2022-06-25, Saturday - Energy 15% / Sleep 85%
First better night, due to a second cold shower at 2am!
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 85%, Acheless 85%, painless 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: 15% 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 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 85%)
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 75%, day 85%
MCAS / allergic 10% (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): 9h18, up 4x (55') ✅, but ➔ Feeling 70-75% well, Ache 2-3 of 7 ❌, getting up: 80%/2(?) ✅
cold shower p0 Sleep 23:00-
0:10 5’ 70%/3/15% p0 st1 sip fw1’ air (stomach nauseous) A4
2:10 20’ 70%/3/15% p0 st1 sip fw5’ B1 FCS#2
4:53 5’ 75%/2/10% p0 st1 sip fw1’ air ear plugs
6:45 25’ 70%/3/15% p0 st1 sip fw1’ air (stomach nauseous) (ear plugs). Lying on wife’s mattress 10’ is making my skin all complaining, sort of achey itch. Dozing, nostrils annoying, but otherwise quite OK.
-9:13
Sum: 1h+9h13-(5+20+5+25=)55’ = 10h13-55’ = 9h18, up 4x (55’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: ?70%/3
(e.g. cycle 
, TT 
, meetings/social 
, mask 
, kids 
, work ➔ ?80%/2) ?
ACTIONS ➔ PAINS: except: neck? GI? jaw? 0xp1-2?
(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? Nostrils annoying more. Can’t be the olives tho, can they? now +1 = 4 olives at midday, tiny bit of soft goat cheese, bit of sugar.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #22 on 21st (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Not showing much effect after all yet.
SELF-PHYSIO (click for details): 104'...
airing 2x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 10’, massage gun 0’, neck 1+ 5’, neck 2 0’, plantar/calf stretch 8’, acupressure 1’, palpate 1’, belly 3’, back 8’, aloe vera 1’, twist-stretch 5’, yoga/stretching 15’,
Combine: next?
workout 7’, horse stance 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)
/20:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/21:40 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/2:10 B1 “01:00” PF#5
Heating on! Warm shower?
/9:30 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/9:30 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/9:30 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/11:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/11:00? C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -11:00? Gum -
/13:00? C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/15:00 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal - Gum -
/18:35 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:45
/21:45
“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: No. Looking up the perspective of chiropractor ‘doc’ and author Rodger Murphree brought me on to re-visiting 5-HTP for sleep, that’s the only thing he seems to really be an expert on.
Lessons in self-care #347 Resting all day helped energy.
Reasons to be cheerful #350 Fun doing some forum-work again
Things I love about myself #44 Skeptical, but offer trust.
- 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…