JayCS’s Fibro Blog

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:

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.)

2021-12-04, Saturday - lots of rest, maybe better in the evening?

(v2: 12:20 - still resting, upper back pain, face itching)
(v1: 08:40 bad jab-sfx, despite good sleep)

Triggers & resulting Symptoms

SLEEP (click for details): 8h38, up 3x (17') ➔ Feeling 60% well, Ache 3 of 7 ❌, nauseous

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:15-
01:00 7’ 70%/1 p1 st1 drink fw1’
03:33 5’ 70%/2 p1 st1 drink fw1’ sore throat, feverishness
05:20 5’ 70%/2 p1 st1 drink fw1’ sore throat, feverishness, back, nauseous
-07:10
Sum: 1h45+7h10-(7+5+5=)17’= 8h55-17 = 8h38, up 3x (17’)

ACTIVITIES (aiming for 40% of pre-fibro)ACHE: nauseous at night and upon getting up, I’ll try 5 globuli of nux vomica now 07:50 D12 30’ before eating ➔ helped inside of 20’ (another 5 later) Still don’t feel it’d be good to get out of bed. Me!? ➔ 60%/3 :x: Out of bed at 10:00, 12:20 Still resting. Face itching. ➔ 60%/3. :x:
(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: :white_check_mark: - it’s not the actions, it’s the tough jab sfx, in all poses.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

THERAPIES: back problems recurred after being back a while yesterday, warmth improved: :white_check_mark::x::face_with_monocle:*
Supps to CHANGE: :face_with_monocle: Arg in capsules? :face_with_monocle: 20.000IE D3 with K2-MK7. Benefiting from having made lots of capsules yesterday.

SELF-PHYSIO (click for details): 75' ✅.

:white_check_mark: Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 30’, twist-stretch 5’.
: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’,

25 Supps: PLANNED/TAKEN TODAY (click for details): 4 NEW/IRREGULAR/CHANGED: 1 Nd at 12:25, again seemed to keep some energy. Arg, B3, & 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: Updated Dec 3rd (before see the reference post)
D4 at 20:25, so everything 2h later:
/21:05 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/22:15 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/01:00 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/03:40 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/05:25 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + ?NAC#
0 B4 “Up”: 2xNADH#?
/08:55 C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=Cr.GaThe Gi n’AC/Z. Ate late.
/10:20 C3 “08:00” NAC#3+ “Nc”. Nut > grain-Meal:
/11:05 vit.D3
/12:20 C4 “11:00” (+2h/) ma#3+4 1xNd# 2SRP#3+4 — MlNdSr (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:15 D2/3 “15:00” Cr#3,.3GA#4/glu#3,gink#2,mal#5+6.NAC#5, “Cr.GiGa/Gu.MaNc”
/17:30 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. “Nd&Q1RsSr2” >19:15
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, (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 #143 Shopped for food 5’ only cos no one was at the check-out.
Reasons to be cheerful #152 Managed 4h+! online “tea” with mates (they were together) (with breaks)

2021-12-05, Sunday, day #5

(v3: 18:00 same, bit better in the evening, after doing housework in slo-mo)
(v2: 14:50 no change)
(v1: 10:00 - jab sfx increasing)

Triggers & resulting Symptoms

SLEEP (click for details): 10h20, up 7x (65') ➔ Feeling 85% well, Ache 2 of 7 🧐, continuing dead tiredness despite having taken my waking-supps at 9:00, making me unsure whether to get up or not; continuing severe sore throat is usual entry point for cold or flu, let's see if I can keep it down with umckaloabo, calendula/Marigold essence & the regular supps (zinc, other anti-inflammatory), skin burning all over upper half upon getting up, intensely for 30', then further a bit, but not thinking about it, I think cold water'd be counterproductive.

