My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-25, Thursday - slow beginning, as if sick, then 15:00 good, 3.5h at grandchild’s!
(v4: 14:25 taking it slow all day)
(v3: 08:10 - still not OK, so I’ll have to take it easy today also)
(v2: eve, 22:40: not feeling well, as if sick, starting to think it’s one of more of the supps…
(v1: eve before: preparing the supps took 50’, cos of mixing up…
)
Triggers & resulting Symptoms
SLEEP (click for details): 8h35, up 5x (46') ➔ Feeling 80% well, Ache 1 of 7, a bit sick ❌, at night manily 70%/2 ❌
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS-not so cold p0 Sleep 22:40-
00:20 7’ 70%/2 p0+p0 st1 drink fw4’ Pf.Ga.Glu
02:45 11’ 70%/2 p0 st2 drink fw9’ PF.Nc.Sr2 (mumijo length)
02:45 4’ 70%/2 p0 st2 drink fw2’
04:40 20’ 70%/2 p0 st1 drink fw18’ (selene length) QRS2
06.58 4’ 80%/2 p0 st2 drink fw2’ “hungry”/pain/slightly sick (from QRS2?) → drink6
-08:01
Sum: 1h20+8h01-(7+11+4+20+4=)46’= 9h21-46= 8h35, up 5x (46’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Evening still ➔ 75%/2-3, no idea what's wrong, apart from praps sleep a bit. My wife claims I've been doing too much. Well not this week. Leftovers from last? Not only today I've been sneaking myself out of pure cold showers for a week, starting warm or semi-warm, first going directly to cold, now only really short cold, alternately. Also I've been feeling very slightly nauseous since yesterday evening, as if I'd got gastritis again. Got to work early, but then taking it slow. Then 15:00 grandchild & mum brilliant 3.5h! ✅ (altho crossing legs wasn't as good as in the morning...🧐)
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: OK ✅, except: both elbows at night & slightly nauseous, cross-legged better in the morning than in the evening...
➔
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
↘24 Supps: PLANNED/TAKEN TODAY (click for details): If I'm still feeling sort of ill tomorrow, I'll be taking some of the supps down again, starting with the last ones, PQQ, B3, Pe, Ps, Ω3, then Qc, Rs, the new Q10..., reduce Srp again, then Ar & Cr,. Come to think of it, I've been taking mumijo since Oct 8th, selenium gets toxic after 6 months, how about that? On Aug 28th I write "keeping up from thyroid, but before that I hadn't noted when I was taking it, so I'll need to look when I ordered it from my pharmacy: Feb 8th, so that's 9 months instead of 6. Also decided to leave magnesium bisglycinate in time (running out anyway) to see if it makes a difference. Also wondering if B3 is worth it anyway, in comparison to NADH. 3 NEW/IRREGULAR/CHANGED: B3: 3x↘0.1g, Nd ↘0x5mg, Pqq, Ri 0.g 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (↘21 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Gy3, Ma3, Mu2, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pectin1, Psyllium1, Q10:1, Qc1, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)
(Template: B3: 3x↘0.125g, Nd 1x5mg, Ri 0.g)
Abbreviations resolved under “supps to KEEP”.
What-when-details:
/19:50 A1,2+Ar “19:00” PF#1 Ar#1B3#1Cr#1 gly#1/mal1 P5P/2Rho/Se Ω3 = “PfArB3Cr MlGly P5RoSe, Pqq&Ω3/meal”
/21:?40 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:20 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:45 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#1 (teeth)
/05:00 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC# (only 3 pills I think)
B4 “Up” 2xNADH#?
/08:05 C1,2+Ar “+30’=Meal” Ar#2,B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/08:50 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:00 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
D2,3,Ar “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” 2MORROW: 1) Complete & copy changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” here 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.; next: Jan 4th.)
Mumijo since Oct 8th = 49 days, instead of the 30 suggested, so now a break of 10 days, and then again, or stopping, since I can’t feel it helping at all. JayCS’s Fibro Blog - #540 by JayCS
Amounts: Ar 3g(2/2) B3: 3x50->500mg/2w, Cr 4x1g, glyc/mal 2x3 Nc: 2.4g, Nd 2-7x5mg? Ri 0.5g+
Not with meals, Nd Sa Rs Sr Mu Q1:oil/Nd(Se).
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
16 compartments a complete day in advance, 'down' to 20' *sigh*, then something fell out and I saw something wrong, which together took me another 30'. Tomorrow, tomorrow it'll be down to 20'. Not sure if it's worth it. This getting mixed up or mixing things up happens more when I do more. And one day I'll probably trip up with all 16 compartments. flying all over the place. What a laugh that'll be - I think I'll just put them away until I feel like doing a biiiig puzzle...
Pf: A1+3+4+B1, Nia+Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, Gly: A1+C2+C3, Mal: A2+C4+D3, Nc: A3, B1(/3),C1,C3,D3, Rs: B3,D4 Sr: B1,C4,D4
SINGLE: A2:P5/Ro/Se(Ω/Pq:meal), B2:mu, B3:QcSa, B4: 2xNADH+ C2:Th,Zn, D1: Pe. D4:Q1.
Supps to CHANGE:
-
Stopping mumijo after 48 days instead of 20-30 as recommended. Time flies.
Also gly as it’s running out & Pe & Ps as it’s for CVD & not proven, so not my focus. -
Tea tree oil again?
-
Watch B3 vs. NADH (as “activated form of B3”)!
-
Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps to KEEP (click for details here & in chart above): Ar = L-Arginine, B12 = vitamin B12, Cr = L-Carnitine, D3 = vitamin D3, Ga = !GABA, Gi = ginkgo, Gu or Glu = !glutamine, Gy or Gly = magnesium glycinate, Ma or Ml or Mal = magnesium malate, Mu = mumijo, Nc = !NAC, Nd = !NADH, Ω3 = omega 3, P5 = P5P (form of vitamin B6), Pe = Pectin, Pf or PF !Passiflora, Ps = Psyllium, Q10 or Q1 = CoQ10, Qc = Quercetin, Rs = Resveratrol, Ro = Rhodiola, Ri = Ribose, Sa = SAM-e/SAMe, Se = Selenium, Sr = serrapeptase, Th or The = theanine, Z or Zn or Zi = 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): 99' ✅. Cross-legged better and better! But worse again in the evening.
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 10’, foot on knee/cross-legged 30’, yoga/stretching 5’, plantar/calf stretch 10’, neck 1+ 1’, loins 3’, teeth 2x2’,
jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Sitting cross-legged is becoming really comfy and helps my lower back pain, so the treatment helped that. Dunno if my sick & nauseous feeling comes partly from it too tho, as I feel slightly nauseous during the treatment. Or is both something else...
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Lessons in self-care #134 Slooow again, very slow.
Reasons to be cheerful #142 Brilliant with my grandchild and her mum, got better just in time (after all the 15:00 supps… - so can’t be all bad.)
- 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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