2022-06-14, Tuesday - Energy “13-17%”/ Sleep 95%!
- GABA at 19:(40) for the first time, went brilliantly for sleep, which is my focus now.
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I think energy 17% is overstated, as I’m not managing to play
, which would make it seem more like 10%? or should I try? - Annoying annoyed-colleague mails in the evening, reading & answering the first lead to a second which I’m now not even reading. Maybe need a therapy session for all this. (OK, of course I did read it, but a few hours later it’s pretty out of my head - I hope.)
Positive summary of symptom-%s:
Σ(+): energy 13-17%, slp 95%!, Acheless 80%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >2h
Symptom overview sorted by the ACR 2016 criteria
Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 85%
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 “13-17%”)
Waking unrefreshed 3 out of 3 (Sleep quality 95%)
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 80%, sleep breaks 80-70%, day 85%
MCAS / allergic 5% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments (‘PT’) >2h/d
Chinese acupuncture 0h this week, see how that goes
Triggers & resulting Symptoms
SLEEP (click for details): 9h13, up 3x (38') 95% ✅, but ➔ Feeling 80-70% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅. Paid off to not look into the colleague's last mail (yet), take my laptop into bed, to distract using forum work, and then 10-20' Yoga Nidra after every sleep break to continue distraction.
cold shower p0 Sleep 22:50- Yo.Ni.
1:05 10’ 80%/2/10% p0 st1 sip fw5’ air (ear plugs) A4 Yo.Ni.
4:44-5:06 22’ 75%/2/15% p0 st1 sip fw1’ (nostrils, stomach nauseous) sore throat: calendula (ear plugs) 6. Yo Ni.
7:32 6’ 70%/2/15% p0 st1 sip fw1’ air (sore throat) (ear plugs) Yo.Ni.
-8:41
Sum: 1h10+8h41-(10+22+6=)38’ = 9h51-38 = 9h13, up 3x (38’) 95% =
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2, only out for a short cycle 2x2x5’ to 2 shops (3’ and 20’). Suddenly very tired again at 18:00.
Mainly fibro/MCAS-work, but also a little work ➔ 80-85%/2 
/
*
ACTIONS ➔ PAINS: except: neck GI jaw 1xp1-2… (but better) /
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? Hoffman recommends full magnesium, so I’ll be adding it again. Watched two videos, read loads of stuff, but hardly anything new except bladder pain syndrome as a label, being connected to MCAS, see ‘research’ below.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #21 on 9th (Sleep & +25% GABA helping.) Still seems good. Next appointment #22 on 21st. Now I’m getting sleep improved (mainly thru adjusting supps) I feel energy will be increasing. Today it’s a week ago that I had the strenuous allergist appointment and I’ve definitely not even half recovered… And that’s not necessarily fault of the acupuncture, altho I wonder whether after such a strain I should take a break with the acupuncture. So I should place my dental appointment 2 days after acupuncture.
SELF-PHYSIO (click for details): 2h02
airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 4x20’, 42+1h20 = 2h02
Combine: next?
massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, palpate 1’, belly 3’, back 12’, 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 June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to 5 GABA, changing the time of the 5th from 1:00 to 19:00 today may have helped so much that I could leave out the 5th passiflora.... 3x2x0.6 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)
/19:45 A1/2 “19:00” PF#1+2 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:20 A3 “21:00” PF#3 .6 GABA#1&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/1:10 A4 “23:00” PF#4 .6 GABA#2&.3glu#2 & Ellagic acid + 0 Rupafin
0 B1 “01:00” PF#5 + GABA#3
/7:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/7:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/7:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:25? C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:25? C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/12:25 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/15:25 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
/18:15 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:40 “19:00”
“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: 2022 review: Amitriptyline compared with pregabalin, duloxetine and milnacipran. 2012-2019: Gabapentin NO evidence! - #2 by JayCS
Bladder Pain Syndrome / Painful Bladder Syndrome (of which Interstitial Cystitis, IC, is an inflammatory subgroup, which I definitely haven’t got)
What is Painful Bladder Syndrome?
A person with PBS may have to go more often both day and night. … The pain may be constant or come and go, and may change in severity…. Many people with PBS know that certain foods or drinks make their symptoms worse. … Changing what you drink. Some people feel better by drinking more water to dilute the urine. … Avoiding going to the bathroom every time you feel an urge. Try to wait for at least one to two hours between bathroom trips. … Physical therapy (PT) can also help most people with PBS.
Interstitial Cystitis (IC) - Painful Bladder Syndrome (PBS) - Hypersensitive Bladder Painful bladder syndrome (PBS) is a long term, painful condition of the bladder the exact cause of which is unknown, although there are many theories as to its cause. … Interstitial cystitis (IC) is a subtype of painful bladder syndrome … The American Urological Association Guidelines define IC/ PBS as an unpleasant sensation (pain, pressure or discomfort) perceived to be related to the bladder, associated with lower urinary tract symptoms (such as frequency and urgency) present for at least 6 weeks in the absence of infection or other identifiable causes. IC/ PBS can be associated with irritable bowel syndrome, fibromyalgia, chronic fatigue syndrome and other pain syndromes. 90% of affected patients are women. Alcohol, caffeine, spicy foods, citrus drinks and smoking can all potentially worsen symptoms of IC/ PBS.
(A German page distinguishing between PBS and OAB (overactive bladder), essentially I think the pain is the difference… Unterscheidung des Blasenschmerzsyndroms von der überaktiven Reizblase - Urologie & Andrologie - Universimed - Medizin im Fokus)
Lessons in self-care #336 Mailed my psychologist for a session re. my colleague.
Reasons to be cheerful #339 Great to have managed 2 good nights, despite all challenges.
Things I love about myself #34 Love art.
- 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…