2022-08-20, Saturday - Energy 18% / Sleep 85% / Feeling 85%-ish
Learnt:
Huperzia is good for alertness, inflammation and blood flow.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20(-50)%, stiff 15%) + spine-pain 3 (30%), shoulder-girdles/hips 0 chest / abdomen / jaw 0 (30% for a few minutes)
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (82%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h45, up 4x (70') ✅, but ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅, 25' wasn't nec.
?cold shower ?p0 Sleep 23:40- ear plugs
TEETH
2:23 5’ 90%/1/10% p0 st1 sip fw1’ (slightly nauseous)
4:05 8’ 90%/1/10% p0 st1 sip fw3’
4:44 9’ 90%/1/10% p0 st1 sip fw1’ FCS#2
6:35 40’ 90%/1/10% p0 st1 sip fw25’ (unnec.) 6. (ear plugs)
-9:01 stools, B2-4 9:10-9:35 = +25, nostrils a little, stomach a little (acupressure)
Sum: 20+9h35-(4+8+9+40+9=)70’ = 9h21-61’ = 8h45, up 4x (70’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2 
➔ TT 
3:2 70%/5, pain increasing mainly in the 4th game till around 11:30 
, resting ➔ ?80%/2 , later longer cycle, picking grass, shop towards the evening must’ve been a bit too much with not enough rest, so making evening meal was a strain. ➔ 75%/3 , but afterwards was OK again ➔ 80%/2 .
ACTIONS ➔ PAINS: except: neck: Now I’m keen on getting it perfect. GI esophagus jaw 1x5’’ pee pain: 0xp1-2 , no pains in the evening either, even cycling quite a bit, just the Ache & fatigue.
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . 3 Hazelnuts in the evening together with 15g of chocolate.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors:
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): '
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 30’, massage gun 0x3’, neck 1+ 2x1’, 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: I've now regularly stopped A4: = PF#4 and GABA #3, still not quite sure if that's OK, but may be. Taking luteolin for a week or so now. Got, but not yet taking B3 flush free, olive oil extract, fisetin, pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, bulk sodium ascorbate (alkaline vitamine C) & will be B2 (R-5-P) (when I get round to it). 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)
/20:10 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 -
/21:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
0 (ell with A3) 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 -10:35 Gum -
/10:25 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.
/12:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal -14:30 Gum - 0 DAO (D1) “12:30” 0psyllium
/15:10 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 #400 I spose it was OK to do so much in the evening, just needn’t’ve been that surprised that I felt so knackered. And also I was dead tired the whole day, so going to bed after 11 was just too late, and I’d’ve needed more than 9h sleep.
Reasons to be cheerful #405 A while back I reconciled myself with a colleague who’d annoyed & angered me by dreaming that a reconciliatory note was from him.
Things I love about myself #83 Got a sense of proportion.
- 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…