My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
2021-10-28, Thursday - 4h sleep stint!!
Then wide awake, and another 2.5h doze stint 
. Tooth/jaw needs 
% care
Room climate: Opening windows wide only decreases humidity by 3-4% for a short time. The thermometers show much less decrease in temperature than felt. So this is all not helping. Evening: 10’ airing brought it down 5% for a bit.
Triggers & resulting Symptoms
SLEEP (click for details): 3h58, plus 2h40, both without breaks, together 6h38... ➔ Feeling 90% well, Ache 11 of 7 ✅, but fit. Maybe bed too late?: EARLIER!
No fw!
FCS p0! 
23:30-
03:06! 10’ 90%/1 p0 st1 drink fw4’ PF#3+4 !0.5 GABA#2, theanine#1, SRP#1
3:28 awake FCS#2 10’ 90%/1 p0 st1 drink fw1’ pain in esophagus/stomach - from supps? Drank more. Airing during FCS: from 19°/69% to 14°/65%, but 5:55 18°/68% again…
4:08 I’ve been doing my best to get back to sleep, I really am: Took PF#3+4 together. Is it the theanine after all? Or the sleep depth suggesting to my body that I’ve finished sleeping?
OK it’s 5:30 and I’m still not tired… But hurting. I’ll try a hot water bottle now I’ve let myself get cold.
Not doing 2 mumijo tonight.
-8:10 2h40 stint: Feels as if I’ve only been dozing, but I was dreaming deeply and had a hot water bottle seemed to help.
Sum: 30+3h28=3h58, plus 2h40, both without breaks, together 6h38…
ACTIVITIES ➔ ACHE: housework, TT (but a little effort needed for precise play ), dentist ➔ ?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 lying: SIJ - lying on my hands is better thatn using the blanket, maybe I'd need 2 towels left and right of it. Need to say that for acupressure. Foot/sock problem is persisting. Bladder only 1xp1 ✅. Standing no problem ✅, no GI after ginkgo.
➔
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): No GI after ginkgo today. PF#3+4 at 3:00, so that isn't the sleep problem. Too late? Theanine? Left mumijo, too much else. Keep up GABA & glutamine for bladder? 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 3 thea, 2x .5g NAC, 1 SRP, 3 ALC, 3 NADH, 1 ginkgo
/21:55 PF#1 P5P, Se, 2 rhodiola
/23:05 PF#2 !0.6g GABA#1, 0.6g glutamine
/03:10 PF#3+4 !0.5 GABA#2, theanine#1, SRP#1 (next try glu! not the)
?05:10 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.
/9:45 SRP#3: zinc,
/09:50 0.6g GABA#3, thea#2+3, !ALC#1 and gingko#1 (wind?)(OR gly#1 OR NAC)
/12:55 ALC#2
/13:30 NADH#1 after housework, just in case
/15:45 NADH2
/16:25 NADH#3 .3g GABA#4 & .3g glu#2 (OR thea#3) - no bladder problems.
/19:30 ALC#3 (too late for ginkgo#2), 2x.5mg NAC
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 ✅, ALC, ginkgo for FATS! 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. 🧐. 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: BLOOD FATS: ORDER: 1) niacin (NADH differs), 2) lecithin, 3) Phytosterols. LDL). Picamilon?? not more omega3 (reduces Triglyc. slightly increases. LDN: GP?
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 (ehm, 3 is too much!) (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): 80' ✅. Since yesterday I can touch my toes standing immediately. Last year I was >10cm off the floor; in the last 2 months I've managed, but needed a few minutes, then seconds. ✅
Timing, AuTr 20’, hunchback-pillow 15’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, twist-stretch 4’, yoga 2’, loins 4’.
neck 2 10’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES: Need to focus on SIJ in acupressure: avoiding contact with bench until/unless she can heal it, which hasn't been the case yet. Started the relationship book. Dentist: The tooth inflammation treatment was OK, the gum inflammation reduced, but the inflammation under it has increased and is eating up the jaw bone. I decided to give it another 6 weeks to see if the inflammation stops now. Means taking ALL anti-inflammatories supps (more NAC, SRP, mumijo, rhodiola (max. 600)... any more?) I can, whether I can feel fx or not. This is probably easier than the amino acids, which have to be balanced out. But there may still be sfx to watch for.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today: FM/a test bogus? - Interesting Article from "MedPage Today" and STAT news: Selling Certainty - #2 by JayCS,
Lessons in self-care #103 The tooth/jaw really needs 100% care now. Dark choc ain’t good.
Reasons to be cheerful #108 Blood fats OK after all, but I’m shootin’ 'em down all the same.
- 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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