My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-27, Saturday - like Thursday: started bad after a good night, then good after 15:30
(v3: 16:40 - better now: NADH? “15:00” supps? (like Thursday))
(v2: Achey fatigue is creeping on me since last week: winter?)
(v1: 10:15 strong hunger pain, like yesterday 
- bug?)
Triggers & resulting Symptoms
SLEEP (click for details): 8h44, up 5x (61'/31') ➔ Feeling 90% well, Ache 1 of 7 ✅, but then...
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:40-
23:55 3’ 90%/1 p2 st1 drink fw1’
1:05 20’ 70%/2 p1+p0 st1 drink fw18’
3:29 4’ 70%->90%/2->1 , p1 st1 drink fw2’
4:50 4’ 90%/2->1 p1 st1 drink fw1’
06:20 30’ 90%/1 p0 st1 drink fw1’ 6 6:50-
-8:24 90%/1 p0 st1 Hunger pain, like yesterday too - from what now?
Sum: 1h20+8h25-(3+20+4+4+30=)61’= 8h44, up 5x (61’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Strange at the moment: I'm becoming more supple, my pains are still down, my ache is quite OK, but I just don't really have that energy at the mo - and that shortly after getting so much from NADH (sometimes) ➔ 70%-80%/1. But stopping B3 and trying 2 NADH at 11:00 today didn't do anything. Despite resting while steadily working (want to get a lot done this weekend, esp. cos of getting jab next week), feeling OK with that ➔ 70%-80%/2-3. Better from 15:30, like Thursday ➔ 90%/1 (calm mode), despite 1h stroll in the cold, suggesting it's NOT the winter ✅. Continued till evening. ✅
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: 2xp2 at 23:55, 13:55, 5xp1 🧐. Hunger pain, like yesterday evening (amino acids? Or am I just overall not OK, praps some subliminal virus or a rest of the gastritis bug? = Cryotherapy (cold barrel & cold shower) tolerance down (cold outside seems OK), slight nausea etc. the last week) ❌ Risky getting the jab now, but also risky getting CoV now/soon. Okey-dokey, my wife's got a cold now, so maybe I'm fighting that off. Or winter. Hunger at 14:00 fairly strong, but not as painful. Sitting cross-legged ✅, altho it takes a minute to to unravel. Helps feel better and cope with all sitting, doubt I'd be able to stand long at the mo. Unravelling is getting quicker, esp. if I mix with 1 leg under other knee. ✅ Tough "work" tho, pain of the stretching makes me partly slightly nauseous, so it's fair to count it as 4h of self-treatment.
➔
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
25 Supps: PLANNED/TAKEN TODAY (click for details): If it were the supps which help in the afternoon but not in the morning, then zinc of all things would be the difference = problem... Let's see timorrow, take it once more, then leave it on Monday. 3 NEW/IRREGULAR/CHANGED: B3: ↘0x↘0g, Nd ↗2x5mg, Ri ↗5.g unnec. 4 OUT: ↘0Mumijo ↘0Gly ↘Pe ↘Ps (22 REGULAR: Ar 3x2g, B12 5mg/2m, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pqq 1, 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:
/20:00 +ginkgo A1,2+Ar “19:00” PF#1 Ar#10B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:50 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:55 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:10 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/04:50 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/08:35 C1,2+Ar “+30’=Meal” Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,0gly#,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/09:00 D3
/09:05 C3 “08:00” 0gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal: -09:05
/11:15 C4 “11:00” (+2h/) ma#2 2Nd :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:40 D2,3,Ar “15:00” Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:55 D4 “17:00” (“meal/acids+2h”) Nd#?.Q10.Rs#2,Sr#5+6. jaw “Nd&Q1RsSr2” jaw Meal: >19:15
eve:
“18:00” Prepare tomorrow: 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.)
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 10'!
Pf: A1+3+4+B1, 0Nia+2Cr: 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:
-
Tea tree oil OK twice, try more.
-
Stopped B3 for NADH (“11:00”).
-
What about stopping zinc? Watch tomorrow & try without on Monday.
-
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): 4h13 ✅
Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 2’, twist-stretch 20’, loins 0’, yoga/stretching 15’, plantar/calf stretch 3’, teeth 1x2’, foot on knee/cross-legged 15’, (with heat pad for hours: “5’”)
cross-legged: 10:25-40=15’, 10:58-11:11=13’ +6’, foot under le knee 10’, ri: 12.49-13:45=56’ = 15+13+6+10+56=100’/ 10’ 19:15-20:00=45’
work: 10:25-55=30’ 10:58-12-12:13=1h03 12:49-13:45=56’= 2h30+? für 6. 10’ 19:15-20:00=45’
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: Cryotherapy yesterday was long enough, I wanted to get out immediately after the 3' - normally I can stay in longer... fits nicely/strangely to it having got harder for me to have pure cold showers.. After ear acupressure to help the hearing drop get back to normal, we concentrated on my left elbow, which turned into mainly my left biceps, with loads of trigger points further up than the elbow. Also fits to a pain between my left shoulder and neck. The muscles of my left backside have apparently been worked on enough, they aren't causing any problems any more while sitting cross-legged etc.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Lessons in self-care #136 Working steadily, but without pressure.
Reasons to be cheerful #145 I’m just calm & satisfied, despite the fatigued Ache.
- My “How to symptom track & trigger hunt”
- Next up…: Oct/Nov-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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