2021-07-17, Saturday
Sleep: 8h45, up 6x (1h34) 
Feeling 90% well, pain 1 of 7 
Sleep details: Difficult till 1:35, then 2h+3h deep restorative stints and a 1h doze
!exact times
2x2 Mg & 2x Passiflora & Gastritol & psyllium & not Ω3 & perenterol at meal 20:15, 700mg GABA & !600mg Glutamine & 1x Passiflora 21:00, exercises?
Then 350mg capsule GABA OR 10mg sublingually every time I wake up (GI!), plus 23:00 FCS#1, 1:00 FCS#2, ?Perenterol, 4:00 6 if nec.
21:35-
22:12 20’ still headache → RR p3 350mg GABA, 1x passiflora.
22:49 8’ Cold shower
0:21 45’ still headache. 6. Bit better. Just read led and that rang the bell that I & others wrongly write lead instead (cf. July 14th…). Gastricumeel & speck of GABA.
1:34 4’ Pretty wide awake, still headache. Can’t remember when it started, but pretty sure way before I took the first meds and pretty sure I drank enough today. Maybe didn’t eat enough & too late at midday (15:30), but thought I’d made up for it eating enough at 20:00. Shd I still stay up a bit or try AuTr, hadn’t yet. OK, try AuTr first. fw 4’
3:40 7’ Hardly managed AuTr again. Shdve tried more before. Tired. Thoughts. One: If sleep gets better after 1:00, shd I take the GABA re. the whole load of passiflora earlier? Head still bad when up. & mouth dry. So drink, not gel. fw 4’ p3 th
6:50! 10’ p0 stool normal th fw5’
-7:54 dozed
Sum: 2h25+7h54-(20+8+45+4+7+10=)1h34= 9h79-1h34=8h45, up 6x (1h34)
p0 teeth th drink fw1’ wart
p1 th drink fw1’ wart FCS?
p1 th drink fw1’ wart
p1 th drink fw1’ wart
Activities:
(Feeling well in %, pain out of 7) %/0
Cycling (expected) 5+5+5=15’, TT 6:1, easy, shop 25’, broke wood 20’ 90%/1
Treatments:
Acupressure 2h Tues & 2h Thurs: My arms seem “stronger” for exercises etc., more flexible.
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 1100mg GABA, +600mg L-glutamine: All good today.
Physio-type self-treatments: ', fibro-work ' Jackknife exercise really good after doing loins 1 strongly
AuTr 10’, Timing, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 8’, workout 10’, = 52’…
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: = h…
Put Schüßler Nr 4 homeopathic cream (I’d bought by mistake instead of the tablets) on my hurting elbow tendons, as I’ve now read it can be used for tennis elbow. It stopped immediately…
Symptoms
Lying, GI: good
sitting, talking: Not much, standing (which is good to be able to so long), alone most of the day.
Bladder: 0-2
RR: avg. 22:27 117/69 62 no explanation for headache…
Lessons in self-care
#33…
Reasons to be cheerful
#24…
Highlights week 4th to 10th,
My fibromyalgia-references: ‘Completed’, re-arranged, corrected the symptom list. Now I’m on the alphabetical.
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