2022-07-27, Wednesday - Energy 20% → 5% / Sleep 90% / Feeling 80% → 40%-ish
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20 → 50%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 10 of 12: Fatigue 3 (80 → 95%), insomnia 3 (10%), fog 2 (20 → 50%), headache 1, GI 1 (15%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h08 up 3x (1h22) ✅, but ➔ Feeling 60-80% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅. Is my right knee problem worsened by lying down with foot turned to one side?
cold shower p0 Sleep 22:45- ear plugs
1:34 40’ 60%/2/25% p0 st3 sip fw30’ air (ear plugs) headache, (nostrils) A4 feverish, unwell, knee
3:55 20’ 70%/2/15% p1 st3 sip fw15’ air (ear plugs) (headache almost gone) (knee better)
5:44 22’ 80%/2/25% p0 st2 sip fw15’ air (ear plugs) (headache a bit) (knee a bit worse) 6
-7:45 8:30 p0 8:50 B2-4
1h45+7h45-(40+20+22=)1h22 = 9h30-1h22= 8h08 up 3x (1h22)
Sum:
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2, incl. talking/phoning family ➔ 80%/2 
, but 14:00 Full catastrophe looking after grandchild for the first time, emotionally (crying, me almost crying) and physically (carrying helped), major trigger. ➔ 50%/5 .
ACTIONS ➔ PAINS: except: neck . GI , esophagus . jaw 2x5’’ . pee pain: 2xp1-2 . I guessed yesterday that my right knee pain comes from lying in bed. But I’m just getting it while sitting with my right leg cocked up to my left knee, another suspicion I had, now it feels very clear…
- drat, my best position…
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. 
. Tofu?
Fibro & Touch:
Covid-danger:
Weather: Indoors even airing using draughts was OK. Outdoors moderate, managed the cooling down the last days .
Urinary frequency diary: 22:40 p0, 1:34 p0, 3:55 p1, 5:44 p0, 8:40 p0,
Treatments
Docs:
Chinese Acupuncturist - #25 on 21st 
(Sleep & +25% GABA helping.) Session #26 on 2nd.
SELF-PHYSIO (click for details): 65'
airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft x1’, teeth 3x2’, HWB x3’, breath exercises x1’, Timing, hunchback-pillow 10’, Y. Nidra 0’, massage gun 1x3’, neck 1+ x1’, neck 2 x1’, plantar/calf stretch 3x1’, 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)
/20:15 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 - Gum -
/21:45 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/1:40 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/8:50 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/8:50 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/8:50 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/10:25 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.
/10:25+12:55 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
15:30 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
17:00? D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/19:00 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: No.
Lessons in self-care #377 Really f**cked it up today. But no-one’s “fault”.
Reasons to be cheerful #381 It was lovely to see them all smile (but dreadful when “pleading”.)
- 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…