2021-09-29, Wednesday - OK-ish
Hey JayCS is in the “news” today 
Hi especially to any occasional or maybe regular new readers for stopping by! 
Triggers & resulting Symptoms
SLEEP: 10h37-34'=10h, up 4x (34') (minus ?1h dozing/AuTr = 9h) ➔ Feeling 80% well, Ache 1 of 7 ✅, sleeping a lot & effectively this week, but still tired: Recovering, or is it a supp?
FCS p2 21:45-
0:16 12’ 2nd 1x289 passiflora & & !600mg GABA & !500mg L-glutamine fw2’ solid stool (physio had felt that…) 90%/1 p2 st1 drink fw2’
1:48 3’ 90%/1 !p2 st1 drink fw2’ 3rd x289 heartburn → almond milk, hot flush → clothes off, sting.
4:29 3’ 90%/1 !p2 st1 drink fw1’ 4th 1x289 heartburn
5:44 16’ 6 90%/1 !p1 st1 drink fw1’ dozing/AuTr
-8:22
Sum: 2h15+8h22-(12+3+3+16=)34’=10h37-34’=10h, up 4x (34’) (minus ?1h dozing/AuTr = ?9h)
ACTIVITIES➔ACHE: Stool at 8:?? & 15:30 ➔ 70%/2 (serrapeptase!? 🧐), supps/resting/music/fw ➔ 80%/1, to/at work ➔ 90%/1 (but slightly tired & funny in my head, but may be the mask-talking), grandchild 2h, plus cycling 2x20'➔ 85%/1, shop 20' ➔ 85%/1
Ache = also Exhaustion/Tired 
➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔
ACTIONS➔ PAINS: Lying ✅, standing ✅, loins: left easier at first, but cramps after 10'': test that more! ✅🧐, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, walking ?✅🧐, cycling quite fast ✅, bladder 7xp1-2: More GABA made it worse. ✅🧐, GI: only a little amino acid-heartburn, soy drink OK; reduce or space out more? ✅, talking ✅, (quiet & a bit of loud) mask-talking ✅
➔
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.
Treatments
SELF-PHYSIO: 67', more marionette-hang, less hunchback-pillow ✅, sitting & walking with shoulders back & marionette-hang feels a bit like twist-stretching and boosts self-confidence ✅, but isn't easy 🧐. fibro-work (fw) 1h45
Timing, AuTr 15’, hunchback-pillow 5’, cold shower 1x(10’), palpate 1’, belly 3’, back 6’, neck 1+ 6’, neck 2 2’, yoga 2’, marionette-hang 15’, loins 2’,
twist-stretch 10’, gums 2x30’’, thumbnails 10x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’
fw: Night: 10’ + 1h+5’+5’ +30’ Ben’s Friends news/*
THERAPIES: After psychotherapy yesterday: Slowly reducing some of my forum work may end up in writing some more sort of bigger stuff. Also spoke about some relationship stuff. After cryotherapy/acupressure yesterday: cycling not particularly fast, TT first slow 2 games, then better, then dead easy; loins sore/stiffer in the evening. Better today, but not jumping around.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Supps to KEEP UP amounts, roughly, but NEW: spacing everything out/reducing: Evenings: selene, rosewort/Mg carbonate/B1, SLEEP: 4x passiflora (spaced out), tryptophan (spaced), theanine (spaced) ✅ WAKE/FOG: +8h theanine + GABA ✅ & PAIN (ACHE; stiffness?): mg malate(?) serrapeptase? glutamine? ✅: 8:00 SAMe & zinc (on empty stomach, 30' before)
For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?).
