2022-11-18, Friday - Energy 10% / Sleep 90% / Feeling 70%-ish (nausea same, shakiness better, cold tolerance getting worse: no cold showering, more hot water bottles all day, more clothes on, 18th: 1-day-cold gone, but energy going down the drain, ill ache up, and look shattered (forgot antihistamine tho, and praps this like the other symptoms may decrease again.)
Successes:
Prioritizing is becoming an art, but notes seem a bit too detailed at first.
I may want to use my ‘rotation note’ not just in order, but jumping from self-care to each other point and back, so am calling it ‘hub’ now.
Placed antihistamine more prominently in my pills.
Divided “Body” (= self-care) from “Health” (= research) in my ‘hub’.
Tubs instead of small compartments for the tons of capsules esp. with meals.
New Habits: 
(18th: 2 new, 2 changed)
5’ Worry time (
), 5’ plan time (), 1-2h me time.()
Lower back: More exercises (), hanging , massager. , HWB
Roll out mat 2x/d for back exercises. ()
Teeth every bathroom time, 1h after meals, 30’ from nux
Yoga Nidra if tired after lunch or not tired in evenings ()
Never “twist” torso while or after eating
Cold shower every time I get lower back unrest. ()
Replacing apple psyllium with pure psyllium at night. Worked, even done wrongly.
Calves: massager , heat , stretches (), squat , arnica
Reduce chocolate cos of histamine
Drink even more when taking pills. Breaks?
Spit xylite out after rinsing my teeth with it, as it’s a sugar (lipids).
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, stiff 20%) + spine-pain 3 (25% - neck), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (90%), insomnia 3 (10%), fog 2 (15%), headache 0 (5%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): "20%" altogether. Sinuses, paranasal and frontal with headache 5%, nausea 5%, 12:40 50%, white lips 80%, "ill ache" off and on 70%, sliding around indoors 10%, burning tongue 0%, nostril-'cold' 5%. Cold intolerance 50%, getting worse: no cold showering, more hot water bottles all day, more clothes on. Nov 17th 15:00 breaking down 'ill'. 18th directly before getting up energy suddenly down from 20 to 10%. This is the 11th day after the jab.
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening, but forgot it Thursday night and slept well without sinuses, but feeling bad.)
Increasing: Fatigue, ill ache, better in evening till 50’ activity.
nausea: 0% → 12:30 60% (after laughing to John Oliver) till 13:30 after TT till 17:00
sinuses: 0% → 5% (headache) (nostrils)
“skating”: 0%-10%-0%-50%-20-30
white lips: 80% ->80%
eyes: 80% ->70%
specific Ill Ache: 60% at 3:32, 70% at 11:00, 50% at 14:00 after TT… till evening
cold intolerance 50% → 30%
SLEEP (click for details): 8h51, up 3x (54') WITHOUT antihistamine, so it's the jab kicking in ✅ ➔ Feeling 70% well, Ache 1-3 of 7 ❌, getting up: 70-80%/1-3 ❌. Nostrils 15% stuffy 20% of the night.
A3 teeth cold shower p0 Sleep 23:50- Why not 21:00? Cos wanted to get thru all notes, which I managed, so I can start with the next steps tomorrow.
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
1:20 37’ 70%/1/15% p0 st1 sip fw1’ deep 6 nostrils5% nauseous5%? Sinuses0% plugs (headache5%) (sore throat5%)
3:26 8’ 70%/1/15% p0 st1 sip fw1’ deep air A4 plugs nostrils15% nauseous5% Sinuses5% (headache5%) (sore throat5%) back better from HWB on it…!? stools firm100% ill aching50%+
6:20 9’ 70%/3/15% p0 st1 sip fw1’ deep plugs psyllium nostrils5% nauseous5% Sinuses10% (headache5%) (sore throat5-20%) HWB#2
-9:35 B1-4 5‘ overcast sky, stools firm (altho psyllium had gone wrong, was far too dry)
Sum: 9h35+10-(37+8+9=)54’ = 9h45-54 = 8h51, up 3x (54’) WITHOUT antihistamine, so it’s the jab kicking in.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70%/2-3 finding it hard to get into a good back position, squatting and kneeling are great for back, but my knees can’t take it long. Maybe hanging? And music for distraction? ➔ TT 1:2 (rain) ➔ 70%/3 
resting ➔ 70%/3 , resting/eating/supps ➔ 80%/2
ACTIONS ➔ PAINS: except GI , esophagus: Need to take even more care when taking capsules , jaw x5’’ , pee pain: 0xp1-2 lower back unrest: warmth & massager helping.
Touch: Covid: Weather: Indoors: Much better with a new pair of woolen socks without holes… Outdoors: In the evening feverish cold outside, feverish warm in shops, but that’s just cos 1h errands was too long, even if slow. .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th, about 2h per week.
Chinese Acupuncturist - Session #32 on 4th., after 14 days “Energy still pretty stable at 20%, despite jab-nausea…”
Session #33 indefinite. 18th: Wondering if I should go again soon. First wait if/when this flare ends and what happens after taking antihistamine again.
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 1h59
white_check_mark: airing 4x2’, cold shower 0x(10’), alternating shower 1x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 3x3’, breath exercises 5x1’, Y. Nidra 0’, massage gun 7x3’, plantar/calf stretch 20x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching x1’, sun 0x5’, hang 6x1’. hunchback-pillow 8’, wart 1x1. neck 1+ 5x1’, RR: 0
Combine: next?
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 18th (46 supps): Supp costs:~396€/m. CHANGED (18th): Nov 17th/18th: Resuming olive leaf extract and normal reduced glutathione, starting TMG (in same amounts as B3), trying pure/organic psyllium at night now in almond milk: then pectin? Adding aloe vera to this list. 14th: Started Levagen+PEA. Nov 14th: Increased B2 from 1x to 3x400, cos of the deficiency (max 1.5g)! 14th: Increased B3/Niacin/nicotinic acid powder to 0.8, 0.8, 0.6g (evening less). 14th: Need to remember A1 early. 7th: Check fisetin. 4th: +Cu for high dose vit. C again for 8 weeks from Nov 4th. 4th: Energy better since restarting quercetin & feverfew. New idea: Creatine? ATP again, encapsulated, for phosphate?? PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, mum, NAC 1*.5g, NADH, Rib, Se, Sr, Zn.
REGULAR as of Nov 18th (46 supps: ALA .2g, alpha-GPC 1x150mg, aloe 50+ml/d, apigenin 1x50mg, B2 3x400mg, B3/Nia 2x0.8+0.6g, B5/Panto: 1-3x.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 2x.75, P5P 0x27mg, Levagen±PEA 1x0.4g, Ps (Pe?), 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), TMG: as much as B3.
What-when-details: Updated Nov 14th: add B5, TMG
EARLIER!
0 +0.25 GABA?
/18:55 “16:15” preparing pills
/18:55 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
0 5’ empty = praps-worry time.
/19:02 “18:30” myo-inositol (try → every evenings) + teeth
/19:20 “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: ’
? xylite spit Back exercises. Soak seeds.
/21:20 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/20:40 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + forgot: 0 Rupafin.
/3:30 “23:00” A4 300mg GABA + teeth
/6:30 1Psyllium + teeth
0 added 250mg GABA.
/9:40 B1-4 5’ overcast sky “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 0(-2)xNADH.+Rut. Back exercises. Soak seeds.
/9:55 Teeth +stools firm
/10:10- Meal 15’ overcast
/10:30 5’ overcast 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. OlivLeaf#1
/10:30 “after muesli” C5 glutathion
/10:50 xylite spit
/11:45 nux
/12:30 teeth
/12:30 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/15:00… “14:00” 0 Meal ’ in sun
/15:00 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/16:00 aloe
/16:30 “after lunch” D3+ glutathion, 500mg B2#3 cos of severe deficiency.
/16:35 xylite spit
/17:45 “16:15” teeth
0 “16:15” nux
/19:45… “16:15” preparing pills
/18:55 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/19:15 A1 “18:00”
/19:55 myo-inositol
/20:15 Eat + TMG
/21:05 apigenin
/21:05 A2
0 aloe
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 15th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3: 0,8A2,0,8C3,0,6D3. C:2A2+2C3+2D3 8Cr: 2A2+3C1+3D2, Ell: D0+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D0,D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A1.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A1: 2x mag mal, Luteolin. mag threo. myo-inositol (15’ before meal 1x/(2)d) A2: 1xCu (separate from P5!)+0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). (A2:Ω/Pq:meal, A3: apigenin) B1:0Fis.B2: ALA. B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Zn 2Gly C3:PEA+Ru+vitB2, DAO before risky meals? monk’s fruit usually evenings, aloe vera. D3 1x/wk.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today: Bits’n’bobs.
ToDo: RSM Webinar on fibro on Oct 10th, on fatigue on Oct 25th, on lipids Nov 15th - still need to get round to that and the MCAS summit before that.
Lessons in self-care #483 Using my new ‘hub’ to rotate activities I’m very stuck on #1: self-care today…
Reasons to be cheerful #510 Glad I’m making progress with self-organization despite rain and body plunge.
Reasons to be cheerful #511 Better in the evening.
Reasons to be cheerful #512 Snow!
- 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