My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
SLEEP (click for details): 9h12, up 3x (11'),+ 15' doze=9h27 ➔ Feeling 85% well, Ache 1 of 7 ✅, druggy feeling OK now, keeping me on track, waking-supps then counter-acting well.
FCS p1 22:25-
00:39 5’ 90%/1 p0 st1 drink fw1’ PF & small GagGle, TTO/Urea/arnica-cream
03:54 3’ 90%/1 p0 st1 drink fw1’ PF + Sue2 Quatro2, TTO/Urea/arnica-cream
06:00 3’ 90%/1 p0 st1 drink fw1’ Calendula-Essence/TTO/Urea 2mumijo
-07:48 9’ 90%/1 p0-1 st1 drink fw1’ + 15’ doze myrrh/urea/arnica
Sum: 1h35+7h48-(5+3+3=)11’+15’=9h23-11’+15’= 9h12, up 3x (11’),+ 15’ doze=9h27
ACTIVITIES ➔ ACHE: Up, doing a bit, commuting, work ➔ 80-70%/2-3, but more virus-sick-feeling than fibro-sick-feeling, doesn't make much difference as long as I take it slow. More energy & less stiffness at 12:30 (ANNa-Mary-QE2-supps at 12:00) ➔ 80(-90)%/1-2, just knackered. Working online in the afternoon no problem, first unmotivated, then increasingly more. ➔ 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, Grandchild, Work/Mask-talking, Socializing/Talking.
ACTIONS ➔ PAINS: Generally stiffer after poses, not sure if it's a supp-imbalance or the virus-fx. But apart from that not stiff at all: arms, loins, neck great. ✅ Bladder OK. ✅ Mask a bit of a challenge. ❌
Plantar fasciitis? 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, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
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.
“ToGo”-compartments for the 11:30-batch the next days:
A) 5x ALC, B) 4x Mg mal, C) 4x NAC, D) 4x NADH & (2xS), E) Rib separate with spoon.
Supps PLANNED/TAKEN TODAY (click for details): Sleep: good. Supp plan helping. ALC: 4, GAB: 2.1g(2), gin2, glu: 1.4g(2), gly3. mal4, mum:2/, NAC: 2.5g(5)/, NADH3 P5P/, PF4/. Q10:8, Rho:2/, Ribose:0.1, Se/, the: .2g/, SRP:0. Zn:0. 5mg! s.c. vitB12 (keeping SRP down further just in case).
ALC: 4, GAB: 2.1g(2), gin2, glu: 1.4g(2), gly3. mal4, mum:2/,
NAC: 2.5g(5)/, NADH3 P5P/, PF4/. Q10:8, Rho:2/, Ribose:0.1, Se/, the: .2g/, SRP:0. Zn:0. 5mg!s.c. vitB12
/20:55 (“19:00”) PF#1 Mg gly#1/mal1#1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21.55 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/00:40 (“23:00”)1 PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/03:55 (“01:00”) PF#4 Q10#1+2, 0SRP(1+2) (PF+2Q.2S) “P4F+Sue2 Quatro2”
/06:00 (“03:00”) mumijo#1#2 alone “mum”
/07:55 (“05:00”) Q10#3+4 (nose) 0SRP(3+4.) (0 Zn) “2Q.2S.Z” = “SuZi2 Quatro”
/07:55 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGl Nac” Agathe Giggly ‘n’ AC(DC)
/9:30 Same again: Ache/Fatigue, so NADH#1 30’ before eating. Why stiff? 0.1Ribose. Despite no SRP.
09:30 (“9:30”) ALC#2, glyc#3 .5NAC#2. (AGlNc(S2)) “G-A-leYNiC(S)” Galenic(s)
(11:00 0 SRP5+6)
/12:00 (“11:30”) ALC#3 mal#2 0.5gNAC#3 NADH#2 Q10#5+6 (A.Nc.NADH.Q2) A.N.Na Mary Qe2 (3 British queens) ToGo: 5xA, 4xmal, 4xNAC, 4NADH & (S), Rib separate.
/17:00 “15:00” ALC#4 .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#3 Q10#7+8 0SRP#7 (A.GaGl gi.malN. NQS) “A GiGagle MalN utritional Natural Quality (Ribose) (Standard)”
/17:35 (“17:00”) 0.5NAC#5
/18:00 vitamin B-12 5mg methylcobalamin s.c.
/19:15 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
Amounts: ALC: 3 (1.5g)=, glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, SRP -6, mumijo 4:00 (not meds
Jaw locally too: tea tree oil/calendula/myrrh,
Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1+ Mg)), 0.9g glutamine+!, 0.2g+ theanine! NADH 10mg+! Ribose! 1.5g ALC, 2.5g NAC, ginkgo, .3g Q10 (→ubiquinol), Mg mal. & gly. 6x-, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or ½ or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol (also ATP (Cort)), niacin (B3), quercetin, ORDER: 1) lecithin, 2) pectin 3) red yeast rice extract ??Phytosterols RE-ORDER: P5P & thea. CHECK: LC, PLC (propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate (Cort Johnson); arugula (sunkacola's chiropractor) LDN: psychiatrist?
SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): 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: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
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 (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: 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))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?
SELF-PHYSIO (click for details): 79' ✅
Timing, AuTr 10’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 6’, twist-stretch 20’, loins 4’, plantar/calf stretch 10’, yoga 1’, neck 2 2’,
foot on knee 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES: No sfx from the acupressure anymore. ✅ Sfx of psychotherapy was my wife got scared that I reacted positively to one thing she did I normally wdnt do, so she said "I think I'll have to talk to your therapist... ✅🧐 (her suspicion was correct, but I didn't just do that because she told me to...)
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Research-search today: More details on magnesium types for constipation, realizing that there are several types good for hyperacid stomach, not just the carbonate form I have in with my rhodiola.
Lessons in self-care #112 Want to increase focus, more laptop alarms & structure, instead of mobile.
Reasons to be cheerful #117 3 short sleep breaks does improve a night, slightly druggy or not.
Reasons to be cheerful #118 Work quite good after all, despite not really being up to it. (Wife said: stay at home.)
- My “How to symptom track & trigger hunt”
- Next up…: Further supps (LC, PLC, PQQ, oxaloacetate; arugula); Oct-Summary (& add to blog-summary); Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list…
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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