The triangle ► in front of lines indicates a clickable subtitle: a) sleep, b) supps today & c) self-physio contain details, the rest are for reference.
These posts show how I symptom & trigger hunt daily, for preventing & alleviating, so can be generalized.
2021-10-24, Sunday - Bladder was the biggest problem on the 5mi walk, not just pain and frequency, but also exertion, much more - due to the 4(-6) energy supps - than from the walk itself today…
Realization: It probably wasn’t (just?) too much GABA, it was theanine accordingly underdosed to product-type change after Oct 17th… which means SAM-e may be OK & can be revisited.
Triggers & resulting Symptoms
SLEEP: 6h07, up 1x (16') and 4h13, up 1x (3'), separated by 1h04 break = 10h20, up 3x (1h23) ➔ Feeling 90% well, Ache 1 of 7 ✅
FCS p1 23:10-
2:20 16’ 90%/1 p0 st1 drink fw1!: deep!
5:42 64’ 90%/1 p0 st1 drink fw40’: rhodiola…, 6 -6:46, before: deep! PF#4 SRP#2, dry → gel
7:33 3’ 90%/1 p0 st1 drink fw1’ (due to heating noises) Zn, SRP, mumijo#1 dry → gel
-9:55
Sum: 50+5h42-16 and 4h13-3 = 6h23-16’=6h07, up 1x (16’) and 4h13, up 1x (3’), separated by 1h04 break = 10h20, up 3x (1h23)
ACTIVITIES ➔ ACHE: resting/fw ➔ 90%/1, 5-6mi walk in 2.5h with bladder (6xp3) using all 6 ache/fatigue/energy supps (NAC, NADH, 2xMg, SRP & Ribose) once an hour and lots of - very necessary - clothing alternatives (to stay warm enough outside the sun and despite wind on dykes of a sea: 2nd hoodie, 3 bandanas, mittens, rains legs) and 5 min rest with legs up every 40 mins.... 🧐 very necessary ➔ 80%/3, resting after nec. but ➔ 90%/1 (without additional supps)
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: ✅✅, right knee while walking OK cos of twist-stretching it regularly, bit of wind
➔
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: 4x1 PF, 6x1 SRP, 4x1 NAC, 3 NADH, 0 ALC, 1.2g (3) GABA, 0.6g (1) glutamine, 2 theanine, 4x1+3x1 Mg, 0.9g (3) ribose: good fx, 0 sfx, good sleep breaks & pee frequency at night, but big problems on the walk with pee pain, frequency & exertion. Forgot to take GABA & glutamine in the afternoon, and/?so pee problems remained in the evening.
/21:20 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/22:45 PF#2 !0.5g GABA#1, 0.6g glutamine
/02:20 PF#3 !0.4 GABA#2, theanine#1, SRP#1
/05:45 PF#4 SRP#2
/07:30 zinc, SRP#3 (x03:25:), mumijo#1(x2) (better earlier?)
/10:00 0.3g GABA, theanine#2, gly#1, 0.5g NAC.
///15:10, 15:55, 17:00, so 3x all 6 on the walk (ribose 3x0.3mg)
Daytime: NAC, malate/glycinate, SRP (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)
Supps to KEEP UP (4): 1.2g PF, 1.5g GABA (& rhodiola & P5P), 0.6g+ glutamine, 3 theanine ✅, but continuing GABA 1.5g (4), incl. 0.3g glutamine for pee pain. WATCH (10): Mumijo (praps helping at night?) 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 mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. Evenings. P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2-3x rose root (). RE-CHECK: The seeming SAM-e sfx (on Oct 9th/10th) may have come from 1.8g GABA, or praps changing the theanine to 0.1g capsules: less?
SLEEP: !GABA with glutamine and !theanine, !Passiflora, ?P5P, ?SRP, not Mg gly
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. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): 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 SAM-e 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #2 by Anne. Or was this GABA?
WAKE/FOG: GABA/theanine, 2xMg, NAC
8:00 GABA & theanine
Mg glycinate & malate <6x!
NAC
ACHE: !NADH, ?SRP
!NADH
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC
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: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Didn’t work
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Bentonite?: 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: 51' ✅
Timing, AuTr 3’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 5’, neck 2 2’, 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:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
The reason for probably overdosing GABA Oct 18th-20th seemed to be seeing a sleep formula which I wanted to repeat. Looking at SAM-e again I saw that most of its seeming sfx Oct 3rd-10th were actually serotonin overdose symptoms (bladder, seizures) and I still have the very dry mouth after 5:00 (still doubt it’s zinc or SRP or any supp). However on a hunch I’ve checked that I changed my theanine product from what I thought was net 100mg capsules, self-encapsulated (gross 300-400), to really 100mg capsules on the 17th. Theanine is aside from glutamine an antagonist I’ve been needing to balance out the GABA (serotonin vs. dopamine, since many of my symptoms are apparently related to this). What follows from that is that I could try taking GABA up to 1.5g but also increasing theanine a bit, e.g. doubling it. As I’d been a bit seizurish in every table tennis game in the last weeks, I’m thinking that I shdnt go back up to 1.8g.
But SAM-e now seems to deserve a revisit, as I’m assuming it wasn’t actually anything new (melatonin or SAM-e) I was taking at the time, but praps the increased GABA-dose.
Research-search today: Cotton? clothing / weighted blankets (tactile & mechanical allodynia)
and yesterday: amitriptyline etc. for IBS,
this week: Boswellia / Frankincense, Weather, CholestOff for blood fats
Additions: Rhodiola, Mg-types, GABA, P5P-B6, interim additions & TOC for reference lists, Dosing/Overdosing/Microdosing, SAM-e/SAMe,
this month: NAC, last month: Enzymes serrapeptase & NADH/+
Lessons in self-care #101 I watched out for myself on the walk, always on the lookout for the next trees (difficult on dykes)
Reasons to be cheerful #105 I managed the whole walk at quite a speed without getting the others bored.
- 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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