
Here’s why morning exercise feels so hard
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Your alarm goes off. Somehow you manage to get dressed, drag yourself to the gym, and start squatting.
But why does it feel so hard? Your legs are heavy and the weight you lifted only a couple of days ago – in the afternoon – feels almost impossible.
No, you’re not imagining it. There’s a large body of evidence to suggest most of us are stronger, more powerful, and have better endurance later in the day.
There are several reasons exercising can feel much harder first thing in the morning. Here’s why, and how you can adjust to morning exercise if you need to.

Your circadian rhythm affects your workout
Your body has a natural 24-hour clock that regulates hormones, body temperature and when you feel most awake or ready for sleep.
This clock is called your circadian rhythm. It is controlled by the brain but can also be influenced by external factors such as sunlight. This might explain why exercising in the morning in winter can be especially hard for some of us.
Research shows your circadian rhythm is clearly linked to exercise performance, which tends to follow a daily pattern.
Most people reach their peak between 4 and 7pm. This means we tend to be stronger, faster and more powerful in the afternoon and early evening.
We don’t know exactly why. But there are a few potential explanations.

Body temperature
Your core body temperature is at its lowest around 5am, and steadily increases across the day. When your body temperature rises, your muscles contract more efficiently. We think this is part of the reason people are typically stronger and more powerful later in the day.
Hormonal fluctuations
Insulin – the hormone that regulates blood sugar (glucose) levels – tends to be highest in the morning. This leads to a decrease in blood sugar, meaning less glucose your body can use as fuel, likely affecting how hard you can push.
Nervous system function
While we don’t know exactly why, there is some evidence to suggest your nervous system is better at sending signals to your muscles throughout the day. This allows you to use more of your muscle fibres during exercise, essentially making you stronger.
But what if I’m a morning person?
Your sleep chronotype can also affect exercise performance.
This describes your natural inclination for sleep and wakefulness at certain parts of the day – basically whether you’re a “morning person” (an “early bird”), or feel more productive and alert in the evening (a “night owl”).
Research shows night owls with a late chronotype do notably worse when exercising in the morning, compared to people with an early chronotype.
While we don’t know why this is the case, it might be that night owls experience smaller fluctuations in hormones and temperature throughout the day – although this is just speculation.
Interestingly, being sleep deprived seems to affect physical performance in the afternoon more than in the morning. So if you’re staying up late and not getting much sleep, you may actually find it easier to exercise the next morning than the next afternoon.
So, does timing matter?
Whatever time of day, if you can feel yourself working you will make progress – for example, increasing muscle strength and improving aerobic fitness and heart health.
So if you’re exercising to get bigger, stronger and fitter, the timing doesn’t actually matter.
Besides, when we exercise often comes down to motivation and convenience. If you like to exercise earlier in the day and that suits you best, there’s no reason to change.
But you can adapt if you need
If you have a sporting event coming up in the morning – and you usually train in the afternoon – you might want to prepare by doing some early exercise so you’re at your peak.
There is evidence to suggest that repeatedly training in the morning can close the gap between your afternoon and morning performance.
Basically, your body can get used to exercising at a particular time, although it will likely take a few weeks to adapt.
Finally, if you find exercising close to bedtime makes you feel too alert and is disrupting your sleep, you may want to try doing something more gentle at night and/or exercising earlier in the day.
Hunter Bennett, Lecturer in Exercise Science, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Disordered Mind – by Dr. Eric Kandel
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We don’t generally include author bios in these reviews, but it’s worth mentioning that Dr. Kandel won the Nobel Prize in Physiology/Medicine, for studies related to the topics in this book.
The premise in this book is as per the subtitle: what unusual brains tell us about ourselves. He assumes that the reader has a “usual” brain, but if you don’t, then all is not lost, and in fact he probably talks about your brain in the book too.
Examining the brains of people with conditions ranging from autism to Alzheimer’s, schizophrenia to Parkinson’s, or even such common things as depression and anxiety and addiction, tells us a lot about what in our brain (anatomically and physiologically) is responsible for what, and how those things can be thrown out of balance.
By inference, that also tells us how to keep things from being thrown out of balance. Even if the genetic deck is stacked against you, there are still things that can be done to avoid actual disease. After all, famously, “genes load the gun, but lifestyle pulls the trigger”.
Dr. Kandel writes in a clear and lucid fashion, such that even the lay reader can quite comfortably learn about such things as prion-folding and inhibitory neurons and repressed transcription factors and more.
Bottom line: if you’d like to understand more about what goes wrong and how and why and what it means for your so-far-so-good healthy brain, this is the book for that.
Click here to check out The Disordered Mind, and understand more!
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The 3 Ways Cognitive Decline Can Go
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There is not a “one-size fits all” model of cognitive decline, but when it comes to Alzheimer’s, there are three clear pathways that cognitive decline can take.
So, what are they?
This makes a big difference
Researchers (Dr. Reisa Sperling et al.) found that people’s cognitive decline trajectories cluster into the following three groups:
- Stable
- Slow decline
- Fast decline
Now, that may not sound groundbreaking, but the fact that it is three distinct clusters rather than a sliding scale is actually quite important.
This new information recontextualizes and adds extra relevance to what we wrote about here: Alzheimer’s: The Bad News And The Good ← this is our “Expert Insights” feature on Dr. Gayatri Devi, She’s a neurologist, board-certified in neurology, pain medicine, psychiatry, brain injury medicine, and behavioral neurology. She’s also a Clinical Professor of Neurology, and Director of Long Island Alzheimer’s Disease Center, Fellow of the American Academy of Neurology, and we could continue all day with her qualifications, awards and achievements but then we’d run out of space. Suffice it to say, she knows her stuff. In the above-linked article, we talk about how her work explores Alzheimer’s epidemiology, diagnosis, pathology, and planning, with a strong side of social destigmatization and a healthy dose of calm about it. If you like that, you should definitely also check out: The Spectrum of Hope: An Optimistic and New Approach to Alzheimer’s Disease and Other Dementias – by Dr. Gayatri Devi
Another reason that this matters is because it means we now know that current Alzheimer’s prevention trials are almost certainly underestimating treatment effects, because of how averaging all participants together can dilute the appearance of positive changes when participants from two out of three clusters don’t decline during the study window.
Dr. Sperling argues (convincingly) that future prevention trials should stratify participants by risk of decline, rather than treating all biomarker-positive individuals as progressing similarly.
About those biomarkers: higher plasma p-tau217, elevated tau PET imaging, and smaller hippocampal volume at baseline were the clearest indicators of quicker future decline, and these biomarker-based models predicted who would stay stable versus decline (and at which pace) with about 70% accuracy.
With this in mind, there are good possibilities for future avenue of research, for example asking such questions as:
❝What is different about certain patients that makes them more resilient—and can these insights be leveraged to slow down Alzheimer’s disease in others? ❞
~ Dr. Michael Donohue, press contact for the study
You can read the paper in full, here: Divergent patterns of cognitive decline in preclinical Alzheimer’s disease: Implications for secondary prevention trials
Want to improve your odds?
We’ve written quite a bit about reducing the risk of cognitive decline in general and Alzheimer’s in particular; here are just a few:
- Alzheimer’s Causative Factors To Avoid
- How To Reduce Your Alzheimer’s Risk
- How To Walk Away From Alzheimer’s
- How To Clean Your Brain (Glymphatic Health Primer)
- Take Care Of Your Lymphatic System To Beat Cognitive Decline
- Goodnight, Glymphatic System: How Your Sleep Position Changes Dementia Risk
- The 6 Dimensions Of Sleep (And Why They Matter)
Take care!
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Visceral Fat: Why It Matters & How To Improve It
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Dr. Ruth Machin demystifies it:
At the core of things
Visceral fat is fat stored deep inside your abdominal cavity, underneath your abdominal wall muscles, surrounding your organs. As such, it’s different from subcutaneous fat (under your skin, the fat you can squish from the outside), and belongs to the broader category of ectopic fat (ectopic = “out of place”).
While it’s fine for your organs to have a little padding, the problem with excess visceral fat is that it secretes pro-inflammatory adipokines that drive insulin resistance, raise the risk of type 2 diabetes, promote hypertension, contribute to heart disease, and generally bring about (or exacerbate) metabolic syndrome in general.
Although overall weight gain in midlife comes mostly from age and reduced activity, not menopause itself, menopause is a factor—because declining estrogen levels result in the body shifting fat storage from hips and thighs, towards your midsection, increasing visceral fat.
