2022-08-08, Monday - Energy 25% / Sleep 90% / Feeling 85%-ish
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10%, stiff ?15%) + spine-pain 3 (?20%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (?80%), insomnia 3 (?10%), fog 2 (?20%), headache 0, GI 1 (?20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h55, up 6x (37'!) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅. Once again a late cold shower at 7:34 didn't wake me up, quite the opposite it caused the 2nd longest sleep stint I had all night. The first was after putting more on after feeling chilly at 4:23.
cold shower p0 Sleep 0:00- TEETH 6 A4 p0-1
1:10 5’ 80%/2/15% p1-2 st1 sip fw1’ air
2:33 4’ 80%/2/15% p0-1 st1 sip fw1’ air
4:23 7’ 80%/2/15% p2-3 st1 sip fw2’ air. cold → bedclothes
6:00 5’ 80%/2/15% p1 st1 sip fw1’ air (ear plugs)
7:21 5’ 80%/2/15% p0 st1 sip fw1’ air (burning sinuses) (ear plugs)
7:34 11’ 80%/2/15% p0 st1 sip fw1’ air sinuses/unrest: FCS#2 mail 2’
-9:32 stools, B2-4
Sum: 9h32-(5+4+7+5+5+11=)37’ = 8h55, up 6x (37’!)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 85%/1-2, then decision to try a 5 day holiday/vacation after all made me very tense at first, so good that I could play TT 
“1:0” ➔ 80%/3-4 
. After that tho ➔ 85%/1 , 1.5h with ‘the kids’ eating out, me mainly with mask, was too much, needed quite a long rest. ➔ 70%/3 
but OK by bedtime ➔ 85%/1
ACTIONS ➔ PAINS: except: neck GI: stools a bit looser, not sure why , esophagus , jaw x5’’ pee pain: 0xp1-2 ?
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . Slight sinus burning at 16:35 may be due to missing C1-3 GABA with breakfast this morning, taking it before lunch and another dose after - not ideal to wait and then take double of course… Later in the evening also, before the evening GABA dose, better after.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors
Urinary diary: 
rhythm about the same (for nights: pee every time I’m up, unless very short rhythm), so I’ll only write down the pain pees additionally 1:10 p1-2 2:33 p0-1 4:23 p2-3 6:00 p1 16:35 p0-1 (often that, no quite p0), once p2 , rest p0-1 .
Treatments
Docs:
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Still energy, table tennis no problem, housework etc. after also. Session #27 on 16th instead of 11th, due to holidays.
SELF-PHYSIO (click for details): 81'
airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 4’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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: Got rutin Aug 3rd, started using it immediately. Not yet taking B3, flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin), experiments: Pure ATP & Alpha GPC = choline alfoscerate, but continuing R-ALA, SAM-e, B2 (R-5-P), bulk sodium ascorbate (alkaline vitamine C) & luteolin. Copper (gluconate), pending low bloods. 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)
/19:45 A1-2A1/2 “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 -
/22:30+23:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/0:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/09:35 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/09:35 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/09:35 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:10 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.
/13:50 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin
Meal 10:45-11:10 Gum -
/13:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/14:50 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/17:50 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: No.
Lessons in self-care #388 Hope 5 day holiday (1 hour away) will be better this time, but I warned my wife I may not be doing anything at all outside, after getting there I will first do everything to recover and stay at 25%.
Reasons to be cheerful #393 More energy feels good once again.
- 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…