My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-11, Thursday - good, but need more sleep tonight, some pains creeping up.
Today I again tested how near I was to 100%/0 like yesterday 
: Mask-talking & mask-exertion still good!
Reminder: 100%/0 means absolutely no ache and feeling 100% healthy, apart from now taking 25 supps and spending 1.5-2h/d on exercises etc. to keep it that way…
Triggers & resulting Symptoms
"SLEEP (click for details): 7h45, up 6x (1h10) ➔ Feeling 90% well, Ache 1 of 7 ✅. 4 various small pains making sleep harder, but still feeling good.
No fw!
FCS p0 Sleep 22:15-
23:38-51 13’ 90%/1 p1+p0 st1 drink fw10’
00:07 37’ unrest 6. -44 (unrest I think due to somehow half-sitting on the sofa wrongly in the last break???)
02:12 4’ 90%/1 p1 st1 drink fw2’ Pf+Sr2
03:02 4’ 90%/1 p1 st1 drink fw2’ unrest again, twist-stretching hardly helped. jolt jump, teetch
5:32 7’ 90%/1 p0 st1 drink fw3’ (plantar) mumijo.
6:45 5’ 90%/1 p0 st1 drink fw1’ right nostril → air. Due to the supps my face burns a bit, “forcing” me to “keep asleep”. Plantar stretch.
7:10 pains in left chest once a bit, right neck a bit more, so I had to stretch, and left elbow
Sum: 1h45+7h10-(13+37+4+4+7+5=)1h10 = 8h55-1h10= 7h45, up 6x (1h10)
ACTIVITIES ➔ ACHE: ➔ 95%/1, some exertion at work - carrying and moving boxes - was ➔ 90%/1, after resting a 1h sharp walk still ➔ 95%/1, getting tired at 20:00 80%/2
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: ✅ 5:35 plantar fasciitis left slightly, immediately stretched the calf, lying: chest, neck, elbow before waking; evening meal: Ache getting up and pains developing.
➔
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): ALC1, Arg7g(3), B3:,0 Carn3g(1), GAB:1.8g(4), gin2, glu: .1.2g(3), gly3, mal3, mum2, NAC5 .g(), NADH3, P5P1, Pectin1, PF4, Q10:1, Qc/, Res1, Rho2, Rib .4g, Rs1, SAMe1, Se7, SRP:7 the: .2g, Zn1
Leave empty: Arg3, B3:, Carn, GAB:g(), gin2, glu: g(), gly, mal, mum, NAC: .g(), NADH, P5P, Pectin, PF, Q10:, Qc, Res, Rho, Rib .g, Rs, SAMe, Se, SRP: the: .g, Zn
Fill: ALC1, Arg7g(3), B3:,0 Carn3g(1), GAB:1.8g(4), gin2, glu: .1.2g(3), gly3, mal3, mum2, NAC5 .g(), NADH3, P5P1, Pectin1, PF4, Q10:1, Qc/, Res1, Rho2, Rib .4g, Rs1, SAMe1, Se7, SRP:7 the: .2g, Zn1
Tally yesterday’s!? Copy below and delete row for row as I fill in the tally?
/20:55 (“19:00”) PF#1 Ar2g#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly PuRoSe”
/21:45 (“21:00”) PF#2 .6 GABA&glu#1+NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:50 (“23:00”) PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3GaGlu/Ga”
/02:15 (“01:00”) PF#4 SRP1#+2 (PF+2S) “PF+Sr2”
/05:35: (“03:00”) mumijo#1+2 (teeth)
/07:20 (“06:30”) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
/07:50 (“07:30”) ALC#1,Arg3g#2,.6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=AlArGaThe GiGly n’AC/Z
/10:15 (“09:30”) 0ALC, gly#3 .5gNAC#3+ “g-A-leYNiC(S)” Galenic(s) AlGyNc + Nd#1Sr#4 (+2h/)
/12:15 (“11:00”) 0ALC mal#2 0.5gNAC#4 NADH#2 SRP#5/ (NADH?) AlMlNc(NdSr) 2x.2g Rib
ToGo B: 5xAl, 4xMl, 4xNc, 4Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gly mal Sr (+NADH)
FILL!! Extra TEA TREE OIL ToGo too!
/16:00 (“15:00”) Arg2g#3,.3gGA#4/glu#3,gink#2,LC#1,mal#3,.5gNAC#5, “Arg.GiGa/Glu.Lc.malNc”
/17:45 (“17:00”) NADH#3 Q10! SRP2x(#6+7?) (Q1:oil/Nd(Se)) “NQ1Sr”
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
eve:
/19:20 (“19:00”) PF#1 Ar2g#1 gly#1/mal1 P5P/2Rho/Se Pectin#2 = “PfAr MlGly PePuRoSe”
/21:00 (“21:00”) PF#2 .6 GABA&.4glu#1 NAC (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
Amounts: Arg 3g(2/2) LC:-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Q10: .1gUbiquinol. 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:
-
added (esp. for lipids): arginine yesterday and pectin today.
-
pectin 2h apart from supps / (bottle): with meals. Squaring the circle again.
-
swapped from ALC to LC (Acetyl-L-Carnitine to L-Carnitine) today.
- as
as everything else seems stable: niacin (B3), careful due to probable sfx like flushing. - ?- checking: PQQ (Pyrroloquinoline quinone), started researching omega 3: microalgae!)
- as as I need new D3: ordering D3 with K2.
- ? someday: New doc for LDN?)
Supps to KEEP (Click for all supp details - being re-arranged): Arg, 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, arginine (amino acid, 2-3x2g/d? 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): 84' ✅
AuTr 5’, hunchback-pillow 5’, cold shower (10’), twist-stretch 20’, jolt-jump 1’, shaking dance 2’, plantar/calf stretch 10’, Timing, palpate 1’, belly 3’, back 7’, neck 1+ 4’, foot on knee 10’, teeth 3x2’,
loins 2’, neck 2 10’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Lots of short single pains and general painy-ache upon getting tired at 20:00, probably quite something to do in acupressure tomorrow.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
- On my treatment list from August there are 30 supps. Now I’m taking about 10 others for FM not yet on that list, 5 for CVD etc. and about 5 more coming up…
- The “4th Cov-wave” here is a bit scary. As I wrote a while ago, the results of Cort Johnson’s poll for the severely FM/CFS-ill suggest that I cd try the first Biontech/Pfizer vaccine to see how I react, but that chances are 20-30% that I will get severe symptoms for at least a month if I do, and my high oversensitivity increases that number. So physical distancing like never before and carrying on improving the supplements is all I can do. Considering work, supps etc. a good time for the vaccine might be Jan “3rd”, if I do want to take the plunge. However at the moment if I took it and did get a bad reaction I’d be angry with anyone trying to pressurize me. My table tennis mate tries to argue for doing it every few weeks… My wife has her doubts in both directions, but understands, my GP understands.
Research-search today: Bits’n’bobs again. First results about omega 3: organic microalgae Schizochytrium sp. seems even better than fish oil: both have more effective omega 3 than normal plants, but fish contains environmental toxins than its food the microalgae.
Lessons in self-care #119 Careful with work amount, up to 14h today.
Reasons to be cheerful #125 Still pretty upbeat, just have to keep to the sweet spots.
- 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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