2022-07-25, Monday - Energy 25% / Sleep 90% / Feeling 85-90%-ish
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10%, stiff 10%) + spine-pain 3 (15%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (10%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h07, up 6x (63') ✅, ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 70%/1 ❌, bit shaky.
cold shower p1 Sleep 23:10- ear plugs TEETH
00:45 8’ 80%/1/15% p2 st1 sip fw1’ A4
03:34 8’ 80%/1/15% p2 st1 sip fw1’ air
4:25 6’ 80%/1/15% p2 st1 sip fw1’ air
4:45 10’ 80%/1/15% p0 st1 sip fw1’ stomach gnawing ear plugs FCS#2
5:53 23’ 80%/1/15% st1 fw1’ 6
7:27 8’ 80%/1/15% p0 st1 sip fw1’
-9:20 70%/1/15% p0 shaky. stools 
, B2-4
Sum: 50+9h20-(8+8+6+10+23+8=)63’ = 10h10-63’ = 9h07, up 6x (63’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70%/1 resting/typing ➔ 80-90%/1 , cycle/walk ➔ 80-90%/1 .
ACTIONS ➔ PAINS: except: neck: crick getting better at last GI , esophagu (even eating a bit of raw broccoli, very finely cut) jaw x5’’ , 5xp1-2 
, more at night, not sure why. Only wrist pain from cycling (esp. braking).
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . Broccoli no problem in small amounts…
Fibro & Touch:
Covid-danger: - have to take care not to panic cos of neighbour with Covid, but also take care. We’ve asked her to please be a bit more careful as regards us/me…
Weather: Indoors: 24°C. Airing from 3 on, cos too humid before, still warm bedclothes, but heated up, so FCS#2. . Outdoors: quite surprised that I could tolerate wind fairly well on most of an hour long cycle-walk !
Urinary frequency diary: 17:35 (could/should have waited a bit)
Treatments
Docs:
Chinese Acupuncturist - #25 on 21st 
(Sleep & +25% GABA helping.) Session #26 on 2nd.
SELF-PHYSIO (click for details): '
airing 2x2’, cold shower 2x(10’), cream fc/ey/hd/ft x1’, teeth 2x2’, HWB x3’, breath exercises x1’, Timing, hunchback-pillow 20’, Y. Nidra 0’, massage gun x3’, neck 1+ x1’, neck 2 x1’, plantar/calf stretch 1x1’, acupressure x1’, palpate 1’, belly 3’, back 10’, aloe vera x1’, twist-stretch x1’, yoga/stretching x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:00 A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal -20:15 Gum -
/22:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/0:50 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/09:30 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/09:30 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/09:30 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/10:50 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/10:50 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
/14:00 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/15:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal -16:00 Gum -
18:50 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd
Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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:
Bladder pain / urgency / frequency (what I abbreviate p1-2 for a pain of 1-2 for p = pee pain)
Looking at bladder pain I heard here that if I retain too far it goes back into the kidney. (May have done that in the past, least it felt like that.). Frequent urination at night is called nocturia the comment under this video has reminded me and treatment of OAB might be “an anticholinergic” med. This is a great 3’ overview on relieving bladder pain. The various foods you should avoid says Michelle Kenway I avoid anyway due to their acidity, except dark chocolate (cacao). Anything carbonated too. Also: yellow tomatoes are not as acidic as red ones. Onions are highly acidic, didn’t know, but I know I don’t tolerate them at all. Vinegar is logical, but soy sauce?? and mustard she doesn’t say if sweet mustard is OK. Didn’t know about artificial sweeteners either, I wonder if my xylitol chewing gum counts? Vitamin C she mentions, but then I should also be counting all my amino acids for the bladder, I spose…However my vitamin C source is sodium citrate, goes easy on the stomach, so I should think also on the bladder. In the next video on OAB she gives dark chocolate a red light. Then: red tomatoes are high in citric & ascorbic acid, yellow and pink may be better. Next I’d never thought about flavoured psyllium, mine has orange in it, which makes it taste better. But I actually haven’t taken it for ages. Natural psyllium would be better. Artificial sweeteners: stevia is OK, doesn’t mention xylitol (and can’t find anything on it). On healthline it just says that xylitol can reduce dry mouth (in case we want to try to drink less). Of course the option to drink less in the evenings counteracts my esophagus blocks which means I need to drink more now due to my evening supps. Michelle suggests a diary and to try to hold on a bit, not too long, cos that upsets the bladder and makes it worse (yes). Try not to “void the bladder just in case”, like before showering - ah, that’s something I’m guilty of. She says drink water, but I know soy/almond milk is better for me. Looking for that I found here that soy milk is one of the drinks that hydrate better than water. All others there would irritate my bladder (except milk). Here on steadyhealth quite a few people describe exactly my pain before peeing. Again Michelle’s tips for reducing urgency - esp. 1. Kegel exercises, plus 2. toe curling! (walk, don’t run to the loo), 3. Bending/leaning forward or kneeling using various tricks for that reduces the pressure, 4. apply external pressure, 5. relax breathing, don’t hold it! 6. think about something else: counting breath or steps etc.
Michelle’s take on nocturia: 1) 3h is the time it takes from drinking to urinating. Medication includes blood pressure medication, so I’m not sure if that includes the supps that relax and thus are good for high blood pressure? Fluid retention means if you’re standing and sitting a lot, then fluid in feet may go back into the body/bladder, so anything that reduces that, like feet up, could help.
This is my detailed summary of why fibro is not “progressive”, even tho it may worsen:
Lessons in self-care #375 Lots of writing/resting, but got to move in the afternoon.
Reasons to be cheerful #378 Finding lots of nice Christian music on they ‘playlist’ of a great website called “godsugar”.
Reasons to be cheerful #379 On our cycle walk my wife saw a herd of goats in a beautiful stone quarry near us, and I found out how to get closer - 13+ animals, incl. a doe and its fairly big kids, still .
Things I love about myself #64 Go into great detail to get topics sorted out properly.
- My food apparently minus broccoli…
- 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…