2022-06-18, Saturday - Energy 10% / Sleep 75%
EARLIER EARLIER EARLIER EARLIER EARLIER EARLIER - REPEAT: E…
Positive summary of symptom-%s:
Σ(+): energy 10%, slp 75%, 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): 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 20%?)
Waking unrefreshed 3 out of 3 (Sleep quality 75%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%?)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 85%, sleep breaks 70(80)%, 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): 8h42, up 9x (1h50), pretty deep all the same. Yo.Ni 40'. ✅, ➔ Feeling 70(80)% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅/🧐. 22:00 Wasn't sure about cold-showering before sleep, but it doesn't wake me up at all, just resets and cools me down. But it cost me 10', then I finished this blog, and went thru some open tabs, which was senselessly silly. STOP. G'Night! And careful where I sit in/on my bed.
cold shower p0 Sleep 22:10- 
0:04 7’ 70%/2/15% p0 st1 sip fw1’ air A4
0:59 12’ 70%/2/15% p0 st1 sip fw4’ air Dreaming about Hagmeyer etc… LBU air cream B1. Not sure what to do about the LBU - cold shower again? But to prevent it: careful not to sit too soft! (especially not on blankets, better directly on mattress)
1:25 5’ 70%/2/15% p0 st1 sip fw2’ cold wash my lower back for LBU. And face to make sure it’s not “in my head”, i.e. CNS/CSS.
2:34 10’ 70%/2/15% p1(!) st1 sip fw2’ Cold wash helped, still deep sleep, but now nostrils (exercises 3’ & acupuressure 2’), stomach (almond milk) & sore throat (calendula 1’), no ear plugs. Nauseous headache added itself.
3:45 9’ 70%/2/15% p0 st1 sip fw7’ Now definitely overheated, hot flash. feverish, so pyjamas off & airing once again. Beautiful blackbird song, but isn’t disturbing sleep. Seems deep, despite break frequency. If pyjamas off doesn’t help, maybe cold shower next. Stiffness does seem to be OK, altho I didn’t check if “st1” is right every time.
4:30 19’ 70%/2/15% p0 st1 sip fw2’ air ear plugs. Small ideas for work chattering in my brain, very tired, but pretty awake, histaminey skin burn, so cold shower. Airing whole flat now. Slight headache and itchey burning skin from the shower, but I think & hope better and distracted. Oh, and sinuses too, btw.
5:00 35’ 80%/2/10% p0 st1 sip fw1’ Feel good, but too awake, 6. air sinuses stomach a bit (ear plugs). Beautiful outside, but I spose I have to carry on sleeping, probably haven’t even got to 6h yet.
5:35 Ally’s Yo.Ni 25’
7:30 8’ 80%/2/10% p0 st1 sip fw3’ (ear plugs) B2-4
8:17 5’ 80%/2/10% p0 st1 sip fw1’ (ear plugs) nostrils: breath ex. Work thoughts, but sleep sort of light and deep at the same time, still “tired” (from passiflora?) self-Yo.Ni.
-8:42
Sum: 1h50+8h42-(7+12+5+10+9+19+35+8+5=)1h50’ = 10h32-1h50 = 8h42, up 9x (1h50), pretty deep all the same. Yo.Ni 40’.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2 
, but 70%/4 
after bathroom & 10’ cleaning. Everything else (even cycling to 2 shops 5’) & work really slow, so stayed ➔ 80%/2 /
ACTIONS ➔ PAINS: except: neck? GI: Harder , despite having doubled magnesium, so I’m pretty sure it’s one of the recent supp re-additions, like most recently EGCg. jaw , 2xp1-2 at 14:00 and 16:30, not at 17:00 or 19:00, so maybe I need to take midday meal & GABA even earlier? This was 5h, so what’s it like at 19:00?: Good. Avoided all further problems by keeping things short, extremely slow, using all my artistic clown-like movements / talents - and shuffling again, you remember, @AussieMom 
, (fitting to the heat today too, altho indoors is cool, as we keep the sun out.) - even got asked in front of a shop by an acquaintance, if I was that deadbeat, I said, yep, chronic, she said - but it’s ruining your shoes - I said: oh, I bought much too much which I’ll no longer be using anyway… 
- 2 upside downs makes a 
right way round… 
- so happy again…
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? 9:25 Skin of right arms starting to burn while eating muesli with soy milk (for once, left over packs). 14:50 OK, no reactions for quite a few hours. Now drunken 180 and 15:00 another 50ml of a fermented soy drink (Lassi).
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #21 on 9th (Sleep & +25% GABA helping.) Next appointment #22 on 21st. Hope that goes better.
SELF-PHYSIO (click for details): 2h08
airing 8x2’, cold shower 2x(10’), cream fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0’, breath exercises 6’, Timing!, hunchback-pillow 15’, Y. Nidra 40’, palpate 1’, belly 3’, back 12’, = 2h01 twist-stretch 2’, yoga/stretching 5’,
Combine: next?
massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, 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’.
Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. 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)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:20 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/21:20 Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/1:00 B1 “01:00” PF#5
/07:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/09:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/09:10 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal 09:10-30 Gum 9:35-10:25
/12:15 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
/13:00 0 DAO (D1) “12:30” 0psyllium
/14:10 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 14:10-15:15 Gum 15:15-40
/17:20 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:15 A1/2
“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
Idea for eye mask: As it tends to cause pain in my left eyebrow (trigeminal?) it might help to pull it down a bit lower, rather than higher.
Trying that for the first time it made my eyes itch tho.
’Research’ today: No.
Lessons in self-care #340 Renewed resolutions: Everything early: bed, up, meals & supps & finishing the day’s blog entry off. Laptop more focused: At the moment with so much work, I think I did 20-30h last and this week: I shouldn’t be doing too much forum-work. Only research for myself. Not for others. Already doing that for work! So only blog. I’ve already started throwing everything out of my mail inbox into specific ones. Next: Bed before it gets dark. Bed as soon as I start breaking down with tiredness - often 21:00! Concentrate even more on what my body is telling me: Sleep, eat, drink, relax, cream, sleep, breathe deeply, etc. (Hagmeyer’s recommendation I mentioned yesterday btw was due to him reminding me of having too much & badly controlled cortisol). Sleep’ll be a problem if people outside are making noises in the lovely sommer evening, but loud Yoga Nidra with ear plugs in has been doing the trick recently. Back to the priorities I decided upon ago, but have long stopped, despite getting reminders all day - just ignoring them…
Reasons to be cheerful #343 Been given access to a large official paid for sheet music databank again.
Things I love about myself #38 Thoughtful. Not in all ways, but in many ways…
- 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…