2022-01-15, Saturday - 4xTT! 
Supps & breath more 
& 
v3: 13:45 4TT OK (dizzy). Upping 5 supps.
v2: 10:10 Good night. Breath-holds getting closer to 3x3 minutes. Next: Increase stamina? (by >WHM! TT & 1’-workouts?)
v1: 20:35 histaminey-headache stopped by earlier GABA. 22:10 breath-holding to prepare for the cold shower & sleep. Fennel tea again instead of soy milk. Zero tolerance for each & every single symptom
Triggers & resulting Symptoms
SLEEP (click for details): 8h34, up 5x (29') ✅, ➔ Feeling 90 well, Ache 1 of 7 ✅, waking up: 90%/1 ✅. Breath-holding before cold showering was good for the cold shower, but gave me too much energy for sleeping, OTOH a very good night. Try again. Tea at night increases pee pain, but not the frequency, try again, praps GABA needs further adjusting. For sleep amount I now always calculate getting to 8h30 or above, using Yoga Nidra if necessary, too awake.
No fw! lbu: belly tensing? No half-sitting on sofa!
cold shower p0 Sleep 23:00- too much energy from the breath-holding… )?! and wanting to research histamine supps & diet more.
0:37-
2:03 3’ 90%/1 (bc WHM!) p2 (bc tea!) st1 drink fw1’
3:02 3’ 90%/1 (WHM) p2 (tea!) st1 drink fw1’ HWB
4:35 3’ 90%/1 (WHM) p1 (tea!) st1 drink fw1’
6:40 17’ 90%/1 (WHM) p0 (urge: tea) st1 drink fw1’
8:02 3’ 90%/1 p0 st1 drink fw1’ ALA
-9:40
Sum: 9h40-37-(3+3+3+17+3=)29’ = 9h03-29’ = 8h34, up 5x (29’)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: doing a bit, getting queasy after 20’ ➔ 80%/2, breath-hold ➔ 90%/1 
, ate late & a lot of gluten-free muesli, then housework made me a little dizzy and TT 4 games at 11:50 dizzy & nauseous, but not Achey ➔ 70%/1 
(e.g. cycle 
, TT = , meetings/social 
, mask 
, kids 
, work ➔ ?80%/2) ?
ACTIONS ➔ PAINS: , except 3xp2, I think from tea. GI loose, I think due to psyllium: Less water or stop it.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.)
Treatments
Docs:
GP: DAO, Diet, C/NAC? Cu? B3? WHM! Acupr! EoE? Cyto-doc? Cryoth-rx-explanation?
WHB (3 rounds)
22:20 
(to prepare for the cold shower & sleep) :two 10:00: 2’20’’ 2’40’’ 2’50’’
Aloe vera juice (50ml)
? Still to buy it… Drat, forgot agaiin.
Nux vomica nec 22:05 (preventative), 
dito 10:10 
13:05
SELF-PHYSIO (click for details): 2h33 ✅. Didn't feel the need for more today, but ZERO tolerance, immediately I felt a slight pain in my left thigh, I got the massage gun.
plantar/calf stretch 5’, twist-stretch 30’, loins 2’, yoga/stretching 15’, hand-exerciser 6’, breath-hold 12+16’, cold shower (10’), cream 5’, Timing, HWB 3’, left foot on/under right knee/cross-legged 10’, hunchback-pillow 10’, AuTr 20’, teeth 2x2’, palpate 1’, belly 3’, back 8’, massage gun 3’,
calendula essence 2x1’, foot bath 15’, neck 1+ 2’, neck 2 4’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, RR x2’, workout 7’, temperature 5’, acupressure 6’
These are the supps Hoffman centre say I should change:
A.1 Quercetin – up to 4x.5g/d,
A.2 2x175mg/d ECGC. eBay: fsa, Made in Germany, 90x.25g 15€ = 5€/m,
A.4 Chamomile tea (Apigenin, luteolin) – 1 to 2 cups before bed,
A.6 Diamine oxidase enzymes (DAO) – 2cps/meal
A.7 Vitamin C 1-3 g daily - praps up.
B.1 Luteolin – 2x.1g/d.
B.2 Ginkgo up to .5g/d, = 3x.
B.3 Silymarin (Mariendistel) – 1-2x.5g/d.
B.4 Shea oil (isn’t this shea butter?) 3 cps
B.5 ellagic acid (Granatapfel) .5g/d
B.6 Pycnogenol – 1-2x.5g/d, so up to 2x.
B.7 Honokiol = Magnolia Bark (Magnolienrinde) 2x.2g/d,
B.8 Parthenolide (Feverfew) – 1-2x.2g/d
Supps: CHANGE: Order CoQ10, SAMe & theanine; & DAO & Cu. Remember Ribose for energy. Earlier GABA helped sinuses, acupressure was OK, but not yet perfect for nostril. Started vit. C 2x.5g again, if that's OK, more. Qc now up to 4, ginkgo 3 & pine 2. PLANNED/TAKEN TODAY: click for details:
Abbreviations resolved under blog references
ZERO: NAC Nc: 0x2.5g(5, incl. 2x1/night), Nd, Arg, B3, Rib, Pe, Ps, Se. CoQ10 & Theanine not ordered yet.
