JayCS’s Fibro Blog

ModSupport · October 22, 2021, 1:35pm

I’m glad that you’re under care for them.

Sharon

JayCS · October 22, 2021, 3:09pm

Thinking out loud:
Has this blog now rightly been re-categorized under “Complementary therapies”?
After thinking about it and also analyzing and re-categorizing many other posts,
I’d argue what I’m doing here is demonstrating trigger hunting, symptom tracking and using a lot of general, common sense strategies. Supps are just a part which that has lead me to, because it was last on my list and nothing else helped.
So I’m thinking the general “Symptoms & Treatments” is more suitable (but better than the “What’s Up With You?” category in any case).

Maybe you - and others - don’t realize?: The regular triangle ► in front of a line always means that’s a subtitle in which I’ve hidden details, which you click on to read it completely.

If you reread the 6 clickable subtitles of my post, a relevant study on liver disease is hyperlinked in the 1st, plus: Recent research shows GABA is present in the pancreas and a lot of torso tissue and is (like probably all neurotransmitters) created by gut microbes: That’s the newest “basic physiology” for you. The sentence you used is a word for word quote from the first, however taken out of context and thus inverting what it was saying.
In the clickable (2nd ) subtitle on alcohol you’ll see my arguments on that. Plus: Alcohol like meds cannot have a too low dose: but supps can; my body proves that my GABA-levels are too low, despite it being a non essential AA.
In the 4th there is a relevant study on GABA & NCSE confirming that what you said is not relevant to me, as I do normally have seizures.

You are again confusing me: OTOH first “dealing with the devil”, “devil’s drug”, “catastrophe” and “alcoholism” sounded as if you were worried and wanted to worry me specifically about GABA, as if I weren’t reading up enough research. OTO in contrast you are now saying you “don’t care”, it’s my “right”, but I should “worry” like people should worry even about antiobiotics, cos the dose makes the poison - which sounds as if everything means dealing with the devil…
To put it into my perspective: I need to “worry” less about the amino acids than I actually do have to about the antiobiotics like you’re mentioning, plus most types of physio and even food. So the devil may be in the details and lurking everywhere?
Instead, I’d water it down: Not anxious worry, but careful self-caring, lots of research & informing my docs is necessary, like you know I do.
This blog shows that I know what happened with the dose & why: Anyone else mightve just thought it’s just my regular seizures and bladder problems coming back. But I know I’ve taken slightly too much GABA, all on the blog to read up.

My sfx from GABA are a joke compared to my sfx from amitriptyline and the way out is much quicker…
What has now been cropping up is just 3 of 10 symptoms returning back to how they were before GABA!!!

JayCS · October 23, 2021, 5:24am

2021-10-23, Saturday - strange day, but OK, lots of making music

Triggers & resulting Symptoms

SLEEP: 6h58 (up 6x, 23'), plus 1h54 (up 1x, 8') = 8h52 ➔ Feeling 70% well, Ache 2 of 7 at night, ✅, not feeling that well most of the night, no idea why, praps cos of going to bed too late considering the short sleep yesterday, better after mumijo, as always nostril closing (but OK) and drier & drier mouth towards the morning. Hot water bottle helped, so maybe cold, or gotten cold too much yesterday.

No fw!
FCS p0! (GABA+theanine) 22:30-
00:05 3’ 90%/1 p0-1 st1 drink5 fw2’ !300 GABA#1, glutamine, PF#2
01:12 5’ 70%/1 p0-1 st1 drink4 fw2’ !400 GABA#2, theanine#1, PF#3, SRP#1
02:22 4’ 70%/1 p0-1 st1 drink4 fw2’ PF#4, SRP#2
03:23 4’ 70%/1 p0-1 st1 drink4 fw2’ 2xmumijo
04:32 4’ 80%/1 p1 st1 drink2 fw2’ felt sick before. dream: mobbing counseling, I cried, family did too.
05:25 3’ 80%/1 p0 st1 drink6 fw2’ again a bit better: mumijo?
05:51 1h36 90%/1 p0 st1 drink6 fw1h mouth drier and burning more → gel. nostril: better breath oil not working → staying up a little, tea tree oil. Hungry → drink. fw → 6:47 = 56’, Zn + SRP. p0, left elbow (typing?) 6 drink. -7:27 = 1h36
08:44 9’ 80%/1 p1 st1 drink fw1’ Doze-sleep: 8:53-
-9:30 300 GABA theanine glycinate malate NAC
?2:00 3’ 90%/1 p0 st1 drink fw1’
-End
Sum: 1h30+5h51=7h21-(3+5+4+4+4+3=)23’= 6h58 (up 6x, 23’), plus 1h54 (up 1x, 8’) = 8h52
plus 7:27-9:30=2h03-9’=1h54.

ACTIVITIES ➔ ACHE: recovering from cold? night: music & walk ➔ 90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

"ACTIONS ➔ PAINS: ✅", except stiffness 🧐 & bladder freq 🧐, i.e. now too low GABA.

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY: 4x1 PF, 4x1 SRP, 4x1 NAC, 1 NADH, 1 ALC, 1.3g (4) GABA, 0.9g (2) glutamine, 2 theanine, 3x1+3x1 Mg, 0.8g (2) ribose: good fx, 0 sfx, but sleep breaks & pee frequency still high.

/21:55 P5P. PF#1, glycinate by mistake, Se, rosewort/Mg carbonate/B1 at meal. (Increase rose root! P5P with Mg with meal, praps with GABA) (far too late!)
/00:05 !300 GABA#1, glutamine, PF#2
/01:15 !400 GABA#2, theanine#1, PF#3, SRP#1
/02:25 PF#4 SRP#2
/03:25 mumijo#1+2 (better earlier)
/06:50 zinc, SRP#3
/09:30 300 GABA, theanine#2, glycinate#1, malate#1, NAC.
/13:20 NAC, ALC, glycinate#2 & malate#2
/14:10 NAC, SRP#4 (slight feverishness - or caused by a supp?: NAC or ALC?)
/15:00 500mg ribose
/16:25 300mg ribose
/16:55 NADH, NAC, glyc#3, mal#3, SRP#4
/17:40 300mg GABA & 300mg glutamine (4 pee)
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 3 theanine ✅, but continuing GABA 1.5g (4), incl. 0.3g glutamine for pee pain. WATCH (10): Mumijo (praps helping at night?) 2-3h from other meds (around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root ().

SLEEP:
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness
glutamine 1x500mg: GABA antagonist. But maybe more day than night?
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION:
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAMe 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
WAKE/FOG:
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
ACHE:
NADH
Serrapeptase up to 8x or more?
ENERGY/FATIGUE:
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
// Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS:
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough)
EVERYTHING:
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID:
Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO: 60' ✅. Should be doing more, cos of less therapy.

Timing, AuTr 5’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 6’, neck 2 2’, twist-stretch 11’
loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: None, this & next week - but psychotherapy book...

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

Development:

Lessons in self-care #100 Prefer keeping GABA down to 1.2g first, and then go back to 1.5g.
Reasons to be cheerful #104 Great 2h walk, with 2x40min car ride: supps supported well.

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 23, 2021, 9:11pm

The triangle ► in front of lines indicates a clickable subtitle: a) sleep, b) supps today & c) self-physio contain details, the rest are for reference.
These posts show how I symptom & trigger hunt daily, for preventing & alleviating, so can be generalized.

2021-10-24, Sunday - Bladder was the biggest problem on the 5mi walk, not just pain and frequency, but also exertion, much more - due to the 4(-6) energy supps - than from the walk itself today…

Realization: It probably wasn’t (just?) too much GABA, it was theanine accordingly underdosed to product-type change after Oct 17th… which means SAM-e may be OK & can be revisited.

Triggers & resulting Symptoms

SLEEP: 6h07, up 1x (16') and 4h13, up 1x (3'), separated by 1h04 break = 10h20, up 3x (1h23) ➔ Feeling 90% well, Ache 1 of 7 ✅

FCS p1 23:10-
2:20 16’ 90%/1 p0 st1 drink fw1!: deep!
5:42 64’ 90%/1 p0 st1 drink fw40’: rhodiola…, 6 -6:46, before: deep! PF#4 SRP#2, dry → gel
7:33 3’ 90%/1 p0 st1 drink fw1’ (due to heating noises) Zn, SRP, mumijo#1 dry → gel
-9:55
Sum: 50+5h42-16 and 4h13-3 = 6h23-16’=6h07, up 1x (16’) and 4h13, up 1x (3’), separated by 1h04 break = 10h20, up 3x (1h23)

ACTIVITIES ➔ ACHE: resting/fw ➔ 90%/1, 5-6mi walk in 2.5h with bladder (6xp3) using all 6 ache/fatigue/energy supps (NAC, NADH, 2xMg, SRP & Ribose) once an hour and lots of - very necessary - clothing alternatives (to stay warm enough outside the sun and despite wind on dykes of a sea: 2nd hoodie, 3 bandanas, mittens, rains legs) and 5 min rest with legs up every 40 mins.... 🧐 very necessary ➔ 80%/3, resting after nec. but ➔ 90%/1 (without additional supps)

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: ✅✅, right knee while walking OK cos of twist-stretching it regularly, bit of wind

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY: 4x1 PF, 6x1 SRP, 4x1 NAC, 3 NADH, 0 ALC, 1.2g (3) GABA, 0.6g (1) glutamine, 2 theanine, 4x1+3x1 Mg, 0.9g (3) ribose: good fx, 0 sfx, good sleep breaks & pee frequency at night, but big problems on the walk with pee pain, frequency & exertion. Forgot to take GABA & glutamine in the afternoon, and/?so pee problems remained in the evening.

/21:20 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/22:45 PF#2 !0.5g GABA#1, 0.6g glutamine
/02:20 PF#3 !0.4 GABA#2, theanine#1, SRP#1
/05:45 PF#4 SRP#2
/07:30 zinc, SRP#3 (x03:25:), mumijo#1(x2) (better earlier?)
/10:00 0.3g GABA, theanine#2, gly#1, 0.5g NAC.
///15:10, 15:55, 17:00, so 3x all 6 on the walk (ribose 3x0.3mg)
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 3 theanine ✅, but continuing GABA 1.5g (4), incl. 0.3g glutamine for pee pain. WATCH (10): Mumijo (praps helping at night?) 2-3h from other meds (around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less?

SLEEP: !GABA with glutamine and !theanine, !Passiflora, ?P5P, ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
ACHE: !NADH, ?SRP
!NADH
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
// Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO: 51' ✅

Timing, AuTr 3’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 5’, neck 2 2’, twist-stretch 10’.
loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES:

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

Development:

The reason for probably overdosing GABA Oct 18th-20th seemed to be seeing a sleep formula which I wanted to repeat. Looking at SAM-e again I saw that most of its seeming sfx Oct 3rd-10th were actually serotonin overdose symptoms (bladder, seizures) and I still have the very dry mouth after 5:00 (still doubt it’s zinc or SRP or any supp). However on a hunch I’ve checked that I changed my theanine product from what I thought was net 100mg capsules, self-encapsulated (gross 300-400), to really 100mg capsules on the 17th. Theanine is aside from glutamine an antagonist I’ve been needing to balance out the GABA (serotonin vs. dopamine, since many of my symptoms are apparently related to this). What follows from that is that I could try taking GABA up to 1.5g but also increasing theanine a bit, e.g. doubling it. As I’d been a bit seizurish in every table tennis game in the last weeks, I’m thinking that I shdnt go back up to 1.8g.
But SAM-e now seems to deserve a revisit, as I’m assuming it wasn’t actually anything new (melatonin or SAM-e) I was taking at the time, but praps the increased GABA-dose.

Research-search today: Cotton? clothing / weighted blankets (tactile & mechanical allodynia)
and yesterday: amitriptyline etc. for IBS,
this week: Boswellia / Frankincense, Weather, CholestOff for blood fats
Additions: Rhodiola, Mg-types, GABA, P5P-B6, interim additions & TOC for reference lists, Dosing/Overdosing/Microdosing, SAM-e/SAMe,
this month: NAC, last month: Enzymes serrapeptase & NADH/+

Lessons in self-care #101 I watched out for myself on the walk, always on the lookout for the next trees (difficult on dykes)
Reasons to be cheerful #105 I managed the whole walk at quite a speed without getting the others bored.

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 25, 2021, 12:31am

The triangle ► in front of lines indicates a clickable subtitle: a) sleep, b) supps today & c) self-physio contain details, the rest are for reference.
These posts show how I symptom & trigger hunt daily, for preventing & alleviating, so can be generalized.

2021-10-25, Monday - short sleep, energy there except sudden feverishness after short housework at 18:00

Triggers & resulting Symptoms

Heating season: new sleep challenges: ticking heating, air humidity & temperature
Humidity: OTOH the windows are fogging/getting wet over night, so mould might develop on walls. OTO my nostrils as usual clot more as well as getting stuffy, making sleep harder. Solution might be the same for both: Airing more frequently with wider open windows and more draught. Temperature: Positive side effect at the moment seems the short sharp cold shock at night replaces a cold shower/wash, free my nose from clotting and stuffiness and I warm up quickly back in bed. If necessary I’m trying to heat a bit after.
Ticking: The heating is at the mo ticking differently to past years, now ticking altho it’s not on in our flat, so must be from the heating of the flats above or below. I could alleviate the irritation by putting ear plugs in more. But as its ticking anyway, I’m trying to play around with the heat of the heating(s) (1 per 3 windows, tonight the middle one is ticking so I’ve put it on a bit which has improved it). That way I can at the same time solve the temperature & humidity problems, since the heat is at the mo allowing the air to contain the humidity which I can then regularly air out again.

SLEEP (click for details): 7h18 up 4x (42'+2h12+3+3=3h) ➔ Feeling 90% well, Ache 1 of 7 ✅. Too long lack of self-discipline (fw) by mistake kept me from getting back to sleep, but no offence taken - yet... I bet that was the theanine, 2x100 at night is too much after all...

