2022-08-21, Sunday - Energy 25% / Sleep 85% / Feeling ?70-80%-ish
Successes:
Morning stomach burning probably best alleviated with lots of almond milk together with sternum & wrist acupressure and sitting upright. Earlier evening meal is difficult cos of lipids.
Realized it gets better when upright after getting up.
Resting elbows while shaving, e.g. in other hand, changing hands.
Brain energy up proves sleeping 9.5h is best atm!!
Learnt:
Deepening: Yogendra’s early morning coriander tea & exercises. Quick relief for acidity? Follow this healthy morning routine | Dr. Hansaji Yogendra - YouTube
Full-fat cheese relaxes the lower esophagal muscle increasing heartburn… DIET FOR ACID REFLUX DISORDER -5 BEST & 5 WORST Foods for Acidity - YouTube
Similarly chocolate, its methylxanthines, caffeine & theobromine. DIET FOR ACID REFLUX DISORDER -5 BEST & 5 WORST Foods for Acidity - YouTube
Good for GERD: Ginger, oatmeal, yogurt, some fruit, most veg.
In the comments: aloe vera first thing. Ginger as trigger.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (15%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (15%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h26, up 5x (1h20) ✅, ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅
cold shower p0 Sleep 22:50- ear plugs
TEETH
0:45 20’ 90%/1/10% p0 st1 sip fw1’ (mails)
2:50 8’ 90%/1/10% p0 st1 sip fw1’ (mails)
3:53 5’ 90%/1/10% p0 st1 sip fw1’ FCS#2
6:57 25’ 90%/1/10% p0 st1 sip fw1’ 6
7:45 22’ 90%/1/10% p0 st1 sip fw1’ stomach acupressure & sitting upright.
-9:26 B2-4
Sum: 1h10+9h26-(20+8+5+25+22=)1h20 = 10h36-1h20 = 9h26, up 5x (1h20)
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 
5:1 ➔ 80%/2 
, after rest, housework and yardwork ➔ 80%/2 , service ➔ 80%/2
ACTIONS ➔ PAINS: except: neck ? GI stomach acupressure only helped stomach burning a little - the wrist one. Probably caused by eating too late once again. Acupressure Points for a Burning Stomach - YouTube under sternum, Acupressure for Acidity - YouTube under wrist too, but it resolved a bit once I was upright looking on outube, that’d be another workaround, Almonds often help, but I wanted to try without. My usual help is drinking a lot of almond milk, which would have worked this time cos I expected it to be my last sleep stint anyway. Not sure if the 3 hazelnuts in the evening were involved. , esophagus jaw 3x5’’ pee pain: 0xp1-2 . Sitting after quite some energy stuff was touch.
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. 
. Hazelnuts? 5 at 15:00 and similar at 19:30
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors
OAB/PBS diary: Might be able to dissolve this line soon.
Treatments
Docs:
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Session #27 when she’s well again.
SELF-PHYSIO (click for details): 2h20 (if back exercises before bed...)
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 0x3’, neck 1+ 3x1’, neck 2 0x1’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 10x1’, yoga/stretching 30x1’ (during service)
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: So 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) luteolin (when I get round to those). 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)
/19:40 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 -
/21:45 + ellagic acid A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
0 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/9:35 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal -11:00 Gum 11:00-
/10:55 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.
/13:25 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal - Gum - 0 DAO (D1) “12:30” 0psyllium
?16:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
0… 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:
Stomach burning
Apart from re-looking up above mentioned strategies to keep it down, I had a deeper look into good eating.
Here Quick relief for acidity? Follow this healthy morning routine | Dr. Hansaji Yogendra - YouTube it points to the lying down soon after eating to contribute to morning acidity. A) Bed stretches in bed before leaving bed, good for abdomen & circulation. Asanas to try: 1) Best knees to abdomen, singly & together. 2 Hands & legs straight up. 3 One foot on other knee, pull towards us. 4 Legs up to wall. B
Lessons in self-care #401 now SLEEP quick!
Reasons to be cheerful #406 On the move today, gently, all fairly OK.
Things I love about myself #84 Go - go - go!
- 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