How to measure visceral fat: it cannot be seen externally; waist-to-height ratio is a better guide than BMI; thresholds above 0.5 signal increased risk; imaging such as MRI is required for accurate measurement in research.
Still, if you have a smart scale, it’ll do a decent estimate for you as part of its body composition test, based on conductivity. Just remember, it’s not accurate, so in that case, worry less about the actual numbers, and more about the trends (e.g. whether the visceral fat score is going up or down over time or remaining the same).
Some notes from Dr. Machin on dietary considerations:
- Diet quality for reducing visceral fat: research shows that a mild (!) calorie deficit combined with avoiding saturated fats but enjoying low-GI carbohydrates (i.e: get plenty of fiber with your carbs) reduces visceral fat.
- Whole-food approaches that work: both low-carb and higher carb diets with unprocessed foods reduce visceral fat; avoiding added sugars and refined carbohydrates improves insulin resistance and abdominal fat patterns. No surprises here.
- Why the Mediterranean diet is effective: it promotes whole grains, beans, legumes, olive oil, fish, fruit, vegetables, and nuts; it supports cardiovascular health and reduces visceral fat more effectively than low-fat or low-carb diets in the long term.
- Extra benefits from polyphenols: the green Mediterranean diet, enriched with walnuts, green tea, and other polyphenol-dense foods, produced larger visceral fat reductions than the standard Mediterranean diet in clinical trials.
- Foods rich in polyphenols to include: dark berries, green and black tea, nuts with skins (e.g. almonds!), extra virgin olive oil, cocoa, ground flaxseed, red onions, dark green vegetables, and soy; these all improve waist circumference and metabolic markers.
- Overall eating guidance: enjoy unprocessed whole foods, keep added sugars low, avoid sugary drinks especially, replace refined carbohydrates with whole grains, and aim for a diet you can maintain for decades rather than weeks.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Visceral Belly Fat & How To Lose It
Take care!
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Navigating the health-care system is not easy, but you’re not alone.
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Hello, dear reader!
This is my first column for Healthy Debate as a Patient Navigator. This column will be devoted to providing patients with information to help them through their journey with the health-care system and answering your questions.
Here’s a bit about me: I have been a patient partner at The Ottawa Hospital and Ottawa Hospital Research Institute since 2017, and have joined a variety of governance boards that work on patient and caregiver engagement such as the Patient Advisors Network, the Ontario Health East Region Patient and Family Advisory Council and the Equity in Health Systems Lab.
My journey as a patient partner started much before 2017 though. When I was a teenager, I was diagnosed with a cholesteatoma, a rare and chronic disease that causes the development of fatty tumors in the middle ear. I have had multiple surgeries to try to fix it but will need regular follow-ups to monitor whether the tumor returns. Because of this, I also live with an invisible disability since I have essentially become functionally deaf in one ear and often rely on a hearing aid when I navigate the world.
Having undergone three surgeries in my adolescent years, it was my experience undergoing surgery for an acute hand and wrist injury following a jet ski accident as an adult that was the catalyst for my decision to become a patient partner. There was an intriguing contrast between how I was cared for at two different health-care institutions, my age being the deciding factor at which hospital I went to (a children’s hospital or an adult one).
The most memorable example was how, as a teenager or child, you were never left alone before surgery, and nurses and staff took all the time necessary to comfort me and answer my (and my family’s) questions. I also remember how right before putting me to sleep, the whole staff initiated a surgical pause and introduced themselves and explained to me what their role was during my surgery.
None of that happened as an adult. I was left in a hallway while the operating theater was prepared, anxious and alone with staff walking by not even batting an eye. My questions felt like an annoyance to the care team; as soon as I was wheeled onto the operating room table, the anesthetist quickly put me to sleep. I didn’t even have the time to see who else was there.
Now don’t get me wrong: I am incredibly appreciative with the quality of care I received, but it was the everyday interactions with the care teams that I felt could be improved. And so, while I was recovering from that surgery, I looked for a way to help other patients and the hospital improve its care. I discovered the hospital’s patient engagement program, applied, and the rest is history!
Since then, I have worked on a host of patient-centered policy and research projects and fervently advocate that surgical teams adopt a more compassionate approach with patients before and after surgery.
I’d be happy to talk a bit more about my journey if you ask, but with that out of the way … Welcome to our first patient navigator column about patient engagement.
