2022-10-29, Saturday - Energy 25% / Sleep 80% / Feeling 85%-ish
Successes: 
Something was better at night, now got to sort out exactly what it was, supps earlier, more cold showers or what…
LBU at night is caused by hard sitting during a sleep break. Need to keep that down to <5’!!
Learnt: 
niacin may be a little connected to histamine or allergies, possible increasing anti-inflammatory supps would help, if needed.
ToDo:
5’ Worry time, 5’ plan time, 1-2h me time.
15’ max. without sleeping.
Try keeping eyes open as long as possible.
Stop sitting on hard surfaces.
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 (10-20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (20%), fog 2 (15%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h23, up 10x (1h58), but 8h deep due to 3xFCS+HWB+10xA'sYoNi 🧐✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 10% stuffy 20% of the night.
A3 teeth cold shower p0 Sleep 23:00- Why not 21:00? ear plugs?
Memos: Lower Back: 6 free & bed, twist-stretched. backstretching. Yoga & hanging. massager.
Feeling hot, so starting off with FCS#1+HWB Niain-flush! A’sYoNi10’…
0:05 5’ 0%/1/10% p0 st1 sip fw1’ deep air A4 A’sYoNi5’…
0:40 5’ 90%/1/10% p0 st1 sip fw1’ deep air A’sYoNi5’…
1:05 4’ 90%/1/10% p0 st1 sip fw1’ deep A’sYoNi5’…
1:55 4’ 90%/1/10% p0 st1 sip fw1’ deep air A’sYoNi5’…
2:05 11’ 90%/1/10% p0 st1 sip fw1’ deep air FCS#2+HWB#2 A’sYoNi5’
3:45 50’ 80%/1/10% p0 st1 sip fw15’ deep air 6 A’sYoNi5’…
5:05 14’ 80%/1/10% st1 sip fw2’ deep air massager FCS#3 HWB#3 helped both LBU and FCS#3, but nostrils from being on LBU? A’sYoNi5’
6:43 7’ 90%/1/10% p0 st1 sip fw1’ deep air feel much more restored from the FCS! nostrils10%
8:15 5’ 90%/1/10% p0 st1 sip fw1’ deep air ear plugs A’sYoNi15’… gel
9:00 13’ 5’ 90%/1/10% p0 st1 sip fw1’ stools firm A’sYoNi5’
-9:21 B1-4 5’ in sun,
Sum: 1+9h21-(5+5+4+4+11+50+14+7+5+13=)1h58 = 10h21-1h58 = 8h23, up 10x (1h58), but 8h deep due to 3xFCS+HWB+10xA’sYoNi
ACTIVITIES (aim: 40% energy) ➔ ACHE: 4x1h of intense music rehearsal, feeling elated and cortisoley, I hope sleep and the gig tomorrow is OK! Plus shop 20’, also OK, after a VERY intense break, doing absolutely nothing, just lying ➔ 80%/2 
ACTIONS ➔ PAINS: except: neck , GI , esophagus: a bit after C-supps , jaw 2x5’’ , pee pain: 0xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: But fatigue still high 
after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
, but I think I might be able to still tweak sleep better.
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th.
RSM Webinar on fatigue on Oct 25th.
Chinese Acupuncturist - Session #31 on 21st, after 14 days But energy still down to 15% most of this week.
Session #32 on 4th.
Alternative health practitioner: appt. on Dec 6th, doubt she’ll be able to help. But doesn’t matter, cos I can learn, understand and remember just by explaining to her. And it’ll be fun getting her confused. 
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 4h21
airing 5x2’, cold shower 3x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 7x10’, massage gun 1x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 1x1’, yoga/stretching 1x1’, sun 4x5’. breath-hold 12’,
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps Oct 3rd (46 supps since mid-Sept): Supp costs:~368€/m (Oct 25th: one wrong price, some changed). CHANGED: Levagen+-PEA seems better, so that next. Increase Myo-Isonitol to improve triglycerides and HDL. Ordering luteolin in 1-2 weeks. Ordered niacin (as nicotinic acid, as powder) again, since I've decided I can take the side effects and the diabetes risk, my glucose is OK even after meals. Doubled vit. C to 2x2x0.5g from Oct 14th. Flushing B3 now already at 3x350mg since Oct 13th for another while before increasing. B2 increased to 400mg, see if the next bloods are OK. Praps trying ATP again, encapsulated, since my phosphate is deficient. New idea: Creatine. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, Cu, mum, NAC 1*.5g, Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Oct 2nd (46 supps, all new and re-visited ones now counted): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 2x100mg, not going down to 50mg, B3/Nia 3x150g & B3 flush free 2x400mg, B12 0x5mg/4m, C 2x2x.5g, Cr 8x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2x.2g (+43mg vit. C), eleuthero 2, Fev .4g (+.2g MSM), Fis: 1x196mg. Ga: now 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: down to 0.6g, Glutathione 2x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo “0.6g”, monk’s fruit 0.1g, myo-inositol 1x1g/2d, NADH 1x, olive leaf extract 2x.75, P5P 0x27mg, PEA 1x0.4g Pf 3x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) 1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Rutin: 1x522. Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Oct 3rd
EARLIER!
