2022-11-01, Tuesday - Energy 15-20% / Sleep 85% / Feeling 80%-ish
Learnt: 
Antihistamine sometimes and aspirin usually help B3 problems.
Successes: 
… 
My frontal sinus headache must be from nicotinic acid, altho only 1 study from 1994 actually lists it. 
More and more it does seem to me a histamine problem, or analog.
However the GI problems when my stomach empties aren’t funny for my esophagus - day I can compensate with almond milk, but night I can’t even more than I am. Praps less B3 in the evenings.
If histamine, then antihistamine and/or aspirin might help, and the other way round. Or praps better my other tricks: GABA (etc.?), esp. in the evening? But that might cause bladder or GI problems.
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.
Back exercises evening and short at night.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80-85%), insomnia 3 (15%), fog 2 (15%), headache 1, GI 1 (15%), depression 0
Not easy to judge fatigue/energy, but had to go slower, longer breaks.
Triggers & resulting Symptoms
SLEEP (click for details): 9h19, up 5x (71'), deep all the time, no Yoga Nidra nec. 🧐✅ ➔ Feeling 80-90% well, Ache 1-3 of 7 🧐, getting up: 80%/2 ✅. Nostrils 10% stuffy 20% of the night.
A3 teeth cold shower p0 Sleep 23:15- Why not 21:00? ear plugs?
Headache better after FCS#1, skin very itchy & tender from vit.B3.
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
0:25 35’ 80%/2/10% p0 st1 sip fw1’ deep air 6free. A4
2:34 5’ 90%/1/10% p0 st1 sip fw1’ deep air (intense dream)
4:15 5’ 80%/2/10% p0 st1 sip fw1’ deep air dream frontal 30%/nausea
6:11 8’ 80%/3/10% dp0 st1 sip fw3’ deep air dream frontal30%/nausea
7:20 18’ 80%/3/10% p0 st1 sip fw1’ deep air headache30%/nausea stools (firm) HWB#2
-9:41 9:50 B1-4 5’ in sun
Sum: 45+9h45-(35+5+5+8+18=)71 = 10h30-1h11 = 9h19, up 5x (71’), deep all the time, no Yoga Nidra nec.
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 2:1 probably due to the strong wind ➔ 80%/5 
➔ ?80%/?3 
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw x5’’ , pee pain: 0xp1-2
(lie, sit, stand, arms up, cycle, walk, mask??)
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): '
airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 20’, massage gun 0x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun x5’.
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, 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 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 400mg, 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!
ongoing… “16:15” preparing pills
/19:00 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
/19:30 “18:30” myo-inositol (try → every evenings) + teeth
/19:50 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0-1P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 400mg B2 (draxe) also for sore throat (lifescience)) monk’s fruit.
Meal -20:30 ’
/22:00 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/22:15 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/0:30 “23:00” A4 300mg GABA + teeth
/09:50 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal ’ in sun 10:25-10:55 0Teeth
/10:50 ’ 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
/11:00 “after muesli” C5 glutathion
/13:05 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:00 “14:00” 0 Meal 5’ in sun
/15:30 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:45 “after lunch” D3+ glutathion
->16:40 “16:15” teeth
“16:15” preparing pills
/17:30 0 (10’) 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: B3 a bit more, my online ACT course.
Lessons in self-care #465 Watched my limits closely. (Even) more mindfulness, like suggested in the ACT course. - Not learnt anything there yet.
Reasons to be cheerful #466 Nice & interesting day, despite sort of more exhaustion - and better night too.
- 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