No fw!
FCS p1 22:10-
23:30 40’ 90%/1 p0 st1 drink fw38’ 0:20 PF#3 !0.5 GABA#2, theanine#1+2, SRP#1 (better spread the theanine more?) -0:20
00:43 6 24’ 90%/1 p0 st1 drink fw1’ -1:12
1:52 heating etc. keeping me awake too much, but feeling good! 90%/1 p0 st1 drink fw30’ 2:20: PF#4 SRP#2 fw1h40 -4:04
6:13 3’ 90%/1 p0 st1 drink fw1’ after a long time dozing, I spose I did sleep, now waking up to heating ticking, opened windows wide, jacks cackling, background traffic on the motorway already… Try to get back now…! Yep, worked.
8:04 3’ 90%/1 p0 st1 drink fw1’ SRP#3.
-9:28
Sum: 22:10-23:30=1h20, 1:12-1:52=40’, 4:04-9:28=5h24-(3+3=)6’=5h18, 7h18 up 4x (42’+2h12+3+3=3h)

ACTIVITIES ➔ ACHE: Doc (blood, acupressure prescription), resting, TT ➔ 90%/1, only 30' of housework ➔ 70%/1 - feverish, praps tired.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: The bloating & wind from Sunday 17:00-2:00 on may've been due to the 3x0.3g ribose, but more likely or also by 200g mushrooms (white button/champignons). Yesterday's bladder problems were very likely exacerbated by the cold & wind, that's always been the problem on holidays and trips, but had got better since April due to the GABA. ❌ Bladder still there in the evening ❌, everything else still OK, despite no acupressure and too little additional & pro-active self-treatment (laziness due to pains being OK and enough other problems...) ✅

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): Drat, doubling theanine in the night stopped me from sleeping, I'd forgotten that effect, but also hadn't thought 200mg'd be enough for that. So that settles that 100mg is quite a bit, and I can maybe increase the morning dose to 2x100mg, but maybe the overdose the other days wasn't due to underdosing theanine then after all.... 4x1 PF, 2x1 SRP, 0.5g NAC, 0 NADH, 0 ALC, 1.7g (3) GABA (TT very slightly seizurish), 0.6g (1) glutamine, 3 theanine (2 at night instead of in the morning), 1x1+0x1 Mg, 0g (0) ribose: still some pee pain thru till the evening and most of the night, but forgot to take GABA & glutamine in the afternoon again, so try to increase

/19:32 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/21:35 PF#2 !0.5g GABA#1, 0.6g glutamine
/0:20 PF#3 !0.5 GABA#2, theanine#1+2, SRP#1 (better spread the theanine more?)
/02:20 PF#4 SRP#2
Try without to see how dry my mouth gets, isn’t yet at 6:15!, stil isn’t too bad at 8:05, but SRP#3: /09:35 zinc,
xmumijo#1(x2) (better earlier?)
/10:00 0.7g GABA, theanine#3, gly#1, 0.5g NAC.
forgot… ?15:00 Remember GABA & glutamine (or theanine)
Unnec others
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 3 theanine ✅, but continuing GABA 1.5g (4), incl. +0.3g glutamine for pee pain. WATCH (10): Mumijo (praps helping at night?) 2-3h from other meds (around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: I'm now actually thinking about LDN, at least having a look for negative testimonies.

SLEEP: !GABA with glutamine and !theanine, !Passiflora, ?P5P, ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
ACHE: !NADH, ?SRP
!NADH
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
// Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO (click for details): 60' ✅

Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’,
neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES:

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

Development:

Lessons in self-care #102 Rested a lot, but also research-searched.
Reasons to be cheerful #106 Funny what’s coming out with the LDN-search… - fanatics…

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 26, 2021, 8:35am

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

2021-10-26, Tuesday: stuffy nose at night, probably from humid bedroom, i.e. getting more control of environmental triggers now in the winter. NADH stopped the Ache in the middle of table tennis and for the rest of the day inside of 5’.

Triggers & resulting Symptoms

Stuffy nose, a regular waker at night: cold (dry!) air is best! So playing around with room (& flat) humidity & temperature now

I never know what my congested sinuses comes from. An ENT wanted to laser it. Revisiting this (due to someone asking about how to dry clothes best…) I’ve seen people say you need a humidifier, cos it’s too dry. So last year I tried using radiator humidifiers, with no success. This study by Zhao et al. 2011 with 40 people says the opposite: cold air was best, and dry cold air is better. Summaries here, here and here, e.g. desert is better than jungle as “„In the low humidity of the desert … there is more evaporative cooling inside of the nose, such that the temperature of the nasal passages is lower.“ The result is a sensation of a greater airflow.” This fits to my experience that it helps to be up in the cold. But it throws up the question how I can get the humidity down. It’s always been 65-70% in the last few months, even in the summer and is still that now it’s colder. Appropriate sites say: Air by causing the biggest draught possible (windows, door on one side and on the other side of the flat open). That has helped by max. 5% a few times, but I just did it opening all 3 windows wide (means taking 12 things down from the window sill) and that increased the humidity from 68 to 70%, temperature down from 18 to 16°. wikihow reminds me to check humidity online, I was gonna do it with my hygrometer, after I’d seen on second looking that the ground was a bit wet. Just checked: it’s been 93-95% tonight, is going down to 90% now, the min. will be 72% at 15:00! How’m I sposed to dehumidify then by airing?! Next trick is to put the heating on full power till its up to 20°, which (knowing our heating) will be difficult - all our rooms are too cold. That’s another subject we’d brought up with our landlord the other day and afterwards confirming to ourselves that some of our rooms can’t get up to 20°C (68°F) even with the heating on full power, and none higher than that. That’d mean increasing the central house temperature. For the room if my wife is unlucky we’d have to remove some or all of the 10 fairly small plants. Another trick to at least open the windows wide regularly might be putting them on some wooden boards to take them down quicker.
I use a precision hygrometer and a precision thermometer, with which I’ve calibrated 2 other thermometers.

Temperature and humidity measurement in our rooms and thoughts (click for details, work in progress):

20°C = 68°F. All rooms are sposed to be <60%, except bathroom <70%.
My Bedroom/living room (big, never sun, drapes in front of the heating probably don’t help heating, but I’ve now put them aside): full heating: 20°, 70% falling to 11:10 69%, 11:15 67%, same at 11:45, so opened “all” windows 12:00-15 (whoops: to bathroom, so influencing that, hall and partly kitchen), 12:35 19° 64%! Wait till 20°. 13:40: Still 19.5° 64% → airing. 15:00 19.5°.
My room (small, never sun): 20.5°, staying that. not aired yet, plant & water! 14:00 20.5 65%. → 19:30 20/66 air NEXT?
Bathroom (tiny, never sun): 20.5°, 74%. 13:40 21° ->airing. NEXT (gadg starting 14:00: 21: 15:00 19°!!)
Guinea pig/“lounge” (small, worst heating, sun): 20°, 70%. 14:00 21° 20°/65% (how/when air?)
Kitchen (medium, sun): 11:15 “20°”. 12:35 sun: 20.5° → heating off. 15:00 20.5 65%, like in my room (sun’s left)
Entrance room (foyer? hall?) (small, no heating, kitchen door open): 11:15 “20°” → 11:45: 19°., 12:00 17.5°C. 12:35 19° (feels cold) 13:35 19.5° (kitchen closed).
(Not considering her bedroom yet, not my business…)

SLEEP (click for details): 9h48, up 6x (25') ➔ Feeling 90% well, Ache 1 of 7 ✅

FCS p1 22:45-
00:21 3’ 90%/1 p2 st1 drink fw1’
01:26 8’ 90%/1 p2 st1 drink fw4’
02:54 4’ 90%/1 p2 st1 drink fw2’ PF#4 SRP#2
04:31 4’ 90%/1 !p0-1 st2 drink fw1’ mumijo
05:53 3’ 90%/1 !p0 st1 drink12 fw1’
07:54 3’ 90%/1 !p0 st1 drink fw1’ pretty dry mouth before taking Zn & SRP
-8:58 90%/1 !p0 st1
Sum: 1h15+8h58-(3+8+4+4+3+3=)25= 10h13-25’ = 9h48, up 6x (25’)

ACTIVITIES ➔ ACHE: walking around in the flat to measure °/% ➔ 90%/1, TT hard, fast, long & not seizurish ➔ 90%/1, fw, shops/walk ➔ 90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: measured ✅, except: tender SIJ while lying (3'). Bladder OK today ✅. Cycling extremely fast with no problems.

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): Completed yesterday's supp-entry. Tried ALC & doubling theanine, without NAC in the morning additionally to mg gly, to wake up quicker, as I was still pretty drowsy, worked pretty well I'm thinking. NADH for the Ache in the 7th table tennis game allowed to play another 3 games (really maximum), probably 1.5h, then go for a walk and in shops, stand doing fw etc.... ✅✅✅ Remembered 0.2g GABA at 17:55. Cycling extremely fast and dead easy TT with no seizurishness shows GABA is now perfectly optimized. ✅✅✅

/21:25 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/22:45 PF#2 !0.6g GABA#1, 0.6g glutamine
/00:20 PF#3 !0.5 GABA#2, theanine#1, SRP#1 (better spread the theanine more?)
/02:55 PF#4 SRP#2
/04:30 mumijo#1#2
/07:55 SRP#3: zinc,
/09:00 0.6g GABA#3, thea#2+3, gly#1, !ALC
/17:00 NADH cos of Ache at TT, which then left.
/17:55 0.2g GABA#4
0.5g NAC.
?15:00 Remember GABA#4 & glu#2 (or thea#3)
Unnec others
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 1+2 theanine ✅, WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain, 2 theanine OK? Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: I'm now actually thinking about LDN, at least having a look for negative testimonies, they're too exuberant, sounds like scam.

SLEEP: !GABA with glutamine and !theanine, !Passiflora, ?P5P, ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
ACHE: !NADH, ?SRP
!NADH
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
// Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO (click for details): 64' ✅

Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, neck 2 2’, loins 2’, yoga 4’, twist-stretch 2’, marionette-hang 5’
gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: Bloods Monday, first results tomorrow, maybe talk to doc.

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

Development:

Research-search today: Humidity & temperature triggers indoors, see above and eventually praps Better sleep - 30 wakers & stoppers - #7 by JayCS or a new thread.
Lessons in self-care #102
Reasons to be cheerful #106 Indoor climate as a new trigger hunting track…

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 27, 2021, 10:34am

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

2021-10-27, Wednesday - massive energy : I hope supps, but cd be the warmer weather or being off work; blood fats bad/good : more supps for them, partly FM anyway, e.g. ALC & ginkgo; wind : macadamia or ginkgo?; foot hurt a lot: socks creased!

Triggers & resulting Symptoms

Temperature/Humidity?..

Only a bit today, concentrating on humidity, have to evaluate yesterday’s measurements, but it seems hard to influence and just needs more regular heating and airing to keep the humidity down to 65% at least, if 60% isn’t possible. That way it won’t be too hot for my wife too, she prefers 19°. She argues about the waste: ecology and economy, but it’s versus mould and other health issues. I actually think I’m just going to start airing a little more than I have been doing, because even expert airing isn’t getting the humidity down much at all.

SLEEP (click for details): 6h, up 2x (10') ➔ Feeling 90% well, Ache 1 of 7 ✅. Not sure why I was so awake then, but the supps'll balance that out. Managed the day well, right up until 22:00

No fw!
FCS p0 0:20-
2:57 5’ 90%/1 p0 (& stool) st1 drink fw1’ wind PF#3 GABA#2, the#1, SRP#1
5:08 5’ 90%/1 p0 st1 drink fw1’ PF#4 mumijo#1#2 but hard getting to sleep properly: body, awake…
-6:30 25’ 90%/1 p0 st1 fw15’…
Sum: 6h
Edit yesterday: v1, sleep

ACTIVITIES ➔ ACHE: doc's quick, TT didn't need NADH, cardiologist, grandchild, NADH before, just to make sure...extremely fast cycling all the time ➔ 90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: ✅, difficulty lying comfy at 6:30, wasn't just that I was awake, come to think of it... Everything else was brilliant the last few days, standing much longer, just sore muscles from not being used to it ✅, cycling extremely fast ✅✅, bladder improving at last, even better than before as I remembered GABA at 15:00 ✅✅, stiffness could still be better tho 🧐(✅). Having foot pain I've often had all afternoon, I thought to look at the socks (3 pairs today by mistake, but didn't notice, cos it's getting warmer and the outside pair was wool) - a BIG CREASE under the arch! Silly silly me! GI: wind from the ginkgo or madacamia nuts?

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): Pretty awake at 5 suggests either I need to take double PF at 3 already or shdve left out mumijo? Or just OK that I'm awake as I've been sleeping a lot & feeeling well. NADH before grandchild, just in case, may've helped. No ache, despite sleeping (very deeply) only 6h... 0.3g GABA & glutamine brought the bladder pain down, as I've been hoping for weeks, but first I'd overdosed GABA, then had to get it balanced again and then I kept forgetting... Did I get a lot of wind from the ginkgo on Oct 27th? Or was it too many macadamia nuts, praps not chewing the fibre properly?

/20:55 PF#1 P5P, Se, 2 rhodiola
/23:55 PF#2 !0.6g GABA#1, 0.6g glutamine
/03:00 PF#3 !0.5 GABA#2, theanine#1, SRP#1
/05:10 PF#4 mumijo#1#2 - didn’t work enough , maybe 1) PF#4 earlier or 2) +SRP#2 next time long sleep stints or 3) -mumijo, or 4) earlier to bed, or 5) just be happy about more daytime.
x07:55 SRP#3: zinc,
/10:05 0.6g GABA#3, thea#2+3, !ALC (OR gly#1 OR NAC)
/15:00 .3g GABA#4 & .3g glu#2 (OR thea#3) - no bladder problems.
/15:30 NADH after TT & before grandchild, to make sure I prevent any Ache coming on.
?17:55 0.2g GABA#4
NADH during TT!
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 1+2 theanine ✅, WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain, ✅ 2 theanine in the mornings OK ✅ Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Need to add ginkgo? and more ALC for the blood fats. Wind from the ginkgo on Oct 27th? Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: For the blood fats ALC/carnitin, ginkgo, then: niacin (NADH doesn't), lecithin, not more omega3 (cos it reduces triglycerides but slightly increases LDL) and also thinking of trying picamilon (split of GABA and niacin), phytosterols'd also be new, saw something about that the other day. For FM I'm also now actually thinking about LDN, despite the many negative testimonies, I found out today that probably any pharmacy here can compound it from normal naltrexone (which shdnt be a problem, I'd just be wanting to check if the fillers are OK.) - so I'll be asking my GP about getting it prescribed.