No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:25-
23:55 5’ 90%/1 p0 st1 drink fw1’. Better tonight. Back OK-ish.
01:16 5’ 90%/1 p0 st1 drink fw1’ sore throat, back only a bit. B1
02:35 5’ 90%/1 p0 st1 drink fw1’ sore throat: window open, is air too dry from heating?
04:10 35’ 90%/1 p0 st1 drink fw1’ 6 suppsB3 HWB
06:35 5’ 90%/1 p0 st1 drink fw1’ HWB
07:20 5’ 90%/1 p0 st1 drink fw1’ hungry → nuts
09:25 5’ 90%/1 p0 st1 drink fw1’ hungry → drink dozing
-09:50 don’t really feel like getting up, but don’t wanna disturb the rhythm.
Sum: 1h35+9h50-(5+5+5+35+5+5+5=)65’= 11h25-65= 10h20, up 7x (65’)

ACTIVITIES (aiming for 40% of pre-fibro)ACHE: Nothing = resting/typing, except 10’ stints of housework. ➔ 60%/3 :x: (That’s 60% of 40% = 24%, of course). 16:00-18:30 doing housework extremely slowly was sort of 90% of 20% instead of 60% of 40%.
ACTIONSPAINS: :white_check_mark:, bit of back :face_with_monocle:, everything else is OK. Left hand hurting differently & more now, despite arnica cream on the edge from hitting the stone TT table a few weeks ago.:x: 14:45 Esophagus block, had to get it out, after OK, as usual. :face_with_monocle: Back & hand a bit better later.

Treatments

THERAPIES: Wondering if I’ll manage acupressure on Tuesday at all, let’s see how back etc. is. :face_with_monocle:
Supps to CHANGE: :face_with_monocle: Bought a capsule machine for the Ar. Sr coming. :face_with_monocle: D3 with K2-MK7 next.

SELF-PHYSIO (click for details): 92' ✅.

:white_check_mark: twist-stretch 20’, Timing, AuTr 5’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 10’, HWB 3x3’, neck 1+ 4’, neck 2 3’,
:x: loins 2’, teeth 3x2’, jolt-jump 1’, 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’,

25 Supps: PLANNED/TAKEN TODAY (click for details): 5 NEW/IRREGULAR/CHANGED: Srp down to 3x1, running out, ordered a big one, again highest quality (100€ for 30 days!, but I need all I can get for jaw & jab). Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (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: Updated Dec 3rd (before see the reference post)
/19:15 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/21:20 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”
/01:20 B1 “01:00” PF#4 NAC#2 SRP#1 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/04:45 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + ?NAC#
0 B4 “Up”: 2xNADH#?
/09:30 C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=Cr.GaThe Gi n’AC/Z.
/12:45 C4 “11:00” (+2h/) ma#3+4 Nd#? :SRP#2 — MlNdSr (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/14:15 C3 “08:00” NAC#3+ “Nc”. Nut > grain-Meal:
/15:45 D2/3 “15:00” Cr#3,.3GA#4/glu#3,gink#2,mal#5+6.NAC#5, “Cr.GiGa/Gu.MaNc”
/18:00 D4 “17:00” (“meal/acids+2h”) 1 Nd#1.Q10.Rs#2,Sr#3. “Nd&Q1RsSr2” >19:15

“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, (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:
On having been right about the jab sfx: My table tennis mate, who’d been plugging me getting the jab, was pretty affected that my sfx are this bad with a negative tendency. He asked me if it’s similar to the swine flu that may’ve started my fibro off, and I replied that it is similar to swine flu, fibro, flu, but also has it’s own specific peculiar characteristics, like skin irritation (today a sort of skin burning all over).
Thankfully there was pretty much silence when I updated all my mates about my long-term situation (we see each other every 2-3 months, but they do tend to forget some things) after that, a few questions, I had a little bit of a hard job making light of it as I usually do, considering the jab sfx, but it was OK and we went on to further stories about the jab etc, no problem.
Hmm, no, during the swine flu and the flu directly before the fibro full flare, because I don’t need to lie down all day like I did then. Just I can’t move around much for Ache, nausea & I spose a kind of tiredness & fatigue (but still with theoretical energy…).
I think now everyone who so clearly recommended me to get the jabs (that mate, my boss, my acupressurist), will now feel remorse that they were so cock-sure it wdnt harm me, underestimating my fibro, despite my misgivings. All I can do is stress that it was and still is my decision, wanting to avoid hospital at all costs, and that I’ll continue with the 2nd jab after Christmas, whatever the cost.
Research-search today?
Lessons in self-care #143 Wasn’t sure if more sleep after 10:00 is good or not, so got up.
Reasons to be cheerful #152 Managing to do nice stuff veeery slowly: 10-25% of normal speed.

