My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-28, Sunday - got a lot done, bit wary of tomorrow’s jab (if they have enough vaxx), try to sleep well…
(v3: 15:30 Nuff pity party, now uptempo uplifting dance stuff!)
(v2: 15:10 pretty tearful/crying today, partly procrastinating work (but self-physio & getting on slowly) listening to good old songs or new ones about faith, I guess it’s cos of the jab. I’m excited & praps “afraid” knowing even the first may be f***ing tough on my system, I may be back to square one for quite a time - but glad to be proved wrong.)
(v1: 13:35 still good, so no probly NADH today & lots of stretching while working)
Triggers & resulting Symptoms
SLEEP (click for details): 8h09, up 3x (66'/16') ➔ Feeling 90% well, Ache 0 of 7 ✅
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:59-
2:45 13’ 90%/1 p0 st1 drink fw5’ boxB1
5:10 50’ 80%/1 p0 st1 drink fw2’: 3 Pains boxB3 6
7:51 3’ 90%/1 p0 st1 drink fw2’ Stomach pain 1’ after getting up → drink.
-09:14
Sum: 9h15-(13+50+3=)66’= 8h09, up 3x (66’/16’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: No Ache upon waking up, continuing ➔ 90%/0,
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 at night: dry mouth: gel, neck 🧐: stretching, strong stomach burning 2x (1' after getting up) 🧐 (arginine?): mouthful of almonds. No elbow pain, bit of wrist pain. Try drinking more for mouth & stomach.
➔
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): Stopped arganine and whaddayaknow: Stomach burning stopped immediately... But dunno if I can find the time to put the 7g into 14 capsules per day.... O.o 4 NEW/IRREGULAR/CHANGED: Arg: ↘0x B3: ↘0x, Nd 0x5mg, Ri 0.0g. 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), Ma3, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, 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 A1,2+Ar “19:00” PF#1 Ar#1B3#1Cr#1 0gly/mal#1 P5P/2Rho/0Se Ω3 = “PfArB3Cr Ml P5Ro, Pqq&Ω3/meal”
/21:30 A3 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/23:20 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/02:50 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:20 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/09:25 C1,2+0Ar “+30’=Meal” 0Ar#2,0B3#2Cr#2 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArB3Cr.GaThe GiGly n’AC/Z.
/11:00? C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/12:30 C4 “11:00” (+2h/) ma#2 0Nd#? SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
(/16:15 D2,3,0Ar “15:00” Ar#3,B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/17:50 18:15 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'!
Arg in capsules? Pf: A1+3+4+B1, 0Nia+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:
-
Stomach burning despite no tea tree oil: Stop arginine? Or in capsules?
-
Stopped B3 (NADH on demand)
-
Zinc: OK today, despite taking it, so continuing.
-
Order 20.000IE D3 with K2-MK7 (ApoOrtha)
Supps in the RUNNING (click for details here & in chart above): Ar = L-Arginine, B3 = niacin, vitamin B3, 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, Pq = PQQ = Pyrroloquinoline quinone, 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): 6h05! ✅ By concentrating on knees under feet I'm doing a lot to get my loins more flexible, right is pretty OK, left still has a way to go. But neglecting my neck led to sleep distractions from neck pain, esp. to the left, so gotta care for that again. Also twist-turning while leaning on the sofa I've always been doing to the right, stretching the left nape, so I should do more to the left, stretching the right. BTW this is really hard work, as I am countering the stretching pain while stretch-sitting until it gets too much, and also when unravelling to get up.
twist-stretch 25’, Timing, AuTr 2’, hunchback-pillow 15’, cold shower (10’), foot on knee/cross-legged: 3h25, neck 1+ 25’, yoga/stretching 60’,
cross-legged: phoenix: neck:
work: yesterday’s plus today: 9:55-10-5-11:25. 12:20-30=10’ 12:38-44=6’ 14:45:15’ 15:15-15-16:15=45’ 17:30-17:40=10’ 19:15-19:30=15’
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’
palpate 1’, belly 3’, back 7’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, plantar/calf stretch 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:
Just discovered it’s now possible to mark a text-portion of a post and just edit that (in a small window) without opening all of it: really cool, thanks to Discourse/our mods 
Research-search today:
Lessons in self-care #137 Never fear! Calm! Music! Faith!
Reasons to be cheerful #146 Loads of work, loads of self-physio!
- 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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