My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-16, Tuesday - good, self-disciplined night. 2x5mg NADH upon waking, no miracle, but also no jitteriness, getting used to steady activity, less breaks.
Yesterday’s “Devil’s Drug” was (2g of) apple pectin 
: 20h of tense stomach & esophagus after a total block for 30’. So I left it today & will re-start lower & with more water tomorrow, or swap to psyllium first.
Today’s was niacin, 250mg: 1.5h of itchy flush from top to toe. So I’ll follow the pharmacist Groeber’s advice of re-starting with 3x50mg as from tomorrow.
Triggers & resulting Symptoms
SLEEP (click for details): 7h56, up 6x (24') ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams, GI & air ✅
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:50-
0:07 5’ 90%/1 p1 st1 drink fw1’ dream 
, GI
0:23 3’ 90%/1 p0 st1 drink fw1’ dream , GI HWB
1:07 4’ 90%/1 p0 st1 drink fw1’ dream , GI
3:32 4’ 90%/1 p0 st1 drink fw1’ dream , GI air
5:20 4’ 90%/1 p0 st1 drink fw1’ dream , GI
6:45 4’ 90%/1 p0 st1 drink fw1’ dream , GI
-7:10 90%/
Sum: 1h10+7h10-(5+3+4+4+4+4=)24’=8h20-24’=7h56, up 6x (24’)
ACTIVITIES ➔ ACHE: music production lesson ➔ 80%/2 (despite 2x5mg NADH before...), doc for bloods ➔ 85%/1-2, acupressure, work, fw ➔ 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: ✅, except esophagus & stomach still aching after yesterday's block due to the pectin, even in the morning (17h later)
➔
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): NEW/IRREGULAR: B3: 1x250mg ❌ ↘50mg, NADH (2+1)x5mg, Pectin 0, Ribose 0.g (Keeping REGULAR: Arg 3x2g, Car 3x1g, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP4-6 Rho2, the: .2g, Zn1)
Empty: B3:0?, NADH?, Pectin, Ribose 0.g
/20:30 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe” (praps not MlGly)
/22:45 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:10 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:15 “01:00” PF#4 NAC#2! SRP1#+2 (PF+Nc+2S) “PF+Nc.Sr2”.
/03:35 “03:00” mumijo#1+2 (teeth)
/05:25 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
/07:15 “Getting up”: NADH#1+2
/09:05 “+30’=Meal” Ar#2,Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z
/10:00 “08:00” gly#3 .5gNAC#3+ “GyNc”
FILL NEW!! ToGo C: NAC Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go.
/12:05 “11:00” (+2h/) ma#2 Nd#3?(/1+2?):no acids!, SRP#3-5:water! “MlNdSr” x.2g Rib jaw. (1st meal at: ?)
0 “13:00” Pectin with meal, no other supps. Psyllium!
/16:30 “15:00” Ar#3,Cr#2,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/18:30 “17:00” (“meal/acids+2h”) Nd#4(3?).Q10.Rs#2,Sr#6-9. jaw “Nd&Q1RsSr” jaw Meal: >19:15 Water!
eve b4 17th;
/19:45 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe” (praps not MlGly)
/22:35 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
“18:00” Prepare tomorrow’s:
- Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed.
Always note here where something’s been changed, e.g. KEEP once SAM-e is deleted. - Complete/delete lessons/reasons & change # in template.
- Tally irreg. here
- Remove “v3” here
- Cut template
- Save this
- Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
Amounts: Arg 3g(2/2) Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (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). Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
Supps to CHANGE:
- NAC at 21:00 & 1:00: #3 (16th) OK, but again not perfect. (up 6x 
)
- NADH upon waking only if 30’ before eating possible (train later?). Done 16th.
- 
2g pectin, 3 capsules: overdose 15th! Trying down to 
1. & 30’ before meal.
- Psyllium (diarrhea/lipids): not with supps! Except pectin (13:00)? Or instead.
- : ordered SRP 250.000 SPU instead of the 7x10.000 SPU at the moment. (Water!)
- LDL down, but triglycerides up means even more complex carbs & supps soon, e.g.:
- 1) The very itchy flush all over from 1x250mg Niacin (B3) means I’ll try 3x50mg.
