JayCS’s Fibro Blog

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-15, Monday - good night (NAC? & Quercetin?), disturbed only by my fw… energy, no ache, so forgot some supp-batches…

Triggers & resulting Symptoms

SLEEP (click for details): 8h11, up 4x (74', unnec.) ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams ✅, GI: loose ❌, air ✅, NAC seems to have been great, just fw-self-discipline

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:25-
00:15 5’ 90%/1 p0 st1 drink fw1’ dreams :white_check_mark:, GI loose :x: air :white_check_mark: Pf.GaGlu
01:58 31’ 90%/1 p1 st1 drink fw28’ dreams :white_check_mark:, GI diarrhea :white_check_mark: Pf.NcSr
02:48 35’+fw5’ 6 (work idea/stress) 90%/1 p0 st1 drink
06:10 3’
-7:50 1h35+7h50-(5+31+35+3=)74’= 9h25-74=8h11, up 4x (74’, unnec.)
-End
Sum:

ACTIVITIES ➔ ACHE: commuting, first bit of work ➔ 90%/1, while cycling I noticed the slight energy difference without NADH. Lots of mask-talking, singly, small groups, big group ➔ 90%/1

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: Good ✅, apart from trying to sleep on my front, which caused neck pain despite my pillow wedge. ❌ Slight chest stabs, probably bit of costochondritis, altho I did loads of stretching yesterday evening, or praps due to that ❌. Mask-singing in the service yesterday evening was absolutely no problem btw., I'm sure still good effect of NADH. ✅

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): NADH-sfx: focal seizure at 21:00, but is that due to too much serotonin, i.e. GABA, or not enough?? I'll just see if the 21:00-batch as it is keeps it down. 🧐 Slight diarrhea 21:40. Hmm, no-one's mentioned that anywhere - ah, yes they have, if I read it up specifically. Psyllium wd reduce other supps. S. boulardii seems OK tho. Where's a slot for NADH in the mornings? Didn't fit today, so at/after 10:00. The problem isn't closeness to QcRsSaSr at 5:00/6:00, but then it'd wake me up. If I'd've taken it at 7:55 instead of all the waking up acids, I wdn't have been able to eat till 8:25, that'd be the time I was planning to take the train - which however didn't work out, I do still need a full half hour even in full speed mode (used to be faster if nec). So taking it at 7:55 should be OK and getting up then means not catching that train unless really nec, in which case NADH at/after 10:00. Just seen quercetin is good for sleep, so I should be taking that earlier & then resveratrol too, as those are best together; but when, if not with mumijo at 3:00? I spose best keeping it 5:00... 2x5mg NADH at 11:00 didn't seem to make much difference, but I was feeling good already and I'd say after lots of strain I didn't feel worse. First trial with 2g pectin was dreadful, even not having eaten much at all - my esophagus/stomach cramped and I cdnt swallow, even after 10'. Now I've waited another 10', try again..... NEW/IRREGULAR: Arginine3, B3:0?, Carnitine2, NADH3, Pectin2g, Ribose 0.g. Missed bits out & irregular/undisciplined. (Keeping REGULAR: GAB:~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP4-6 Rho2, the: .2g, Zn1)

Empty: Arginine?, B3:0?, Carnitine?, NADH?, Pectin, Ribose 0.g

/19:55 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe”
/21:35 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/02:00 “01:00” PF#4 SRP1#+2 (PF+2S) “PF+Sr2”. +NAC#2!
0 “03:00” mumijo#1+2 (teeth)
/06:10 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
0 “Up”: NADH# 8:00 is too late (or eat & train later)
/7:55 meal “07:00” Ar#2,Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z +D3.
/8:40 “08:00” gly#3 .5gNAC#3+ Sr#4 “GyNcSr” ⇰ NADH +2h = 10:40…
ToGo: mal nac nd sr (& rib & tea tree oil)
/10:50+12:50 “11:00” (+2h/) ma#2 Nd#1+2 SRP#5 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
/13:50 “13:00” Pectin with meal, no other supps.
/!!!17:50 “17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
/!!!19:05 “15:00” Ar#3,Cr#2,.3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!) 0 glu
“18:00” Prepare tomorrow’s:

  1. Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed.
    Always note here where something’s been changed, e.g. KEEP once SAM-e is deleted.
  2. Complete/delete lessons/reasons & change # in template.
  3. Tally irreg. here
  4. Remove “v3” here
  5. Cut template
  6. Save this
  7. Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
    (Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: Arg 3g(2/2) Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

My Supp Chart
A few improvements, but not that much new yet.
(<500KB)

Supps to CHANGE:
- :face_with_monocle: Try another NAC at 1:00 for sleep: 1st 2 times: great help.
- :face_with_monocle: NADH upon waking only if 30’ before eating possible (train later?)
- :face_with_monocle: Psyllium (diarrhea/lipids): 1h before & 2h after other supps - praps with pectin (13:00)?
- :face_with_monocle: order microalgae for more concentrated Ω3.
- :face_with_monocle: when/if everything else keeps stable: niacin (B3), cave sfx & homocystein!
- :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
- :face_with_monocle: SRP irregularly too? But keep for jaw till Dec 9th.

Supps to KEEP (Click for all supp details - being re-arranged): 7g?Arg, GABA, ginkgo, glutamine, glycinate, malate, mumijo, NAC, NADH, P5P, Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (with glutamine & theanine) plus !Passiflora, NAC!, P5P & Rho. (eve), SRP, not Mg gly
:white_check_mark: Passiflora 4x289mg. Less?
:white_check_mark: GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
:white_check_mark: glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
:white_check_mark:/:face_with_monocle: NAC at “21:00” and “1:00” seems to work!
:face_with_monocle: P5P & Rhodiola (serotonin/GABA)
:face_with_monocle: “1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
:face_with_monocle: theanine: relaxation & alertness, so effective & shorter sleep.

:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
:face_with_monocle: 5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
:face_with_monocle: Zinc bisblycinate with breakfast. GP: Not too much.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: 20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
:face_with_monocle: 4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
:face_with_monocle: SAM-e (+2h) 1x100mg (max. !)
WAKE/FOG: GABA/theanine, 2xMg, NAC, NADH, ALC, ginkgo
:white_check_mark: 8:00 GABA & theanine
:white_check_mark:/:face_with_monocle: Mg glycinate & malate <6x!
:white_check_mark:/:face_with_monocle: NAC seems to work, try without gly or ALC
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
:white_check_mark::white_check_mark: !NADH. Oct 26th even during TT.
:white_check_mark::face_with_monocle: Serrapeptase up to 8x or more?
:white_check_mark::face_with_monocle: mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, L-carnitine, CoQ10, ginkgo
:white_check_mark: Ribose: GI-sfx! (so 3x0.2g…) (not -6x2.5g) muscle fatigue/ATP.
:white_check_mark::face_with_monocle: NAC fatigue, anti-infl. -2400mg, so 4-5x.5g.
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: ?: fatigue, sleep issues, bp, lipids, flow, gums, 3-6m, ubiquinol.
:face_with_monocle: glycine itself? Alertness…
STIFFNESS: !GABA Glutamine?: Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils OK.
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
ToDo: vitamin D3 with K2? That’s what a German expert blogger recommends.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 81' ✅

:white_check_mark: eve - foot on knee/cross-legged 35’, Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 2’, plantar/calf stretch 3’,
:x: neck 1+ 4’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Everything my acupressurist has unsuccessfully been trying to improve is better in this initial NADH-blast.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today:

  • Psyllium (diarrhea & lipids) not together with other meds, S. boulardii seems OK with other meds, but isn’t for lipids.

Lessons in self-care #123 Lost self-discipline due to the combination of energy and confusion.
Reasons to be cheerful #130 How quickly I’ve answered all the questions I had only yesterday!

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-16, Tuesday - good, self-disciplined night. 2x5mg NADH upon waking, no miracle, but also no jitteriness, getting used to steady activity, less breaks.

Yesterday’s “Devil’s Drug” was (2g of) apple pectin :bangbang:: 20h of tense stomach & esophagus after a total block for 30’. So I left it today & will re-start lower & with more water tomorrow, or swap to psyllium first.
Today’s was niacin, 250mg: 1.5h of itchy flush from top to toe. So I’ll follow the pharmacist Groeber’s advice of re-starting with 3x50mg as from tomorrow.

Triggers & resulting Symptoms

SLEEP (click for details): 7h56, up 6x (24') ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams, GI & air ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:50-
0:07 5’ 90%/1 p1 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
0:23 3’ 90%/1 p0 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark: HWB
1:07 4’ 90%/1 p0 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
3:32 4’ 90%/1 p0 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark: air :white_check_mark:
5:20 4’ 90%/1 p0 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
6:45 4’ 90%/1 p0 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
-7:10 90%/
Sum: 1h10+7h10-(5+3+4+4+4+4=)24’=8h20-24’=7h56, up 6x (24’)

ACTIVITIES ➔ ACHE: music production lesson ➔ 80%/2 (despite 2x5mg NADH before...), doc for bloods ➔ 85%/1-2, acupressure, work, fw ➔ 90%/1

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅, except esophagus & stomach still aching after yesterday's block due to the pectin, even in the morning (17h later)

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): NEW/IRREGULAR: B3: 1x250mg ❌ ↘50mg, NADH (2+1)x5mg, Pectin 0, Ribose 0.g (Keeping REGULAR: Arg 3x2g, Car 3x1g, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP4-6 Rho2, the: .2g, Zn1)

Empty: B3:0?, NADH?, Pectin, Ribose 0.g

/20:30 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe” (praps not MlGly)
/22:45 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:10 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:15 “01:00” PF#4 NAC#2! SRP1#+2 (PF+Nc+2S) “PF+Nc.Sr2”.
/03:35 “03:00” mumijo#1+2 (teeth)
/05:25 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
/07:15 “Getting up”: NADH#1+2
/09:05 “+30’=Meal” Ar#2,Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z
/10:00 “08:00” gly#3 .5gNAC#3+ “GyNc”
FILL NEW!! ToGo C: NAC Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go.
/12:05 “11:00” (+2h/) ma#2 Nd#3?(/1+2?):no acids!, SRP#3-5:water! “MlNdSr” x.2g Rib jaw. (1st meal at: ?)
0 “13:00” Pectin with meal, no other supps. Psyllium!
/16:30 “15:00” Ar#3,Cr#2,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/18:30 “17:00” (“meal/acids+2h”) Nd#4(3?).Q10.Rs#2,Sr#6-9. jaw “Nd&Q1RsSr” jaw Meal: >19:15 Water!
eve b4 17th;
/19:45 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe” (praps not MlGly)
/22:35 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
“18:00” Prepare tomorrow’s:

  1. Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed.
    Always note here where something’s been changed, e.g. KEEP once SAM-e is deleted.
  2. Complete/delete lessons/reasons & change # in template.
  3. Tally irreg. here
  4. Remove “v3” here
  5. Cut template
  6. Save this
  7. Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
    (Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: Arg 3g(2/2) Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:
- :white_check_mark: :face_with_monocle: NAC at 21:00 & 1:00: #3 (16th) OK, but again not perfect. (up 6x :roll_eyes:)
- :white_check_mark: :face_with_monocle: NADH upon waking only if 30’ before eating possible (train later?). Done 16th.
- :face_with_hand_over_mouth: :face_with_monocle: 2g pectin, 3 capsules: overdose 15th! Trying down to :arrow_lower_right:1. & 30’ before meal.
- :face_with_monocle: Psyllium (diarrhea/lipids): not with supps! Except pectin (13:00)? Or instead.
- :white_check_mark:: ordered SRP 250.000 SPU instead of the 7x10.000 SPU at the moment. (Water!)
- :face_with_monocle: LDL down, but triglycerides up means even more complex carbs & supps soon, e.g.:
- :face_with_monocle: 1) The very itchy flush all over from 1x250mg Niacin (B3) means I’ll try :arrow_lower_right:3x50mg.
- :face_with_monocle: and’ll get homocystein as well as LDL & triglycerides checked every month.
- ::white_check_mark: 2) ordered microalgae for more concentrated vegan Ω3.
- :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
- :face_with_monocle: order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.

Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

2021-11-16 11:45
SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 1h40 ✅

:white_check_mark: eve+day: Timing, AuTr 10’, hunchback-pillow 6’, cold shower (10’), palpate 1’, belly 1’, back 4’, loins 3’, foot on knee/cross-legged 40’, twist-stretch 2’, plantar/calf stretch 7’, yoga 3’, neck 1+ 4’, teeth 2x2’, marionette-hang 5’,
:x: jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: GP blood results16th: lp(a) same, B12 good, D3 OK, added K2 is good. Triglycerides are too high again, 237!! (carbs & nuts), up from 173, and LDL is still 113 too, but down from 149 3 weeks ago; still OK considering no meds (where they were down to 100 resp. 46). CK good now (138, down from 200). CRP none. So glad that there's nothing else, and that lp(a) is still stable, but disappointed about the triglycerides going up. So omega 3, avocado, nuts, I'll try dark chocolate again after all, psyllium. sweet potatoes, is my muesli really whole grain? Praps change away from gluten-free. As my homocysteine is high and B12 has rocketed due to 1x5mg s.c. I could now try B3/niacin.... Acupressure was only ear acupressure today, which centred on elbows and loins.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today:

Said today: 40% activity is what I’m aiming at, and to get the praps 60% of “activity” - of self-treatment & research - down, once I’ve got everything/myself sorted… :roll_eyes: :crazy_face:

Lessons in self-care #124 Blog and getting supps sorted was focus, but also work as I wanted.
Reasons to be cheerful #131 Actually quite good today, the new “Devil’s drug” was funny when I realized it was only gonna take an hour to get over it. All over, but nothing like the skin sfx of COX2-inhibitors or Metamizole!

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-17, Wednesday - NADH-energy again, and no ache at all any more

Triggers & resulting Symptoms

"SLEEP (click for details): 7h47, up 4x (18') ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams , GI ✅, not much air, and forgot NAC at 1:25, adding at 7:10 which didn't manage to turn dozing into deep sleep any more tho, but didn't seem to need it, altho ~8h again, as usual of late, except: Saturday, Wednesday 10th (but after ~7h on 9th), Mon 8th ~9h, Sat. 6th 7h30, Thurs 4th 9h30, last time 10h was Sun 31st, all seems pretty balanced.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep /00:10- NO BREAKS! (but no air) :white_check_mark:
01:24 3’ 90%/1 p1 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark: PF#4+Sr1-3.
02:50 3’ 90%/1 p1 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
04:07 8’ 90%/1 p1 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark:, mumijo
07:15 4’ 90%/1 p1 st1 drink fw1’ dream :white_check_mark:, GI :white_check_mark: QcRsSaSr+Nc
-7:55
Sum: -10+7h55-(3+3+8+4=)18’=8h05-18’=7h47, up 4x (18’)

ACTIVITIES ➔ ACHE: ➔ 95%/0, sort of strange feeling normal but still not 100% normal energy... Did private things in between at work, but comparable to work, after immediately 1h table tennis with no problem, after that 40' rest, then 1h fast walking with a mate, now I need a rest, but no ache, so ➔ 95%/0. Yes I think that's the new thing: No ache any more!

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: None ✅, except ball of right foot, stretching helped quickly. Fast walking for an hour was no problem, due to NADH. ✅

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps: Gums hurt 10' after putting tea tree oil on them at 19:00 🧐. Unusually sweaty after commuting, despite the cold, so praps supps - NADH? B3? I think it's NADH that's improving the tenseness in my loin muscles, allowing me to sit cross-legged more, so I'm doing much more stretching whenever I'm sitting or standing. PLANNED/TAKEN TODAY (click for details): NEW/IRREGULAR: B3: 3x↘50mg, NADH (2+1)x5mg, Pectin 2↘0↗1/Psyllium, Ribose 0.g (REGULAR: Arg 3x2g with Car 3x1g, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP>>, Rho2, the: .2g, Zn1)

Template: B3:50mg, NADH (2+1+1)x5mg, Pectin 1, Ribose 0.g

/19:45 “19:00” PF#1 Ar#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe” B3
/22:35 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:25 “01:00” PF#4 0NAC#2 SRP1#+2 (PF+2S) “PF+0Nc+Sr2”.
/04:10 “03:00” mumijo#1+2 (teeth)
/07:15 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3-#7? “QcRsSaSr” + NAC#2 from 01:25
/08:00 “Up”: NADH#1+2
/08:30 “+30’=Meal” Ar#2,Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z

  • cranberry/pumpkin seed/0.2g vitamin C protect for bladder.
    /08:35 “08:00” gly#3 .5gNAC#3+ “GyNc”, not Sr? Meal: -8:55 (much more nuts (half!) and much less grain - needs more time tho.)
    FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go. Srp 2x5 in 3rd comp.-box.
    /11:20 “11:00” (+2h/) ma#2 Nd#1+2 :bangbang: (no acids!) SRP#10-12 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
    /13:05 “13:00” Pectin and/or psyllium with meal, no other supps.
    /16:20 “15:00” Ar#3,Cr#3,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
    /18:35 “17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#13-15. jaw “Nd&Q1RsSr” jaw Meal: >19:15
    eve:
    /19:45 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
    “18:00” Prepare tomorrow’s:
  1. Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed.
    Always note here where something’s been changed, e.g. KEEP.
  2. Complete/delete lessons/reasons & change # in template.
  3. Tally irreg. here
  4. Remove “v3” here
  5. Cut template
  6. Save this
  7. Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
    (Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:
- :white_check_mark: :face_with_monocle: NAC at 21:00 & 1:00: #4 (17th): forgot at 1:00 & slept 4-7, so at 7:00 instead
- :white_check_mark: :face_with_monocle: NADH upon waking (train later?). #2 (17th): Worked out very well today.
- :face_with_hand_over_mouth: :face_with_monocle: 1 cps pectin + psyllium, 30’ before meal. Only possible at 13:00, only psyllium today at work.
- :white_check_mark:: Taking treble as much 10k serrapeptase, till the 250k (“serrétia”) comes (more water).
- :face_with_monocle: Triglycerides up, so niacin, but first :arrow_lower_right:3x50mg, plus microalgae-Ω3 soon.
- :face_with_monocle: Sudden pee urges suggesting UTI, so cranberry, pumpkin seed & vitamin C protect. :roll_eyes:
- :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
- :face_with_monocle: order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.

Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

2021-11-16 11:45
SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 1h56 ✅, foot on knee/sitting cross-legged is getting easier and easier, due I think on the NADH, which motivates me to do more.

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 35’, plantar/calf stretch 7’, neck 1+ 3’, yoga 1’, twist-stretch 8’, neck 2 2’, loins 2’, stretches 15’
:x: teeth 3x2’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today:
BTW: For the itchy flush from 250mg niacin yesterday I used an tiny aspirin protect and a cold pad for relief. My wife thought a cold shower might help, but the fast cold shower before bed started the itching anew. I doubt I’ll have the patience to wait 2 weeks at the beginning before increasing the dose as suggested 3x50mg, 3x100mg, 3x200mg, 3x300mg, 3x500mg, whilst I’m also not sure if I and how long I want to try 3x500mg. We’ll see.

Lessons in self-care #125 Weather and cold water is colder, so for my fast cold shower before bed I’m starting with luke-cold or luke-warm, whatever entices me best - 10-20’’ is enough, then I no longer have a problem with the cold, neither mental nor physical.
Reasons to be cheerful #132 Done so much and needed so little rest today… met up with a good old friend and he was astounded as he hadn’t seen me for 4 months or so.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-18, Thursday - less energy & more stiffness, probably due to no NADH at 8:00 (but sitting cross-legged good), or - as Ache returned a bit after work at 14:00 - overdoing it is still happening, as I’d thought it might. But even after that it was different than before, no hurt, no real Ache, just losing self-discipline and motivation, as if my body were shouting STOP. Confusing day. :crazy_face: :roll_eyes: :face_with_raised_eyebrow: :flushed:

Triggers & resulting Symptoms

SLEEP (click for details): 9h37, up 5x (27') ➔ so can't exactly complain about the NAC, but too long. Feeling 90% well, Ache 0 of 7 ✅, dreams, GI ✅ (except some wind, no air till morning). Stints were good: 2.7h, 1.3, 1.8, 2, 1.5 and 1.5h, getting up no problem, but really waking up and energy was a problem due to not having enough time to take NADH, before the meal, as I wanted to get to work early. If it's the 3!xNAC that's improving sleep depth, then I wdnt want to go down on that, but 9.5h sleep doesn't feel necessary, seeing as I feel tireder now than the last few days. OTO I did get very tired at 21:00 yesterday, but finishing the blog entry took quite some time. So completing the blog entry earlier still has a high priority. I could put an alarm on earlier if I really want to get to work earlier. But I think it more fitting to put my body in first place, so no alarm, just staying at home longer. Instead of leaving out the NADH, incomplete back exercises, & cycling with less stress. A good test praps, but actually I had decided already that 30' is just too short. Just that that was for the earlier train, this is for the later train, but sleeping 30' longer. Makes sure the message has got home I spose. Or to put it more drastically: taking 15' longer in the mornings will greatly improve my day. Apart from that I can still have a look if 3x/n NAC too much...

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:15-
23:12 3’ 90%/1 p0 st1 drink4 fw1’ dream :white_check_mark:, GI :white_check_mark:
01:55 3’ 90%/1 p0 st1 drink4 fw1’ dream :white_check_mark:, GI :white_check_mark:
03:08 10’ 90%/1 p0 st1 drink4 fw2’ dream :white_check_mark:, GI :white_check_mark: (wind) teeth
05:11 7’ 90%/1 p0 st1 drink8 fw2’ dream :white_check_mark:, GI :white_check_mark: (wind) Nc QcRsSaSr
06:45 4’ 90%/1 p0 st1 drink3 fw1’ dream :white_check_mark:, GI :white_check_mark:
air :white_check_mark:
-8:19 90%/1 p0 st1 tired, but awake
Sum: 1h45+8h19-(3+3+10+7+4=)27’ = 10h04-27’= 9h37, up 5x (27’)

ACTIVITIES ➔ ACHE: commuting & work ➔ 90%/1-0, not 95/100%, due to too much NAC & sleep? And not early enough NADH. But even before being able to take it, energy & stiffness has already improved at 11:00, despite taking the NADH later. Further light work and commuting back ➔ 80%/2-3 After that still feeling under the weather, table tennis was OK ➔ 80%/2, but a bit of a strain, and slightly nauseous all the time during acupressure (back mobilization) ➔ 80%/2, missing out all supps after 13:00 cos everything was confusing (wife dental implantant, acupressure different day and much later) and I'd forgotten to prepare the supps I needed "to go"... ➔ 80%/2

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅. Started a bit stiffer than usual (NAC/NADH) 9-11. Single pains/symptoms were OK, but generally everything was wonky. Like energy & stiffness usually very good, but sort of fatigued & achey at the same time. Plus long esophagus block again.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps: PLANNED/TAKEN TODAY (click for details): Good sleep, so NAC may've been good. Didn't manage the 2 NADH 30' before eating/train, so later. Stool in the morning first very solid then very loose, strange. NADH later may have worked the past few days, but not today, maybe the combo NAC/NADH, but getting better even before taking the NADH at 11:00. Also forgot: I can always try the ribose directly with a meal.... Did add that, but didn't help much. Then due to different acupressure I forgot the "15:00" batch and have now at 19:45 decided to leave it out, but take the "17:00" batch, go to shops and then eat and take the "19:00" batch. NEW/IRREGULAR: B3: only 2 of 3x↘50mg, NADH (2+1)x5mg, Pectin 1/Psyllium, Ribose 0.5g (REGULAR: Arg 3x2g with Car 3x1g, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP>>, Rho2, the: .2g, Zn1)

Template: B3:50mg, NADH (2+1+1)x5mg, Pectin 1, Ribose 0.g

/19:45 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
“meal” Ω3
/21:30 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:35 “01:00” PF#4 NAC#2 SRP1#+2 (PF+2S) “PF+Nc+Sr2”.
/03.10 “03:00” mumijo#1+2, teeth :white_check_mark:.
/05:15 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3/ “QcRsSaSr” + NAC#3.
0, so later “Up”: NADH#1+2.
/08:25 “+30’=Meal” Ar#2,B3,Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#4,Zn=ArBCr.GaThe GiGly n’AC/Z Meal till 8:50.
/08:25 + cranberry/pumpkin seed/0.2g vitamin C protect for bladder, with meal, Ω3 too.
/12:40 “08:00” gly#3 .5gNAC#5+ “GyNc”, not Sr! Meal: -8:55 (much more nuts (half!) and much less grain - needs more time tho.)
/11:05 “11:00” (+2h/) ma#2 Nd#1+2 :bangbang: (no acids!) SRP#10-12 — MlNdSr x.2g Rib jaw. (1st meal at: 9:00)
/14:00 “13:00” Pectin, psyllium, with meal, no other supps, omega 3 is hopefully OK too.
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Srp 2x5 in 3rd comp.-box.
0 “15:00” Ar#3,Cr#3,3gGA#4/glu#3,gink#2,0mal#3.NAC#6, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/19:45 “17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#+1 jaw “Nd&Q1RsSr” jaw Meal: >19:15
eve 18th:
/20:30 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
“meal” Ω3
/21:50 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:35 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here
5) Remove “v3” here 6) Cut template, 7) Save this, 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:
- :white_check_mark: :face_with_monocle: 3x NAC: 21:00, 1:00 AND 5:00: #5 (18th): Up 5x, 27’ is good, but 9h27 is too long, too tired.
- :white_check_mark: :face_with_monocle: NADH upon waking (train later?). #3 (18th): Didn’t work. Really: NO ache?? At night there was, same as ever. A bit tired & exhausted from >NAC & <NADH.
- :face_with_hand_over_mouth: :face_with_monocle: 1 cps pectin + psyllium, 30’ before meal: 13:00, only psyllium today at work.
- :white_check_mark:: Treble x 10k serrapeptase, till the 250k (“serrétia”) comes (more water).
- :face_with_monocle: Triglycerides, niacin !3x50mg, plus microalgae-Ω3 soon.
- :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
- :face_with_monocle: order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.

Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

2021-11-16 11:45
SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 76' ✅

:white_check_mark: foot on knee/cross-legged 50’, Timing, AuTr 0’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 1’, back 4’,
:x: neck 1+ 4’, twist-stretch 5’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Acupressure today instead of tomorrow: Back, neck, left loin, painful, nauseous, knackered after.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today: None.

Lessons in self-care #126 Absolutely no sense in stress in the mornings just because I’m feeling better, that’ll be kicking my feet from under me.
Reasons to be cheerful #133 Learning every single day is fun.
Reasons to be cheerful #134 Great to talk with one of my (few) best mates again yesterday (incl. long fast walk…)

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-19, Friday - 1) peculiar NADH-fx, & 2) gastritis detected as starting point for esophagus blocks.

Triggers & resulting Symptoms

SLEEP (click for details): 8h40, up 5x (23') ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams , GI , air ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p1 Sleep 22:15-
23:33 3’ 90%/1 p1 st1 drink4 fw1’ dream :white_check_mark:, GI :white_check_mark: air :white_check_mark: PfGaGu
1:02 11’ 90%/1 2xp0 st3 drink4 fw10’ dream :white_check_mark:, GI :white_check_mark:
3:40 3’ 90%/1 p3 st1 drink3 fw2’ dream :white_check_mark:, GI :white_check_mark: air :white_check_mark: PfNcSr
5:13 3’ 90%/1 p1 st1 drink3 fw2’ dream :white_check_mark:, GI :white_check_mark: mumi. hungry (ate less due to block)
07:02 3’ 90%/1 p1 st1 drink3 fw2’ dream :white_check_mark:, GI :white_check_mark: QcRsSaSr
-07:18
Sum: 1h45+7h18-(3+11+3+3+3=)23’ = 9h03-23= 8h40, up 5x (23’)

ACTIVITIES ➔ ACHE: ➔ 90/80%/1-2, wdve been stress to catch the early train, so let it be, altho I need to be at work on time (worked out tho). Got good energy, but feel exhausted at the same time = 95%/0 and 75%/3 at the same time. Gotta get my head round that... - see "development" below.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ?✅ Long esophagus block yesterday 18th at 20:00, I think that's the one I mentioned in yesterday's entry tho ❌. Esophagus block today 19th at 20:20 too. This time I distracted myself and waited till it plopped out by itself - again vibration didn't help. That took about 20' in which I cdnt eat altho it's late. See "development" below.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps: PLANNED/TAKEN TODAY (click for details): Mistook Qc for Q10 in the evening batch, so took it twice today, i.e. 2x0.5g, also used in studies. NEW/IRREGULAR: B3: 3x50mg, NADH (2+1)x5mg: more?, Pectin 1/Psyllium, Ribose 0.g (REGULAR: Arg 3x2g with Car 3x1g, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP>>, Rho2, the: .2g, Zn1)

Template: B3:50mg, NADH (2+1+1)x5mg, Pectin 1, Ribose 0.g
Quercetin dosage
/20:30 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
/20:30 “meal” Ω3/ but too much on one day, only 1x5ml nec, did maybe 3x!
/21:50 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:35 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/3:40 “01:00” PF#4 NAC#2 SRP1# (PF+2S) “PF+Nc+Sr2”.
/05:15 “03:00” mumijo#1+2 teeth/ HWB/
/07:05 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3-#7? “QcRsSaSr”. 0Nc
/07:25 “Up”: NADH#1+2
!07:55 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z, cranberry/pumpkin seed/0.2g vitamin C protect for bladder.
/08:20 “08:00” gly#3 .5gNAC#3+ “GyNc”, not Sr? Meal: -8:55 (much more nuts (half!) and much less grain - needs more time tho.)
/FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go. Srp 2x5 in 3rd comp.-box.
/12:40 “11:00” (+2h/) ma#2 Nd#3 SRP#+3 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
/15:50 “13:00” Pectin and/or psyllium with meal, no other supps.
/17:25 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/19:50h “17:00” (“meal/acids+2h”) Nd#4.Q10.Rs#2,Sr#13-15. jaw “Nd&Q1RsSr” jaw Meal: >19:15
Mistook Qc for Q10.
20:20 Meal
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. Always note here where something’s been changed, e.g. KEEP. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here
6) Cut template 7) Save this 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:

  • :white_check_mark: :face_with_monocle: 2x NAC at night was good a 6th time, so I can keep that up from now on. :white_check_mark:
  • :white_check_mark: :face_with_monocle: NADH upon waking. #4 (19th): OK. Less Ache, but still some (explainable from longer stretching and lots of high exertion, e.g. cycling). Brilliant energy & stiffness. Take more?
  • :face_with_hand_over_mouth: :face_with_monocle: 1 cps pectin + psyllium, 30’ before meal: 13:00.
  • :white_check_mark:: The 250k serrapeptase (“serrétia”) has arrived, took it (with more water): no miracles.
  • :face_with_monocle: Triglycerides: niacin 3x50mg, plus microalgae-Ω3 now: 1x5ml (eve).
  • :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
  • :face_with_monocle: order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 2h17 ✅. Working further thru a stretching book at the kitchen table, also stretching in meetings, talks etc. That's possible thru NADH - maybe the achey exhaustion is a mid-term effect and will improve. A lot are pretty easy, but trying to connect my hands behind my back is impossible, so I'm working at stretching both elbows.

:white_check_mark: Timing, AuTr 15’ (10’ at work), hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 8’, twist-stretch 30’, foot on knee/cross-legged 30’, yoga/stretching 20’, HWB 3’,
:x: loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,

THERAPIES: Can't see a difference from yesterday's acupressure.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

NADH(?): My energy & stiffness are still improved by NADH, but the “post exertional malaise” seems at most postponed, so I’m in the strange situation today that I am able to do more / faster / harder, but I’m not as it’s making me feel sicker… :crazy_face: I wonder what increasing the dose might do, but my gut feeling is it won’t change much… My wife tried to put it in one image - battery too small, too short-lived etc., but energy plus and fatigue staying the same is on 2 different levels. That once again shows the difficulty we all know that the extra energy makes me believe I can use it with no backlash, which quickly catches up with me. Sounds no different to the typical reason for overdoing it. I spose it isn’t. But because it feels like a different kind of energy, and probably is, to the usual one, caused probably by cortisol, I need to learn how to harness it again.

Esophagus block: The ones I’m getting now are pretty regular, almost one a day and not as painful as the ones I get irregularly normally. Wanting to blame the pectin, as esophagus & stomach had cramped a long time the first time I took it, I looked back to see when the blocks started becoming regular. First time I noted it’d been about once a day was Nov 2nd. Looking back a few days I realized the gastritis was on Oct 29th, so that’s pretty clearly the starting point. The void vomiting twice of course were a really strong spasms. I’m hoping it’ll get better by itself (& due to the relaxing supps). As vibrating it isn’t helping this kind of block (heat pad neither) I either have to find a new kind of helping it get over quicker, or get the food out causing it (which seems a bit easier than with the tougher block) or try preventing it better. Let’s see.

Research-search today:

Lessons in self-care #127 Self-care may mean less stretching.
Lessons in self-care #128 Learn to harness the new NADH-energy…
Reasons to be cheerful #135 Having the new NADH-energy…

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-20, Saturday - NADH working in the course of the day, found confirmation on this (see development)

Triggers & resulting Symptoms

SLEEP (click for details): 7h42, up 7x (36') ➔ Feeling 90% well, Ache 0-1 of 7 ✅, altho much too late (blog & order ginkgo). Dreams & GI were only a problem for a short time, so I can stop registering those now, & also I think I can air my bedroom without additional reminder.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 01:10-
02:24 4’ 90%/1 p0 st1 drink fw2’ dream :white_check_mark:, GI :white_check_mark: PF+Nc+Sr2.
03:12 4’ 90%/1 p1 st0 drink fw2’ dream :white_check_mark:, GI :white_check_mark:
04:23 4’ 90%/1 p1 st0 drink fw2’ dream :white_check_mark:, GI :white_check_mark: mumijo
05:38 3’ 90%/1 p0 st0 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
06:53 13’ 90%/1 p0 st0 drink fw10’ dream :white_check_mark:, GI :white_check_mark: Rs.Sa
08:06 3’ 90%/1 p0 st0 drink fw1’ dream :white_check_mark:, GI :white_check_mark: air :white_check_mark:
09:04 5’ 90%/1 p0 st0 drink fw1’ dream :white_check_mark:, GI :white_check_mark:
-9:28
Sum: -1h10+9h28-(4+4+4+3+13+3+5=)36’ = 8h18-36’= 7h42, up 7x (36’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: getting up etc., 10' slow cycle ➔ 80%/2, & tired, fatigued, despite the fair amount of sleep, & 2x NADH hasn't helped. I'd thought just resting'd be enough and bed late wdnt matter... Getting better at 14:00 after resting, supps, meal, phoning ➔ 85%/1-2, at 16:00 suppleness & energy, not much ache, but still a bit fatigued & tired as if reconvalescent, so I spose 85%/1 and keeping a low profile...

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: All good ✅, surprisingly p5 at 15:30, praps not enough GABA this morning (0.4 instead of 0.6g), p2 at 16:30.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

Supps: 28 PLANNED/TAKEN TODAY (click for what-when-details): Don't understand why NADH is failing again. Interactions? Placebo? Hoping the further supps are gonna bring me back up. For quite a few days energy, ache, also muscle tenseness, praps blood flow were improved & I must say I'm still reaping some benefits, like being able to do more and better stretches, and being able to call on extra energy if necessary. So it ain't gone with the wind. Less GABA at 10:20 may've caused p5 at 15:30. Researching (see below) has given me important ideas. 7 NEW/IRREGULAR/CHANGED: B3: 3x↗0.1g, NADH (2+1↗+1)x5mg, Pectin 1/Psyllium, Ribose 0.g Serrapeptase 3x2x↗125k (21 REGULAR: Arg 3x2g, B12 5mg/2m, Car 3x1g, D3 1/w, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5, incl. 2x1/night), Ω3, P5P1, PF4, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, the: .2g, Zn1)

Template: B3:3x0.1g, NADH (2+1+1)x5mg, Pectin/Psyllium, Ribose 0.g, Serrapeptase 3x2x↗125k

/21:30 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArCr MlGly P5RoSe,Ω3/meal”
/23:55 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:35 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/02:25 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/04:25 “03:00” mumijo#1+2 (teeth)
/06:55 “05:00” (30’) 0quercetin resveratrol#1 SAM-e1 “QcRsSa” (1 Qc less as taken last night)
/09:40 “Up”: NADH#1+2
/10:20 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z. + D3 (Saturday 20th)
/11:25 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: -10:55.
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go. Srp 2x5 in 3rd comp.-box.
/13:00 “11:00” (+2h/) ma#2 Nd#3 SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
/13:30 “13:00” Pectin and/or psyllium with meal, no other supps. 2nd meal: -14:05
/15:25 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/17:45 “17:00” (“meal/acids+2h”) Nd#4?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw (Meal: 18:15?)
eve: no
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. Always note here where something’s been changed, e.g. KEEP. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here
6) Cut template 7) Save this 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:

  • :white_check_mark: :face_with_monocle: NADH: Re-reading: More water! Or sub-lingual!
  • :white_check_mark:: The “250k” (2x125k) serrapeptase (“serrétia”) now 3x2x125k, still nothing unexpected.
  • :exclamation: Ordered new & better ginkgo. Replenishing Mg bisglycinate & esp. Passiflora up next.
  • :face_with_monocle: Microalgae-Ω3: 1x5ml (“17:00”).
  • :face_with_monocle: order D3 with K2, as my D3 is still at the lesser end, despite taking 20.000IE/w.
  • :face_with_monocle: order PQQ (Pyrroloquinoline quinone)?
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 50' ✅. Needed 1' to get out of sitting cross-legged, another 1' to get up.

