2021-10-04, Monday (v4: 18:55) - Repercussions of Friday night are still challenging - wait, no: this is melatonin killing me, like in March, even 10% of that dose isn’t right for me.
Triggers & resulting Symptoms
SLEEP: 9h46, up 6x (29') (-1h dozing?: 8h45) ➔ Feeling 90% well, Ache 1 of 7 ✅. Still not enough/right.
FCS p3 21:55-
23:25 6’ 90%/1 p0 st1 drink fw2’ !1x425 passiflora & !500mg theanine & !600mg GABA & !500mg L-glutamine & 0,3mg melatonin
0:59 6’ 90%/1 p1-2 st1 drink fw1’ heartburn → soy drink, 1x425 passiflora & arnica cream
2:21 4’ 90%/1 p1-2 st2 (falling around) drink fw2’ heartburn → soy drink
4:07 3’ 90%/1 p0-1 st2 drink fw1’ still pretty drugged from melatonin. Arm muscles around elbows hurting from hedge trimming Saturday.
5:12 3’ 90%/1 p0 (no urge) st1 drink fw1’ like above, + hungry. SAMe 1 zinc,serrapeptase. hot flash → clothes off
6:40 7’ 90%/1 p0 st1 drink fw1’ nose clot → lavender gel 
(even lying on the same side, but then opens slower) dozing all the rest??
-8:10 !600 GABA + !500mg theanine, !2x400 malate.
!2x400 malate.
Sum: 2h05+8h10-(6+6+4+3+3+7=)29’=10h15-29’=9h46, up 6x (29’) (-1h dozing?: 8h45)
ACTIVITIES ➔ ACHE: ➔ 80%/1 ("feverish", "heavy eyes" and a bit "heavy brain", maybe the melatonin, energy is sort of there, but I can't trust it, nor my thinking, both is changing all the time from one minute to the next), work/mask-talking/commuting ➔ 80%/1, a little housework/eating/resting ➔ 80%/1, TT relaxed, but lost, collecting bike after repair ➔ 70%/3-4 (tired, feverish, left arm hurting, exhausted), serrapeptase
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 ✅, sitting ✅, arms up ✅, muscles under elbows on both sides still hurting (prolly sore from yardwork on Sat.) , esp. left pain 3 of 7 where I tried to trigger point ❌, neck stiffness 90° ✅, stiffness after poses ✅🧐, fast cycling, despite exhaustion ✅, bladder 3xp1-2 ✅, GI: loose first ✅🧐, talking ✅, mask-talking ✅ (seems generally better, despite always wearing a good mask)
➔
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: 68' ✅, fibro-work (fw) 38
Timing, AuTr 10’, hunchback-pillow 10’, cold shower 1x(10’), palpate 1’, belly 3’, back 7’, V 1’, neck 1+ 1’, loins 3’, marionette-hang 6’, twist-stretch 15’, yoga 1’,
neck 2 10’, gums 2x30’’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’
fw: Night: 8 + 15 + 10’ + 5*
THERAPIES: My idea for the next psychotherapy session is to 'paint a picture' of my wife in words as regards our relationship.
e.g. me having to spell things out, often heart 
on two legs, but anger cap 
(playing cards, being hangry and quite often), counselling sorts etc. tried (6?), what always happened when we/she were/was there, past, de-steri/marrying, difficulty accepting loving or kind words…
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Supps to KEEP UP: amounts, spacing everything out/reducing: Selene, rosewort etc., SLEEP: stop tryptophan, 4x passiflora, GABA & theanine ✅, Inflammation: 5:30 serrapeptase 🧐, SAMe 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & malate 🧐, PAIN: Serrapeptase 🧐, ENERGY: Ribose 🧐, PAINS: arnica cream 🧐, clotted nostril: lavender gel etc. ✅🧐
For heartburn: Almonds first.
Supps TAKEN TODAY: Melatonin still drugging & fevering me all day: stop! 🧐❌
/20:00 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/20:30 "400"mg tryptophan (whoops, I’d wanted to stop it… oh well… )
/21:30 600mg GABA & 500mg !glutamine
/21:45 arnica & tea tree
/23:25 !1x425 passiflora & !500mg theanine & !600mg GABA & !500mg L-glutamine & 0,3mg melatonin
/1:00 1x425 passiflora & arnica cream
/4:05 & arnica cream
/5:15 SAMe 1 zinc,serrapeptase (empty tummy!),
/6:40 nose clot → lavender gel (even lying on the same side, but then opens slower)
/8:10 !600 GABA + !500mg theanine, !2x400 malate.
/10:15 400mg ribose before work helped
/16:30 400mg ribose before TT didn’t help.
/18:15 serrapeptase didn’t help.
/19:30 2nd !2x400 malate.
Arnica on elbow muscles not helping.
Tea tree oil on elbow helping.
?NAC.
Supps UP NEXT: Mumijo: anti-inflammatory & IBS: ordered. +WAKE/FOG/FATIGUE: 1) NAC for mitochondria, oxygen (may be good after mask?), praps reduces glutamine. 2) ALC (I have LC: orally or injected?) 3) order NADH/+ 4) try mg glycinate at daytime first. then 5) order glycine? +SLEEP: NAC might too, see links. Stop tryptophan! ❌: heartburn less? Stop melatonin!: hardly helping, tough sfx ❌. +STIFFNESS/Bladder: Not decreasing GABA/glutamine, just leaving it as it is. 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)"]
NAC sleep -2400mg, better or worse
(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!
NAC = N-Acetylcysteine
https://www.healthrising.org/blog/2021/09/09/mitochondrial-enhancers-chronic-fatigue-fibromyalgia-nac-n-acetyl-cysteine/ Antioxidant, normalize glutathione, 500-3600mg, sfx diarrhea, nausea, dry mouth, might help pain, fatigue, anti-inflammatory, antioxidant,
https://www.elizabethpavka.com/nutrition-articles/nutrient-articles/NAcetylCysteineforDepression,Fibromyalgie,IBS,Cancer%20Prevention,DetoxificationandMore.pdf anti-oxidant and detoxification, IBS & FMS
The future: intranasal?
https://www.healthrising.org/blog/2020/05/25/intranasal-drugs-chronic-fatigue-syndrome-fibromyalgia/
GI-Sfx! blood thinner (good)! Fibromyalgia - N-Acetyl Cysteine (NAC) Benefits and Side Effects | Health Rising's Chronic Fatigue Syndrome (ME/CFS) and Fibromyalgia Forums
Cysteamine and Cystamine? Therapeutic Applications of Cysteamine and Cystamine in Neurodegenerative and Neuropsychiatric Diseases - PubMed
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.
Mumijo (origin unclear) for chronic pain (as well as IBS): Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015)
Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
Bentonite or medicinal clay never stopped my gastric acidity in my twens.
C MEDS repeat?: levodopa, blood fat meds, blood pressure
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 #83 Unclear if a meeting at work is taking place or not, so I didn’t go. 
Lessons in self-care #84 I’m generally toning down & improving prioritizing - hope more. 
Reasons to be cheerful #87 Been on here 365 days in a row - who’d’ve thought?
- Highlights week 20th to 26th.
- Whoops: don’t feel up to doing new highlights this week at the mo, altho it’s important.
- 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
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