My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-08, Monday - bit of a lot with all this duffy supp stuff 
Triggers & resulting Symptoms
SLEEP (click for details): 7h45 (30' break) +1h20 doze/AuTr = 9h05 ➔ Feeling 90% well, Ache 1 of 7 ✅ NAC before sleep was OK, but probably no improvement. Drowsy without theanine is probably better, at least I don' feel smashed like with melatonine etc.
No fw!
FCS p0 teeth +NAC 22:05-
23:18 8’ 90%/1 p1 st1 drink fw1’
02:02 4’ 90%/1 p0 st1 drink fw1’
03:20 5’ 90%/1 p0-1 st1 drink fw1’
04:35 3’ 90%/1 p0 st1 drink fw1’
06.13 3’ 90%/1 p0 st1 drink fw1’
-6:30 1h55+6h13-(8+4+5+3+3=)23’ = 8h08-23’=7h45 (30’ break) +1h20 doze/AuTr = 9h05
Sum:
ACTIVITIES ➔ ACHE: doc, tried to get, but missed train: sweaty but ➔ 90%/1, commuting & work incl. "lots" (3h) of group & single mask-talking ➔ 85-90%/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, Grandchild, Work/Mask-talking, Socializing/Talking.
ACTIONS ➔ PAINS: Yesterday red heat/infra-red lamp 2x10' on my left jaw made me nauseous - imbalance? Rest OK ✅
➔
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 (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
Supps PLANNED/TAKEN TODAY (click for details): NAC again no problem for sleep. Further adjustments. yesterday: ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g("5")/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/
yesterday: ALC: 4/, Arg 0/, B3 0/, GAB:1.9g(4)/, gin2/, glu: 1.2g(3)/, gly3/. mal3/, mum:2/, NAC: 2.3g(“5”)/, NADH3/, P5P/, PF4/. Q10:8/, Qc, Res2/, Rho:2/, Rib 0.2g, SAMe Se/, SRP:4/ the:.2g/, Zn1/
Leave empty: ALC: , Arg , B3 , GAB:g(), gin , glu: .g(), gly mal, mum , NAC: .g(), NADH, P5P, PF. Q10:, Qc, Res, Rho, Rib .g, Rs SAMe Se, SRP: the: .g, Zn
Fill:
Tally yesterday’s!
19:55 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/19:55 (“17:00”) NAC#5. not NADH#3 as/if 15:00 too close to meal. 0 ribose. teeth#3
/21:55 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+0.5Gaggle” +NAC#1 for sleep!?
SRP for sleep? 2h after last meal (or keep 01:00) teeth#3
/01:05 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+0.3GaGgle/GaThe”
/02:05 (“01:00”) PF#4 Q10#1+2, SRP1# (PF+2Q.2S) “PF+Sue2 Quatro2”
later: /02:05 resveratrol#1 SAM-e#1, forgot quercetin - better do those 3 at 7:00.
/04:40 (“03:00”) mumijo#1#2 alone “mum” (teeth)
/05:40 (“05:00”) Q10#3+4 (nose) SRP#2 “S.2QQcRs” = “Sue QQuatRe” (ZQ2) + 1x0.4g
/07:00 1x0.5g Quercetin/ BEFORE MEAL (Forgot it at 5:40)
/08:25 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
Next: Arginin & B3. Red light for jaw made me nauseous. Yesterday’s tally(?) incl. B-12
/10:20 ( “9:30”) ALC#2, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s)
?: Between meals: NADH, 1x0.1g SAM-e, 1 SRP. teeth. red lamp.
/13:00 (“11:00”) ALC#3 mal#2 0.5gNAC#3 NADH#1 0Q10x5+6 SRP#3(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.)
so ToGo: 5xA, 4xmag-mal, 4xNAC, 4NADH Q? & (S), Rib separate. FILL UP?
CONFUSED by 2 ToGo-systems, clarify.
15:55 (“15:00”) ALC#4 .4g(!) GABA#4 & .3g glu#3 (OR thea#3?) ginkgo#2 mal#3 0.5gNAC#4 0NADH#2 Q10#5x6 0SRP#4x7+8 (A.GaGl gi.malN. NQRS) “A GiGagle MNNQuSr”
→ 17:30 NADH+SRP. When 1xQ (100mg ubiquinol) best with NADH… so now.
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
eve - /20:05 (“19:00”) PF#1 Mg gly#1/mal1 P5P/2Rho/Se (PF+MalGl+PRS) = “PF+MoGli PuRoSe” &
/22:05 (“21:00”) PF#2 .6 GABA#1, .6 glut#1 (PF+GaGl) = “PF+bigGaggle” +NAC#1 for sleep!
/23:00 (“23:00”) PF#3 0.3 GABA#2, 0.3g glu#2 OR thea. (PF+GaGl) = “PF+small GaGgle/GaThe”
/01:25 (“01:00”) PF#4 SRP1# (PF+2S) “PF+Sue2”
/04:30 (“03:00”) mumijo#1#2 alone “mum” (teeth)
?07:05 (“06:30”) quercetin resveratrol#1 SAM-e#1, Srp - better do those 3 at 7:00.
/09:05 (“07:30”) ALC#1, .6g GABA#3 thea#1+2, ginkgo#1, glyc#2, 0.5g NAC#1 1ZINC WITH meal! “A Ga/the2 GiGly Nac Zn” AGaThe GigGle ‘n’ AC(dZ).
