Mild CFS with insomnia, muscle pain and PEM, somewhat better with gentle exercise classes

Condition: ME/CFS
At worst: Mild (working or studying, with limits)
Ill before improving or writing: 3 years
Last post: Aug 2025

In their words

Condition: ME/CFSI was not diagnosed with ME/CFS at the time but am now. In context ↗
At worst: MildI'm mild CFS and still monitoring and managing it. In context ↗
Now: Somewhat betterIf it's truly not a housework/yardwork day, I have permission to return to bed, but this schedule has really helped me for a couple yrs now. In context ↗
Began after: nothing they could nameI think it is genetic as one sister has similar. So nothing really 'triggered' it
Says they never had: Flu-like symptomsI don't get flu like symptoms.

Read from 147 of their posts and comments; links to the 45 this page draws on

Summary

Cardinal 96186, a retired Canadian, described several years of mild to mild/moderate CFS with insomnia, muscle pain, breathlessness and post-exertional malaise. They credited gentle senior exercise classes with making them stronger and used pacing and supplements to manage their condition, though PEM crashes after exercise and entertaining continued. They described themselves as mild to mild/moderate, needing naps and managing activity carefully.

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What they tried

What they credit

gentle exercise classes for seniors· Helped · main pacing (spoons theory)· Helped · main protein drinks· Helped

Also tried

thyroid med· Helped Wellbutrin· Helped Lexapro· Helped Cymbalta· Helped GABA· Helped Advil· Helped hot showers· Helped heating pad· Helped Arnica Gel· Helped Voltaren· Helped ice pack· Helped CBT / therapist· Helped Magnesium· Helped cutting out sugar· Helpedcollagen protein bars· HelpedDr. Ho MotionCiser· Helpedeating more food· HelpedSudafed Advance· Helpedlate-day coffee / Coke Zero· No changemelatonin· Worse sauna· Worse massage· Worse Combogesic· Worse bootcamp-style gym classes· Worse personal trainer· Worse Ozempic (OZ)· Not said Vagifem· Not said Emergen-C· Not said meditation· Not said turmeric· Not said tylenol· Not said Vitamin C· Not said acupuncture· Not said B-12 tablets· Not said Bioflex laser therapy· Not saidHormone Reset Diet· Not saidInno-Q-Nol· Not said B-Complex· Not said prayer· Not said

Their words about each treatment

thyroid med · Helpedthis time my thyroid had gone hyper due to my med being too strong. We adjusted it and I'm good now. In context ↗
Wellbutrin · HelpedI was on Wellbutrin for depression which helped and then I got tinnitus In context ↗
Lexapro · HelpedThe lexapro seems to work well for me. I have tinnitus and it was driving me nuts to think about it. It was to calm me over that. In context ↗
Cymbalta · HelpedI am on Cymbalta for that and it is working. In context ↗
Ozempic (OZ) · Not saidI'm on OZ for diabetes. Lost some weight. I used to think it added to my sleepy feeling but unsure as I was already that way before adding it. In context ↗
Vagifem · Not saidI cannot tell if it affects anything, but it has a few health benefits so I'm using it. In context ↗
GABA · HelpedI have found it helps me to fall asleep when I have racing thoughts keeping me awake. In context ↗
melatonin · Worsemelatonin I feel makes me too groggy when I awake. In context ↗
Emergen-C · Not saidI use Emergen C on days I've been in a sauna or outdoors in the heat to restore my electrolytes. In context ↗
sauna · WorseHaving a sauna last week triggered it. In context ↗
massage · WorseThe massage I had triggered it, body releasing toxins allegedly. In context ↗
meditation · Not saidI often have 'silent sits' where I sit in a chair indoors or out just to meditate. In context ↗
turmeric · Not saidFor inflammation I take turmeric supplements, Advil, and whatever else I have on hand In context ↗
Advil · HelpedIf the pain interferes with my sleep I take advil. In context ↗
tylenol · Not saidI have still had to take some Advil or tylenol in between In context ↗
Combogesic · WorseMy combogesic seemed to make me feel worse. In context ↗
hot showers · HelpedHot showers are the best. In context ↗
heating pad · HelpedI use Voltarin, Arnica Gel massage, and heating pad when they are bad. In context ↗
ice pack · HelpedI did heat, but the ice pack actually felt better. In context ↗
CBT / therapist · HelpedA therapist for your mental wellbeing may be needed to add onto your self-care. I did so and found it helpful. In context ↗
Magnesium · HelpedI do swear by magnesium, Gaba for sleeping and keeping hydrated. In context ↗
cutting out sugar · HelpedCut back on sugar and see if it helps. I don't have it as bad lately. In context ↗
collagen protein bars · Helpedsince I started eating collegen protein bars for breakfast, my nails have noticably grown long and strong. In context ↗
bootcamp-style gym classes · WorseI was in pain every day at one of the gyms i belonged to bootcamp style. In context ↗
personal trainer · WorseI had a personal trainer in 2022 and that was not a good choice--too taxing. In context ↗
gentle exercise classes for seniors · HelpedI've been going to gentle exercise classes since Feb where we work small muscles. I def feel stronger all over. In context ↗
pacing (spoons theory) · HelpedI started this theory of pacing about a year ago. In context ↗
Vitamin C · Not saidI took turmeric and started Vit C again and had a 3 hr nap. In context ↗
acupuncture · Not saidI have done acupuncture in the past for other issues. In context ↗
Dr. Ho MotionCiser · Helpedon low setting I find it eases leg pain, on high it is exercise like you're walking a fast pace. In context ↗
late-day coffee / Coke Zero · No changeSince I skipped the nap 2 days in a row, I don't think it helped. In context ↗
B-12 tablets · Not saidI also have B-12 tablets that dissolve in the mouth. In context ↗
eating more food · Helpedmy body is trying to tell me to eat more cause when I do, I sometimes feel better In context ↗
Bioflex laser therapy · Not saidI am doing Bioflex laser treatments on the worst part - my neck and head with a therapist that comes to my house. In context ↗
Hormone Reset Diet · Not said3 days every now and then. I guess it helps break the carb addiction a little. In context ↗
Sudafed Advance · HelpedI found Sudafed Advance helped where no other OTC pain med did. In context ↗
Inno-Q-Nol · Not saidI just started it. ... Not sure if it's what is helping but I've had earlier mornings lately In context ↗
B-Complex · Not saidI also take B-Complex and C for adrenal fatigue. In context ↗
protein drinks · HelpedDrinking protein drinks after I think helped. In context ↗
prayer · Not saidI was mindful in prayer first before choosing which activities I really wanted to spend my spoons on today. In context ↗

Approaches: Exercise and activity · Pacing · Supplements

Their path

How ill they were on the ME/CFS severity scale, estimated from what they describe at each point, with time counted from when the illness began. Hover or tap a point. Dates are when they posted. What the levels mean.

Show as a table

When	What happened	Where they were	After
around 2021	fatigue and breathlessness beganI first noticed getting winded when simply walking stairs or my long driveway. In context ↗	Mild
winter 2023-24	winter hibernation, sleeping all the timeI felt like I was in hibernation sleeping all the time! In context ↗	Mild
February 2024	joined gentle senior exercise class, felt strongerEach week, I felt myself getting stronger physically In context ↗	Mild	Everyday exercise and activity
summer 2024	crashed for a week after hosting a backyard partyI crashed a full week after. Mostly in bed all day. In context ↗	Severe
February 2025	crashed after exercise class and errands, 5 hours in bed with PEMToday, I went and came home and crashed! 5 hrs in bed with PEM. In context ↗	Moderate
May 2025	gardened over an hour several days and felt goodI gardened several days last week for more than an hour per day and felt good. In context ↗	Mild
June 2025	started Inno-Q-Nol, earlier morningsI just started it. I also take B-Complex and C for adrenal fatigue. Not sure if it's what is helping but I've had earlier mornings lately In context ↗	Mild
August 2025	managing with morning rule, pacing and roombasI make myself get up around 10 or 11 ... this schedule has really helped me for a couple yrs now In context ↗	Mild	Pacing and the energy envelope

Adverse events

Everyday exercise and activity“I was in pain every day at one of the gyms i belonged to bootcamp style ... I guess the classes were causing crashes and I didn't have a label for it then.” Made symptoms worse
Everyday exercise and activity“Some of my gym workouts caused me to need a long nap (3-4 hrs!!!) later.” In context ↗ Made symptoms worse
Everyday exercise and activity“Today, I went and came home and crashed! 5 hrs in bed with PEM.” In context ↗ Made symptoms worse
Duloxetine (Cymbalta)“he increased it to 90 mg and after a month I went back to him to say it's too much, it had me sleeping all the time - more fatigue, dizziness too.” In context ↗ Side effects
Melatonin“I don't take both as melatonin I feel makes me too groggy when I awake.” In context ↗ Side effects
GABA supplement (PharmaGABA)“I found it kind of prickles my tongue, so I wash it down with water but I also just take the capsule at times.” In context ↗ Side effects
Ibuprofen with paracetamol (taken together)“My combogesic seemed to make me feel worse.” In context ↗ Made symptoms worse
Hyperthermia and sauna“Having a sauna last week triggered it.” In context ↗ Made symptoms worse
Massage“The massage I had triggered it, body releasing toxins allegedly.” In context ↗ Made symptoms worse
Thyroid hormones (unspecified)“I was hyperthyroid and put on meds, but I resent myself for doing that because the meds caused weight gain!” In context ↗ Side effects

Symptoms mentioned

Anxiety & low mood Brain fog Breathlessness Headaches & migraine Pain & fibromyalgia Post-exertional malaise Sleep problems Tinnitus

Their words about their symptoms

Post-exertional malaiseYes, today woke up with no spoons! PEM In context ↗
Brain fogI was a paid writer and haven't had the motivation/focus since the pandemic. In context ↗
Sleep problemsI have insomnia until 3 or 4 in the morning and sleep until 11. In context ↗
Pain & fibromyalgiaI have had a week long myalgia flareup. In context ↗
Headaches & migraineI also had neck issues and tension headaches all the time. In context ↗
BreathlessnessMy PEM is mostly laboured breathing In context ↗
Anxiety & low moodI got severe tinnitus in around 2017 and it put me into an anxiety disorder. In context ↗
TinnitusI got severe tinnitus in around 2017 In context ↗

Mild CFS with insomnia, muscle pain and PEM, somewhat better with gentle exercise classes

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What they tried

What they credit

Also tried

Their path

Adverse events

Symptoms mentioned

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What they credit

Also tried

Their path

Adverse events

Symptoms mentioned

Ask Miruvor AI

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