My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-29, Monday - OK, despite the weekend’s work, no NADH yet, no jab yet…
(v2: 15:10: still OK, this morning 400 people in the queue, this afternoon no Pfizer, so tomorrow morning when I’ve got more time.)
(v1: 8:15 - night OK, up 7x (cos heating not on?) - jab?! 
Triggers & resulting Symptoms
SLEEP (click for details): 8h01, up 7x (59') ➔ Feeling 90% well, Ache 0 of 7 ✅. I'd forgotten to put the heating on, I think that might've increased breaks (incl. pee urge). 🧐
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:20-
23:55 5’ 90%/1 p0 st1 drink fw1’ very slight heartburn
01:35 5’ 90%/1 p0 st1 drink fw1’ dozing
02:30 35’ 90%/1 p0 st1 drink fw1’ 6
04:20 5’ 90%/1 p0 st1 drink fw1’
05:00 3’ 90%/1 p0 st1 drink fw1’ stomach burn (so not just the arginine?) B3
06:10 3’ 90%/1 p0 st1 drink fw1
06:52 3’ 90%/1 p0 st1 drink fw1
-7:20
Sum: 1h40+7h20-(5+5+35+5+3+3+3=)59’ = 9h-59’= 8h01, up 7x (59’)
ACTIVITIES (aiming for 40% of pre-fibro) ➔ ACHE: Cycling to 3 test centres and a vaxx centre 2x cost a bit of energy, plus commuting & a bit of work, but still ➔ 90%/1, table tennis was praps tiring but also OK, so quite a good day ✅
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: ✅ GI ain't perfect, but OK.
➔
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): 4 NEW/IRREGULAR/CHANGED: Arg, B3, Nd & Ri all: 0 today. Praps consider Pe & Ps again? (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:
/20:05 A1,2+0Ar “19:00” PF#1 0Ar#10B3#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
/22:15 A4 “23:00” PF#3 .3 GABA&glu#2 = “PF+.3Ga/Glu”
/01:40 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
0 B2 “03:00” 0mumijo#2 (teeth)
/05:00 B3 “05:00” (30’) quercetin resveratrol#1 SAM-e1, “QcRsSa” + 0NAC#
0 B4 “Up” 2xNADH#?
/08:00 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.
/12:30 C3 “08:00” gly#3 .5gNAC#3+ “GyNc”. Nut > grain-Meal:
/11:30 C4 “11:00” (+2h/) ma#2 Nd#? :SRP#3+4 — MlNdSr x.2g Rib jaw. (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:10 D2,3,0Ar “15:00” 0Ar#3,0B3#3,Cr#3,3gGA#4/glu#3,gink#2,mal#3.NAC#5, “ArB3Cr.GiGa/Gu.MaNc”
/18:00 D4 “17:00” (“meal/acids+2h”) 0Nd#.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: (3)x50->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
The day's 16 compartments (10', plus 5-10' making capsules)
Arg: Capsules? 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 arginine has decreased stomach burn, not 0 (yet) tho.
-
Stopped B3, NADH on demand, since then energy has been reliably back…
-
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): 88' ✅.
twist-stretch 15’, Timing, AuTr 10’, hunchback-pillow 15’, cold shower (10’), palpate 1’, belly 2’, back 5’, neck 1+ 4’, loins 3’, foot on knee/cross-legged 5’, neck 2 3’, plantar/calf stretch 5’, yoga/stretching 10’,
teeth 3x2’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Wondering if I'll be able to get acupressure tomorrow or Friday...
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Lessons in self-care #138 Maybe not productive, but getting test & trying for the jab was hard work.
Reasons to be cheerful #147 Still quite OK overall, despite the weekend’s work & stress today.
- 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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