How to Use ChatGPT to Help Manage Arthritis

Some days just feel harder than they should.

Arthritis is often described as “joint pain,” but people living with arthritis know it is much more than that. It can affect energy, sleep, mood, mobility, independence, planning, relationships, and even confidence in your own body.

Simple things may become complicated:

• getting out of bed
• opening jars
• walking through a store
• climbing stairs
• typing
• gardening
• driving
• cooking
• sleeping comfortably
• keeping up with life

And because arthritis often changes from day to day, many people constantly have to adapt:

• “What can I realistically do today?”
• “Am I overdoing it?”
• “Should I rest or keep moving?”
• “Why do I feel so exhausted?”
• “How do I explain this to others?”

This is where ChatGPT can sometimes help.

Not as a doctor or miracle cure.

But as a practical thinking partner that can help reduce mental load, organize information, simplify decisions, and make daily life feel a little more manageable.

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Arthritis Is More Than Pain

Many people with arthritis struggle with:

• chronic pain
• stiffness
• inflammation
• fatigue
• poor sleep
• activity limitations
• frustration
• pacing problems
• emotional exhaustion
• fear of losing independence
• difficulty staying active consistently

Some people also fall into “push-crash” cycles:

• feeling slightly better
• overdoing activity
• paying for it later with flares

Others become fearful of movement entirely and slowly become weaker and more limited.

Managing arthritis often becomes a balancing act between:

• movement and rest
• activity and pacing
• independence and asking for help
• optimism and realism

That balancing act can become mentally exhausting.

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Where ChatGPT Can Realistically Help

ChatGPT may help with:

• organizing symptoms
• tracking patterns
• simplifying routines
• planning around energy levels
• preparing for doctor visits
• brainstorming adaptive strategies
• reducing overwhelm
• creating gentle pacing plans
• generating low-impact activity ideas
• helping explain limitations to others
• helping keep track of medications and appointments
• reducing decision fatigue

It can also help people think more clearly during difficult flare days when pain and fatigue make concentration harder.

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A Good Way to Think About It

Think of ChatGPT like:

• a calm notebook that talks back
• a brainstorming partner
• an organizer
• a reminder tool
• a simplifier
• a pacing assistant
• a communication helper
• all 24/7

Not:

• a replacement for medical care
• a diagnosis machine
• a substitute for professional/emergency care

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Getting Started

Go to:👉 https://chat.openai.com

You do NOT need to use complicated prompts.

Simple works fine.

Examples:

“I have arthritis and I feel overwhelmed. Can you help me organize my day?”

“My pain is worse today and I don’t know what to focus on first.”

“Can you help me make a gentle activity plan that won’t overdo things?”

“Can you help me track possible flare triggers?”

“Can you help me prepare questions for my rheumatologist?”

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Using ChatGPT During Flare Days

Many people with arthritis experience:

• bad flare days
• weather-related worsening
• fatigue crashes
• poor sleep nights
• inflammation spikes

These are often the hardest days to think clearly.

You can use very short prompts like:

·       “Low-energy mode please.”

·       “Everything hurts today. Simplify things.”

·       “Help me prioritize only essential tasks.”

·       “What can I realistically do with very low energy?”

ChatGPT can then help break life into:

• essential
• optional
• postpone-until-later

That alone can reduce mental overload.

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Using ChatGPT for Pacing

One of the biggest arthritis problems is overdoing activity on “good days.”

Many people:

• clean too much
• walk too far
• garden too long
• skip breaks
• try to “catch up”

Then the body crashes afterward.

ChatGPT can help create pacing reminders.

Example:

“I tend to overdo things when I feel better. Help me make a pacing plan for today.”

Or:

“Can you help me break housework into smaller pieces with rest breaks?”

You can even ask:

“What are signs I may be pushing too hard today?”

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Using ChatGPT to Track Patterns

Arthritis symptoms are often affected by:

• sleep
• stress
• weather
• activity levels
• inflammation
• medications
• diet
• overexertion

ChatGPT can help organize observations without becoming obsessive.

Example:

“Help me make a very simple arthritis symptom tracker.”

