My daily symptom & trigger hunt, to prevent & alleviate them, can be generalized.
2021-10-31, Sunday
Triggers & resulting Symptoms
SLEEP (click for details): 9h56, up 4x (49'), 10'? doze = 10h06 ➔ Feeling 90% well, Ache 1 of 7 ✅, nose not clotted at all, why? (Q10?!) Very tired.
No fw!
FCS p1 23:15-
00:40 3’ 90%/1 p1 st1 drink fw1’
01:23 3’ 90%/1 p1 st2 drink fw1’ PF3+4, GABA/gluta.
Clocks back an hour to standard time…
03:15 25’? 90%/1 p1 st2 drink fw1’ mumijo
06:05 18’ 90%/1 p0 st1 drink fw15’ arsenicum album
-08:59 90%/1 p0 st1 drink fw7’ SRP#2+3, zinc, 1 rhodiola, .3g NAC#1 +10’? doze
Sum: 45’+9h+1h(time adjustment)-(3+3+25+18=)49’=9h56, up 4x (49’), 10’? doze = 10h06
ACTIVITIES ➔ ACHE: ➔ 90%/1, just the aftereffects of the gastr(oenter)itis, meaning mainly resting, bit of music, singing to the zoom service, no table tennis, 1h very slow cycle-walk, no meeting, not talking much. ➔ 90%/1, just feverish slightly ill feeling as soon as I move too much, but stretch exercises with lots of breaks were OK.
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: Pee pain (5xp1-2) & frequency & stiffness back a little, due to postponing GABA yesterday ❌, and urgency due to the fennel / anise / caraway tea for GI ❌, but all gradually improving ✅ still no GI, not even from the Q10 ✅, plantar fasciitis pain good again ✅, no further problems ✅, and not letting up on exercises so they don't develop ✅
➔
Plantar fasciitis? 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): Sleep: PF good, without theanine. Mumijo yes. 4 PF, P5P, Se, 2 Rho, 2g (4) GABA, 0.9g (2) glutamine, 2 thea, 2.2g NAC, 8 SRP, 5 ALC, 3 NADH (didn't wake me up in the eve), 1-2 ginkgo (total tally)
/22:05 PF#1, P5P, Se, 2 rhodiola
/22:35 PF#2, !0.6g GABA#1, 0.6g glutamine#1
/01:35 PF#3+4 !0.5 GABA#2, 0.3g glu#2 (not thea.),
/2:55 -2:02 (Summer time EST to winter) 7’ SRP#1+2 + 1Q10 ubidecarenone = Ubiquinone (less bioavailable than ubiquinol; 300-400mg daily for fibromyalgia! I have 1x30mg pills! Best several times a day…)
SUMMER TIME!
/03:15 mumijo#1#2 alone
/06:05 Arsenicum album D12 3xglobuli for GI
/09:00 SRP#2+3, zinc, 1 rhodiola, .3g NAC#1 (see if it wakes me up or not)… hmm, might’ve.
/09:35 0.6g GABA#3, thea#2, ALC#1, glyc#1, ginkgo#1.
/09:40 Q10#2+3
/13:35 0.5g NAC#2 ALC#2 SRP#4 Q10#4+5 glyc#2, mal#1, NADH#1
/17:35 .3g GABA#4 & .4g glu#3 (OR thea#3) and
/17:45 0.5g NAC#3 ALC#3 SRP#5+6 Q10#6+7 glyc#3, mal#2, NADH#2
I think I took a ginkgo#2?
/19:15 0.9g NAC#4 ALC#4+5 (by mistake) SRP#7+8 Q10#8+9 mal#3, NADH#3 (see if any of this wakes me up too much: NAC, ALC, NADH, Q10…)
ORDER NEW
Daytime: NAC -2400, malate/glycinate, SRP -8 (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. Q10 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). ↗2(-3)x 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: revisiting CoQ10, as I have a lot anyway. 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. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
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 - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
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, ?Q10
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.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// 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, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS: 1) niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?)…
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies).
SELF-PHYSIO (click for details): 87' ✅.
Timing, AuTr 10’, cold shower (10’), palpate 1’, belly 2x3’, back 2x7’, neck 1+ 6’, neck 2 2’, twist-stretch 10’, loins 3’, foot on knee 6’, plantar/calf stretch 5’, yoga 3’, marionette-hang 5’, RR 3x2’,
hunchback-pillow 0’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES: To Do: Still can hardly get my left foot on my right knee. Elbows, esp. left one.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Interesting: The RR at 18:25 during pee urge due to the tea was 162/110, 69, that might mean that lengthy pee urges may be bad for my bp? Then went down to 140/87, 57, I'd prefer it being less...
151/95, 60; 138/91 56; got up 154/85 57, 155/91 59, 144 88 56 149 85 56 141 88 57 18:36 149 87 58 18:39 141 87 60 41 139 88 59
Research-search today: CoQ10
Lessons in self-care #106 All these supps are a bit tedious. But with them I have more of a life. Like working to have money to live.
Reasons to be cheerful #112 Good that I got off so lightly despite the gastroenteritis.
Reasons to be cheerful #113 The technicians thanked me for the inspiring way I singing (mic off) during the zoom service.
- 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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