2021-12-06, Monday - 18+ jab-sfx: probably sick leave for almost 2 weeks…, but OK if I rest.

(v4: 17:45 I hate the feel of electric blankets (praps cos of synthetics), but I need it most of the time atm, adding long johns improves it. Made a list of almost 20 sfx below.
(v3: 12:20 Doc’s put me on sick leave till Friday, as my wife recommended)
(v2: 08:40 still feverish-nauseous upon being awoken by civil works)

Triggers & resulting Symptoms

SLEEP (click for details): 8h30, up 4x (50') +25.➔ Feeling on average 70% well, Ache 2 of 7 ❌, due to civil works outside our building I'd better go to bed earlier.

No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 Sleep 23:15- HWB
01:32 10’ 80%/2 p0 st1 drink fw1’
03:04 5’ 80%/2 p0 st1 drink fw1’ HWB
05:55 30’ 70%/2 p0 st1 drink fw1’ HWB
-08:35 5’ 70%/2 p0 st1 drink fw1’ feverish nauseous
+25 doze/AuTr
Sum: 45+8h35-(10+5+30+5=)50(+25) = 09h20-50 = 8h30, up 4x (50’) +25.

ACTIVITIES (aiming for 40% of pre-fibro)ACHE: ➔ 70%/2 as long as i DON’T MOVE :x:
(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: :white_check_mark:, except neck at night, back a little… :face_with_monocle: - need to exercise.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

THERAPIES: Probably not, I’ve warned her❌ Which is not good. Definitely need to increase self-physio.
Supps to CHANGE: :face_with_monocle: Ar in cps. w. machine :face_with_monocle: Order D3+K2-MK7. (Ordered Pf+Sr.)

SELF-PHYSIO (click for details): 65' ✅.

:white_check_mark: plantar/calf stretch 5’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), HWB 3x3’, neck 1+ 3’, palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 10’,
: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’, workout 7’, red heat 3’,

25 Supps: PLANNED/TAKEN TODAY (click for details): 5 NEW/IRREGULAR/CHANGED: Sr 0. Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (20 REGULAR: 0Ar 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 0x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before see the reference post)
/20:20 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/21:30 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/01:40 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/03:10 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/05:55 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + ?NAC#
B4 “Up”: 2xNADH#?
/08:40 (I think) C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=Cr.GaThe Gi n’AC/Z.
/11:00 (or before) C3 “08:00” NAC#3+ “Nc”. Nut > grain-Meal:
/13:00 C4 “11:00” (+2h/) ma#3+4 Nd#? :SRP#3+4 — MlNdSr (1st meal till: ?)
0 13:30 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:00 D2/3 “15:00” Cr#3,.3GA#4/glu#3,gink#2,mal#5+6.NAC#5, “Cr.GiGa/Gu.MaNc”
/17:50 or earlier (whoops) D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. “Nd&Q1RsSr2” >19:15
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, (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:
My jab-sfx (to be continued):

