My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
2021-10-27, Wednesday - 
massive energy 
: I hope supps, but cd be the warmer weather or being off work; 
blood fats bad/good 
: more supps for them, partly FM anyway, e.g. ALC & ginkgo; wind : macadamia or ginkgo?; foot hurt a lot: socks creased! 
Triggers & resulting Symptoms
Temperature/Humidity?..
Only a bit today, concentrating on humidity, have to evaluate yesterday’s measurements, but it seems hard to influence and just needs more regular heating and airing to keep the humidity down to 65% at least, if 60% isn’t possible. That way it won’t be too hot for my wife too, she prefers 19°. She argues about the waste: ecology and economy, but it’s versus mould and other health issues. I actually think I’m just going to start airing a little more than I have been doing, because even expert airing isn’t getting the humidity down much at all.
SLEEP (click for details): 6h, up 2x (10') ➔ Feeling 90% well, Ache 1 of 7 ✅. Not sure why I was so awake then, but the supps'll balance that out. Managed the day well, right up until 22:00
No fw!
FCS p0 0:20-
2:57 5’ 90%/1 p0 (& stool) st1 drink fw1’ wind PF#3 GABA#2, the#1, SRP#1
5:08 5’ 90%/1 p0 st1 drink fw1’ PF#4 mumijo#1#2 but hard getting to sleep properly: body, awake…
-6:30 25’ 90%/1 p0 st1 fw15’…
Sum: 6h
Edit yesterday: v1, sleep
ACTIVITIES ➔ ACHE: doc's quick, TT didn't need NADH, cardiologist, grandchild, NADH before, just to make sure...extremely fast cycling all the time ➔ 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: ✅, difficulty lying comfy at 6:30, wasn't just that I was awake, come to think of it... Everything else was brilliant the last few days, standing much longer, just sore muscles from not being used to it ✅, cycling extremely fast ✅✅, bladder improving at last, even better than before as I remembered GABA at 15:00 ✅✅, stiffness could still be better tho 🧐(✅). Having foot pain I've often had all afternoon, I thought to look at the socks (3 pairs today by mistake, but didn't notice, cos it's getting warmer and the outside pair was wool) - a BIG CREASE under the arch! Silly silly me! GI: wind from the ginkgo or madacamia nuts?
➔
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): Pretty awake at 5 suggests either I need to take double PF at 3 already or shdve left out mumijo? Or just OK that I'm awake as I've been sleeping a lot & feeeling well. NADH before grandchild, just in case, may've helped. No ache, despite sleeping (very deeply) only 6h... 0.3g GABA & glutamine brought the bladder pain down, as I've been hoping for weeks, but first I'd overdosed GABA, then had to get it balanced again and then I kept forgetting... Did I get a lot of wind from the ginkgo on Oct 27th? Or was it too many macadamia nuts, praps not chewing the fibre properly?
/20:55 PF#1 P5P, Se, 2 rhodiola
/23:55 PF#2 !0.6g GABA#1, 0.6g glutamine
/03:00 PF#3 !0.5 GABA#2, theanine#1, SRP#1
/05:10 PF#4 mumijo#1#2 - didn’t work enough , maybe 1) PF#4 earlier or 2) +SRP#2 next time long sleep stints or 3) -mumijo, or 4) earlier to bed, or 5) just be happy about more daytime.
x07:55 SRP#3: zinc,
/10:05 0.6g GABA#3, thea#2+3, !ALC (OR gly#1 OR NAC)
/15:00 .3g GABA#4 & .3g glu#2 (OR thea#3) - no bladder problems.
/15:30 NADH after TT & before grandchild, to make sure I prevent any Ache coming on.
?17:55 0.2g GABA#4
NADH during TT!
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 in the mornings 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. 🧐. Need to add ginkgo? and more ALC for the blood fats. Wind from the ginkgo on Oct 27th? 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: For the blood fats ALC/carnitin, ginkgo, then: niacin (NADH doesn't), lecithin, not more omega3 (cos it reduces triglycerides but slightly increases LDL) and also thinking of trying picamilon (split of GABA and niacin), phytosterols'd also be new, saw something about that the other day. For FM I'm also now actually thinking about LDN, despite the many negative testimonies, I found out today that probably any pharmacy here can compound it from normal naltrexone (which shdnt be a problem, I'd just be wanting to check if the fillers are OK.) - so I'll be asking my GP about getting it prescribed.
SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?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, so effective and shorter sleep.
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, ALC
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
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? 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): 53' ✅
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 5’, neck 2 2’, twist-stretch 3’, loins 2’, 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: Blood levels need working on: Zinc is only in the middle and B12 more to the lower end, so I'll definitely carry on taking the zinc, and have my wife give me 2-3 5mg methyl-B12 jab the next months. And what's much worse: my blood fats have rocketed, LDL from 49 to 149, target was 70 and triglycerides from around 100 to 173, meaning keeping my fairly strict Mediterranean diet, I'll have to take atorvastatin + ezetimibe again (first "full" a bit, I think 20mg should do, then I should be able to reduce it, praps after), I'll see what the docs think. Lipoprotein a is however about the same, which sort of proves a bit something I read that atorvastatin increases that slightly - however getting the LDL back down to <70 is deadly important. 🧐. OK, my angiologist sez LDL is OK, as long as the lipoprotein a stays down. But that's not enough for me, I'm gonna shoot the fats down fast 'n' hard. I've looked up the supps I'd already thought about and even on wikipedia there are some recommendations which I'd overlooked up to now (e.g. phytosterols, saw that somewhere else already)
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today: Wrote a longer text on “what is pain for” under " “Does this affect you also¿ fibromyalgia” and on sleep paralysis, looked for supps for LDL and reasons for wind.
Lessons in self-care #102 12:00 I’m a bit pissed off about my trebled LDL-levels…
Reasons to be cheerful #106 15:00 My angiologist says no problem as the lipoprotein a is down a little.
Reasons to be cheerful #107 Gingko & ALC for LDL I have for other reasons & FM already!
- 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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