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO (click for details): 53' ✅

Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 5’, neck 2 2’, twist-stretch 3’, loins 2’, yoga 5’,
gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: Blood levels need working on: Zinc is only in the middle and B12 more to the lower end, so I'll definitely carry on taking the zinc, and have my wife give me 2-3 5mg methyl-B12 jab the next months. And what's much worse: my blood fats have rocketed, LDL from 49 to 149, target was 70 and triglycerides from around 100 to 173, meaning keeping my fairly strict Mediterranean diet, I'll have to take atorvastatin + ezetimibe again (first "full" a bit, I think 20mg should do, then I should be able to reduce it, praps after), I'll see what the docs think. Lipoprotein a is however about the same, which sort of proves a bit something I read that atorvastatin increases that slightly - however getting the LDL back down to <70 is deadly important. 🧐. OK, my angiologist sez LDL is OK, as long as the lipoprotein a stays down. But that's not enough for me, I'm gonna shoot the fats down fast 'n' hard. I've looked up the supps I'd already thought about and even on wikipedia there are some recommendations which I'd overlooked up to now (e.g. phytosterols, saw that somewhere else already)

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

Development:

Research-search today: Wrote a longer text on “what is pain for” under " “Does this affect you also¿ fibromyalgia” and on sleep paralysis, looked for supps for LDL and reasons for wind.
Lessons in self-care #102 12:00 I’m a bit pissed off about my trebled LDL-levels…
Reasons to be cheerful #106 15:00 My angiologist says no problem as the lipoprotein a is down a little.
Reasons to be cheerful #107 Gingko & ALC for LDL I have for other reasons & FM already!

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 28, 2021, 7:41am

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

2021-10-28, Thursday - 4h sleep stint!! Then wide awake, and another 2.5h doze stint . Tooth/jaw needs % care

Room climate: Opening windows wide only decreases humidity by 3-4% for a short time. The thermometers show much less decrease in temperature than felt. So this is all not helping. Evening: 10’ airing brought it down 5% for a bit.

Triggers & resulting Symptoms

SLEEP (click for details): 3h58, plus 2h40, both without breaks, together 6h38... ➔ Feeling 90% well, Ache 11 of 7 ✅, but fit. Maybe bed too late?: EARLIER!

No fw!
FCS p0! 23:30-
03:06! 10’ 90%/1 p0 st1 drink fw4’ PF#3+4 !0.5 GABA#2, theanine#1, SRP#1
3:28 awake FCS#2 10’ 90%/1 p0 st1 drink fw1’ pain in esophagus/stomach - from supps? Drank more. Airing during FCS: from 19°/69% to 14°/65%, but 5:55 18°/68% again…
4:08 I’ve been doing my best to get back to sleep, I really am: Took PF#3+4 together. Is it the theanine after all? Or the sleep depth suggesting to my body that I’ve finished sleeping?
OK it’s 5:30 and I’m still not tired… But hurting. I’ll try a hot water bottle now I’ve let myself get cold.
Not doing 2 mumijo tonight.
-8:10 2h40 stint: Feels as if I’ve only been dozing, but I was dreaming deeply and had a hot water bottle seemed to help.
Sum: 30+3h28=3h58, plus 2h40, both without breaks, together 6h38…

ACTIVITIES ➔ ACHE: housework, TT (but a little effort needed for precise play ), dentist ➔ ?90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: ✅, except lying: SIJ - lying on my hands is better thatn using the blanket, maybe I'd need 2 towels left and right of it. Need to say that for acupressure. Foot/sock problem is persisting. Bladder only 1xp1 ✅. Standing no problem ✅, no GI after ginkgo.

➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): No GI after ginkgo today. PF#3+4 at 3:00, so that isn't the sleep problem. Too late? Theanine? Left mumijo, too much else. Keep up GABA & glutamine for bladder? 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 3 thea, 2x .5g NAC, 1 SRP, 3 ALC, 3 NADH, 1 ginkgo

/21:55 PF#1 P5P, Se, 2 rhodiola
/23:05 PF#2 !0.6g GABA#1, 0.6g glutamine
/03:10 PF#3+4 !0.5 GABA#2, theanine#1, SRP#1 (next try glu! not the)
?05:10 mumijo#1#2 - didn’t work enough , maybe 1) PF#4 earlier or 2) +SRP#2 next time long sleep stints or 3) -mumijo, or 4) earlier to bed, or 5) just be happy about more daytime.
/9:45 SRP#3: zinc,
/09:50 0.6g GABA#3, thea#2+3, !ALC#1 and gingko#1 (wind?)(OR gly#1 OR NAC)
/12:55 ALC#2
/13:30 NADH#1 after housework, just in case
/15:45 NADH2
/16:25 NADH#3 .3g GABA#4 & .3g glu#2 (OR thea#3) - no bladder problems.
/19:30 ALC#3 (too late for ginkgo#2), 2x.5mg NAC
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 1+2 theanine ✅, ALC, ginkgo for FATS! WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain, ✅ 2 theanine in the mornings OK ✅ Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: BLOOD FATS: ORDER: 1) niacin (NADH differs), 2) lecithin, 3) Phytosterols. LDL). Picamilon?? not more omega3 (reduces Triglyc. slightly increases. LDN: GP?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))

SELF-PHYSIO (click for details): 80' ✅. Since yesterday I can touch my toes standing immediately. Last year I was >10cm off the floor; in the last 2 months I've managed, but needed a few minutes, then seconds. ✅

Timing, AuTr 20’, hunchback-pillow 15’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, twist-stretch 4’, yoga 2’, loins 4’.
neck 2 10’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: Need to focus on SIJ in acupressure: avoiding contact with bench until/unless she can heal it, which hasn't been the case yet. Started the relationship book. Dentist: The tooth inflammation treatment was OK, the gum inflammation reduced, but the inflammation under it has increased and is eating up the jaw bone. I decided to give it another 6 weeks to see if the inflammation stops now. Means taking ALL anti-inflammatories supps (more NAC, SRP, mumijo, rhodiola (max. 600)... any more?) I can, whether I can feel fx or not. This is probably easier than the amino acids, which have to be balanced out. But there may still be sfx to watch for.

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

Development:

Research-search today: FM/a test bogus? - Interesting Article from "MedPage Today" and STAT news: Selling Certainty - #2 by JayCS,
Lessons in self-care #103 The tooth/jaw really needs 100% care now. Dark choc ain’t good.
Reasons to be cheerful #108 Blood fats OK after all, but I’m shootin’ 'em down all the same.

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 29, 2021, 7:24pm

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

2021-10-29, Friday - Bladder “p0” due to .3 GABA, .3 glutamine! (1st time for >1y!) , insomnia probably due to jaw inflammation pain, plantar fasciitis/calf & foot on knee stretches

Triggers & resulting Symptoms

SLEEP (click for details): 6h12, up 3x (10'+46'+3h), plus 20', 6h32 ➔ Feeling 90% well, Ache 1 of 7 ✅, jaw inflammation pain

FCS p0! 22:40-
0:56 10’ 90%/1 p0 st1 drink fw6’ PF#3 !0.5 GABA#2, 0.3g glu (not thea.), SRP#1 .
1:33-2:19 46’ 90%/1 p0 st1 drink fw1’ 2:20 PF#4
2:50-5:50 3h break, despite no theanine & bed early: jaw inflamm.
7:50 5’ 90%/1 p0 st1 mumijo
-9:10 35’ 90%/1 p0 st1. SRP#2+3: zinc. +20’ doze-sleep
Sum: 1h20+1h33=2h53, 30’, 5:50-9:10-5’=3h15= 6h12, up 3x (10’+46’+3h), plus 20’, 6h32

ACTIVITIES ➔ ACHE: doc, parents, table tennis, despite only 6h sleep 3rd day in a row ➔ 90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: ✅, even lying on back was OK, but praps regularly wrapping blanket under backside. ✅. The heel problem I thought was caused by a crease in my socks I've looked up on youtube that it's plantar fasciitis due to tight calves (been thinking praps, but never checked). ❌

Plantar fasciitis heel: How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!) - YouTube Worse in mornings when the calves have tightened up due to not being used.
➔
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
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
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

Plantar fasciitis: Gonna do these every day now, some relief already after 3x1’.

Also just sit down with one foot on the other knee - very difficult, but after a time, I become more supple. It used to split me in half, now it still causes considerable pain, need to keep it short.

Supps TAKEN TODAY (click for details): 1 ginkgo: gas? Sleep: PF#3+4/Theanine: still not good yet, but still fit despite only 6h/d for 3 nights now. Mumijo now! 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 3 thea, 1.4g NAC, 4 SRP, 3 ALC, 0 NADH, 1 ginkgo

/21:45(?) PF#1 P5P, Se, 2 rhodiola
/22:10 PF#2 !0.6g GABA#1, 0.6g glutamine
/00:55 PF#3 !0.5 GABA#2, 0.3g glu (not thea.), SRP#1 .
/02:20 PF#4
/7:50 mumijo#1#2 (“3)”) - nothing else: slept 1h20 after, as 1) PF#4 earlier & 4) bed earlier, but 2) no long sleep stints
/9:25 SRP#2+3, zinc.
/10:40 0.6g GABA#3, thea#2+3, !ALC#1, NAC#1, glyc#1 and gingko#1
/16:55 ALC#2 .3g GABA#4 & .3g glu#3 (OR thea#3) SRP#4
/19:50 ALC#3 (too late for ginkgo#2), .9mg NAC
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): NIGHTS: 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, ?1❌?+2 theanine ✅, ALC, ginkgo for FATS! WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain ✅✅ 2 theanine in the mornings OK ✅ Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: BLOOD FATS: ORDER: 1) niacin (NADH differs), 2) lecithin, 3) Phytosterols. LDL). Picamilon?? not more omega3 (reduces Triglyc. slightly increases. LDN: GP?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid): sfx mainly skin, praps gut, overdose: fog.
BLOOD FATS: 1) niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?), checking arginin I saw that helps blood flow.
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).

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

Timing, AuTr 30’, hunchback-pillow 15’, cold shower (10’), twist-stretch 10’, loins 5’, neck 1+ 6’,
palpate 1’, belly 3’, back 7’, neck 2 10’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’, foot on knee 5’

THERAPIES: My GP agreed to my plan of still trying to get the LDL down. He'd be pleased if I did a table of all my supps and their uses, which I offered him to motivate myself to do it for myself too. (I keep reading new positive "sfx" of them, e.g. rhodiola). I asked if he could write me an attestation that I don't have to pay for CoV-self-tests, but he said it's too risky for him. He also isn't prepared to prescribe LDN, as he doesn't understand how it works, so I said I'd try my sleep lab psychiatrist. I asked him about an occasional extremely painful torso-twist-movement my wife is worried about, which sounded bad for him too. His first suspicion is my back. The sonography of all organs showed only a lot of gas at the top of my gut (is that the ginkgo again, I am feeling slightly bloated?) He wants to check the bloods (liver, gall bladder, spleen) to make sure.

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

Development:

Research-search today: Raynaud’s (coming up). Plantar fasciitis (above)
Lessons in self-care #104 Lots of new things, sure isn’t boring, it’ll all make me healthier.
Reasons to be cheerful #109 Something I read encouraged tackling my Raynaud’s: e.g. with arginin.

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 30, 2021, 1:12pm

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

2021-10-30, Saturday - forced rest from gastroenteritis, otherwise good in all areas

Triggers & resulting Symptoms

SLEEP (click for details): 9h31, up 44' (5x), then: gastroenteritis from my grandchild... ➔ feeling 90% well, Ache 1 of 7 (fibrowise) ✅, cos not too much ache (resting).

No fw!
FCS p1 22:50-
23:51 21’ 90%/1 2xp0 st1 drink fw15’ PF#3 GABA#2, glu#2, SRP#1 (HWB fell, socks wet…)
1:46 5’ 90%/1 p0-1 st1 drink fw3’ PF#4
3:15 5’ 90%/1 p0 st1 drink fw3’ 2xmumijo
4:50 9’ 90%/1 p0 st1 drink fw3’ SRP#2+3
6:40 4’ 90%/1 p0 st1 drink fw3’
-8:25 throat a bit sore at night, forehead aching more, nauseous, feverish, but not fever… gastroenteritis: carrots, fennel tea, HWB, psyllium (nux vomica D12?; not activated (char)coal/carbon).
Sum: 1h50+8h25-(21+5+5+9+4=)44’=10h15-44’=9h31, up 44’ (5x), then nauseous, void vomiting, gastroenteritis.

