My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-22, Monday - good sleep from NAC for 7 days now. Still good without NADH.
(v4: 18:00 after 1x NADH, let’s see…)
(v3: 13:00 - still fine without NADH; remember: it’s energy, Ache & suppleness which it all improves)
(v2: 09:00: Sleep breaks around/under 30’ for the 7th time!)
(v1: eve before - late again due to ordering NAC in capsules & PQQ)
Triggers & resulting Symptoms
SLEEP (click for details): 8h34, up 4x (18') ➔ Feeling 90% well, Ache 0-1 of 7 ✅
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:50-
01:00 5’ 90%/1 p1 st1 drink fw1’ PfNcSr2
02:48 5’ 90%/1 p1+p0 st1 drink fw1’ mumijo2 gums
05:42 5’ 90%/1 p0 st1 drink fw1’
07:33 3’ 90%/1 p0 st1 drink fw1’
-08:42
(teeth)
Sum: 10+8h42-(5+5+5+3=)18 = 8h52-18’ = 8h34, up 4x (18’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Music production, supps, reading ➔ 90%/1, table tennis no problem, 2h at work 16:00-18:00 (however then working at rest online) was OK ➔ 90%/1, but getting tired and stiff, so tried 1 NADH at 17:40, let's see. Well it took an hour till about 18:40 to kick in a bit. Gotta remember to take it easy. But I'm tired, so that'll curb it I hope.
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: ✅. Everything OK, except a bit of bladder yesterday evening. Ball/front of my left foot is hurting regularly, I'm sure that's something I can learn to do something against.
➔
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
28 Supps: PLANNED/TAKEN TODAY (click for what-when-details): ↘3 NEW/IRREGULAR/CHANGED: B3: 3x↗0.125g, NADH 1x5mg at 17:40, Ribose 0.g (↗25 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, Pectin/Psyllium, Q10:1, Qc1, Res2, Rho2, SAMe1, Se1, Serrapeptase 3x2x125k, the: .2g, Zn1)
Template: B3: 3x↗0.125g, NADH 1x5mg, Ribose 0.g
/19:10 “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = "PfArB3Cr MlGly P5RoSe,Ω3/meal
/21:40 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:20 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:00 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
/02:55 “03:00” mumijo#1+2 gums
(teeth)
/05:45 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 “Up”: 2xNADH#?
/10:00 “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/11:00 “08:00” gly#3 0NAC#3+ “GyNc”. Nut > grain-Meal:
FILL NEW!! ToGo C: Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) Old Srp 2x5 in 3rd comp.-box.
/11:00 “11:00” (+2h/) ma#2 0Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
/13:00 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:00 “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
Next: Carnitin & praps Arginine in capsules.
17:35 “17:00” (“meal/acids+2h”) Nd#1.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
eve:
“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:
-
Left tea tree oil again and encapsulating all carnitine to protect my esophagus.
-
I/'d/'ll need 14! compartments for preparing pills a day in advance…
-
Order D3 with K2, as my D3 is still a bit less than middle, despite 20.000IE/w.
- Re-order passiflora (in a week or two will do), praps leave Mg bisglycinate (is it worth it?).
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): 83' ✅
yoga/stretching 25’, gums 2x30’’, cold shower (10’), hunchback-pillow 5’, foot on knee/cross-legged 15’, Timing, AuTr 5’, palpate 1’, belly 2’, back 6’, neck 1+ 3’, neck 2 2’, plantar/calf stretch 3’, V 1‘, loins 2’, marionette-hang 2’,
twist-stretch 5’, teeth 3x2’, jolt-jump 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Read relationship book - 3 chapters might help a little, but more my wife than me. But good ideas to discuss in tomorrow's psychotherapy session.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Sleep breaks around/under 30’ for the 7th time! Must be the 2xNAC at night. Target: <30’. It does take quite a bit of conscious effort, like tonight work was trying to barge its way in, but I smashed it out using positive images.
Research-search today:
Lessons in self-care #131 Trying to keep work down… not that successful yet…
Reasons to be cheerful #139 30’ of sleep breaks for a week now is brilliant! 
- 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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