My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-18, Thursday - less energy & more stiffness, probably due to no NADH at 8:00 (but sitting cross-legged good), or - as Ache returned a bit after work at 14:00 - overdoing it is still happening, as I’d thought it might. But even after that it was different than before, no hurt, no real Ache, just losing self-discipline and motivation, as if my body were shouting STOP. Confusing day. 
Triggers & resulting Symptoms
SLEEP (click for details): 9h37, up 5x (27') ➔ so can't exactly complain about the NAC, but too long. Feeling 90% well, Ache 0 of 7 ✅, dreams, GI ✅ (except some wind, no air till morning). Stints were good: 2.7h, 1.3, 1.8, 2, 1.5 and 1.5h, getting up no problem, but really waking up and energy was a problem due to not having enough time to take NADH, before the meal, as I wanted to get to work early. If it's the 3!xNAC that's improving sleep depth, then I wdnt want to go down on that, but 9.5h sleep doesn't feel necessary, seeing as I feel tireder now than the last few days. OTO I did get very tired at 21:00 yesterday, but finishing the blog entry took quite some time. So completing the blog entry earlier still has a high priority. I could put an alarm on earlier if I really want to get to work earlier. But I think it more fitting to put my body in first place, so no alarm, just staying at home longer. Instead of leaving out the NADH, incomplete back exercises, & cycling with less stress. A good test praps, but actually I had decided already that 30' is just too short. Just that that was for the earlier train, this is for the later train, but sleeping 30' longer. Makes sure the message has got home I spose. Or to put it more drastically: taking 15' longer in the mornings will greatly improve my day. Apart from that I can still have a look if 3x/n NAC too much...
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:15-
23:12 3’ 90%/1 p0 st1 drink4 fw1’ dream 
, GI
01:55 3’ 90%/1 p0 st1 drink4 fw1’ dream , GI
03:08 10’ 90%/1 p0 st1 drink4 fw2’ dream , GI (wind) teeth
05:11 7’ 90%/1 p0 st1 drink8 fw2’ dream , GI (wind) Nc QcRsSaSr
06:45 4’ 90%/1 p0 st1 drink3 fw1’ dream , GI
air
-8:19 90%/1 p0 st1 tired, but awake
Sum: 1h45+8h19-(3+3+10+7+4=)27’ = 10h04-27’= 9h37, up 5x (27’)
ACTIVITIES ➔ ACHE: commuting & work ➔ 90%/1-0, not 95/100%, due to too much NAC & sleep? And not early enough NADH. But even before being able to take it, energy & stiffness has already improved at 11:00, despite taking the NADH later. Further light work and commuting back ➔ 80%/2-3 After that still feeling under the weather, table tennis was OK ➔ 80%/2, but a bit of a strain, and slightly nauseous all the time during acupressure (back mobilization) ➔ 80%/2, missing out all supps after 13:00 cos everything was confusing (wife dental implantant, acupressure different day and much later) and I'd forgotten to prepare the supps I needed "to go"... ➔ 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: ✅. Started a bit stiffer than usual (NAC/NADH) 9-11. Single pains/symptoms were OK, but generally everything was wonky. Like energy & stiffness usually very good, but sort of fatigued & achey at the same time. Plus long esophagus block again.
➔
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): Good sleep, so NAC may've been good. Didn't manage the 2 NADH 30' before eating/train, so later. Stool in the morning first very solid then very loose, strange. NADH later may have worked the past few days, but not today, maybe the combo NAC/NADH, but getting better even before taking the NADH at 11:00. Also forgot: I can always try the ribose directly with a meal.... Did add that, but didn't help much. Then due to different acupressure I forgot the "15:00" batch and have now at 19:45 decided to leave it out, but take the "17:00" batch, go to shops and then eat and take the "19:00" batch. NEW/IRREGULAR: B3: only 2 of 3x↘50mg, NADH (2+1)x5mg, Pectin 1/Psyllium, Ribose 0.5g (REGULAR: Arg 3x2g with 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, SRP>>, Rho2, the: .2g, Zn1)
Template: B3:50mg, NADH (2+1+1)x5mg, Pectin 1, Ribose 0.g
/19:45 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
“meal” Ω3
/21:30 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/01:35 “01:00” PF#4 NAC#2 SRP1#+2 (PF+2S) “PF+Nc+Sr2”.
/03.10 “03:00” mumijo#1+2, teeth .
/05:15 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3/ “QcRsSaSr” + NAC#3.
0, so later “Up”: NADH#1+2.
/08:25 “+30’=Meal” Ar#2,B3,Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#4,Zn=ArBCr.GaThe GiGly n’AC/Z Meal till 8:50.
/08:25 + cranberry/pumpkin seed/0.2g vitamin C protect for bladder, with meal, Ω3 too.
/12:40 “08:00” gly#3 .5gNAC#5+ “GyNc”, not Sr! Meal: -8:55 (much more nuts (half!) and much less grain - needs more time tho.)
/11:05 “11:00” (+2h/) ma#2 Nd#1+2 
(no acids!) SRP#10-12 — MlNdSr x.2g Rib jaw. (1st meal at: 9:00)
/14:00 “13:00” Pectin, psyllium, with meal, no other supps, omega 3 is hopefully OK too.
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Srp 2x5 in 3rd comp.-box.
0 “15:00” Ar#3,Cr#3,3gGA#4/glu#3,gink#2,0mal#3.NAC#6, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/19:45 “17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#+1 jaw “Nd&Q1RsSr” jaw Meal: >19:15
eve 18th:
/20:30 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se = “PfArCr MlGly P5RoSe”
“meal” Ω3
/21:50 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/23:35 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
“18:00” Prepare tomorrow’s: 1) Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed. 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here
5) Remove “v3” here 6) Cut template, 7) Save this, 8) 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) B3: 3x50mg increasing the dose to 3x100…200, 300, and ??500 every 2 weeks, 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:
- 3x NAC: 21:00, 1:00 AND 5:00: #5 (18th): Up 5x, 27’ is good, but 9h27 is too long, too tired.
- NADH upon waking (train later?). #3 (18th): Didn’t work. Really: NO ache?? At night there was, same as ever. A bit tired & exhausted from >NAC & <NADH.
- 
1 cps pectin + psyllium, 30’ before meal: 13:00, only psyllium today at work.
- : Treble x 10k serrapeptase, till the 250k (“serrétia”) comes (more water).
- Triglycerides, niacin !3x50mg, plus microalgae-Ω3 soon.
- 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): 76' ✅
foot on knee/cross-legged 50’, Timing, AuTr 0’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 1’, back 4’,
neck 1+ 4’, twist-stretch 5’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Acupressure today instead of tomorrow: Back, neck, left loin, painful, nauseous, knackered after.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today: None.
Lessons in self-care #126 Absolutely no sense in stress in the mornings just because I’m feeling better, that’ll be kicking my feet from under me.
Reasons to be cheerful #133 Learning every single day is fun.
Reasons to be cheerful #134 Great to talk with one of my (few) best mates again yesterday (incl. long fast walk…)
- 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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