ACTIVITIES ➔ ACHE: Cold symptoms (forehead pain, bit sore throat), nauseous, feverish (no fever), void vomiting (no diarrhea): gastroenteritis ❌, otherwise good ➔ 90%/1 ✅

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Lying in bed was too painful, cos I always need to do something on my laptop for fun/distraction, and I can't get comfy there, so after a time I got up and sat leant twisted on my sofa, as ever, the rest of the day. Movement little more than necessary. But no pains, incl. plantar. ✅

➔
Plantar fasciitis? Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , talking , mask-talking "
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): After no problems at night I drank fennel tea and took nux vomica D12 (altho correcter'dve been arsenicum album D12, which my pharmacy had to order) and umckaloabo for immune system/cold symptoms. Then after feeling it could be time a gluten-free muesli ('porridge'-type with berries, blueberries are sposed to be good too), and then it started getting better. After that in the early afternoon Gastritol for my stomach & S. boulardii for my gut in case diarrhea comes up (it's solid!) and if it comes later: psyllium with little water. No early morning supps due to void vomiting, but carried on in the early afternoon. ginkgo today? Sleep: PF#3+4? Theanine? Mumijo! 4 PF, P5P, Se, 2 Rho, 1.7g (3) GABA, 0.9g (2) glutamine, 2 thea, 1x.5g NAC, 4 SRP, 2 ALC, 0 NADH, 0 ginkgo (total tally)

/21:25 PF#1 P5P, Se, 2 rhodiola
/22:20 PF#2 !0.6g GABA#1, 0.6g glutamine
/23:55 PF#3 !0.5 GABA#2, 0.3g glu#2 (not thea.), SRP#1 .
/01:50 PF#4
/03:15 mumijo#1#2 alone
/04:55 SRP#2+3
no SRP, zinc.
/14:55 0.6g GABA#3, thea#2, ALC#1, glyc#1, but no NAC#1 and gingko#1 yet.
no gingko#1
/18:50 NAC#1 ALC#2 .2g GABA#4 & .4g glu#3 (OR thea#3) SRP#4
x19:50 ALC#3 (too late for ginkgo#2), .9mg NAC
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): NIGHTS: 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, ?1❌?+2 theanine ✅, ALC, ginkgo for FATS! WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain ✅✅ 2 theanine in the mornings OK ✅ Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: BLOOD FATS: ORDER: 1) niacin (NADH differs), 2) lecithin, 3) Phytosterols. LDL). Picamilon?? not more omega3 (reduces Triglyc. slightly increases. LDN: GP?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid): sfx mainly skin, praps gut, overdose: fog.
BLOOD FATS: 1) niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?), checking arginin I saw that helps blood flow as well as blood pressure.
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).

SELF-PHYSIO (click for details): 49' ✅, considering ill.

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

THERAPIES: The gastroenteritis may explain the wind in my gut in the sonography yesterday. My grandchild had had her's a week before, but as oversensitive as I am, and besides she suddenly gave me a goodbye kiss and I was too negligent to disinfect my mouth immediately....

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

Development:

Research-search today: Well yesterday: Raynaud’s
Lessons in self-care #105 Put off all meetings of course, and work at least on Monday’ll, cos of the GI.
Reasons to be cheerful #110 No big problem, altho it started with a bang. The discomfort is well bearable.
Reasons to be cheerful #111 Well able to do nice things on my laptop, like make music & fibro-work.

Maybe I’ll try doing “highlights for October” as I’m disabled a bit by the gastroenteritis…
My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · October 31, 2021, 6:29pm

My daily symptom & trigger hunt, to prevent & alleviate them, can be generalized.

2021-10-31, Sunday

Triggers & resulting Symptoms

SLEEP (click for details): 9h56, up 4x (49'), 10'? doze = 10h06 ➔ Feeling 90% well, Ache 1 of 7 ✅, nose not clotted at all, why? (Q10?!) Very tired.

No fw!
FCS p1 23:15-
00:40 3’ 90%/1 p1 st1 drink fw1’
01:23 3’ 90%/1 p1 st2 drink fw1’ PF3+4, GABA/gluta.
Clocks back an hour to standard time…
03:15 25’? 90%/1 p1 st2 drink fw1’ mumijo
06:05 18’ 90%/1 p0 st1 drink fw15’ arsenicum album
-08:59 90%/1 p0 st1 drink fw7’ SRP#2+3, zinc, 1 rhodiola, .3g NAC#1 +10’? doze
Sum: 45’+9h+1h(time adjustment)-(3+3+25+18=)49’=9h56, up 4x (49’), 10’? doze = 10h06

ACTIVITIES ➔ ACHE: ➔ 90%/1, just the aftereffects of the gastr(oenter)itis, meaning mainly resting, bit of music, singing to the zoom service, no table tennis, 1h very slow cycle-walk, no meeting, not talking much. ➔ 90%/1, just feverish slightly ill feeling as soon as I move too much, but stretch exercises with lots of breaks were OK.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Pee pain (5xp1-2) & frequency & stiffness back a little, due to postponing GABA yesterday ❌, and urgency due to the fennel / anise / caraway tea for GI ❌, but all gradually improving ✅ still no GI, not even from the Q10 ✅, plantar fasciitis pain good again ✅, no further problems ✅, and not letting up on exercises so they don't develop ✅

➔
Plantar fasciitis? Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , talking , mask-talking "
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): Sleep: PF good, without theanine. Mumijo yes. 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 2 thea, 2.2g NAC, 8 SRP, 5 ALC, 3 NADH (didn't wake me up in the eve), 1-2 ginkgo (total tally)

/22:05 PF#1, P5P, Se, 2 rhodiola
/22:35 PF#2, !0.6g GABA#1, 0.6g glutamine#1
/01:35 PF#3+4 !0.5 GABA#2, 0.3g glu#2 (not thea.),
/2:55 -2:02 (Summer time EST to winter) 7’ SRP#1+2 + 1Q10 ubidecarenone = Ubiquinone (less bioavailable than ubiquinol; 300-400mg daily for fibromyalgia! I have 1x30mg pills! Best several times a day…)
SUMMER TIME!
/03:15 mumijo#1#2 alone
/06:05 Arsenicum album D12 3xglobuli for GI
/09:00 SRP#2+3, zinc, 1 rhodiola, .3g NAC#1 (see if it wakes me up or not)… hmm, might’ve.
/09:35 0.6g GABA#3, thea#2, ALC#1, glyc#1, ginkgo#1.
/09:40 Q10#2+3
/13:35 0.5g NAC#2 ALC#2 SRP#4 Q10#4+5 glyc#2, mal#1, NADH#1
/17:35 .3g GABA#4 & .4g glu#3 (OR thea#3) and
/17:45 0.5g NAC#3 ALC#3 SRP#5+6 Q10#6+7 glyc#3, mal#2, NADH#2
I think I took a ginkgo#2?
/19:15 0.9g NAC#4 ALC#4+5 (by mistake) SRP#7+8 Q10#8+9 mal#3, NADH#3 (see if any of this wakes me up too much: NAC, ALC, NADH, Q10…)
ORDER NEW
Daytime: NAC -2400, malate/glycinate, SRP -8 (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (4): NIGHTS: 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, ?1❌?+2 theanine ✅, ALC, ginkgo for FATS! WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain ✅✅ 2 theanine in the mornings OK ✅ Mumijo (praps helping at night?) 2-3h from other meds (e.g. around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC. Q10 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2(-3)x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less? UP NEXT: revisiting CoQ10, as I have a lot anyway. BLOOD FATS: ORDER: 1) niacin (NADH differs), 2) lecithin, 3) Phytosterols. LDL). Picamilon?? not more omega3 (reduces Triglyc. slightly increases. LDN: GP?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS: 1) niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?)…
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).

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

Timing, AuTr 10’, cold shower (10’), palpate 1’, belly 2x3’, back 2x7’, neck 1+ 6’, neck 2 2’, twist-stretch 10’, loins 3’, foot on knee 6’, plantar/calf stretch 5’, yoga 3’, marionette-hang 5’, RR 3x2’,
hunchback-pillow 0’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: To Do: Still can hardly get my left foot on my right knee. Elbows, esp. left one.

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

Development:

Interesting: The RR at 18:25 during pee urge due to the tea was 162/110, 69, that might mean that lengthy pee urges may be bad for my bp? Then went down to 140/87, 57, I'd prefer it being less...

151/95, 60; 138/91 56; got up 154/85 57, 155/91 59, 144 88 56 149 85 56 141 88 57 18:36 149 87 58 18:39 141 87 60 41 139 88 59

Research-search today: CoQ10
Lessons in self-care #106 All these supps are a bit tedious. But with them I have more of a life. Like working to have money to live.
Reasons to be cheerful #112 Good that I got off so lightly despite the gastroenteritis.
Reasons to be cheerful #113 The technicians thanked me for the inspiring way I singing (mic off) during the zoom service.

My “How to symptom track & trigger hunt”
Next up: Finishing off the treatment list & spreading that.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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JayCS · November 1, 2021, 3:08pm

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

2021-11-01, Monday - researched & ordered supps, only managed short cycle-walk to shop

Triggers & resulting Symptoms

SLEEP (click for details): 8h09, up 4x (36') ➔ Feeling 80->90% well, Ache 1 of 7 ✅, nose unstuffed again by Q10? 🧐

No fw!
FCS p0! 23:20-
00:51 3’ 90%/1 p0-1 st1 drink fw1’ overtired
02:03 3’ 80%/1 p1 st1 drink fw1’ druggy-tired
04:35 25’ 80%/1 p2-3 st1 drink fw2’ druggy-tired
06:15 5’ 90%/1 p0 st1 drink fw3’ tired, but OK now
-8:05 80%/1 p0 st1 drink fw3’ druggy, stopped by thea GABA SRP rhodiola NAC ALC glyc ginkgo 2Q10
Sum:40+8h05-(3+3+25+5=)36’=8h45-36’= 8h09, up 4x (36’)

ACTIVITIES ➔ ACHE: rest/research/ordering ➔ 90%/1, feverish as soon as I try to move much, so didn't.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔

ACTIONS ➔ PAINS: Slight pressure pains in several places while falling asleep 🧐. 1xp2-3 at night (too little GABA?) 🧐, stiffness seems down since yesterday, everything else good except the feverish-feeling

➔
Plantar fasciitis? Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , talking , mask-talking "
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps TAKEN TODAY (click for details): Sleep: PF good, but without theanine again a bit too druggy: change?. 4 PF, P5P, Se, 2 Rho, 2 mumijo. 1.7g (4) GABA, 1.1g (3) glutamine, 2 thea, 2g NAC, 9 SRP, 10x30mg Q10, 4 ALC, 2 NADH, 2 ginkgo, 2 glyc, 2 mal.

/21:25 PF#1, P5P, Se, 2 rhodiola
/23:00 PF#2, 0.6g GABA#1, 0.6g glutamine#1
/01:35 PF#3+4 0.3 GABA#2, 0.3g glu#2 (not thea.) (but feeling knocked out…)
/02:00 SRP#1+2, Q10#1+2
/04:35 mumijo#1#2 alone
/08:05 .5g GABA#3 & thea#1+2, SRP#3+4, 0 zinc, 1 rhodiola, .3g NAC#1, ALC#1, glyc#1, ginkgo#1 Q10#3+4 → nose free, head pretty free, awake inside of 15’
/14:15 SRP#5+6, 0 zinc, .3g NAC#2, ALC#2, glyc#2, ginkgo#2 Q10#5+6, 1 fertilsan-goo
/16:55 0.5g NAC#3 ALC#3 SRP#7 Q10#7+8 mal#1, NADH#1
late! /19:05 .3g GABA#4 & .2g glu#3 (OR thea#3) &
/19:05 0.5g NAC#4 ALC#4 SRP#8+9 Q10#9+10 mal#2, NADH#2
Daytime: NAC -2400, malate/glycinate, SRP -8 (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)

Supps (click for reference details) to KEEP UP (up to 6): NIGHTS: 1.2g PF, 1.5g+0.3 GABA (& rhodiola & P5P), 0.6g+0.3 glutamine, 1 theanine at night again? 🧐 +2 ✅, BUT druggy of late, praps better that way sometimes, or add theanine again, or add less or praps at 6:00? ALC, ginkgo for FATS! WATCH (10): Mumijo at 4:00, reduce SRP 30' before or 2-3h after meals, both for inflammation (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC. Q10 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. JAW INFL: Q10, next as Ubiquinol. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). 2x roseola. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, BLOOD FATS: ORDERED: Resveratrol, niacin (B3), Quercetin, (Q10,) not Picamilon?? not more omega3 NEXT?: 1) lecithin, 2) pectin 3) red yeast rice extract 3) Phytosterols?? LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS CLOTTED at night: Q10?
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends.

SELF-PHYSIO (click for details): 46' ✅

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

THERAPIES:

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

Development:

Research-search today:

None of the supps that have evidence for decreasing blood fats well (niacin, lecithin, plant sterols) have evidence for increasing CVD, cardiovascular disease, so the fat-lowering apparently doesn't help as desired... My Mediterranean diet is still best of all (so praps reduce sugars even more), praps carnitine (ALC, alertness), arginine (blood flow, pressure, plus Raynaud's), Q10 (esp. gums), which I was going for anyway as interesting for FM & CFS, plus polyphenols like quercetin and resveratrol (best for lp(a)! grapes, mulberries), also xuezhikang (red yeast rice extract), a bit: pectin (also lp (a)), ginkgo, for lp (a) also vit. D

niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?) were my starting point, BUT…

Niacin: It improves all 4 of my blood fats, but not mortality (2017), that would also concern the split with GABA in the synthesized supp 4 picamilon. Likely sfx to occur too.
Lecithin: Improves blood fats, but may with time contribute to atherosclerosis & heart attacks (2013).
Phytosterols / plant sterols & plant stanols: Decrease cholesterol, but the evidence is inconsistent if it/this reduces CVD: 2014 yes vs. 2008, 2012., 2014. May be good for CVD and IBS too (2019). Still controversial tho (2019) and (Jena, 2021).
Even omega 3 doesn’t improve CVD
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).
Mediterranean diet is good for CVD.
Polyphenols in apples & berries (e.g. tart cherry juice: anthocyanins & flavonoids) or as quercetin: blood pressure
Prebiotics, probiotics and (their combination) synbiotics.
Multivitamins together with chelation therapy; preliminary evidence for carnitine, arginine & Q10 (2020).
multivitamins/multiminerals, antioxidants, folic acid, vitamin E, niacin (B3), and beta-carotene have no evidence (2019)
Transition metals, such as iron, zinc, copper and selenium, is probably a case of dose, unclear.
Vitamin D deficiency seems bad, but adding it doesn’t help, unclear why.