- and’ll get homocystein as well as LDL & triglycerides checked every month.
- : 2) ordered microalgae for more concentrated vegan Ω3.
- order PQQ (Pyrroloquinoline quinone)?
- order D3 with K2, as my D3 is still at the minimum, despite 20.000IE/w.
Supps to KEEP (details here & in chart): L-Arginine, L-Carnitine, vitamin D3, !GABA, ginkgo, !glutamine, magnesium glycinate, magnesium malate, mumijo, NAC, !NADH, P5P, !Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.
2021-11-16 11:45
SLEEP: !GABA (+glutamine / P5P), !Passiflora, NAC! & Rhodiola, Q10, Quercetin, SRP, not Mg gly
theanine: relaxation & alertness, so helped effective & shorter sleep - better not at the moment.
WAKE/FOG: GABA/theanine, magnesium glycinate & malate (<7x!), NAC, NADH, ALC, ginkgo
/ ALC. Studies: for fog, not fatigue. Not together with LC/carnitine.
ACHE: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
ENERGY/FATIGUE: !Ribose (GI-sfx: 3x0.2g), !NADH , NAC (5x.5g), L-carnitine, CoQ10, ginkgo
NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
/ L-Carnitine (LC) better than ALC for physical fatigue, cf. PLC.
CoQ10: fatigue, sleep, bp, lipids, flow, gums, 3-6m, ubiquinol more bio-available vs. ubiquinone more research.
INFLAMMATION: mumijo, NAC, Rhodiola, SAMe, SRP, Zn; Q10 & local treatments for jaw.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
Zinc bisblycinate with breakfast (picolinate before). GP: Not too much.
STIFFNESS: !GABA NADH! (since Nov 14th). Glutamine doesn’t help me.
NOSTRILS STUFFY at night: Q10? Better since taking it… tea tree oil, “Breathe well” oils: acid).
EVERYTHING: // B12? Schüssler 2, 4 & 7 (3-6m.?) Vitamin B12: injections again.
ACID: !almonds
Mumijo wasn’t working for GI first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
Guaifenesin/Amand???
SELF-PHYSIO (click for details): 1h40 ✅
eve+day: Timing, AuTr 10’, hunchback-pillow 6’, cold shower (10’), palpate 1’, belly 1’, back 4’, loins 3’, foot on knee/cross-legged 40’, twist-stretch 2’, plantar/calf stretch 7’, yoga 3’, neck 1+ 4’, teeth 2x2’, marionette-hang 5’,
jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: GP blood results16th: lp(a) same, B12 good, D3 OK, added K2 is good. Triglycerides are too high again, 237!! (carbs & nuts), up from 173, and LDL is still 113 too, but down from 149 3 weeks ago; still OK considering no meds (where they were down to 100 resp. 46). CK good now (138, down from 200). CRP none. So glad that there's nothing else, and that lp(a) is still stable, but disappointed about the triglycerides going up. So omega 3, avocado, nuts, I'll try dark chocolate again after all, psyllium. sweet potatoes, is my muesli really whole grain? Praps change away from gluten-free. As my homocysteine is high and B12 has rocketed due to 1x5mg s.c. I could now try B3/niacin.... Acupressure was only ear acupressure today, which centred on elbows and loins.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today:
- Looked for a new higher dosed serrapeptase product and found one by Arthur Andrew Medical with really good thoughts & review (not sure if unbiased, but rings honest) on serrapeptase.org, and ordered that from a reliable sounding retailer: Dutch, so it gets here quicker than a US product from there or Asia.
- For niacin I just read up again to start with less first.
- For microalgae I had too much information to decide on a product today. Edit: I decided on Norsan, bought cheaper via my online pharmacy platform.
Said today: 40% activity is what I’m aiming at, and to get the praps 60% of “activity” - of self-treatment & research - down, once I’ve got everything/myself sorted… 
Lessons in self-care #124 Blog and getting supps sorted was focus, but also work as I wanted.
Reasons to be cheerful #131 Actually quite good today, the new “Devil’s drug” was funny when I realized it was only gonna take an hour to get over it. All over, but nothing like the skin sfx of COX2-inhibitors or Metamizole!
- 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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