2021-10-13, Wednesday - commuting stress 
Triggers & resulting Symptoms
SLEEP: 11h, up 5x (24') ➔ Feeling 80% well, Ache 2 of 7 ✅. Really long sleep, but I didn't feel good with the 2x1mcg melatonin, altho I cd dream and sleep deeply. Feeling bad makes me go back in bed quickly. Watching that 🧐.
No fw!
FCS p1 21:30-
23:45 9’ 90%/1 p1 st1 drink fw1’ theanine GABA #2, passiflora #2, !2 SRP melatonin #2.
01:45 3’ 90%/1 p1 st1 drink fw1’ druggy. pass#3.
03:45 3’ 90%/1 p0-1 st2 drink fw1’ pass#4
5:30 3’ 90%/1 p0 st3 drink fw2’ hungry zinc & serrapeptase
6:30 1’ lavender (not getting up)
7:07 6’ 90%/1 p0 st3 drink fw2’ GABA theanine glycinate.
I don’t feel good in nights with melatonin, even after these 7:00 supps.
-8:52
Sum: 2h30+8h52-(9+3+3+3+6=)24’= 11h22-24’ = 11h, up 5x (24’)
ACTIVITIES ➔ ACHE: Melatonin-sick at night, but then getting under way ➔ 90%/1 ✅, train not coming & lack of information stressed; took 2h to get to work instead of 45' ➔ 70%/2 ✅ resting, supps etc. ➔ 85%/1-2
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: ✅, but after midday a bit of GI: bloaty ❌
➔
Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , 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: 35' ✅
hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’,
Timing, AuTr 10’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’
THERAPIES: Good talk with my wife about relationship/psycho-issues. ✅. Found info a visiting card with photo outside the Chinese acupuncturist's practice.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): glutamine, Mg malate & glycinate, 2-3x mumijo (not helping GI ❌, so only daytime), ↗5x NAC ✅, P5P, ↗6x Ribose (GI?) ✅, ↗2-3x rose root, ↗?x SRP 🧐, to START/CHANGE (2-3): NADH, ALC (ordered) ✅/❌/🧐. 2x1mcg Melatonin deepens sleep, but makes me feel achey-shakey-unwell. Keep overall Mg down (GI). Dry mouth after 5:00 (after zinc & serrapeptase, but neither are sposed to cause it), despite drinking more, so I'll start putting in dry mouth gel automatically directly after, and watch if I don't get it if I don't take them.
SLEEP:
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks
GABA 2x600mg: deeper, 10 areas in daytime
theanine 1x300 relaxed, not too long
glutamine 1x500mg: GABA antagonist. But maybe more day than night?
melatonin 1mcg at 22, 1mcg at 2.
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
INFLAMMATION:
5:30 serrapeptase 2x10.000IU (more?)
zinc
tea tree oil on gums
rose root 20:00 2-3x200mg: serotonin & bp.
mumijo (shihalit) 20:00: anti-infl., pain & GI: 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
2h after meals SAMe 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
WAKE/FOG:
8:00 GABA & theanine
Mg glycinate 2x400
NAC
Mg malate 0-1 for the time being , cos I’m running short. (2x500)
ACHE:
Serrapeptase up to 8x or more?
ENERGY/FATIGUE:
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, (<500mg per serving?) No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
➲ // NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy & post exertional malaise.
➲ // Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS:
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough)
EVERYTHING:
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID:
Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
Supps TAKEN TODAY: 2x0.1 melatonin with 4x passiflora was too much again, didn't feel well, drowsy in the morning, so don't feel like increasing melatonin to 3x0.1. NAC & Ribose cos of commuting stress: 2 NAC, 2 Ribose, later 1 Ribose, 2 SRP. Better then, so TT easy, but bloaty: Ribose?
/19:40 P5P, 1 Mumijo, 1x289 passiflora, selene, 1x rosewort/Mg carbonate/B1 at meal.
/21:00 600mg GABA & 500mg !glutamine, <0.1 melatonin, 1x rosewort.
/23:45 !300mg theanine & !600mg GABA & 2nd 1x289 passiflora, !2 serrapeptase (2h after meal!) 2nd <0.1 melatonin! (Mouth.) No mumijo.
/1:45 “3rd” passiflora
/3:45 4th passiflora
/5:30 zinc, 2 serrapeptase
/7:05 600 GABA+500mg theanine, 1 Mg glycinate.
/9:10 NAC, Ribose, glycinate, malate, mumijo
/12:30? NAC, glycinate, malate.
/13:40 Ribose
/16:30 2 SRP, 1 Ribose. Bit GI.
/17:05 mumijo cos of GI.
/18:20 mumijo. P5P. Gastritol for GI. (bloaty)
SRP later…
Daytime: 
NAC , 6x Ribose , 3x1 malate , 3x1 glycinate , ?x SRP (2h after meals) ).
ORDER MORE NAC! tea tree oil
Development:
Lessons in self-care #92 Got to keep everything down today after that stress.
Reasons to be cheerful #94 In hindsight, the train story today was so wacky, it was/is a good tale to tell and get worked up about to let off steam 
…
- 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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