  1. exhausted.
  2. some energy (not overmuch tho) at the same time, depletes quickly.
  3. no strength in hands etc.
  4. achey-ness, similar but different to fibro-Ache, not as tough, but I feel I can move less and cold showering & cryotherapy doesn’t help.
  5. More sleep needed, despite same supps.
  6. Still tired throughout the day / earlier.
  7. severe sore throat at night, reminiscent of a cold/flu coming up. Only managed to improve that a little, but electric blanket seems to help most as I’m too cold for everything else. After a walk with long johns I left them on, but doesn’t seem to be enough.
  8. extremely cold feet, also hands, lips (often white), electric blanket rather than heat pad or HWB.
  9. nausea when I move, but also all the time, a bit like a tummy bug (like a few weeks ago)
  10. feverish ill feeling most of the time, similar but different to fibro, longer, not influenceable.
  11. feverish feeling increases with effort.
  12. actual “fever” of 1°C, which I never had from the FM-feverishness (36,5 instead of normally 35,5)
  13. burning skin all over torso sometimes (e.g. day 5 several hours)
  14. a few (new) local pains cropping up everywhere, like upper back ache for 4 days.
  15. Stiffness sometimes greatly increased, sometimes not.
  16. Headache the first few days.
  17. Problems moving around might be what Cort calls orthostatic problems. (Walk limited to 2x5’)
  18. A bit more cognitive problems than usual, but not much.
  19. (Bad wind today, no reason I can think of atm)…

Research-search today: I hadn’t seen because it wasn’t linked well, that Cort on healthrising has been publishing new poll results. I’d looked for it, because I realized I wasn’t finding words for all my sfx. Interesting that some people with CFS/FM get an improvement from it. 74 comments to date:

On Brendan’s blog proposing staggered smaller doses (based on the website and the facebook-group results), he mentions swollen glands & dizziness (with ME/CFS), both of which I haven’t had. The first comments under the blog are too anti-vaxx for my liking, but they get better.

In this blog in April on where docs tend to recommend to do the vaccine the first says not to take the 2nd jab if you are still suffering from the first and to take a few things I’m taking anyway (NAC & quercetin), plus Benadryl to stop allergy and fastidine to stop GERD, both of which aren’t my problem, plus rest: doing that.
The 3rd refers to Dr. Klimas and one like her says take antioxidants and don’t go in a flare, done that. Also mentioned are these, which I’m taking a lot of: alpha lipoic acid, ascorbic acid, B6, diamine oxidase enzymes (DAO), luteolin, N-acetylcysteine (NAC), Omega-3’s, riboflavin, SAMe, quercetin, and natural sources of theophylline like green and black teas. (That’s Nancy Klimas here)

I’ve now subscribed to healthrising’s newsletter, as I do like the type of information they provide.

Lessons in self-care #144 Rest rest rest!
Reasons to be cheerful #153 I’m quite OK when I don’t move, and hey: getting lots done!

2021-12-07, Tuesday - again not moving except self-physio

(v5: 15:20 “get active”?: 30’ slow housework mostly on knees, to save getting up…)
(v4: 12:20 adding B2 & C (protect))… not better - get active.)
(v3 - long & deep night, sleep no end, forced myself up, increasing ubiquinol (special CoQ10)
(v2, eve before: 22:00 overdid it taking off the washing for 10’…: back to nausea…)
(v1, eve before: strangely feeling well at 20:00? The supps?! The long johns / warmth??!?
:face_with_monocle:

Triggers & resulting Symptoms

SLEEP (click for details): 9h33, up 3x (32')+ 15' = 9h48 ➔ Feeling 80% well, Ache 2 of 7 🧐, 5 pairs of socks...

No fw! lbu: belly tensing? No half-sitting on sofa!
mainly warm shower p0 Sleep with a 2nd pair of woolen socks, so 5 pairs… 10’ taking down the washing made me unable to get to bed…
23:10-
!01.25 5’ 90%/1 p?0 st1 drink fw1’ sore throat: HWB:
03:55 10’ 90%/1 p1 st1 drink fw1’ sore throat: (strange dream)
06:53 7’ 90%/1 p0 st1 drink fw1’ sore throat
-9:17
10:10-25 +15 dozing
-End
Sum: 50+9h17 = 10h07-(5+10+17=)32’ = 9h33, up 3x (32’)+ 15’ = 9h48

