FEELING Well % / Pain 0-7 DOING
Sleep: 90%/1-2 7h50, late from 5-HTP & up 6x (2h15, from GI, awake from cortisol)
Activities: 90-80%/2 4h (digi-work 2h, ‘sports’ 2h)
Treatment: 90%/1 1h (self)
Effects of GABA+3+1 (Mg, passiflora, tryptophan, & - whoopsy: 5-HTP!) Wide awake after feeling sleepy all after noon and evening: Is it the tryptophan waking me up like the 5-HTP? But I’ve just read that even 2g of dark chocolate in the evening has quite a bit of caffeine in it, and I ate 40g at 20:00. Foods That Make You Sleepy – And Keep You Awake – Insomniactive plus the sugar 4 ways sugar wrecks your sleep Also cruciferous (cabbage, broccoli) veggies Question: Does Chocolate Keep You Awake? - Chocolate
But my wife says I’ve never been kept up by dark chocolate before. BTW it’s good for tryptophan.
0:35 Drat, now it’s dawned on me what the problem is: I think I forgot to take 5-HTP out of the pill box today, I’ve taken it again…
OK, last try: cold shower. If that doesn’t work I’ll do some sorting and reading. Or just AuTr. And tomorrow I’ll try some ginkgo, that used to get me awake at daytime, why haven’t I taken that in the past year?? And should I try some more GABA or passiflora? Yep, passiflora & Mg, I’ll try that. Forgot, but the 1’ cold shower did the trick at last…
(Well in % / Pain incl. Gut 0-10) (Sleep, Fibro-‘Work’, Work Digi & Live, Activity, Treatment)
Sleep 22:15- doze, awake, thumbnails hurting 23:15:1h10 0:35:25’ =fw & cold shower. 3:15p yay, at last, succcess! 4:30p blackbird is singing already! 5:55p.i25’ (wind & hungry; not tryptophan is it?) 6:33:10’ hungry. slight nausea eat. -8:20 1h45+8h20-1h10-25-5-5-25-10= 10h05-2h15=7h50, up 6x, 2h15 awake, not stiff at all - cortisol?
Tidying up the flat 1h, counting that as sports… Bit of work. Visiting son, 2h there was long & much socializing, esp. cos everyone seemed surprised that I wanted to keep apart, which I in turn did not understand…
Melatonin hangover is possible in fibromyalgia, serotonin & tryptophan may be involved; perhaps add vit. B6 and magnesium; studies, e.g. fructose/fructans-free high-tryptophan diet might be better to increase serotonin, esp. in women
btw: Melatonin hangover, people with fibromyalgia can have too much melatonin: The basic anti-metabolic effect of serotonin, melatonin and tryptophan promotes fatigue and lowers endurance (Peat, Spring 2009), and may be involved in the link between fibromyalgia and tryptophan, and probably in many, if not most, negative tryptophan side effects.
Melatonin, for example, is elevated in people with fibromyalgia (Korszun, et al., 1999), and chronic fatigue syndrome (Knook, et al., 2000). Numerous people reported feeling tired and groggy in the morning, or throughout the day, after taking a melatonin supplement prior to going to sleep the night before –symptoms of what some people call a “melatonin hangover”.
Tryptophan Side Effects: L-Tryptophan Is Far From Harmless
and before that:
Another denotation of melatonin’s “down-regulating” activities upon the human metabolism is that sleeping for extended periods in total or near complete darkness, which naturally stimulates melatonin synthesis, decreased melatonin output (Danilenko, et al., 2009), suggesting a systemic defensive biological reaction of the organism to prolonged exposure of the substance.
and before that:
Because beyond the scope of B6 vitamin benefits such as the nutrient’s modulating action on L-tryptophan…
…serotonin and melatonin –alongside with tryptophan metabolites (Kaminsky, et al., 1991)– interfere and inhibit the energy-creating metabolic processes such as mitochondrial cell respiration and thyroid function (Mueller, et al., 1976; Rom-Bugolavskaia, et al., 1997; Wright, et al., 1997 & 2000; Peat, Fall 2006, Spring & Summer 2009).
Animal experiments demonstrated that one of the side effects of melatonin (the so-called “body clock hormone” or ”the hormone of darkness”) is its dampening action on cellular energy output (Reyes-Toso, et al., 2003 & 2006; López, et al., 2009), and human studies (e.g., Carman, et al., 1976; Murphy, et al., 1996; Satoh & Mishima, 2001) showed that melatonin, even at a low dose of 0.5mg, decreases body temperature -indicative of metabolic interference.
and before that: best to take D3 with magnesium
One of the magnesium health benefits is the optimization of vitamin D metabolism because magnesium is required in the metabolism of vitamin D (Reddy & Edwards, 2017). Consequently, the use of high doses of vitamin D nutritionals expends more of the total magnesium pool in the body, making less of it available for its many other biological functions and applications. Over time, this magnesium depletion from taking vitamin D supplements at high doses can result in a systemic chronic magnesium deficiency (Reddy & Edwards, 2017).
before that vitamin B6 However… vitamin B6 (even in cases with an increased vitamin B6 dosage) doesn’t prevent all tryptophan side effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715322 = Fibromyalgia Syndrome: A Metabolic Approach Grounded in Biochemistry for the Remission of Symptoms - PubMed (2017): Improving the low serotonin=5-HT levels in FMS by reducing fructose (= some carbs) and increasing trytophan in food intake, instead of taking (L-)tryptophan(=Trp), might alleviate and also be better for the microbiota, interrupting a vicious circle.