13. ALC, Q10, xuezhikang (red yeast rice extract) might help instead of the above, also pectin, ginkgo, resveratrol to a lesser extent (2019)

Dietary natural products as emerging lipoprotein(a)-lowering agents - PubMed In several preclinical and clinical studies as well as meta-analyses, natural products, including l-carnitine, coenzyme Q 10 , and xuezhikang (red yeast rice extract 1.2g/d (2014), praps pleiotropic (=more fx than first thought), anti-infl., hypolipidemic) were shown to significantly decrease Lp(a) levels in patients with Lp(a) hyperlipoproteinemia. Other natural products, such as pectin, Ginkgo biloba, flaxseed, red wine, resveratrol, a polyphenol in grapes, blueberries, raspberries, less in peanuts, esp. in mulberries150mg/d for bp; antioxidant, praps anti-inflammatory, anticarcinogenic, cardioprotective, vasorelaxant, sfx GI! & in review 2018 and curcuminoids can also reduce elevated Lp(a) concentrations but to a lesser degree. In conclusion, aforementioned natural products may represent promising therapeutic agents for Lp(a) lowering. (Genetically high Lp(a) is my main issue, altho it’s LDL & triglyc I want to get down now.)
Wondering about glycine vs. triglycerides I saw it hinted once that it might help, but nothing “real”.
Lipoprotein a = lp (a) is explained here as ocurring elevated in 0.4%, involved with 14% of heart attacks. 2.6x greater risk of heart attack, up to 3 months ago 3.6. Induces blood clots. Best known agents: aspirin, niacin, ALC, apple pectin, vit. D lower lp(a) by 20-35%, but resveratrol in animals 60%, 1! human trial showed it too…

Researching products to order, resveratrol as opposed to L-arginine, caused problems today, so took ages, but after looking at 12 products carefully, I found one without additives:

The concentration of resveratrol in the extract differed or was missing. A seemingly good product contained a euphemism for magnesium stearate, 96% stearin & 4% magnesium, so very cheap: Evidence says that’s OK, anecdotes that say it harms skin/GI explain the euphemism. But I’ve found the second cheapest, all things regarded (€/g and concentration) , is double as expensive, but has no additives and the company looks good, so I’m deciding on that.

Plus I found an old combination product I once had already has a lot of the stuff I'm now taking, what do I do with it?... The answer after reading things up after opening a capsule....!

however with a silly zinc dose of 40mg per 3 capsules, that’s already 13mg/cps, so I can only take 1/d. Per 1 cps. they have 167mg arginine, also L-carnitine (cf. ALC), 5mg Q10, 20mcg selene, 27mg NAC, in 3 capsules, which would all not cause any problems with anything, similarly the vit. C, D, E, pine bark, folic acid and beta carotene. Question is now the age: Whoops, 4 years. They were stored cold, dry, without light, but arginine is an amino acid, which can change, and there are no oils, but the vitamins D & E are fat-soluble, so can go off, according to German consumer association. However another fairly respectable looking German site says you can amino acids lose their fx after 1-2 years, but apart from that there’s no problem, they just don’t work as well. Zinc is what I’m after most, which’d be OK. Ah, I think I’ll open a capsule and see: Yuck! Gooey sticky brown mess, deary me.

OK so after that goo, I need zinc, say my GP and my cardio too... Like magnesium there's so many kinds, this is gonna take another while... Answer: glycinate seems most bioavailable.

A German supp-expert

Lessons in self-care #107 Right to be careful with myself today, really can’t do much.
Reasons to be cheerful #114 Got most of the supp research done satisfyingly.

Still no time to do any new highlights yet…
My “How to symptom track & trigger hunt”
Next up…: Oct-Summary; Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 2, 2021, 7:52am

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

2021-11-02, Tuesday - did quite a bit: singing, & twice therapy, but slow in moving.

Triggers & resulting Symptoms

SLEEP (click for details): 7h53, up 4x (1h23) ➔ Feeling 90% well, Ache 1 of 7 ✅ Cdve reduced the breaks more.

Too much fw!
FCS p1 22:40-
00:20 3’ 90%/1 p0 st1 drink fw1’ PF#2, GABA#1, gluta#1
02:28 60’-25’=35’ 90%/1 p0 st1 drink fw7’ PF#3 0.3 GABA#2, 0.3g glu#2 (not thea.) (not feeling drugged - praps due to separating the passiflora again), SRP#1+2, Q10#1+2
04:55 35’ 90%/1 p1-2 st1 drink fw1’ pee pain: GABA: earlier. 2mumijo fw30’ (why?)
7:00 10’ 90%/1 p0 st1 drink fw6’
-7:56
Sum: 1h20+7h56-(3+35+35+10=)83’=9h16-1h23=7h53, up 4x (1h23)

ACTIVITIES ➔ ACHE: Full energy if I want to, despite/with feverishness. See how today goes... Psychotherapy and acupressure, despite feeling a bit wobbly too.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: Plantar fasciitis upon getting up, wanting to blame a sock crease again 🧐, stretched it ✅. Lying: Bit of hunchback hurt 🧐. Esophagus block once a day at the mo. ❌. Bladder in the evening altho I took a bit more GABA by mistake than had been successful, so again more isn't better. 🧐 Blow drying my hair hurt my arms, but maybe that's the virus not the FM. 🧐 Neck was brilliant today. And lying for >2h on my back on the acupressure was no problem for a change, working on my right loin made it evem better for a time, my SIJ hardly burnt at all. ✅ Didn't walk & cdnt cycle that fast due to the virus.

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (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

Planning & using (laptop) alarms for supps: getting clearer, but forgetting, and soon 4 more (jaw, blood fats).
Is the feverish-feeling coming from the increased SRP by any chance?: Reducing again.

Supps PLANNED/TAKEN TODAY (click for details): Sleep: bit pee pain⇰GABA earlier or more. Clearer head: PF later, but caused long break 🧐. ALC:4/, GAB:2.1g(4)/, gin2/, glu:1.4g(3)/, gly2. mal2, mum:2/, NAC:2.3g(5), NADH2, P5P/, PF4/. Q10:8/, Rho:2/, Se/, the:2, SRP:6/

ALC:4/, GAB:2.1g(4)/, gin2/, glu:1.4g(3)/, gly2.
mal2, mum:2/, NAC:2.3g(5), NADH2, P5P/, PF4/.
Q10:8/, Rho:2/, Se/, the:2, SRP:6/.
NAC+1 (gly1&mal1: eve with Rho/Se) (the1)
earlier /22:00 PF#1, P5P, Se, 2 rhodiola
earlier /00:20 PF#2, 0.6g GABA#1, 0.6g glutamine#1
earlier /02:35 PF#3 0.3 GABA#2, 0.3g glu#2 (not thea.) (not feeling drugged - separate)
/02:35 SRP#1+2, Q10#1+2, + PF#4
/04:55 mumijo#1#2 alone
/07:10 SRP3+4. (0 Zn)
EARLIER /08:30 Q10#3+4 (nose)
2h AFTER! MEAL Less? /?09:00 SRP5+6.
/08:35 ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#1, .3g NAC#1
/10:55 ALC#2, .5g glyc#2 NAC#2.
/12:35 ALC#3 mal#1 0.5gNAC#3 NADH#1 Q10#5+6
/17:05 ALC#4 .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#2 0.5gNAC#4 NADH#2 Q10#7+8 SRP#7
EARLIER /19:25 NAC#5
/19:25 PF1 P5P/Se/2Rho2/Mg gly1/mal1
/21:30 PF2 .4 GABA#1, .5 glut#2

Amounts: ALC -1.5g=3, glyc/mal -6, NAC -2.4g, NADH 1-2 (max. 35mg+(1800 inpatient)), Ribose 1/4 tsp.: GI? Praps Ribose better than too much NADH for energy?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, SRP -6, mumijo 4:00 (not meds
Jaw locally too: tea tree oil/calendula/myrrh,

Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1 Mg)), 0.9g glutamine! 0.2g theanine! NADH! Ribose! ALC, NAC, ginkgo, Q10 (→ubiquinol), Mg mal. & gly. <6x, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or less or later or less PF: no, or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol, niacin (B3), quercetin, ORDER?: 1) lecithin, 2) pectin 3) red yeast rice extract 3) Phytosterols?? LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS CLOTTED at night: Q10?
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 1h24 ✅

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

THERAPIES (click for details): Psychotherapy: relationship problems and acupressure: loins, left adductor, she thought my left heel pain is rather a "heel spur", not plantar fasciitis - but looking up showed me that if that hurts it is plantar fasciitis. Her intense treatment of my left adductor seemed to be connected to it tho.

Psychotherapy: Main ideas for relationship problems: In difficult cases ask myself or openly whether something is my need or her need. Further suggestion: Trying to help my wife less, so that I don’t shame her too much with feeling indebted. (Problem with that is that her opinion varies greatly on if I am doing too much or too little, but I could throw that up). Another suggestion: let her give back more. E.g. I’ve been scolding her for buying me food, cos it’s too much for her (and cos it’s often not really what I want). But she needs this, a small way of thanking me.
Acupressure:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:

Development:

Getting the rooms less humid now, despite 90% humidity outside most of the day. Praps airing at 15:00 is the trick, humidity is “down” to 75% then. 90%? How humid are the Philippines then? 250%?
Research-search today:
Lessons in self-care #108 Planned alarms for supps are now gonna be effective & simpler.
Lessons in self-care #109 Planning more allows alphabetical order when selecting.
Lessons in self-care #110 Better not go to work tomorrow either, still feeling feverish a lot of the time when I move, and feeling the need to move much slower than usual, or fast shorter. Completely different to fibro-problems, it’s just the virus.
Reasons to be cheerful #115 Managed everything quite well today all the same, if slowly.

My “How to symptom track & trigger hunt”
Next up…: Oct-Summary; Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 3, 2021, 11:09am

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

2021-11-03, Wednesday - still sick/debilitated from the gastro-virus, but better after rest and then getting going doing a bit of housework… (and leaving off serrapeptase), procrastinating balancing GABA with glutamine wasn’t a good idea: speedy backlash.

Triggers & resulting Symptoms

SLEEP (click for details): 8h21, up 4x (24') ➔ Feeling 80% well, Ache 1 of 7 ✅ slight forehead pressure, very tired feeling (mainly eyes?), but not too druggy, just enough to keep me on track, or I'm prettifying it ("80% is OK"). Maybe supps plan helps me with self-discipline too, more focus. Just I'd like to try 1 theanine again, once sleep is still safe & pretty effective without.

FCS 2xp1 23:15- Why so late again?! No fw!
1:38 14’ 90%/1 p1-0&0 st1 drink fw1’ Pf4 Q10#1+2 SRP1+2
3:58 4’ 90%/1 p0-1 st1 drink fw1’ 2 mumijo
5:35 2’ 90%/1 p0-1 st1 drink fw1’
6:54 4’ 90%/1 p0 st1 drink fw1’
-7:59 90%/1 p0 st1 drink fw3’ ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, .5g NAC#1 “A G/T GiGlNc” +10’ doze.
Sum: 45+7h59-(14+4+2+4=)24’=8h45-24’= 8h21, up 4x (24’)

ACTIVITIES ➔ ACHE:Getting up ➔ 90/85%/1 ➔ 75%/2, so NADH; feverish-feeling & stiffness ➔ 70%/3

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: sitting in bed for a few minutes hurts my SIJ 🧐, lying was better than it was (acupressure) ✅, but SIJ burns more in bed than on the acupressure bench. 🧐

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): Sleep: bit pee pain⇰GABA earlier or more? Clearer head: PF later, but caused long break 🧐. I took the afternoon GABA forgetting the glutamine (I cos I didn't have capsules with the right amount in them and procrastinated making some. Goes to show where the balance is and how quickly the reactions can come.) ALC4/, GAB: 2.1g(4), gin2/, glu: 1.5g(3),gly:3/ mal3/, mum:2/, NAC:5/, NADH3/, P5P/, PF4/. Q10:8/, Rib:0.2(2). Rho:2/, Se/, the:2/, SRP:4/(kept SRP down today just in case): got better once I did that, so leaving it a bit, another trial from Friday afternoon.

ALC:4//, GAB: 2.1g(4)//, gin2/, glu: 1.5g(3)/, gly:3/ mal3/, mum:2/,
NAC:5/, NADH3/, P5P/, PF4/. Q10:8/, Rib:0.2(2). Rho:2/, Se/, the:2/, SRP:4/

/19:25 PF#1 Mg gly#1/mal#1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21:30 PF#2 .4 GABA#1, .5 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/23:15 PF#3 0.5 GABA#2, 0.5g glu#2 (not thea.) (PF+GaGl) = “PF+0.3Gaggle”
/01:40 PF#4 Q10#1+2, SRP#1+2. (PF+2Q.2S) “Sue2 Quatro2”
/04:00 mumijo#1#2 alone “mum”
/06:55 Q10#3+4 (nose) SRP3+4. (0 Zn) “2Q.2S.Z” = “SuZi2 Quatro”
/08:00 ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGl Nac” Agathe Giggle ‘n’ AC(DC)
/9:30 Ache/Fatigue, so NADH#1 30’ before eating. Why stiff?
/10:15 0.1Ribose. Another 0.1 a few hours later, dunno when.
/10:55 (“9:30”) ALC#2, glyc#3 .5NAC#2. (AGlNc(S2)) “G-A-leYNiC(S)” Galenic(s)
(11:00 0 SRP5+6)
/12:00 (“11:30”) ALC#3 mal#2 0.5gNAC#3 NADH#2 Q10#5+6 (A.Nc.NADH.Q2) A.N.Na Mary Qe2 (3 British queens)
/17:20 “15:00” ALC#4 .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#3 Q10#7+8 0SRP#7 (A.GaGl gi.malN. NQS) “A GiGagle MalN utritional Natural Quality (Ribose) (Standard)” Drat took GABA, but forgot glutamine… short focal seizure: interesting how short term it came tho! 18:35 18:30 & 20:40 despite having taking after…
/18:35 (“17:00”) 0.5NAC#5

/20:55 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21.55 …
Amounts: ALC: 3 (1.5g)=, glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, SRP -6, mumijo 4:00 (not meds
Jaw locally too: tea tree oil/calendula/myrrh,

Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1+ Mg)), 0.9g glutamine+!, 0.2g+ theanine! NADH 10mg+! Ribose! 1.5g ALC, 2.5g NAC, ginkgo, .3g Q10 (→ubiquinol), Mg mal. & gly. 6x-, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or ½ or bed earlier? WATCH: ↘SRP: not meals. Suspicious, so stopping it till Friday afternoon, then try 6-8x/d again, see if feverishness etc. comes again 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol (also ATP (Cort)), niacin (B3), quercetin, ORDER: 1) lecithin, 2) pectin 3) red yeast rice extract ??Phytosterols RE-ORDER: P5P & thea. CHECK: PLC ( propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate; LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS CLOTTED at night: Q10?
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 1h16 ✅

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

THERAPIES: Was the acupressure yesterday too much? Slight cut from the metallic vibrator on my leg (but it felt I'd get 1000s). Hamamelis cream. But felt good after. Just remembered she recommended trying infrared light for my jaw.