ACTIVITIES (aiming for 40% of pre-fibro)ACHE: 20:00 ➔ 90%/1 :white_check_mark:, 22:25: nauseous, short breathed, arms aching from taking the washing down for 10’ & bringing it up to the flat ➔ 70%/2 :x:. Yucky feeling in lower back, despite having twist-stretched that. ➔ 70%/2 :x:, but didn’t stop sleep after more a warm than a cold shower. Moving at night: ➔ 70%/3 :x: Resting ➔ 70-80%/2-3, hoovering etc. on knees ➔ 70%/3
(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: :white_check_mark:, except: arms up taking the washing down :x:, legs itching from the long johns altho they’re organic cotton :x:. Sore throat at night. :x: Better when keeping warm.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

THERAPIES: Not well enough for cryotherapy/acupressure.
Supps to CHANGE: :face_with_monocle: (Ordered Pf+Sr.+cps machine for Ar) :face_with_monocle:
Stuff, which I’ve got, but could change and are recommended by some doc for jab-“blues”:

  • 800 mg quercetin, I’m taking 1x500mg in the evenings and feeling better after, so now 2x500mg,
  • 1g vitamin C, still got lots of that. But 1g! I think I was taking 100mg. It’s “protect”, so OK for my gut. But better encapsulated to protect my esophagus.
  • 200 mg riboflavin (vitamin B2), I still have 8x100mg from last year.
  • Evenings are better, esp. yesterday, the only supp that cd explain that is ubiquinol at 17:00, so I read up that it can be taken up to 200 or for 2-3 weeks even 300mg/day. 3.6g/d = mild GI discomfort the producer Kaneka says. OTOH I’m also taking it to reduce lp(a) and for that it’s better to stay <150mg/d, according to studies. But tried it this morning, didn’t do anything at all.
  • My nausea may be increased by forgetting to eat immediately after the zinc (bisglycinate) in my my C1+2 batch.
SELF-PHYSIO (click for details): 80' ✅.

:white_check_mark: twist-stretch 15’, Timing, AuTr 2’, hunchback-pillow 15’, foot on knee/cross-legged 25’, palpate 2’, belly 3’, back 10’, hand-exerciser 3’, HWB 3’, teeth 1x2’,
:x: plantar/calf stretch 5’, cold shower (10’), neck 1+ 4’, loins 2’, jolt-jump 1’, neck 2 3’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,

(22) Supps: PLANNED/TAKEN TODAY (click for details): 8 NEW/IRREGULAR/CHANGED: ADDING Vitamin C 5-10?x100mg, + vitamin B2 1x/d, doubling ubiquinol to 2x.1mg/d and quercetin to ↗2x.5g/d. Arg, B3, Nd, Ri & Sr all: 0 today. Pe & Ps 0? (20 REGULAR: 0Ar 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↗2, Qc1↗2, Rs2, Ro2, Sa1, Se1, Sr 0x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before see the reference post)
/19:50 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/22:45 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/01:25 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/03:55 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/06:55 B3 “05:00” (30’) quercetin#1 resveratrol#1 SAM-e1, “QcRsSa” + ?NAC#
B4 “Up”: 2xNADH#?
/10:10 plus 100mg ubiquinol C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=Cr.GaThe Gi n’AC/Z.
/12:15 100mg B2, 500mg C#1
/12:25 C3 “08:00” NAC#3+ “Nc”. Nut > grain-Meal: 11:30
/(12:25) C4 “11:00” (+2h/) ma#3+4 0Nd#? 0SRP#3+4 — MlNdSr (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/17:35 D2/3 “15:00” Cr#3,.3GA#4/glu#3,gink#2,mal#5+6.NAC#5, “Cr.GiGa/Gu.MaNc”
/20:05 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. “Nd&Q1RsSr2” >19:15
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, (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:
Jab-sfx #19: Sore muscles in backside.
Jab-sfx #20: Better for a while in the evenings, despite tiredness.
Research-search today: Loss of Balance and Falling? Plus: New advice - #14 by JayCS (not relevant to me … yet/at the moment… but it was in the new studies JAMA sends to me regularly)
Lessons in self-care #145 Allowing myself to procrastinate with Big Bang Theory
Reasons to be cheerful #154 Feeling well for a bit 20:00-22:00! Hope rises…
Reasons to be cheerful #155 Stints of Big Bang Theory are fun again, haven’t had that for ages.

2021-12-08, Wednesday - kept activities balanced; getting better

(v2: 13:00 … so managed 1 light-bulb & 15 flower bulbs)
(v1: 12:00 OK-ish from resting…)

Triggers & resulting Symptoms

SLEEP (click for details): 9h11, up 5x (24') ➔ Feeling 80% well, Ache 2 of 7 🧐, feeling quite good upon waking up, despite some dozing, let's see how long I can keep it up, praps with self-discipline re. eating & supps.

No fw! lbu: belly tensing? No half-sitting on sofa!
warm shower, slightly cold. p0 Sleep 50%/4 22:25-
23:50 8’ 70%/3 p1 st1 drink fw1’
01:52 3’ 80%/2 p0 st1 drink fw1’ heartburn
02:25 3’ 80%/2 p0 st1 drink fw1’ heartburn
04:10 7’ 80%/2 p0 st1 drink fw4’
06:05 3’ 80%/2 p0 st1 drink fw1’
-08:00
Sum: 1h35+8h-(8+3+3+7+3=)24’ = 9h35 -24’ = 9h11, up 5x (24’)

ACTIVITIES (aiming for 40% - well 20% - of pre-fibro)ACHE: ➔ 80-85%/1-2 :white_check_mark::face_with_monocle:. Actually I’m adjusting to a new target of 20%, I hope that’s only temporary tho… Today 1h10 for 1 light-bulb & 15 flower bulbs. Not easy, but a bit better than yesterday. Cooking for 30’ no problem. Managed a big work video meeting for 2h this evening, not needing to talk, but still emotionally strenuous. Still ➔ 80-85%/1-2 :white_check_mark: Still not more than 20% aim. Luckily ‘the “kids”’ are all ill anyway, so not missing anything. No cycling, no TT of course, no walk either.
(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: :white_check_mark:, except heartburn at night (vit. C) :face_with_monocle: → soy drink. Arms up & stiffness have been worse the last few days than today.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.) ?:white_check_mark::x::face_with_monocle:

Treatments

Supps to CHANGE: Cps. machine: Ar first. :face_with_monocle: Order D3+K2-MK7. ADDED: +1xQ1+1xQc+B2+2xC (now: encapsulated)

SELF-PHYSIO (click for details): 92' ✅.

:white_check_mark: twist-stretch 12’, Timing, AuTr 5’, hunchback-pillow 10’, cold shower (2’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 30’, teeth 1x2’, HWB 3x3’, hand-exerciser 8’, neck 1+ 4’,
:x: plantar/calf stretch 5’, loins 2’, jolt-jump 1’, neck 2 3’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,

22 Supps: PLANNED/TAKEN TODAY (click for details): 9 NEW/IRREGULAR/CHANGED: ADDING Vitamin C 2x.5g, B2 1x.1g, doubling ubiquinol to 2x1g/d. Arg, B3, Nd, Ri & Sr all: 0 today. Pe & Ps 0? (20 REGULAR: 0Ar 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↗2, Qc1, Rs2, Ro2, Sa1, Se1, Sr 0x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before see the reference post)
/21:00 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/22:25 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”
/01:55 B1 “01:00” PF#4 NAC#2 0SRP#1+2 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/06:05 B3 “05:00” (30’) quercetin#1 resveratrol#1 SAM-e1, “QcRsSa” +Q10#1
B4 “Up”: 2xNADH#?
/08:35 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=Cr.GaThe Gi n’AC/Z. +.1mg B2. + .5g C
ADD: +1xQ1+1xQc+B2+2xC
/09:00 C3 “08:00” NAC#3+ “Nc”. Nut > grain-Meal: -09:00
/11:35 C4 “11:00” (+2h/) ma#3+4 0Nd#? 0SRP#3+4 — MlNdSr (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:30? D2/3 “15:00” Cr#3,.3GA#4/glu#3,gink#2,mal#5+6.NAC#5, “Cr.GiGa/Gu.MaNc” + vit.C#2
/18:10 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10#2.Rs#2,0Sr#5+6. “Nd&Q1RsSr2” >19:15 + Qc
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, (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.
ADD: +1xQ1+1xQc+B2+2xC

