2022-11-14, Monday - Energy 20% / Sleep 90% / Feeling 80%-ish (but nausea and shakiness if I move faster than very slow or too long since the jab.)
Successes: 
Feeling better for reducing my forum-“work” except blog.
Learnt: 
Liver protection with niacin is not just TMG, but also glycine.
A popular nausea med is actually an antihistamine - how fitting!
New Habits: 
(14th: 3 less, 1 changed)
5’ Worry time, 5’ plan time, 1-2h me time. (
)
Try keeping eyes open as long as possible. ()
Back exercises evening and short at night. ()
Set alarm to limit longer night breaks. ()
Roll out mat 2x/d for back exercises. ()
Teeth every time I’m in the bathroom, except 1h after meals & 30’ away from nux vomica
Yoga Nidra if tired after lunch or not tired in evenings ()
Never “twist” torso while or after eating 
/ (realized in time…)
Cold shower every time I get lower back unrest. ()
Still only sips and small amounts of psyllium and/or pectin at night ()
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10(-40)%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 10 of 12: Fatigue 3 (80%), insomnia 3 (10%), fog 2 (10%), headache 1 (30%), GI 1 (20%), depression 0
Triggers & resulting Symptoms
JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): 6:20... burning sinuses, paranasal and frontal 40-80%-40-20-5-0 (worse before eating midday (30%), better after eating) with headache 30%-20-0 & off and on nausea 30%-50%-20%-30%, white lips 50-40%, eyes 60-20%, "ill ache"off and on 20-40%, sliding around indoors 0-10%, temperature 36,4-39,95-36,3, axillar mainly only slightly less, in evening 0,5 less.
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: “Ill” yesterday, burning sinuses, reduce histamine again.
Nausea 0% → from 21:10 on: 0-20-40% off and on
sinuses 0% → 0:00, 30% but praps cause late to bed again. Burning strongly = 100% at 6:20 and 6:50, also bladder pain at 2:25 so try adding 250mg GABA (6:20). Wife is getting a cold, but mine feels histaminey. Neither cold water nor GABA250mg helped. So I need to watch food again I spose.
(Starting at 2:00: nostrils20% and sinuses 40->100% with headache 30% and nausea 30%, stomach nauseous10%)
skating 0%-10%
White lips 50% → 11:00 40%
Eyes 11:00 60%
Specific Ill Ache 20% since Sunday 16:30, but praps cos of too little sleep?
Temperature: 21:00 36,4°C 9:56 temp 36,65°C (10:07 axill 36,5°C!) 14:05-19 39,95°C (10:19- axillar 36,7°C) 18:04 36,7°C (18:17 36,65°C) 21:30 36,3 axillar 21:35-47: 35,8 axillar.
SLEEP (click for details): 8h26, up 6x (31') 🧐✅ ➔ Feeling 90-60% well, Ache 1 of 7 ✅, getting up: 60%/1 ✅. Nostrils 20% stuffy 80% of the night.
A3 teeth cold shower p0 Sleep 0:20- Why not 21:00? Ordering supps, 6 5’. ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
1:10 4’ 90%/1/15% p0 st1 sip fw1’ deep air
1:45 5’ 90%/1/10% p0 st1 sip fw1’ deep A4
2:25 5’ 80%/1/10% p2 st1 sip fw1’ deep air psyllium/ (why pee pain: more GABA?) nostrils20%
4:33 7’ 80%/1/10% p0 st1 sip fw1’ deep air psyllium/ nostrils20% nauseous HWB#2
6:20 5’ 60%/1/10% p0 st1 sip fw1’ deep air burning sinuses:GABA250. ear plugs…
6:50 5’ 60%/1/10% p0 st1 sip fw1’ deep air burning sinuses, paranasal and frontal, plus 20% nostrils, headache and nausea, but NO sore throat, Ache, stiffness, exhaustion etc.
-9:17 9:35 B1-4 ‘5 in sun, stools fairly firm.
Sum: 9h17-20-(4+5+5+7+5+5=)31 = 8h57-31 = 8h26, up 6x (31’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70%/1 cos of sinus-headache 
➔ TT 3:1 (nausea in 3rd game, “fibro”-Ache in 4th game, no fatigue tho, back exercises in between) ➔ 70%/4-3 Sinuses worse before eating, better afterwards, nausea off and on, “fibro”-Ache coming up again later despite rest, so clearly MCAS/histamine-Ache, worsening a little from light movement with short cycle-walk to shop & back ➔ 80%/4-3
ACTIONS ➔ PAINS (taken neck out from Nov 13th): GI: stomach at night maybe from psyllium. , esophagus (Have to watch out with Chinese cabbage, as well as broccoli. I think pak choi is sometimes difficult more for histamine reasons or its spicyness, not cos of chewing) , jaw x5’’ , pee pain: 2xp1-2 at night lower back unrest
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th, about 2h per week.
RSM Webinar on fibro on Oct 10th, on fatigue on Oct 25th - still need to get round to that and the MCAS summit before that.
Chinese Acupuncturist - Session #32 on 4th., after 14 days Energy the last 2 weeks was 25% this and last weekend, but 15% Tues-Fri this week.
Session #33 indefinite.
Alternative health practitioner: appt. on Dec 6th, doubt she’ll be able to help. But doesn’t matter, cos I can learn, understand and remember just by explaining to her. And it’ll be fun getting her confused. 