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

Development:

Examples for the supp-batch-acronyms: MoGli PurSe, SuZi2 Quatro2, G-A-leYNiC(S), A.N/Na Mary Qe2 - click this for details

19:00 “PF+MoGli PuRSe” means: passiflora, malate/glycinate & P5P/rhodiola/selene. (In German Mowgli = Mogli, Kipling actually wanted it pronounced maugli.)
01:00 “SuZi2 Quatro2” means: 2 serrapeptase, Zinc & 2 Q10. (I’m not a fan, but she’s cool.)
07:30 “Agathe Giggly ‘n’ AC(DC)” means: ALC, GABA, theanine2, ginkgo, glycinate, NAC.
CORRECTION: Giggle cd mean glutamate, so Giggly for magnesium glycinate.
09:30 “G-A-leYNiC(S)” means: ALC, glycinate NAC, praps serrapeptase. (Galenik/Galenics is the art of making ‘herbal medicines’.)
11:30 “A.N/Na Mary Qe2” means: ALC malate, NAC, NADH, 2xQ10 (3 British queens.)
So my laptop reminds me about every 2 hours what I’ve planned to take.
It tells me the mnemonic/acronym (and just in case: what it exactly means, but my brain is up to this).
Then I look at my small supp compartment-“handbag” with the names on the 16+ lids (knowing what’s where, but if need be I’ll make it more alphabetical like the acronyms).
Now I don’t have to keep looking at the list, simplifying it to 4-8x as fast, which feels suave.

Research-search today: ALC and lots of supp-bits’n’pieces.
Lessons in self-care #111 I need to focus more on tailoring these entries more effectively, like today.
Reasons to be cheerful #116 Supp plan now with acronyms/mnemonics are fun & focus me better.

My “How to symptom track & trigger hunt”
Next up…: Oct-Summary; Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list.

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 4, 2021, 7:27am

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

2021-11-04, Thursday - getting better again despite work; 4 new supps arrived & 2 new forms.

Triggers & resulting Symptoms

SLEEP (click for details): 9h12, up 3x (11'),+ 15' doze=9h27 ➔ Feeling 85% well, Ache 1 of 7 ✅, druggy feeling OK now, keeping me on track, waking-supps then counter-acting well.

No fw!
FCS p1 22:25-
00:39 5’ 90%/1 p0 st1 drink fw1’ PF & small GagGle, TTO/Urea/arnica-cream
03:54 3’ 90%/1 p0 st1 drink fw1’ PF + Sue2 Quatro2, TTO/Urea/arnica-cream
06:00 3’ 90%/1 p0 st1 drink fw1’ Calendula-Essence/TTO/Urea 2mumijo
-07:48 9’ 90%/1 p0-1 st1 drink fw1’ + 15’ doze myrrh/urea/arnica
Yesterday’s supp-tally
Sum: 1h35+7h48-(5+3+3=)11’+15’=9h23-11’+15’= 9h12, up 3x (11’),+ 15’ doze=9h27

ACTIVITIES ➔ ACHE: Up, doing a bit, commuting, work ➔ 80-70%/2-3, but more virus-sick-feeling than fibro-sick-feeling, doesn't make much difference as long as I take it slow. More energy & less stiffness at 12:30 (ANNa-Mary-QE2-supps at 12:00) ➔ 80(-90)%/1-2, just knackered. Working online in the afternoon no problem, first unmotivated, then increasingly more. ➔ 90%/1

Ache = also Exhaustion/Tired ➔ 90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: Generally stiffer after poses, not sure if it's a supp-imbalance or the virus-fx. But apart from that not stiff at all: arms, loins, neck great. ✅ Bladder OK. ✅ Mask a bit of a challenge. ❌

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

“ToGo”-compartments for the 11:30-batch the next days:
A) 5x ALC, B) 4x Mg mal, C) 4x NAC, D) 4x NADH & (2xS), E) Rib separate with spoon.

Supps PLANNED/TAKEN TODAY (click for details): Sleep: good. Supp plan helping. ALC: 4, GAB: 2.1g(2), gin2, glu: 1.4g(2), gly3. mal4, mum:2/, NAC: 2.5g(5)/, NADH3 P5P/, PF4/. Q10:8, Rho:2/, Ribose:0.1, Se/, the: .2g/, SRP:0. Zn:0. 5mg! s.c. vitB12 (keeping SRP down further just in case).

ALC: 4, GAB: 2.1g(2), gin2, glu: 1.4g(2), gly3. mal4, mum:2/,
NAC: 2.5g(5)/, NADH3 P5P/, PF4/. Q10:8, Rho:2/, Ribose:0.1, Se/, the: .2g/, SRP:0. Zn:0. 5mg!s.c. vitB12

/20:55 (“19:00”) PF#1 Mg gly#1/mal1#1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21.55 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/00:40 (“23:00”)1 PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/03:55 (“01:00”) PF#4 Q10#1+2, 0SRP(1+2) (PF+2Q.2S) “P4F+Sue2 Quatro2”
/06:00 (“03:00”) mumijo#1#2 alone “mum”
/07:55 (“05:00”) Q10#3+4 (nose) 0SRP(3+4.) (0 Zn) “2Q.2S.Z” = “SuZi2 Quatro”
/07:55 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGl Nac” Agathe Giggly ‘n’ AC(DC)
/9:30 Same again: Ache/Fatigue, so NADH#1 30’ before eating. Why stiff? 0.1Ribose. Despite no SRP.
09:30 (“9:30”) ALC#2, glyc#3 .5NAC#2. (AGlNc(S2)) “G-A-leYNiC(S)” Galenic(s)
(11:00 0 SRP5+6)
/12:00 (“11:30”) ALC#3 mal#2 0.5gNAC#3 NADH#2 Q10#5+6 (A.Nc.NADH.Q2) A.N.Na Mary Qe2 (3 British queens) ToGo: 5xA, 4xmal, 4xNAC, 4NADH & (S), Rib separate.
/17:00 “15:00” ALC#4 .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#3 Q10#7+8 0SRP#7 (A.GaGl gi.malN. NQS) “A GiGagle MalN utritional Natural Quality (Ribose) (Standard)”
/17:35 (“17:00”) 0.5NAC#5
/18:00 vitamin B-12 5mg methylcobalamin s.c.
/19:15 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”

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

Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1+ Mg)), 0.9g glutamine+!, 0.2g+ theanine! NADH 10mg+! Ribose! 1.5g ALC, 2.5g NAC, ginkgo, .3g Q10 (→ubiquinol), Mg mal. & gly. 6x-, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or ½ or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol (also ATP (Cort)), niacin (B3), quercetin, ORDER: 1) lecithin, 2) pectin 3) red yeast rice extract ??Phytosterols RE-ORDER: P5P & thea. CHECK: LC, PLC (propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate (Cort Johnson); arugula (sunkacola's chiropractor) LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 79' ✅

Timing, AuTr 10’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 6’, twist-stretch 20’, loins 4’, plantar/calf stretch 10’, yoga 1’, neck 2 2’,
foot on knee 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’

THERAPIES: No sfx from the acupressure anymore. ✅ Sfx of psychotherapy was my wife got scared that I reacted positively to one thing she did I normally wdnt do, so she said "I think I'll have to talk to your therapist... ✅🧐 (her suspicion was correct, but I didn't just do that because she told me to...)

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

Development:

Research-search today: More details on magnesium types for constipation, realizing that there are several types good for hyperacid stomach, not just the carbonate form I have in with my rhodiola.
Lessons in self-care #112 Want to increase focus, more laptop alarms & structure, instead of mobile.
Reasons to be cheerful #117 3 short sleep breaks does improve a night, slightly druggy or not.
Reasons to be cheerful #118 Work quite good after all, despite not really being up to it. (Wife said: stay at home.)

My “How to symptom track & trigger hunt”
Next up…: Further supps (LC, PLC, PQQ, oxaloacetate; arugula); Oct-Summary (& add to blog-summary); Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 5, 2021, 7:01am

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

2021-11-05, Friday - quite good night; GI partly from zinc.

Triggers & resulting Symptoms

"SLEEP (click for details): 8h14, ups 6x (1h36) ➔ Feeling 90% well, Ache 1 of 7 ✅". It' not the breaks, which sometimes feel frequent, that disturb the sleep, it's if I let it make me look for distraction like fw to stop the feeling that I've been disturbed. Not sure if self-discipline is the only answer, I think make myself more aware of this fact is very important.

No fw! Not the breaks disturb the sleep, it’s the feeling of disturbance which make me fw etc.
FCS p0 22:05- arnica
23:33 35’ 90%/1 p0-1 st1 drink fw1’ (pee too ages), “PF+0.3GaGgle/GaThe” TTO urea arnica fw.
02:19 6’ 90%/1 p0 st1 drink fw1’ PF+Quatro2, Umcka, TTO urea arnica
03:49 6’ 90%/1 p0 st1 drink fw1’ 2mum Umcka, TTO urea arnica
05:25 31’ 90%/1 p0 st1 drink fw15’ 6 15’ Umcka arnica
06:25 8’ 90%/1 p0 st1 drink fw5’ doze/sleep/AuTr, 7’ eating at about 6:50 cos of taking the Zn bisglycinate too early…
-7:55
Sum: 1h55+7h55-(35+6+6+31+8+10=)1h36=9h50-1h36=8h14, ups 6x (1h36)

ACTIVITIES ➔ ACHE: Quite energetic even before the main supp batch, so just from zinc and Q10 (ubiquinone), realized I was gonna miss the early train, unless it'd be late, unlikely, so stopped and hope the late one will do.. It did. ✅ ➔ 90%/1. Ache & sick after acupressure, but praps also due to the GI stuff ➔ 80%/2, but "3h" today was I think too long. ❌. I just need a long rest with very loud music, but my wife wanted to talk first... Now Work is back to normal after a 2 week break and the GI virus, table tennis isn't as my mate is away, but I'm not really fit enough anyway yet.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: Lying on my back seemed good a few times, but once I cd only manage 5', I doubt it's got much better. Up to now, 8:35, everything else seems fine ✅ GI: gnarling hungry tummy after the new zinc, burning hunger & anus stinging like after tomatoes at 12:00, wind 15:00-18:00❌: HWB. But at 12:00 might've been not eating right in the morning, esp. after different habits while sick, and the wind might've been some nuts at 13:00 that may've been off. Everything else good ✅.

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

“ToGo”-compartments for the 11:30-batch the next days:
A) 5x ALC, B) 4x Mg mal, C) 4x NAC, D) 4x NADH & (2xS), E) Rib separate with spoon.

Supps PLANNED/TAKEN TODAY (click for details): Sleep: good. Supp plan helping. ALC: 3/, GAB: 2.1g(4)/, gin2/, glu: 1.4g(3)/, gly3/. mal3/, mum:2/, NAC: 2.5g(5)/, NADH 2/, P5P/, PF 4/. Q10:8/, Re:2/. Rho:2/, Rib0/, Se/, the: .2g/, SRP:0/ Zn0/, (keeping SRP down). AN/Na at 11:00: NADH before meal.

ALC: 3/, GAB: 2.1g(4)/, gin2/, glu: 1.4g(3)/, gly3/. mal3/, mum:2/,
NAC: 2.5g(5)/, NADH 2/, P5P/, PF 4/. Q10:8/, Re:2/. Rho:2/, Rib0/, Se/, the: .2g/, SRP:0/ Zn0/, Next: ABQcRS
ALC4 yesterday, is OK but best down to 3!? Yest: Mg was only 3/3, correct it.
/19:15 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe”
/21:40 resveratrol#1v2
/21.30 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/23:35 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/02:25 (“01:00”) PF#4 Q10#1+2, 0SRP(1+2) (PF+2Q.2S) “PF+Sue2 Quatro2”
/03:05 (“03:00”) mumijo#1#2 alone “mum”
/05:25 (“05:00”) Q10#3+4 (nose) 0SRP(3+4.) (0 Zn) “2Q.2S.Z” = “SuZi2 Quatro” (ZQ2) ZINC WITH meal!
/08:20 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGly Nac” Agathe Giggle ‘n’ AC(DC). Resveratrol #2v2
Also: ABQcRs Arginin B3 Quercetin Resveratrol. = Albuquerque Coordinated Resource Guide
/09:30 (“9:30”) ALC#2, 0glyc# .5NAC#2. (AGlNc(S2)) “G-A-leYNiC(S)” Galenic(s)
/12:25 (“11:30”) ALC#3 mal#2 0.5gNAC#3 NADH#1 Q10#5+6 (A.Nc.NADH.Q2) A.N.Na Mary Qe2 (3 British queens) ToGo: 5xA, 4xmal, 4xNAC, 4NADH & (S), Rib separate. Added gly#3 cos 9:30 0gly as I didn’t have it at work, no problem.
/16:50 (“15:00”) (0ALC) .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#2 Q10#7+8 0SRP#7 (A.GaGl gi.malN. NQS) “A GiGagle MalN utritional Natural Quality (Ribose) (Standard)”
/18:15 (“17:00”) 0.5NAC#5
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: ALC: 3 (1.5g) (4’s OK), glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, SRP -6, mumijo 4:00 (not meds
Jaw locally too: tea tree oil/calendula/myrrh,

Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1+ Mg)), 0.9g glutamine+!, 0.2g+ theanine! NADH 10mg+! Ribose! 1.5g ALC, 2.5g NAC, ginkgo, .3g Q10 (→ubiquinol), Mg mal. & gly. 6x-, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or ½ or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol (also ATP (Cort)), niacin (B3), quercetin, ORDER: 1) lecithin, 2) pectin 3) red yeast rice extract ??Phytosterols RE-ORDER: P5P & thea. CHECK: LC, PLC (propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate (Cort Johnson); arugula (sunkacola's chiropractor) LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 58' ✅

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

THERAPIES: "3h" acupressure today was I think too long, at least today. But so much to do again: backside, thighs and neck.