Or:

“Can you help me identify patterns between my sleep, activity, and pain?”

The goal is not perfection.

The goal is:
better awareness without becoming overwhelmed.

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Using ChatGPT for Doctor Visits

Many people forget important details during appointments.

Especially when:

• tired
• stressed
• rushed
• in pain

ChatGPT can help organize:

• symptoms
• timelines
• questions
• medication concerns
• flare patterns
• side effects
• mobility limitations

Example:

“Can you help me summarize my last month of arthritis symptoms for my doctor?”

Or:

“Help me make a short list of questions for my appointment.”

This can make appointments feel more productive and less chaotic.

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Using ChatGPT for Emotional Overload

Living with arthritis can be emotionally draining.

People may grieve:

• reduced mobility
• loss of hobbies
• independence changes
• slower functioning
• chronic fatigue
• uncertainty about the future

Sometimes people feel:

• discouraged
• frustrated
• isolated
• guilty for slowing down
• angry at their body

ChatGPT cannot replace human relationships or professional mental health care.

But it can sometimes help people:

• sort through thoughts
• journal
• vent safely
• calm mental spirals
• identify practical next steps
• reduce feelings of chaos

Example:

“I’m frustrated that my body can’t do what it used to do. Can we talk through this?”

Or:

“Help me think more realistically instead of catastrophizing.”

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Helpful Arthritis Prompt Ideas

Low-Energy Prompt

“I have arthritis and low energy today. Help me simplify my day.”

Pacing Prompt

“Help me avoid overdoing things today.”

Pain Flare Prompt

“My arthritis flare is making it hard to think clearly. Help me prioritize.”

Sleep Prompt

“Pain is interfering with sleep. Help me create a calming bedtime routine.”

Movement Prompt

“Give me gentle movement ideas that may help stiffness without overexertion.”

Doctor Visit Prompt

“Help me organize my symptoms for my doctor.”

Overwhelm Prompt

“Everything feels overwhelming right now. Break things into smaller steps.”

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Keep Expectations Realistic

ChatGPT will not cure arthritis.

But many people do not necessarily need perfection in order to suffer less.

Sometimes what helps most is:

• reducing overwhelm
• improving organization
• pacing more realistically
• communicating more clearly
• adapting more effectively
• thinking more calmly during difficult days

Small improvements matter.

Especially with long-term conditions.

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One Important Warning

ChatGPT can sometimes give incomplete or incorrect medical information.

Always use judgment and discuss important medical decisions with qualified healthcare professionals.

Especially seek medical care for:

• sudden severe swelling
• chest pain
• major weakness
• fever
• serious medication reactions
• rapid worsening symptoms
• falls or injuries

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Final Thought

Many people with arthritis spend years trying to balance pain, fatigue, movement, responsibilities, and uncertainty.

That can become exhausting.

ChatGPT cannot remove arthritis.

But it may help make daily life feel:

• more organized
• less mentally chaotic
• more manageable
• more adaptable
• less lonely during difficult moments

Sometimes the goal is not to “fix everything.”

Sometimes the goal is simply:
to make the next step feel a little easier.

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Thanks to GenAI for help in making this article.

Disclaimer - For informational purposes only. This article is not a substitute for professional medical advice. Always consult a qualified healthcare provider. Additional Disclaimers here:
https://sites.google.com/site/tgideas/ideas-for-products-or-services/disclaimer?authuser=0

My Amazon Author Page
https://www.amazon.com/author/tomgarz

My Custom GPT’s:
Make Sense of My Health -
https://chatgpt.com/g/g-69fa4cd970448191ace058c5d4ca15f2-make-sense-of-my-health

 

How to Explain What You’re Going Through Using ChatGPT

Many people living with chronic illness, ongoing stress, difficult life situations, or emotional strain face a difficult problem:

How do you explain what you’re going through to someone else?

You may worry about:

• not being understood
• sounding like you’re complaining
• overwhelming the other person
• not knowing how to put your experience into words

As a result, many people say nothing—or say less than they really need to.

But clear, simple communication can make a meaningful difference in how others support you.

This is where ChatGPT can help.

