2021-10-17, Sunday - great sleep, only 3 breaks. NADH seems to take the brunt off of daytime problems.
Triggers & resulting Symptoms
SLEEP: 8h23, up !!3x (44') (+22' doze = 8h45) ➔ Feeling 90% well, Ache 1 of 7 ✅ - only 3 breaks, despite only PF (last at 5:00! What was different? Different brand of theanine, 2x100mg 🧐 (before I was never sure cos I was encapsulating pulverized tablets, but I don't think it was much less.)
No fw!
FCS p1 ?23:10-
02:10 10’ 90%/1 p0 st1 drink fw6’ 1st 100 theanine, 1st SRP, 3rd PF, GABA.
5:00 3’ 90%/1 p0 st1 drink fw1’ 2nd 100 theanine, 2nd SRP, 4th passiflora, 2nd mumijo, 1 rosewort,
6:21 31’ 6 90%/1 p0 st1 drink fw1’
-8:17 5’ 90%/1 p0 st1 drink fw1’ +22’ doze
Sum: 50+8h17-(10+3+31=)44’= 9h07-44’ = 8h23, up 3x (44’) (+22’ doze = 8h45)
ACTIVITIES ➔ ACHE: Lots of activity: music production and ordering supps since 9, ➔ 90%/2 took NADH at 12:30... better again. ➔ 90%/1. Table tennis ➔ 90%/3, rest & NADH at 14:55 ➔ 90%/1, 1h15 walk ➔ 90%/2 (daytime pills now always with me in a 4-pill-box), NADH ➔ 90%/1, evening service ➔ 90%/2: NAC & SRP.
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: 22:55 - Just been standing doing fibro-work for an hour or so, now I can't take my trousers and socks of standing up, cos my left thigh is cramping at the loins. Also my right calf. Both muscles at the top of the thighs are stiff. Also the muscles in my lower back, to the right of my lordosis. 🧐 To lie on my back longer I can use a thick blanket under my buttocks to take the pressure off my SIJ ✅. Better after 5-10' (during cold showering). Again rib muscles cramping at 12:00 after standing straight to record my singing, strained too much, so taking a break. 🧐 Right elbow hurt after table tennis, but usually they both hurt, or alternately. ❌ 🧐. Right knee after walk. ❌.
➔
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
Supps TAKEN TODAY: Great sleep: First PF -3h, 2nd -1h before sleep; different theanine: ("250mg green tea-extract", 100mg of it theanine) - is this less? 🧐, took it later at 2 and 5, + SRP also. Maybe I shdve repeated GABA at 5 instead of adding mumijo and rosewort. 🧐 No Ribose; no GI. 🧐
/19:55 mumijo. P5P. 1st 1x289 passiflora = PF, selene, 1x rosewort/Mg carbonate/B1 at meal.
/22:00 600mg GABA 500mg glutamine 2nd passiflora
/02:10 600mg GABA, !100mg theanine 3rd passiflora. 1st serrapeptase = SRP (+2h/)
/05:00 --0mg GABA 100mg theanine. 4th passiflora. 2nd SRP, 2nd mumijo 2nd rosewort.
/8:22 zinc, 3rd SRP
/10:00? 600 GABA
/11:15 !100mg theanine, 1 Mg glycinate. NAC.
/12:30 1st NADH.
/15:00 2nd NADH.
/16:20 NAC, malate, glycinate, SRP .
/19:40 NAC, SRP
Daytime: NAC , 3x1 malate , 3x1 glycinate , ? SRP (2h after meals) . tea tree oil
Leave out Ribose to watch if there is no GI .
Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): Ribose just in emergencies. Prefer NAC and !NADH? Glutamine? Daytime: Mg malate & glycinate (< 6, GI), 2-3x mumijo, NAC, P5P, Ribose (GI!?!) ✅🧐, ↗2-3x rose root, ↗?x SRP 🧐, to START/CHANGE: ALC ✅/❌/🧐. Not 1mcg melatonin. ❌ Watching GI 🧐 (ribose?) & feverishness 🧐.
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?
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - not nice feeling.
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 (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness.
// 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))
SELF-PHYSIO: 2h02 ✅✅ (esp. hunchpack-pillow at night; twist-stretch & marionette-hang during service)
Timing, AuTr 10’, hunchback-pillow 20’, cold shower (10’), back 3’, neck 1+ 6’, neck 2 3’, twist-stretch 40’, loins 3’, yoga 10’, gums 2x30’’, marionette-hang 15’,
V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Managed at last to put the supps together better: Wrote the name on every lid/side/base, also for the daytime ones what I’m taking it for. Still to be developed.
Lessons in self-care #95 Memo: Blanket tucked under each buttock takes pressure of my SIJ!
Reasons to be cheerful #97 Quite good day altogether. Managed to socialize after the service.
Reasons to be cheerful #98 Quite a relief to have managed to organize the supps better at last!
- 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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