2021-07-16, Friday
Sleep: 8h10, up 4x (1h53, but “own choice”) +1h08 = 9h18 
Feeling 80% well, pain 2 of 7 (
)
Sleep details: 1h53, was fw (the ref. lists), so my "own choice", I think. But interesting: 8h like yesterday, but OK being out in the morning, as I cd sleep till 8:30, needing to catch up at 16:00 instead of at 10:00
!exact times
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 20:30, ?1000mg GABA & 500mg Glutamine & 1x Passiflora 21:30, exercises?
Then 350mg capsule GABA OR 10mg sublingually every time I wake up (GI!), plus 11:00 FCS#1, 1:00 FCS#2, ?Perenterol, 4:00 6 if nec.
22:30- p1, I think 650mg+500mg GABA before bedtime, but none after that and no specks.
0:01 7’ p0 th drink fw3’
1:29 6’ p2 drink cold washing fw2’
3:16 25’ very tired. Slight heartburn → Gastritol & Gastricumeel, drink, p1. fw 22’
3:52 fw1h15 drink/hungry → ate.
-8:33 Well dunno if that was a good idea… Mightve been a great night apart from the fibro work 
But well: Maybe I slept well the rest of the time because of it…
Sum: 1h30+8h33-(7+6+25+1h15=)1h53= 10h03-1h53=8h10, up 4x (1h53 own choice)
16:37-17:45=+1h08 (deep sleep)
Activities:
(Feeling well in %, pain out of 7) %/0
Live work 2h, talking 30’ 80%/2 during & after ()
Cycling 8+8+8+8=32’ 80%/2 during & after ()
TT: too tired at 16:30 and too much into continuing fw. after.
Treatments:
Acupressure 2h Tues & 2h Thurs: Shoulders still quite good, loins worse…
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 800mg GABA, +500mg L-glutamine: Sleep wdve been pretty ‘normal’/brilliant.
Physio-type self-treatments: 56', fibro-work = ?4h45
AuTr 5’, Timing, palpate 1’, belly 3’, back 7’, workout 7’, cold shower (10’), hunchback-pillow 5’, neck 1+ 3’, twist-stretch 10’, yoga 5’, = 56’…
neck 2 1’, V ‘, loins 1 1’, loins 2 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, gums x30’’, thumbnails x30’’, RR x2’
Fibro-work: Night: 3+2+22+30+48 + ?2h +1h?= ?4h45…
Symptoms
Lying: Good.
Sitting: Not too good until I started moving around on & from my seats.
Talking: Good, despite quite a few single talks & a bit of tension.
GI: Fairly hungry at 4:00 & very loose stool again in the morning, despite having reduced Ω3 and I think upped the bedtime GABA-dose to 1150, 2 capsules I think I remember. So I’d better repeat that at least once to make sure that & taking (more?) psyllium & Perenterol.
Bladder: Still hasn’t got less. In May, I wrote “Bladder pain down from 80% of the time since the fibro full flare (“Oct” 2019), pain 3-6 to 20%, pain 1-3. Almost completely gone at least since evening of May 4th”. So what’s changed since then is that the pain is there again 20% of the time, however usually only a pain of 1-3, no longer 3-6, which is quite a difference. Cf. “development”.
Development / GABA-report : Bladder pain is back to the same frequency as before GABA, 80% but the pain is still down from 3-6 to 1-3. So what’s changed in since May 6th?:
Even better :
4 : less drowsiness upon waking up,
7 : workouts often longer,
& TT often playing better & effortlessly & faster without anything else suffering much since increasing the dose,
less pain pangs, e.g. shoulder & tooth
Still good :
1 stiffness after keeping in one position,
2 stiffness from overdoing it,
5 ache,
6 exhaustibility,
9 pee frequency still down,
Side effects only sometimes 13. dry mouth, nothing else at all ,
except hunger/diarrhea due to higher doses, which I’m working on.
Partly not as good any more /:
3 : similar , but sleep stints down again to 1.5h,
8 : urinal pain amount still down , but pain frequency back up,
Just as bad /
10 : talking thru mask still bad (or worse?)
Lessons in self-care
#32 OK to do some fw, but need to catch up even more on the sleep. Hope no ideas come up tonight.
Reasons to be cheerful
#23 GABA is definitely better than ever, despite returned sleep & bladder problems, & early morning diarrhea
Highlights week 4th to 10th,
My fibromyalgia-references: done more again, decided on a new simple way to cross-reference, started trying out how an alphabetical list’d be…
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