Development:
Lessons in self-care #146 Kept activities balanced, not too low, not too high.
Reasons to be cheerful #156 Good start after the bad evening… Supps? Or reconvalescing?
Reasons to be cheerful #157 Heat all the time overcoming the ominous sore throat at last (blanket at daytime, continual hot water bottle at night, a fifth pair of socks, woolen like the 4th).
Reasons to be cheerful #158 Managed 1 light-bulb & 15 flower bulbs, my sports for today (1h).

2021-12-09, Thursday - baaad jab symptoms…

(v2: 10:10 best day followed by “worst”: I’m now lying in bed, blinds down, forcing my heavy hands to type a bit, my heavy eyelids to open a bit in between, hot water bottle & electric blanket & heating on, Continental quilts & pillows all around BUT listening to a weird brilliant long drum solo loud on my headphones and chuckling about the ideas - that’s this strange energy that I still have, distinguishing this from a normal flu.)
(v1: 07:45 awake, but feverish-tired :face_with_monocle:)

Triggers & resulting Symptoms

SLEEP (click for details): 8h41, up 3x (49') ➔ Feeling 80% well, Ache 2 of 7 🧐

No fw! lbu: belly tensing? No half-sitting on sofa!
warm alternating shower p0 Sleep 22:20-
23:57 35’ 90%/1 p0 st1 drink fw1’ 6
03:58 7’ 80%/2 p0 st2 drink fw1’ sore throat → air & HWB
06.27 7’ 80%/2 p0 st2 drink fw1’ sore throat → air
-07:40
Sum: 1h40+7h40-(35-7-7=)49’ = 9h30-49’= 8h41, up 3x (49’)

ACTIVITIES (aiming for 40% - well 20% - of pre-fibro)ACHE: short shop in the evening (20:50) ➔ 85%/1-2​:white_check_mark:, but then feverish-tired and nauseous after putting 5 things into cupboards :x:. getting up not good, back to bed at 9:30 only able to listen to music, even having difficulty typing, skin of face and torso burning… :x: rest of the day similar, except typing got easier.
(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: OK✅, jab-fx #21: aversion against showering, whether warm or cold❌.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask) :white_check_mark: :x: :face_with_monocle:)

Treatments

THERAPIES: Acupressurist thinks it’s best for me to come tomorrow… :face_with_monocle:
Supps to CHANGE: Cps. machine arrived for Ar, need to clean it first. :face_with_monocle: Order D3+K2-MK7. Pf+Sr arrived.

SELF-PHYSIO (click for details): 61' ✅, despite feeling 'lazy'...

:white_check_mark: twist-stretch 20’, cold shower (2’), neck 1+ 7’, neck 2 1’, teeth 2x2’, hand-exerciser 6’, Timing, HWB 2x3’, hunchback-pillow 10’, plantar/calf stretch 2’, foot on knee/cross-legged 3’,
:x: AuTr 2’, palpate 1’, belly 3’, back 7’, loins 2’, jolt-jump 1’, yoga/stretching 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,

22 Supps: PLANNED/TAKEN TODAY (click for details): 9 NEW/IRREGULAR/CHANGED: Vit. C 2x.5g, B2 1x.1g, Qc 2x.5g/d, Q10 2x1g/d. Arg, B3, Nd, Ri & Sr all: 0 today. Pe & Ps 0? (20 REGULAR: 0Ar 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↗2, Qc1↗2, Rs2, Ro2, Sa1, Se1, Sr 0x2x125k, The.2g, Zn1)

Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before see the reference post)
/20:50 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/22:15 A3 “21:00” PF#2 .6 GABA&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:30 A4 “23:00” PF#3 .3 GABA&.3glu#2 = “PF+.3Ga/Glu” FORGOT IT YESTERDAY
/04:00 B1 “01:00” PF#4 NAC#2 0SRP = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/06:30 B3 “05:00” (30’) Q10#1 quercetin#1 resveratrol#1 SAM-e1, “Q1QcRsSa” + ?NAC#
B4 “Up”: 2xNADH#?
/08:30 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=B2,C,Cr.GaThe Gi n’AC/Z
/08:50 C3 “08:00” .1gB2,.5gC#1, NAC#3+ “B2CNc”. Nut > grain-Meal:
/? C4 “11:00” (+2h/) ma#3+4 Nd#? 0SRP — MlNdSr (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/? D2/3 “15:00” .5gC#2,Cr#3,.3GA#4/glu#3,gink#2,mal#5+6,NAC#5, “C.Cr.GiGa/Gu.MaNc”
/17:30 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#2.Q10#2.Rs#2,0Sr. “Nd&Q1QcRsSr2” >19:15
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+) C:C2,D3 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:Q1QcSa, B4:2xNADH+C2:B2,Th,Zn,D4:Q1Qc (D1:Pe)

Development:
Saw that I’d been giving sleep a too positive :white_check_mark:, instead of :x:/:face_with_monocle:, corrected that.
Doing that I realized a bit better that whether the tick-marks ?:white_check_mark::x::face_with_monocle: turn out as small & colourful or not ?:white_check_mark::x::face_with_monocle: sometimes seem to depend on whether there is a letter or a punctuation mark before.
Also experimented with the new local editing function. We can better prevent the whole editor opening by marking a few whole words instead of something like just the tick marks.
More importantly, I saw that in the first few days there were 2 further jab symptoms
#21: 3 focal seizures on one day (#3)
#22: burnt tongue feeling the first few days.

So re-arranging the list that makes:

  1. exhaustion,
  2. some energy, but depletes quickly,
  3. little strength, arms/hands often heavy
  4. Ache different to fibro,
  5. showering very unpleasant.
  6. movement of more than 1-2 mins feels bad. For slow walking 10’ is the max. (occasional exceptions).
  7. More sleep,
  8. still tired or dead tired,
  9. Strong sore throat for 7 days, until getting it gone by
  10. permanent heat (electric blanket, 5th pair of (woolen) socks, long johns inside, hot water bottles at night).
  11. Otherwise usually extremely cold feet, hands, lips often white.
  12. Usually slight nausea,
  13. if I move: more,
  14. feverish-ill usually, a bit different to fibro, longer, not influenceable,
  15. worse from slight movement, even more from slight strain,
  16. actual “fever” of 1°C higher than usual (36,5°C instead of 35,5)
  17. Burning “skin” over the whole torso (partly legs) sometimes, then for several hours
  18. stiffness more
  19. brain fog more
  20. “sore muscles” in backside more.
  21. Sometimes better for a few hours (often evenings, different to fibro) or half a day.
    In the first few days:
  22. local pain (upper back, hands),
  23. headache,
  24. 3 focal seizures,
  25. “burnt tongue”.

Research-search today:
Selenium: Even if no deficiency, immune system: increases activated T-cells & natural killer cell activity. Selenium and Your Thyroid: What You Should Know
Quinoa (e.g. cooked, esp. black) for antioxidant & lipids: What Is Quinoa? One of The World's Healthiest Foods
Lessons in self-care #147 Sometimes I wonder if I’m resting too much. But as soon as I feel better I do start doing a little. And as today was bad it was good to not move too much.
Lessons in self-care #148 Done quite a bit of exercising, but not enough considering no work & play!
Reasons to be cheerful #159 Managed some important paper work, which I’d thankfully prepared well.
Reasons to be cheerful #160 I think I’ve got the energy to at least do some music producing, even tho singing’d be too strenuous.