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Why These Conversations Are So Difficult

When you are dealing with ongoing symptoms or life challenges, your experience can be:

• complex
• emotional
• hard to describe
• constantly changing

At the same time, the person you are talking to may:

• not have medical knowledge
• not fully understand your daily experience
• want to help but not know how

This can lead to frustration on both sides.

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How ChatGPT Can Help

ChatGPT can help you turn your experience into a clear, simple message that others can understand.

It can help you:

• organize what you want to say
• simplify complex symptoms or feelings
• express your needs clearly
• reduce misunderstandings
• prepare for difficult conversations

The goal is not to create a perfect script.

The goal is to help you feel more prepared and confident when you speak.

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Step 1: Open ChatGPT

You can start here:

https://chat.openai.com

Once it opens, you can begin describing your situation.

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Step 2: Start With a Simple Prompt

Copy-Paste Prompt

“Help me explain my condition to a friend or partner in a clear and simple way.”

Then describe your situation in your own words.

You might include:

• your main symptoms or challenges
• how they affect your daily life
• how long you’ve been dealing with this
• what others may not see
• what kind of support would help

ChatGPT can help turn this into a clear explanation.

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Step 3: Tell ChatGPT Just Like It Is (Honestly)

Make a Prompt describing all of these details and Enter into ChatGPT:

1. What You Are Experiencing

A short, clear description of your condition or situation.

Example:

“I’ve been dealing with ongoing fatigue and pain that makes daily activities harder than they appear.”

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2. What It Feels Like

Helping the other person understand your experience.

Example:

“Even small tasks can take a lot of energy, and sometimes I need more rest than I used to.”

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3. What Others May Not See

Explaining the invisible part of your experience.

Example:

“From the outside I may look fine, but I’m often managing symptoms that aren’t obvious.”

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4. What You Need

Clearly stating what would help.

Example:

“It helps me when people are patient and understanding if I need to cancel plans or take breaks.”

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5. Reassurance

Letting the other person know the relationship still matters.

Example:

“I still want to spend time together—I just need to do it in a way that works with my energy.”

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Example Copy-Paste Prompt:

"I wanted to share what’s been going on with me lately. I’m navigating some ongoing fatigue and pain that isn't always visible from the outside, but it makes daily tasks a lot harder and drains my energy quickly.

Even when I look fine, I’m often managing symptoms beneath the surface, so I might need more rest or have to change plans last minute. It really helps me when people are patient and understanding about those shifts. I still value our time together deeply—I just have to approach it in a way that works with my energy right now."

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Step 4: Make It Sound Like You

You can ask ChatGPT to adjust the tone so it feels natural.

Prompt

“Rewrite this so it sounds like me—simple and natural.”

You can also ask:

• “Make this shorter.”
• “Make this easier to understand.”
• “Make this more gentle.”

You can revise it as many times as you want until it feels right.

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Step 5: Prepare for Different Reactions

Not everyone will respond the same way.

Some people may:

• understand right away
• need time to process
• ask questions
• struggle to relate

You can ask ChatGPT to help you prepare.

Prompt

“Help me think about how someone might respond and how I could reply calmly.”

This can help you feel more prepared and less anxious.

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Step 6: Practice the Conversation

Some people find it helpful to practice.

You can ask ChatGPT:

Prompt

“Can you role-play this conversation with me so I can practice what to say?”

Practicing can make the real conversation feel easier.

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Using a Biopsychosocial Approach

Sometimes it helps to explain your situation in a broader way.

You might include:

Physical (Biological)

• symptoms
• fatigue
• pain
• sleep issues

Emotional (Psychological)

• stress
• frustration
• feeling discouraged

Life Factors (Social)

• work demands
• family responsibilities
• financial pressure

This can help others understand that your experience is not just one issue, but a combination of factors.

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A Note About the Prompts

The prompts shown in this article are simply conversation starters.

You do not need to stop after asking one question. Once a conversation with ChatGPT begins, you can continue asking follow-up questions, clarify your situation, and explore ideas further.

