2022-08-18, Thursday - Energy 25% / Sleep 70% / Feeling 85%-ish
Successes:
Neck problems almost done, inside of 2 days, using twist-stretch-massaging.
Learnt:
Celery contains a lot of the FODMAP mannitol, like mushrooms and cauliflower, whilst sweet potatoes have a safe amount of 75g, see here.
Just realized I’ve been reading the WPI criteria wrong: Jaw sides, chest & abdomen are included in the WPI, just not in the question re. the 5 pain areas. So some days I need to include my left and/or right jaw and abdomen, that’d then be max. of 14 of 19, if not then still 11, but of 19, not of 15.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0 (5%)
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (30%), fog 2 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 7h30, up 5x (2h48) 🧐, ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅
cold shower p0 Sleep 23:30- ear plugs
2:03 9’ 80%/1/20% p1 st1 sip fw1’
2:26 8’ 90%/1/10% p0 st1 sip fw1’ stomach & back unrest FCS#2
3:24-5:54 (-10’) 90%/1/10% p0 st1 sip fw1’ stomach & back unrest, 6
6:16 7’ 90%/1/10% p0 st1 sip fw1’ FCS#3
7:44 4’ 90%/1/10% p0 st1 sip fw1’ almonds for hunger
-9:48 stools, B2-4
Sum: 30+9h48-(9+8+140+7+4=)2h48 = 10h18-2h48 = 7h30, up 5x (2h48)
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 
5:0 ➔ 80%/3 
video meeting 1h, cycle-walk 40’ 
ACTIONS ➔ PAINS: except: neck almost done GI , esophagus & jaw 1x5’’ pee pain: 2xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. .
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors: heat & light breeze on balcony not good for me
OAB/PBS diary:
Treatments
Docs:
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Session #27 when she’s well again.
SELF-PHYSIO (click for details): 1h50
airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 1x3’, neck 1+ 5x1’, neck 2 0x1’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’.
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: Can I stop PF#4 too, like Saturday night? Got rutin Aug 3rd, started using it immediately. Got, but not yet taking B3 flush free, olive oil extract, fisetin (seems to have more not less evidence than rutin) or the real 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)
?21:30 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 -21:00 Gum -
?23:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
23:30? only ellagic acid A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
9:55 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal - Gum -
?10:30 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk.
/14:50 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal 15:35- Gum - 0 DAO (D1) “12:30” 0psyllium
/16:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/18:40 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 #398 Neck good, now better meal & sleep routine.
Reasons to be cheerful #403 Energy still!
- 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…