My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-20, Saturday - NADH working in the course of the day, found confirmation on this (see development)
Triggers & resulting Symptoms
SLEEP (click for details): 7h42, up 7x (36') ➔ Feeling 90% well, Ache 0-1 of 7 ✅, altho much too late (blog & order ginkgo). Dreams & GI were only a problem for a short time, so I can stop registering those now, & also I think I can air my bedroom without additional reminder.
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 01:10-
02:24 4’ 90%/1 p0 st1 drink fw2’ dream 
, GI PF+Nc+Sr2.
03:12 4’ 90%/1 p1 st0 drink fw2’ dream , GI
04:23 4’ 90%/1 p1 st0 drink fw2’ dream , GI mumijo
05:38 3’ 90%/1 p0 st0 drink fw1’ dream , GI
06:53 13’ 90%/1 p0 st0 drink fw10’ dream , GI Rs.Sa
08:06 3’ 90%/1 p0 st0 drink fw1’ dream , GI air
09:04 5’ 90%/1 p0 st0 drink fw1’ dream , GI
-9:28
Sum: -1h10+9h28-(4+4+4+3+13+3+5=)36’ = 8h18-36’= 7h42, up 7x (36’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: getting up etc., 10' slow cycle ➔ 80%/2, & tired, fatigued, despite the fair amount of sleep, & 2x NADH hasn't helped. I'd thought just resting'd be enough and bed late wdnt matter... Getting better at 14:00 after resting, supps, meal, phoning ➔ 85%/1-2, at 16:00 suppleness & energy, not much ache, but still a bit fatigued & tired as if reconvalescent, so I spose 85%/1 and keeping a low profile...
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: All good ✅, surprisingly p5 at 15:30, praps not enough GABA this morning (0.4 instead of 0.6g), p2 at 16:30.
➔
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: 28 PLANNED/TAKEN TODAY (click for what-when-details): Don't understand why NADH is failing again. Interactions? Placebo? Hoping the further supps are gonna bring me back up. For quite a few days energy, ache, also muscle tenseness, praps blood flow were improved & I must say I'm still reaping some benefits, like being able to do more and better stretches, and being able to call on extra energy if necessary. So it ain't gone with the wind. Less GABA at 10:20 may've caused p5 at 15:30. Researching (see below) has given me important ideas. 7 NEW/IRREGULAR/CHANGED: B3: 3x↗0.1g, NADH (2+1↗+1)x5mg, Pectin 1/Psyllium, Ribose 0.g Serrapeptase 3x2x↗125k (21 REGULAR: Arg 3x2g, B12 5mg/2m, Car 3x1g, D3 1/w, GAB: ~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5, incl. 2x1/night), Ω3, P5P1, PF4, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, the: .2g, Zn1)
Template: B3:3x0.1g, NADH (2+1+1)x5mg, Pectin/Psyllium, Ribose 0.g, Serrapeptase 3x2x↗125k
/21:30 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArCr MlGly P5RoSe,Ω3/meal”
/23:55 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:35 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/02:25 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/04:25 “03:00” mumijo#1+2 (teeth)
/06:55 “05:00” (30’) 0quercetin resveratrol#1 SAM-e1 “QcRsSa” (1 Qc less as taken last night)
/09:40 “Up”: NADH#1+2
/10:20 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z. + D3 (Saturday 20th)
/11:25 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: -10:55.
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go. Srp 2x5 in 3rd comp.-box.
/13:00 “11:00” (+2h/) ma#2 Nd#3 SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
/13:30 “13:00” Pectin and/or psyllium with meal, no other supps. 2nd meal: -14:05
/15:25 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/17:45 “17:00” (“meal/acids+2h”) Nd#4?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw (Meal: 18:15?)
eve: no
“18:00” Prepare tomorrow’s: 1) 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. 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.; next: Jan 4th.)
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:
-
NADH: Re-reading: More water! Or sub-lingual!
-
: The “250k” (2x125k) serrapeptase (“serrétia”) now 3x2x125k, still nothing unexpected.
-
Ordered new & better ginkgo. Replenishing Mg bisglycinate & esp. Passiflora up next. -
Microalgae-Ω3: 1x5ml (“17:00”).
-
order D3 with K2, as my D3 is still at the lesser end, despite taking 20.000IE/w.
-
order PQQ (Pyrroloquinoline quinone)?
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.
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): 50' ✅. Needed 1' to get out of sitting cross-legged, another 1' to get up.
Timing, AuTr 5’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, foot on knee/cross-legged 15’, teeth 2x2’.
neck 1+ 4’, twist-stretch 5’, loins 2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 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 / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Due to my life’s changes I’m starting a new ToDo list, to prioritize better again. On both my private & work laptop. There was much less to have to concentrate on the last two years, mainly my body, so I’ve stopped using the pda I’d been using for >10y. But the amount of supps & things I can do has increased to a level that I’m now getting confused & procrastinating more often. Now I’m moving most of the mobile alarms & calendar as well as the old pda calendar etc. over to the laptops as these have become my focus points & what I use most. I use many alarms but ignore them easily, thinking what I’m doing at that time seems more important. I may need to rotate life areas a bit more, not sure yet. Spinning plates is an image that helped me working full time - now most usually don’t even get to wobble, except of late my body again, which is exactly the wrong ‘plate’ to wobble, but the amount of plates confuses me. I found working down lists very helpful to stay in control. A colleague reproached me a few hours ago to keep it slow.
Research-search today: Looking for more details on NADH I’ve now found people confirming: take it sublingually, but irregularly, so only a few times per week, and not to overdo it when taking it. That sounds like my experience more than the 10mg every morning that Teitelbaum and others suggest. Not sure if I can open my capsules and take it sublingually, like you can amino acids, because people are saying it has to be stabilized and it is sold by ENADA and others as a specifically sublingual lozenge. OK, but at least I now have an idea what might have been happening. For a lark I’ll try a 4th one sublingually now… but take it sloooow. 
Lessons in self-care #129 Ordering: I guess PQQ is more important than Pf & K2, take it easy.
Reasons to be cheerful #136 Yay, NADH working again a bit, and I’m starting to understand it better.
- 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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