SRP.
Sum: 1h45+8h40-(11+3+3+64+8=)1h29 = 10h25-1h29 = 8h56, up 5x (1h29)
ACTIVITIES ➔ ACHE: Work, with loud mask-talking and normal talking to 2 people outside for quite a time, cycling, table tennis, carrying on using the boosters NAC Mg and Ribose, partly serrapeptase, 1h walk, music production ➔ 90%/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: None to speak of. ✅ Bit of GI on 1h walk, maybe Mg? 🧐
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: 35' ✅
Timing, AuTr 5’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’,
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’
THERAPIES: I've had another look at the fibro-doc 200km from here and seen it's a psychiatrist I'd found. Seeing as myf psychiatrist is the one doc I can talk with best, I'm going to wait what his successor is like and if that doesn't work out, I'll continue to work with him online. But I'll no longer pursue the other route. As to the Chinese-trained acupuncturist I'm thinking about trying (#3), I think I want to go by there personally rather than on the phone, I cycle past there almost every day. My wife thinks I'm mad for wanting to try it again, despite it having caused so much pain. But this time I will not tolerate that, I will complain or take the needles out myself. And I know I can cold shower at home, that will stop the pain immediately.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Chinese-trained acupuncture? I’ll have a closer look, try to talk personally.
Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): glutamine, Mg malate & glycinate, 2x mumijo (not helping GI ❌, so only daytime), ↗5x NAC ✅, P5P, ↗6x Ribose ✅, ↗3x rose root, ↗?x SRP 🧐, to START/CHANGE (2-3): NADH, ALC (ordered) ✅/❌/🧐. Better with melatonin, but Oct 11th: 2nd melatonin at 2, & praps still 4x passiflora nec. Stopped SAMe (seizures & more).
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?
melatonin 1mcg at 22, 1mcg at 2.
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
5:30 serrapeptase 2x10.000IU (more?)
tea tree oil on gums
rose root 20:00 2-3x200mg: serotonin & bp.
mumijo (shihalit) 20:00: anti-infl., pain & GI: 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
2h after meals SAMe 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
8:00 GABA & theanine
Mg glycinate 2x400
Mg malate 0-1 for the time being , cos I’m running short. (2x500)
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
tea tree oil (lavender not enough)
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
Supps TAKEN TODAY: (SRP not with meals).
/19:45 P5P, 1 Mumijo, 1x289 passiflora, selene, 2x rosewort/Mg carbonate/B1 at meal.
/21:35 600mg GABA & 500mg !glutamine, <0.1 melatonin (but SRP doesn’t seem to be helping?) Reduce passi at 22, 2-3 rosewort?
/00:27 !300mg theanine & !600mg GABA & 2nd 1x289 passiflora, Bit heartburn: 3rd mumijo. !2 serrapeptase (2h after meal!) Stop mumijo at night, as more after.
/4:05 “3rd” passiflora - too late.
no 4th passiflora
/6:32 zinc, 2 serrapeptase.
/8:40 600 GABA+500mg theanine, 2 Mg glycinate. tea tree oil
/13:50: 1x each of NAC, Ribose, glycinate, malate, SRP.
/17:45: NAC, Ribose, glycinate, malate, serrapeptase
Daytime: 5x NAC , 6x Ribose , ?x SRP , 2x2 malate , 2x2 glycinate
Lessons in self-care #90 Wary…
Reasons to be cheerful #92 No repercussions from yesterday
- 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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