2022-11-19, Saturday - Energy 10% / Sleep 90% / Feeling 70%-ish (nausea same, shakiness better, energy down.)
Successes:
Managed to play table tennis a bit and quite a bit of short energy stuff.
Got neck better sort of doing the neck exercises below.
My sore neck is from hitting my head on my pull-up bar (which keeps coming down as I can’t tighten it enough).
My sore throat will be from some form of “cold”, but not sure which, so more HWB.
With the several bottles of one supp, I’m already storing these in a certain order. Now I’m going to number them backwards, i.e. if I buy 4, then I’ll number the one I’m using next with #4, the one in the next ‘nearest’ box #3, the one under my bed #2, and one in the cellar #1. That way if I’m down to 1, I know I only have one left. I want to simplify that, but it’s a help to know how much I’ve still got, as with 46 supps, I have probably around 200 bottles/tubs at the moment. (All now with short notes on the lid what when etc.)
Coming home from overdoing it (1h for shop plus cycle repair): Maybe sensible to order the rotation so that physical and mental activities are separate??
I’m still not doing enough back exercises, so I think I’ll have to work with “public trophies” again. Today I do NOT 
get a 
for doing my morning back exercises at 22:00 instead of 9:00!
Either I didn’t need the hub today or it’s not working like it should. I think the first. If I rotate anyway, or can’t, why would I need the hub…?
Learnt: 
Huperzine A and Alpha-GPC both increase acetylcholine, which seems more for mental energy, so I won’t be ordering them again, as they don’t seem to make a difference.
New Habits: 
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.
Calves: massager , heat , stretches , squat , arnica - maybe less cos they and feet are now better, but I still think it’s too early to stop as yet.
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 (30%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (90%), insomnia 3 (10%), fog 2 (30%), headache 0 (0%), 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 0%, nausea 0%, white lips 80%, "ill ache" off and on 40%, sliding around indoors 30%, burning tongue 0%, nostril-'cold'. Nov 17th 15:00 breaking down 'ill'. 18th directly before getting up energy suddenly down from 20 to 10%. 10th/11th day after the jab. Better Saturday evening at about 17:00, but cos of moving very slowly and not much.
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: Little energy for hours on end, drained.
nausea: 0% ->10% off and on
sinuses: 0% → (headache) (nostrils)
“skating”: 0%-20% off and on
white lips: 0% ->60%->40%
eyes: 0% ->80%->40%
specific Ill Ache: 20% ->10%
cold intolerance 20%
SLEEP (click for details): 8h11, up 6x (38'), deep 7h ✅ ➔ Feeling 80-70% well, Ache 2 of 7 ✅/🧐, getting up: 80%/2 ✅. Nostrils 5% stuffy 80% of the night.
A3? teeth? cold shower! p0? Sleep 23:55- Why not 21:00?
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
0:55 5’ 80%/2/15% p0 st1 sip fw1’ deep nostrils5% nauseous5% Sinuses0% (headache0%) (sore throat5%) cream 3’
1:30 5’ 80%/2/15% p0 st1 sip fw1’ deep A4 nostrils5% nauseous5% Sinuses0% (headache0%) (sore throat5%) (stools firm%)
2:25 5’ 80%/2/15% p0 st1 sip fw1’ deep nostrils5% nauseous5% HWB#2 Sinuses5% (headache0%) (sore throat5%)
3:45 13’ 70%/2/15% p1 st1 sip fw1’ deep psyllium nostrils5% nauseous5% Sinuses5% (headache0%) sore throat70%.
5:15 5’ 70%/2/15% p1 st1 sip fw1’ deep nostrils5% nauseous5-20% Sinuses5% (headache0%) sore throat70%.
8:10 5’ 70%/2/15% p1 st1 sip fw1’ deep nostrils5% nauseous5-60% Sinuses5% (headache0%) sore throat80%.
-8:44 8:45 B1-4 0‘ in sun, stools firm.
Sum: 8h44+5-(5+5+5+13+5+5=)38’ = 8h49-38 = 8h11, up 6x (38’), deep 7h
ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting and short cycle & shop etc. OK ➔ 80%/2 , but then an online meeting (“How Are You?” project) ➔ 60%/3 , esp. (surprising my eyebrow playing up, which I think is an old trigeminal problem) but later, after eating, it was possible for TT 2:0 on a raw iced outside table ➔ 80%/2 , and after that I could also do quite a few things very slowly ➔ 80%/2 .