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 15’, teeth 2x2’.
:x: neck 1+ 4’, twist-stretch 5’, loins 2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Due to my life’s changes I’m starting a new ToDo list, to prioritize better again. On both my private & work laptop. There was much less to have to concentrate on the last two years, mainly my body, so I’ve stopped using the pda I’d been using for >10y. But the amount of supps & things I can do has increased to a level that I’m now getting confused & procrastinating more often. Now I’m moving most of the mobile alarms & calendar as well as the old pda calendar etc. over to the laptops as these have become my focus points & what I use most. I use many alarms but ignore them easily, thinking what I’m doing at that time seems more important. I may need to rotate life areas a bit more, not sure yet. Spinning plates is an image that helped me working full time - now most usually don’t even get to wobble, except of late my body again, which is exactly the wrong ‘plate’ to wobble, but the amount of plates confuses me. I found working down lists very helpful to stay in control. A colleague reproached me a few hours ago to keep it slow.

Research-search today: Looking for more details on NADH I’ve now found people confirming: take it sublingually, but irregularly, so only a few times per week, and not to overdo it when taking it. That sounds like my experience more than the 10mg every morning that Teitelbaum and others suggest. Not sure if I can open my capsules and take it sublingually, like you can amino acids, because people are saying it has to be stabilized and it is sold by ENADA and others as a specifically sublingual lozenge. OK, but at least I now have an idea what might have been happening. For a lark I’ll try a 4th one sublingually now… but take it sloooow. :snail:

Lessons in self-care #129 Ordering: I guess PQQ is more important than Pf & K2, take it easy.
Reasons to be cheerful #136 Yay, NADH working again a bit, and I’m starting to understand it better.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-21, Sunday - esophagus OK; NADH-energy there, despite not taking it.

(v3: 17:00 burning esophagus after 4 amino acids & acid-tasting carnitine)
(v2: 10:15 sleep, adjusted supps, 2 reasons to be cheerful)
(v1: eve before at 22:50: pretty NADH-wonderful again, but not falling for it this time! :smirk_cat: :roll_eyes: Esophagus block AGAIN :flushed: , my wife’s worried…)

Triggers & resulting Symptoms

SLEEP (click for details): 8h47, up 4x (21') ➔ Feeling 90% well, Ache 0 of 7 ✅ - good night.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:40-
01:20 5’ 90%/1 p0 st1 drink fw1’ Pf+Nc.Sr teeth
03:12 5’ 90%/1 p1 st1 drink fw1’ mumijo
04:42 3’ 90%/1 p1 st1 drink fw1’
06:15 8’ 90%/1 p1 st1 drink fw1’ QcRsSa
-8:58
Sum: 20+8h48-(5+5+3+8=)21’= 8h47, up 4x (21’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: eve before at 20:00 ➔ 90%/0, bit tired tho, feeling 100% while cycling & buying food. So not taking NADH in the morning. ➔ 90%/1, same during the day - energy quite OK, could do 1h housework & 30' yardwork, short walk, 2 zoom services.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅. but 20:00 at the same time as feeling great a really long esophagus block/spasm, felt it coming, so stopped swallowing - to no avail, spat that out after 10', still no avail, had to get more out twice. My wife worrying, and wants me to get it checked, but I have had the earlier form checked before in a major clinic (when I had my salivary glands checked for Sjögren's.) This is a bit different, it's not quite as painful, but takes 20-30' to loosen again, been happening almost every day when eating, more often in the evening, this evening I put cold things out before eating them, as it even happens with soy yoghurt, and it still happened. So funny that every time once it's all out (or down if I'm lucky) I can continue eating with absolutely no problems, like the previous tougher but rarer form. That makes it again unlikely that it's eosinophilic esophagitis. Slight esophagus burning after 4 amino acids plus carnitin at "15:00" (16:20). Treatments see below. No block this evening, so stopping tea tree oil and encapsulating the evening carnitine may have helped.

:white_check_mark: :x: :face_with_monocle:
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.

Esophagus blockages: See ‘pains’ above. None of the reasons the websites say is really viable in my case. What docs cd do is dilate it. Sometimes carbonated liquid can help, but it can also make it worse, they might also inject glucagon to relax it - so I could try increasing my relaxing supps, like GABA, however I’m taking 10 of these already. Praps taking them (e.g. the 19:00 batch, e.g. Pf, P5P & rhodiola) before the evening meal might help. Usually these kinds of things are allergic reactions in my case, the only substance I can imagine is the tea tree oil I’m using on my gums to try to reduce the jaw inflammation, so I’m going to stop using that. Another idea is that the hyperacidity I’ve always had may be OK now, but may have left its toll. Sure the amino acids are acidic, but that’s the reason why I’m encapsulating them and making sure they are swept down into the stomach quickly. Oh yes, as regards allergic foods: I ate the same stuff at noon as now in the evening, and the same before and after the block. So it wdnt make sense, even if it were the nuts and the soy (yoghurt & tofu). Maybe an elimination diet is nec. but it’s gonna be tough, as there’s enough I can’t eat already… Cleveland Clinic say that eosinophilic esophagitis is hard to diagnose, as there’s not always something (e.g. white rings) to see, maybe I do have it, and the clinic I was at & I myself didn’t try hard enough, seeing as it was only occasional. *So stopping tea tree oil, and will watch out even more closely when it happens at the beginning of the next (evening?) meals. Praps increasing GABA a little & trying something fizzy can’t make it worse than it is already. 17:00: Carnitine is now my main suspect after the acid batch without meal. Either I need to move it all forward to the meal (meaning pectine & psyllium won’t work as well, or encapsulate them.) *

Treatments

28 Supps: PLANNED/TAKEN TODAY (click for what-when-details): Left out NAC from 8:00 cos everything got later again. 7 NEW/IRREGULAR/CHANGED: B3: 3x↗0.1g, NADH 0x5mg, Pectin 1/Psyllium, Ribose 0.g Serrapeptase 3x2x125k (21 REGULAR: Arg 3x2g, B12 5mg/2m, Car 3x1g, D3 1/w, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5, incl. 2x1/night), Ω3, P5P1, PF4, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, the: .2g, Zn1)

Template: B3:3x0.1g, NADH (2+1+1)x5mg, Pectin/Psyllium, Ribose 0.g, Serrapeptase 3x2x↗125k

/21:35 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArB3Cr MlGly P5RoSe,Ω3/meal”
/22:50 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:40 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:25 “01:00” PF#4 NAC#2 SRP1#+2 (PF+2S) “PF+Nc+Sr2”.
/03:15 “03:00” mumijo#1+2 (teeth)
/06:20 “05:00” (30’) quercetin resveratrol#1 SAM-e1 “QcRsSr” + NAC#2or3?
No! “Up”: 2xNADH#
/09:30 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z,
/11.25 “08:00” gly#3 0NAC# “GyNc”. Nut->-grain-Meal: -09:50
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Old srp 2x5 in 3rd comp.-box.
/11:50 “11:00” (+2h/) ma#2 Nd#3? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: 9:50)
/13:23 “13:00” Pectin and/or psyllium with meal, no other supps. (2nd meal till: -14:15.)
/16:20 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
Next: Carnitin & praps Arginine in capsules.
/18:20 “17:00” (“meal/acids+2h”) 0Nd#.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw Meal: ?19:10-50
eve: Block?
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. Always note here where something’s been changed, e.g. KEEP. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here
6) Cut template 7) Save this 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

  • :face_with_monocle: Reducing NADH to “on demand”. Sublingually? Order ENADA?
  • :face_with_monocle: Stopping tea tree oil on my gum to see if my esophagus gets better then.
  • :face_with_monocle: Encapsulating carnitine. One or both of these helped this evening.
  • :face_with_monocle: I’ll try to prepare the supps for a day in advance now.
  • Ordered NAC in ready made capsules (instead of me encapsulating) it’s worth it.
  • :face_with_monocle: Ordered PQQ (Pyrroloquinoline quinone) (difficult to get it without stearic acid, but aside from a really expensive sort Dr’s Best seemed best).
  • Order passiflora & praps Mg bisglycinate.
  • :face_with_monocle: Order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 78' ✅

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 10’, foot on knee/cross-legged 10’, yoga/stretching 15’, neck 1+ 1’, teeth 3x2’; just realized I’d been treating my gums at least 4x per day - except today…
:x: loins 2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Loins pretty good, praps combination of acupressure, stretching and NADH.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

  • Just remembered that I once took NADH in the morning thinking I was feeling good already and thinking: Wow, what a booster this could give me - and it didn’t…
  • I’m sure these supps are getting really expensive, let’s guess >200€/month; but I’m not looking at the total cost, just trying to get the best value for money, cos nothing’s more important, because it is enabling everything else. And at the moment I’m keen on paying a LOT to keep my tooth: 500€’d be nothing compared to keeping it.

Research-search today: Just deciding on which supp-products to order (NAC & PQQ).

Lessons in self-care #130 Kept activity medium - used the energy, but didn’t overuse it.
Reasons to be cheerful #137 My fingernails are all OK again, almost perfect, but I’ll keep putting urea cream on them.
Reasons to be cheerful #138 Taking NADH less makes meals etc. less complicated.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-22, Monday - good sleep from NAC for 7 days now. Still good without NADH.

