My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
2021-10-26, Tuesday: 
stuffy nose at night, probably from humid bedroom, i.e. getting more control of environmental triggers now in the winter. 
NADH stopped the Ache in the middle of table tennis and for the rest of the day inside of 5’.
Triggers & resulting Symptoms
Stuffy nose, a regular waker at night: cold (dry!) air is best! So playing around with room (& flat) humidity & temperature now
I never know what my congested sinuses comes from. An ENT wanted to laser it. Revisiting this (due to someone asking about how to dry clothes best…) I’ve seen people say you need a humidifier, cos it’s too dry. So last year I tried using radiator humidifiers, with no success. This study by Zhao et al. 2011 with 40 people says the opposite: cold air was best, and dry cold air is better. Summaries here, here and here, e.g. desert is better than jungle as “„In the low humidity of the desert … there is more evaporative cooling inside of the nose, such that the temperature of the nasal passages is lower.“ The result is a sensation of a greater airflow.” This fits to my experience that it helps to be up in the cold. But it throws up the question how I can get the humidity down. It’s always been 65-70% in the last few months, even in the summer and is still that now it’s colder. Appropriate sites say: Air by causing the biggest draught possible (windows, door on one side and on the other side of the flat open). That has helped by max. 5% a few times, but I just did it opening all 3 windows wide (means taking 12 things down from the window sill) and that increased the humidity from 68 to 70%, temperature down from 18 to 16°. wikihow reminds me to check humidity online, I was gonna do it with my hygrometer, after I’d seen on second looking that the ground was a bit wet. Just checked: it’s been 93-95% tonight, is going down to 90% now, the min. will be 72% at 15:00! How’m I sposed to dehumidify then by airing?! Next trick is to put the heating on full power till its up to 20°, which (knowing our heating) will be difficult - all our rooms are too cold. That’s another subject we’d brought up with our landlord the other day and afterwards confirming to ourselves that some of our rooms can’t get up to 20°C (68°F) even with the heating on full power, and none higher than that. That’d mean increasing the central house temperature. For the room if my wife is unlucky we’d have to remove some or all of the 10 fairly small plants. Another trick to at least open the windows wide regularly might be putting them on some wooden boards to take them down quicker.
I use a precision hygrometer and a precision thermometer, with which I’ve calibrated 2 other thermometers.
Temperature and humidity measurement in our rooms and thoughts (click for details, work in progress):
20°C = 68°F. All rooms are sposed to be <60%, except bathroom <70%.
My Bedroom/living room (big, never sun, drapes in front of the heating probably don’t help heating, but I’ve now put them aside): full heating: 20°, 70% falling to 11:10 69%, 11:15 67%, same at 11:45, so opened “all” windows 12:00-15 (whoops: to bathroom, so influencing that, hall and partly kitchen), 12:35 19° 64%! Wait till 20°. 13:40: Still 19.5° 64% → airing. 15:00 19.5°.
My room (small, never sun): 20.5°, staying that. not aired yet, plant & water! 14:00 20.5 65%. → 19:30 20/66 air NEXT?
Bathroom (tiny, never sun): 20.5°, 74%. 13:40 21° ->airing. NEXT (gadg starting 14:00: 21: 15:00 19°!!)
Guinea pig/“lounge” (small, worst heating, sun): 20°, 70%. 14:00 21° 20°/65% (how/when air?)
Kitchen (medium, sun): 11:15 “20°”. 12:35 sun: 20.5° → heating off. 15:00 20.5 65%, like in my room (sun’s left)
Entrance room (foyer? hall?) (small, no heating, kitchen door open): 11:15 “20°” → 11:45: 19°., 12:00 17.5°C. 12:35 19° (feels cold) 13:35 19.5° (kitchen closed).
(Not considering her bedroom yet, not my business…)
SLEEP (click for details): 9h48, up 6x (25') ➔ Feeling 90% well, Ache 1 of 7 ✅
FCS p1 22:45-
00:21 3’ 90%/1 p2 st1 drink fw1’
01:26 8’ 90%/1 p2 st1 drink fw4’
02:54 4’ 90%/1 p2 st1 drink fw2’ PF#4 SRP#2
04:31 4’ 90%/1 !p0-1 st2 drink fw1’ mumijo
05:53 3’ 90%/1 !p0 st1 drink12 fw1’
07:54 3’ 90%/1 !p0 st1 drink fw1’ pretty dry mouth before taking Zn & SRP
-8:58 90%/1 !p0 st1
Sum: 1h15+8h58-(3+8+4+4+3+3=)25= 10h13-25’ = 9h48, up 6x (25’)
ACTIVITIES ➔ ACHE: walking around in the flat to measure °/% ➔ 90%/1, TT hard, fast, long & not seizurish ➔ 90%/1, fw, shops/walk ➔ 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: measured ✅, except: tender SIJ while lying (3'). Bladder OK today ✅. Cycling extremely fast with no 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): Completed yesterday's supp-entry. Tried ALC & doubling theanine, without NAC in the morning additionally to mg gly, to wake up quicker, as I was still pretty drowsy, worked pretty well I'm thinking. NADH for the Ache in the 7th table tennis game allowed to play another 3 games (really maximum), probably 1.5h, then go for a walk and in shops, stand doing fw etc.... ✅✅✅ Remembered 0.2g GABA at 17:55. Cycling extremely fast and dead easy TT with no seizurishness shows GABA is now perfectly optimized. ✅✅✅
/21:25 PF#1 P5P, Se, 2 rhodiola (P5P → earlier with Mg with meal, praps with GABA)
/22:45 PF#2 !0.6g GABA#1, 0.6g glutamine
/00:20 PF#3 !0.5 GABA#2, theanine#1, SRP#1 (better spread the theanine more?)
/02:55 PF#4 SRP#2
/04:30 mumijo#1#2
/07:55 SRP#3: zinc,
/09:00 0.6g GABA#3, thea#2+3, gly#1, !ALC
/17:00 NADH cos of Ache at TT, which then left.
/17:55 0.2g GABA#4
0.5g NAC.
?15:00 Remember GABA#4 & glu#2 (or thea#3)
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, 1+2 theanine ✅, WATCH (10): 0.4g GABA & 0.3g glutamine for pee pain, 2 theanine OK? Mumijo (praps helping at night?) 2-3h from other meds (e.g. 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, they're too exuberant, sounds like scam.
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): 64' ✅
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, neck 2 2’, loins 2’, yoga 4’, twist-stretch 2’, marionette-hang 5’
gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES: Bloods Monday, first results tomorrow, maybe talk to doc.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today: Humidity & temperature triggers indoors, see above and eventually praps Better sleep - 30 wakers & stoppers - #7 by JayCS or a new thread.
Lessons in self-care #102
Reasons to be cheerful #106 Indoor climate as a new trigger hunting track… 
- 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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