2021-07-24, Saturday
Sleep: 8h51-59'= 7h52, plus up 8x (59'), minus 0 doze ↔️ Feeling 90% well, pain 1 of 7 ✅ - strange, my sleep seemed restorative...🧐
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 20:15, 1200mg GABA & 600mg Glutamine & 1x Passiflora 22:15, exercises?
Oh dear, lack of social control, too much fw, ate too late & too much dairy, bad timing, then my Marigold essence bottle smashed into the sink, took a bit to get all the splinters 
! 22:55- but at least FCS before sleep, let’s see…
0:08 4’ p1
0:35 3’ p1
1:31 3’ p1
2:10 3’ p1
3:23 4’ p1 GABA + glutamine + drink + Gastritol teeth
5:01 3’ p0 drink
6:30 3’ p1 th drink
6:41-7:27 awake again. Strange. Despite going to bed 1h later. What do I do. 6/ xEat. Dozed.
-7:46. Praps going to bed earlier?
Sum: 1h05+7h46-(4+3+3+3+4+3+3+(19+27)=)59’= 8h51-59’=7h52, plus up 8x (59’), minus 0 doze = 7h52
Activities: Sorted papers, housework, cycling, walk 2h40 :↔️:90%/1 ✅
Sorted papers 60’ housework 40’, Cycling 30’ with walk 30’: all no big problem =’
Acupressure: neither loins, neck, nor shoulders esp. good Fri/Sat (✅)
Acupressure 2h Tues & 2h Thurs
Supps: ↗ 1800 GABA + ↗ 1200 glutamine ✅, no! GI problems, not seizurish ✅
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 1800mg GABA, +1200mg L-glutamine:
Physio-type self-treatments: 1h10 ✅, fibro-work 5-6h
AuTr 5’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, gums 2x30’’, thumbnails 2x30’’, yoga 16’, loins 2’, twist-stretch 2’, workout 4’, = 72’…
Timing, neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’
Fibro-work: Night: 5, Morning: 2h+… = ?6h05…
Symptoms: Good, esp. GI, bladder 0-1, bloated pain from too much dairy too suddenly? ✅
Lying good, standing OK, sitting OK, Talking: GI: good! But bloated belly on a walk and increasing after, I don’t think from xylite chewing gum, I think more from suddenly eating dairy joghurts again, altho I’ve been pretty vegan for the last weeks to months. But Bladder: 0-1 Therapy:
New pain in right calf yesterday recurred a minute today… If nec: arnica.
Docs/Diagnoses: Development:
Reasons to be cheerful #31 On my way to the best combination, less and restorative sleep?
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