My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
"SLEEP (click for details): 8h14, ups 6x (1h36) ➔ Feeling 90% well, Ache 1 of 7 ✅". It' not the breaks, which sometimes feel frequent, that disturb the sleep, it's if I let it make me look for distraction like fw to stop the feeling that I've been disturbed. Not sure if self-discipline is the only answer, I think make myself more aware of this fact is very important.
No fw! Not the breaks disturb the sleep, it’s the feeling of disturbance which make me fw etc.
FCS p0 22:05- arnica
23:33 35’ 90%/1 p0-1 st1 drink fw1’ (pee too ages), “PF+0.3GaGgle/GaThe” TTO urea arnica fw.
02:19 6’ 90%/1 p0 st1 drink fw1’ PF+Quatro2, Umcka, TTO urea arnica
03:49 6’ 90%/1 p0 st1 drink fw1’ 2mum Umcka, TTO urea arnica
05:25 31’ 90%/1 p0 st1 drink fw15’ 6 15’ Umcka arnica
06:25 8’ 90%/1 p0 st1 drink fw5’ doze/sleep/AuTr, 7’ eating at about 6:50 cos of taking the Zn bisglycinate too early…
Sum: 1h55+7h55-(35+6+6+31+8+10=)1h36=9h50-1h36=8h14, ups 6x (1h36)
ACTIVITIES ➔ ACHE: Quite energetic even before the main supp batch, so just from zinc and Q10 (ubiquinone), realized I was gonna miss the early train, unless it'd be late, unlikely, so stopped and hope the late one will do.. It did. ✅ ➔ 90%/1. Ache & sick after acupressure, but praps also due to the GI stuff ➔ 80%/2, but "3h" today was I think too long. ❌. I just need a long rest with very loud music, but my wife wanted to talk first... Now Work is back to normal after a 2 week break and the GI virus, table tennis isn't as my mate is away, but I'm not really fit enough anyway yet.
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: Lying on my back seemed good a few times, but once I cd only manage 5', I doubt it's got much better. Up to now, 8:35, everything else seems fine ✅ GI: gnarling hungry tummy after the new zinc, burning hunger & anus stinging like after tomatoes at 12:00, wind 15:00-18:00❌: HWB. But at 12:00 might've been not eating right in the morning, esp. after different habits while sick, and the wind might've been some nuts at 13:00 that may've been off. Everything else good ✅.
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: 3/, GAB: 2.1g(4)/, gin2/, glu: 1.4g(3)/, gly3/. mal3/, mum:2/, NAC: 2.5g(5)/, NADH 2/, P5P/, PF 4/. Q10:8/, Re:2/. Rho:2/, Rib0/, Se/, the: .2g/, SRP:0/ Zn0/, (keeping SRP down). AN/Na at 11:00: NADH before meal.
ALC: 3/, GAB: 2.1g(4)/, gin2/, glu: 1.4g(3)/, gly3/. mal3/, mum:2/,
NAC: 2.5g(5)/, NADH 2/, P5P/, PF 4/. Q10:8/, Re:2/. Rho:2/, Rib0/, Se/, the: .2g/, SRP:0/ Zn0/, Next: ABQcRS
ALC4 yesterday, is OK but best down to 3!? Yest: Mg was only 3/3, correct it.
/19:15 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21.30 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/23:35 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/02:25 (“01:00”) PF#4 Q10#1+2, 0SRP(1+2) (PF+2Q.2S) “PF+Sue2 Quatro2”
/03:05 (“03:00”) mumijo#1#2 alone “mum”
/05:25 (“05:00”) Q10#3+4 (nose) 0SRP(3+4.) (0 Zn) “2Q.2S.Z” = “SuZi2 Quatro” (ZQ2) ZINC WITH meal!
/08:20 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGly Nac” Agathe Giggle ‘n’ AC(DC). Resveratrol #2v2
Also: ABQcRs Arginin B3 Quercetin Resveratrol. = Albuquerque Coordinated Resource Guide
/09:30 (“9:30”) ALC#2, 0glyc# .5NAC#2. (AGlNc(S2)) “G-A-leYNiC(S)” Galenic(s)
/12:25 (“11:30”) ALC#3 mal#2 0.5gNAC#3 NADH#1 Q10#5+6 (A.Nc.NADH.Q2) A.N.Na Mary Qe2 (3 British queens) ToGo: 5xA, 4xmal, 4xNAC, 4NADH & (S), Rib separate. Added gly#3 cos 9:30 0gly as I didn’t have it at work, no problem.
/16:50 (“15:00”) (0ALC) .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#2 Q10#7+8 0SRP#7 (A.GaGl gi.malN. NQS) “A GiGagle MalN utritional Natural Quality (Ribose) (Standard)”
/18:15 (“17:00”) 0.5NAC#5
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
Amounts: ALC: 3 (1.5g) (4’s OK), 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” on 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): 58' ✅
Timing, AuTr 15’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, plantar/calf stretch 1’, loins 1’, twist-stretch 10’,
neck 2 10’, foot on knee 5’, yoga 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: "3h" acupressure today was I think too long, at least today. But so much to do again: backside, thighs and neck.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Research-search today: Zinc forms and dosage (got something somewhere else… maybe notes?)
Lessons in self-care #113 Spose I’ll have to tell my acupressurist when I can’t take so long treatment.
Reasons to be cheerful #119 Searching for the letters of the new supps ABQcRg came up with Albuquerque Court Reporting Service, why not? Biggest city in New Mexico, a (in this case female) court reporting service should come in handy for anyone…
- 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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