ACTIONS ➔ PAINS: except GI , esophagus , jaw x5’’ , pee pain: 0xp1-2 lower back unrest . Hmm, yeah, all OK today, I think!
Touch: Covid: Weather: Indoors Outdoors . Also seemed OK, despite the icy cold, minus temperatures.
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th, about 2h per week. Keep doing a bit on that.
Chinese Acupuncturist - Session #32 on 4th., after 14 days “Energy still pretty stable at 20%, despite jab-nausea…”
Session #33 indefinite.
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 96' (RR: 0...)
white_check_mark: airing 5x2’, cold shower 0x(10’), alternating shower 1x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 5x2’, HWB 3x3’, breath exercises 5x1’, Y. Nidra 0’, massage gun 3x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 2x1’, twist-stretch 5x1’, yoga/stretching 5x1’, sun 0x5’, hang 3x1’. hunchback-pillow 10’, wart x1. neck 1+ 8x1’, RR:
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:~426€/m. CHANGED (19th): 19th: Found some more I'd forgotten to take x30 for the monthly cost. Nov 19th: Changing from annoying small compartments to tubs for each time of the day will make me more flexible and stop things from jumping out easily. Nov 19th: Vit.C not with copper I found a note, so Cu in the evenings and vit. C the meals before till I get tat sorted. 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, aloe 50+ml/d, alpha-GPC 1x150mg, 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, added aloe 18th
EARLIER!
0 +0.25 GABA?
0 5’ empty = praps-worry time.
/19:45… “16:15” preparing pills
/18:55 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/19:15 A1 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
/19:55 myo-inositol “18:30” myo-inositol (try → every evenings) + teeth
/20:15 Eat + TMG
0 aloe
/21:05 “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, not together with vit. C = 0.
Meal 20: ’ +xylit. Back exercises. Soak seeds. aloe. TMG
/21:05 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/23:40 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 1 Rupafin.
“23:00” A4 300mg GABA + teeth
1 Psyllium.
0 added 250mg GABA.
/8:45 B1-4 ’ 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.
? Teeth
/9:40-10:20 Meal ’ in sun. aloe. TMG.
/10:20 5’ in sun (thru window) C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 3x.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
/10:40 “after muesli” C5 glutathion
/10:50 xylit
/11:40 teeth
/13:10 nux
/13:47 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/15:15 “14:00” 0 Meal ’ in sun +aloe
/16:00 “14:15” D2/3 ’ in sun 3x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2. B2#3. inkl. TMG
/16:15 “after lunch” D3+ glutathion.
?+xylit,
/17:20 “16:15” teeth
/19:30 “16:15” nux
18:50-19:10…21:00- 16:15" preparing pills Not sure I put C & Carn in, but there’s o many pills already, and I haven’t finished yet… May not be up to date??
/18:55 A1 “18:00”
/18:50… D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/19:30 myo-inositol
/20:00-21:00 Eat + aloe + PQQ+Ω3
/21:00 A2
/21:15 apigenin
/22:50 A3
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:
I realized I have pulled a muscle in my neck, by hitting a low doorway pull-up bar. That’s reminded me of looking it up on youtube. The first video is Athlean-X whose exercise helped me most with plantar fasciitis, but there this “towel method” is more if the muscle is just stiff, can’t turn and not pulled, whilst I can turn, do turn stretches, but it hurts. So better now are Pollak (one stretch) and Rowe has 3 stretches:
- a. Hand behind head, push down; b. push down to the side, targetting the difficult spot.
- hand behind back on the hurting side, pulling head to other side with that hand (like Pollak). 3x5x15’'. Other side too a bit, to balance.
- Double tennis ball:
a. Warm up stretches without first: down (fingers on chin), up, 5x5’',
b. Turn head opposite to pain side, then massage (me with massager) - balance. - Towel: a. Stretching with towel around/behind neck, like Athlean-X, moving towel from top to bottom of neck.
b. One hand fixed on chest, other hand used to twist-stretch the neck to the side and up and front.
c. One hand down back one hand up front, pressure on the spot and stretch away. 3-5x15’'.
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 #484 Could’ve done the back exercises during the online meeting, which was too strenuous for me to participate with video & audio anyway. But I’d’ve had to participate even less and not interact so much in the chat, which was good to do.
Reasons to be cheerful #513 Our magpie Jaköble is staying on our balcony for ages now it’s snowed, seems it’s we’re really his home. Hope “he” makes it thru the winter…
- 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