/20:00 “16:15” preparing pills
/19:45 “18:30” myo-inositol (try → every evenings) + teeth
Changed: Took sleep stuff earlier “18:45” A1/2 PF#1+2 1x300mg GABA Cr#1+2, 2 mg mal, 0-1P5P, 0x50mg B2, 1PQQ, 5ml Ω3 & Qc#1. Meal: 1xHon. monk’s fruit. CoQ10.
Meal -20:30 ’
/21:20 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/Sleep stuff earlier, rest 22:35 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/0:10 “23:00” A4 300mg GABA + teeth
/09:25 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 10:00-10:20 Teeth
/10:15 10’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 2x.5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC. (C1:)400mg, vit.B2 (actually 100mg for 2 weeks, then 50mg, but I haven’t got much…). 2x eleuthero. 1x hup. OlivLeaf#1
/10:15 '“after muesli” C5 glutathion
/13:20 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
13:35 “14:00” 0 Meal ’ in sun
/14:10 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/14:10 “after lunch” D3+ glutathion
“16:15” teeth
“16:15” preparing pills
19:40 18: in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
eve:
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)
The day's 16 supp-compartments (10', plus 5' making capsules), Oct 3rd
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3f-f: C3,D3. B3f: A2,C3,D3. C:2C3+2D3 8Cr: 2A1+3C1+3D2, Ell: D1(ex-C4)+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D1 (ex-C4),D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A2: 2x mag mal. 0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). A3: Luteolin. mag threo. B1:Fis.B2: ALA+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia.pine. C2:0Cu/Zn 2Gly C3:PEA+Ru+vitB2, (A2:Ω/Pq:meal, A3: apigenin) DAO before risky meals? monk’s fruit usually evenings. D3 1x/wk. myo-inositol 1x/2d.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today: Niacin (and sleep) and B3:
B3 good or bad for histamine?
Actually, I was just looking up if increasing my niacin to 3x500mg (as nicotinic acid for lipids, so flushing) might be causing more insomnia (via its flush) … when I came across people making connections between B3 and histamine. Which surprised me, even though it reminds me that I myself have here said that the flush from niacin reminds me a bit of histamine skin symptoms.
Here someone believes niacin can get histamine down, but no one confirms it. Here someone else believes it can get allergies down like an antihistamine, but doesn’t give proof. Here it says the flushing is due to the release of prostaglandins (PGD2), not histamine - again without proof. Here a few people describe “allergic” reactions not to nicotinic acid, but to nicotinamide (the flush-free form), and quotes an old study here that found this can also actually be a rare case of flushing with flush-freeallergy. Draxe claims you can get increased histamine/allergies from niacin - again no proof. Here it cites a claim that it increases histamine for a short time and then depletes it. But also studies that it uses up SAMe which then can no longer decrease histamine. A few experiences, but no real further info.
Here is a deeper going article with comments by Marek Doyle (Why am I flushing from Niacin? Histamine and two other causes) which says niacin can “add” to histamine - aspirin helps some with the flush, antihistamines are unreliable for it. If we get unpleasant flushing it may be due to increased inflammation, so it might be good to solve this in other ways rather than stop the niacin. He recommends luteolin. In a comment from about 2021 Marek presupposes that side effect on sleep can occur and can increase inflammation. Charley is very oversensitive (flushes at 30mg) and takes high dose melatonin beforehand. I have the same as John that the flush helps me breathe better and as Laura that it reduces my nose stuffiness.
None of the articles above prove what it does with histamine, but Marek Doyle’s hypothesis sounds sensible, so if anyone is hypersensitive there, it’s good for the to increase some supps to reduce inflammation etc.
Since I’ve found out the flush is good, and flush-free doesn’t improve lipids, I “enjoy” the fun of the flush, despite the short itch. If I do find that it’s responsible for increasing my insomnia, I’ll take it earlier.
Lessons in self-care #462 Hardly talking much in the evening.
Reasons to be cheerful #463 Music was such fun!
- 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