My symptom & trigger hunt daily, for preventing & alleviating, can be generalized.
2021-11-02, Tuesday - did quite a bit: singing, & twice therapy, but slow in moving.
Triggers & resulting Symptoms
SLEEP (click for details): 7h53, up 4x (1h23) ➔ Feeling 90% well, Ache 1 of 7 ✅ Cdve reduced the breaks more.
Too much fw!
FCS p1 22:40-
00:20 3’ 90%/1 p0 st1 drink fw1’ PF#2, GABA#1, gluta#1
02:28 60’-25’=35’ 90%/1 p0 st1 drink fw7’ PF#3 0.3 GABA#2, 0.3g glu#2 
(not thea.) (not feeling drugged - praps due to separating the passiflora again), SRP#1+2, Q10#1+2
04:55 35’ 90%/1 p1-2 st1 drink fw1’ pee pain: GABA: earlier. 2mumijo fw30’ (why?)
7:00 10’ 90%/1 p0 st1 drink fw6’
-7:56
Sum: 1h20+7h56-(3+35+35+10=)83’=9h16-1h23=7h53, up 4x (1h23)
ACTIVITIES ➔ ACHE: Full energy if I want to, despite/with feverishness. See how today goes... Psychotherapy and acupressure, despite feeling a bit wobbly too.
Ache = also Exhaustion/Tired 
➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.
ACTIONS ➔ PAINS: Plantar fasciitis upon getting up, wanting to blame a sock crease again 🧐, stretched it ✅. Lying: Bit of hunchback hurt 🧐. Esophagus block once a day at the mo. ❌. Bladder in the evening altho I took a bit more GABA by mistake than had been successful, so again more isn't better. 🧐 Blow drying my hair hurt my arms, but maybe that's the virus not the FM. 🧐 Neck was brilliant today. And lying for >2h on my back on the acupressure was no problem for a change, working on my right loin made it evem better for a time, my SIJ hardly burnt at all. ✅ Didn't walk & cdnt cycle that fast due to the virus.
➔
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, plantar fasciitis after
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, plantar fasciitis after
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
Planning & using (laptop) alarms for supps: getting clearer, but forgetting, and soon 4 more (jaw, blood fats).
Is the feverish-feeling coming from the increased SRP by any chance?: Reducing again.
Supps PLANNED/TAKEN TODAY (click for details): Sleep: bit pee pain⇰GABA earlier or more. Clearer head: PF later, but caused long break 🧐. ALC:4/, GAB:2.1g(4)/, gin2/, glu:1.4g(3)/, gly2. mal2, mum:2/, NAC:2.3g(5), NADH2, P5P/, PF4/. Q10:8/, Rho:2/, Se/, the:2, SRP:6/
ALC:4/, GAB:2.1g(4)/, gin2/, glu:1.4g(3)/, gly2.
mal2, mum:2/, NAC:2.3g(5), NADH2, P5P/, PF4/.
Q10:8/, Rho:2/, Se/, the:2, SRP:6/.
NAC+1 (gly1&mal1: eve with Rho/Se) (the1)
earlier /22:00 PF#1, P5P, Se, 2 rhodiola
earlier /00:20 PF#2, 0.6g GABA#1, 0.6g glutamine#1
earlier /02:35 PF#3 0.3 GABA#2, 0.3g glu#2 (not thea.) (not feeling drugged - separate)
/02:35 SRP#1+2, Q10#1+2, + PF#4
/04:55 mumijo#1#2 alone
/07:10 SRP3+4. (0 Zn)
EARLIER /08:30 Q10#3+4 (nose)
2h AFTER! MEAL Less? /?09:00 SRP5+6.
/08:35 ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#1, .3g NAC#1
/10:55 ALC#2, .5g glyc#2 NAC#2.
/12:35 ALC#3 mal#1 0.5gNAC#3 NADH#1 Q10#5+6
/17:05 ALC#4 .6g(!) GABA#4 & .5g glu#3 (OR thea#3?) ginkgo#2 mal#2 0.5gNAC#4 NADH#2 Q10#7+8 SRP#7
EARLIER /19:25 NAC#5
/19:25 PF1 P5P/Se/2Rho2/Mg gly1/mal1
/21:30 PF2 .4 GABA#1, .5 glut#2
Amounts: ALC -1.5g=3, glyc/mal -6, NAC -2.4g, NADH 1-2 (max. 35mg+(1800 inpatient)), Ribose 1/4 tsp.: GI? Praps Ribose better than too much NADH for energy?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, SRP -6, mumijo 4:00 (not meds
Jaw locally too: tea tree oil/calendula/myrrh,
Supps (click for reference details) to KEEP UP: 1.2g PF! 1.8g GABA! (& rhodiola & P5P (& 1 Mg)), 0.9g glutamine! 0.2g theanine! NADH! Ribose! ALC, NAC, ginkgo, Q10 (→ubiquinol), Mg mal. & gly. <6x, mumijo at 4:00. DRUGGY-FEELING at night?: 1 theanine at night again? 🧐 or less or later or less PF: no, or bed earlier? WATCH: ↘SRP: not meals. 🧐. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, for BLOOD FATS: Resveratrol, niacin (B3), quercetin, ORDER?: 1) lecithin, 2) pectin 3) red yeast rice extract 3) Phytosterols?? LDN: psychiatrist?
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, Q10 e.g. for gums
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, ?ginkgo
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, ?ginkgo
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 (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ 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. Doesn’t work for me.
NOSTRILS CLOTTED at night: Q10?
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 wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
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 See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?
SELF-PHYSIO (click for details): 1h24 ✅
HWB 3’, AuTr 20’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 20’, neck 1+ 5’, foot on knee 30’, yoga 1’, plantar/calf stretch 2’,
Timing, neck 2 10’, loins 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, jolt-jump 1’
THERAPIES (click for details): Psychotherapy: relationship problems and acupressure: loins, left adductor, she thought my left heel pain is rather a "heel spur", not plantar fasciitis - but looking up showed me that if that hurts it is plantar fasciitis. Her intense treatment of my left adductor seemed to be connected to it tho.
Psychotherapy: Main ideas for relationship problems: In difficult cases ask myself or openly whether something is my need or her need. Further suggestion: Trying to help my wife less, so that I don’t shame her too much with feeling indebted. (Problem with that is that her opinion varies greatly on if I am doing too much or too little, but I could throw that up). Another suggestion: let her give back more. E.g. I’ve been scolding her for buying me food, cos it’s too much for her (and cos it’s often not really what I want). But she needs this, a small way of thanking me.
Acupressure:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Getting the rooms less humid now, despite 90% humidity outside most of the day. Praps airing at 15:00 is the trick, humidity is “down” to 75% then. 90%? How humid are the Philippines then? 250%? 
Research-search today:
Lessons in self-care #108 Planned alarms for supps are now gonna be effective & simpler.
Lessons in self-care #109 Planning more allows alphabetical order when selecting.
Lessons in self-care #110 Better not go to work tomorrow either, still feeling feverish a lot of the time when I move, and feeling the need to move much slower than usual, or fast shorter. Completely different to fibro-problems, it’s just the virus.
Reasons to be cheerful #115 Managed everything quite well today all the same, if slowly.
- My “How to symptom track & trigger hunt”
- Next up…: Oct-Summary; Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list.
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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