My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
"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)
01:24 3’ 90%/1 p1 st1 drink fw1’ dream , GI PF#4+Sr1-3.
02:50 3’ 90%/1 p1 st1 drink fw1’ dream , GI
04:07 8’ 90%/1 p1 st1 drink fw1’ dream , GI , mumijo
07:15 4’ 90%/1 p1 st1 drink fw1’ dream , GI QcRsSaSr+Nc
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 ➔ ?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. ✅
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.
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 (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
/19:45 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
“18:00” Prepare tomorrow’s:
- 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.
- Complete/delete lessons/reasons & change # in template.
- Tally irreg. here
- Remove “v3” here
- Cut template
- Save this
- 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:
- NAC at 21:00 & 1:00: #4 (17th): forgot at 1:00 & slept 4-7, so at 7:00 instead
- NADH upon waking (train later?). #2 (17th): Worked out very well today.
- 1 cps pectin + psyllium, 30’ before meal. Only possible at 13:00, only psyllium today at work.
- : Taking treble as much 10k serrapeptase, till the 250k (“serrétia”) comes (more water).
- Triglycerides up, so niacin, but first 3x50mg, plus microalgae-Ω3 soon.
- Sudden pee urges suggesting UTI, so cranberry, pumpkin seed & vitamin C protect.
- order PQQ (Pyrroloquinoline quinone)?
- 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
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
/ 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 (GI-sfx: 3x0.2g), !NADH , NAC (5x.5g), L-carnitine, CoQ10, ginkgo
NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
/ L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
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? Better since taking it… tea tree oil, “Breathe well” oils: acid).
EVERYTHING: // B12? Schüssler 2, 4 & 7 (3-6m.?) Vitamin B12: injections again.
Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
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.
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.
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’
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’,
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
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.
- My “How to symptom track & trigger hunt”
- Next up…: Oct-Summary (& add to blog-summary); finishing off the treatment list…
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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