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

Development:

Research-search today: Zinc forms and dosage (got something somewhere else… maybe notes?)
Lessons in self-care #113 Spose I’ll have to tell my acupressurist when I can’t take so long treatment.
Reasons to be cheerful #119 Searching for the letters of the new supps ABQcRg came up with Albuquerque Court Reporting Service, why not? Biggest city in New Mexico, a (in this case female) court reporting service should come in handy for anyone…

My “How to symptom track & trigger hunt”
Next up…: Further supps (LC, PLC, PQQ, oxaloacetate; arugula); Oct-Summary (& add to blog-summary); Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 6, 2021, 2:41pm

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

2021-11-06, Saturday (v2: 16:30) - new pulsating pain in upper right abdomen from 4:00 on, was gonna get those bloods done anyway on Monday… Gone after heat 14:00

Triggers & resulting Symptoms

SLEEP (click for details): 7h03, up 5x (1h14), plus 25' doze, 7h28 ➔ Feeling 80% well, Ache 1 of 7 ✅, OK apart from too little sleep.

No fw!
FCS p0 22:55-
00:00 38’ 90%/1 p1 st1 drink fw1’ umckaloabo calendula arnica. 6.
2:05 10’ 90%/1 p0 st1 drink fw1’
2:55 3’ 90%/1 p0 st1 drink fw1’ TTO arnica
4:05 18’ 90%/1 p0 st1 drink fw15’
5:40 5’ 90%/1 p0 st1 drink fw1’ gall bladder pain? → palpating and lying on belly help
-7:12 32’ 90%/1 p0 st1 drink fw27’ +25’ doze (due to still to continuing pulsating “gall bladder” pain)
Sum: 1h05+7h12-(38+10+3+18+5=)74’ = 8h17-1h14 = 7h03, up 5x (1h14), plus 25’ doze, 7h28.

ACTIVITIES ➔ ACHE: resting, 30' yardwork 30' music, rest, housework ➔ 90%/1, except the light stabs, getting duller.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

"ACTIONS ➔ PAINS: p0 usually ✅, GI: pulsating "gall bladder" pain ❌ -> palpating and lying on belly help a little. ✅ Stopped me sleeping tho. 2h of spell cushion heat from 12:00 on helps well ✅" Bladder 4xp1

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

“ToGo”-compartments for the 11:30-batch the next days:
A) 5x ALC, B) 4x Mg mal, C) 4x NAC, D) 4x NADH & (2xS), E) Rib separate with spoon.

Supps PLANNED/TAKEN TODAY (click for details): Sleep: quite OK. Supp plan adjustments. ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g("5")/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, the:.2g/, SRP:4/ Zn1/

ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g(“5”)/, NADH3/,
P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, the:.2g/, SRP:4/ Zn1/, (Next: ABQcRs)
ALC4 yesterday, is OK but best down to 3!? Tally yesterday’s!
/19:15 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRSe” resveratrol#1 (6.11. 15:35!)
/21.30 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
/22:45 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/02:05 (“01:00”) PF#4 Q10#1+2, SRP1#x2 (PF+2Q.2S) “PF+Sue2 Quatro2”
/02:55 (“03:00”) mumijo#1#2 alone “mum”
/05:45 (“05:00”) Q10#3+4 (nose) SRP#2x4 (0 Zn) “2Q.2S.Z” = “SuZi2 QuatRo” (ZQ2) + Resveratrol (& Quercetin.) BEFORE MEAL
/08:20 ZINC now WITH meal!
/08:20 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 “A Ga/the2 GiGly Nac” Agathe Giggle ‘n’ AC(DC). Resveratrol #2: No, before!
Also: ABQcRs Arginin B3 Quercetin Resveratrol. = Albuquerque Coordinated Resource Guide
Red light for jaw. Yesterday’s tally(?) incl. B-12
/09:35 (“9:30”) ALC#2, glyc#3 .5+.3NAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s)
Between meals: NADH, SAM-e, SRP.
/12:10 (“11:00”) ALC#3 mal#2 0.5gNAC#3 NADH#1 Q10#5+6 SRP#3(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.)
so ToGo: 5xA, 4xmag-mal, 4xNAC, 4NADH Q? & (S), Rib separate. FILL UP?
/15:30 (“15:00”) ALC#4 .4g(!) GABA#4 & .3g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADHx#2 Q10#7+8 SRP#4x7+8 (A.GaGl gi.malN. NQRS) “A GiGagle MalN utritional NQuSe” resveratrol “#3” by mistake → #1 for tomorrow.
/17:10 (“17:00”) ßNAC#5. NADH#3 as/if 15:00 too close to meal. 0.2g ribose
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

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

Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1+ Mg)), 0.9g glutamine+!, 0.2g+ theanine! NADH 10mg+! Ribose! 1.5g ALC, 2.5g NAC, ginkgo, .3g Q10 (→ubiquinol), Mg mal. & gly. 6x-, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or ½ or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol (also ATP (Cort)), niacin (B3), quercetin, ORDER: 1) lecithin, 2) pectin 3) red yeast rice extract ??Phytosterols RE-ORDER: P5P & thea. CHECK: LC, PLC (propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate (Cort Johnson); LDN: psychiatrist?

SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 60' ✅

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

THERAPIES: Acupressurist talked about taking up to 20x1g/d fish oil capsules for omega 3, so I spose that's my next research focus, as that's important for everything, even before the new things I'm gonna add. My doc had said he wants to check my bloods (liver, pancrease, spleen, gall bladder?), she thought not necessarily. Tonight at 4:00 I had a pain & hardening at my right abdomen, I thought spleen, but that'd be left wikipedia sez, I'm confused. Still haven't got the red light out for my jaw...

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

Development:

Research-search today: Checking gall bladder (blood fats & eggs…) & resveratrol-sfx (GI; don’t dose high), just in case. Started on the Table of Supps, cos the information was jumping at me anyway. Omega 3 up next & dosage of Quercetin & Niacin.
Lessons in self-care #114 No meetings this weekend, got to find to myself & the supps & no virus.
Reasons to be cheerful #120 “Gall bladder” problem dissolved with heat, why worry…

My “How to symptom track & trigger hunt”
Next up…: Omega 3? Further supps (LC, PLC, PQQ, oxaloacetate); Oct-Summary (& add to blog-summary); Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 6, 2021, 8:23pm

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

2021-11-07, Sunday - lots of re-arranging: flat, supps, head…

Triggers & resulting Symptoms

SLEEP (click for details): 7h45, up 5x (1h30 - by choice) ➔ Feeling 90% well, Ache 1 of 7 ✅. Tired, but I need to go to bed earlier, so praps get up earlier...

No fw!
FCS p0 23:45-
/01:35 4’ 90%/1 p0 st1 drink fw1’ PF+sue2 quatro2
/02:40 4’ 90%/1 p1 st1 drink fw2’ mumijo
/03:26 10’ 90%/1 p2 st1 drink fw1’ 0 (regularly tea tree oil & arnica)
/05:35 16’ 90%/1 p2 st1 drink fw1’ “Sue QQuatRo”
/07:11 56’ 90%/1 p1 st1 drink fw2’ Dream about supp order, resulting in: ordering the bottles alphabetically (spirally) 6 -8:07–9:00
Sum: 15+9h-(4+4+10+16+56=)1h30 = 7h45, up 5x (1h30) or 15’+7h11-(4+4+10+16=)34’=7h26-34’ = 6h52, up 4x (34’) + 53’= 7h45.

ACTIVITIES ➔ ACHE: zoom service, singing loud, only short "break" (standing), 45' housework ➔80%/2, supp-research ➔ 90%/1, housework ➔ 90%/1, but tired early, maybe I'll manage bed earlier for once.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: Everything pretty good today, but I need it not to have to socialize. ✅. Tummy aching after 10' of red heat lamp, bladder better today, wasn't out.

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): Sleep: quite OK. Supp plan adjustments. ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g("5")/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/

ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g(“5”)/, NADH3/,
P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, the:.2g/, SRP:4/ Zn1/, (Next: ABQcRs)
Leave an empty one in too.
ALC4 yesterday, is OK but best down to 3!? Tally yesterday’s!
/19:40 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” resveratrol#1 (6.11. 15:35!)
/21.00 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle”
Next: Try NAC!?! And SRP, 2h after last meal (or keep 01:00)
/23:15 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/01:40 (“01:00”) PF#4 Q10#1+2, SRP1# (PF+2Q.2S) “PF+Sue2 Quatro2” (resveratrtol? SAM-e?) teeth
/02:40 (“03:00”) mumijo#1#2 alone “mum” (teeth)
/05:40 (“05:00”) Q10#3+4 (nose) SRP#2 “S.2QQcRs” = “Sue QQuatReo” (ZQ2) + 1x0.4g Resveratrol#2 1x0.5g Quercetin/ BEFORE MEAL
/10:05 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
Next: Arginin & B3. Red light for jaw. Yesterday’s tally(?) incl. B-12
Left this out, so with meal at 15:40 (“9:30”) ALC#2, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s)
Last bit of breakfast at 11:15, so at 13:15, whoops
/14:35-40: Between meals: NADH, 1x0.1g SAM-e, 1 SRP. teeth. red lamp.
So eat 15:15… 15:40:
/12:10 (“11:00”) ALC#3 mal#2 0.5gNAC#3 NADH#1 Q10#5+6 SRP#3(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.)
so ToGo: 5xA, 4xmag-mal, 4xNAC, 4NADH Q? & (S), Rib separate. FILL UP?
/17:55 (“15:00”) ALC#4 .4g(!) GABA#4 & .3g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#2 Q10#7+8 SRP#4x7+8 (A.GaGl gi.malN. NQRS) “A GiGagle MalN utritional NQuSe” resveratrol “#3” by mistake → #1 for tomorrow.
/19:55 (“17:00”) NAC#5. not NADH#3 as/if 15:00 too close to meal. 0 ribose. teeth#3
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

eve - /19:55 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe”
22:00 resveratrol#1

Amounts: ALC: 3 (1.5g) (4’s OK), glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either)
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
“ToGo”-compartments for the 11:30-batch the next days:
A) ALC, B) Mg mal, C) NAC, D) NADH & (2xSRP); E) Rib separate with spoon.

Supps to CHANGE:

Today : arranging supp bottles alphabetically,
Today all info in a spreadsheet.
Today : Re-checking 4-5x SRP.
Today : 2x Resveratrol with 1x Quercetin before meal (for fats).
(sleep): druggy-feeling at night?: 1 theanine at night again? or ½ or bed earlier?
(FM): Re-check: SAM-e for sfx.
adding esp. for lipids: arginine, niacin (B3),
ordering: lecithin, pectin. red yeast rice extract; phytosterols? D3 with K2.
checking: LC, PLC (propionylcarnitine), PQQ (Pyrroloquinoline quinone), oxaloacetate;
New doc for LDN?

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

SLEEP: !GABA with glutamine, 01 !theanine, !Passiflora, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P & Rhodiola (serotonin/GABA)
“1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
theanine: relaxation & alertness, so effective & shorter sleep.

INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
Zinc bisblycinate with breakfast. GP: Not too much.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
SAM-e 2h after meals 1x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, NADH, ALC, ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose (-6x2.5g) muscle fatigue/ATP; but GI-sfx! (so 3x0.1g), No sugar allowed - #7 by Lynne.
NAC fatigue, anti-infl. -2400mg: NAC = N-acetylcysteine
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st. Resveratrol (also ATP (Cort)),
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

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

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

THERAPIES: After therapy this week I'm thinking about more independence in my relationship - not giving too much, accepting less to be forced to take some things - esp. non-organic stuff, clarifying giving and taking better.

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

Development:

Re-arranged the supp-info.
Research-search today: Got all important info in one spreadsheet! For most of the 26 supps I’m taking, i.e. dose, when, serotonin / dopamine, fx, sfx and all links. Partly for the 16 still planned and some of those I didn’t tolerate or didn’t help.
Lessons in self-care #115 Ordering supp bottles alphabetically & try to reduce the 11 batches.
Reasons to be cheerful #121 Things looking better again.
Reasons to be cheerful #122 Spreadsheet: not pretty yet, but a cool help.

My “How to symptom track & trigger hunt”
Next up…: Further supps (LC, PLC, PQQ, oxaloacetate; arugula); Oct-Summary (& add to blog-summary); Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 8, 2021, 9:20am

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

2021-11-08, Monday - bit of a lot with all this duffy supp stuff

Triggers & resulting Symptoms

SLEEP (click for details): 7h45 (30' break) +1h20 doze/AuTr = 9h05 ➔ Feeling 90% well, Ache 1 of 7 ✅ NAC before sleep was OK, but probably no improvement. Drowsy without theanine is probably better, at least I don' feel smashed like with melatonine etc.

No fw!
FCS p0 teeth +NAC 22:05-
23:18 8’ 90%/1 p1 st1 drink fw1’
02:02 4’ 90%/1 p0 st1 drink fw1’
03:20 5’ 90%/1 p0-1 st1 drink fw1’
04:35 3’ 90%/1 p0 st1 drink fw1’
06.13 3’ 90%/1 p0 st1 drink fw1’
-6:30 1h55+6h13-(8+4+5+3+3=)23’ = 8h08-23’=7h45 (30’ break) +1h20 doze/AuTr = 9h05
Sum:

ACTIVITIES ➔ ACHE: doc, tried to get, but missed train: sweaty but ➔ 90%/1, commuting & work incl. "lots" (3h) of group & single mask-talking ➔ 85-90%/1

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: Yesterday red heat/infra-red lamp 2x10' on my left jaw made me nauseous - imbalance? Rest OK ✅

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): NAC again no problem for sleep. Further adjustments. yesterday: ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g("5")/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/

yesterday: ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g(“5”)/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/
Leave empty: ALC: , Arg , B3 , GAB:g(), gin , glu: .g(), gly mal, mum , NAC: .g(), NADH, P5P, PF. Q10:, Qc, Res, Rho, Rib .g, Rs SAMe Se, SRP: the: .g, Zn

Fill:
Tally yesterday’s!