Many people find that the most helpful results come from continuing the conversation. You might ask ChatGPT to:

• refine your message
• simplify your explanation
• adjust tone
• prepare responses
• organize your thoughts

Think of ChatGPT as a thinking partner that helps you prepare—not something that replaces your voice.

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A Gentle Reminder

If you are struggling to communicate what you’re going through, you are not alone.

Many people find it difficult to explain chronic illness, emotional strain, or life challenges to others.

Taking time to organize your thoughts and express your needs clearly can help improve understanding and support.

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Sharing This Information With Your Healthcare Professional

The information you organize here may also be helpful to share with your doctor or other healthcare professional.

When your thoughts, symptoms, and daily challenges are clearly written out, it can make it easier for them to understand what you are experiencing. This may help support more accurate evaluation, better communication, and more informed decisions about your care.

You can bring this information to your appointment—either printed or on your phone—and use it as a guide during the conversation.

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Thanks to GenAI for help in making this article.

Disclaimer - For informational purposes only.  This article is not a substitute for professional medical advice.  Always consult a qualified healthcare provider.  Additional Disclaimers here.

My Amazon Author Page
https://www.amazon.com/author/tomgarz

 

When You Feel Hopeless: Using ChatGPT as a Thinking Partner to Find Small Steps Forward

Sometimes life becomes very heavy.
Not just sad—but heavy.

It can feel like the color has drained out of the world. Energy disappears. Even simple tasks like getting out of bed, answering messages, or opening mail can require more effort than you seem to have.

People who feel this way often describe a deep stillness inside themselves.

It is not laziness.
It is not weakness.

It is often the feeling that nothing you do will change what is happening.

When that belief takes hold, the future can begin to feel like a closed door.

But psychologists often explain that hopelessness is not a permanent reality. It is a temporary mental filter that appears when the brain has been under strain for a long time.

Understanding that can sometimes help people begin to loosen the grip of the feeling.

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Important: If You Are Feeling Severely Depressed or Suicidal

Before continuing, something important needs to be said.

If you are feeling very depressed, thinking about harming yourself, or feeling like you cannot keep yourself safe, please seek help from a qualified professional or crisis support service immediately.

These situations deserve real-time human support from trained professionals who can help protect your safety and wellbeing.

You deserve help and support during moments like these.

ChatGPT can sometimes help organize thoughts or explore ideas, but it cannot replace professional care during a crisis.

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What Hopelessness Often Feels Like

People experiencing hopelessness often describe similar experiences.

Heavy Physical Energy

It can feel like gravity has increased.

Getting out of bed, brushing teeth, or preparing food may require enormous effort.

Rest does not always restore energy.

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Withdrawal From Others

When someone believes effort will not change anything, they may stop trying.

They may:

• stop answering messages
• decline invitations
• avoid conversations

This is often emotional exhaustion, not rejection of others.

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The Collapse of the Future

For many people, the future normally contains plans and possibilities.

When someone feels hopeless, the future can feel like an endless extension of the present moment.

Planning becomes difficult.

Goals feel unreachable.

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Feeling Separated From the World

Some people describe feeling like they are behind glass.

They can see others moving forward in life, but feel separated by an invisible wall.

This creates a painful paradox:

• feeling very alone
• while also feeling too exhausted to reach out

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Understanding the Thinking Patterns Behind Hopelessness

Psychologist Martin Seligman identified three thinking patterns that often fuel hopelessness. These are sometimes called the Three Ps.

Personalization

Believing everything that goes wrong is your fault.

Examples:

“I must be the problem.”

In reality, most life challenges involve many factors.

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Pervasiveness

Believing one problem affects every part of life.

Example:

“Nothing in my life is working.”

Even during difficult periods, some areas of life may still be stable.

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Permanence

Believing the situation will never change.

Example:

“Things will always be like this.”

But most situations evolve over time.

Recognizing these patterns can help create a small amount of distance from the thoughts.

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The Hopelessness Loop

Hopelessness often forms a repeating cycle:

Problem → discouragement → reduced effort → fewer positive results → more discouragement.

When effort drops, opportunities for improvement also drop.

Breaking this loop usually begins with very small actions.

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Looking at the Whole Picture of Your Life

Health and wellbeing are influenced by many factors.

