2021-07-12, Monday
Sleep: 10h09, up 
11x (1h19) 
Feeling 90% well, pain 1 of 7 
Sleep details: reduced dozing to the last 3h by combating as planned
!exact times
2xMg & 2xPassiflora & psyllium & Ω3 at meal 20:15, GABA 650 & Glutamine 500 21:20, exercises?
21:20- Slight pressure on esophagus OK. Sleep fast.
22:56 3’ p1 (different) drink6 (= 6 sips) fw1’, no GI, pains etc., sleepy enough, +Gastritol.
23:16 9’ taking too long to get back to sleep: +300 GABA + 2 specks, + FCS
0:33 3’ p0 th drink fw1’ 1x passiflora + 1 speck glutamine.
1:03 4’ fw1’ neuro-tingling from LBU to right foot. Ω3, Gastritol & drink. (p0)
1:47 7’ FCS#2 p0 teeth
2:10 3’ Perenterol. Gut pressure is making curling backwards painful, since bedtime. Heartburn since 1:00. Still pretty awake, so +150 GABA + 1 speck.
3:11 39’ Nothing bad, but not improving. 6.
5:08 3’ p1 drink fw1’
6:09 4’ p1 doze
6:57 3’ p1 doze
(7:59 1’) doze
-8:48 hunger pain, p1
Sum: 2h40+8h48-(3+9+3+4+7+3+39+3+4+3+1=)79’= 11h28-1h19=10h09, up 11x (1h19)
Activities: 70%/3 
(Feeling well in %, pain out of 7) /
My lost credit card had been found & handed in to a shop… No unusual transferrals. 
Live work 2h. Energy is there, like for cycling, but I’m unsteady on my feet. No clear head, but not much for me to actively do, just have to be there. Also kept a big distance and took my mask off in between, except when talking (also from a distance). Still the combination of strange sleep and mask isn’t easy. 70%/3
Cycling (expected) 8+8+8+8+5+5=42’ 70%/3
TT 4:2 easy (0:2 → 4:2) 70%/3
Better after resting while improving my treatment list.
Treatments:
Acupressure 2h30 Tues & 2h Thurs:
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 
1100mg GABA & 2 specks, +500mg L-glutamine: Well getting up 11x isn’t really successful, altho I feel better after 10h of sleep.
Ω3, psyllium, Gastritol, Gastricumeel, perenterol (S. boulardii): Loose stool due to?
As I thought: Whilst linseed oil is good for blood fats, blood clotting, antiinflammation, constipation, IBS, skin, hair, nails, cancer, ageing, prostata (& PMS), its side effects are loose stools, diarrhea, allergic reactions, bleeding. ‘Poisonous’ to heat. Dose: Up to 6 tablespoons daily, best with meals is safe according to researchers. Others: 1-2 tablespoons, max. 100g, . Well I didn’t exceed that, I think, but why shdnt I overreact once again… I can eat hardly anything with linseeds in it.
Before reducing the amount I cd try to just take it to meals, but that won’t then help me at night, which is what I tried…
Physio-type self-treatments: 45', fibro-work 3h?
Timing, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 6’, workout 5’, = 45’…
AuTr ‘, neck 1+ ‘, neck 2 1’, V ‘, twist-stretch ‘, yoga ‘, loins 1 1’, loins 2 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, gums x30’’, thumbnails x30’’, RR x2’
Fibro-work: Night: 5’, 15h “3h?” finished re-ordering the treatment list = 3h05?
Symptoms
Lying: New flexibility is OK.
Sitting: Not too good.
Talking: Mask problem again, despite only having it on for 20’+25’+20’ and only talking for 5-10’. Maybe combination of sleep & mask.
GI: 9:00 liquid stool, very probably from the linseed oil: only with meals.
Bladder: p0 when no need to go.
Lessons in self-care
#28 No foolin, I am managing to blame things on the fibro.
Reasons to be cheerful
#21 All my 6=7 losses were found, with not too much effort to get them back, esp. today. 
#22 Blame it on the fibro (#27) made me think of The Jacksons’ hit, my wife thought it was by Big Fun!
Abbreviations & explanations
Entries start with night meds & sleep, before activities & 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.
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…),
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, but I’m still sort of on meds, candesartan 16mg, instead of 8mg plus lercanidipine, cos I saw that c. has less side effects.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins