2021-10-22, Friday - good, despite short sleep
Triggers & resulting Symptoms
SLEEP: 6h01, up 3x (36') but awake... what now? ➔ Feeling 90% well, Ache 1 of 7 ✅
No fw! Hmm… did a lot before
FCS 1xp2, 1xp0 01:26- GABA#2, theanine#1, PF#3, SRP#1
1:57 6 fw8’ 28’ 90%/1 p0 st1 drink fw1’ !600 GABA#2, theanine#1, PF#3, SRP#1
4:54 5’ 90%/1 p2 st2 drink4 fw2’ PF#4 SRP#2
7:35 3’ 90%/1 p0 st1 drink4 fw1’ 2x mumijo
-8:02
Sum: 8h02-1h25-(28+5+3=)36’=6h01, up 3x (36’) but awake… what now?
ACTIVITIES ➔ ACHE: loads of fw etc. ➔ 90%/1, but also going out to a fast 1h walk in pouring rain ➔ 90%/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: ✅, except 1xp2 in the evening, 1xp2 in the daytime, but a high frequency suddenly on the walk (having drunken a pint 1-2h before), leading to pain having to keep it in in the car on the way back, ouch!
➔
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: Accidentally wide awake with less sleep after (due to??) mumijo, so wakers later. GABA: 300/?600/300, I tried adding 200 at 18 (instead of 300 at 15 as planned...), no seizures, no pee pain, not really pee frequency
/20:35 P5P. PF#1, Se, rosewort/Mg carbonate/B1 at meal. (Increase rose root! P5P with Mg with meal, praps with GABA)
/22:35 !300 GABA#1, glutamine, PF#2
/01:25 !?600 GABA#2, theanine#1, PF#3, SRP#1
/05:00 PF#4 SRP#2
/7:35 mumijo#1+2 (better earlier)
/11:35 zinc, 300 GABA, theanine, glycinate (better earlier…)
/15:00 NADH for PEM after the pee urge on the way back.
/18:00 200mg GABA & 100mg theanine, glycinate & malate altho unnec.
Daytime: NAC , 3x1 malate , 3x1 glycinate , ? SRP (2h after meals) . tea tree oil/calendula/myrrh, NADH alerter: ALC?
Ribose: GI? .
Supps to KEEP UP (4): passiflora, GABA (plus rose root/rhodiola & B6/P5P), glutamine, theanine, ✅, but try taking GABA down to 400/400/400, and adding 200 GABA with either 100 glutamine (or 100 theanine) at midday, to try to get the bladder pain down in the evenings, also watching sleep. WATCH (10): Mumijo 2-3h from other meds (around 11:00), and that and SRP 30' before or 2-3h after meals, both for inflammation (tooth!!), same for NADH if poss. 🧐. Daytime: Mg malate & glycinate (< 6: GI), NAC, P5P: with GABA?! so evenings? 50mg?, with Mg?, with meals? NADH. ALC 🧐, ↗2-3x rose root (), Sfx?: Ribose ↘<1g seems good, using a 100mg spoon "to go" 🧐. Glutamine more?
SLEEP:
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness
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 - but not nice feeling, praps.
INFLAMMATION:
5:30 serrapeptase 2x10.000IU (more?)
zinc
tea tree oil on gums
rose root 20:00 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA)
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: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAMe 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne
WAKE/FOG:
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
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. best 30’ before meals, says sourcenaturals…
// 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: 36' (✅)
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’,
neck 1+ 9’, 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’, jolt-jump 1’
THERAPIES: Book...
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Lessons in self-care #99 Watch out not to overdo it… And move more!
Reasons to be cheerful #103 Enough energy despite short sleep.
- 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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