Healthcare professionals often use the biopsychosocial model.

Biological

• physical health conditions
• sleep
• medications
• energy levels

Psychological

• stress
• thoughts
• coping patterns

Social

• relationships
• financial pressures
• work responsibilities

Sometimes improvement happens when several of these areas shift slightly.

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How ChatGPT Can Help During Difficult Moments

ChatGPT cannot replace doctors, therapists, or supportive people.

But some people find it helpful as a thinking partner.

It can help you:

• organize thoughts
• identify patterns
• explore possible small changes
• plan next steps
• prepare questions for professionals

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Step 1: Open ChatGPT

You can start here:

https://chat.openai.com

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Step 2: Start With a Simple Prompt

Copy-Paste Prompt

“I'm feeling discouraged and stuck. Can you help me understand what might be affecting my health and life right now?”

Describe:

• symptoms
• stress
• sleep patterns
• emotional challenges
• life pressures

ChatGPT may help organize these thoughts.

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Step 3: Identify One Area of Control

Hopelessness grows when people feel powerless.

But there is often one small area where influence is possible.

Prompt

“Help me identify one thing I can influence today despite my illness or situation.”

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Step 4: Track Small Improvements

Progress often appears slowly.

Prompt

“Help me track small improvements in my day.”

Examples:

• slightly better sleep
• small movement
• finishing one task
• reduced stress moment

Small wins rebuild confidence.

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Step 5: Build a Simple Recovery Dashboard

Prompt

“Help me build a simple dashboard tracking sleep, stress, movement, mood, and symptoms.”

This can reveal patterns that may otherwise be invisible.

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Using Technology and Wearables

If you use devices such as:

• smart watches
• sleep trackers
• fitness trackers

you can include this information.

Prompt

“Help me analyze my sleep, activity, and stress data and see if any patterns appear.”

Sometimes objective data helps reveal improvement that feelings alone cannot detect.

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What to Do in the First 10 Minutes When You Feel Completely Stuck

When the mind freezes, focus only on the next ten minutes.

Possible actions:

• drink water
• stretch
• step outside
• write one sentence
• tidy one small space

These actions signal the brain that movement is still possible.

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Borrowing Hope From the Future

Sometimes hope is difficult to feel in the present moment.

One strategy used in therapy is called borrowing hope from the future.

Instead of asking:

“Will things improve?”

Ask:

“What would a slightly better future version of my life look like?”

Prompt

“Help me imagine a small improvement in my life six months from now.”

You do not need to believe it will happen yet.

Just exploring the idea can open mental space.

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Tiny Actions That Restart Momentum

Some helpful micro-actions include:

• drinking water
• walking for two minutes
• sending one message
• opening a window
• writing one thought

Tiny actions break the paralysis of hopelessness.

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A Gentle Daily Structure

During difficult times, structure can help stabilize the day.

You might ask ChatGPT:

Prompt

“Help me design a very simple daily routine for someone who feels low energy.”

Example structure:

Morning: basic self-care
Midday: small activity
Evening: reflection or relaxation

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When Biology Is Part of the Picture

Hopeless feelings sometimes relate to biological factors such as:

• chronic stress
• sleep deprivation
• hormonal changes
• neurological conditions
• medication effects

When this happens, professional care from doctors or therapists can be very important.

Seeking help is a practical step toward recovery.

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A Note About the Prompts

The prompts in this article are conversation starters.

Once the conversation begins, you can continue asking questions until you feel satisfied.

You can ask ChatGPT to:

• clarify ideas
• explore options
• summarize information
• organize plans

Think of ChatGPT as a thinking partner, not a final authority.

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A Gentle Reminder

If you are struggling right now, please remember this:

Feeling hopeless does not mean your story is finished.

Many people who once felt stuck eventually found new paths, new support, and new meaning.

Sometimes progress begins with very small steps.

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Disclaimer - For informational purposes only.  This article is not a substitute for professional medical advice.  Always consult a qualified healthcare provider.  Additional Disclaimers here.

My Amazon Author Page
https://www.amazon.com/author/tomgarz