/11:00 ( “9:30”) 0ALC, glyc#3 .5gNAC#2+. (AGlNc(S2)) “g-A-leYNiC(S)” Galenic(s) AlGyNc(Sr)
+NADH(? ich glaub nicht)
/12:15 (“11:00”) 0ALC mal#2 0.5gNAC#3 NADH#1 0Q10x5+6 SRP#3/(x5+6) (A.Nc.NADH.Q2) A.N.Na Mary Qe2 S2 (3 British queens) (NADH before meal, otherwise later.) AlNcNdQ1Sr (Q1 with oil, NADH & Se)
SLEEP 2021-11-09:
FCS p0 Sleep 23:15- PF+0.3Gaggle
0:35 5’ 90%/1 p1 st1 drink fw1’
01:15 10’ 90%/1 p1 st1 drink fw1’ back7’! PF#4+Sr2
02:50-4:40 5’ 90%/1 p1 st1 drink fw1’ 1h50 to research & order supps. mumijo
06:33 5’ 90%/1 p0 st1 drink fw1’ QcRsSaSr
07:50 3’ 90%/1 p0 st1 fw1’ nostrils stuffy: ubiquinone better than -ol? → better breath oils → stomach burn, so drink…
-8:30
Amounts: ALC: 3 (1.5g) (4’s OK), glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either)
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
“ToGo”-compartments for the 11:30-batch the next days:
A) ALC, B) Mg mal, C) NAC, D) NADH & (2xSRP); E) Rib separate with spoon.
Supps to CHANGE:
- Today
: re-considering alphabetical arrangement of supp bottles, - Today NAC before sleep was OK.
- Today order LC instead of ALC: tartrate (e.g. Carnipure), not the other form, HCl.
- Today (FM): SAM-e sfx OK.
- Yesterday : Can’t find a German supplier for PLC (propionylcarnitine).
-
(sleep): druggy-feeling at night?: OK? 1 theanine again? or ½ or bed earlier?
-
adding (esp. for lipids): arginine & niacin (B3) and -
ordering: lecithin, pectin. red yeast rice extract; phytosterols? D3 with K2.
-
checking: PQQ (Pyrroloquinoline quinone), oxaloacetate;
(- someday: New doc for LDN?)
Supps to KEEP (Click for all supp details - being re-arranged): ALC, GABA, ginkgo, glutamine, glycinate, malate, mumijo, NAC, NADH, P5P, Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.
SLEEP: !GABA with glutamine, 01 !theanine, !Passiflora, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P & Rhodiola (serotonin/GABA)
“1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
theanine: relaxation & alertness, so effective & shorter sleep.
INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
Zinc bisblycinate with breakfast. GP: Not too much.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
SAM-e 2h after meals 1x100mg (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, NADH, 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: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose (-6x2.5g) muscle fatigue/ATP; but GI-sfx! (so 3x0.1g), No sugar allowed - #7 by Lynne.
NAC fatigue, anti-infl. -2400mg: NAC = N-acetylcysteine
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. Better for physical fatigue: LC? PLC?
// 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 STUFFY at night: Q10? Better since taking it…
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” on Nov 1st. Resveratrol (also ATP (Cort)),
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): 86'... ✅, lots more stretching yesterday btw...
Timing, AuTr 20’, hunchback-pillow 15’, cold shower (10’), neck 1+ 8’, neck 1+ 6’, twist-stretch 10’, loins 3’, foot on knee 8’, plantar/calf stretch 3’, yoga 3’,
palpate 1’, belly 3’, back 7’, 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’, red heat 3’, teeth 2’
THERAPIES: Back of my thighs need doing most.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today:
- I read up if red heat lamps can cause nausea, like they did me for over 30’ afterwards. Only on one seemingly reliable German page “light dizziness, nausea and sensitivity” was confirmed, but it also equated these with LLLT - low level laser therapy - my red heat lamp has nothing to do with LED or laser tho, it’s just a heating light bulb. I felt it didn’t work well, so I put it closer to me, <10’, but that may have been too close. This English page mentions that the light can sometimes increase an inflammation, but here it cuts that back to “To avoid increasing inflammation, wait 24 hours after an injury before using the lamp.” The only reputable site I found, German, just said ‘try it’ and that it’s better for pain from tension than some other things, but in their background info: It only penetrates the skin a little, so is not really able to get to things like the sinuses. That may be the reason why I felt I had to place/hold it fairly near (30cm/12’’).
- “Lipidology”: Red yeast rice for lipids can like statins cause myopathy if together with niacin, as it also contains monacolin K
. I didn’t get myopathy from atorvastatin tho. However I don’t really want to take something like that, prefer alternatives. Thing is red yeast rice was shown to be better than others in that it decreases lipids, and whether CVD is decreased or stays the same is I think not known. But looking at my spreadsheet of supps I’ve just seen ALC also reduces lipids, whilst LC doesn’t, so that’d mean keeping with ALC, not LC, while they are still too high!
Further supps: So ALC is better for my lipids than LC, PLC & oxaloacetate I can’t find a German supplier, PQQ I can, but not via my pharmacies; arugula is too ‘hot’ for my acidity);
Lessons in self-care #116 I need to curb acupressure, it’s too long at the moment.
- My “How to symptom track & trigger hunt”
- Next up…: Oct-Summary (& add to blog-summary); 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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