2022-06-12, Sunday - Energy 15% / Sleep 70%
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 75%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >1h
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): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%
(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3 (Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 70-80%, sleep breaks 60-80%, day 80%
MCAS / allergic 5% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15h/wk
Triggers & resulting Symptoms
SLEEP (click for details): 7h58, up 7x (1h32) 🧐, but ➔ Feeling 60-80% well (LBU), Ache 2 of 7 🧐, getting up: 75%/2 🧐. Lower back unrest LBU in the first part of the night, despite the cold shower and trying to not start sleep stints on my back too long, just a minute or two. Not directly pain, but I'm counting it as that, as it nags and disturbs sleep. Have to watch that and see if I have to add a 2nd cold shower. Adding GABA after "1:00" did NOT help pee pain OR LBU.
cold shower p0 Sleep 23:15- A4
0:05 5’ 80%/2/15% p3! st1 sip fw1’ air (ear plugs)
0:40 10’ LBU 60%/2/30% p0! st1 sip fw7’ air (ear plugs) B1
2:05 5’ LBU 60%/2/30% p2! st1 sip fw1’ (ear plugs)
3:35 30’ LBU 60%/2/30% p0! st1 sip fw1’ air (ear plugs)
4:28 25’ (LBU) 70%/2/20% p0! st1 sip fw1’ air (ear plugs)
6:20 10’ 80%/2/15% p1! st1 sip fw1’ (ear plugs)
8:10 7’ 80%/2/15% p0! st1 sip fw1’ (ear plugs) burning tongue a bit (due to the walnut yesterday?). Sip is enough first. B2-4
-8:45
Sum: 45+8h45-(5+10+5+30+25+10+7=)1h32 = 9h30-1h32 = 7h58, up 7x (1h32)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70%/3, as resting a lot, a short slow 15’ cycle ride, few short conversations, some work, and playing 15’ piano in a service, watching from home before… All ➔ 70%/3 
ACTIONS ➔ PAINS: 
neck OK-ish 
, GI , jaw , 3xp1-2, if my pee pain doesn’t improve with more GABA, then it’s just associated with the increased appt.-triggered Ache & fatigue. Everything else OK if I keep under the limits.
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Tried half a walnut, a bit more cow yogurt (isn’t bilberry at all, it’s raspberry and something else) plus rasperry almond yogurt, and more of the new herbs. No problems except a little tongue burning in the morning, probably rather from a dry mouth. Couscous and bulgur are OK-ish as histamine etc. goes, as they are wheat.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #21 on 9th (Sleep & +25% GABA helping.) Still seems good. However I’m just seeing that the big build up in April before the crash may have been very much caused by several good nights in a row (but may also have been an effect), again showing that acupuncture can only work if I can improve my sleep. Next appointment #22 on 21st.
SELF-PHYSIO (click for details): 77'
airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 1x1’, teeth 4x2’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 10’, massage gun 3’, neck 1+ 2’, palpate 1’, belly 3’, back 10’, aloe vera 2’,
Combine: next?
HWB 3’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 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: 5 passiflora & back to 5 GABA to see if I can get my pee pain down again. 3x0.6 Carnitin is back as of 7th June, P5P, Rhodiola, EGCg & Fev still aren't, magnesium malate in the early evening and glycinate in the morning still in, adding a second pine bark for energy. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B3/Nia, EGCg, Mum, Nc 1*.5g, (Nd), 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 2*.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)
/20:10 A1/2 “19:00” PF#1+2 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/21:20 A3 “21:00” PF#3 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/23:15 A4 “23:00” PF#4 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/0:40 B1 “01:00” PF#5
/8:10 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/8:10 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/8:10 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:25 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:25 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:55 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
14:25 0 DAO (D1) “13:00” 0psyllium
/15:50 D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
/17:50 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
(the Rs at 15:50 by mistake)
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), Jun 12th
Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)
Development
’Research’ today:
Magnolia/honokiol: (Bottom line: evenings, not mornings!)
I’ve studied the package and my notes again. My product from PipingRock sticks out like a sore thumb from the pure rest, altho the best I could find, because it’s a gelatin capsule instead of HPMC and also contains rice powder, vegetable magnesium stearate and silica. However it is cheap at the moment if I get it directly from the company (a quarter of what I originally paid on eBay), and they regularly have good offers (like today), which has made me want to increase to the full dose on the package (2x400mg), instead of Hoffman’s recommendation 2x200 to 250 mg twice daily = 1x400mg. At the moment that would make it 6€/m (correction: 3€) instead of 3 (1,50€). Now looking at my notes I’ve read up that aside from inflammation and being antioxidant it’s sposed to be good for pain (my fibro), but especially for sleep/relaxation/blood pressure. That means it’s been wrong to take it in the mornings sigh and I’ll now be taking 2 in the evenings. As it contains 2% honokiol, the 400mg contains 8mg of it, so doubling that will be 16mg. I’m wondering if it’s possible to get honokiol more concentrated, but it was hard to find products at all last time round.
A 2018 review by Sarrica et al. in Planta Med. said it’s considered as safe. A 2017 review by Poivre et al. summarizes “mechanisms underlying this have not been elucidated and only a very few clinical trials have been published. In vitro and in vivo toxicity studies have also been published and indicate some intriguing features.” The second from last paragraph of the full article describes how “Chinese herb nephropathy” was caused in Belgium 1993 by a substitution or contamination with the herb Aristolochia (which can also causes cancer), and praps however magnolia might cause a “high potentiation of aristolochic acid (AA) genotoxicity”, which still needs to be studied more closely. That said this does not worry me - …it happens. Just something making me thing it better not to go above 16mg and watch my sources.
Also may be good for GI relaxation that review says.
Dosage instructions are hard to find, MBE can be dosed up to double the amount I’ve named.
Side effects can be lethargy and GI problems Magnolia Bark Extract: Benefits, Side Effects & Dosage
“Interestingly, small doses of magnolia extract alone may promote better sleep, but large doses can cause drowsiness (x).
Too much magnolia extract can cause an upset stomach and diarrhea, especially in those who already suffer from digestive problems. Avoid taking magnolia extract with blood thinning medication. The combination can lead to hemorrhaging or internal bleeding in severe cases. According to a study, the supplement may also cause heartburn, headache, sexual problems or thyroid problems. As always, consult a doctor before taking magnolia extract (x).”
I was interested what vegetable magnesium stearate means: “Vegetable magnesium stearate is mostly made from palm oil and is a standard for tablets. However, it can also be derived from purified cottonseed oil.” Using Vegetable Magnesium Stearate in Supplement Manufacturing (States pros and cons, this is however a company that feels justified in using it.)
Decided to get a cheap batch now. Working the price out after buying, incl. shipping, I come up with 3€ for 2x400mg (2x8mg) per day. Interesting to see what the use-by date is… O.o
If anyone can point me to a better reliable source I’d be pleased to have a look…
Lessons in self-care #334 Decided to just go to the 20’ of a service where I can partake with playing.
Reasons to be cheerful #337 Wife: If you need to go to the bathroom please, and I mean quickly. Me: 
Things I love about myself #32 Try to keep my sense of humour
- 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…