(REGULAR (19+3): B2 1x.1g, B12 5mg/2m, C 2x.5g, Cr 3x1g, D3 1/w, Ga: ~2g+(4), !3Gi, Gu:~1.2g+(4), Mg Gly 2x2, Mg Ma1x2, Ω3, P5:1, Pf4, Pq1, Q10 0x2x1g/d, Qc !4x.5g/d, Rs2, Ro2, 0Sa1, Sr 3x1x125k, 0The.2g, Zn1)
What-when-details: Updated Jan 7th (before: see the reference post)
/19:35 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3
/20:35 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC) which improved headache by 22:00
Chamomile tea? Can’t find any, so fennel again. (11:00 found some.)
/23:00 A4 “23:00” PF#3 .6 GABA&.3glu#2
/02:00 B1 “01:00” PF#4 SRP#1 (0NAC)
/08:00 B2 “03:00” +ALA+pycnogenol (teeth) (forgot at 4:40)
0 “05:00” 1x the undefined capsules lying around…
/09:40 B3 “07:00” (-30’) 0Q10#1 Qc#1 Rs#1 0SAM-e
/11:10 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,gink#1, Zn (0the2, 0NAC)
/11:30 C3 “08:00” .1gB2,1x.5gC#1 (0NAC) -11:40 eating
/13:40 C4 “11:00” (+2h/) gly#1+2 SRP#2. Nd#? Already added ginkgo, so #2. And Qc, so #2. And pine #2.
/14:30 (D1) “13:00” psyllium
/15:00 D2/3 “15:00” 1x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,0NAC#5 eating Added Qc#3.
/19:50 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#1+2.0Q10#2.Rs#2,SRP#3. Added Qc#4.
eve:
“18:00” Prepare: 1) Complete & C changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B12 5mg methylcobalamin s.c.; next: Jan 4th.)
The day's 16 compartments (10', plus 5-10' making capsules)
Arg: Capsules? Pf: A1+3+4+B1, B2:A1+C2 C:C2,D3 Cr: A1+C1+D2, Ga: A3,A4,C1,D2, Glu: A3,a4,0D3, Gi: C2,C4,D3, Gly: 0A1+!C4+!D3, Mal: A2+0C4+0D3, 0Nc: A3, B1,C1,C3,D2, 0Q1 QcRs:B3,D4 Sr1x: B1,C4,D4. SINGLE: A2:P5/Ro, B3:Sa C2: Th+Zn.
(A2:0Se)(A2:Ω/Pq:meal), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe). (0 Nia+)
Development
Idea Increase stamina? (by >WHM! TT & 1’-workouts?)
Idea Diet: Gluten-free muesli instead of rice or potatoes? - but with soy milk or not? (The last straw was the jab, not IBS, maybe more supps are better for nutrients and sanity…)
*Long idea list (25): *Doing 1-10-12 is helping. 11 = increasing nux to several times daily. 13/16/17 = I’ll test DAOsin & copper anyway. 14 = I’m gradually lowering histamine in food. Won’t try 15 = antihistamines. Didn’t ask 18 = B3. Docs: Contacted 19 ex-sleep psychiatrist & 20 Cort Johnson & 25 2 immunologists near me, 21 + 22 = I’m checking what Klimas & Chheda say about MCAS, 24 I have a GI-referral for my dysphagia, but need to get everything else down first, if it’s due to MCAS I’ll maybe get it under control that way.
Jab-sfx:
Research-search today:
Mast cells are responsible for many inflammatory reactions, not just allergic ones!: The mast cell demystified: A novel target for anti-inflammatory strategies after circulatory arrest? - ScienceDirect
Reduce allergens (German link): air, mold, stress, scents, pollen, bed clothes, plants, animal hair, chemicals, noise.
Eat foods with quercetin, luteolin & PEA (German link): blueberries?!, apples, broccoli (beans if no histamine intolerance); carrots, salad, oregano, rosmarin, thyme, olive oil, green peppers & camomille tea.
Hoffman centre says esp. avoid (just those I eat: Dairy (especially fermented dairy like kefir), Gluten, Vinegar, Leftover and aged food – especially if left in the refrigerator and not frozen immediately, Berries – strawberries, blueberries, raspberries(?)
Histamine in pumpkin seeds? Controversial - most say OK, here it says no.
Lessons in self-care #188 Took some time to add the new supps here, just those I already HAVE, still haven’t put them on the big overview…
Reasons to be cheerful #198 Good day, apart from dizziness from TT, coz kept to the sweet spots.
Reasons to be cheerful #199 Got a “gig” in a service tomorrow, just 3 songs, careful tho!
- Jab-sfx-summary, being edited, major edit Jan 10th 12:35
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries & finishing off treatment list…