2022-05-30, Monday - Energy 20% / Sleep 70% / Ache 25%
TT was OK. “Development”: Supp adjustment to sleep pattern…
Symptom overview sorted by the ACR 2016 criteria
Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 25% Suppleness (vs. stiffness) 90%
Local Pain Areas (mainly spine): = 3. 15% (neck at night)
(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3 (Energy 20%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain or cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%?, sleep breaks 70%?, day 80%?
MCAS / allergic 5% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments >1h/d
Chinese acupuncture 1h15h/wk
Triggers & resulting Symptoms
SLEEP (click for details): 9h55, up 7x (55') ✅, but ➔ Feeling 80-70% well, Ache 2 of 7 🧐, getting up: 75%/2 🧐
cold shower p0 Sleep ?22:25- 30’ dozing with ear plugs tight trying to ignore the incredibly loud TV of our neighbour under us.
22:55 10’ Yo.Ni 80%/2 p0 st1 sip fw1’ neck hurts: arnica cream (ear plugs)
23:20 10’ 80%/2 p0 st1 fw1’ itchy foot: tea tree oil (ear plugs)
0:20 5’ 80%/2 p0 st1 sip fw1’ (ear plugs) A4
1:20 5’ 80%/2 p2 st1 sip fw1’ air nostrils (ear plugs) neck massage B1
2:50 10’ 70%/2 p0 st1 sip fw1’ air gel (nostrils) (ear plugs) neck, nose hurting.
3:20 10’ 70%/2 p0 st1 sip fw1’ air FCS for various hurts, aches & itches (ear plugs) Clumsily hurt myself >2x up to now.
6:30 5’ 80%/2 p0 st1 sip fw1’ air (nostrils) (stomach nauseous) (ear plugs) PF EARLIER?? zombified now, 3h after B1, after FCS 30’ to get back to sleep is I think normal.
-9:15 B2-4
Sum: 1h35+9h15-((30’doze+)10+10+5+5+10+10+5=)55’ = 10h50-55’ = 9h55, up 7x (55’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 75%/2-3, even during and after TT 
3:1 (Ache increasing in the 3rd game, not the 2nd as usual), work ➔ 75%/2) 
ACTIONS ➔ PAINS: 
neck massage gun. GI jaw .
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. 
Fibro & Touch:
Covid-danger:
Every time I get up, especially from the floor, where I have to spend most of the time, I not only have to “unravel” my limbs carefully, but the tops of my feet. If I don’t they
Treatments
Docs:
Chinese Acupuncturist - #19 on 27th . (Sleep & +25% GABA helping.) #20 on 2nd.
SELF-PHYSIO (click for details): 100'
airing 4x2’, cold shower 2x(10’), cream fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 20’, massage gun 5’, neck 1+ 2’, neck 2 0’, plantar/calf stretch 2’, acupressure 0’, palpate 1’, belly 3’, back 12’,
Combine: next?
workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps May 11th (~27): Supp costs:~289€/m (May 16th) CHANGED: Still 4 passiflora, 5x0.6g GABA, most stuff back on. DAO seldom. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B3/Nia, EGCg, Mum, Mg Mal 45mg, Nc 1*.5g, (Nd), (extra) Ω3, Pe, Ps, (Rib), Se, Sr 31125k, Zn.
REGULAR as of May 5th (25): ALA .2g, B2 2*.1g, B12 5mg/3m, C 2*.5g, Cr 31g, Cu 1x, usually 0 DAO before meals, D3 1/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4*.6g+.4g=~2.8g, Gi 3*?, Glu:~0.8g, Hon (2%).4g=8mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, P5 27mg, Pf 1-3.35g, pine bark 1*.5g, Pq 1, Q10 (ubn) !1*.1g/d, Qc 4*.5g/d, Rs (50%) 2*.4g, Ro 2*.3g(+9mgC), Sa .1g, Sily (80%)*.5g (+83mg L-cholin) , The .2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:00 A1/2 “19:00” PF#1 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/21:10 A3 “21:00” PF#2 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
22:00 Chamomile tea.
/0:20 A4 “23:00” PF#3 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/1:20 B1 “01:00” .6g GABA PF#4
/09:15 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/09:15 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/09:15 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/?10:15 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly
/?10:15 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:15 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
DAO (D1) “13:00” 0psyllium
16:15 D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
->18:15 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)
The day's 16 supp-compartments (10', plus 5' making capsules)
Pf: 0A1+1A3+0A4+0B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. Ga: A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 0x2Gly0x2Mal: 0C4+0D3,0A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A3: Luteolin A4: Rup! B2: ALA+2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:Cu(0Zn)&Hon C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal.
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0P5:A2) (0Sr: B1,C4,D4)
Development
As I’m regularly sleeping badly till the morning, but the last stint is deep, long and hard to wake up from, it’ll make sense to try increasing passiflora in the early evening.
Also to get to bed earlier, which would be good for me as well as my wife, I need to finish these blog entries off and prepare supps in the afternoon, not after it’s long time for the evening meal.
’Research’ today: Someone recommended Heather von Vorous’ resources. I can’t find anything new or helpful tho, except that soluble fibres are easier on the gut than insoluble, which I’m going to consider. Lots of things seem illogical:
I just had a quick look at her site and watched her 5’-video “The 10 Commandments for IBS”. Now I’m confused.
Perhaps someone can help me digest my thoughts or can see if they’re interesting…
I don’t understand why she keeps calling it “Tummy Care” - isn’t that short for stomach as opposed to gut (belly?)?
But if she were referring to stomach too, she wouldn’t be quite as quick to recommend all “herbs & spices”…
And hearing “commandments”, my stomach & gut obviously suffer from ODD - “oppositional defiant disorder”… 
Her - let’s say - “recommendations”:
- Start meals with “soluble fibres”,
- minimize fats,
- high fat only with soluble fibres,
- eliminate the big triggers like dairy,
- Careful with insoluble fibres: don’t start meals with them, split up insolubles, break them down mechanically,
- eat small portions regularly & calmly,
- Avoid if unsure,
- make eating fun,
- don’t let yourself be pressured to eat something,
- improve how you eat: soy for cow milk, herbs & spices…
Why isn’t she distinguishing IBS-D from IBS-C here? Or unsaturated fats, simple carbs, unprocessed foods?
I’m not sure if this distinguishing “soluble fibres” from “insoluble” is going to help me, e.g. with raw green leafy salads.
If I go on her products, most contain peppermint: Really bad for me. Fennel is OK, but not exactly a new discovery.
What is most confusing for me is that she appears highly lauded, although I can’t find anything helpful for me.
Does that mean my tummy & belly problems aren’t really IBS? Or is she just forgetting to say:
Everyone’s different…
Lessons in self-care #321 I tried my best to eat earlier, but my wife had other plans. Have to talk.
Reasons to be cheerful #324 TT fun again!
Things I love about myself #19 Agreeable.
- My food
- 1st Jab-sfx-summary, last edit: Feb 7th.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries & finishing off treatment list…