“The core of the hypothesis is that a gastrointestinal malabsorption has a central role as a primarily cause of FMS and that it is mainly due to fructose. This way, the core of the treatment is the contrast of Trp malabsorption, favoring its normal absorption.”
“the hypothesis springs from the observation of marked worsening of pain and stiffness in a FMS patient after a breakfast of fruit, marmalade, and rye bread…”
" Although fructose malabsorption plays a primarily role, it appears reasonable that it is not the sole cause of FMS, mostly because the incidence of fructose malabsorption (28) is well greater than the FMS ones (4). Maybe, it can just be considered the main risk factor for FMS."
“Theoretically, the most efficacious management would be a fructose free, fructan restricted, lactose free, sorbitol free, aspartame free, low sucrose diet, together with proper Trp intake.”
" Excessive amount of fructose is very easy to be reached, as modern Western diets are rich in fructose due to industrial food containing high fructose corn syrup (HFCS), fresh fruit that naturally contains fructose, honey, soft drink, and beverages containing HFCS and saccharose (27, 28, 34, 47). In addition, wheat and the most of cereals, the most of legumes and many vegetables contain fructans (28), contributing to increase the total amount of ingested fructose.
Lactose might have the same consequences of fructose in the gut, especially if the enzyme lactase is deficient."
" Trp supplements (like Trp tablets) are not suggested in any way, as their intake has potential for important side effects by themselves or due to the interaction with serotonergic drugs, up to life-threatening effects related to serotonin syndrome (48).
Suggested food containing Trp are: meat, eggs, fish, rice, potatoes, dark chocolate, and walnuts."
"A further note concerns monosodium glutamate (MSG) and aspartame: their withdrawal from the diet is suggested too.
“the mean rate of 5-HT synthesis is significantly lower in women.”
“The association between decreased serum Trp concentrations and sugar (fructose and lactose) malabsorption was observed in experimental studies significant only in women.”
“Trp can only be transported across the blood–brain barrier in its free form by the competitive and non-specific l-type amino acid transporter” (16). “Trp reaches the brain when ingested food is rich in this amino acid and not excessively rich in other large neutral amino acid (LNAAs), that could compete with it” (15).
Only fructose stuff I sometimes eat: apples, dried raisins, occasionally ripe bananas. Fructans is difficult, as I wdnt have much to eat at all any more.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7178091/ This study concludes that tryptophan and magnesium-enriched Mediterranean diet reduced anxiety symptoms, mood disturbance, eating disorders, and dissatisfaction with body image but did not improve sleep quality in women with fibromyalgia.
This warns about tryptophan, preferring GABA and praps B6: Tryptophan For Sleep: One Of The Good Natural Sleeping Aids?, can praps “block an amino-acid carrier in the brain that transports the inhibitory neurotransmitter GABA and other vital substances.”
Lots of detail on tryptophan side effects, but more long-tern, nothing I’m looking for: Tryptophan Side Effects: L-Tryptophan Is Far From Harmless
The Association Between Constipation or Stool Consistency and Pain Severity in Patients With Chronic Pain Constipation worsens lower back/limb /all over pain.
RR 122/70 70.
RR 11:20 126/78 59
Improving self-treatments: Timing, AuTr 15’, Palpate 2’, Belly 5’, loins 2’, hunchback-pillow 15’, cold shower 1’, back 8’, Workout 7’, Neck 2 3’, Yoga 2’ marionette-hang ', breath-hold ’
Fibro-work: 22:00:15’ 23:15:20’ 0:40:10’ 6:00:10’ 8:20-9:10=50’ 9:20:10’ 10:10:10’ 10:40:35’ =2h40
Docs/Diagnoses: It may be that the dermatologist didn’t think my nail problems are anything special like PsA, but altho the 8mm long cleft in the middle of my left thumb nail is now not growing from the nail bed up any more, it is still hurting occasionally, and now my right thumbnail is starting to hurt in the same way. As she said it’s probably some inflammation of the nail bed, I’m putting tea tree oil on there too. I hope I’ll get a grip on it and can improve it, because it’s stinging quite a bit, esp. the right one, now I’ve tested it… She remarked that I haven’t got a nail bed cuticle anywhere, buit I can’t find why that shd be a problem. I always have quite a bit of pitting on the thumbnails, but not elsewhere, so I guess that’s not enough for PsA.
AT = Autogenic Training, cold/FCS = Flash Cold Shower (20’’) , ex = exercises, HWB = Hot water bottle, breath-hold/WHM-B-H = Wim Hof Method Breath-Holding, slp = sleep.
Reasons for getting up w = awake, lbu: lower back unrest (‘RLS’?), p: pee, i: ideas. PsA = Psoriatic Arthritis-suspicion
fw = fibro-work
Pain 7 = crying (/out) point
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.