2022-06-23, Thursday - Energy 15% / Sleep 60=80%
Like yesterday realized how much spine-pain & yuckiness I have waking up from 4:00 on… Again a very short night. But difficult to grade my sleep, as it was little, but I still felt good all day - strange. So I’ll say it was 60% (for the amount and breaks) and 80% for it seemingly being restorative at the same time…
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 60=80%, Acheless (40-)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: 60-20% 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 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 60%)
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 60-80%, sleep breaks 60-80%, 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): 6h20, up 6x (2h42) Whoops that's like Sunday. ❌, and ➔ Feeling 60-80% well, Ache 5-2 of 7 ❌, getting up: 80%/2 ✅. 4:15 Yuckiness after deep sleep: spine, plus slight nausea. But is this really overall in my muscles as I've assessed it, or rather local in my spine? Same at 5:05, everything hurting. Is the 5th passiflora drowsing me making this worse? Would a 2nd cold shower help, instead of staying up a while for everything to regenerate? Or some exercises? My wife asked if a softer mattress would prevent it coming up? Also wondering if I should stop the last passiflora again. Seeing as tho it isn't increasing sleep at all at the moment, but maybe drugging me so much that I don't feel well? Is this getting worse or not? Strange that I'm managing to cope with less sleep without more tiredness....
cold shower p0 Sleep 00:03- Mainly dozing, big mistake to go to bed so late. Very sensitive to all kinds of itches and annoying feelings, altho scratching once is enough.
1:10 5’ 80%/2/15% p0 st1 sip fw1’ air
2:48 5’ 80%/2/15% p0 st1 sip fw1’ (stomach nauseous)
4:14 5’ 60%/3/20% p0 st1 sip fw1’ air (sore throat) deep, and now feeling yucky, now ear plugs
5:06-7:05 = 1:59 60%/5/20% p0 st1 sip fw1’ B2-4, rest OK now
7:23 6. 5’+3’ incl. filling watering can!
8:31 20’ 80%/2/15% p0 st1 sip fw1’ hungry: C1-3 & meal (ear plugs)
-9:05
Sum: 9h05-3’-(5+5+5+1h59+8+20=)2h42 = 9h02-2h42 = 6h20, up 6x (2h42) Whoops that’s like Sunday.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2 TT 
2:1 - surprised despite little sleep, that I could win the 2nd and 3rd game easily, using only little energy, docs & work ➔ 80%/2 
, same afterwards, talking with people on phone and video. Online yin yoga exercise class with colleagues. ➔ 80%/2 (but close to hurting, only did about 15’)
ACTIONS ➔ PAINS: except: neck (doing more and more stretching further than 90° now! GI jaw 2-3xp1-2
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? Vinegar at midday hurt my stomach a while, but nothing else. So keep that one down and try something else instead.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Cardiologist - Belly artery unchanged. She reminded me it’s important for my aging to keep my money together, so is supporting me however I do my sick leave. This has reminded me that after the next 2 years without sick leave, as I can take my overtime, i can then start over with new sick leave for quite a time.
Chinese Acupuncturist - #22 on 21st 
(Sleep & +25% GABA helping.) Next appointment #23 on 30th. Does seem as if I’m keeping the cortisol boost under control quite well this time.
SELF-PHYSIO (click for details): 110'
airing 3x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 20’, neck 1+ 6’, palpate 1’, belly 3’, back 10’, twist-stretch 4’, yoga/stretching 25’, 110’
Combine: next?
massage gun 5’, 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)
/19:30 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/22:30 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/00:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/01:00 B1 “01:00” PF#5
Heating on! Warm shower?
/07:00 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:00 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:00 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/08:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/08:00 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal - Gum -
/11:10 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 - Gum -
/17:20 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
My mate thinking it bad for me to be home- and roombound all day has made me think, but I don’t see anything new or changeable about it.
My GP was very surprised that I wanted my last sick leave today, came running out of his room for a quick talk: What’s up, has anything happened? I explained that I’ll now be working a little bit and compensating the rest of what I should be doing but can’t any longer with my tons of overtime. He actually hadn’t realized this, I’d talked with his wife about it several times, but probably not that clearly with him.
Then I told my wife. She got very sad for me - and herself - that today I’m getting my last sick leave note. She thinks it’s unjust that I’m someone who has been doing things for others selflessly all of his life and now has to sacrifice all his overtime although he is severely sick, instead of carrying on with sick leave. She understands that I’d be put into early retirement soon if I didn’t use this trick, but it feels wrong to her. Also she is of course sad that I can’t go out with her at all any more, so she has to now do more with her and our friends.
My cardio talked about obviously having to accept all this and make the best of it, like I do, and then I told her the problems of my wife, and she or just shrugged and said it is tough. Then she also renewed her support if I ever need their help for further sick leave and anything. (I was actually going to ask her if she could help if my vaccine protection runs out before I should be trying a third…, but forgot…)
‘Research’ today: No.
Lessons in self-care #345 Kept my energy well toned down again, TT, an online yin yoga exercise class with colleagues.
Reasons to be cheerful #348 Got a long awaited work lump off my chest today at last, so all 3 lumps are essentially thru with, just a bit of regular stuff left, with NO MORE PRESSURE! 
Things I love about myself #42 Bon vivant - in my own strange way…
- 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…