Conceptualizing the continuum of Patient Engagement
In the context of Canadian health care, patient engagement is a multifaceted concept that involves active collaboration between patients, caregivers, health-care providers and researchers. It involves patients and caregivers as active contributors in decision-making processes, health-care services and medical research. Though the concept is not new, the paradigm shift toward patient engagement in Canada started around 2010.
I like to conceptualize the different levels of patient engagement as a measure of the strength of the relationship between patients and their interlocutors – whether it’s a healthcare provider, administrator or researcher – charted against the duration of the engagement or the scope of input required from the patient.
Defining different levels of Patient Engagement
Following the continuum, let’s begin by defining different levels of patient engagement. Bear in mind that these definitions can vary from one organization to another but are useful in generally labelling the level of patient engagement a project has achieved (or wishes to achieve).
Patient involvement: If the strength of the relationship between patients and their interlocutors is minimal and not time consuming or too onerous, then perhaps it can be categorized as patient involvement. This applies to many instances of transactional engagement.
Patient advisory/consulting: Right in the middle of our continuum, patients can find themselves engaging in patient advisory or consulting work, where projects are limited in scope and duration or complexity, and the relationship is not as profound as a partnership.
Patient partnership: The stronger the relationship is between the patient and their interlocutor, and the longer the engagement activity lasts or how much input the patient is providing, the more this situation can be categorized as patient partnership. It is the inverse of patient involvement.
Examples of the different levels of Patient Engagement
Let’s pretend you are accompanying a loved one to an appointment to manage a kidney disease, requiring them to undergo dialysis treatment. We’ll use this scenario to exemplify what label could be used to describe the level of engagement.
Patient involvement: In our case, if your loved one – or you – fills out a satisfaction or feedback survey about your experience in the waiting room and all that needed to be done was to hand it back to the clerk or care team, then, at a basic level, you could likely label this interaction as a form of patient involvement. It can also involve open consultations around a design of a new look and feel for a hospital, or the understandability of a survey or communications product. Interactions with the care team, administrators or researchers are minimal and often transactional.
Patient advisory/consulting: If your loved one was asked for more detailed information about survey results over the course of a few meetings, this could represent patient advisory/consulting. This could mean that patients meet with program administrators and care providers and share their insights on how things can be improved. It essentially involves patients providing advice to health-care institutions from the perspective of patients, their family members and caregivers.
Patient advisors or consultants are often appointed by hospitals or academic institutions to offer insights at multiple stages of health-care delivery and research. They can help pilot an initiative based on that feedback or evaluate whether the new solutions are working. Often patient advisors are engaged in smaller-term individual projects and meet with the project team as regularly as required.
Patient partnership: Going above and beyond patient advisory, if patients have built a trusting relationship with their care team or administrators, they could feel comfortable enough to partner with them and initiate a project of their own. This could be for a project in which they study a different form of treatment to improve patient-centered outcomes (like the time it takes to feel “normal” following a session); it could be working together to identify and remove barriers for other patients that need to access that type of care. These projects are not fulfilled overnight, but require a collaborative, longstanding and trusting relationship between patients and health-care providers, administrators or researchers. It ensures that patients, regardless of severity or chronicity of their illness, can meaningfully contribute their experiences to aid in improving patient care, or develop or implement policies, pilots or research projects from start to finish.
It is leveraging that lived and living experience to its full extent and having the patient partner involved as an equal voice in the decision-making process for a project – over many months, usually – that the engagement could be labeled a partnership.
Last words
The point of this column will be to answer or explore issues or questions related to patient engagement, health communications or even provide some thoughts on how to handle a particular situation.
I would be happy to collect your questions and feedback at any time, which will help inform future columns. Just email me at [email protected] or connect with me on social media (Linked In, X / Twitter).
It’s not easy to navigate our health-care systems, but you are not alone.
This article is republished from healthydebate under a Creative Commons license. Read the original article.
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For Seniors With Hoarding Disorder, a Support Group Helps Confront Stigma and Isolation
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A dozen people seated around folding tables clap heartily for a beaming woman: She’s donated two 13-gallon garbage bags full of clothes, including several Christmas sweaters and a couple of pantsuits, to a Presbyterian church.
A closet cleanout might not seem a significant accomplishment. But as the people in this Sunday-night class can attest, getting rid of stuff is agonizing for those with hoarding disorder.
