2021-10-07, Thursday - melatonin-challenge pt. V. (<0.1mg): better! 
Root canal treatment cdve been worse… 
Triggers & resulting Symptoms
SLEEP: 9h40, up 3x (23') (praps 1h dozing? = 8h40?) ➔ Feeling 90% well, Ache 1 of 7 ✅, only 3 breaks, stints: 3h+2h+3h(+2h), no heartburn, everything earlier, not too tired.
/21:20 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:45 600mg GABA & 500mg !glutamine, !2 serrapeptase, (earlier:) 2nd !1x425 passiflora ( )
/22:10 melatonin 0.1mg (I asked my wife about the size, too)
FCS, p0: Not feeling particularly tired, again showing that 2x425 passiflora is not working as well as my normal sort. Before sleep I’ve now for sleep taken:
850mg passiflora, 600mg GABA, 200mg serrapeptase (which seemed to help for 3h yesterday night) and 0.1mg melatonin (which seemed to have been too late at 3:00, so hoping I’ll be able to sleep it off by taking it 5h earlier.)
22:20-
1:20 4’ 90%/1 p1 st1 drink fw1’ !300mg theanine & !600mg GABA & !3rd 1x425 passiflora (earlier!) NO HEARTBURN!..
/1:25 tea tree oil
/3:30 6’ 90%/1 p0 st1 0drink fw1’ no heartburn despite tea tree oil. Druggy-tired, but not too much.
(Get powder or capsules)
Staying up a few minutes was a bit risky, but woke up in between shortly after without having nec. to get up (hungry). Unusual dream in which someone in my family had kidnapped someone and I was believing this was true and wondering how to tell the police.
/6:27 13’ 90%/1 p0 st1 drink fw2’ Wake-up supps. Sleep/dozing, but praps cos the break was too long to get all the supps together.
-8:23
Sum: 1h40+8h23-(4+6+13=)23’ = 10h03-23’ = 9h40, up 3x (23’) (praps 1h dozing? = 8h40?)
ACTIVITIES ➔ ACHE: work/cycling/mask-talking ➔ ?90%/1, all good (not perfect at first), dentist: root canal treatment... *sigh* ➔ 70%/2, then 2 NAC, 2 serra, work & music➔ 80%/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 (but slight pain there for a time 🧐) ✅, sitting ✅, arms up ✅, neck stiffness 90° ✅, stiffness after poses ✅, walking ?✅, fast cycling ✅, bladder 2xp1-2 ✅, GI ✅, talking ✅, 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: 43' ✅, fibro-work (fw) 50'
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 3’, neck 2 2’, twist-stretch 2’,
loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’
fw: Night: 10? + placing supps: 15’ 10’ supps: 15’*
THERAPIES: Well, there'll probably be quite something to get seen too tomorrow...
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Supps to KEEP UP: SLEEP: 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 to KEEP UP: SLEEP: 1.2g passiflora, GABA & theanine, 0.1mg melatonin? (but earlier; or only every 2 days or so??), 2x serrapeptase before sleep(?) ✅, Inflammation: 5:30 serrapeptase (more?) 🧐, SAMe (more!) 🧐 & zinc (🧐); tea tree oil ✅ WAKE/FOG: 8:00 GABA ✅, theanine ✅ & Mg malate 🧐, praps Mg glycinate, ACHE: Serrapeptase 🧐, ENERGY: Ribose 🧐, clotted nostril: tea tree oil ✅🧐
For heartburn: Almonds first.
Supps TAKEN TODAY:
/21:20 1x425 passiflora, selene, rosewort/magnesium carbonate/B1 at meal,
/21:45 600mg GABA & 500mg !glutamine, !2 serrapeptase, (earlier:) 2nd !1x425 passiflora ( )
/22:10 melatonin 0.1mg (I asked my wife about the size, too)
/01:20 !300mg theanine & !600mg GABA & !3rd 1x425 passiflora (earlier!) NO HEARTBURN!..
/1:25 tea tree oil
/6:30 2 SAMe, zinc, 2 serrapeptase. !600 GABA+500mg theanine, 2 Mg malate, 2 glycinate.
8:35 2 NAC & Ribose 2.5g
Forgot to take something after work before dentist.
/18:00 2 Serrapeptase, 2 NAC.
2 Serrapeptase, 2 malate, 2 glycinate
night: tea tree under nostrils, lavender behind ear, tea tree oil on gums.
day: 2nd 2x malate, Ribose, serrapeptase, arnica on elbow, Tea tree oil on gums. ?NAC.
Supps UP NEXT: +WAKE/FOG/FATIGUE: 1) Increase SAMe to 800mg. 2) Increase Ribose to 6x2,5 ... if sfx stay down. 3) NAC for mitochondria, oxygen (may be good after mask-talking?) (praps reduces glutamine?) 🧐. 4) ALC (I have LC: orally or injected?) 4) try mg glycinate at daytime first. then 5) order glycine? 6) order NADH/+ +SLEEP: Try 2x serrapeptase again before sleep. Melatonin earlier (at least as long I'm not using the passiflora-capsules). Less glutamine at night? More at day? Stop NAC during night. 🧐 Mumijo: anti-inflammatory & IBS: ordered. +STIFFNESS/Bladder: ? 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 -2400mg, sleep apparently worse, so daytime
See my links here: NAC = N-acetylcysteine
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?](No sugar allowed - #7 by Lynne and lots more); 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 meds.
D) RELAX: Yoga Nidra on youtube.
E) MERIDIANS: real Chinese-trained acupuncture?
F) DOC: Fibro-doc 200km from here?
G) REPEAT?: 10% CBD oil, 5-HTP, ashwagandha.
Development:
Time management: Have to remind myself what I’m doing.
Actually aside from 3-4h/wk cleaning out my home office room, I’ve also been doing >5h/wk of music production every week for quite a time, I’m managing to wash my hair more often, I am keeping the flat rudimentarily clean, I’ve been round the grand/children’s quite a few hours per week, and a few things with my wife, I’m managing to rate the Apotheken I’ve been ordering from, keeping up table tennis and acupressure is more like 4h/wk than 4 at the mo.
Ah, I’ve remembered I’ve watched youtube videos for about an hour 1-2x/wk.
What I’m not managing is keeping my inboxes all too clear, but clear enough to not miss anything important.
Lessons in self-care #87 Doubly careful now after the dentist’s…
Reasons to be cheerful #89 Autogenic training helped me a lot in the dentist’s chair.
- 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
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