(v4: 18:00 after 1x NADH, let’s see…)
(v3: 13:00 - still fine without NADH; remember: it’s energy, Ache & suppleness which it all improves)
(v2: 09:00: Sleep breaks around/under 30’ for the 7th time!)
(v1: eve before - late again due to ordering NAC in capsules & PQQ)

Triggers & resulting Symptoms

SLEEP (click for details): 8h34, up 4x (18') ➔ Feeling 90% well, Ache 0-1 of 7 ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:50-
01:00 5’ 90%/1 p1 st1 drink fw1’ PfNcSr2
02:48 5’ 90%/1 p1+p0 st1 drink fw1’ mumijo2 gums
05:42 5’ 90%/1 p0 st1 drink fw1’
07:33 3’ 90%/1 p0 st1 drink fw1’
-08:42
(teeth)
Sum: 10+8h42-(5+5+5+3=)18 = 8h52-18’ = 8h34, up 4x (18’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Music production, supps, reading ➔ 90%/1, table tennis no problem, 2h at work 16:00-18:00 (however then working at rest online) was OK ➔ 90%/1, but getting tired and stiff, so tried 1 NADH at 17:40, let's see. Well it took an hour till about 18:40 to kick in a bit. Gotta remember to take it easy. But I'm tired, so that'll curb it I hope.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅. Everything OK, except a bit of bladder yesterday evening. Ball/front of my left foot is hurting regularly, I'm sure that's something I can learn to do something against.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

28 Supps: PLANNED/TAKEN TODAY (click for what-when-details): ↘3 NEW/IRREGULAR/CHANGED: B3: 3x↗0.125g, NADH 1x5mg at 17:40, Ribose 0.g (↗25 REGULAR: Arg 3x2g, B12 5mg/2m, Car 3x1g, D3 1/w, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5, incl. 2x1/night), Ω3, P5P1, PF4, Pectin/Psyllium, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, Serrapeptase 3x2x125k, the: .2g, Zn1)

Template: B3: 3x↗0.125g, NADH 1x5mg, Ribose 0.g

/19:10 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = "PfArB3Cr MlGly P5RoSe,Ω3/meal
/21:40 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:20 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:00 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/02:55 “03:00” mumijo#1+2 gums
(teeth)
/05:45 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 “Up”: 2xNADH#?
/10:00 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/11:00 “08:00” gly#3 0NAC#3+ “GyNc”. Nut > grain-Meal:
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Old Srp 2x5 in 3rd comp.-box.
/11:00 “11:00” (+2h/) ma#2 0Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
/13:00 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:00 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
Next: Carnitin & praps Arginine in capsules.
17:35 “17:00” (“meal/acids+2h”) Nd#1.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. Always note here where something’s been changed, e.g. KEEP. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here
6) Cut template 7) Save this 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:

  • :face_with_monocle: Left tea tree oil again and encapsulating all carnitine to protect my esophagus.
  • :face_with_monocle: I/'d/'ll need 14! compartments for preparing pills a day in advance… :roll_eyes: :upside_down_face:
  • :face_with_monocle: Order D3 with K2, as my D3 is still a bit less than middle, despite 20.000IE/w.
  • Re-order passiflora (in a week or two will do), praps leave Mg bisglycinate (is it worth it?). :euro:
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, !NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 83' ✅

:white_check_mark: yoga/stretching 25’, gums 2x30’’, cold shower (10’), hunchback-pillow 5’, foot on knee/cross-legged 15’, Timing, AuTr 5’, palpate 1’, belly 2’, back 6’, neck 1+ 3’, neck 2 2’, plantar/calf stretch 3’, V 1‘, loins 2’, marionette-hang 2’,
:x: twist-stretch 5’, teeth 3x2’, jolt-jump 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Read relationship book - 3 chapters might help a little, but more my wife than me. But good ideas to discuss in tomorrow's psychotherapy session.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Sleep breaks around/under 30’ for the 7th time! Must be the 2xNAC at night. Target: <30’. It does take quite a bit of conscious effort, like tonight work was trying to barge its way in, but I smashed it out using positive images.

Research-search today:

Lessons in self-care #131 Trying to keep work down… not that successful yet…
Reasons to be cheerful #139 30’ of sleep breaks for a week now is brilliant! :100: :stuck_out_tongue:

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-23, Tuesday - crazy day, but energy 1h after 2nd B3 (no NADH), flush after 1st…

(V3: 12:35 NADH (as coenzyme or “activated form” of B3) and B3 might well be interacting, i.e. stacking too high, that could also explain the flushing as well as the unreliability of the NADH… :crazy_face:)
(v2: 9:15 flush-itch from increasing B3 by 50% to 0.125mg)
(v1: eve before - NADH at 17:40 working quite well)

Triggers & resulting Symptoms

SLEEP (click for details): 9h39, up 5x (39') ➔ Feeling 90% well, Ache 1 of 7 ✅. But at 4:50 ➔ 70%/2, better after the sleep break. Each time I woke up I believed I hadn't been sleeping for 5-10' minutes, but when I then got up it was 1-2h later than I thought. Irritating. Have to ignore it. Strange, why so long suddenly?

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0! Sleep 22:15-
23:57 3’ 90%/1 p0 st1 drink fw1’ PF+.3Ga/Glu
01:50 3’ 90%/1 p0 st1 drink fw1’ PF+Nc+Sr2
03:42 3’ 90%/1 p0 st1 drink fw1’ mumijo, elbow
04:47 6’ 70%/2 p0 st1 drink8 fw1’ neck, stomach burn/ache, bruised finger. Airing for nostril & generally. AuTr
05:33 24’ 6
-8:33
Sum: 1h45+8h33-(3+3+3+6+24=) 39’ = 10h18-39 = 9h39, up 5x (39’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Work/commuting ➔ 80%/2, stressy having to go to acupressure with only 40' break in between, but then she texted me the nitrogen for the cryotherapy had come later, so I could rest another 40'. After those 2h: 15' to get to psychotherapy. Both were helpful, and taking B3 after acupressure seemed to give me an energy boost 1h later after psychotherapy.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅ Pee pain 0 in the evening (better GABA/glutamine mix, like planned).

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

28 Supps: PLANNED/TAKEN TODAY (click for what-when-details): Flush-itch from 0.85g to ↗0.125g B3, first time in the evening seemed OK, 8:40 wasn't at all. I think I'd assumed 0.85 is 0.1 already, but actually it was a 50% increase, not 25% as I'd thought. No wonder. Or there's some interaction (stacking) going on with the NADH yesterday evening (B3-coenzyme). 3 NEW/IRREGULAR/CHANGED: B3: 3x↘0.1g, NADH 1x5mg, Ribose 0.5g (25 REGULAR: Arg 3x2g, B12 5mg/2m, Car 3x1g, D3 1/w, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5, incl. 2x1/night), Ω3, P5P1, PF4, Pectin, Psyllium, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, Serrapeptase 3x2x125k, the: .2g, Zn1)

Template: B3: 3x↘0.1g, NADH 1x5mg, Ribose 0.g

/19:20 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArB3Cr MlGly P5RoSe,Ω3/meal”
/21:45 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:00 A1 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:50 A2 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/03:45 A3 “03:00” mumijo#1+2 (teeth)
/05:35 A4 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 “Up”: 2xNADH#?
/08:40 B1-2 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/09:15 B3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Old Srp 2x5 in 3rd comp.-box.
/11:40 “11:00” (+2h/) ma#2 0Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
/12:40 “13:00” Pectin and/or psyllium with meal, no other supps.
/13:15 0.5g Ribose
/15:40 16:00? “15:00” 0?Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
Next: Carnitin & praps Arginine in capsules.
/18:30 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw. Meal: 19:00-
eve:
“18:00” Prepare tomorrow’s: 1) Complete & copy changed supps. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here
6) Cut template 7) Save this 8) Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Arg 3g(2/2) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). Ribose 0.1g+ 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

Supps to CHANGE:

  • :face_with_monocle: Tea tree oil again?
  • :face_with_monocle: Watch B3 vs. NADH (as “activated form of B3”)!
  • :face_with_monocle: Prepared at least night & morning pills in advance… baby steps! :baby_bottle:
  • :face_with_monocle: I’ll order 20.000IE D3 with K2-MK7 (ApoOrtha)
  • Re-order passiflora (in a week or two will do), praps leave Mg bisglycinate (is it worth it?). :euro:
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, !NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 86' ✅

:white_check_mark: twist-stretch 10’, Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 30’,
:x: neck 1+ 4’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Lessons in self-care #132 Unexpected things needing time to digest - fun, but still care.
Reasons to be cheerful #140 Some boosted energy again, new ideas, good therapy session

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-24, Wednesday - fatigued; Pfizer#1 in Dec

(v4: 17:30 energy down: NADH :face_with_monocle:; jab rationale…)
(v3: 13:45: starting to think I may try the 1st Pfizer jab)
(v2: not focused, confused, energy OK)

It’s hit home today that however long I might have however additional bad symptoms, my experience has been I need to avoid hospital and doctors at all costs, so I’ve pretty much decided to try the Pfizer jab - after having either saved or lost my tooth by Dec 9th.

Triggers & resulting Symptoms

SLEEP (click for details): 7h45, up 5x (15') ➔ Feeling 90% well, Ache 1 (not 0) of 7 ✅.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 00:10-
3:11 3’ 90%/1 p1 st1 drink fw1’ PF.3Ga/Glu+PFNcSr2
4:42 3’ 90%/1 p1 st1 drink fw1’ Mu
5:53 3’ 90%/1 p1 st1 drink fw1’ air
6:27 3’ 90%/1 p1 st1 drink fw1’
6:43 3’ 90%/1 p1 st1 drink fw1’ air
-8:10
Sum: 8h-15’= 7h45, up 5x (15’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: ➔ 90%/1, energy as if from the B3 (or whatever), but not lasting, not focused/concentrated. Work - not really doing much - commuting, table tennis ➔ 70%/3, Ribose didn't help, nor did the normal supps, so now NADH (and resting). An hour later: didn't help at all.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅. Except: Bar stools sitting straight seems uncomfy for my lower back, so I HAVE to rotate; while sitting cross-legged on the floor is getting pretty comfy. High pee frequency again, with pain only 1xp1.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

29 Supps: PLANNED/TAKEN TODAY (click for details): Tried putting half a psyllium sachet in my mouth & drinking after, seemed OK, getting & cleaning a cup at work is too complicated. 4 NEW/IRREGULAR/CHANGED: B3: 3x↘0.1g, Nd 1x5mg (didn't do anything), Pqq, Ri 0.5g (25 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Gy3, Ma3, Mu2, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pectin1, Psyllium1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/20:30 A1+2 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArB3Cr MlGly P5RoSe,Ω3/meal” + PQQ
/22:00 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/03:15 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/03:15 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/04:45 B2 “03:00” mumijo#1+2 (teeth)
/06:30 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 “Up” (B4) 2xNADH#?
/08:35 C12 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/08:55 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: -8:55
/11:10 C4 “11:00” (+2h/) ma#2 Nd#? SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
/12:50 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:20 D23 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/17:40 D4 “17:00” (“meal/acids+2h”) Nd1: yes.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)
Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

16 compartments a complete day in advance, hopefully then <30' *sigh*

Pf: A1,3,4,B1, Nia+Cr: A1,C1,D2, Ga: A3,a4,C1,d2, Glu: A3,A4,D2, Gi: C1/2,D2/3, Gly: A1,C2,C3, Mal: A2,C4,D3, Nc: A3,B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/Se(Ω/Pq:meal), B2:mu, B3:QcSa, B4: 2xNADH+ C1:Th, C2:Zn, D1: Pe. D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Tea tree oil again?
  • :face_with_monocle: Watching B3 vs. NADH (as “activated form of B3”)! Energy after B3!
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha brand seems purest)
Supps to KEEP (click for details here & in chart above): Ar = L-Arginine, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 76' ✅

:white_check_mark: twist-stretch 10’, cold shower (10’), AuTr 10’, hunchback-pillow 15’, palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 20’,
:x: Timing, neck 1+ 4’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: OK after yesterday's acupressure & psychotherapy.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

CoV’s getting dramatic here again in Germany, I’m not sure why, praps due to the anti-vaxxers.
From today on instead of self-testing I need to be tested in a test centre daily, to use the train & at work.
After I told him likely I wdn’t be back for quite some time, so I’d want to wait for the Christmas break, my boss (careless guy) said a vax won’t be a problem for me, he’s sure, no problem to take the sick leave before the break. :roll_eyes: Yeah, I’ve been thinking & talking & researching about it for >10h, but he’s sure… Praps they’re (you’re?) all right and Cort Johnson’s healthrising poll for the severely ill is wrong that there’s a pretty good chance I’ll be severely ill for at least a month? At least I’ve waited and seen that the vaccine is as safe as can be - Pfizer/Biontech that is. And I’ve got my supps to a high level so I’m maybe feeling 90% well of the 35-40% activity I’m able to. Russian roulette with 2 bullets… Ah, well I won’t die, that’s for sure, and maybe I can do with a big break from everything…
After that thought, I started on about having to go to hospital, resulting in the final thought and decision up top: Everything’s better for my fibro-body than even a slight chance of hospital - looking it up the hospitalization rate seems a bit under 10%.

Lessons in self-care #133 Brain & body fatigue meant not trusting myself to do much.
Reasons to be cheerful #141 At last more of a decision about vaxxing.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-25, Thursday - slow beginning, as if sick, then 15:00 good, 3.5h at grandchild’s!

(v4: 14:25 taking it slow all day)
(v3: 08:10 - still not OK, so I’ll have to take it easy today also)
(v2: eve, 22:40: not feeling well, as if sick, starting to think it’s one of more of the supps…
(v1: eve before: preparing the supps took 50’, cos of mixing up…:crazy_face: )

Triggers & resulting Symptoms

SLEEP (click for details): 8h35, up 5x (46') ➔ Feeling 80% well, Ache 1 of 7, a bit sick ❌, at night manily 70%/2 ❌

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS-not so cold p0 Sleep 22:40-
00:20 7’ 70%/2 p0+p0 st1 drink fw4’ Pf.Ga.Glu
02:45 11’ 70%/2 p0 st2 drink fw9’ PF.Nc.Sr2 (mumijo length)
02:45 4’ 70%/2 p0 st2 drink fw2’
04:40 20’ 70%/2 p0 st1 drink fw18’ (selene length) QRS2
06.58 4’ 80%/2 p0 st2 drink fw2’ “hungry”/pain/slightly sick (from QRS2?) → drink6
-08:01
Sum: 1h20+8h01-(7+11+4+20+4=)46’= 9h21-46= 8h35, up 5x (46’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Evening still ➔ 75%/2-3, no idea what's wrong, apart from praps sleep a bit. My wife claims I've been doing too much. Well not this week. Leftovers from last? Not only today I've been sneaking myself out of pure cold showers for a week, starting warm or semi-warm, first going directly to cold, now only really short cold, alternately. Also I've been feeling very slightly nauseous since yesterday evening, as if I'd got gastritis again. Got to work early, but then taking it slow. Then 15:00 grandchild & mum brilliant 3.5h! ✅ (altho crossing legs wasn't as good as in the morning...🧐)

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: OK ✅, except: both elbows at night & slightly nauseous, cross-legged better in the morning than in the evening...

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

↘24 Supps: PLANNED/TAKEN TODAY (click for details): If I'm still feeling sort of ill tomorrow, I'll be taking some of the supps down again, starting with the last ones, PQQ, B3, Pe, Ps, Ω3, then Qc, Rs, the new Q10..., reduce Srp again, then Ar & Cr,. Come to think of it, I've been taking mumijo since Oct 8th, selenium gets toxic after 6 months, how about that? On Aug 28th I write "keeping up from thyroid, but before that I hadn't noted when I was taking it, so I'll need to look when I ordered it from my pharmacy: Feb 8th, so that's 9 months instead of 6. Also decided to leave magnesium bisglycinate in time (running out anyway) to see if it makes a difference. Also wondering if B3 is worth it anyway, in comparison to NADH. 3 NEW/IRREGULAR/CHANGED: B3: 3x↘0.1g, Nd ↘0x5mg, Pqq, Ri 0.g 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (↘21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Gy3, Ma3, Mu2, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pectin1, Psyllium1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/19:50 A1,2+Ar “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArB3Cr MlGly P5RoSe, Pqq&Ω3/meal”
/21:?40 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:20 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:45 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#1 (teeth)
/05:00 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC# (only 3 pills I think)
B4 “Up” 2xNADH#?
/08:05 C1,2+Ar “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/08:50 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:00 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
D2,3,Ar “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” 2MORROW: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)
Mumijo since Oct 8th = 49 days, instead of the 30 suggested, so now a break of 10 days, and then again, or stopping, since I can’t feel it helping at all. JayCS’s Fibro Blog - #540 by JayCS
Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

16 compartments a complete day in advance, 'down' to 20' *sigh*, then something fell out and I saw something wrong, which together took me another 30'. Tomorrow, tomorrow it'll be down to 20'. Not sure if it's worth it. This getting mixed up or mixing things up happens more when I do more. And one day I'll probably trip up with all 16 compartments. flying all over the place. What a laugh that'll be - I think I'll just put them away until I feel like doing a biiiig puzzle...

Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, Gly: A1+C2+C3, Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/Se(Ω/Pq:meal), B2:mu, B3:QcSa, B4: 2xNADH+ C2:Th,Zn, D1: Pe. D4:Q1.

Supps to CHANGE:

  • :stop_sign: Stopping mumijo after 48 days instead of 20-30 as recommended. Time flies.
    :stop_sign: Also gly as it’s running out & Pe & Ps as it’s for CVD & not proven, so not my focus.
  • :face_with_monocle: Tea tree oil again?
  • :face_with_monocle: Watch B3 vs. NADH (as “activated form of B3”)!
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps to KEEP (click for details here & in chart above): Ar = L-Arginine, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 99' ✅. Cross-legged better and better! But worse again in the evening.

:white_check_mark: Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 10’, foot on knee/cross-legged 30’, yoga/stretching 5’, plantar/calf stretch 10’, neck 1+ 1’, loins 3’, teeth 2x2’,
:x: jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Sitting cross-legged is becoming really comfy and helps my lower back pain, so the treatment helped that. Dunno if my sick & nauseous feeling comes partly from it too tho, as I feel slightly nauseous during the treatment. Or is both something else...

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Lessons in self-care #134 Slooow again, very slow.
Reasons to be cheerful #142 Brilliant with my grandchild and her mum, got better just in time (after all the 15:00 supps… - so can’t be all bad.)

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-26, Friday - hearing “drop” for 3h & generally needing to take it slow

(v4: 18:10 - hearing drop stopped at 12:00, taking it slow.
(v3: 12:15 still OK, but hearing dropped about 30 dB on my right ear at 9:00, cf. development)
(v2: 8:15 good night, good getting up, B3-flush, whoops…)
(v1: eve before: good :white_check_mark:)

Triggers & resulting Symptoms

"SLEEP (click for details): 8h30, up 5x (20') ➔ Feeling 90% well, Ache 1 of 7 ✅, self-disciplined, due to having to get up early & despite the stress involved.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p1-2 Sleep 22:20-
00:50 5’ 90%/1 p0 st1 drink fw2’ PF+.3Ga/Glu
02:19 6’ 90%/1 p1 st1 drink fw1’
04:02 3’ 90%/1 p1 st1 drink fw1’
05:29 3’ 90%/1 p1 st1 drink fw1’ QcRsSa
06:09 3’ 90%/1 p1 st1 drink fw1’ twist-stretch
-7.17
Sum: 1h40+7h17-(5+6+3+3+3=)20’= 8h57-20= 8h30, up 5x (20’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Good after 15:00 & at grandchild's yesterday ➔ 90%/1, still quite good in the morning overall, but hearing loss & unstable walking (needing banisters) ➔ 70-80%/1

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅, except: bit stiffer than usual after sitting, walk unstable, praps increased by hearing drop, loin-rest right more than left.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

24 Supps: PLANNED/TAKEN TODAY (click for details): 20' B3-flush at 8:30 3 NEW/IRREGULAR/CHANGED: B3: 3x↘0.1g, Nd ↘0x5mg, Pqq 1, Ri 0.g. 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (↘21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Gy3, Ma3, Mu2, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pectin1, Psyllium1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/20:20 A1,2+Ar “19:00” PF#1 Ar#1B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:20 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:55 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:20 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:30 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
B4 “Up” 2xNADH#?
/07:25 C1,2+Ar “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/8:20 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:10 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15.45 D2,3,Ar “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:00 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

16 compartments a complete day in advance, 'down' to 10'!

Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4: 2xNADH+ C2:Th,Zn, (D1: Pe.) D4:Q1.

Supps to CHANGE:

  • :stop_sign: Stopped mumijo, gly, Pe & Ps for the time being.
  • :face_with_monocle: Tried tea tree oil once again.
  • :face_with_monocle: Watching B3 vs. NADH (as “activated form of B3”) - stopped NADH first.
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps to KEEP (click for details here & in chart above): Ar = L-Arginine, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 55' ✅

:white_check_mark: yoga/stretching 5’, plantar/calf stretch 5’, twist-stretch 10’, Timing, AuTr 2’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, teeth 1x2’,
:x: neck 1+ 4’, loins 2’, foot on knee/cross-legged 5’, jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today:

  • Just read on leo that US & UK aren’t much aware of temporary hearing loss as an illness, neither wikipedia on hearing loss nor webmd strangely mention stress or spine issues, which are said to be common causes here in Germany. In my case, work was a bit strenuous today.

Lessons in self-care #135 Hearing drop means increasing self-care, doing less…
Reasons to be cheerful #143 Preparing meds went “quick” at last, praps 10’. :slight_smile:
Reasons to be cheerful #144 Having made a pro-vaxx decision is a clear path, wherever it’ll take me.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-27, Saturday - like Thursday: started bad after a good night, then good after 15:30

(v3: 16:40 - better now: NADH? “15:00” supps? (like Thursday))
(v2: Achey fatigue is creeping on me since last week: winter?)
(v1: 10:15 strong hunger pain, like yesterday :face_with_monocle: - bug?)

Triggers & resulting Symptoms

SLEEP (click for details): 8h44, up 5x (61'/31') ➔ Feeling 90% well, Ache 1 of 7 ✅, but then...

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:40-
23:55 3’ 90%/1 p2 st1 drink fw1’
1:05 20’ 70%/2 p1+p0 st1 drink fw18’
3:29 4’ 70%->90%/2->1 , p1 st1 drink fw2’
4:50 4’ 90%/2->1 p1 st1 drink fw1’
06:20 30’ 90%/1 p0 st1 drink fw1’ 6 6:50-
-8:24 90%/1 p0 st1 Hunger pain, like yesterday too - from what now?
Sum: 1h20+8h25-(3+20+4+4+30=)61’= 8h44, up 5x (61’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Strange at the moment: I'm becoming more supple, my pains are still down, my ache is quite OK, but I just don't really have that energy at the mo - and that shortly after getting so much from NADH (sometimes) ➔ 70%-80%/1. But stopping B3 and trying 2 NADH at 11:00 today didn't do anything. Despite resting while steadily working (want to get a lot done this weekend, esp. cos of getting jab next week), feeling OK with that ➔ 70%-80%/2-3. Better from 15:30, like Thursday ➔ 90%/1 (calm mode), despite 1h stroll in the cold, suggesting it's NOT the winter ✅. Continued till evening. ✅

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅, except: 2xp2 at 23:55, 13:55, 5xp1 🧐. Hunger pain, like yesterday evening (amino acids? Or am I just overall not OK, praps some subliminal virus or a rest of the gastritis bug? = Cryotherapy (cold barrel & cold shower) tolerance down (cold outside seems OK), slight nausea etc. the last week) ❌ Risky getting the jab now, but also risky getting CoV now/soon. Okey-dokey, my wife's got a cold now, so maybe I'm fighting that off. Or winter. Hunger at 14:00 fairly strong, but not as painful. Sitting cross-legged ✅, altho it takes a minute to to unravel. Helps feel better and cope with all sitting, doubt I'd be able to stand long at the mo. Unravelling is getting quicker, esp. if I mix with 1 leg under other knee. ✅ Tough "work" tho, pain of the stretching makes me partly slightly nauseous, so it's fair to count it as 4h of self-treatment.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): If it were the supps which help in the afternoon but not in the morning, then zinc of all things would be the difference = problem... Let's see timorrow, take it once more, then leave it on Monday. 3 NEW/IRREGULAR/CHANGED: B3: ↘0x↘0g, Nd ↗2x5mg, Ri ↗5.g unnec. 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (22 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pqq 1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/20:00 +ginkgo A1,2+Ar “19:00” PF#1 Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:50 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:55 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:10 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/04:50 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/08:35 C1,2+Ar “+30’=Meal” Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,0gly#,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/09:00 D3
/09:05 C3 “08:00” 0gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: -09:05
/11:15 C4 “11:00” (+2h/) ma#2 2Nd :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:40 D2,3,Ar “15:00” Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:55 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

16 compartments a complete day in advance, 'down' to 10'!

