2022-06-22, Wednesday - Energy 10/20% / Sleep 70%
Interesting sleep experiences early this morning, see Development
Positive summary of symptom-%s:
Σ(+): energy 10/20?%, slp 70%, Acheless 80%, painless 80-90%, 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: 20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 20-10%
(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3 (Energy 10/20%)
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 80%, sleep breaks 70-80%, day 85%
MCAS / allergic 5% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.
Triggers & resulting Symptoms
SLEEP (click for details): 7h46, up 8x (3h37) 🧐, ➔ Feeling 65-80% well, Ache 2 of 7 ❌, getting up: 80%/2 ❌
cold shower p0 Sleep 22:40-
23:35 10’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) A4
0:20 25’ 80%/2/15% p0 (stronge urge from the tea) st1 sip fw1’ air (ear plugs) B1
1:45 5’ 80%/3!/15% p0 st1 sip fw1’ air nostrils sore throat (ear plugs)
5:21!! 5’ 80%/2/15% p0 st1 sip fw1’ air (nostrils) (stomach nauseous) (ear plugs)
-5:54 5’ 65-80%/3/15% p0 st1 sip fw1’ air cream stomach nauseous (ear plugs) back B2-4
8:37 2h43
-10:13 but 3x2’ pee breaks in the 1.5h doze using a bit of self-Yoga Nidra
Sum: 1h20+10h13-(10+25+5+5+5+163+2+2=)3h37 = 11h23-3h37= 7h46, up 8x (3h37)
ACTIVITIES (aim: 40% energy) ➔ ACHE: Starting at about 80%/2, but getting into movement seemed like 70%, however putting more clothes on and doing my back exercises improved it back to 80% so I feel quite OK after the acupressure. Did the back exercises completely - feels as if I should double them for a while, like I’d had to a year or so back… ➔ 80%/2 or is it 2-3? 
/
. But again getting up off the bed, where I feel well while typing and listening to ancient blues ➔ 70%/2-3, feel weak and strange. Let’s see what 
does to me. So energy 20% and 10% at the same time, hard to explain. But it’s typical for the effect of acupuncture on me. OK, table tennis: playing in the sun I warmed up at last during the 2nd game. Kept very relaxed, and my mate was pretty talkative, so I had lots of breaks, and that helped manage a 3rd game, wouldn’t normally have been possible. Only “lost”, cos I was keeping the pressure down and “trying not to win”, TT 1:2 ➔ 80%/2-3 , did get too much altho it wasn’t pain, I’m not sure what. meetings/social 
, mask 
, kids 
, work ➔ ?80%/2) ?
*
ACTIONS ➔ PAINS: except: neck? GI? jaw? 0xp1-2? Spine was a nuisance at night, maybe I should note that more, not just as counting to my “widespread pain”… During lots of short local pains problems cropping up every few minutes, it’s just I know exactly what to do and do it quickly: calves, toes cramping, hint of a seizure, right elbow, spine… Standing relaxed sun was OK.
(e.g. lie, stand, sit, arms up, stiff, walk, cycle, 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? Bit of cheese, Lassi, sultanas with only 1 DAO before - at most very slight skin issues at 21:30, no sinuses. Nothing at night. So now try cheese without DAO again. Praps a younger one.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #22 on 21st (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Feverish Ache at the same time as more energy and suppleness. But not much more, just seems it. And the suppleness doesn’t mean I can get up more easily, the muscles/tendons are still taut and “too short”. Just walking is slightly easier. In the morning after I do feel better than recently!
SELF-PHYSIO (click for details): 1h55
airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 5x2’, HWB 0’, breath exercises 5’, Timing, hunchback-pillow 25’, Y. Nidra 20’, massage gun 0’, neck 1+ 6’, plantar/calf stretch 5’, palpate 1’, belly 3’, back 10’, twist-stretch 5’, yoga/stretching 5’,
Combine: next?
neck 2 1’, 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)
20:15 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal 20:20- Gum -21:10-30
/21:35 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/23:35 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/0:30 B1 “01:00” PF#5
/06:00? B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/06:00? B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/06:00? B4 “07:00” 0xEGCg + Fev/MSM + Sily
/8:30 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/8:30 C1/2 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -8:30 Gum 0
/12:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
14:45 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 15:00-16:00 Gum -
/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), 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
Several illustrative things about sleep today are worth focusing on:
Firstly I seem to have much more discomfort than I’ve realized - not directly sharp pains - which disturb my sleep or stop it completely, often all parts of the spine. That was indicated by the long break yesterday and again today. Today might have been due to an unusually long deep sleep stint 3.5h. But also possibly because of going slack on my PT-exercises, catching up too late on my back exercises… Bad boy.
Secondly interesting was having slept too short, but pretty wide awake, then working for 2.5h, whilst my body was recovering, at the same time it was starting to get tired again
Thirdly slightly interesting having to pee very regularly in the morning. During the end-doze 3x. Praps I should have put more bedclothes on?
Fourthly it was a joy to be able to cold shower. I must say I actually enjoy the warm shower more, but like my dad used to say (did he influence me there?): Nothing on earth like getting out of a cold bath. Which I actually tried a couple of times as a youth…
Interesting thoughts of my TT-mate when I said something’s changed and is strange, me meaning since yesterday due to the acupuncture, as always. He was on another train of thought and said yeah, that’s because
you always sit alone in your room, and sometimes your wife comes by, and that’s not healthy. And I said: Maybe, but like sports: I have no choice, because everything just gets too much. He didn’t argue with that, just wanted to say it.
His thought about my annoying colleague was to tell me about an annoying neighbour of his, which reminded me that that’s life. Just he can afford to have annoying neighbour’s, I can’t afford to have anyone annoying around me or at least need more coping techniques. Praps I should tell him about the “egg shell”/“bubble”/“magic cloak” techniques - which my wife also knew.
‘Research’ today: No.
Gotta look at Hagmeyer’s videos now, as my work load is thankfully decreasing.
Lessons in self-care #344 Very much watching out to not overtax my cortisoley acupuncture energy.
Reasons to be cheerful #347 3 games of TT without much pain was fun.
Things I love about myself #41 Have I said: Love helping people. Yep, sure I have. Hmm… putting things into practice immediately, is that new? Hmm… I spose I should do a list. Or praps it’s not about something new every time, just what I love(d) about myself today. But I’ve got something new now: Love animals
- 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…