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.
2021-10-25, Monday - short sleep, energy there except sudden feverishness after short housework at 18:00
Triggers & resulting Symptoms
Heating season: new sleep challenges: ticking heating, air humidity & temperature
Humidity: OTOH the windows are fogging/getting wet over night, so mould might develop on walls. OTO my nostrils as usual clot more as well as getting stuffy, making sleep harder. Solution might be the same for both: Airing more frequently with wider open windows and more draught. Temperature: Positive side effect at the moment seems the short sharp cold shock at night replaces a cold shower/wash, free my nose from clotting and stuffiness and I warm up quickly back in bed. If necessary I’m trying to heat a bit after.
Ticking: The heating is at the mo ticking differently to past years, now ticking altho it’s not on in our flat, so must be from the heating of the flats above or below. I could alleviate the irritation by putting ear plugs in more. But as its ticking anyway, I’m trying to play around with the heat of the heating(s) (1 per 3 windows, tonight the middle one is ticking so I’ve put it on a bit which has improved it). That way I can at the same time solve the temperature & humidity problems, since the heat is at the mo allowing the air to contain the humidity which I can then regularly air out again.
SLEEP (click for details): 7h18 up 4x (42'+2h12+3+3=3h) ➔ Feeling 90% well, Ache 1 of 7 ✅. Too long lack of self-discipline (fw) by mistake kept me from getting back to sleep, but no offence taken - yet... I bet that was the theanine, 2x100 at night is too much after all...
No fw!
FCS p1 22:10-
23:30 40’ 90%/1 p0 st1 drink fw38’ 0:20 PF#3 !0.5 GABA#2, theanine#1+2, SRP#1 (better spread the theanine more?) -0:20
00:43 6 24’ 90%/1 p0 st1 drink fw1’ -1:12
1:52 heating etc. keeping me awake too much, but feeling good! 90%/1 p0 st1 drink fw30’ 2:20: PF#4 SRP#2 fw1h40 -4:04
6:13 3’ 90%/1 p0 st1 drink fw1’ after a long time dozing, I spose I did sleep, now waking up to heating ticking, opened windows wide, jacks cackling, background traffic on the motorway already… Try to get back now…! Yep, worked.
8:04 3’ 90%/1 p0 st1 drink fw1’ SRP#3.
-9:28
Sum: 22:10-23:30=1h20, 1:12-1:52=40’, 4:04-9:28=5h24-(3+3=)6’=5h18, 7h18 up 4x (42’+2h12+3+3=3h)
ACTIVITIES ➔ ACHE: Doc (blood, acupressure prescription), resting, TT ➔ 90%/1, only 30' of housework ➔ 70%/1 - feverish, praps tired.
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: The bloating & wind from Sunday 17:00-2:00 on may've been due to the 3x0.3g ribose, but more likely or also by 200g mushrooms (white button/champignons). Yesterday's bladder problems were very likely exacerbated by the cold & wind, that's always been the problem on holidays and trips, but had got better since April due to the GABA. ❌ Bladder still there in the evening ❌, everything else still OK, despite no acupressure and too little additional & pro-active self-treatment (laziness due to pains being OK and enough other problems...) ✅
➔
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 (click for details): Drat, doubling theanine in the night stopped me from sleeping, I'd forgotten that effect, but also hadn't thought 200mg'd be enough for that. So that settles that 100mg is quite a bit, and I can maybe increase the morning dose to 2x100mg, but maybe the overdose the other days wasn't due to underdosing theanine then after all.... 4x1 PF, 2x1 SRP, 0.5g NAC, 0 NADH, 0 ALC, 1.7g (3) GABA (TT very slightly seizurish), 0.6g (1) glutamine, 3 theanine (2 at night instead of in the morning), 1x1+0x1 Mg, 0g (0) ribose: still some pee pain thru till the evening and most of the night, but forgot to take GABA & glutamine in the afternoon again, so try to increase
/19:32 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/21:35 PF#2 !0.5g GABA#1, 0.6g glutamine
/0:20 PF#3 !0.5 GABA#2, theanine#1+2, SRP#1 (better spread the theanine more?)
/02:20 PF#4 SRP#2
Try without to see how dry my mouth gets, isn’t yet at 6:15!, stil isn’t too bad at 8:05, but SRP#3: /09:35 zinc,
xmumijo#1(x2) (better earlier?)
/10:00 0.7g GABA, theanine#3, gly#1, 0.5g NAC.
forgot… ?15:00 Remember GABA & glutamine (or theanine)
Unnec others
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 (click for reference details) 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? UP NEXT: I'm now actually thinking about LDN, at least having a look for negative testimonies.
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 (click for details): 60' ✅
Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’,
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:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Lessons in self-care #102 Rested a lot, but also research-searched.
Reasons to be cheerful #106 Funny what’s coming out with the LDN-search… - fanatics…
- 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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