Pf: A1+3+4+B1, 0Nia+2Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4: 2xNADH+ C2:Th,Zn, (D1: Pe.) D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Tea tree oil OK twice, try more.
  • :face_with_monocle: Stopped B3 for NADH (“11:00”).
  • :face_with_monocle: What about stopping zinc? Watch tomorrow & try without on Monday.
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps to KEEP (click for details here & in chart above): Ar = L-Arginine, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 4h13 ✅

:white_check_mark: Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 2’, twist-stretch 20’, loins 0’, yoga/stretching 15’, plantar/calf stretch 3’, teeth 1x2’, foot on knee/cross-legged 15’, (with heat pad for hours: “5’”)
cross-legged: 10:25-40=15’, 10:58-11:11=13’ +6’, foot under le knee 10’, ri: 12.49-13:45=56’ = 15+13+6+10+56=100’/ 10’ 19:15-20:00=45’
work: 10:25-55=30’ 10:58-12-12:13=1h03 12:49-13:45=56’= 2h30+? für 6. 10’ 19:15-20:00=45’
:x: jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Cryotherapy yesterday was long enough, I wanted to get out immediately after the 3' - normally I can stay in longer... fits nicely/strangely to it having got harder for me to have pure cold showers.. After ear acupressure to help the hearing drop get back to normal, we concentrated on my left elbow, which turned into mainly my left biceps, with loads of trigger points further up than the elbow. Also fits to a pain between my left shoulder and neck. The muscles of my left backside have apparently been worked on enough, they aren't causing any problems any more while sitting cross-legged etc.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Lessons in self-care #136 Working steadily, but without pressure.
Reasons to be cheerful #145 I’m just calm & satisfied, despite the fatigued Ache.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-28, Sunday - got a lot done, bit wary of tomorrow’s jab (if they have enough vaxx), try to sleep well…

(v3: 15:30 Nuff pity party, now uptempo uplifting dance stuff!)
(v2: 15:10 pretty tearful/crying today, partly procrastinating work (but self-physio & getting on slowly) listening to good old songs or new ones about faith, I guess it’s cos of the jab. I’m excited & praps “afraid” knowing even the first may be f***ing tough on my system, I may be back to square one for quite a time - but glad to be proved wrong.)
(v1: 13:35 still good, so no probly NADH today & lots of stretching while working)

Triggers & resulting Symptoms

SLEEP (click for details): 8h09, up 3x (66'/16') ➔ Feeling 90% well, Ache 0 of 7 ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:59-
2:45 13’ 90%/1 p0 st1 drink fw5’ boxB1
5:10 50’ 80%/1 p0 st1 drink fw2’: 3 Pains boxB3 6
7:51 3’ 90%/1 p0 st1 drink fw2’ Stomach pain 1’ after getting up → drink.
-09:14
Sum: 9h15-(13+50+3=)66’= 8h09, up 3x (66’/16’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: No Ache upon waking up, continuing ➔ 90%/0,

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ?✅, except at night: dry mouth: gel, neck 🧐: stretching, strong stomach burning 2x (1' after getting up) 🧐 (arginine?): mouthful of almonds. No elbow pain, bit of wrist pain. Try drinking more for mouth & stomach.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): Stopped arganine and whaddayaknow: Stomach burning stopped immediately... But dunno if I can find the time to put the 7g into 14 capsules per day.... O.o 4 NEW/IRREGULAR/CHANGED: Arg: ↘0x B3: ↘0x, Nd 0x5mg, Ri 0.0g. 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/20:00 A1,2+Ar “19:00” PF#1 Ar#1B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:30 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:20 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:50 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:20 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/09:25 C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/11:00? C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/12:30 C4 “11:00” (+2h/) ma#2 0Nd#? SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
(/16:15 D2,3,0Ar “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/17:50 18:15 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

16 compartments a complete day in advance, 'down' to 10'!

Arg in capsules? Pf: A1+3+4+B1, 0Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4: 2xNADH+ C2:Th,Zn, (D1: Pe.) D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Stomach burning despite no tea tree oil: Stop arginine? Or in capsules?
  • :face_with_monocle: Stopped B3 (NADH on demand)
  • :face_with_monocle: Zinc: OK today, despite taking it, so continuing.
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 6h05! ✅ By concentrating on knees under feet I'm doing a lot to get my loins more flexible, right is pretty OK, left still has a way to go. But neglecting my neck led to sleep distractions from neck pain, esp. to the left, so gotta care for that again. Also twist-turning while leaning on the sofa I've always been doing to the right, stretching the left nape, so I should do more to the left, stretching the right. BTW this is really hard work, as I am countering the stretching pain while stretch-sitting until it gets too much, and also when unravelling to get up.

:white_check_mark: twist-stretch 25’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), foot on knee/cross-legged: 3h25, neck 1+ 25’, yoga/stretching 60’, :white_check_mark:
cross-legged: phoenix: neck:
work: yesterday’s plus today: 9:55-10-5-11:25. 12:20-30=10’ 12:38-44=6’ 14:45:15’ 15:15-15-16:15=45’ 17:30-17:40=10’ 19:15-19:30=15’
work: 10:25-55=30’ 10:58-12-12:13=1h03 12:49-13:45=56’= 2h30+? für 6. 10’ 19:15-20:00=45’
:x: palpate 1’, belly 3’, back 7’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Just discovered it’s now possible to mark a text-portion of a post and just edit that (in a small window) without opening all of it: really cool, thanks to Discourse/our mods :exclamation:
Research-search today:

Lessons in self-care #137 Never fear! Calm! Music! Faith!
Reasons to be cheerful #146 Loads of work, loads of self-physio!

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-29, Monday - OK, despite the weekend’s work, no NADH yet, no jab yet…

(v2: 15:10: still OK, this morning 400 people in the queue, this afternoon no Pfizer, so tomorrow morning when I’ve got more time.)
(v1: 8:15 - night OK, up 7x (cos heating not on?) - jab?! :face_with_monocle:

Triggers & resulting Symptoms

SLEEP (click for details): 8h01, up 7x (59') ➔ Feeling 90% well, Ache 0 of 7 ✅. I'd forgotten to put the heating on, I think that might've increased breaks (incl. pee urge). 🧐

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:20-
23:55 5’ 90%/1 p0 st1 drink fw1’ very slight heartburn
01:35 5’ 90%/1 p0 st1 drink fw1’ dozing
02:30 35’ 90%/1 p0 st1 drink fw1’ 6
04:20 5’ 90%/1 p0 st1 drink fw1’
05:00 3’ 90%/1 p0 st1 drink fw1’ stomach burn (so not just the arginine?) B3
06:10 3’ 90%/1 p0 st1 drink fw1
06:52 3’ 90%/1 p0 st1 drink fw1
-7:20
Sum: 1h40+7h20-(5+5+35+5+3+3+3=)59’ = 9h-59’= 8h01, up 7x (59’)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Cycling to 3 test centres and a vaxx centre 2x cost a bit of energy, plus commuting & a bit of work, but still ➔ 90%/1, table tennis was praps tiring but also OK, so quite a good day ✅

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅ GI ain't perfect, but OK.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): 4 NEW/IRREGULAR/CHANGED: Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/20:05 A1,2+0Ar “19:00” PF#1 0Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:30 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/22:15 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:40 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:00 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/08:00 C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/12:30 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:30 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:10 D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:00 D4 “17:00” (“meal/acids+2h”) 0Nd#.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: (3)x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4: 2xNADH+ C2:Th,Zn, (D1: Pe.) D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Stopping arginine has decreased stomach burn, not 0 (yet) tho.
  • :face_with_monocle: Stopped B3, NADH on demand, since then energy has been reliably back…
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 88' ✅.

:white_check_mark: twist-stretch 15’, Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 2’, back 5’, neck 1+ 4’, loins 3’, foot on knee/cross-legged 5’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 10’,
:x: teeth 3x2’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Wondering if I'll be able to get acupressure tomorrow or Friday...

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Lessons in self-care #138 Maybe not productive, but getting test & trying for the jab was hard work.
Reasons to be cheerful #147 Still quite OK overall, despite the weekend’s work & stress today.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-11-30, Tuesday - Pfizer#1… still fairly OK, but taking it very slow…

(Whoops, I’d skipped a day, sry…)
(v2: 14:00 running nose and sneezing: not from the 40’ cold this morning as I was doing stretching exercises all the time, not standing still. As I said quite a few months ago “I don’t care” what people think. [Actually the guy behind me started doing the same.] 16:40 all better, just tired)
(v1: jab sfx: 8:55 1st Pfizer jab, 9:30 bit itchy (backside: from the cold; arm from jab), 10:00 tip of tongue feels burnt, but itchiness 0, head, slight nausea, so not moving too much (but gotta keep circulation up), 10:20 burning a bit? 10:40 36,5°C - for me that’s temperature already, I usually have 35,5°C, dull, spinning head. But all very slight…)

Triggers & resulting Symptoms

SLEEP (click for details): 7h54, up 4x (16') + 10'= 8h04 ➔ Feeling 90% well, Ache 0 of 7 ✅ Heating on decreased sleep breaks & pee frequency a little

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:10-
23:43 6’ 90%/1 p2 st1 drink fw1’
02:15 4’ 90%/1 p0 st1 drink fw1’
03:41 3’ 90%/1 p0 st1 drink fw1’
04:49 3’ 90%/1 p0 st1 drink fw1’
-06:20 90%/1 p0 st1
Sum: 1h50+6h20-(6+4+3+3=)16’= 8h10-16= 7h54, up 4x (16’) + 10’= 8h04

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: up & away ➔ 90%/0, jab sfx slight, but no ache or energy problems, so not taking NADH.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅, neck no problem at night after neck exercises yesterday ✅. - Just gotta keep them up, apparently.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): 4 NEW/IRREGULAR/CHANGED: Arg, B3, Nd & Ri all: 0 again today. Praps consider Pe & Ps again? (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/19:45 A1,2+0Ar “19:00” PF#1 0Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:35 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:45 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:15 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/06:44 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/07:15 C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/07:25 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:25 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:25 D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:00 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: (3)x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4: 2xNADH+ C2:Th,Zn, (D1: Pe.) D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Stomach burn 0, despite not eating much in case I need to vomit. Don’t tho.
  • :face_with_monocle: NADH not today, still energy, despite jab-sfx, praps tomorrow…
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 87'... ✅.

:white_check_mark: eve: twist-stretch 5’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 6’, neck 1+ 4’, loins 8’, teeth 1x2’, neck 2 2’, marionette-hang 3’, shaking dance 1’, yoga/stretching 15’, plantar/calf stretch 10’, foot on knee/cross-legged 10’.
:x: jolt-jump 1’, gums 2x30’’, V ‘, mirror 2’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Cancelled acupressure for today.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Lessons in self-care #139 Keep everything down (literally… :smirk_cat:)
Reasons to be cheerful #148 Got it.

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-12-01, Wednesday - 3 focal seizures from the jab… :roll_eyes:

(v3: 16:25 still often nauseous when I move a bit more: nux vomica? 18:04 2nd focal seizure, definitely the jab. 19:48 #3. Burnt tongue tip again.)
(v2: 13:35 head spinning I had yesterday has now materialized into a focal seizure, I think I’ll reverse the jab quick… :roll_eyes: :zombie: :exploding_head: :astonished: :joy_cat:. Headache/nausea better since fresh air. Questioning whether it was right to follow advice to get the jab now, while trying to save my tooth, i.e. get the jaw inflammation down before Dec 9th - my immune system is now fighting on 2 fronts… Got to get pro-active about the jab-sfx soon.)
(v1: 08:55 good, except frontal headache / cold/flu feeling & thus nausea, so usual jab-sfx)

Triggers & resulting Symptoms

SLEEP (click for details): 7h50, up 5x (2h33) ➔ Feeling 90% well, Ache 0 of 7 ✅, except jab-sfx: flu-type headache with nausea

No fw! lbu: belly tensing? No half-sitting on sofa!
0FCS p0 Sleep 22:00-
23:01 2h21 90%/1 p0 st1 drink fw1h35 Jab-sfx and not having cold showered, so now: FCS, hope that’ll focus me again. Nope. -01:22
02:46 3’ 90%/1 p0 st1 drink fw1
04:10 3’ 90%/1 p0 st1 drink fw1
05:37 3’ 90%/1 p0 st1 drink fw1
07:45 3’ 90%/1 p0 st1 drink fw1
-8:23 90%/1 except frontal headache / cold/flu feeling and nausea
Sum: 2h+8h23-(2h21+3+3+3+3=)2h33= 10h23-2h33 = 7h50, up 5x (2h33)

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Actually great all day except the jab-sfx, I feel as if I might be able to work tomorrow, my wife disagrees; I wdn't be missed ➔ 90%/1.

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ✅, except pee frequency fairly high. Not enough drive to do much tho, more like holding still quite a bit to not get nauseous etc.

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): +3x=6x malate for the jab-sfx. Shd increase GABA next now the seizures are coming on. 4 NEW/IRREGULAR/CHANGED: 1 Nd 13:35; Arg, B3, & Ri all: 0 today. Praps consider Pe & Ps again? And Arg in capsules? (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/19:30 A1,2+0Ar “19:00” PF#1 0Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”, plus mal#2
/22:00 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:45 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu” plus malate #3.
/01:15 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:40 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/10:00? C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/10:00? C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: plus malate #4
/!!13:35 C4 “11:00” (+2h/) ma#3+4 Nd#1! :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/16:40 D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
→ 18:40 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: (3)x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4:2xNADH+C2:Th,Zn,(D1: Pe)D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Stomach burn 0, despite eating less.
  • :face_with_monocle: NADH 1 seemed supportive not detrimental.
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 69' ✅.

:white_check_mark: twist-stretch 5’, Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 20’, HWB 3’,
:x: neck 1+ 4’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,

THERAPIES: Not missing acupressure yet.

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today: Just bits’n’bobs to answer questions.

Lessons in self-care #140 Slooow.
Reasons to be cheerful #149 Relief not to have to go to work… :hear_no_evil: :see_no_evil: :speak_no_evil:

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
Re-arranged: I’ve put most references in a separate post, linked at the bottom.

2021-12-02, Thursday - brill night, day OK-ish, but activity limited to 1.5h

Triggers & resulting Symptoms

SLEEP (click for details): 9h07, up 5x (24') ➔ Feeling 90% well, Ache 0 of 7 ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:05-
23:20 6’ 90%/1 2xp1 st1 drink fw1’
00:35 4’ 90%/1 2xp1 st1 drink fw1’
02:10 4’ 90%/1 p1 st1 drink fw1’
03:40 6’ 90%/1 p2 st1 drink fw1’ sore throat → umcka & calendula
06:20 4’ 90%/1 p0 st1 drink fw1’
-7:36 90%/1 p0 st1
Sum: 1h55+7h36-(6+4+4+6+4=)24’= 9h31-24’ = 9h07, up 5x (24’)

ACTIVITIES (aiming for 40% of pre-fibro)ACHE:
No chance to go to work, my wife threatens I’ll get in trouble with her if I slip out to work tomorrow morning… :wink: ➔ seemingly 90%/1, but 1.5h to get a CoV-test done, then 2 shops to get a light-bulb is more than enough activity for today. No ache tho, just defo the limit.
(e.g. cycle :biking_man:, TT = :ping_pong:, meetings/social :speaking_head:, mask :mask:, kids :child:, work ➔ ?90%/1 ?:white_check_mark::x::face_with_monocle:)
ACTIONSPAINS: All good: :white_check_mark:, except 3x p1-2.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, ?x p1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

SELF-PHYSIO (click for details): 91' ✅.

:white_check_mark: twist-stretch 5’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 3’, loins 1’, foot on knee/cross-legged 30’, teeth 1x2’, neck 2 2’, plantar/calf stretch 5’, yoga/stretching 5’,
:x: jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

25 Supps: PLANNED/TAKEN TODAY (click for details): 6x malate. 0.3g glut less. 4 NEW/IRREGULAR/CHANGED: Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details:
/20:30&21:25 A1,2+0Ar “19:00” PF#1 0Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/22:05 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:25 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:10 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/06:25 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/08:50 C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/09:30 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:50 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:25 D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:30 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4:2xNADH+C2:Th,Zn,(D1: Pe)D4:Q1.

Development:
Lessons in self-care #141 Sorted some stuff today.
Reasons to be cheerful #150 Well if that was the end of the jab-sfx I was lucky!

References Nov/Dec, outsourcing to make handling the daily entry easier for me:

For your interest (to look things up, if necessary)

My supp chart as of Dec 2nd

SUPP OVERVIEW (click for quick details here & see in chart above): Ar = L-Arginine, B3 = niacin = vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

For my interest (references in case I forget something)

Details of ACTIVITIES / ACHE / ➔ ?90%/1

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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.

Details of ACTIONS ➔ PAINS: ?✅

:white_check_mark: :x: :face_with_monocle:
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.

Amounts & How to take Supps:

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
Amounts: Ar 3g(2/2) B3: (3)x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

The day's 16 supp-compartments for Nov21

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4:2xNADH+C2:Th,Zn,(D1: Pe)D4:Q1.

SELF-PHYSIO (click for details): 0' ✅.

:white_check_mark: eve:
:x: twist-stretch 5’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, loins 2’, foot on knee/cross-legged 5’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Details of preparing tomorrow's blog entry

“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?

Template for tomorrow

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.

2021-12-03, Friday -

Triggers & resulting Symptoms

SLEEP (click for details): h ➔ Feeling 90% well, Ache 0 of 7 ✅

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep ?23:15-
5’ 90%/1 p1 st1 drink fw1’
-End
Sum:

ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: ➔ ?90%/1,

Ache = also Exhaustion/Tired :white_check_mark: :x: :face_with_monocle: ➔ ?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: ?✅

:white_check_mark: :x: :face_with_monocle:
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.

Treatments

25 Supps: PLANNED/TAKEN TODAY (click for details): 4 NEW/IRREGULAR/CHANGED: Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
A1,2+0Ar “19:00” PF#1 0Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
B4 “Up” 2xNADH#?
C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

Amounts: Ar 3g(2/2) B3: (3)x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4:2xNADH+C2:Th,Zn,(D1: Pe)D4:Q1.

Supps to CHANGE:

  • :face_with_monocle: Stomach burn 0?
  • :face_with_monocle: NADH?
  • :face_with_monocle: Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Pq = PQQ = Pyrroloquinoline quinone, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = zinc.

SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
:face_with_monocle: theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
:white_check_mark:/:face_with_monocle: ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose :white_check_mark: (GI-sfx: 3x0.2g), !NADH :white_check_mark::white_check_mark:, NAC (5x.5g), L-carnitine, CoQ10, ginkgo
:white_check_mark::white_check_mark: NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
:white_check_mark:/:face_with_monocle: L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
:face_with_monocle: CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
:face_with_monocle: INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
:white_check_mark: gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
:face_with_monocle: Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? :white_check_mark: Better since taking it… :white_check_mark: tea tree oil, “Breathe well” oils: acid).
EVERYTHING: :white_check_mark:/:x:/:face_with_monocle: B12? Schüssler 2, 4 & 7 (3-6m.?) :white_check_mark: Vitamin B12: injections again.
ACID: !almonds
:face_with_monocle: Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
:face_with_monocle: Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
:face_with_monocle::face_with_monocle::face_with_monocle:Guaifenesin/Amand???

SELF-PHYSIO (click for details): 0' ✅.

:white_check_mark: eve:
:x: twist-stretch 5’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, loins 2’, foot on knee/cross-legged 5’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES:

Acupressure / Therapy, Doc/Diagnoses ? :white_check_mark: :x: :face_with_monocle: Acupressure 2h Tues & 2h Fri:

Development:

Research-search today:

Lessons in self-care #142
Reasons to be cheerful #151

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 “:arrow_forward:” to show what I’m doing to alleviate something and mark it off in the details “:white_check_mark:/:x:” whether it works well enough for a time or doesn’t’, e.g. Ache :arrow_forward: cold fast shower “:white_check_mark:
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.
:new: “V” for loins = lie on back, legs up and let legs fall to sides;
:new: twist-stretching more for the loins
:white_check_mark: :x: :face_with_monocle: ➔ ⇄ ⇨➜ ➞ :arrow_right: ➲ ↔:⇰↔ →:arrow_upper_right: :arrow_lower_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
Re-arranged: I’ve put most references in a separate post, linked at the bottom.

2021-12-03, Friday - jab has severely worsened FM again

(15:30 acupressure was a challenge.)
(v3: 12:20 nauseous again, altho resting; burnt tongue feeling)
(v2: 11:15 Drat, wife was right, I’m smashed now, traffic & steps dangerous)
(v1: 08:25 - night OK, getting up not, but trying to go to work a bit, wife sez I shdnt, as I have white-grey lips…)

Triggers & resulting Symptoms

SLEEP (click for details): 8h36, up 6x (1h24) ➔ Feeling 90% well, Ache 1 of 7 ✅, but 80%/2 ❌ getting up

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:10-
22:52 3’ 90%/1 p0 st1 drink fw1’
23:58 3’ 90%/1 p0 st1 drink fw1’ slight sore throat
02:57 10’ 90%/1 p0 st1 drink fw1’ slight sore throat → Marigold/calendula, hungry → soy drink (2x tea tree oil?) + HWB
03:29 50’ work.6
07:05 15’ 90%/1 p0 st1 drink fw1’ doze/AuTr
-08:10
Sum: 1h50+8h10-(3+3+10+50+3+15=)84’= 10h-1h24=8h36, up 6x (1h24)

ACTIVITIES (aiming for 40% of pre-fibro)ACHE: right upper back hurting, feverish ➔ 70%/2, let’s see if the supps hit in, it & up. 11:15 Nope, the wakers didn’t. 1h work was knackering. What about the enzymes now, incl. 2x5mg NADH? 12:15 Nope, worse = nauseous instead, burnt tongue feeling. Exhaustion & ache, despite energy ➔ 70-60%/3-4 :x:, FM hasn’t been this bad for ages.
(e.g. :biking_man:, TT = :ping_pong:, :speaking_head:, :mask:, :child:, work ➔ ?90%/1 ?:white_check_mark::x::face_with_monocle:)
ACTIONSPAINS: First seemingly :white_check_mark:, except lying: bit neck & upper back somehow strained. Continuing even stronger in daytime: Everything OK, e.g. energy is/would be there, if not for not feeling well, but nothing’s OK. :x: Jaw inflammation sometimes hurting, that’s not good, sometimes I say to myself it’s the supps working. I’m wondering how I’m sposed to get it done on Thursday the state I’m now in. My wife sez: Wait before wondering. Getting harder to sit. Maybe I need to do Wim Hof’s breathing exercise.
(e.g. lie/stand/sit/walk/cycle, loins, arms up, neck, stiff, 0xp1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

THERAPIES: Back mobilization today made sense. Helped quite a bit, but not perfect, started up again; going out instead of resting wasn’t good for the rest, but I spose it was worth it for better sleep etc. :x:*
Supps to CHANGE: :face_with_monocle: Ar in capsules? :face_with_monocle: Order 20.000IE D3 with K2-MK7 :face_with_monocle: Pe & Ps?

SELF-PHYSIO (click for details): 81' ✅. Left foot under right knee was easy once, using a heat pad & after acupressure (altho that wasn't targeted), but mostly my left knee is up 2-5'' off the floor, depending on foot position.

:white_check_mark: foot on knee/cross-legged 25’, Timing, AuTr 15’, hunchback-pillow 20’, cold shower (10’), palpate 1’, belly 2’, back 6’, neck 1+ 2’, :white_check_mark:
:x: twist-stretch 5’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

25 Supps: PLANNED/TAKEN TODAY (click for details): 4 NEW/IRREGULAR/CHANGED: Nd 10mg with no fx on Hurt, but energy would be OK, if I could, so maybe it's keeping that up. Arg, B3 & Ri all: 0 today. (21 REGULAR: B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details:
/19:55 A1,2+0Ar “19:00” PF#1 Cr#1 mal#1 P5P/2Rho Ω3=“Pf Cr Ml P5Ro, Pqq&Ω3/meal”
/21:55 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/24:00 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/03:00 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2
/07:05 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC# (1st doze/AuTr a lot)
0 B4 “Up” 2xNADH#?
/08:15 C1,2+0Ar “+30’=Meal” Cr#2 GAB#3,the2,gink#1 NAC#2,Zn=Cr.GaThe Gi n’AC/Z.
/12:20 C3 “08:00” 0gly#3 NAC#3+ “GyNc”. Nut > grain-Meal:
!10mg NADH /11:20 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:40 D2,3,0Ar “15:00” Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “Cr.GiGa/Gu.MaNc”
/20:25! D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2”
eve:
“18:00” Prepare: 1) Complete & C changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)

The day's 16 compartments (10', plus 5-10' making capsules)

Arg: Capsules? Pf: A1+3+4+B1, (0 Nia+)Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (0 Gly:A1.C2+3), 2xMal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/(Se)(Ω/Pq:meal), (B2:mu), B3:QcSa, B4:2xNADH+C2:Th,Zn,(D1: Pe)D4:Q1.

Development:
Hadn’t noted a variant of the new “local edit”: If we mark just a few words we want to change, then we can choose to edit them. Sometimes a small window will open, sometimes the whole editor, but if that, then at the right position, which is also great for my long posts. Now I just have to figure out how we can make it stay with the small editing window.
Lessons in self-care #142 Shdve listened to my wife. Sometimes she’s wrong tho.
Reasons to be cheerful #151 Ha! Wasn’t I right after all about the jab & me? :roll_eyes: