2021-08-08, Sunday - supps in better balance day & night, & workout ache gone 
Triggers & resulting Symptoms
SLEEP: 9h03 + up 5x (47') + 0 doze ↔️ Feeling ?90% well, Ache ?1 of 7 ✅ - excellent balance of solely deep sleep, sleep amount, short enough breaks, awake, no GI, bladder good.
Tried 4 sips of klip dagga tea at 21:00 (cannabis-like wild plant), which made me feel pretty awake rather than calmed, but an FCS did the trick.
1+2x2 Mg & 2x Passiflora late, together with 600mg GABA & 400mg Glutamine & Passiflora 22:45.
FCS#1 23:10-
0:36 11’ p1, bowel movement unexpected, but good, fw6’ +200mg capsule GABA
2:25 20’ the same. fw 18’
5:00 7’ p1 drink fw5’
6:17 5’ p0 drink fw3’ dreams with mates, train to Moscow that has to take under 30’ to get to work, mate in a sort of life guard station making power cuts, off on a boat as a night watch for the ocean… realizing I’m going to deep sleep, so back to my wife… just before waking… 
FEELING GREAT, PERFECT COMBINATION? Deep sleep, tired, but not zombified, and not stiff!
7:34 4’ p0 (despite large amount) drink - no GI problems despite no Gastritol (empty) drink.
-9:00 fw10’ Gradually aching a bit, so lying down once more (or FCS next).
Sum: 0h50+9h-(10+20+7+5+4=)47’=9h50-47’=9h03 + up 5x (47’) + 0 doze.
ACTIVITIES➔ACHE: Doing 'nothing' - as far as I can do that ;-), i.e. mainly resting/fw ➔ ?90%/1 ✅
Cycling 5+5… =’
ACTIONS➔PAINS: Lying in bed I've now pretty much developed 6 positions: ONE I start each stint off with a cushion under my hunchback, shoulders and head back. TWO recovery position to one side, THREE plus upper leg backwards, sometimes arched like in six. FOUR+FIVE: other side. SIX: Stretching/arching legs/back/head backwards to various degrees, but at a large angle only <5', otherwise it hurts my knees, good for lower back unrest tho. Often have to get hair out of face and scratch my face and lower back and front too, and cold showering to get to sleep quicker has become normal. Sitting good on other high chairs. Slouching and floor sitting spreads the pressure. Bladder 0-1 ✅
Lying, standing, sitting, Talking: GI: Bladder:
Treatments
SELF-PHYSIO: 75' ✅, fibro-work ', RR at 9:30 down from 146/90 (amove) to 132/83 50
Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), RR 6x2’+ 10x2’+4x2’.
palpate 1’, belly 3’, back 7’, workout 7’, twist-stretch 2’, gums 2x30’’, thumbnails 10x30’’, neck 1+ ‘, neck 2 1’, V ‘, yoga ‘, loins 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, HWB 3’
Fibro-work: Night: 37’. = h
RR: Higher when pee urge, bit lower, but higher pulse thru deep breathing, lower after drinking & eating, taking double rosewort/rosalea now.
11:30 around 140/88 (need to pee, drink & eat!) 15:10 134/75 71 is all OK.
THERAPIES: My acupressurist's idea it's high chairs was very helpful. ✅
Acupressure 2h Tues & 2h Fri:
SUPPS: Great sleep with GABA & theanine,↘, glutamine ↗ ✅, GI ✅, but 2 light focal seizures Saturday evening might indicate more GABA? Or just part of the recovery from the serotonin syndrome?
(?
) 2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora, 600+200mg GABA, 300mg L-glutamine, 200mg theanine:
Development
Lessons in self-care #53 Rested a lot and cut socializing short, my poor wife…
Reasons to be cheerful #49 Funny/strange how I was seemingly (to myself) faking it/exaggerating yesterday, to seemingly pace so well. (Remember how! :-))
Reasons to be cheerful #50 Night in great balance without GI, despite long socializing.
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & 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.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
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
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