19:55 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/19:55 (“17:00”) NAC#5. not NADH#3 as/if 15:00 too close to meal. 0 ribose. teeth#3

/21:55 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle” +NAC#1 for sleep!?
SRP for sleep? 2h after last meal (or keep 01:00) teeth#3
/01:05 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/02:05 (“01:00”) PF#4 Q10#1+2, SRP1# (PF+2Q.2S) “PF+Sue2 Quatro2”
later: /02:05 resveratrol#1 SAM-e#1, forgot quercetin - better do those 3 at 7:00.
/04:40 (“03:00”) mumijo#1#2 alone “mum” (teeth)

/05:40 (“05:00”) Q10#3+4 (nose) SRP#2 “S.2QQcRs” = “Sue QQuatRe” (ZQ2) + 1x0.4g
/07:00 1x0.5g Quercetin/ BEFORE MEAL (Forgot it at 5:40)
/08:25 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
Next: Arginin & B3. Red light for jaw made me nauseous. Yesterday’s tally(?) incl. B-12
/10:20 ( “9:30”) ALC#2, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s)
?: Between meals: NADH, 1x0.1g SAM-e, 1 SRP. teeth. red lamp.
/13:00 (“11:00”) ALC#3 mal#2 0.5gNAC#3 NADH#1 0Q10x5+6 SRP#3(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.)
so ToGo: 5xA, 4xmag-mal, 4xNAC, 4NADH Q? & (S), Rib separate. FILL UP?
CONFUSED by 2 ToGo-systems, clarify.
15:55 (“15:00”) ALC#4 .4g(!) GABA#4 & .3g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 0NADH#2 Q10#5x6 0SRP#4x7+8 (A.GaGl gi.malN. NQRS) “A GiGagle MNNQuSr”
→ 17:30 NADH+SRP. When 1xQ (100mg ubiquinol) best with NADH… so now.
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
eve - /20:05 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/22:05 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+bigGaggle” +NAC#1 for sleep!
/23:00 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+small GaGgle/GaThe”
/01:25 (“01:00”) PF#4 SRP1# (PF+2S) “PF+Sue2”
/04:30 (“03:00”) mumijo#1#2 alone “mum” (teeth)
?07:05 (“06:30”) quercetin resveratrol#1 SAM-e#1, Srp - better do those 3 at 7:00.
/09:05 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
/11:00 ( “9:30”) 0ALC, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s) AlGyNc(Sr)
+NADH(? ich glaub nicht)
/12:15 (“11:00”) 0ALC mal#2 0.5gNAC#3 NADH#1 0Q10x5+6 SRP#3/(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.) AlNcNdQ1Sr (Q1 with oil, NADH & Se)

SLEEP 2021-11-09:
FCS p0 Sleep 23:15- PF+0.3Gaggle
0:35 5’ 90%/1 p1 st1 drink fw1’
01:15 10’ 90%/1 p1 st1 drink fw1’ back7’! PF#4+Sr2
02:50-4:40 5’ 90%/1 p1 st1 drink fw1’ 1h50 to research & order supps. mumijo
06:33 5’ 90%/1 p0 st1 drink fw1’ QcRsSaSr
07:50 3’ 90%/1 p0 st1 fw1’ nostrils stuffy: ubiquinone better than -ol? → better breath oils → stomach burn, so drink…
-8:30

Amounts: ALC: 3 (1.5g) (4’s OK), glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either)
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
“ToGo”-compartments for the 11:30-batch the next days:
A) ALC, B) Mg mal, C) NAC, D) NADH & (2xSRP); E) Rib separate with spoon.

Supps to CHANGE:

Today : re-considering alphabetical arrangement of supp bottles,
Today NAC before sleep was OK.
Today order LC instead of ALC: tartrate (e.g. Carnipure), not the other form, HCl.
Today (FM): SAM-e sfx OK.
Yesterday : Can’t find a German supplier for PLC (propionylcarnitine).
(sleep): druggy-feeling at night?: OK? 1 theanine again? or ½ or bed earlier?
adding (esp. for lipids): arginine & niacin (B3) and
ordering: lecithin, pectin. red yeast rice extract; phytosterols? D3 with K2.
checking: PQQ (Pyrroloquinoline quinone), oxaloacetate;
(- someday: New doc for LDN?)

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

SLEEP: !GABA with glutamine, 01 !theanine, !Passiflora, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P & Rhodiola (serotonin/GABA)
“1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
theanine: relaxation & alertness, so effective & shorter sleep.

INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
Zinc bisblycinate with breakfast. GP: Not too much.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
SAM-e 2h after meals 1x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, NADH, ALC, ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose (-6x2.5g) muscle fatigue/ATP; but GI-sfx! (so 3x0.1g), No sugar allowed - #7 by Lynne.
NAC fatigue, anti-infl. -2400mg: NAC = N-acetylcysteine
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st. Resveratrol (also ATP (Cort)),
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

SELF-PHYSIO (click for details): 86'... ✅, lots more stretching yesterday btw...

Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), neck 1+ 8’, neck 1+ 6’, twist-stretch 10’, loins 3’, foot on knee 8’, plantar/calf stretch 3’, yoga 3’,
palpate 1’, belly 3’, back 7’, neck 2 10’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’, red heat 3’, teeth 2’

THERAPIES: Back of my thighs need doing most.

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

Development:

Research-search today:

I read up if red heat lamps can cause nausea, like they did me for over 30’ afterwards. Only on one seemingly reliable German page “light dizziness, nausea and sensitivity” was confirmed, but it also equated these with LLLT - low level laser therapy - my red heat lamp has nothing to do with LED or laser tho, it’s just a heating light bulb. I felt it didn’t work well, so I put it closer to me, <10’, but that may have been too close. This English page mentions that the light can sometimes increase an inflammation, but here it cuts that back to “To avoid increasing inflammation, wait 24 hours after an injury before using the lamp.” The only reputable site I found, German, just said ‘try it’ and that it’s better for pain from tension than some other things, but in their background info: It only penetrates the skin a little, so is not really able to get to things like the sinuses. That may be the reason why I felt I had to place/hold it fairly near (30cm/12’’).
“Lipidology”: Red yeast rice for lipids can like statins cause myopathy if together with niacin, as it also contains monacolin K . I didn’t get myopathy from atorvastatin tho. However I don’t really want to take something like that, prefer alternatives. Thing is red yeast rice was shown to be better than others in that it decreases lipids, and whether CVD is decreased or stays the same is I think not known. But looking at my spreadsheet of supps I’ve just seen ALC also reduces lipids, whilst LC doesn’t, so that’d mean keeping with ALC, not LC, while they are still too high!
Further supps: So ALC is better for my lipids than LC, PLC & oxaloacetate I can’t find a German supplier, PQQ I can, but not via my pharmacies; arugula is too ‘hot’ for my acidity);

Lessons in self-care #116 I need to curb acupressure, it’s too long at the moment.

My “How to symptom track & trigger hunt”
Next up…: Oct-Summary (& add to blog-summary); finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ ➲ ↔:⇰↔ →:arrow_upper_right:

↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮:

JayCS · November 9, 2021, 5:28pm

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

2021-11-09, Tuesday - dead tired, but drastically tidied up in the cellar for 1h - I’m a good “stacker”, always good for a sense of achievement.

Triggers & resulting Symptoms

"SLEEP (click for details): 7h02, up 5x (2h13) ➔ Feeling 80% well, Ache 1 of 7 ✅" - having forgotten my back exercises yesterday caused strong unrest which made me finish my supp re/search & order the next supps, which was satisfying but stressful for sleep...

No fw!
FCS p0 Sleep 23:15- PF+0.3Gaggle
0:35 5’ 90%/1 p1 st1 drink fw1’
01:15 10’ 90%/1 p1 st1 drink fw1’ back7’! PF#4+Sr2
02:50-4:40 5’ 90%/1 p1 st1 drink fw1’ 1h50 to research & order supps. mumijo
06:33 5’ 90%/1 p0 st1 drink fw1’ QcRsSaSr
07:50 3’ 90%/1 p0 st1 fw1’ nostrils stuffy: ubiquinone better than -ol? → better breath oils → stomach burn, so drink…
-8:30
Sum: 45+8h30-(5+10+1h50+5+3=)2h13=9h15-2h13=7h02, up 5x (2h13)

ACTIVITIES ➔ ACHE: ➔ 90%/1, but very achy-tired & narked = 70-80%/2-3, supps helped. ➔ 90%/1 for a while, e.g. while cycling to and in 2 shops.

Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.

ACTIONS ➔ PAINS: ✅, sometimes pee pain, so GABA still isn't quite balanced, but that's not my focus.

➔
Plantar fasciitis? Lying, standing, loins, sitting, arms up, neck stiffness 90°, stiffness after poses, walking, fast cycling, bladder 0xp1-2, GI, talking, mask-talking.
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.

Treatments

Supps PLANNED/TAKEN TODAY (click for details): ALC:2 , Arg , B3 , GAB:1.9g(2), gin2, glu: 1.2g(2), gly3 mal3, mum2, NAC: 4+1, NADH2, P5P1, PF4/. Q10:1, Qc1, Res2, Rho2, Rib .g, Rs SAMe1 Se1, SRP4 the: 2.g, Zn1

yesterday: ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g(“5”)/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/
Leave empty: ALC: , Arg , B3 , GAB:g(), gin , glu: .g(), gly mal, mum , NAC: .g(), NADH, P5P, PF. Q10:, Qc, Res, Rho, Rib .g, Rs SAMe Se, SRP: the: .g, Zn
Fill: ALC: , Arg , B3 , GAB:g(), gin , glu: .g(), gly mal, mum , NAC: .g(), NADH, P5P, PF. Q10:, Qc, Res, Rho, Rib .g, Rs SAMe Se, SRP: the: .g, Zn
Tally yesterday’s!

19:55 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/19:55 (“17:00”) NAC#5. not NADH#3 as/if 15:00 too close to meal. 0 ribose. teeth#3
eve - /20:05 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/22:05 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+bigGaggle” +NAC#1 for sleep!
/23:00 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+small GaGgle/GaThe”
/01:25 (“01:00”) PF#4 SRP1# (PF+2S) “PF+Sue2”
/04:30 (“03:00”) mumijo#1#2 alone “mum” (teeth)
/07:05 (“06:30”) quercetin resveratrol#1 SAM-e#1, Srp#2
/09:05 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
/11:00 ( “9:30”) 0ALC, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s) AlGyNc(Sr)
+NADH(? ich glaub nicht)
/12:15 (“11:00”) 0ALC mal#2 0.5gNAC#3 NADH#1 0Q10x5+6 SRP#3/(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.) AlNcNdQ1Sr (Q1 with oil, NADH & Se)
so ToGo: 5xA, 4xmag-mal, 4xNAC, 4NADH Q? & (S), Rib separate. FILL UP?
CONFUSED by 2 ToGo-systems, clarify.
18:00 (“15:00”) ALC#2 .4g(!) GABA#4 & .3g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 NADH#2 0??Q10#5x6 SRP#4x7+8 (A.GaGl gi.malN. NQRS) “A GiGagle MNNQuSr”
1xQ (100mg ubiquinol) best with NADH… so now.
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)

Amounts: ALC: 3 (1.5g) (4’s OK), glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either)
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
“ToGo”-compartments for the 11:30-batch the next days:
A) ALC, B) Mg mal, C) NAC, D) NADH & (2xSRP); E) Rib separate with spoon.

Supps to CHANGE:

adding (esp. for lipids): arginine & niacin (B3) and
not ordering lecithin, or red yeast rice extract; phytosterols, others have better results von CVD.
checking: PQQ (Pyrroloquinoline quinone), oxaloacetate;
sometime: ordering pectin. D3 with K2.
(- someday: New doc for LDN?)

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

SLEEP: !GABA with glutamine, 01 !theanine, !Passiflora, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P & Rhodiola (serotonin/GABA)
“1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
theanine: relaxation & alertness, so effective & shorter sleep.

INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
Zinc bisblycinate with breakfast. GP: Not too much.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
SAM-e 2h after meals 1x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, NADH, ALC, ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose (-6x2.5g) muscle fatigue/ATP; but GI-sfx! (so 3x0.1g), No sugar allowed - #7 by Lynne.
NAC fatigue, anti-infl. -2400mg: NAC = N-acetylcysteine
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum. Better for physical fatigue: LC? PLC?
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st. Resveratrol (also ATP (Cort)),
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?

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

Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 2x7’, neck 1+ 4’, twist-stretch 10’, loins 2’, foot on knee 5’, teeth 3x2’, jolt-jump 1’.
Yes, I’m rewarding myself for brushing my teeth regularly, something that I’ve neglected a bit for 2 years and am reviving due to the jaw inflammation.
neck 2 10’, plantar/calf stretch 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,

THERAPIES: Acupressure: ear was OK, but "found" right knee and both loins, focussed on these.

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

Development:

Research-search today:

Lots of details on supps to make sure the carnitin (L-carnitine tartrate) and the Q10: praps ubiquinone next after all, and what to take when, so I can organize the batches better.
Q10 best with NADH, Selenium (Se) and oil, but oil/meals is important for ubiquinone, whilst ubiquitol goes without. However NADH without meals, Se with meals means I can’t do it right, so I’m now taking the Q10 with NADH without a meal (or praps a little omega 3 - canola oil) and the Se with meal. But that’s for the ubiquitol I’m now using. Once I return to ubiquinone I’ll take the Q10 with the Se with meals… - ye see why I’m confused about all this?!
Lessons in self-care #117 Knackered! Sleep!
Reasons to be cheerful #123 The spreadsheet is such a blessing, only way for me to get back in control and full reference again.
My “How to symptom track & trigger hunt”
Next up…: Oct-Summary (& add to blog-summary); finishing off the treatment list…

Abbreviations & explanations

Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.

Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments

My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.

TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD

’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.

SLEEP: slp, w, lbu/LBU, RLS, p, i

slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.

ACTIVITIES: TT, e.g. "5:1"

TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.

SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.

SELF-TREATMENTS (about everything else...)

The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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