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): ' (RR: )
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 4x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 0x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 0’, belly 2’, back 7’, !!aloe vera 0x1’, twist-stretch 24x1’, yoga/stretching 2x1’, sun 3x5’, hang x1’. hunchback-pillow 5’, wart 2x1.
RR:
Combine: next?
neck 1+ 1x1’, neck 2 0x1’, workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps Nov 14th (40 supps): Supp costs:~315€/m (Nov 14th: Realized I'd forgotten to x30 for supp costs per month.). CHANGED (13th): Found someone saying the special glutathione forms have not been proven better than the normal form. Nov 14th: Need to double B2, cos of the deficiency (max 1.5g)! if that doesn't work (cos of praps SIBO) use the normal riboflavin instead of the R-5-P=FMN-form. 14th: Increasing B3/Niacin/nicotinic acid powder to 0.7, 0.7, 0.5g (evening less). 14th: Need to remember A1 early. 14th: Ordering luteolin now. 7th: Fisetin and Olive Leaf Extract have run out, recheck what they're for. Started psyllium again at night 13th in almond milk, successfully. Perhaps pectin at night too? 4th: +Cu again for 8 weeks from Nov 4th, cos - in August, forgotten October, needed to counteract high dose vit.C. Since quercetin and feverfew Nov 4th energy better (now able to use the energy carefully by controlling the jab-nausea). Ordered Levagen+-PEA 4th, cos seems 1.75 more bioavailable, but no reply a week later, so checking with them. New idea: Creatine. Praps trying ATP again, encapsulated, since my phosphate is deficient. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, mum, NAC 1*.5g, NADH, Rib, Se, Sr 31125k, Zn.
REGULAR as of Nov 14th (41 supps, some changes tho since 4th): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 2x400mg, B3/Nia 2x0.7+0.5g, B12 1x5mg/4m, C up to 3x2x.5g, Cr 8x0.6g, Cu 2mg, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2x.2g (+43mg vit. C), eleuthero 2, Fev .4g (+.2g MSM), Fis: 0x196mg. Ga: back to 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: 0.6g, Glutathione 4x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo 50g, monk’s fruit 0.1g, myo-inositol 1x1g/1!d, olive leaf extract 0-(1)x.75, P5P 0x27mg, PEA 0-(1)x0.4g, Pe & Ps, Pf 3x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) 1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Rutin: 1x522. Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Nov 14th
EARLIER!
Added a 0.25 GABA?
0 “16:15” preparing pills
/19:45 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:45 “18:30” myo-inositol (try → every evenings) + teeth
/20:55 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0(-1)P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 500mg B2#1 (draxe) also for sore throat (lifescience)) monk’s fruit. Cu with amino acids (to counteract high dose vit. C)
Meal 20:00-20:30 ’ +xylit. Back exercises. Soak seeds.
/21:10 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/0:00 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/1:50 “23:00” A4 300mg GABA + teeth
2Psyllium.
/6:20 added 250mg GABA.
/9:35 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 0(-2)xNADH.+Rut. Back exercises. Soak seeds.
/9:56 temp 36,65°C 10:07 axill 36,5°C.
/Teeth. Meal 0’ in sun 10:05-10:30
/10:30 5’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 2x.5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC. (C1:)400mg, vit.B2 500mg B2#2. 2x eleuthero. 1x hup. 0(-1)OlivLeaf#1
0 “after muesli” C5 glutathion
/11:05 xylit
/12:00 nux
/12:30 teeth
/12:30 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/16:05 “14:00” 0 Meal 10’ in sun
/17:45 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 0(-1)OlivLeaf#2, pine#2.
0 “after lunch” D3+ glutathion +xylit, 500mg B2#3 cos of severe deficiency.
/18:04 temp
“16:15” teeth
“16:15” preparing pills
“16:15” nux
/19:40 A1 “18:00”
/19:50 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/20:00 myo-inositol
/20:15 Eat
/21:20 A2 + apigenin
eve:
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c. 2022-04-10, last: 2022-10-25?)
The day's 16 supp-compartments (10', plus 5' making capsules), Nov 4th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3f-f: C3,D3. B3f: A2,C3,D3. C:2C3+2D3 8Cr: 2A1+3C1+3D2, Ell: D1(ex-C4)+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D1 (ex-C4),D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A1: 2x mag mal, Luteolin. mag threo. A2: 1xCu (separate from P5!)+0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). B1:Fis.B2: ALA+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Zn 2Gly C3:PEA+Ru+vitB2, (A2:Ω/Pq:meal, A3: apigenin) DAO before risky meals? monk’s fruit usually evenings. D3 1x/wk. myo-inositol 1x/2d.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today:
Again Chris Masterjohn explains that high dose niacin (B3; like I’m taking for lipids) reduces cysteine and increases homocysteine, so it’s necessary to take an equal amount of TMG = trimethylglycine, so another one on my list…
In a different video he also says half the amount of glycine is also necessary, I wonder if magnesium glycinate is already helping (or I should increase it)…
A caveat: He seems anti-vaxx. But what he says is still good. Will be checking what he knows about jab-sfx too.
When a neighbour reminded me of Vomex A for nausea, I was interested what it is. It’s Dimenhydrinate, a 1st generation H1-antihistamine which decreases histamine and increases serotonin like my rupatadine, but could make drowsier, and my GABA. It’s not to be used by people with seizures, like me.
Lessons in self-care #480
Reasons to be cheerful #506 Even more balcony flowers blossoming, in November, unbelievable!
- My food apparently minus broccoli…
- 1st Jab-sfx-summary, last edit: Feb 7th.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries
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