My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
2021-10-29, Friday - Bladder “p0” due to .3 GABA, .3 glutamine! (1st time for >1y!) 
, insomnia probably due to jaw inflammation pain, 
plantar fasciitis/calf & foot on knee stretches
Triggers & resulting Symptoms
SLEEP (click for details): 6h12, up 3x (10'+46'+3h), plus 20', 6h32 ➔ Feeling 90% well, Ache 1 of 7 ✅, jaw inflammation pain
FCS p0! 22:40-
0:56 10’ 90%/1 p0 st1 drink fw6’ PF#3 !0.5 GABA#2, 0.3g glu 
(not thea.), SRP#1 .
1:33-2:19 46’ 90%/1 p0 st1 drink fw1’ 2:20 PF#4
2:50-5:50 3h break, despite no theanine & bed early: jaw inflamm.
7:50 5’ 90%/1 p0 st1 mumijo
-9:10 35’ 90%/1 p0 st1. SRP#2+3: zinc. +20’ doze-sleep
Sum: 1h20+1h33=2h53, 30’, 5:50-9:10-5’=3h15= 6h12, up 3x (10’+46’+3h), plus 20’, 6h32
ACTIVITIES ➔ ACHE: doc, parents, table tennis, despite only 6h sleep 3rd day in a row ➔ 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: ✅, even lying on back was OK, but praps regularly wrapping blanket under backside. ✅. The heel problem I thought was caused by a crease in my socks I've looked up on youtube that it's plantar fasciitis due to tight calves (been thinking praps, but never checked). ❌
Plantar fasciitis heel: How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!) - YouTube Worse in mornings when the calves have tightened up due to not being used.
➔
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
Plantar fasciitis: Gonna do these every day now, some relief already after 3x1’.
Also just sit down with one foot on the other knee - very difficult, but after a time, I become more supple. It used to split me in half, now it still causes considerable pain, need to keep it short.
Supps TAKEN TODAY (click for details): 1 ginkgo: gas? Sleep: PF#3+4/Theanine: still not good yet, but still fit despite only 6h/d for 3 nights now. Mumijo now! 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 3 thea, 1.4g NAC, 4 SRP, 3 ALC, 0 NADH, 1 ginkgo
/21:45(?) PF#1 P5P, Se, 2 rhodiola
/22:10 PF#2 !0.6g GABA#1, 0.6g glutamine
/00:55 PF#3 !0.5 GABA#2, 0.3g glu (not thea.), SRP#1 .
/02:20 PF#4
/7:50 mumijo#1#2 (“3)”) - nothing else: slept 1h20 after, as 1) PF#4 earlier & 4) bed earlier, but 2) no long sleep stints
/9:25 SRP#2+3, zinc.
/10:40 0.6g GABA#3, thea#2+3, !ALC#1, NAC#1, glyc#1 and gingko#1
/16:55 ALC#2 .3g GABA#4 & .3g glu#3 (OR thea#3) SRP#4
/19:50 ALC#3 (too late for ginkgo#2), .9mg 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): NIGHTS: 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 (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. EVES: 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 for energy, pain, inflammation & stiffness - #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 for sleep, pain, fatigue; inflammation etc fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes for sleep, pains, inflammation, fog - #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))
RAYNAUD’S: Menthol locally, arginin (amino acid): sfx mainly skin, praps gut, overdose: fog.
BLOOD FATS: 1) niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?), checking arginin I saw that helps blood flow.
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).
SELF-PHYSIO (click for details): 76' ✅
Timing, AuTr 30’, hunchback-pillow 15’, cold shower (10’), twist-stretch 10’, loins 5’, neck 1+ 6’,
palpate 1’, belly 3’, back 7’, neck 2 10’, 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’, foot on knee 5’
THERAPIES: My GP agreed to my plan of still trying to get the LDL down. He'd be pleased if I did a table of all my supps and their uses, which I offered him to motivate myself to do it for myself too. (I keep reading new positive "sfx" of them, e.g. rhodiola). I asked if he could write me an attestation that I don't have to pay for CoV-self-tests, but he said it's too risky for him. He also isn't prepared to prescribe LDN, as he doesn't understand how it works, so I said I'd try my sleep lab psychiatrist. I asked him about an occasional extremely painful torso-twist-movement my wife is worried about, which sounded bad for him too. His first suspicion is my back. The sonography of all organs showed only a lot of gas at the top of my gut (is that the ginkgo again, I am feeling slightly bloated?) He wants to check the bloods (liver, gall bladder, spleen) to make sure.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today: Raynaud’s (coming up). Plantar fasciitis (above)
Lessons in self-care #104 Lots of new things, sure isn’t boring, it’ll all make me healthier.
Reasons to be cheerful #109 Something I read encouraged tackling my Raynaud’s: e.g. with arginin.
- 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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