People with the diagnosis accumulate an excessive volume of things such as household goods, craft supplies, even pets. In extreme cases, their homes become so crammed that moving between rooms is possible only via narrow pathways.
These unsafe conditions can also lead to strained relationships.
“I’ve had a few relatives and friends that have condemned me, and it doesn’t help,” said Bernadette, a Pennsylvania woman in her early 70s who has struggled with hoarding since retiring and no longer allows guests in her home.
People who hoard are often stigmatized as lazy or dirty. NPR, Spotlight PA, and KFF Health News agreed to use only the first names of people with hoarding disorder interviewed for this article because they fear personal and professional repercussions if their condition is made public.
As baby boomers age into the group most affected by hoarding disorder, the psychiatric condition is a growing public health concern. Effective treatments are scarce. And because hoarding can require expensive interventions that drain municipal resources, more funding and expertise is needed to support those with the diagnosis before the issue grows into a crisis.
For Bernadette, the 16-week course is helping her turn over a new leaf.
The program doubles as a support group and is provided through Fight the Blight. The Westmoreland County, Pennsylvania, organization started offering the course at a local Masonic temple after founder Matt Williams realized the area lacked hoarding-specific mental health services.
Fight the Blight uses a curriculum based on cognitive behavioral therapy to help participants build awareness of what fuels their hoarding. People learn to be more thoughtful about what they purchase and save, and they create strategies so that decluttering doesn’t become overwhelming.
Perhaps more importantly, attendees say they’ve formed a community knitted together through the shared experience of a psychiatric illness that comes with high rates of social isolation and depression.
“You get friendship,” said Sanford, a classmate of Bernadette’s.
After a lifetime of judgment, these friendships have become an integral part of the changes that might help participants eventually clear out the clutter.
Clutter Catches Up to Baby Boomers
Studies have estimated that hoarding disorder affects around 2.5% of the general population — a higher rate than schizophrenia.
The mental illness was previously considered a subtype of obsessive-compulsive disorder, but in 2013 it was given its own diagnostic criteria in the Diagnostic and Statistical Manual of Mental Disorders, the DSM-5.
The biological and environmental factors that may drive hoarding are not well understood. Symptoms usually appear during the teenage years and tend to be more severe among older adults with the disorder. That’s partly because they have had more time to acquire things, said Kiara Timpano, a University of Miami psychology professor.
“All of a sudden you have to downsize this huge home with all the stuff and so it puts pressures on individuals,” she said. In Bernadette’s case, her clutter includes a collection of VHS tapes, and spices in her kitchen that she said date back to the Clinton administration.
But it’s more than just having decades to stockpile possessions; the urge to accumulate strengthens with age, according to Catherine Ayers, a psychiatry professor at the University of California-San Diego.
Researchers are working to discern why. Ayers and Timpano theorize that age-related cognitive changes — particularly in the frontal lobe, which regulates impulsivity and problem-solving — might exacerbate the disorder.
“It is the only mental health disorder, besides dementia, that increases in prevalence and severity with age,” Ayers said.
As the U.S. population ages, hoarding presents a growing public health concern: Some 1 in 5 U.S. residents are baby boomers, all of whom will be 65 or older by 2030.
This population shift will require the federal government to address hoarding disorder, among other age-related issues that it has not previously prioritized, according to a July report by the Democratic staff of the U.S. Senate Special Committee on Aging, chaired then by former Sen. Bob Casey (D-Pa.).
Health Hazards of Hoarding
Clutter creates physical risks. A cramped and disorderly home is especially dangerous for older adults because the risk of falling and breaking a bone increases with age. And having too many things in one space can be a fire hazard.
Last year, the National Fallen Firefighters Foundation wrote to the Senate committee’s leadership that “hoarding conditions are among the most dangerous conditions the fire service can encounter.” The group also said that cluttered homes delay emergency care and increase the likelihood of a first responder being injured on a call.
The Bucks County Board of Commissioners in Pennsylvania told Casey that hoarding-related mold and insects can spread to adjacent households, endangering the health of neighbors.
Due to these safety concerns, it might be tempting for a family member or public health agency to quickly empty someone’s home in one fell swoop.
That can backfire, Timpano said, as it fails to address people’s underlying issues and can be traumatic.