Supps TAKEN TODAY: Lots NEW: Spread passiflora, 4x1 ✅; reduced tryptophan, 1x 21:15 ✅; reduced theanine, 1x 21:15 ✅. This amount of self-made capsules with white powders is still confusing me. I can distinguish some easily, but it depends on my concentration, patience, light etc., !15:40 GABA + Glutamine, Serrapeptase at 8:20? & 15:30, strong knackering stool urge praps afterwards (SAM-e?); also slightly nauseous: definitely SAM-e!
new! /20:00 selene, rosewort/magnesium carbonate/B1 at meal,
new! /21:15 1st 1x289 passiflora + 600mg GABA + "400"mg tryptophan + 300 theanine
new! /0:15 2nd 1x289mg passiflora + 600mg GABA + 400mg L-glutamine
new! (wasn’t nec: 2nd "400"mg tryptophan)
new! /1:50 1x289 passiflora
new! /4:30 1x289 passiflora
new! /8:25 SAMe & zinc & 8:40 serrapeptase (all empty tummy, so best earlier!),
/9:05 !600 GABA + !400mg theanine, !3x400 malate.
?15:20 serrapeptase: Stool directly after, this morning, too? Can’t imagine…
/15:40 GABA + Glutamine
Supps UP NEXT: +STIFFNESS/Bladder: ADD some GABA with glutamine at midday for stiffness, but watch for GABA overdose! (glutamine overdose July 25th: stiffness same?) 🧐 ACHE: Got some serrapeptase back, but still need to order some new. +WAKE/FOG/FATIGUE: 1)&2) Ordered Ribose & NADH/+ Sat 25th, shd be coming today, 29th ('2 days'). 3) ginkgo? 4) ALC (I have LC: orally or injected?) 6) glycine. +SLEEP: More tryptophan? Less theanine? If melatonin (short half life) praps similarly spaced out in self-made capsules. Try NAC? (med). A) Schüssler B) SUPPS C) MEDS Info:
A Homeopathy: Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
B SUPPS: Amino acids, Enzymes, Minerals, Vitamins
Amino acids: +B6 (as P5P), +Zn, +lithium orotate, more glutamine?, SAMe, glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithium orotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?
1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low (<50mg) carb paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]
Glutamine/dopamine for stiffness/gait?!?: Low Dopamine in Fibromyalgia and CFS
SAMe: 400-800mg in the mornings, as stimulating, not much research.
SAMe - #2 by Anne (Sheila, links: Sahelian & webmd, now plus gapa)"]
NADH/NAD+ B3-coenzyme for energy & post exertional malaise.
Acetyl L-Carnitine (ALC)?: Drink as liquid… Or ask sleep lab psychiatrist to inject it? ALC’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain she sez. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
D-Ribose: muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence.
Zinc again (bloods are in the middle)? Watch out for the sfx!
Magnesium - glycinate yes or no? malate? “60mg” carbonate in the roseroot?
Increase rose root from 1x200mg to 2 or 3 for serotonin etc. as well as blood pressure (normal now)?
Vitamin B12 injections again?
Vitamin B6 as P5P?
Vitamin C ultra-high dose 7,5g, to be put in 250ml NaCl solution & injected - if I can ever find someone to inject it.
C MEDS repeat?: NAC, levodopa, blood fat meds, blood pressure
NAC sleep -2400mg, better or worse (med)
(N-acetylcysteine) as I wrote here (better liposomal) as glutamate antagonist and to help sleep is mentioned on the last link (CFS/ME, with fibromites there too) suggest 1800 or 2400 mg, whilst more causes - again - diarrhea. The last person on that page also says “I elevated my glutamate / GABA levels with excess taurine” and very importantly “Once elevated Glutamate seems to be slow to rebalance” - got to watch that!
levodopa: repeat 50mg (100mg seemed to increase LBU),
Ezetimibe+atorvastatin if blood fats don’t stay down - smaller dose if at all?
Candesartan if blood pressure doesn’t stay down.
D) RELAX: A bit more Yoga Nidra on youtube.
E) MERIDIANS: real Chinese-trained acupuncture? Pardon Our Interruption
F) DOC Fibro-doc 200km from here?
G) REPEAT? Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.
Development:
Lessons in self-care #78 Trying not to care that ‘shoulders back’ ‘looks good’, but feels like lying .
- Highlights week 20th to 26th.
- My “How to symptom track & trigger hunt”
- Next up: Finishing off the treatment list & spreading that.
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
➔ ⇄ ⇨➜ ➞ 
➲ ↔:⇰↔ →:arrow_upper_right:
↯ ↛ ↺ ↮ ⇝ ⇾ ⟹ ⭆ ⤮: