2022-06-13, Monday - Energy 15% / Sleep 70% (but finally 9h)
Getting longer sleep at last I think helped fundamentally.
Story of my life…: Running on Ice (Billy Joel song - lyric video):
Maybe I can still do more to read about MCAS e.g. on mastattack and mastcells360, and find more ideas for this debilitating fatigue. I’d got the feeling I’d read heard it all before, but I can’t afford to oversee one single stone.
As often I need 10h/d for each of the areas I want to get done: esp. flat & work at the moment. But maybe sleeping longer after again a complicated night will give me the mental power to prioritize better today. So I think I’ll turn my 9:00 alarm off, or at least reduce it, altho it’s very quiet.
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 70-65%, painless 90-85%, alert 75%, GI 95%, feeling 80%, 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: 30-35% 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 75%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70%, day 80%
MCAS / allergic 15% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments (‘PT’) >1h/d
Chinese acupuncture 0h this week, see how that goes
Triggers & resulting Symptoms
SLEEP (click for details): 9h08, up 6x (2h50) ✅/❌, ➔ Feeling 70% well, Ache 2 of 7 🧐, getting up: 70%/3 ❌. PRETTY SURE THE LOWER BACK UNREST IS FROM SITTING ON MY SOFA AT NIGHT... thinking it'll only be short and then it's longer. So: Always twist-stretch-sit on the floor. And use this as a red warning alert to urge myself not to write much at night. But sometimes it's right to do so, if I really can't sleep anyway. Best for both to put the laptop on my bar table while it's dark, and then in my dark bedroom when it starts lightening up (e.g. now, 4:25).
cold shower p0 Sleep p2! 22:25-
23:50 20’ 70%/2/15% p2! st1 sip fw18’ air (ear plugs) A4
2:35 15’ 70%/2/15% p0! st1 sip fw1’ air feeling cold & bit of sore throat → HWB, pee dream → pressure due to “long” sleep stint… stomach nauseous (ear plugs out now) B1
4:20 35’+25’ 70%/2/15% p0 st1 sip fw1’ air nostrils stomach nauseous sore throat ear plugs - now over-heated from the HWB - and still sore throat. +6 4:58-5:25
6:05 70’ 70%/2/15% p0 st1 sip fw45’ cream gel nostrils sinuses stomach nauseous sore throat (ear plugs)
9:00 5’ 70%/2/15%
-10:23
Sum 1: 1h35+10h23-(20+15+35+25+70+5=)2h50 = 11h58-2h50 = 9h08, up 6x (2h50)
ACTIVITIES (aim: 40% energy) ➔ ACHE: work & rest: ➔ 70%/3 
, meetings/social 
outside for 25’, 2x5’ cycle there and back ➔ 50%/4 , better after rest ➔ 70%/2(?) , a shop 10’ and 2 art galleries from outside 5’ each, 2x5’ cycle there and back ➔ 70%/3
?
ACTIONS ➔ PAINS: neck / GI jaw , stand / sit / walk / cycle 2xp1-2 talk, mask.
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? 12:20 Burning itchy skin caused by a stressful mail answering last week’s uncomprehending colleague. 13:25 Now more face than torso. Slight nausea from movement. OK later. Feverish so I can’t quite sense how much I’m overdoing it.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #21 on 9th (Sleep & +25% GABA helping.) Still seems good enough. Stabilizing the overload of last week. Now working further on more sleep. Next appointment #22 on 21st.
SELF-PHYSIO (click for details): 96'. I think I need to try more self-acupressure for energy. Tried one yesterday, and wouldn't say it harmed at all...
airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 3’, breath exercises 3’, Timing, hunchback-pillow 10’, Y. Nidra 20’, massage gun 2’, neck 1+ 2’, acupressure 4’, palpate 1’, belly 3’, back 12’, twist-stretch 5’, yoga/stretching 5’, 96’
Combine: next?
neck 2 1’, plantar/calf stretch 5’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Pain, Stress, Energy: https://youtu.be/YP1xt62u5r4 3’
Supps June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to a 5th GABA for pee pain - tomorrow better really at 19:00. 3x0.6 Carnitin is back as of 7th June, P5P & Fev as of 11th, Rhodiola & EGCg still aren't, magnesium malate in the early evening and glycinate in the morning still in, adding a second pine bark for energy June 11th and magnolia/honokiol increased to 2 in the evenings for sleep as of June 12th. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:00 A1/2 “19:00” PF#1+2 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:25 A3 “21:00” PF#3 .6 GABA#1&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/23:50 A4 “23:00” PF#4 .6 GABA#2&.3glu#2 & Ellagic acid + 0 Rupafin
/02:35 B1 “01:00” PF#5 + GABA#3
/07:15 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:15 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:15 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/10:40 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:15 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/16:25 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
/19:20 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
/19:20 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:
Lessons in self-care #335 Watching myself, taking care all day with rest and not working much, but not quite doing what I actually planned to… but that’s OK.
Reasons to be cheerful #338 At last managed to meet friends 15’ and family 10’ in one go.
Things I love about myself #33 Loving.
- 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…