“It can really disrupt the trust and make it even less likely that the individual is willing to seek help in the future,” she said.
It’s more effective, Timpano said, to help people build internal motivation to change and help them identify goals to manage their hoarding.
For example, at the Fight the Blight class, a woman named Diane told the group she wanted a cleaner home so she could invite people over and not feel embarrassed.
Sanford said he is learning to keep his documents and record collection more organized.
Bernadette wants to declutter her bedroom so she can start sleeping in it again. Also, she’s glad she cleared enough space on the first floor for her cat to play.
“Because now he’s got all this room,” she said, “he goes after his tail like a crazy person.”
Ultimately, the home of someone with hoarding disorder might always be a bit cluttered, and that’s OK. The goal of treatment is to make the space healthy and safe, Timpano said, not to earn Marie Kondo’s approval.
Lack of Treatment Leaves Few Options
A 2020 study found that hoarding correlates with homelessness, and those with the disorder are more likely to be evicted.
Housing advocates argue that under the Fair Housing Act, tenants with the diagnosis are entitled to reasonable accommodation. This might include allowing someone time to declutter a home and seek therapy before forcing them to leave their home.
But as outlined in the Senate aging committee’s report, a lack of resources limits efforts to carry out these accommodations.
Hoarding is difficult to treat. In a 2018 study led by Ayers, the UCSD psychiatrist, researchers found that people coping with hoarding need to be highly motivated and often require substantial support to remain engaged with their therapy.
The challenge of sticking with a treatment plan is exacerbated by a shortage of clinicians with necessary expertise, said Janet Spinelli, the co-chair of Rhode Island’s hoarding task force.
Could Changes to Federal Policy Help?
Casey, the former Pennsylvania senator, advocated for more education and technical assistance for hoarding disorder.
In September, he called for the Substance Abuse and Mental Health Services Administration to develop training, assistance, and guidance for communities and clinicians. He also said the Centers for Medicare & Medicaid Services should explore ways to cover evidence-based treatments and services for hoarding.
This might include increased Medicare funding for mobile crisis services to go to people’s homes, which is one way to connect someone to therapy, Spinelli said.
Another strategy would involve allowing Medicaid and Medicare to reimburse community health workers who assist patients with light cleaning and organizing; research has found that many who hoard struggle with categorization tasks.
Williams, of Fight the Blight, agrees that in addition to more mental health support, taxpayer-funded services are needed to help people address their clutter.
When someone in the group reaches a point of wanting to declutter their home, Fight the Blight helps them start the process of cleaning, removing, and organizing.
The service is free to those earning less than 150% of the federal poverty level. People making above that threshold can pay for assistance on a sliding scale; the cost varies also depending on the size of a property and severity of the hoarding.
Also, Spinelli thinks Medicaid and Medicare should fund more peer-support specialists for hoarding disorder. These mental health workers draw on their own life experiences to help people with similar diagnoses. For example, peer counselors could lead classes like Fight the Blight’s.
Bernadette and Sanford say courses like the one they enrolled in should be available all over the U.S.
To those just starting to address their own hoarding, Sanford advises patience and persistence.
“Even if it’s a little job here, a little job there,” he said, “that all adds up.”
This article is from a partnership that includes Spotlight PA, NPR, and KFF Health News.
Spotlight PA is an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania. Sign up for its free newsletters.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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Treat Your Own Back – by Robin McKenzie
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A quick note about the author first: he’s a physiotherapist and not a doctor, but with over 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. And certainly, if you visit any physiotherapist, they will probably have some of his books on their own shelves.
This book is intended for the layperson, and as such, explains everything that you need to know, in order to diagnose and treat your back. To this end, he includes assorted tests to perform, a lot of details about various possible back conditions, and then exercises to fix it, i.e. fix whatever you have now learned that the problem is, in your case (if indeed you didn’t know for sure already).
Of course, not everything can be treated by exercises, and he does point to what other things may be necessary in those cases, but for the majority, a significant improvement (if not outright symptom-free status) can be enjoyed by applying the techniques described in this book.
Bottom line: for most people, this book gives you the tools required to do exactly what the title says.
Click here to check out Treat Your Own Back, and treat your own back!
PS: if your issue is not with your back, we recommend you check out his other books in the series (neck, shoulder, hip, knee, ankle) 😎
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